Health Articles

Stevia Side Effects: Good or Bad?

Stevia Good or BadI’ve been fielding a lot of questions about stevia lately and have seen several articles and  other sources online claiming that there may be some negative stevia side effects.

Isn’t stevia an herb? And aren’t herbs supposed to be good for us? If so, then why all the fuss?

I’m going to answer all of your questions in this article and lay out for you both the good and the bad about how stevia affects your health.

What is Stevia Really?

Stevia is an herbal plant and there are approximately 200+ species of stevia that grow in South America.

What makes stevia leaves sweet are two glycosides – stevioside and rebaudioside.  Stevioside is sweet but also has a bitter aftertaste that many complain about when using stevia while rebaudioside is better tasting, sweet and less bitter.

Most “raw” and less processed stevia products contain both sweeteners where most highly processed forms of stevia, like Truvia, only contain the rebaudioside; the sweetest part of the stevia leaf.

As you’re about to see in the research, using the “whole” stevia leaf that also contains stevioside has some great health benefits, but using certain brands of stevia that have been processed and added to is not a good option.

Not All Stevia Is Created Equal!

Here is what you need to know about the various brands of stevia.  There are three main categories that you need to be aware of.

1. Green Leaf Stevia – This is the least processed of all types of stevia and the leaves have basically been dried and ground into powder form.  This is the type of stevia that has been used in Japan and South America for centuries as a natural sweetener and health remedy.  This stevia is sweet, slightly bitter and isn’t quite as potent as most stevia products.  This type of stevia is about 30-40 times sweeter than sugar.

This is the type of stevia that I believe is the best option, but still should be used in moderation.

2. Stevia Extracts – Some brands of stevia today extract the sweeter and less bitter part of the stevia leaf (rebaudioside) which doesn’t have the health benefits found in stevioside.  This type of stevia may be a better option than other regular sweeteners but there aren’t many studies available yet showing it’s effects.

This type of stevia is about 200 times sweeter than sugar.

3. Altered Stevia and Truvia – This is the type of stevia that you want to stay away from and in reality isn’t stevia at all.  The problem with these stevia products is the processing and added ingredients.

According to the United States patent for the Coca-Cola Company, Truvia goes through a 42 step process to make this processed sweetener.  First, the rebaudioside is extracted from the stevia leaf then, chemical solvents are added including acetonitrile which is toxic to the liver and is a carcinogen.  They then add in a GMO corn derivative in erythritol.

Truvia or rebaudioside stevia products are about 400 times sweeter than sugar.

Also, many other stevia products contain additives such as sugar and dextrose that come from genetically engineered corn.

This point cannot be stressed enough: not all stevia products are created equal. There is a HUGE difference between consuming real stevia and the chemically processed Truvia.

Stevia Process

Stevia Research

Regarding the good stuff, we have found that there are several studies (322 to be exact!) evaluating stevia’s ability to be used as a remedy.

Overall, it is generally accepted that this tasty herb can support blood sugar, weight loss and most recently even cancer. The benefits of stevia are actually two-fold:

  1. There are medicinal properties in the plant itself that lend to healing.
  2. People using stevia instead of white sugar are omitting one of the primary causes of most illnesses including diabetes, obesity, heart disease and cancer and are, therefore, infinitely less likely to get sick.

Here are just a few of the more promising studies:

Two years ago, Nutrition and Cancer highlighted a groundbreaking study that, for the first time ever, connected stevia consumption to breast cancer reduction. It was observed that stevioside, enhances cancer apoptosis (cell death) and decreases certain stress pathways in the body that contribute to cancer growth.

This spring journal Food Chemistry published a study out of Croatia showing that when stevia is added to natural colon cancer killing mixtures such as blackberry leaf, antioxidant levels soar.

An article published in Journal of Dietary Supplements this April recently evaluated how stevia affects diabetic rats. It was discovered that rats treated with 250 and 500 mg/kg every day “significantly” reduced fasting blood sugar levels and balanced insulin resistance, triglycerides and alkaline phosphatase (which is raised in cancer patients).

Other studies have also found that stevia may help improve cholesterol levels and blood pressure.

On the negative side of things, there is one study that indicates consuming stevia in very large amounts could effect hormones because its glycosides have a similar structure to plant hormones such as gibberellin.  But many herbs including ginkgo biloba also have this and if consumed in moderation is a non issue.  Also, follow up studies have found that stevia has no effect on hormones.

Best Natural Sweeteners (Ranked)

Most people do well with stevia, but listen to your body because stevia is an herb and everyone’s body may react differently to it. If you can’t get over its savory (almost tangy) flavor, however, some other natural sweeteners you may want to try are:

1. Raw local honey – In my opinion, is the healthiest, (and therefore) best natural sweetener. The health benefits of honey are absolutely amazing. I’ve conducted a thorough review of the scientific literature out there and have discovered that honey has many medicinal benefits.

My ultimate favorite way to use honey is to help prevent seasonal allergies and by mixing it with some organic, ground cinnamon.

2. Dates – The second healthiest sweeter. My favorite avocado chocolate mousse recipe uses dates and I wouldn’t change this up for anything!

3. Stevia Leaf – When buying stevia, green stevia is the best option. Remember, buy stevia without additives and that has been less processed.

If you are looking for a good brand of stevia that tastes great and you can find it in any health food store, try Sweet Leaf Stevia.

If you want to try green stevia powder I recommend Organic Traditions. 

4. Coconut nectar – The sap from coconut tree blossoms has become one of my favorite sweeteners. Relatively new on the American market, islanders have been enjoying it for centuries. It has the consistency of honey at room temperature and is an abundant source of minerals, 17 amino acids and broad-spectrum B vitamins. The best part about it is that the sap is not processed. Au naturel!

At the end of the day, no sweetener is perfect, but some are definitely better than others.  Remember this, ALL sweeteners should be used in moderation and in certain instances should be eliminated for a time.

Final Thoughts:

As more companies use stevia or some synthetic version of it in their products, you’re probably going to hear more negative press about it.

Make sure that you choose a good brand that includes no harmful fillers, use it only in small amounts, and listen to your body.

What do you think of stevia – Love it?  Hate it?  Have you used it?

 

References:

  • Robbins O. The dark side of cola-cola’s healthy brands. [Internet]. Available at: http://www.huffingtonpost.com/ocean-robbins/the-dark-side-of-cocacola_b_4385446.html
  • Paul S, et al. Stevioside induced ROS-mediated apoptosis through mitochondrial pathway in human breast cancer cell line MCF-7. Nutr Cancer 2012; 64(7):1087-94.
  • Akbarzadeh S, et al. The Effect of Stevia Rebaudiana on Serum Omentin and Visfatin Level in STZ-Induced Diabetic Rats. J Diet Suppl 2014. [Epub ahead of print]
  • Komes D, et al. Formulating blackberry leaf mixtures for preparation of infusions with plant derived sources of sweeteners. Food Chem 2014; (15)151:385-93.
  • Melis MS Effects of chronic administration of Stevia rebaudiana on fertility in rats Journal of Ethnopharmacology 1999 Nov 67(2): 157-161.
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20 Unique Apple Cider Vinegar Uses and Remedies

Apple cider vinegar is one of my top two natural remedies that I use every day along with coconut oil.  I recommend it to my patients and take it personally for several reasons including detoxification, improved digestion and for a quick burst of energy.

Also, I use it for personal care reasons like conditioning my hair, whitening my teeth and as a household cleaner.

New medical research also suggests that apple cider vinegar can help cure acid reflux, lower blood pressure, improve diabetes, and support weight loss.  The benefits of apple cider vinegar come from it’s powerful healing compounds which include acetic acid, potassium, magnesium, probiotics and enzymes.

Make sure when buying apple cider vinegar you buy it raw and with the “mother” which means it still contains the beneficial compounds including probiotics.

Here are the top 20 reasons you should be using apple cider vinegar everyday!

Apple Cider Vinegar Infographic

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1. Detox Your Body

Apple cider vinegar is a liver and lymphatic tonic which can help detox your body.  It helps balance your body’s pH and stimulates cardiovascular stimulation, bowel motility and lymphatic drainage.  For this reason it’s one of my key ingredients in the Dr. Axe Secret Detox Drink.

2. Natural Conditioner to Make Hair Shine

ACV can be used as a natural hair conditioner and makes your hair shine!  Take an old shampoo bottle, then fill it will 1 tablespoon of apple cider vinegar and 1 cup of water.  Pour this on your hair after shampooing three times per week for best results.

3. Natural Teeth Whitener

Take finger and rub apple cider vinegar on your teeth for 1 minute.  Then rinse mouth out with water.  The pH of apple cider vinegar can remove stains from your teeth which helps naturally whiten.

4. Can Cure Acid Reflux and Heartburn

Some of the main causes of acid reflux and heartburn are an imbalanced stomach pH and lack of enzymes and probiotics.  Apple cider vinegar is full of all of these nutrients. Adding 1 tbsp of apple cider vinegar to a cup of water and drinking it five minutes before meals can cure acid reflux.

5. Can Kill Candida (Yeast) and Boost Probiotics

Millions of people around the world struggle with candida and yeast.  The side effects can be bad breath, lack of energy, UTI’s and digestive issues.  ACV contains probiotics and a type of acid that promotes the growth of probiotics which help kill off candida.  Remove sugar from your diet and consume 1 tbsp of apple cider vinegar 3x daily as part of a candida cleanse.

6. Regulates Your Bodies pH

Apple cider vinegar contains acetic acid which is acidic in nature but has a more alkaline effect on the rest of your body.  Balancing your bodies pH can reduce your risk of chronic illnesses like cancer and can dramatically increase your energy.

7. Can Support Weight Loss and Metabolism

A study published in the Journal of Diabetes Care found that consuming apple cider vinegar could promote weight loss.  There are several reasons ACV promotes fat loss but one of those reasons include that ACV reduces sugar cravings and improves detoxification.  Another study found that supplementing with the acetic acid found in apple cider vinegar reduced body fat in mice by 10%.

8. An All-Natural Household Cleaner

The anti-bacterial properties and the balanced pH of apple cider vinegar make it a perfect household cleaning product.  Fill a spray bottle with 50% water and 50% ACV then spray windows and counters for cleaning.

9. Soothe a Sunburn

Put 1 cup of apple cider vinegar in a lukewarm bath along with 1/4 cup of coconut oil and lavender essential oil to ease sunburnt skin.

10. Balances Blood Sugar and Improves Diabetes

Medical research has proven that the acetic acid found in apple cider vinegar can balance blood sugar and improve diabetes.  Put apple cider vinegar on salads or consume 1 tablespoon in water before meals.

11. Heal Poison Ivy

The minerals in apple cider vinegar like potassium can help reduce swelling and inflammation, improving poison ivy.  Also, ACV can help detox the poison out of your skin helping poison ivy heal more quickly.

12. Repel Fleas on your Pets

Mix a 50/50 solution of apple cider vinegar together and soak your pet in a tub.  Do this 1x a day for several weeks to rid your pet of a flea infestation.

13. Lower Blood Pressure

In a 2009 12-week study they found that consuming apple cider vinegar lowered triglycerides and blood pressure significantly.

14. Fight Seasonal Allergies

Another miracle cure of ACV is for allergies.  ACV helps break up mucous in your body and support lymphatic drainage.  It also supports the immune system and can clear your sinuses.  Put 2 tablespoons in a large glass of water and drink 3x daily for allergies.

15. Kill Fungus on Toes and Skin

The anti-bacterial and anti-fungal compounds in apple cider vinegar make it a great natural cure for skin and toenail fungus.  Simply rub on the area of fungus 2x daily.  Also, using a mixture of coconut oil and oil of oregano is great for killing fungus.

16. Skin Toner for Eczema and Acne

The pH of apple cider vinegar make it an excellent remedy for skin issues.  Rub apple cider vinegar on an area or use it to wash an area then put coconut oil and essential oils on area to support further healing.

17. Ease Varicose Veins

Apple cider vinegar is excellent for varicose veins because it improves circulation in the vein walls and is anti-inflammatory so reduces bulging veins.  Combine apple cider vinegar with witch hazel and rub on veins in circular motion and you should see improvements in two weeks.

18. Natural Deodorant 

Bad bacteria and yeast are a major cause of body odor.  The armpit can stay damp which also makes it a breading ground for bad bacteria.  Simply dabbing some apple cider vinegar on your fingers and running it into your armpit can kill yeast and neutralize odors keeping you smelling fresh all day.

19. Cure a Cold and Sore Throat 

Apple cider vinegar is the ultimate remedy to cure a cold and sore throat fast!  Because it’s loaded with vitamins and probiotic boosting acetic acid it’s a great natural cure.  Take 2 tablespoons of apple cider vinegar in one glass of water 3x daily to cure a cold.

20. ACV Cures Warts 

Put apple cider vinegar topically on wart and then cover in band aide or bandage.  Leave on overnight and remove in the morning.  You may see results in one week or it could take longer.  Thousands have sworn that apple cider vinegar cured warts and other skin issues.

This is only a few of the many apple cider vinegar uses and natural remedies.

Do you use apple cider vinegar?  If so, how do you use it?

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8 Greatest Probiotic Foods You Should Be Eating

8 Ult Probiotic InfographicAre you getting enough probiotic rich foods in your diet? Chances are you’re probably not.  Probiotic foods are essential for your digestive health, which most people already know.

But did you know there are hundreds of other health benefits of consuming probiotic rich foods that you might not be aware of?

In this article I want to cover the great 8 probiotic foods you should consider adding into your diet today and how they can benefit you.

Probiotic Foods Incredible Benefits

Probiotics are good bacteria that primarily line your gut and are responsible for nutrient absorption and supporting your immune system.  If you don’t have enough probiotics, the side effects can include: digestive disorders, skin issues, candida, autoimmune disease and frequent colds and flus.

Historically, we had plenty of probiotics in our diet from eating fresh foods from good soil and by fermenting our foods to keep them from spoiling.

However, today because of refrigeration and dangerous agricultural practices like soaking our foods with chlorine, our food contains little to no probiotics and most foods today actually contain antibiotics which kill off the good bacteria in our bodies.

By adding more probiotic foods into your diet, you could see all of the following health benefits:

  • Stronger immune system
  • Improved digestion
  • Increased energy from production of vitamin B12
  • Better breath because probiotics destroy candida
  • Healthier skin, since probiotics improve eczema and psoriasis
  • Reduced cold and flu
  • Healing from leaky gut and inflammatory bowel disease
  • Weight loss

Sound good?  If you want all of these benefits, then it’s time to start consuming these probiotic foods for better health.

The Great 8 Probiotic Foods

 

Glass pitcher of milk standing on grass close up#1 Kefir – Similar to yogurt, this fermented dairy product is a unique combination of milk and fermented kefir grains.  Kefir has been consumed for well over 3000 years and the term kefir was started in Russia and Turkey and means “feeling good”.

It has a slightly acidic and tart flavor and contains anywhere from 10 to 34 strains of probiotics.  Kefir is similar to yogurt, but because it is fermented with yeast and more bacteria the final product is higher in probiotics.

 

Sauerkraut with carrot in wooden bowl garlic spices cabbage on a cutting board#2 Cultured Vegetables (Sauerkraut and Kimchi) – Made from fermented cabbage and other vegetables, sauerkraut is not diverse in probiotics, but is high in organic acids (what gives food it’s sour taste) which support the growth of good bacteria.  Sauerkraut is extremely popular in Germany today.

Kimchi is a cousin to sauerkraut and is the Korean take on cultured veggies.  Both of the fermented formulas are also high in enzymes which can aid digestion.

 

Grape Kombucha#3 Kombucha -  Is an effervescent fermentation of black tea that is started by using a SCOBY also known as a symbiotic colony of bacteria and yeast.  Kombucha has been around for over 2,000 years originating around Japan.

Many claims have been made about kombucha but it’s primarily health benefits include digestive support, increased energy and liver detoxification.

 

Fresh Organic Coconut Water in a Glass ** Note: Shallow depth of field#4 Coconut Kefir - Made by fermenting the juice of young coconuts with kefir grains.  This dairy-free option for kefir has some of the same probiotics as traditional dairy kefir but is typically not as high in probiotics.  Still, it has several strains that are great for your health.

Coconut kefir has a great flavor and you can add a bit of stevia, water and lime juice to it and make a great tasting drink.

 

a container of natto(fermented soy beans) on the table#5 Natto – A popular dish in Japan consisting of fermented soybeans.  Natto contains the extremely powerful probiotic bacillus subtilis which has been proven to bolster your immune system, support cardiovascular health and enhance digestion of vitamin K2.

Also, Natto contains a powerful anti-inflammatory enzyme called nattokinase that has been proven to fight cancer.

 

A bowl of yogurt with fresh raspberries on top with a spoonful of it.#6 Yogurt – Possibly the most popular probiotic food is live cultured yogurt or greek yogurt made from the milk of cows, goats, or sheep.

Yogurt in most cases can rank at the top of probiotic foods if it comes from raw grass-fed animals.  The problem is there is a large variation on the quality of yogurts on the market today.  It is recommend when buying yogurt to look for 3 things.  First, that it comes from goat’s or sheep milk, second, that it is grass-fed, and third, that it is organic.

tankard of kvass and rye breads with ears, on wooden table on brown background#7 Kvass – This is a common fermented beverage in Eastern Europe since ancient times.  It was traditionally made by fermenting rye or barley, but in more recent years has been created using beets, fruit along with other root vegetables like carrots.

Kvass uses lactobacilli probiotics and is known for it’s blood and liver cleansing properties and has a mild sour flavor.

 

Parmesan Cheese  Isolated On White Background Close Up. Piece Of#8 Raw Cheese – Goat’s milk, sheep’s milk and A2 cows soft cheeses are particularly high in probiotics, including thermophillus, bifudus, bulgaricus and acidophilus.  Always buy raw and unpasteurized cheeses if you want to receive any probiotics.

 

 

 

What is your favorite probiotic food?  Have you experienced health benefits from taking probiotics?

8 Probiotic Foods Infographic 1

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40 Coconut Oil Uses and Cures

40 Coconut Oil InfographicCoconut oil might just be the most versatile health food on the planet. Not only is it my favorite cooking oil, but coconut oil uses are countless and can be used for everything from deodorant to toothpaste and body lotion to weight loss aid.

Coconut oil contains a three unique fatty acids in lauric acid, capric acid and caprylic acid that are some of the rarest in nature.  These medium chain fatty acids (MCFA’s) have tremendous health benefits and are easy burn as fuel for energy and have anti-microbial properties.

 

 

Some of the top benefits of using coconut oil include:

  • Balance Hormones
  • Kill Candida
  • Improve Digestion
  • Moisturize Skin
  • Reduce Cellulite
  • Decrease Wrinkles and Age Spots
  • Balance Blood Sugar and Improve Energy
  • Improve Alzheimer’s
  • Increase HDL and Lower LDL Cholesterol
  • Burn Fat

Are you ready to see some incredible results?  Here are my top 40 coconut oil uses in 3 categories: Food Uses, Body Care and Natural Medicine.

Food Uses

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1. Cooking at High Heat - Best oil for cooking because it has a high smoking point and is superior to olive oil.

Cooking coconut

2. On Toast Instead of Butter – Spread coconut oil on your sprouted grains bread instead of butter.

3. Energizer - Mix 1 tbsp coconut oil with 1/2 tbsp chia seeds as energy fuel.  The MCT’s in coconut oil plus nutrients in chia will send your energy soaring.

4. Coconut Oil Coffee – Adding a spoonful of coconut oil to your coffee can give you an extra boost of energy and replace dairy creamer.

5. Chocolate Fondue – Mix 4 tbsp coconut oil with 1 dark chocolate bar then melt on medium heat.  Then take fruits like strawberries and banana’s and dip then in the chocolate sauce.

6. Smoothies - Add 1-2 tbsp of coconut oil to fruit smoothie to improve texture and increase healthy fat intake.

7. Popcorn topping – Use in making homemade stovetop popcorn.  Pour over organic popcorn and then sprinkle on some sea salt for non-GMO popcorn.

8. Non-stick oil – Best oil to use when cooking eggs for non-stick.  Let skillet with coconut oil get warm then add eggs in to cook.

9. Homemade Mayo – Use as oil in homemade mayonnaise recipe mixed with egg yolks.

10. Sweet Potato Topping – Put on baked sweet potato and then sprinkle on cinnamon.  Also, use for sweet potato fries recipe.

11. Baking Oil - Use in baking recipes like brownies to replace other oils.  Also perfect for greasing pans so foods don’t stick.

Body Care

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12. Skin moisturizer - Apply 1 tsp of coconut oil to hands and rub into needed areas for hydration.

13. Mineralizing toothpaste - Mix equal parts of coconut oil with baking soda then add a few drops of peppermint essential oil for homemade toothpaste.

14. Lip Balm – Can soothe chapped lips.  Can also mix with beeswax and lavender essential oil for homemade chap stick.

15. Coconut Shampoo – Coconut can cleanse hair and great if used with apple cider vinegar.

Coconut tincture

16. Oil Pulling – To oil pull Swish oil between teeth for 5-20 minutes to kill bad bacteria and freshen your breath.

17. Natural Deodorant Excellent as natural deodorant and can be used for deodorant recipe by mixing with baking soda and essential oils.

18. Face Wash – Coconut oil can be used in natural face wash recipe to cleanse an moisturize.  Lavender and tea tree essential oils are also excellent.

19. Wound Salve – Perfect to use as wound ointment because of anti-microbial properties.  Put on just like you would neosporin.

20. Hair Conditioner - Add to hair as conditioner to repair split ends.  Rub in hair and leave in for 30 minutes, then rinse.

21. Body Lotion – Use coconut oil by itself as natural body lotion or mix as part of body butter recipe with shea butter.

22. Cellulite Solution – Use as cellulite-reduction cream with grapefruit essential oil.  Mix 1 tbsp coconut oil with 10 drops of grapefruit essential oil then massage into area after getting out of shower.

23. Eye Makeup Remover – Use with cotton swab as eye makeup remover instead of chemicals.

24. Shaving cream – Excellent replacement for shaving lotion that provides a gentle glide for a razor and soothes skin.

25. Bath Soak – Mix 1/4 cup of melted coconut oil, with 1/4 cup epsom salts for an incredible healing bath.

26. Sunscreen / Sunburn remedy – Coconut oil is an SPF 4 and can soothe and moisturize skin from sunburn.

27. Personal Lubricant – Often used as personal bedroom lubricant and won’t disturb vaginal flora like other lubricants.

28. Anti-Aging Skincare – Put coconut oil on skin before bed to reduce age spots and wrinkles.

29. Massage Oil – Coconut oil works as the perfect massage oil and when mixed with lavender and peppermint essential oils can relax and heal sore muscles.

30. Insect repellent – Mixing coconut oil with essential oils of peppermint, rosemary, tea tree and citronella are more effective and safer than DEET at keeping bugs away.

Natural Medicine

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Coconut tincture

31. Alzheimer’s Treatment - Take 1 tbsp daily to support brain health and prevent Alzheimer’s as part of ketogenic diet.

32. Aromatherapy – Used as perfect carrier oil when making home remedies with essential oils.

33. Candida Killer – Coconut oil contains caprylic acid which has anti-microbial properties that can kill yeast and candida.

34. Fat Burning Supplement - The MCT’s found in coconut oil have been proven to support weight loss and help your body burn fat for energy.

35. Hormone Balancer – The healthy fats in coconut oil support the thyroid and adrenal glands which can lower cortisol to naturally balance hormones.

36. Digestive Support – Coconut oil is easy to digest and contains compounds that destroy bad bacteria, promote growth of probiotics and heal leaky gut.

37. Anti-Fungal Cream – Can be used topically to treat athletes foot and skin fungus.

38. Blood Sugar Stabilizer – Coconut oil can help balance blood sugar levels and has been medically proven to improve diabetes.

39. Healing Ointment - Can be used as cream to heal dry and flaking skin for those with Eczema and Psoriasis.

40. Cholesterol Supplement – The healthy fats in coconut oil have been proven to increase HDL cholesterol and lower LDL cholesterol supporting heart health.

As you can see, coconut oil uses are numerous and so are the health benefits.

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Do you use coconut oil?  If so, how do you use it?

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Coconut Remedies Infographic

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Astaxanthin Benefits 6,000x Stronger Than Vitamin C

Astaxanthin benefitsYou may have heard of beta-carotene, lycopene, zeaxanthin and lutein, but have you heard of astaxanthin?  Astaxanthin is found in wild caught salmon and krill and astaxanthin benefits are numerous especially when it comes to reducing age spots and boosting energy levels.

Astaxanthin is an anti-oxidant in the carotenoid family that gives salmon it’s red-orange color.  Research published in The Journal of Nutrition and Metabolism suggests astaxanthin can reduce oxidative stress, inflammation and enhance the immune system! According to several studies when it comes to eliminating free radicals astaxanthin can be as much as:

*550 times stronger than vitamin E

*800 times more powerful than CoQ10

*6000 times more potent than vitamin C Astaxanthin was even found to be more than 500 times more powerful than catechins found in green tea!  Here is a quick summary of astaxanthin benefits for your health.

  • Reduce wrinkles and age spots
  • Improve vision
  • Support joint health
  • Reduce signs of aging
  • Improve endurance and exercise recovery
  • Reduce risk of Alzheimer’s disease
  • Improve skin and reduce sun damage
  • Increase energy
  • Improve focus and ADHD 

As you can see the health benefits of astaxanthin are truly amazing!

Benefits of Astaxanthin on Aging

As we age, our cells change and can more easily become damaged through oxidation.  Astaxanthin is an antioxidant that protects your cells from oxidation so your cells stay younger and free from damage.  According to researchers at Washington State University, taking an astaxanthin supplement could have a major impact on slowing the aging process and giving you glowing clear skin.

Another study confirms the findings of the above research.  Animals given 20 mg astaxanthin daily for four months had improved cellular function in their white blood cells and also better glutathione levels. The scientists who tested the animals believe that the supplement worked by repairing damage to their DNA and protein, two vital processes in the body tied closely to aging.

Astaxanthin Benefits Reduce Age Spots

In the early 1990s, astaxanthin showed up as a food supplement on health food store shelves but wasn’t as well-known for its properties as beta-carotene or other carotenoids. That may be because there were far more studies on other carotenoids or because its anti-inflammatory properties aren’t as sensational as that of fish oil or curcumin.

However, astaxanthin has antioxidant benefits that far-outweigh those of fish oil by itself. In one Japanese study, scientists gave 3 mg supplements of astaxanthin twice daily to 30 women between the ages of 20 and 55 at the end of breakfast and dinner. The women also applied an additional 1 ml of astaxanthin topically onto their face twice daily after they washed their face in the morning. They did this for eight weeks.  Japanese researchers found that by taking the astaxanthin, the women’s skin improved with respect to wrinkles, texture, elasticity, and age spots.

And in another study by the same researchers, men who took the oral supplements (but not the topical application) experienced similar decreases in wrinkles and elasticity of the skin. As we age, there are major changes that occur in the skin in all these areas that the scientists tested. Our number of wrinkles increase, sometimes to the point where we don’t even want to look in the mirror. 

Our skin elasticity decreases, becomes less supple, and age spots can begin to occur. The skin’s production of oil decreases as well as the moisture content, especially in those with dry skin. As a result, we tend to look tired and not as vibrant as in our younger years.  But with astaxanthin, we find this decline is delayed and improved. Astaxanthin has also been found to inhibit the negative effects of UV-A light by decreasing the secretion of IL-6.

This means that this carotenoid would significantly protect against photo-aging damage such as sagging and wrinkles. There is strong evidence that astaxanthin could be the most powerful anti-aging antioxidant in the world but it has other benefits as well including improving energy and endurance.

Astaxanthin Benefits Increase Energy and Athleticism

One of the best ways to determine whether or not a supplement works for athletes is to test its effects on free radicals and antioxidant levels in the body after exercising. Exercise is a known producer of free radicals.  The greater the body’s ability to quench free radicals, the quicker an athlete can recover from a workout session. 

Researchers who tested the health benefits of astaxanthin on soccer athletes who took supplements of astaxanthin for 90 days found they had excellent results. Exercising increased all the soccer athletes’ free radical production and oxidative stress. However, the group that took the astaxanthin prevented the rise in free radicals and depletion of antioxidants.

This says a lot for how the supplements could make a difference in recovering from workouts. Tests on athletes who were cyclists in Louisiana found that a supplement of 4 mg astaxanthin per day taken for 28 days had significantly better cycling time trial scores and greater power output than those who didn’t.

Should you use astaxanthin? It’s up to you… but if you goals are to slow aging, enhance energy and improve brain health then it’s an excellent choice.

References

Tominaga, K., Hongo, N., Karato, M., and Yamashita, E. Cosmetic benefits of astaxanthin on human subjects. ACTA Biochimica Polonica 2012, Vol. 59, (1):43-47.

Sugarnuma, K., Nakajima, H., Ohtsuki, M., and Imokawa, G.. Astaxanthin attenuates the UVA-induced up-regulation of matrix-metalloprotein-1 and skin fibroblast elastase in human dermal fibroblasts. J Dermatol Sci 2010 May;58(2);136-42.

Djordevic, B., Baralic, I., Kotur-Stevuljevic, J., Stefanovic, A., Ivanisevic, J., Radivojevic, N., Andjelkovic, M., and Dikic, N. Effect of astaxanthin supplementation on muscle damage and oxidative stress markers in elite young soccer players. J Sports Med Phys Fitness 2012 Aug;52(4):382-92.

Earnest, C.P., Lupo, M., White, K.M., and Church, T.S. Effect of astaxanthin on cycling time trial performance. Int J Sports Med 2011 Nov;32(11):882-8.

Park, J.S., Mathison, B.D., Hayek, M.G., Zhang, J., Reinhart, G.A., and Chew, B.P. Astaxanthin modulates age-associated mitochondrial dysfunction in healthy dogs. J Animal Science 2013 Jan;91(1)268-75.

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Magnesium Benefits Plus Top 10 Magnesium Rich Foods

Top 10 Magnesium Foods“Every known illness is associated with a magnesium deficiency and it’s the missing cure to many diseases,” according to Dr. Norman Shealy. Magnesium is an essential mineral for cellular health and is essential for over 300 biochemical functions in the body.

A study published in BMC Bioinformatics found that your body has 3,751 magnesium binding sites. This indicates that magnesium benefits are far greater than previously imagined. Because your body requires and uses magnesium for so many different functions, you can quickly become deficient. 

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Secrets for Reversing Hair Loss and Balancing Hormones

The cause of hair loss is linked to an increase in an androgen hormone called DHT (DiHydroxy Testosterone). Managing this and other hormones is key to halting and reversing hair loss.

In this video I go over the 6 compounds that you should be consuming to balance your hormones and keep your hair full and healthy.

1. Saw Palmetto is an herb that’s been shown to block DHT. Supplement with 1500mg per day

2. Adaptogenic Herbs help your body adapt and deal with stress, balance hormones and reduce cortisol levels (also known as the aging hormone). Ashwaganda and Rhodiola are two of the adaptogenic herbs that help stop and reverse hair loss. Take 500mg of each per day.

3. Pumpkin Seed Oil is packed with zinc which has been shown to stop hair loss. Supplement with 1 Tbsp per day.

4. B-Complex Vitamins – Biotin helps thicken your hair naturally and Vitamin B5 (pantothenic acid) supports your adrenal glands

5. Zinc boosts your immune system and repair your gut

6. Omega-3 Fatty Acids (fish oil) reduce inflammation and balance hormones, Look for a high quality fish oil like Axe Naturals, Garden of Life or Nordic Naturals.

Bonus Tip: Grains and sugars feed bad bacteria, cause estrogen to increase, and cause DHT to increase which promotes hair loss.

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Dr. Axe Show – Ep. 22 – Tony Horton talks P90X and his newest book “The Big Picture: 11 Laws That Will Change Your Life”


IMG18551-199x300Meet Tony Horton, the master behind the best selling fitness program in America P90X.  Tony helps people get fit all over the world by keeping them motivated in health, physique, and lifestyle.  Over the last 20 years Tony has acquired, perfected, and shared his fitness expertise with countless individuals across America. From professional athletes, sports teams, television and major movie stars, recording artists to the average American, Tony has helped people turn their lives around with the perfect mix of encouragement, humor, discipline and fun.

In his newest book, The Big Picture: 11 Laws That Will Change Your Life ($18 on Amazon:  http://amzn.to/1dOsGnJ), Tony offers “11 Laws that provide a clear path and purpose for achieving life goals and obtaining optimal health.”

In this interview, we’ll talk about how Tony went from aspiring actor to Rock Star Trainer in Los Angeles. Tony  explains the importance of a defined purpose that gets you out of bed in the morning, and we’ll also dig into his new book The Big Picture: 11 Laws That Will Change Your Life.

Click Here to Download the Transcript – Ep. 22

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Surprise! What’s Really In a Chicken Nugget?

What's Really in a Chicken NuggetWe’ve known for a long time that fast food chicken nuggets aren’t healthy, but new research is showing just what these fast food favorites are really made of, and it includes high amounts of partially hydrogenated oils, GMO oils, sodium, “other” ingredients and numerous chemicals.

A recent study published in the American Journal of Medicine has found that 60% of the meat in a chicken nugget is actually fat, blood vessels, ground bone and gristle. 

Companies like Burger King claim “all white meat”, KFC says “100% breast meat, and McDonald’s states “made with USDA inspected white meat” but the research is showing otherwise..

If you consider that only 50% of the nugget itself is made up of chicken that means that only 20% of a chicken nugget is actually meat so what makes up the other 80%?  You’re about to find out.

According to the ingredients listed on McDonald’s website they also put these suspect ingredients into their chicken nugget mix:

  •  TBHQ
  •  Autolyzed Yeast Extract (often contains MSG)
  •  GMO Corn
  •  Dimethyl Polysiloxane Anti-foaming Agent
  •  Hydrogenated Soybean Oil
  • Sodium
  • Bleached Wheat (gluten)
  • Sugar (dextrose)

These ingredients are downright scary at best and dangerous to your health and your families’ health.

Overall Nutritional Composition May Surprise You

Ten nuggets served without sauce gives you 22 grams protein, 30 grams carbohydrates, 2 grams dietary fiber, 30 grams fat, 270 calories, and 900 mg sodium.  The protein isn’t bad but the large amount of hydrogenated fat and sodium are extremely high for the amount of calories.

 

Unhealthy Hydrogenated Oil

Most everyone in the health industry agrees that hydrogenated oils cause disease and obesity. The 30 grams of fat in these nuggets are sure to cause heart disease and inflammation throughout the body.

The different types of genetically modified oils in nuggets include canola oil (banned in Europe), soybean oil (GMO), corn oil (GMO), partially hydrogenated soybean oil (this is trans fat!), cottonseed oil, monoglycerides, diglycerides, and hydrogenated soybean oil (soon to be banned). None of the fats are saturated and stable; they are all highly reactive to heat, generating a hefty load of free radicals into the food.

A Frightening Amount of Sodium

The salt content (salt, sodium phosphates) is quite frightening if you’re salt-sensitive and you can blow up like a balloon with too much sodium intake. The recommended intake of sodium is 2000 mg to 3000 mg per day for those with high blood pressure.  10 Nuggets alone contain nearly 1000 mg of sodium.  Part of the problem is that there’s no potassium in chicken nuggets to balance the sodium.

TBHQ and Dimethlypolysiloxane 

No fast food nugget get’s created without its share of added chemicals. You’ll find dimethylpolysiloxane, tert-butylhydroquinone (TBHQ); a preservative and anti-foaming agent, respectively.

TBHQ is a petroleum-based preservative that extends shelf life.  According to the Consumer’s Dictionary of Foods Additives, one gram of TBHA can cause nausea, vomiting, tinnitus, and delirium.  And as reported by animal studies, TBHQ has been linked to these health issues including:

  • Liver damage (low doses)
  • Cellular mutation
  • Biochemical changes (low doses)
  • Reproductive effects (high doses)

Dimethylpolysiloxane (PDMS) is a silicone based ingredient used in cosmetic products and silicone based lubricants. PDMS has also been used as a filler in breast implants although its use has decreased because of safety concerns.

The Wheat Content Alone Can Damage Your Health

Really, it’s a lot easier than you might think to make your own real chicken nuggets at home. For the breading, you can use gluten free flour and coconut shreds that won’t raise blood sugar levels. Why not use it instead of genetically-modified wheat flour or wheat gluten and modified food starch, created from GMO-derived foods? That way you can control the spices you add, not relying on yeast or dextrose used in the food industry to make foods taste better. Or, if you prefer wings, check out my healthy gluten-free buffalo wing recipe.

The wheat flour and gluten can also damage your health according to William Davis, M.D., NY Times bestselling author, Wheat Belly. This cardiologist tracked the development of modern-day wheat and found a complete change in the chromosomes. Ancient wheat had only 14 chromosomes; modern day wheat has 42.

Modern day wheat has been hybridized and now has double the gluten and higher levels of starch.  Over 300 different diseases are linked to gluten intolerance.  Today’s wheat also contains endorphins (appetite stimulators), which are chemicals that give you a ravenous hunger for more and more nuggets!

Chicken nuggets from fast food restaurants aren’t really what I consider “food” nor do they contain very much chicken for that matter. They’re  a fake food that can make you fat, sick and toxic.

Do you make your own chicken tenders at home? Let me know in the comments below. 

References 

  • DeShazo RD, Bigler Steven, Skipworth LB. The Autopsy of Chicken Nuggets Reads “Chicken Little”. The American Journal of Medicine 2013; 126(11): 1018-1019.
  • McDonald’s Ingredients List 2014: http://nutrition.mcdonalds.com/getnutrition/ingredientslist.pdf
  • Davis, M.D., William. Wheat Belly. Rodale Press, 2011.
  • Mercola, Joseph. What’s in Fast Food?  What’s in the Non-Chicken Half of the McNugget, 2011.  http://www.huffingtonpost.com/dr-mercola/whats-infast-food_b_805190.html

 

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Dr. Axe Show Podcast – The Truth about GMOs with Jeffrey Smith – Ep. 21


click here to view this episode in iTunes

Jeffrey Smith talks GMOsJeffrey M. Smith, International best-selling author and filmmaker; Executive Director, Institute of Responsible Technology and leading spokesperson on the health dangers of GMO’s.

Listen as we talk the truth about GMOs and his new book, Seeds of Deception

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Genetically Modified Foods (GMO) Linked to Tumors, Allergies and Early Death

A recent study published in the journal of Food and Chemical Toxicology is proving genetically modified organisms (GMO) may cause kidney damage, liver failure and early death. Until recently there were no long term studies done on GMO’s but the more we learn, the more we’re realizing how dangerous these “frankenfoods” really are.

Genetically modified organisms (GMO’s) are just what the name implies. Organisms, in this case foods, that have been altered genetically.

Genetically modified foods alter genetic codes of the DNA in an organism by wiring in genes from other forms of life including other plant forms, insecticides, pesticides, bacteria and viruses.  Most GMO foods today have been modified to tolerate or produce pesticides (like canola oil).

According to a report by Dr. Oz, more than eighty percent of the foods we eat on a daily basis contain one or more type of GMO.  And what’s more distressing is that the United States Department of Agriculture (U.S.D.A.) doesn’t require these foods to be labeled!

Health Concerns with GMO Foods

If you haven’t been convinced of the damaging effects of GMO’s yet then this next study may cause you to think twice.

Eating genetically modified corn (GMO corn) and consuming trace levels of Monsanto’s Roundup chemical fertilizer (commonly used in GMO) caused rats to develop horrifying tumors, widespread organ damage, and premature death.

The study has been deemed “the most thorough research ever published into the health effects of GMO crops and the herbicide Roundup on rats.”

In a 2011 review published in Environmental Sciences Europe, 19 studies of mammals, fed GMO soybeans and corn, were evaluated.  The 90-day long trials indicate liver and kidney problems as a result of GMO foods.  Kidney’s were disrupted by 43.5% and liver by 30.8%.

GMO effects on rats

 

These are the photos taken from the study and you can see the deadly effects GMO’s had on these rats.

According the researchers:

“The health effects of a Roundup-tolerant genetically modified maize (from 11% in the diet), cultivated with or without Roundup, and Roundup alone (from 0.1ppb in water), were studied 2 years in rats. [Editors note: this level of Roundup is permitted in drinking water and GE crops in the US]

In females, all treated groups died 2-3 times more than controls, and more rapidly. This difference was visible in 3 male groups fed GMOs.

Females developed large mammary tumors almost always more often than and before controls, the pituitary was the second most disabled organ; the sex hormonal balance was modified by GMO and Roundup treatments.

In treated males, liver congestions and necrosis were 2.5-5.5 times higher… Marked and severe kidney nephropathies were also generally 1.3-2.3 greater. Males presented 4 times more large palpable tumors than controls, which occurred up to 600 days earlier.

Biochemistry data confirmed very significant kidney chronic deficiencies; for all treatments and both sexes, 76% of the altered parameters were kidney related. These results can be explained by the endocrine-disrupting effects of Roundup, but also by the overexpression of the transgene in the GMO and its metabolic consequences.”

According to reports, individuals who consumed GMO’s also experienced the following side effects:

  • Increase in allergies
  • Increase in antibiotic resistance
  • Problems with endocrine system
  • Disorders of the reproductive system
  • Increase in aging symptoms
  • Cancerous Tumor growth

A 10-year study in Norway has found GMO’s may cause obesity, digestive problems, and damage to major organs including liver, kidneys, pancreas and genitals.

In one of the most recent studies published in the Journal of Hematology and Thromboembolic Disease indicates GM crops that contain Bt toxin increase risk of leukemia.

This is just the tip of the iceberg according to many leading scientists and researchers. In fact, some countries (notably the European Union), do not allow GMO foods to be imported.  In addition, if more than .9% of their foods contain GMO’s they must be labeled so the consumer knows exactly what they’re getting and consuming. 

The U.S.D.A. and related government agencies in the U.S. argue against any labeling of GMO foods on the grounds that this “…would imply that GMO’s are different”.

Well… isn’t that entirely true? Big agricultural companies like Monsanto have raised millions of dollars to fight against labeling because they know it would negatively effect sales.

Recent polls shows that about ninety percent of Americans are in favor of labeling foods that contain GMO.

The truth is the public is becoming more aware! Many food companies like Chipotle are already starting to make a switch to non-GMO ingredients and also labeling what is GMO.

Monsanto is the largest producer today of genetically modified foods like corn, soy, and canola.  And now there are even companies working to produce genetically modified salmon and cattle.

While the list of GMO’s is undoubtedly growing, here are the most commonly found GMO foods are must be aware of:

  • Corn
  • Soy
  • Canola
  • Alfalfa
  • Sugar Beets

If you are buying any of the above foods and the label doesn’t say “Organic” or “Non-GMO” you can be fairly certain the food is GMO.

When you see the words on a nutrition label like corn syrup, soybean oil or even sugar, a majority of the time that ingredient has been genetically modified.

Other foods that may also be GMO or have GMO residue include: cottonseed oil, non-organic dairy, and papaya.

The benefit claims of GMO foods are that they can be grown in less than optimal soils. One problem from growing food in less than optimal soils is the foods provide less than optimal vitamins, minerals, and other vital nutrients.  And the long term effect GMO’s have on our soil and ecosystem cannot be overstated.

How to Avoid GMO Foods

The following are my top recommendations for keeping GMO foods out of your body:

  • Avoid all foods with corn, canola, and soy.
  • Look for and buy foods that are labeled GMO free.
  • Shop for organic foods. (By law they must contain less than 5% GM Products.)
  • Shop at your local farmers market or plant your own garden.
  • Read and stay informed on natural health websites

Follow these steps and you can be GMO free and help spread the word about the dangers of GMO’s. It is my hope that sometime soon we will see GMO’s labeled or even better–banned altogether.

How to Avoid GMO Foods

Helpful GMO Resources

 

References

Seralini GE, Clair E, Mesnage R, Gress S, Defarge N, Malatesta M, Hennequin D, Vendomois JS. Long term toxicity of a Roundup herbicide and a Roundup-tolerant genetically modified maize. Food and Chemical Toxicology 2012; 50(11): 4221-4231.

Mezzomo BP, Miranda-Vilela AL, Souza Freire Id, Pereira Barbosa LC, Portilho FA, Marques Lacava ZG, Grisolia CK. Hematotoxicity of Bacillus thuringiensis as Spore-crystal Strains Cry1Aa, Cry1Ab, Cry1Ac or Cry2Aa in Swiss Albino Mice. Journal of Hematology and Thromboembolic Diseases 2013; 1(1): 1000104.

Dr. Oz. Genetically Modified Foods: Get the Facts. http://www.doctoroz.com/videos/genetically-modified-foods-get-facts?page=1 (accessed 3 June 13).

Non GMO Project. e.g. Training and certification. http://www.nongmoproject.org/ (accessed 2 June 13).

De Vendômois JS, Roullier F, Cellier D, Séralini GE. A Comparison of the Effects of Three GM Corn Varieties on Mammalian Health. International Journal Biological Sciences 2009; 5(7):706-726

Jack Kaskey. ‘Mounting Evidence of Bug-Resistant Corn Seen by EPA. Bloomberg Businessweek September 2012. http://www.businessweek.com/news/2012-09-04/mounting-evidence-of-bug-resistant-corn-seen-by-epa

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8 Medically Based Reasons You Should Be Consuming Coconut Every Single Day

Coconut is one of the best super foods available. Here are 8 medically based reasons you should be consuming coconut every day.

8 Medically Based Reasons for Consuming Coconut - Dr Josh Axe

1. Coconut increases fat loss within 1-3 months

2. It reduces the risk of alzheimer’s and can boost brain health

3. Helps wounds heal faster and is also effective at reducing cellulite

4. Coconut can help reduce yeast and candida

5. It can naturally boost testosterone levels in men and helps balance hormone levels in both men and women

6. Coconut helps balance both HDL and LDL cholesterol, which improves heart health

7. It increases nutrient absorption of fat soluble vitamins like Vitamin D, A and E

8. Coconut improves bone health

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Milk Thistle Detox for Heavy Metals, Chemotherapy, and Radiation

milk-thistleMilk thistle is known as an elixir for your liver and the king of detoxifying herbs. No herb is more beneficial and more powerful at cleansing than milk thistle.

Milk thistle has been proven effective in supporting the liver in detoxification from:

  • Heavy Metals
  • Prescription Medications
  • Chemotherapy
  • Radiation
  • Alcohol
  • Environmental pollution

Milk thistle has long been used to support liver function. Milk Thistle contains powerful antioxidants that may protect your body from nerve damage, abnormal brain aging, and cancer.

The active ingredient in it is called Silymarin and it has incredible cleansing effects on the liver and gallbladder.  As Gene Bruno of Natural Health Research Institute reports, Silymarin can protect against glutathione depletion and increase glutathione levels in the liver. Milk thistle strengthens the liver cell walls, buffering them from invading toxins, and supports liver regeneration.

Silymarin helps increase levels of glutathione and superoxide dismutase (SOD) your bodies two most powerful intracellular anti-oxidants.

Glutathione is known as your bodies master antioxidant and maybe your bodies most important antioxidant to prevent disease. There are over 89,000 medical articles about it and it’s benefits to support healing or preventing cancer, heart disease, dementia, autoimmune disease, autism and Alzheimer’s disease.

Glutathione is a molecule that is produced naturally in your body and is a combination of three amino acids: cysteine, glycine and glutamine.

The secret behind glutathione’s detox power is the sulfur compounds it contains. According to Dr. Mark Hyman MD, sulfur is sticky and acts like fly paper and all of the toxins in your body like free radicals, mercury and radiation stick to it and are then eliminated by the body.

Benefits of Milk Thistle



People who have supplemented with milk thistle have reported improvements in:

The largest benefit of supplementing with milk thistle is found in it’s ability to cleanse your body of environmental toxins.  We live in a toxic world and are exposed to pollution and chemicals every single day. So for this reason milk thistle is also great at preventing disease.

Workers exposed to chemical xylene showed huge improvements when supplementing with milk thistle as did those who had liver damage from alcohol and prescription drug use.  Milk Thistle has also been studied for its effectiveness in lower oxidation of LDL cholesterol and in treatment for diabetic neuropathy.

A study published in the journal of Molecular Carcinogenesis found that milk thistle can reduce the damaging effects of radiation and detoxify your body of radiation. From cell phones to microwaves we are exposed to radiation continually and this can add up and have a negative impact on your health over time.

If you want to reduce the damaging effects that toxicity can play on your health then consider using milk thistle. As you can see, milk thistle has some incredible detoxification benefits because of it’s ability to improve liver function and increase intracellular antioxidants like glutathione.

The recommended daily intake for doing a milk thistle detox is 150 mg 1-3x daily for treatment or 50 to 150 mg daily for maintenance.

References
Chtourou Y, Mouldi Garoui E, Boudawara T, Zeghal N. Protective role of silymarin against manganese-induced nephrotoxicity and oxidative stress in rat. Environmental Toxicology 2013; 10.1002: 21845.

Venkataramanan R, Ramachandran V, Komoroski BJ, et al. Milk Thistle, a herbal supplement, decreases activity of CYP3A4 and uridine diphosphoglucuronosyl transferase in human hepatocyte cultures. Drug Metabolism and Disposition 2000; 28(11): 1270-1273.

Ladas et al. A randomized, controlled, double-blind, pilot study of milk thistle for the treatment of hepatotoxicity in childhood acute lymphoblastic leukemia (ALL). Cancer, 2009 116(2).

Sreekanth N, Chapla, Gagan D, Rajesh A. Silibinin inhibits ultraviolet B radiation-induced DNA-damage and apoptosis by enhancing interleukin-12 expression in JB6 cells and SKH-1 hairless mouse skin. Molecular Carcinogenesis, 2013

Huseini HF, Larijani B, Heshmat R, et al. The efficacy of Silybum marianum(silymarin) in the treatment of type II diabetes: a randomized, double-blind, placebo-controlled, clinical trial. Phytotherapy Research 2006 20;1036-9.

Greenlee H, Abascal K, Yarnell E, Ladas E. Clinical applications of Silybum marianum in oncology. Integrative Cancer Therapy 2007; 6(2): 158-65.

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How to Reverse Diabetes Naturally…In 30 Days or Less

diabetes-image

“Alarm bells are ringing. The CDC estimates that one third of all Americans will develop diabetes and will live 15 years less and lose quality of life. No public health problem compares in scale.” – Dr. Mehmet Oz

According to top medical doctors, nutritionists, scientists, and now even the media type 2 diabetes is a completely reversible condition. Yet, millions of people all over the world are being told that diabetes is “genetic” and that they have to live with it the rest of their life.

But there’s good news! In this article I will go over the exact steps you need to take to reverse type 2 diabetes naturally and improve type 1 diabetes.  In most cases, type 2 diabetes can be reversed in less than 30 days. I also layout a sample eating plan and supplement regimen that you can follow or share with someone you love who needs this information.

I will also address the difference between type 1 and type 2 diabetes and differences in treatment.

25% of the Population is Pre-Diabetic… And They Don’t Know It

Diabetes has grown to “epidemic” proportions and the latest statistics revealed by the US Centers for Disease Control (CDC) state that 25.8 million Americans have diabetes. Also, research from the ADA shows that 79 million Americans have pre-diabetes, which is 25% of the US population!

The cost of diabetes to our nation is a staggering $245 billion dollars a year as of 2012. That’s $176 billion in direct medical costs and another $69 billion loss in productivity.

Diabetes in the US - Dr Josh Axe Infographic

Aside from the financial costs of diabetes the more frightening findings are the side effects and the fact that diabetes is the 7th leading disease killer in America today. The most common side effects of diabetes include: high blood pressure, blindness, kidney disease, neuropathy, Alzheimer’s and amputation.

So let’s discuss what actually causes diabetes and the difference between type 1 and type 2.

The Cause of Diabetes

Diabetes is an illness related to elevated blood sugar levels.

Type 1 Diabetes is an autoimmune disease where the immune system attacks the insulin-producing beta cells in the pancreas. The damage to the pancreatic cells leads to reduced ability or complete inability to create insulin. Some of the common causes that trigger this autoimmune response may include a virus, GMO organisms, heavy metals, vaccines, or foods like wheat, cows milk, and soy.

The reason foods like wheat and cows milk have been linked to diabetes is because they contain the proteins gluten and A1 casein. These proteins can cause leaky gut which in turn causes systemic inflammation throughout the body and overtime can lead to autoimmune disease. In order to reduce the autoimmune response and improve type 1 diabetes, I suggest you implement the advice in this article and follow the steps I layout for you here: 4 Steps to Heal Leaky Gut and Autoimmune Disease.

Type 1 Diabetes is rarely reversed but with the right dietary changes major improvements in blood sugar levels can be seen and a person can often reduce their dependence on insulin and medications.

Type 2 diabetes is the most common form of diabetes and is caused by insulin resistance. It is a metabolic disorder that is caused by high blood sugar. The body can keep up for a period of time by producing more insulin, but over time the insulin receptors sites get burned out.

draxe-Insulin Resistance infographic2

Now, we know the main causative factors in both type 1 and type 2 diabetes include foods that spike blood sugar levels and cause intestinal inflammation. Next, let’s go over the top foods you MUST get out of your diet to reverse type 2 diabetes and support overall health for type 1 diabetes.

Foods You Must Remove to Reverse Diabetes Naturally

Refined sugar rapidly spikes blood glucose and soda, fruit juice and other sugary beverages are the worst culprits. These forms of sugar enter the blood stream rapidly and can cause extreme elevations in blood glucose. Even though natural sweeteners like raw honey and maple syrup are better options, they can still affect blood sugar. Your best option is to switch to stevia.

Grains, especially gluten containing grains like wheat, contain large amounts of carbohydrates which are broken down into sugar within a few minutes of consumption. As discussed earlier, gluten can cause intestinal inflammation which affects hormones like cortisol and leptin, and can lead to spikes in blood sugar. I would remove all grains from your diet for your first 90 days on this healing program and after that time you can introduce back in sprouted ancient grains in small amounts.

Conventional cow’s milk, should be eliminated especially for type 1 diabetics. Dairy can be a fantastic food for balancing blood sugar if it comes from goat’s, sheep, or A2 cows. Stay away from all other forms of dairy because the A1 casein produced by conventional cows will harm the body and trigger an immune response similar to gluten. When buying dairy, only purchase raw and organic from pasture raised animals.

Alcohol can dangerously increase blood sugar and lead to liver toxicity. Beer and sweet liquors are high in carbohydrates and should be avoided.

GMO corn, soy, and canola have been linked to kidney and liver disease and may promote diabetes. I suggest removing all GMO foods and all packaged foods from your diet. Also, remove hydrogenated oils from your diet including vegetable oil, soybean oil, cottonseed oil, and canola oil.

Top Foods to Cure Diabetes

If you want to reverse diabetes quickly or prevent diabetes I suggest you add the following foods into your diet.

High fiber foods help slow down glucose absorption. Aim for at least 30g of fiber per day from vegetables, avocados, berries, nuts, and seeds.

Foods high in chromium can improve GTF glucose tolerance factor in your body and naturally balance out blood glucose levels. Broccoli, raw cheese, green beans and grass-fed beef are all high in chromium, however broccoli has the highest amounts by far.

MCFA’s found in coconut and red palm oil can help balance blood sugar levels and be a preferred fuel source for your body rather than sugar.

Wild-caught fish contain Omega-3 fats and reduce inflammation which can help counteract some of the negative effects of elevated blood glucose.

Foods with a low glycemic load tend to not spike blood sugar as much as high glycemic foods. Low glycemic foods include vegetables, nuts, seeds, avocados, coconut, organic meat, eggs, wild caught fish and raw pastured dairy.

Sprinkling herbs like cinnamon, turmeric, and parsley on your food may also help balance blood sugar levels.

The 5 Best Supplements for Balancing Blood Sugar

1. Chromium Picolinate (600 mcg daily) Helps improve insulin sensitivity.

2. Cinnamon (2 tsp daily) Add to food, smoothie or tea to help improve blood sugar control.

3. Fish Oil (1,000 mg daily) Omega-3s are necessary for proper insulin function.

4. Alpha-Lipoic Acid (300-1200 mg daily) Improves insulin sensitivity and reduces symptoms of neuropathy.

5. Fiber Powder (10 g) Fiber from vegetables and seeds can control blood glucose. I recommend finding a supplement that contains sprouted chia and flaxseeds.

Other supplements that may support diabetes include: magnesium, rhodiola, green coffee extract, bitter melon, and gymnema sylvestre.

30-Days to Reverse Diabetes’ Eating Plan

If you want to balance your blood sugar and see results quickly, then follow this plan as closely as possible. I want you to focus on getting plenty of protein, healthy fat, and fiber in every meal.

Screen Shot 2013-12-12 at 7.06.12 AM
Exercising Balances Your Blood Sugar

Exercise is another crucial part of improving insulin sensitivity. It naturally supports metabolism by burning fat and building lean muscle. To prevent and reverse diabetes I recommend getting outside and walking 20-30 minutes a day. This has been shown to be especially beneficial following meals.

In addition to walking, you also need to do interval training cardio (like burst training) or weight training 3 to 5 days a week for 20-40 minutes.

Burst training can help you burn up to 3x more body fat than traditional cardio and can naturally increase insulin sensitivity. You can do this on a spin bike with intervals or you can try my BurstFIT home training program. Burstfit has a variety of workouts for all levels of fitness.

Strength training using free weights or machines is also recommended because it helps you build and maintain muscle, which supports balanced blood sugar and sugar metabolism.

Do you struggle with blood sugar issues or diabetes?

Have you, or do you know someone, who has overcome diabetes naturally?

I would love to hear your thoughts and comments on diabetes and treatments in the comments below.

 

References

CNN. Reversing Diabetes is Possible. http://www.cnn.com/2011/HEALTH/01/28/reverse.diabetes/ (accessed September 2013).

American Diabetes Association. Diabetes Statistics. http://www.diabetes.org/diabetes-basics/diabetes-statistics/ (accessed September 2013).

Monetini L, Cavallo MG, Manfrini S, Stefanini L, Picarelli A, Di Tola M, Petrone A, Bianchi M, La Presa M, Di Giulio C, Baroni MG, Thorpe R, Walker BK, Pozzilli P. Antibodies to bovine beta-casein in diabetes and other autoimmune diseases. Hormone and Metabolic Research 2002; 34(8): 455-9.

Hansen D, Brock-Jacobsen B, Lund E, Bjørn C, Hansen LP, Nielsen C, Fenger C, Lillevang ST, Husby S. Clinical benefit of a gluten-free diet in type 1 diabetic children with screening-detected celiac disease: a population-based screening study with 2 years’ follow-up.. Diabetes Care 2006; 169(21): 2029-32.

Wein S, Wolffram S, Schrezenmeir J, Gasperiková D, Klimes I, Seböková E. Medium-chain fatty acids ameliorate insulin resistance caused by high-fat diets in rats. Diabetes Metabolism Research and Reviews 2009; 25(2): 185-94.

Kalman D. Chromium picolinate and type 2 diabetes. American Journal of Clinical Nutrition 2003; 78(1): 92.

Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care 2003; 26(12): 3215-8.

Ziegler D, Ametov A, Barinov A, Dyck PJ, Gurieva I, Low PA, Munzel U, Yakhno N, Raz I, Novosadova M, Maus J, Samigullin R. Oral treatment with alpha-lipoic acid improves symptomatic diabetic polyneuropathy. Diabetes Care 2006; 29(11): 2365-70.

Little JP, Gillen JB, Percival ME, Safdar A, Tarnopolsky MA, Punthakee Z, Jung ME, Gibala MJ. Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. Journal of Applied Physiology 1985; 111(6): 1554-60.

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The Dr. Axe Show – Ep. 14 – Gluten-free and paleo cooking secrets revealed with Elana Amsterdam

Download this episode in iTunes

elana-thumbWellness expert and gluten-free guru Elana Amsterdam is the founder of elanaspantry.com, where she shares healthy recipes and lifestyle advice with her readers.

Her first book, The Gluten-Free Almond Flour Cookbook went into its 5th printing just a year after its release. The book was named one of the “Best Cookbooks of 2009” by the Denver Post.

Listen to the interview in iTunes: Ep. 14 Elana Amsterdam Interview

Visit her website: elanaspantry.com

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4 Tips to Naturally Improve Your Gallbladder & Digestion of Fats


 
If your gallbladder has been removed, these tips are going to help you transform your digestive health and your ability to digest fats.

If your gallbladder has not been removed, these tips will still apply since most people today have a gallbladder that does not function at 100%, or as well as it should.

Why Is Fat Digestion Important?

Fat digestion is important for digesting fat-soluble vitamins. So if your body is not digesting fats well, this means you aren’t digesting vitamins like D, E, A and K. These are important for brain health, and also your nerve and immune system.

It’s vitally important that your body is able to absorb healthy fats, and absorb the vitamins in those fats. Check out the video for my top 4 ways to improve fat-digestion and gallbladder health.

Here are my TOP 4 TIPS for improving your gallbladder and digestion of fats.

1. Remove any form of hydrogenated or partially hydrogenated oils. Especially Canola Oil, Soybean Oil or Corn Oil. These oils are very difficult to digest and cause inflammation.

2. Remove Mono-Unsaturated Fats (like Olive Oil) and replace them with Coconut Oil. Extra Virgin Olive Oil can have great health benefits, BUT if you’ve had your gallbladder removed or you’re struggling to digest healthy fats, I recommend using Coconut Oil.

3. Supplement

  • Lypase: Helps with fat digestion.
  • Ox Bile: Helps you break down fats and support the growth of good bacteria.
  • Probiotics: Supports digestion.
  • Milk Thistle: Helps detox your liver.

4. Switch to a Raw Food Diet. Here are the main five foods I recommend: Vegetables, Fruits, Sprouted Nuts and Seeds, Organic Meat, Raw and Fermented Dairy.

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JJ Virgin – explains the elimination diet for weight loss and 3 foods you should NEVER eat

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Bone Broth Benefits for Digestion, Arthritis, and Cellulite

making-bone-brothFor thousands of years there have been traditional foods like fermented vegetables and cultured dairy that have been touted for their health benefits.

But one common healing food that is now being recognized for it’s incredible health benefits is bone broth.  Bone broth benefits are numerous and extensive so let me share a few ancient secrets with you.

 

I have found bone broth to be the #1 thing you can consume to:

  • Heal leaky gut
  • Overcome foods intolerances and allergies
  • Improve joint health
  • Reduce cellulite
  • Boost immune system

Chicken soup isn’t just good for the soul: there’s a reason that it’s prescribed by doctors and mothers alike when you’re feeling under the weather.  All bone broths beef, chicken, fish, lamb and more are staples in the traditional diets of every culture and the basis of all fine cuisine.  That’s because bone broths are nutrient-dense, easy to digest, rich in flavor and–they boost healing.

Bone broth or stock was a way our ancestors made use of every part of an animal.  Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly, can be boiled then simmered over a period of days.  This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine that have the power to transform your health.

Nutrition researchers Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation explain that bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others.  They contain chondroitin sulphates and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.1

A study of chicken soup (broth) conducted by the University of Nebraska Medical Center wondered what it was in the soup that made it so beneficial for colds and flu.  They found that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion.  Also, research is proving it can also boost the immune system and heal disorders like allergies, asthma, and arthritis.2

Sally Fallon explains that most store bought “stock and “broth” today aren’t “REAL”.  Instead, they use lab-produced meat flavors in bouillon cubes, soup and sauce mixes.  Also, manufacturers began using monosodium glutamate (MSG), which is recognized as a meat flavor but in reality is a neurotoxin.

If you want real bone broth you can make it yourself at home which I will explain at the end of this chapter.  You will need to get grass fed bones from your local farmers market or from a online health food store like Wise Choice Market.

The Magic of Collagen and Gelatin

Real collagen is the source of stock’s immune-boosting properties.  You’ve probably seen this jiggling layer atop the broth in your cooling roasting pan and discarded it but think again next time–this is the good stuff.

Collagen is the protein found in connective tissue of vertebrate animals.  It’s abundant in bone, marrow, cartilage, tendons, and ligaments.  The breakdown of collagen in bone broths is what produces gelatin.

  • Gelatin (the breakdown of collagen) was one of the first functional foods, used as a medical treatment in ancient China.
  • Dr. Francis Pottenger and other world class researches have found gelatin and collagen to have the listed benefits:
  • Gelatin helps people with food allergies and sensitivities tolerate those foods including cows milk and gluten.
  • Collagen protects and soothes the lining of the digestive tract and can aid in healing IBS, crohn’s, ulcerative colitis and acid reflux.
  • Gelatin promotes probiotic balance and growth.
  • Bone broth increases collagen reducing the appearance of wrinkles and banishing cellulite.
  • Because gelatin helps break down proteins and soothes the gut lining, it may prove useful for leaky gut syndrome and the autoimmune disorders that accompany it.
  • Gelatin provides bone-building minerals in easily absorbable ways, preventing bone loss and reducing join pain.3

And here is another incredible benefit from the collagen found in bone broth, it can make your skin look amazing!  According to Donna Gates, author of Body Ecology, bone broth makes your skin supple and can decrease cellulite!

She says cellulite comes from a lack of connective tissue and if someone has very smooth skin it’s because their skin is high in connective tissue.  Donna explains that consuming collagen-rich bone broth can reduce cellulite and tighten your skin making you look younger.

Healing Amino Acids

Gelatin in bone broths contains “conditional” amino acids arginine, glycine, glutamine and proline.  These amino acids also contribute to stock’s healing properties.

Conditional amino acids are those classified as nonessential amino acids that are essential under some conditions: you don’t produce them very well if you are ill or stressed.

Kaayla Daniel points out that unhealthy Western diets, heavy on processed carbohydrates, low in quality grass-fed animal products, and devoid of homemade soups and broths, make it likely that these amino acids are chronically essential.

What do these conditional amino acids do?

Arginine

  • Necessary for immune system function and wound healing
  • Needed for the production and release of growth hormone
  • Helps regenerate damaged liver cells
  • Needed for the production of sperm

Glycine

  • Prevents breakdown of protein tissue like muscle
  • Used to make bile salts and glutathione
  • Helps detoxify the body of chemicals and acts as antioxidant4
  • Is a neurotransmitter that improves sleep and improves memory and performance

Proline

  • Helps regenerate cartilage and heal joints
  • Reduces cellulite and makes skin more supple
  • Helps repair leaky gut

Glutamine

  • Protects gut lining
  • Metabolic fuel for cells in small intestine
  • Improves metabolism and muscle building

Talk about some incredible health benefits!  For these reasons, I have most of my patients consume bone broth as a partial fast, detox, or during meals to help heal their gut and detoxify their cells, gut and liver.

How to Make Bone Broth

There are a few important basics to consider when making good stock.  You can make bone broth with animal components alone but in his chicken soup study, Dr. Rennard found that the combination of animal products and vegetables seemed to have synergistic effects, working together to be more beneficial than either alone.

broth1Sally Fallon says that it’s important to use body parts that aren’t commonly found in the meat department of your grocery store, things like chicken feet and neck.

You’ll also want to buy animal products that you know are pasture-fed and free of antibiotics and hormones.

Fallon describes the essentials as bones, fat, meat, vegetables and water. If you’re making beef broth or lamb broth, you should brown the meat before putting it into a stock pot.  Fish and poultry are fine to put in a pot without browning first.  Add a bit of apple cider vinegar to your pot to help draw the minerals from the bones.

Cooking Suggestions

  1. Place bones into a large stock pot and cover with water.
  2. Add two tablespoons of apple cider vinegar to water prior to cooking. This helps to pull out important nutrients from the bones.
  3. Fill stock pot with filtered water.  Leave plenty of room for water to boil.
  4. Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours.  Remove scum as it arises.
  5. Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around bone.
  6. You can also add in vegetables such as onions, garlic, carrots, and celery for added nutrient value.

After cooking, the broth will cool and a layer of fat will harden on top.  This layer protects the broth beneath.  Discard this layer only when you are about to eat the broth.

Bone Broth Benefits as Therapy

Remember, bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine, and proline.

The collagen in bone broth will heal your gut lining and reduce intestinal inflammation.  In addition, collagen will support healthy skin and can reduce the appearance of cellulite.  Also, the glycine in bone broth can detoxify your cells from chemicals and improve brain function.

I recommend consuming 8oz 1-2x daily as a soup, a plain beverage, or doing a bone broth fast.  I typically drink 8oz upon waking every morning.

Have you ever had bone broth?  Do you think you might give it a try?

References
Kaayla T. Daniel, “Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin,” Weston A. Price Foundation.  http://www.westonaprice.org/food-features/why-broth-is-beautiful (accessed 18 June 2013).

University of Nebraska Medical Center. “Chicken Soup for a Cold”  http://www.unmc.edu/publicrelations/chickensoup_newsrelease.htm (accessed 21 October  2011).

Kaayla T. Daniel, “Taking Stock: Soup for Healing Body, Mind, Mood, and Soul,” Psychology Today http://www.psychologytoday.com/blog/naughty-nutrition/201202/taking-stock-soup-healing-body-mind-mood-and-soul (accessed 20 February 2012).

Sekhar RV, Patel SG, Guthikonda AP, Reid M, Balasubramanyam A, Taffet GE, Jahoor F. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. American Journal of Clinical Nutrition.2011;94(3):847-53

Gersten D, The 20 Amino Acids: What They Are and How They Keep You Alive and Vibrant. http://www.imagerynet.com/amino/20_amino.html (accessed 28 June 2013).

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Diane SanFilippo – Paleo secrets for reversing autoimmune disease

The Podcast has moved. visit this link for the new show. https://itunes.apple.com/us/podcast/the-dr-axe-show/id730591878

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How To Not Gain 10lbs on Thanksgiving Day

Check out my brand new fitness DVD series here: burstfit.com/fire

For many people, Thanksgiving is about over-indulging and gaining unwanted weight, but it doesn’t have to be! You can still have fun, eat good food and keep your waistline the same through the holidays. I have some simple tips you can follow to enjoy Thanksgiving and stay healthy and fit.

1. Get Active Outside - First thing Thanksgiving morning, go outside and get active for 20 minutes. If you can’t get outside, do a 20 minute burst workout.

2. Be Active with Family – Play a game like football or go for a jog or 5k with your family. It will get everyone moving and it can be a great tradition year after year.

3. Eat More Protein – Turkey is full of tryptophan and other amino acids that support your immune system and help improve your mood. Go easy on the stuffing and gravy and load up on healthy veggies.

4. Monitor Your Meals- Some pumpkin pie is fine, a little cranberry sauce is ok, but stick to just one serving of each.

5. Have a Healthy Breakfast- Starting your day with a superfood smoothie will help keep you from over-indulging during the day and will help keep the weight off. I recommend combining a good quality protein powder, coconut milk and 1/2 cup of berries.

I hope you and your family have a happy Thanksgiving!

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Burst Training Studies Prove Fast Weight Loss

Women Push UpsI’m about to share with you the single best exercise for burning fat. But first, I want to explain the number one mistake people are making in the gym, today.

This mistake is leading to some pretty big consequences like:

  • Causing you to age faster
  • Breaking down your joints
  • Causing your body to STORE fat, instead of burn it
  • Causing your hormones to get out of balance

The number one mistake is doing way too much cardio.

Most people who want to burn fat and lose weight falsely assume that going to the gym and doing traditional aerobic exercise, like jogging on the treadmill, is the best way to see results.

But recent research is proving that long distance cardiovascular exercise is NOT the fastest way to burn fat and lose weight.

If you’ve been spending hours on the treadmill and not seeing any results, it’s because long distance cardiovascular exercise can decrease testosterone and raise your stress hormone levels like cortisol (1). Increased levels of cortisol stimulate the appetite, increase fat storage, and slow down or inhibit exercise recovery.

A recent study in Psychoneuroendocrinology showed evidence of long-term high cortisol levels in aerobic endurance athletes.  Researchers tested levels of hair cortisol in 304 endurance athletes (runners, cyclists, and triathletes) and compared to non-athletes.  The results showed higher cortisol levels with higher training volumes (1).

The Journal of Sports Sciences found that long periods of aerobic exercise increased oxidative stress leading to chronic inflammation (2).

So, What’s the #1 Exercise to Burn Fat Fast?

If you want to see results fast without the negative benefits of cardiovascular exercise, your best option is burst training (3).  Burst training (aka interval training) combines short, high intensity bursts of exercise, with slow, recovery phases, repeated during one exercise session.  Burst training is done at 85-100% maximum heart rate rather than 50-70% in moderate endurance activity.

Similar exercise methods to burst training include High Intensity Interval Training (HIIT) and the Tabata method. With burst and other types of interval training you are getting the same cardiovascular benefits as endurance exercise but without the negative side effects.  Also, burst training is the fastest way to lose weight and burn fat fast.

Essentially, burst training is exercising like a sprinter rather than a marathon runner.

One of the major benefits of burst training is that it can be done in the comfort of your own home with no or minimal equipment.  An easy example of burst training would be going to a track and walking the curves and sprinting the straight aways.  Or getting on a spin bike and cycling hard for 20 seconds then going easy for 20 seconds, then repeating that cycle for between 10 to 40 minutes.

Burst (or interval) training isn’t necessarily new. Elite athletes and Olympians have known this secret to exercising and have been doing interval training for years. The research proves that anybody – not just elite athletes – can do interval training and achieve amazing results, no matter your experience or fitness level.

Research from the University of New South Wales Medical Sciences found that burst (interval) cardio could burn more than 3 times more body fat than moderate cardio. The researchers studied two groups and found that the group who did eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for 20 minutes, lost THREE TIMES as much fat as other women, who exercised at a continuous, regular pace for 40 minutes (4).

The reason burst training works is because it produces a unique metabolic response in your body. Intermittent sprinting causes your body to not burn as much fat during exercise but after exercise your metabolism stays elevated and will continue to burn fat for the next 24-48 hours!

Also, chemicals called catecholamines are produced which allow more fat to be burned and this causes increased fat oxidation which drives greater weight loss. The women from the study lost the most weight off their legs and buttocks.

Another study published in the Journal of Applied Physiology, April 2007, researched eight different women in their early 20’s. They were told to cycle for 10 sets of four minutes of hard riding, followed by two minutes of rest.

After two weeks, the amount of fat burned increased by 36 percent, and their cardiovascular fitness improved by 13 percent (5).

Key Benefits of Burst Training

  • Can burn up to 3x more body-fat than moderate cardio
  • After two weeks of interval training, fat burning increased by 36%
  • Your body will continue to burn fat for the next 48 hours after you are done exercising
  • You can workout in less time and see better results

Complete Burst Training Program

I’ve put together an amazing resource if you want to take your burst training to the next level.

If you’re interested in adding burst training to your workout routine and really want to see dramatic results, check out my new fitness video called BurstFit Fire.

It’s a complete guide to doing burst training at home, with 6 sessions, a warm-up and cool-down, and a simple calendar to follow for each workout – check out the brand new DVD series here: BurstFit Fire.

Burst Training Testimony

Dear Dr. Axe,

In the last 6 weeks I have lost 37 pounds. I have incorporated your exercise regimen with burst training. I’ve also been working on incorporating as much real food as I can in my diet. Lost 4 inches in my waist during these last 6 weeks. It has been so invigorating to do things properly and healthy and get super results! I’m a 5’9” male and six weeks ago I was 276 pounds, 47” waist. Today, I am 239 pounds with a 43” waist. Thanks for all the valid exercise and nutritional information!

Sincerely, Jeremy H.

References

Skoluda, N., Dettenborn, L., et al. Elevated Hair Cortisol Concentrations in Endurance Athletes. Psychoneuroendocrinology. September 2011. Published Ahead of Print.

Packer, L. Oxidants, Antioxidant Nutrients, and the Athlete. Journal of Sports Science. June 1997. 15(3), 353-363.

Marzatico, F., Pansarasa, O., et al. Blood Free Radical Antioxidant Enzymes and Lipid Peroxides Following Long-Distance and Lactacidemic Performances in Highly Trained and Aerobic and Sprint athletes. Journal of Sports Medicine and Physical Fitness. 1997. 37, 235-239.

M. Heydari, J. Freund, and S. H. Boutcher. Journal of Obesity Volume 2012, Article ID 480467.

Talanian, JL. Two weeks of high-intensity aerobic interval training increases capacity for fat oxidation. Journal of Applied Physiology April 2007.

 

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Dave Asprey – BulletProof Coffee and how to sleep less but have more energy.

The Podcast has moved. visit this link for the new show. https://itunes.apple.com/us/podcast/the-dr-axe-show/id730591878

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My Top 5 “Travel Supplements” To Keep You From Getting Sick During The Holidays


Learn more about my new fitness series – burstfit.com/fire.

Traveling can be hard on your body. Being exposed to things you haven’t been exposed to before or missing out on healthy nutrients or habits can also take a toll on your health.

I’ll cover the top 5 supplements to take with you when you travel, plus a couple extra tips to keep off the “holiday weight” and keep from getting sick.

1. Multi-Vitamin – A quality multi-vitamin will cover your bases when it comes to the vitamins and nutrients your body needs to stay healthy. Also, carbs deplete your body’s B vitamins, so if you’re going to have some holiday stuffing, make sure you bring a multi-vitamin that has extra B vitamins.

2. Vitamin D3 – Boosting your body’s levels of Vitamin D3 will help kill off bad bacteria and help boost your immunity. I recommend taking 5000 I/U per day when traveling.

3. Protein Powder – Brown rice or grass fed whey protein are great sources of healthy protein.

4. Greens Powder – A greens powder will help you get the much needed veggies you may be missing.

5. Immune Boosting Herbs – Echinacea, Elderberry & Oregano. These healthy herbs will boost your immunity while you travel.

Also, make sure to stay active! Doing a workout like BurstFit only 20 minutes a day, 3 times a week for a total of 1 hour per week, can keep you from getting sick or packing on the “holiday pounds”.

And finally, plan ahead. Pick up some healthy snacks like kale chips or sprouted almonds before you travel.

Do these simple things and you’re sure to stay healthy this holiday season!

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5 Easy Tips For Not Gaining Extra Weight Over The Holidays

Learn more about my new fitness series – burstfit.com/fire

It can get pretty difficult to stay healthy and not gain weight during the holidays. Here’s my top 5 secrets for not getting sick or putting on that extra few pounds during this holiday season.

1. Stay Active – Try going for a light walk before or after eating. My family usually does a local 5k race.

2. Get More Vitamin D3 – Get out in the sun or you can supplement with a high quality Vitamin D3 supplement. Make sure it’s D3 and not D2 (synthetic).

3. Eat More Organic Protein and Veggies – Meat and vegetables will help keep blood glucose and insulin levels down, help you burn fat, and keep you from getting sick.

4. Lower your Sugar and Carb Intake – A little bit of stuffing and pie is ok! But if you want to keep from getting sick during the holidays, this is the number one thing you can do.

5. Try Some Healthy Recipes – Stay away from the highly processed white flours, sugars and hydrogenated oils. Try some healthier recipes using dates, organic pumpkin and maple syrup. Your family won’t even know the difference!

I hope you and your family have a happy and healthy holiday season!

 

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Ep. 11 – The Omni diet, eating like our ancestors for fat loss, and reversing disease with Tana Amen, The Omni Diet

Download this episode in iTunes

tanaamen2Tana Amen is a NY Times Bestselling Author, highly respected health and fitness expert, and a nationally renowned speaker. On this episode we dive into the most important topics from her recent book, “The Omni Diet”, which is already a NY Times Bestseller.

Listen as we talk about the Omni diet, eating like our ancestors for fat loss and reversing disease. We’ll also cover some details about the popular diet called, The Daniel Plan, which involves her husband, Dr. Daniel Amen, Dr. Mark Hyman, and pastor Rick Warren.

Listen to the interview in iTunes: Ep. 11 Tana Amen Interview

Visit her website: tanaamen.com

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The Top 5 Exercises to Strengthen Your Core to Prevent Low Back Pain

(To learn more about burst training, check out my new series BurstFIT Fire.)

Millions of Americans struggle with low back pain and it’s one of the top questions I get asked about. The problem of low back pain can usually be traced to not having a strong enough core. I’ve put together my top 5 exercises you can do to strengthen your core and lower back muscles to help prevent pain and injury.

1. Planks – the #1 core stabilization exercise

2. Cat and the Cow – Stretches the low back

3. V-ups – Strengthen the ab muscles

4. Swimmers – Stengthen the low back muscles

5. Rows – Strengthen the upper back muscles

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The Dr. Axe Show Ep. 9 – Causes of Infertility, 4 Steps to Heal Leaky Gut and more

Download this episode in iTunes
TheDrAxeShow

  • Causes of infertility
  • 4 Steps to Heal Leaky Gut (and other digestive issues)
  • The Power of Milk Thistle and Other Ways to Detox Your Body
  • 4 Inexpensive foods for weight loss

 

Listen to this episode in iTunes: Ep. 9 -  Causes of Infertility, 4 Steps to Heal Leaky Gut and More.

 

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The Dr. Axe Show Ep. 10 – How to have the body of a 25 year old at 55 with Kathy Smith

Download this episode in iTunes

kathy smithKathy Smith has stood at the forefront of the fitness and health industries for more than 30 years. With a collection of books, videos, audios and DVDs on walking, strength training, yoga, Pilates, dance, aerobics and nutrition, Smith has sold $500 million in lifestyle products and fitness equipment and is a member of the Video Hall of Fame.

Smith recently launched Ageless with Kathy Smith, a new age-fighting DVD workout line with award-winning producer Acacia that includes Staying Strong and Total Body Turnaround, and partnered with industry leader Stamina to develop a line of kettlebells for women called The Kettlebell Solution.

Listen to the interview in iTunes: Ep. 10 Kathy Smith Interview

Visit her website: kathysmith.com

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Natural Strategies to Cure Lyme Disease

Up to 300,000 Americans are diagnosed with Lyme disease every year according to new research from the Centers of Disease Control (CDC).

Lyme_Cases_1982-2009

mapLyme disease is a complicated infection that was originally defined being caused by a tick bite from the borrelia burgdorferi species.  More recent definitions state that mosquitoes, spiders, fleas and mites may also be capable of spreading the same or similar infections.

The bacteria that is injected by the insect has been found in the skin, heart, joints, and nervous system in those bitten.  Many of the symptoms reveal that lyme causes an immune response in the body.  Acute onset of lyme disease can often present with a bullseye rash at the location of the bite.

Lyme symptoms can start with flu like symptoms, headaches, muscle and joint pain.  Over time, the symptoms can continue to worsen and turn into a long-lived inflammatory response and autoimmune illness.

In testing for lyme, several tests are available the most popular being a combination of the Western blot and ELISA test which measure specific

antibodies in the blood.  This testing has flaws and is far from conclusive.  Another test that may be effective in diagnosing Lyme disease is direct microscopy which is done by Fry Labs in Arizona.  This is the preferred method often done with traditional testing for holistic health practitioners.

The “REAL” Cause of Lyme Disease

It may seem like we know the cause of Lyme disease which is an infection caused by a tick bite, but the truth is the cause of disease is more in-depth than that.

I believe the real cause of chronic Lyme disease is related to these 4 things:

  1. Weakened immunity
  2. Inhibited cellular function and protection
  3. Systemic bacterial infection
  4. Environmental factors including exposure to mold and parasites

If you are going to heal from Lyme all of these issues must be addressed.
Let’s start by talking about how to naturally boost immunity.

Immune Function Key for Killing Lyme

302584_xlargeAccording to medical experts, there are hundreds of thousands of people who have Lyme disease and don’t even know it.

Let me ask you this question, how is it possible that one person can have Lyme and have no symptoms, and yet others can have chronic symptoms that can be crippling at times?

Everyone is hosting viruses, bad bacteria, funguses, and cancer cells in their body.  What’s important is how strong your immunity is at keeping these invaders at bay.

It’s the exact same scenario with Lyme disease.  If you can naturally boost your immune system, your body can overcome lyme and balance out your immune and inflammatory responses.

The top foods and supplements to naturally boost immunity include

Immune Boosting Mushrooms including cordycep, reishi and maitake mushrooms have been proven to activate your immune response.  These mushrooms boost an intracellular antioxidant called superoxide dismutase (SOD) that protects your cells.  Also, they increase function of natural killer cells that can kill off bad bacteria.

Vitamin D3 naturally boosts immunity and it’s vital to supplement with around 5,000IU daily especially if you live in the northern region of the world and don’t get much direct sunlight exposure.

Bone Broth contains proline and glycine and can help repair a leaky gut and enhance immune function so this can be a health transforming food.

Improve Cellular Function

The next step in treating lyme is to improve cellular function and protection.  The lyme bacteria along with viruses and parasites can attack your cells and weaken your defenses.  In order to restore cellular function consider adding these nutrients and foods into your regime:

CoQ10 can protected your brain and nervous system from degradation and improve cellular function.  Heart biopsies done on lyme patients showed they are deficient in this essential nutrients.  Most physicians recommend taking 200mg 2x daily.

B-Complex vitamins support cellular function and help fight infections and improve neurological health.  Vitamin B-6 is especially important for lyme patients.

Omega-3 fatty acids are highly anti-inflammatory and support cellular and neurological function.  Consume wild caught fish as often as possible and supplement with 1,000mg of fish oil a day that contains astaxanthin.

Also, magnesium can support cellular function and turmeric can protect your cells and reduce inflammation which can be helpful in treating lyme disease.

Systemic Bacterial Infection

The most common treatment for lyme disease today is prescription antibiotic use.  The problem here is that it’s simply treating a small part of lyme and not the entire condition.  Also, antibiotics use can weaken the immune system over time making the lyme bacteria spread and worsen.

To truly kill off the bad bacteria we must overcrowd it with good bacteria and here is how I recommend you consider doing that.

Probiotic rich foods like kefir, amasai, and raw goat’s milk yogurt are your highest sources of probiotics.  If are you going to get rid of lyme for good you need to do more than just kill the bad bacteria you must also cause your good bacteria to grow and flourish so the bad has nowhere to grow.

In addition to consuming probiotic rich foods, I recommend supplementing with probiotics with at least 8 strains and 50 billion units daily.  I believe this is the most important factor in destroying lyme.

Also, fermented vegetables like sauerkraut, kimchi, and kvass can be beneficial and should be added to your diet.

Emotional Stress has been proven time and time again to weaken immune function, imbalance hormones and cause infections to spread.  If you live in a state of “high stress” you must address this issue if you are truly going to heal.

In order to do this I recommend first you schedule times of rest into your week and fun times with family, friends, and alone time.

Second, I suggest you practice forgiveness, address past emotional trauma, and ask God for healing and guidance.  Many people with lyme and autoimmune conditions have deep seeded issues that interfere with healing.  A good friend of mine Dr. Alex Loyd has a book called The Healing Code you may consider reading.

Third, supplementing with adaptogenic herbs such as ashwagandha can naturally reduce stress on the body and balance cortisol levels.

Other Underlying Issues

In addition to having lyme disease sometimes other factors can keep you from healing completely.  According to lyme disease expert Dr. Dietrich Klinghardt two other common issues with lyme patients are mold exposure and parasites.

To naturally treat using activated carbon (activated charcoal) has been proven effective as well as using bentonite clay can also be beneficial.  Make sure to take these two supplements on an empty stomach because they can also bind to minerals.

In treatment of parasites consuming a diet low in sugar and high in healthy fats and probiotics is important along with taking herbs that can kill parasites including wormwood, black walnut, oregano, garlic, and grapefruit seed extract.

The Lyme Diet and Supplement Customization

Now I want to be clear, someone struggling with lyme disease may have all of these 4 issues or only one of the above.  I recommend CoQ10 for many with lyme disease, but remember NOT ALL people with lyme will have this deficiency.  What I recommend is to first change your diet to what I suggest below, sleep 9 hours a night, reduce stress, address emotional issues, then try different supplements and listen to your body to notice what works.

As basic dietary advice, I recommend removing grains, fruit, and sugar from your diet and consuming mostly vegetables, nuts, seeds, coconut, bone broth, organic meat, and raw cultured dairy.  If you want to more diet specifics, check out my article here on Healing Your Gut.

Naturally overcoming lyme disease can take time and remember to not just treat lyme but instead focus on getting your body into a healing state.

References

Ercolini AM, Miller SD (January 2009). “The role of infections in autoimmune disease”. Clin. Exp. Immunol. 155 (1): 1–15

Singh SK, Girschick HJ (July 2004). “Lyme borreliosis: from infection to autoimmunity”. Clin. Microbiol. Infect. 10 (7): 598–614.

Zhongguo Z, Yao Zhi. An experimental study on anti-aging action of Cordyceps extract.  School of Pharmaceutical Sciences Peking University Beijing 2004; 29(8): 773-6.

Painter F. Coenzyme Q10 Monograph Update.  http://www.chiro.org/nutrition/ABSTRACTS/Coenzyme_Q10_Monograph_Update.shtml (October 2013).

Chenoll E, Casinos B, Bataller E, (2011) Novel Probiotic Bifidobacterium bifidum CECT 7366 Strain Active against the Pathogenic Bacterium Helicobacter pylori. Applied Environmental Microbiology 77(4) 1335-1343.

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The Dr. Axe Show – Ep. 8 – The science of how to get slim, lean, and sexy with Jonathan Bailor, The Bailor Group

Download this episode in iTunes

bailorthumbJonathan Bailor, author of the soon-to-be-released book: The Calorie Myth (Harper Collins 2014) is launching what he calls “an angel funded non-profit ancestral nutrition education organization called Slim is Simple.”

He also has a podcast called, appropriately: “Jonathan Bailor’s Smarter Science of Slim”.  Jonathan asked to interview me on his podcast recently and we simply had a great time on the show.  Jonathan was a wonderful host and more than generous with his accolades of my work.  I sincerely appreciated his kindness, as well as his obvious passion for making a difference in the mainstream.

Listen to the interview in iTunes: Ep. 8 Jonathan Bailor Interview

Check out his book (coming soon): The Calorie Myth

Visit his website: thebailorgroup.com

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5 Kombucha Benefits for Your Health… Incredible!

Kombucha is often touted as being an amazing healing food with all sorts of health benefits, but is kombucha really healthy?  Kombucha benefits have been praised by many but some people argue that it is simply another sugary drink with no health benefits, while others claim it is a wonder drink.

Is kombucha actually healthy?

Well, like most things in life, I think kombucha is fantastic in moderation. It’s a great replacement for soda and other sugary drinks.

Here Are The Five Main Kombucha Benefits For Your Health

  1. Kombucha has cleansing and detoxifying properties.
  2. It contains glucosamines which promote joint health.
  3. Kombucha is packed with enzymes and probiotics, which aid in digestion.
  4. It has high levels of anti-oxidants.
  5. Kombucha boosts your energy levels.

 

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The Dr. Axe Show Ep. 6 – Saving Dinner with Leanne Ely, how to cook yourself thin and save your dinner table

Download this episode in iTunes

leanneelyLeanne Ely began her menu planning service in 2001 to help families get back to the dinner table.  Within just a few years, Readers Digest declared a new industry had been born — the menu planning industry — and Leanne was dubbed the “mother” of menu planning.
The Saving Dinner and Dinner Diva brands were created from her own personal experience which flowed into her staff who also live and market the brand while upholding the company’s mission: bringing families back to the dinner table one meal at a time.  Her brand and her message resonate with people worldwide.

 

Listen to the interview in iTunes: Ep. 6 Leanne Ely Interview

Visit her website: savingdinner.com

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The Dr. Axe Show Ep. 5 – The Top 3 Exercise Mistakes You’re Making.

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  • Do you know the top 3 exercise mistakes you’re making? and how to get real results in the gym.
  • Does cracking your knuckles cause arthritis?
  • Is PSA testing completely worthless?
  • Do you want to learn how to get rid of your headaches?

 

Listen to this episode in iTunes: Ep. 5 – The Top 3 Exercise Mistakes You’re Making

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The Dr. Axe Show – Ep. 4 – Body Ecology with Donna Gates and how to heal your digestive tract.

Download this episode in iTunes

donnagatesDonna Gates, M.Ed., ABAAHP, is the international best-selling author of The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity.

In this interview Donna shares some profound advice for healing your gut and digestive tract, in a simple way. We also get into a few anti-aging tips, benefits of bone broth and much more.

 

Listen to the interview in iTunes: Ep. 4 Donna Gates Interview

Check out her book on Amazon: The Body Ecology Diet

Visit her website: bodyecology.com

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Rhodiola Benefits: Burning Fat for Energy and Beating Depression

Herbal Tea and Flowers Rhodiola roseaRhodiola Rosea also known as “golden root” is an adaptogen herb with tremendous fat burning, energy enhancing and brain boosting power.

Adaptogens are a group of plants that can help your body adapt to physical, chemical, and environmental stress and rhodiola is one of the most effective in this family.

This unique herb grows at high altitudes in the arctic areas of Asia and Eastern Europe.

Historically the Vikings used rhodiola to enhance physical strength and the Sherpa people used it to climb at high altitudes including Mt. Everest.

The Russians have used this herb extensively over the past 70 years mostly for improving work performance, insomnia, fatigue, depression, and increasing athletic endurance.

Rhodiola has been proven to have four major health benefits including:

  1. Burning Belly Fat
  2. Increased Energy and Athletic Performance
  3. Lowering Cortisol
  4. Fighting Depression and Improving Brain Function

Let me start off by going over how rhodiola can help you burn fat for energy.

1. Burn More Belly Fat with Rhodiola

One of the many incredible characteristics of rhodiola is that it helps your body burn stored fat as fuel.  Rhodiola contains an active compound called rosavin that has been proven to trigger a fat burning response in your body.

Rosavin works by stimulating an enzyme called hormone-sensitive lipase which has the ability to breakdown fat that is stored in adipose tissue (belly area).  Also, human clinical studies found that if you combine taking rhodiola extract with doing moderate exercise the breakdown of belly fat increases even more.

A controlled placebo study done on 130 overweight patients at Georgian State Hospital showed that taking rhodiola rosea extract daily led to a mean weight loss of 19 pounds (11% reduction in body fat), compared to only 8 pounds of loss by the placebo group eating the exact same low calorie diet.1

We all know that exercise especially interval exercise like burst training can increase fat loss, but if you want an edge taking rhodiola along with exercise can accelerate your weight loss efforts.

2. Increase Your Energy and Athletic Performance

Rhodiola can increase your stamina and endurance by increasing your red blood cell count.  Red blood cells (RBC) carry oxygen to muscles, and having a higher count can dramatically improve an athlete’s performance and delay fatigue.  Rhodiola works by boosting EPO also known as erythropoetin which stimulates RBC production.

According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism in 2004 rhodiola has anti-inflammatory benefits to cause rapid recovery of muscles and improved endurance.2

Another study performed on rats found that supplementing with rhodiola could increase endurance by allowing the animals to swim 25% longer.  The improvements happened because rhodiola was found to increase synthesis of ATP which is essential for cellular energy.3

But you don’t have to be an athlete to experience the benefits of rhodiola.  Whether you’re a stay at home mom, business executive, or student rhodiola has been shown to increase workplace performance and the decrease the effects that a lack of sleep and rest can have on your body.4

According to author and naturopathic physician Tori Hudson, he prescribes rhodiola to his patients for several reasons including: adrenal fatigue, chronic fatigue, reducing recovery time from workouts and enhancing athletic performance.

So if you are looking for a natural way to boost energy and increase athletic performance rhodiola may be for you.

3. Lower Cortisol

Rhodiola can calm your body when your system goes into a “fight or flight” mode from everyday stressors.  When the hormone cortisol stays high for a long period of time from emotional or physical stress it can cause your body to experience:

  • lowered blood glucose response
  • abdominal weight gain
  • thyroid issues
  • hormone imbalance
  • decreased memory
  • weakened immunity

By keeping cortisol levels balanced you are improving your health in multiple ways especially when it comes to anti-aging.  When cortisol levels are high for long periods it will cause you to age faster and can leave you exhausted.  One of the main reasons people turn to adaptogenic herbs like rhodiola is to help balance cortisol levels to slow the aging process and look and feel their best.5

4. Beat Depression and Improve Brain Function

Another amazing benefit of supplementing with rhodiola is it’s been shown to improve the health of your brain and fight depression.

Rhodiola increases the sensitivity of your neurons (cells of your brain and nervous system) including two neurotransmitters serotonin and dopamine.  These two neurotransmitters are known for increasing focus, memory, pleasure, and improving mood.
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Many doctors of functional medicine prescribe rhodiola as an effective alternative to anti-depressant medications.  This works because rhodiola increases dopamine sensitivity which has been shown to improve mood and also help fight food cravings and addictions.

In a clinical trail with 150 individuals suffering from depression, participants were given rhodiola rosea for one month.  At the end of the trail two-thirds of the group had full remission of depression symptoms and daytime weakness had also greatly improved.6

Also, some physicians have started recommending rhodiola for ADD and ADHD because of it’s ability to improve focus.

Rhodiola Supplementation

Rhodiola is gaining a reputation as one of the most powerful herbs to support anti-aging, fat burning, increased energy, focus and improved mood.

The recommended supplemental dose of rhodiola rosea extract with rosavin is around 250-500mg 2x daily taken 15 minutes before meals.

Sources:

  • (1) Zakir Ramazanov, Z. et al. (1999) “New secrets of effective natural stress and weight management, using Rhodiola rosea and Rhodendron caucasicum” ATN/Safe Goods Publishing, CT.
  • (2) De Bock K, Eijnde BO, Ramaekers M, Hespel P. Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):298-307.
  • (3) Abidov M, Crendal F, Grachev S, Seifulla R, Ziegenfuss T. Effect of extracts from Rhodiola rosea and Rhodiola crenulata (Crassulaceae) roots on ATP content in mitochondria of skeletal muscles. Bull Exp Biol Med. 2003 Dec;136(6):585-7.
  • (4) Provalova NV, Skurikhin EG, Pershina OV. Mechanisms underling the effects of adaptogens on erithropoiesis during paradoxical sleep deprivation. Bulletin Experimental Biology Medicine 2002 May; 133(5) :428-32.
  • (5) Lishmanov IuB, Trifonova ZhV, Tsibin AN, Maslova LV, Dement’eva LA. Plasma beta-endorphin and stress hormones in stress and adaptation. Biull Eksp Biol Med. 1987 Apr;103(4):422-4.
  • (6) Brown R, Gerbarg P, Ramazanov Z.  Rhodiola rosea: a phytomedicinal overview.  HerbalGram.  American Botanical Council. 2002; 56:40-52.
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Announcing The New Dr. Axe Show Podcast and Giveaway

 draxe-show-podcast

Check Out The First Six Episodes

 LIVE EPISODES: To get started, we released six episodes packed with content and featuring some amazing guests. Check them out:

drjoshaxepodcast

Episode 1: Does Splenda really cause diabetes? Why 90% of cancer research is false! And how to balance your hormones naturally.

This first episode kicks off the brand new Dr. Axe Show Podcast with some excitement!

dave-asprey

Episode 2: Bulletproof Coffee with Dave Asprey and how to sleep less but have more energy.

Dave is is the host of the popular podcast Bulletproof Executive. He shares his special coffee recipe hack that’s not only healthy, but also has 10x more punch than caffeine.

daiane-sanfilippo

Episode 3: Paleo secrets for reversing autoimmune disease with Diane SanFilippo and delicious paleo recipes.

Diane is the author of Practical Paleo, a New York Times Bestseller, a top 100 Amazon Bestseller, and the #1 Bestseller in the Paleo category on Amazon. Don’t miss this episode!

donnagates

Episode 4: In this interview Donna shares some profound advice for healing your gut and digestive tract, in a simple way. We also get into a few anti-aging tips, benefits of bone broth and much more.

drjoshaxepodcast

Episode 5: The Top 3 Exercise Mistakes You’re Making In The Gym. These mistakes may be killing your weight loss efforts. Also, is PSA testing completely worthless, and does cracking your knuckles cause arthritis?

leanneely

Episode 6: Leanne Ely began her menu planning service in 2001 to help families get back to the dinner table. Within just a few years, Readers Digest declared a new industry had been born — the menu planning industry — and Leanne was dubbed the “mother” of menu planning.

 

Enter to Win One of Four Prizes

The Real Food Diet Cookbook, Burstfit, Practical Paleo, or a $50 Gift Card to draxe.com

 

prizes

CONTEST DETAILS:

To enter, all you have to do is subscribe to our podcast on iTunes, leave us an honest review after listening to an episode or two and then email podcast@draxe.com letting us know you completed both.

We’ll verify those actions were taken and 4 lucky winners will be chosen on Tuesday November 5. We will announce the winners on this page. There will be one winner per item.

Good luck!!

 

Subscribing to and Commenting on Podcasts in iTunes

Enter to win one of the 4 prizes (worth $25 and up) in Nine Steps

1. Open iTunes on your computer – if you don’t have iTunes you can download it here

2. Once iTunes is open, click the button in the upper right corner (just below the search bar) that says “iTunes Store”. Make sure you sign in using your Apple ID and password. The “Sign In” button is in the upper left corner.
(If you don’t have an Apple ID, you’ll see the option to create one after clicking “Sign In”.)

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3.  Next, click the search bar in the upper right corner and type in “Dr Axe” – then press enter.

dr josh axe podcast subscribe

4.  Click the large Dr. Josh Axe logo in the middle of the page under the heading “Podcasts”.

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5.  Click the “Subscribe” button on the left. A box will display asking if you really want to subscribe.  To confirm, click “subscribe” again. Congratulations you just subscribed to our show!

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6.  To leave a review, click “Ratings and Reviews” in the middle of the show’s page. It’s in between “Details” and “Related”.

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7.  Click the “Write a Review” button halfway down the page under Customer Reviews.

8.  Enter a title for your review, select the number of stars for your rating then write your review.

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9.  FINALLY – email podcast@draxe.com with the subject “Podcast Contest” and let us know you subscribed and left a review in iTunes.

Download the First Three Episodes

 

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How To Do Burst Training On A Treadmill (3x More Effective)

The fastest way to burn fat, in the shortest amount of time.

Have you ever spent hours in the gym, pounding away at the treadmill? Are you convinced that the built-in “calories-burned” counter is an accurate indicator of a good workout?

Well… the calorie counter is far from accurate in terms of a good workout. In fact–spending hours pounding away on a treadmill is not the best way to burn fat or get in shape. This is the number one mistake I see most people making in the gym today.

The key is to do short bursts or intervals. Here’s how: crank up the speed on the treadmill and hop on for 10 second bursts, then rest for 20 seconds. The speed should require 90-100% of your effort.

For a low-impact modification, use a lower speed and change the incline to the steepest level and continue with 10 second bursts and 20 second rests (or in this case, a 10 second “climb”).

Repeat for 10-20 minutes.

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Ashwagandha Benefits Thyroid and Adrenals

girlashwagandaIf you are looking to restore your energy, look younger, and reverse disease then ashwagandha may be the herb you’re looking for. As you’re about to see ashwagandha benefits are impressive.

Ashwagandha, is an adaptogenic herb popular in Ayurvedic medicine that has shown incredible results for lowering cortisol and balancing thyroid hormones.  In India, ashwagandha is known as the “strength of the stallion” since it has traditionally been used to strengthen the immune system after illness.

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4 Secrets to Cure Acne Forever

What Causes Acne? Clogged pores can lead to bacteria and yeast overgrowth on the skin causing acne. Inflammation, hormone fluctuations, and increased cortisol can also exacerbate acne.

Top Foods to Include

  1. Probiotic rich foods like kefir and cultured vegetables
  2. Zinc rich foods like pumpkin seeds and flaxseeds
  3. Vitamin A rich foods like spinach and carrots

Top Foods to Avoid

  1. Sugar and carbohydrate rich foods
  2. Gluten and wheat containing foods
  3. Fried food and hydrogenated oils

Top 5 Acne Natural Remedies

1. Probiotics. (10,000IU to 50,000IU daily). Typically 2-3 capsules 2x daily. Probiotics boost immunity and kill off yeast and bad bacteria.

2. Zinc (25-30mg twice daily). Zinc promotes immune function and reduces buildup of DHT to improve skin healing.

3. Omega-3 Fatty Acids (1000mg of fish oil / cod liver oil daily or 3000mg of flax or chia seed oil). Helps reduce inflammation and support hormone balance.

4. Tea Tree Oil. Apply tea tree oil to blemishes morning and night. Tea tree oil has anti-microbial and anti-fungal properties.

5. Vitex. (160mg of Vitex/chasteberry) to balance hormones that can reduce acne formation. Also, you may consider GLA found in evening primrose and borage oil for hormone balance.

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Ancient Superseed Chia Increases Energy and Metabolism

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Most wellness doctors agree that Chia is one of nature’s true superfoods.  It delivers maximum nutrients with minimum calories and promotes digestion, energy and detoxification of the body. Originally grown in Mexico, the seeds were highly valued for their medicinal properties and nutritional value. In fact, they we

re even used as currency!

Aztec warriors ate chia seeds to give them high energy and endurance.  They said just 1 spoonful of chia could sustain them for 24 hours.  Chia means “strength” in the Mayan language, and they were known as “runners food” because runners and warriors would use them as fuel while running long distances or during battle.

A recent study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would, but without all the sugar.

In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half chia drink.  Their runners time were matched and the half-chia group consumed far less sugar.

There are several reasons why Chia can improve your fat burning potential and increase endurance.  The nutritional profile of chia ranks it high in foods rich in fiber, omega-3 fats, protein, vitamins and minerals.

Chia contains essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, 20% protein, Vitamins A, B, E, and D, and minerals including calcium, phosphorus, potassium, sulphur, iron, iodine, copper, zinc, magnesium, manganese, niacin, thiamine, and anti-oxidants.

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Fiber for Fat Loss and Improved Digestion

Chia is super-high in fiber, providing nearly 11 grams per ounce. One serving can provide the recommended fiber intake for the day, according to the American Dietetic Association Fiber is essential for your body’s ability to balance insulin levels.  According to the National Institute of Health, seeds like flax and chia can be a natural blood sugar balancer due to it’s high fiber content and healthy fats.

One of the characteristics that make chia so unique is that it can absorb up to 10X its own weight in water.  Because of this, chia seeds can prolong hydration and improve nutrient absorption of electrolytes.  This also slows digestion and keeps you feeling fuller longer reducing sugar cravings.

When consumed, chia seeds create a gelatin-like substance in the stomach.  This gel-forming action is due to the soluble fiber in chia seeds and it can work as a prebiotic supporting the growth of probiotics in the gut.

More Omega’s than Salmon

Chia seeds are high in linoleic, a fatty acid which helps the body absorb fat-soluble vitamins A, D, E and K.  For such a tiny seed, chia is quite high in healthy fats boasting more Omega-3 fatty acids than salmon.

Typically nuts and seeds with a high fat content have a short shelf life before they turn rancid, but chia seeds are so rich in antioxidants they can be kept in storage for up to four years without deterioration.

Packed with Protein and Nutrients

Chia seeds also rank among the top plant based sources of protein.  This is another reason this super seed is great to consume for those trying to put on lean m

uscle, burn fat, and balance blood sugar levels.

Chia seeds pack a powerful antioxidant punch to help replace some of those lost nutrients. They’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin.

According to a study by Natural Standard Research Collaboration, chia seeds have shown possible effectiveness for allergies, angina, athletic performance enhancement, cancer, coronary heart disease (CHD), heart attack, hormonal/endocrine disorders, hyperlipidemia, hypertension, stroke, and vasodilatation. Some evidence also suggests possible anticoagulant, antioxidant, and antiviral effects.

Flaxseed is a similar superfood, rich in omega-3 and antioxidants.  A study done at Duke University suggests that flaxseeds may stunt tumor growth.  Flax is also high in fiber and low in carbs, making it great for dieters who want to feel full for longer. High in B vitamins, magne

sium and manganese, these tiny seeds counter inflammation, a key contributor to arthritis, joint pain and chronic disease.

Incorporating Chia in Your Diet

Chia is quite versatile. The seeds can be eaten raw, soaked in water to form a gel or sprouted like alfalfa sprouts. When eaten raw they have a nutlike flavor and are a great addition to your morning superfood shake, or tossed on a salad. Because of their ability to absorb liquid they are a great way to thicken up soups or a smoothie.

Chia is high in fiber so start out with a small amount and be sure to drink plenty of water.  Look for sprouted chia, when this superseed is sprouted it  unlocks even more of the nutrients and improves it’s digestibility.  The recommended daily serving is 1 – 3 tablespoons of dry seeds, start out slow and give your body time to adjust to the increased fiber intake.

Now go enjoy the benefits of chia and other superseeds!

Sources
Illian, T.G., Casey, J.C., and Bishop, P.A. (2011). Omega 3 chia seed loading as a means of carbohydrate loading. Journal of Strength and Conditioning Research, 25, 1, 61–65

Vuksan V, Whitham D, Sievenpiper JL, Jenkins AL, Rogavik AL, Bazinet RP, Vidgen E, Hanna A. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care 2007 November 30(11) 2804-10

Nutritional Science Research Institute. Chia (Salvia hispanica L) Research. http://www.nsrinews.com/nsriChia_research.html, Retrieved September 4 2013.
Ulbricht C, Chao W, Nummy K, Rusie E, Tanguay-Colucci S, Iannuzzi CM, Plammoottil JB, Varghese M, Weissner W. Chia (Salvia hispanica): a systematic review by the natural standard research collaboration.  Reviews of recent clinical trials. 2009 4(3): 168-74

Division of Cancer Prevention and Population of Sciences, The University of Texas M.D. Anderson Cancer Center. Flaxseed supplementation (not dietary fat restriction) reduces prostate cancer proliferation rates in men presurgery. Cancer Epidemiology Prevention. 2008 17(12): 3577-87

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product.