What is Anabolic Fasting and Can It Turn Your Body Into a Fat-Burning Machine?

The anabolic diet was first developed by Mauro DiPasquale, a former world champion powerlifter and assistant professor at the University of Toronto. It later became popularized in the fitness industry as it promised to turn your body into a fat-burning machine. The name “anabolic diet” comes from DiPasquale’s belief that a certain method of carbohydrate cycling can mimic the effects that anabolic steroids have on the body. Anabolic fasting came along when CrossFit trainer Cory Gregory combined DiPasquale’s anabolic diet with principles of intermittent fasting to create a new protocol meant to build lean muscle while burning fat. Read on to see what this diet entails and how it holds up from a physiological and safety standpoint. What is Anabolic Fasting? In the body, anabolism refers to growth and building, whereas catabolism refers to the process of breaking food down and using it as energy by the body. Based on these terms, the proposed goal of anabolic fasting is to build up muscle through a reduced consumption of carbohydrates. The concept of fasting for muscle growth may seem counterintuitive, but it involves providing the right amount of nutrients to support anabolism while at the same time minimizing the body’s fat stores. In its essence, anabolic fasting is an eating protocol that cycles between fat-burning and muscle-building stages through two main processes: Carb-cycling: Carb-cycling involves restricting carbs on some days, and consuming a large number of carbs to replenish glycogen stores on other days. Here’s a general idea of what that may look like: 5:2 cycle: For five days straight, the goal is to consume just about no carbs (as little as 25 grams or less.) During this low-carb phase, the goal is to eat a ketogenic diet, with most daily calories coming from healthy fat (65%) and protein (35%). For the following two days, flip things around: most of your daily calories should come from carb sources. High-carb days call for 60% of calories from carbs, and only 15% from protein and 25% from healthy fats. Usually, people will choose to have their low-carb days Monday through Friday and then go high-carb on the weekend. It’s important to point out that before starting on a 5:2 cycle, the protocol is to spend 12 days consuming no carbs in your diet in order to get your body properly adjusted to using fat, not carbs, as its primary energy source. After that, there are two high-carb days to replenish your glycogen stores and then you jump into the 5:2 weekly cycle. Fasting: On top of cycling between high-carb and low-carb days, this diet also involves a fasting protocol. That means you have a relatively small window each day, where you consume all your calories, and then the rest of the day you only drink water. With the intermittent fasting aspect of the diet, most follow a 16:8 pattern where they consume all their daily calories within an 8-hour window. What You Eat / What You Don’t Eat Aside from carb restriction on certain days, there aren’t any foods you are not allowed to eat. In general, anabolic fasting calls for healthy sources of protein, such as lean meats, fish and eggs, and healthy sources of fat, such as olive oil, dairy, nuts and avocado. For the high-carb portion of the protocol, you should eat minimally processed, whole food sources such as vegetables, fruits, brown rice, whole grain pasta and oatmeal. Pros and Cons Carb restriction coupled with intermittent calorie reductions has been shown to improve insulin sensitivity and reduce body fat. Still, there are few scientific studies that evaluate the efficacy of carb-cycling on muscle growth and anabolism. There aren’t any studies that prove this method can burn fat while bulking you up; the evidence is mostly anecdotal from bodybuilders who follow Cory Gregory’s diet plans. With any diet that calls for restricting an entire macronutrient group, there are risks of nutrient deficiencies. During the carb-restriction period, intake of valuable micronutrients such as thiamine, folate, iron, iodine and magnesium may be reduced, which can lead to serious deficiencies and poor health outcomes over time. Intermittent fasting also requires you to eat fewer calories and less frequently than you normally would. If your goal is to build muscle, you may have trouble getting enough calories and protein to power you through a workout and adequately cover your energy needs. The Bottom Line: Anabolic Fasting Anabolic fasting combines two fairly difficult-to-follow eating patterns: carb-restriction and intermittent fasting. Whether you’re a bodybuilder, powerlifter, competitive athlete, casual gym-goer or anything in between, it is important to assess whether or not you can follow these protocols without compromising your health or wellness goals. For example, for someone who needs fuel before a workout, the IF portion of anabolic fasting may result in some morning workouts while fasting that cause negative side effects (dizziness, fatigue, weakness and headaches.) The carb-restriction period may also come with symptoms similar to those that some people experience while starting the ketogenic diet, such as brain fog, nausea, headaches, fatigue and irritability. All-in-all, the best diet for muscle gain is one that promotes muscle repair and replenishes the glycogen stores lost during intense exercise. You can do this by eating consistently and incorporating all macronutrients—proteins, fats and carbohydrates—into your diet. If you plan on giving anabolic fasting a try, make sure to focus on minimizing bad carbs such as pasta and cereals and focusing on whole grains, veggies, fruit and legumes to meet your body’s carbohydrate needs during the carb-loading period. (Image: Shutterstock)

What Is Methylation and Why Does It Matter For Your Health?

If the word ‘methylation’ brings you back to high school chemistry class, don’t panic. Below, a registered dietitian breaks down the basics of methylation—no gen chem required! What is Methylation? To understand methylation, we first need to define methyl. A methyl group simply refers to a single carbon (C) that’s attached to three hydrogen (H) atoms to make CH3. The ‘methylation’ process involves the transfer of a methyl group from one compound to another. What’s So Important About Methylation? Methylation reactions are needed for some pretty important processes in the body, including turning genes “on” and “off,” a process that can affect our risk of chronic diseases such as cancer. Adequate methylation is also required for transforming harmful compounds—like pro-inflammatory homocysteine—into harmless compounds, like the amino acid methionine. Methylation is also essential for the production of key antioxidants such as glutathione and coenzyme Q10 (CoQ10). Another reason why methylation matters: It’s a key component of detoxification pathways that occur in the liver. In particular, methylation reactions help detoxify heavy metals and inactivate excess estrogen in women. RELATED: Estrogen Dominance: What It Is and Why You Can and Should Treat It Problems With Methylation Most methylation reactions rely on a methyl donor called S-adenosylmethionine (SAMe). SAMe is produced with the help of B vitamins, like the active forms of folate, called 5-methyltetrahydrofolate (5-MTHF), and B12, called methylcobalamin. The catch? Many of us possess genetic variants, or single nucleotide polymorphisms (SNPs), that affect the enzymes needed to activate these nutrients. In fact, the CDC says that the number of people in the U.S. who have SNPs in the enzyme MTHFR (which turns folate into active 5-MTHF) is actually greater than the number of people who don’t have these variants. Since a MTHFR SNP can lower the amount of active folate in the body (and active folate is needed for proper methylation), the genetic variant may down-regulate critical reactions in the body. The result is a potentially higher risk of various conditions, including: Cardiovascular disease, including high blood pressure, stroke and increased clotting Megaloblastic anemia Fatigue Neural tube defects in offspring Depression Anxiety Fertility struggles RELATED: 7 Foods to Eat to Fight Anxiety & Depression FYI: Having an SNP doesn’t guarantee any of the conditions listed above. In fact, some people have normal enzyme function (i.e. adequate methylation) despite possessing the polymorphism. According to Genova Diagnostics, a laboratory that conducts its own extensive methylation panel test, other disruptions to the methylation cycle (beyond a genetic enzymatic predisposition) include: key amino acid deficiencies, a lack of vitamin and mineral cofactors, and a wide array of oxidative stressors. You can learn more about Genova’s methylation panel, which measures multiple biomarkers, here. How Do I Know if My Methylation is Off? The best way to determine whether you have a genetic variant that’s messing with methylation is to get a blood test. Elevated homocysteine levels, low B12 and folate levels may indicate inadequate methylation. Genetic tests can also identify MTHFR and other SNPs, such as an SHMT1 variant, which also affects methylation. If tests reveal SNPs, high levels of homocysteine, or low levels of B vitamins, work with a licensed healthcare practitioner to determine the best next steps for you. For example, if you lack the ability to convert folate into active 5-MTHF, your provider may suggest taking a methylated form of the vitamin to sidestep your body’s faulty MTHFR enzyme. But they also may not. That’s because whether people should supplement with methylated or un-methylated B vitamins is a topic of debate in the healthcare community. For example, the CDC recommends only non-methylated folate supplements for women of childbearing age (even if they possess MTHFR variants), since this is the only form of the nutrient that has been studied—and proven effective—for preventing neural tube defects in clinical trials. Many functional medicine experts, on the other hand, encourage anyone with methylation-related SNPs to supplement with methylated B vitamins, stating that the choice is both protective and harmless. The bottom line: Talk to your healthcare provider about the best form of supplementation for you and your health. A methylated supplement may be right for you. Essential Nutrients for Methylation We’re all about eating empowered, so don’t think supplements are the only part of the healthy methylation equation. Nutrients from whole foods can also promote healthy methylation pathways. Opt for foods rich in folate, like leafy greens (especially asparagus, spinach and Brussels sprouts), whole grains, beans, peanuts, eggs and sunflower seeds. Regularly including high- quality animal proteins, such as free-range eggs and organic, grass-fed beef, can help keep your B12 levels in check. Even your lifestyle choices can impact your folate levels; exercising regularly, reducing your alcohol intake and not smoking are all surprisingly helpful. Following a vegan diet? Add a B12 supplement to your regimen and go for a methylated form if your provider thinks you’d benefit from one based on your labs. Finally, other nutrients like choline, vitamin B6, and magnesium also support methylation reactions. Find our favorite, detox-friendly mineral—magnesium—in leafy greens, whole grains, black beans, cashews, pumpkin seeds and avocado. (Images: Shutterstock)

What Is Dry Fasting—And Is It Safe?

It seems like nearly everyone has either heard about intermittent fasting—or perhaps even tried it themselves. But what about the newest buzz in this eating strategy that follows the clock: dry fasting? With intermittent fasting, you eat during a set window (typically 8 hours per day), then abstain from food during the other hours.  Dry fasting takes things a step further by not allowing any liquids to be consumed during the fasting window. While intermittent fasting does have some scientifically-proven health benefits, we’ve been pretty clear about the fact that there are only certain populations who should even consider trying it. And all of those benefits only last for as long as you can stick with it, which is often difficult to do for the long haul. (Ahem, no bedtime snacks … ever? No thanks.) Dry fasting, though currently rising in popularity, may be even harder to stick with. So what is dry fasting all about? Why are people so jazzed about it and, most importantly, is it safe? Read on for all those answers and more, as we dish about the science of dry fasting. What Is Dry Fasting, Exactly? Dry fasting is a form of intermittent fasting in which no liquid is consumed during the fasting window. Dry fasting is modeled after certain religious fasts. During Ramadan, Muslims abstain from food and drink from dawn to dusk for 30 days. For Yom Kippur, Jews dry fast from sundown to one hour after sunset on the High Holy Day. Dry fasting can be partnered with any of the common intermittent fasting methods below. So think of dry fasting as a subgroup of intermittent fasting. Similar to those aforementioned religious fasts, during the abstention times, those who dry fast don’t consume any fluids during the fasting window. (Generally, non-calorie beverages such as water, coffee and tea are allowed during the fasting window on regular intermittent fasts.) Time-restricted fasting: Eat normally for 8 hours of the day, such as between 11 a.m. and 7 p.m., then abstain from all food and drink for the other 16 hours. 5:2 fasting: Eat normally for 5 days per week, then fast (by consuming 500 calories or less per day) for 2 days per week.  Alternate-day fasting: Eat normally one day, then abstain from all food and drink on the next day OR consume 500 calories or less the next day. RELATED: 5 Super Nutritious Foods You Really Should Be Eating (But Probably Aren’t)  The Reported Benefits of Dry Fasting The majority of studies about the benefits of dry fasting have focused on individuals participating in Ramadan. That means these people eat and hydrate normally for 11 months of the year, so long-term benefits of dry fasting are difficult to pin down. For religious populations, dry fasting is meant to create deeper faith, more community (since the collective group is in it together) and a heightened sense of gratitude. For the rest of the population who participates in dry fasting as part of their intermittent fasting, they’re generally seeking weight loss.  As you study up on the research about dry fasting benefits, know that most studies are fairly short-term and small in size. Weight Loss Intermittent dry fasting may lead to short-term weight loss, according to one study in the Journal of Human Nutrition and Dietetics. Take this with a grain of salt, however, as the weight loss is likely almost all water weight. Improved Immune Function and Skin Autophagy is the cellular anti-aging process that intermittent fasters are trying to take advantage of. The body uses the fasting window to clean out damaged and old cells to allow space to regenerate newer and healthier cells. This may enhance immune system defenses and potentially slow aging. (Take note that drinking enough water is one of the most essential habits for healthy, glowing skin over the lifespan.) Less Inflammation During the third week or so of a dry fast, participants in a small study published in the journal Nutrition Research began to experience less chronic inflammation. Long-term inflammation is a contributor to many common diseases in the U.S, including heart disease, diabetes, arthritis and allergies. Chances are this reduction in inflammation had much more to do with the change in eating habits rather than skipping water. RELATED: 5 Scary Things Inflammation Does to Your Body  The Risks and Side Effects of Dry Fasting As with intermittent fasting, those who dry fast often feel hungry. Dry fasters also may feel thirsty, irritable and tired, and may experience headaches, nausea, sleep troubles, dry mouth and eyes, dizziness and dark and/or infrequent urination. In addition, here are some other very real medical risks of dry fasting. Dehydration About 60% to 70%p of the human body is made up of water, and every part of that body requires water to function well. Potential complications of serious dehydration include seizures, heat exhaustion or heat stroke, brain swelling, kidney failure, shock caused by low blood volume, coma and even death. Mental Fog In a study designed to determine how dehydration impacts mood, scientists discovered that male college students in China who didn’t drink water for 36 hours experienced not only shorter attention spans, but also delayed reaction time, short-term memory loss and fatigue. Kidney Stones Kidney stones form more easily within the body when you are dehydrated. Drinking plenty of water helps prevent crystals in the kidneys from clumping together into a painful mass or stone. Urinary tract infections Water is crucial for flushing out the germs that hang out in the urinary tract. While intermittent fasting can work for some people who crave structure (with the caveat that he or she can fill all their nutrient needs within the eating window), dry fasting is a risky prospect. Instead, we recommend listening to your gut—literally.  Eat when you’re hungry, not when the clock says you can.  Fuel up with fruits, vegetables, lean protein, healthy fats and whole grains. Aim to pack each plate with a variety of colors.  Wash it all down

The Difference Between Brown and White Fat

By now we’re all well aware that there are healthy dietary fats (hello, omega-3s!) as well as no-go dietary fats (see you never, manufactured trans fats). But what if we told you the same applies to different types of fat tissues in the body? That is, there may be a specific kind of fat, called brown fat, that actually fights obesity, instead of fueling it.  Intrigued? We thought you would be. Here’s a breakdown of the science on brown versus white fat.  What is White Fat? White fat, also called white adipose tissue or WAT, makes up the majority of the fat in adults’ bodies. It’s made up of large lipid (or fat) droplets and is fairly inactive. Think of this type of fat used as storage space for the excess calories we consume.  What is Brown Fat?  Brown fat is best known for having tons of small lipid droplets, each armed with its own mitochondria. Quick 7th grade bio refresher: mitochondria are the energy-producing organelles in cells. Why does that matter? The mitochondria in brown fat cells burn calories in order to produce energy in the form of heat, per The Mayo Clinic. Put simply: in helping to keep us warm, brown fat actually burns fat. Thank you, brown fat. According to Hopkins Medicine, babies typically possess a higher amount of brown fat than adults, since little ones need extra help warding off the cold early in life and brown fat helps generate heat. The only problem? The amount of brown fat in the body diminishes post-infanthood, so adults aren’t as privy to its calorie-burning benefits. Womp womp.  What Does Science Say About Brown Fat?  So far, the science supports the benefits of brown fat. In fact, some experts point to this type of adipose tissue as a possible means for fighting obesity, thanks to its metabolism-revving properties.  Studies have shown that exposing individuals to cool temps can activate brown adipose tissue, or BAT, and in turn kick up calorie burn, or energy expenditure.  BAT may also drive down disease risk. One January 2021 study reported that the presence of brown fat was associated with lower incidences of type 2 diabetes, high blood pressure and heart disease among adults.  Other studies have linked brown fat activation with lower levels of circulating BCAAs (AKA branched chain amino acids). That might sound like a bad thing, since BCAAs are known to provide quick energy to the muscles during tough workouts, but an excess of these amino acids has actually been connected to a higher risk of obesity, insulin resistance and type 2 diabetes, per the NIH. The bottom line? Researchers think that by removing excess BCAAs from the blood, activated brown fat could potentially contribute to weight loss and lower the risk of chronic conditions like diabetes.  Also cool: animal studies suggest that strenuous exercise can help turn white fat into “beige fat,” AKA white adipose tissue that acts like brown fat. According to a 2018 study published in the journal Metabolism, it’s not exactly clear how physical activity is involved in the “browning” of white fat. After all, brown fat responds to cold and exercise tends to generate heat. There are a few different theories about the connection, but one likely explanation is that exercise supports UCP1, a gene that helps convert white fat to brown fat.   The Catch(es) Despite promising findings on the health benefits of brown fat, there’s still work to be done. So far, most studies of brown fat have been conducted in animals (think: mice and rats). Cue the common refrain: more research in humans is needed.  What’s more, methods for increasing brown fat (or producing beige fat) aren’t exactly convenient. First, it often requires complex tests, like PET-CT scans, to measure the amount and activity of brown fat in the body. Second, stimulating brown fat requires people to chill out — literally: studies have exposed participants to temps anywhere from 12(!) to 66 degrees F to turn on the calorie-burning tissue. Brrr.  The Bottom Line  There’s no question that brown fat brings more to the table than white fat. The metabolically active adipose tissue has been linked to better blood sugar regulation, lower heart disease risk and possible weight loss.  All that said, measuring and stimulating brown fat production isn’t entirely straightforward, which means a DIY approach to boosting your own BAT stores isn’t fully understood, yet. For now, we recommend sticking with regular sweat sessions to potentially support BAT activity (another great reason to get exercise regularly!). If you really want to go the extra mile, you can try dropping your thermostat down to the mid 60s for an hour or two daily.  Just remember: there are much simpler (much less chilly) ways to achieve BAT-associated health benefits like improved insulin sensitivity and weight management. Don’t count on low temps alone to do the trick.  (photo credit: Shutterstock)

Yes, You *Can* Eat Too Much Protein

Even with many of the best things in life, too much of a good thing is not always a better thing. (Just ask your roommate, you can have too many pairs of sneakers floating around the house.)  Case in point: protein, the one macronutrient that everyone seems to be on board with. Unlike carbs that sometimes get a bad rep from keto dieters for breaking ketosis or fat that’s still clearing up its rep from the low-fat craze of the ‘80s and ‘90s, pretty much everyone is pro protein since it aids in muscle-building and can help tame your appetite.  RELATED: 40 High-Protein Snacks to Power Your Busy Day  Discover the ideal protein consumption range to aim for each day, how much is too much, plus signs you may be eating overdoing it. How Much Protein the Average Person Needs Curious about how much protein you should aim to consume to be healthy and stay strong? Oh yes, and maintain adequate fluid balance and pH levels within the body, bolster the immune system and provide long lasting energy—just a handful of protein’s important tasks? Aim for anywhere between 10 to 30 percent of your daily calories, depending on your physical activity level and wellness goals, according to the current U.S. dietary guidelines. On a 2,000 calorie per day diet, that would be about 50 to 112 grams of protein. (Unsure of what this looks like? Four ounces of chicken breast offers up about 24 grams, two medium eggs have 12 grams and a cup of black beans has 16 grams. Voila: You’re already there!) Athletes, those with certain chronic illnesses and metabolic conditions, the elderly and other special populations may require more protein than usual. At Nutritious Life, we generally recommend closer to a third of your calories come from protein. The Risks of Eating too Much Protein Since amino acids—the building blocks of protein—face some “competition” at the intestinal wall to be absorbed, research has said that we can only utilize 20 to 25 grams of protein from each meal or snack—and the rest is stored as excess calories. When your muscles are at peak protein uptake (what some call “muscle full”) they reach peak protein-use and the extra consumed gets broken down and stored as fat. A review of 32 studies about protein intake revealed that there is no real benefit to consuming higher than recommended amounts of protein. It can  be useless, or worse, harmful—since eating too many high-protein foods may lower your consumption of complex carbs and fiber that offer other beneficial vitamins and minerals. Overdoing it can also tax your kidneys, liver, colon, bones and heart. Eating too much meat, in particular red meats that are high in saturated fats and processed meats that cause inflammation, may put you at higher risk for heart disease and certain cancers. It’s also tough for your kidneys to process and may lead to higher levels of acid in the body. These acids can cause calcium loss from your skeleton putting you at risk for osteoporosis or broken bones if extra protein consumption is a chronic pattern. Kidney stones might also arise. It’s important to note, protein is a very good thing. You just need to be aware that it can be overdone. A great rule of thumb is to make sure you are choosing high quality plant or animal protein.  RELATED: 5 Scary Things Inflammation Does to Your Body   When to See a Doctor or Dietitian About Your Protein Consumption Consult with a dietitian if you’re considering embarking on a high-protein diet (and any new eating plan). He or she can help you determine your ideal personal protein intake and explain how to integrate enough fiber, carbs and fat to stay well balanced. If you’re unsure if you’re eating too much protein, keep an eye out for these signs that may indicate you’re overdoing it. See your doctor or dietitian if you notice one or more of these symptoms: You’re dehydrated often Your breath smells more than usual You’re constipated, have diarrhea or experience frequent indigestion You feel like you’re in a brain fog (carbs offer your brain and body, easy-to-use quick energy) or are often irritable You’re experiencing intense cravings for non-protein foods (photo credit: Shutterstock)

How Gut Health Impacts Blood Sugar

Created in partnership with Pendulum How we keep our digestive system in tip-top shape, and improve our overall health, is one of the hottest topics in wellness. There are countless studies and articles about the importance of taking care of our tummies and the impact it has on our overall health. Our gut influences everything from heart disease to arthritis to cancer. Now, research has found that gut health—or lack thereof—may be linked to type 2 diabetes.  The Centers for Disease Control and Prevention (CDC) found that 1 in 10 people have diabetes, with about 90 percent having type 2 diabetes. Someone who has type 2 diabetes can’t process blood sugar effectively because they’re not responding to insulin or their bodies aren’t producing enough. And this means that people living with type 2 diabetes are at greater risk for heart disease, nerve damage, kidney issues, eye damage, hearing impairment, sleep apnea, and Alzheimer’s disease.  WHAT THE HECK IS BLOOD SUGAR ANYWAY? Now, we’re about to get our science on, so stick with us here. We promise you’ll thank us.  After we eat a meal, our bodies get busy breaking down food to be used as energy or to be stored as fat. After the food is broken down we are left with glucose, the simplest form of sugar. A hormone called insulin gets released from our pancreas and starts traveling through our bloodstream looking for the glucose to bring into our cells.   Picture this: imagine all the sugar in our blood has a little padlock attached to it, and the only way to get the sugar in our cells for energy is to unlock it. Insulin is the only key we have for this padlock. People with type 2 diabetes produce little to no insulin, or over time, they become resistant to the insulin they are producing. The key no longer fits in the lock. Therefore, their cells are starving for energy and screaming “feed us, feed us!”   In an attempt to quiet them down, the pancreas keeps pumping out more and more insulin, but it’s just not fitting in the padlock. When this happens, there is no way to get the sugar out of the blood and into the cells for energy. This causes high blood sugar levels, which is the trademark symptom of diabetes.   HOW OUR GUT MICROBIOME WORKS—AND WHY IT’S IMPORTANT Now that we’ve gone over blood sugar, let’s dig into the gut microbiome. Whether you’ve heard it called microbiome or flora, the bacteria in the gut play a role in everything from weight management to cognitive functioning and immunity to digestion.  In your gut, there are billions of bacteria, viruses and fungi. Billions. You’re hosting colonies and armies of microscopic bugs which we collectively call microbes. This is what’s known as your microbiome. These microbes are essential to your immune system, heart, lungs, skin, and gut.  The foods you eat help to diversify the microbes in your GI tract. This is GOOD. You want lots of different bacteria, viruses, and fungi to have a nice rainbow of microbes that will help to keep you healthy and in fine tune. Research is looking at how diverse and rich your microbiome is as it relates to several areas: Weight Management: There is really good research out there, even twin studies that find that the more diverse and active the gut microbiome, the better, when it comes to weight management. Microbe imbalance is linked to overweight and obesity intimately.  Digestive Disorders: Science is linking digestive disorders like IBS and leaky gut to microbiome imbalance. Introduction of a higher fiber diet and more diversity in foods as well as probiotic rich foods (like kefir and sauerkraut) can help to manage symptoms and prevent flare ups.  Heart Health: There’s evidence showing that probiotics (from food and supplementation) may be beneficial to your heart by lowering total and LDL cholesterol. Blood Sugar: A rich microbiome may help regulate blood sugar and prevent spikes and crashes.  A NEW APPROACH TO MANAGE DIABETES While diet and exercise are pivotal to the management of type 2 diabetes, there is a new cutting-edge microbiome company, called Pendulum, that is dedicated to making people healthier through microbiome-targeted solutions. The company’s flagship product, Pendulum Glucose Control, is the first and only medical probiotic that is clinically shown to lower A1C and blood sugar spikes.*  Many with type 2 diabetes have lost beneficial bacterial strains that help digest dietary fiber and produce butyrate, a short-chain fatty acid which plays a key role in the body’s natural ability to signal insulin production, stabilize blood glucose and provide anti-inflammatory properties. That is how digestive health, insulin and diabetes are all connected. Pendulum has found a way to combine targeted probiotic strains of beneficial bacteria and prebiotics to restore the body’s natural ability to metabolize fiber and manage glucose levels.* New discoveries in microbiome research indicate that the lost or reduced ability to metabolize fiber and manage blood glucose can be restored by replenishing strains in the gut microbiome. Through DNA sequencing, Pendulum has identified unique, targeted strains of beneficial bacteria that help restore disrupted gut function in people with type 2 diabetes. This medical probiotic can help to metabolize fiber and produce butyrate, and as an added bonus, it can help restore the gut lining.  BOTTOM LINE Our gut is extremely important in terms of our overall health. While healthy eating and physical activity (and your doctor’s guidance) is paramount to managing type 2 diabetes, this new medical probiotic could be an additional resource for those with type 2 diabetes to help lower A1C* and manage blood sugar spikes through your gut. What’s even better is that by using the Nutritious Life code, NL33, you can get 30% off your first bottle of Pendulum Glucose Control!   *A nutrition study demonstrated a significant reduction in A1C and blood sugar spikes in people with type 2 diabetes. The study was randomized, double-blinded, placebo-controlled, and across multiple sites in the U.S. **Consult

Will Counting Macros Help Me Lose Weight?

Ask Keri: I see a lot of people posting about counting macros. What exactly does that mean and will it actually help me lose weight and get lean?   Keri Says: Tracking what you eat can be a helpful tool for weight management, but there isn’t any strong research to suggest that counting macros will offer greater weight-loss results than other calorie-counting diets.  The same pitfalls of counting calories also apply to counting macros — it’s tedious, hard to sustain, and ignores food quality. You may know, I’m not a big calorie counting fan. Unlike some popular diets today, macro counting doesn’t eliminate or demonize a single macronutrient group. Fans of this diet approach argue that it provides flexibility, as you can still enjoy your favorite foods as long as they fit into your macro and calories goals (#IIFYM).  When you’re counting macros, you’re calculating and monitoring how many grams or calories you consume from three macronutrients (aka macros) — carbohydrates, protein, and fat. Specific target numbers will depend on sex, age, physical activity and weight and fitness goals, but the premise is the same — properly portion how much protein, carbs, and fat you eat each day and you’ll achieve your desired weight.   Counting Macros Lacks Evidence With any form of calorie restriction, you’ll probably see weight-loss at least in the short-term. But, there isn’t evidence to suggest that specifically monitoring macronutrients will provide greater weight-loss benefits. A 2012 meta-analysis of randomized control trials found that both low-carb and low-fat diets produced similar weight-loss results. Similarly, a 2-year clinical trial randomly assigned participants to four different reduced-calorie diets varying in macronutrient composition; however, they did not find any clinically meaningful differences in weight loss.  What macro counting does do is ensure that you’re consuming all three macronutrients — they all play a different and vital role in your health. But you don’t need to count macros to make sure you’re getting enough. What’s easier — just look at your plate!  Fill it up with healthy veggies including lots of greens, high quality lean protein, whole grains, and healthy fats should be enough to achieve a healthy balance.  Just be mindful of those portions.  Counting Macros is Not Sustainable Counting macros may not offer additional weight-loss benefits when compared to calorie-counting, but it probably will add additional stress. While there are apps and fitness trackers that can help you monitor your macro intake, it still requires a lot of legwork on your part. Calculating, planning, and tracking your macros every day can be time-consuming and difficult to sustain over time. Plus, monitoring your intake can promote an unhealthy obsession with food and induce stress and anxiety. Healthy eating needs to be fun and enjoyable if you’re going to stick with it for the long-haul.  Counting Macros Ignores Food Quality While this dieting approach takes macronutrients into account, it still ignores essential micronutrients and overall food quality. Eating 100 grams of carbs from bagels, chips, and cookies will not provide the same health benefits as eating 100 grams of carbs from whole grains, vegetables, and fruit. Research shows that quality, not just quantity, matters when it comes to your diet’s impact on your overall health. One randomized controlled trial found that participants gained weight on an ultra-processed diet and lost weight on an unprocessed diet — even though the diets were matched for calories and macronutrients.  So what you are putting in your body matters. Not all calories are created equal. The Bottom Line There’s nothing magical about this diet approach aside from creating a calorie-deficit and ensuring you’re consuming all three vital macronutrients. And, really, what’s so magical about that? For many, calculating and monitoring macronutrient intake will just cause unnecessary stress and be difficult to maintain.  Rather than putting stress on yourself to track every bite you take, focus on eating whole, unprocessed foods and listen to your hunger and fullness queues, which will naturally produce a healthy weight and provide essential nutrients for overall health.   

The Truth About DNA-Based Diets

Ask Keri: Will eating a diet tailored to your unique genetic code lead to a slimmer, happier, healthier you?

Does Cooked Food Have More Calories Than Raw Food?

Q: I’ve heard the body absorbs more calories from cooked food versus raw. Is it true? A: I’ve been interested in this question for a long time. And it turns out it may actually be one reason that followers of the raw food diet are stereotypically skinny. Based on research done over the past few years, scientists now believe that you do, in fact, get more calories from the same amount of food when it’s cooked, as opposed to raw. The evidence? The most convincing study was published in 2011 in the Proceedings of the National Academy of Sciences. Researchers fed the exact same amount of meat and sweet potatoes—either cooked or raw—to different groups of mice for 40 days. At the end, the results clearly showed the cooked foods, both meat and veggie, delivered more energy. What might explain the difference? Scientists think the system used to measure calorie counts doesn’t account for the energy used to digest food. In other words, when you cook food, you’re breaking it down a little in advance. So, your body will have to do less work to absorb the nutrients. With raw food, the body has to work harder. It essentially burns off some of the calories it’s working to access in the process. RELATED: 6 Surprising Causes of Digestive Distress An example: The process of cooking meat gelatinizes collagen, making the protein easier to chew and digest. In addition, gut bacteria may also play a role, since microbes in the intestine extract energy from food. Since cooking breaks it down in advance, the body is able to absorb the calories before the food gets to the microbes. With raw food, some of those calories are getting eaten up by bacteria. RELATED: 3 Things You Didn’t Know About Your Microbiome The Takeaway? There’s not enough research yet to show exactly how big the difference is in terms of how many more calories you’ll absorb from cooked versus raw food. One thing is for sure: the calorie counts we’re currently using are definitely inaccurate. So I’d add this (to the long list) of reasons calorie-counting isn’t an effective weight-loss or healthy living strategy. It’s all about eating healthy, whole foods in reasonable portions (and learning how to eat according to your hunger quotient.) One more tip: If you are following a raw diet, you’ll likely need to eat more in order to stay healthy and strong…so fill that blender up to the top every time.

The Gut-Brain Connection and How it Impacts Your Health

Next time you’re feeling down, instead of blaming it on bad Tinder dates, consider the gut-brain connection. Maybe you haven’t been giving the microbes in your digestive system enough of the veggie fiber they crave (or enough cred when it comes to their impact on your mood)? That may sound crazy, but actually, scientists have discovered that the microbes in your gut are engaged in a constant conversation with your mind. And that chatter could be affecting your emotions, moods, and behavior in major ways. Gut Health 101 First, a little review. Gut health has been building up steam as a trending health topic as more research points to the importance of the microbiome, a fancy word for the trillions (yes, trillions!) of microbes that live in your gut, on your skin, and elsewhere. (Feeling itchy?)  Much of the attention has focused on how those microbes affect digestion and conditions like leaky gut, and therefore the immune system and chronic inflammation, which is linked to disease risk. RELATED: The Facts on Inflammation The Gut-Brain Connection Now, the gut-brain connection is also entering the picture in a bigger way.  Turns out your gut’s got its very own nervous system, called the Enteric Nervous System (ENS), and it’s so influential it’s often referred to as “the second brain.” The ENS’ main job is to regulate digestion, but it also sends up regular signals to the brain via the vagus nerve.  Think of the vagus nerve as a busy two-lane highway. Traffic is moving in both directions, but it’s much heavier headed north, to the brain. Who’s directing that flow of traffic? Your microbes, of course. How That Connection Affects Your Health Here’s where things get interesting. Since your microbes are sending so many signals to your brain, if your gut health is out of whack, they may send up some wacky signals that influence your moods in negative ways. RELATED: 4 Easy Ways to Improve Your Digestive Health Studies have shown changing the makeup of gut microbiota actually changed how mice behaved, affecting anxiety and cognition, for instance. Mice raised without beneficial microbes also have been shown to be less capable of managing stress. Another example: 90 percent of the neurotransmitter serotonin is made in the gut, and research has shown microbes play a critical role in its production. So, if yours are not doing their job well, your body could end up with inadequate serotonin. That’s a problem since it regulates sleep, appetite, mood, and more. How can you harness this info for better brain health? Probiotics could eliminate some of the barriers associated with traditional antidepressant medications and provide a new avenue for alleviating depressive symptoms. Further research is needed to understand the underlying mechanisms of probiotic effects and establish standardized protocols for their use in clinical practice. Maintaining a healthy gut through a diet rich in fibrous vegetables and incorporating fermented foods can promote a balanced mood and reduce anxiety. Eating as many fibrous veggies as possible is key (microbes feast on the prebiotic fiber); fermented foods are great for your gut, and taking a high-quality probiotic is a good strategy either way since it can also benefit your digestive and immune systems.

Inflammation Explained: What It Is and How It Affects Your Health

What the heck does the health buzzword actually mean? We dig into the science, and, more importantly, help you understand how to minimize inflammation—via diet and lifestyle changes—to prevent disease.