Glutathione: Your Body’s Master Antioxidant Ally

This article is in partnership with Setria Glutathione. What Exactly Is Glutathione? Glutathione (say it with me: gloo-ta-thigh-own) is a powerful antioxidant made in your body from three amino acids—glutamate, cysteine, and glycine. Think of it as your body’s natural detox squad, patrolling every single cell and cleaning up cellular messes before they become major issues. Unlike some nutrients that you only get from food, your body is built to produce glutathione. But here’s the kicker. Production naturally drops as we age and can be depleted by stress, poor nutrition, environmental toxins, and even intense exercise. By your 60s or 70s, you could be making half of what you did in your 20s. Ouch. So, Why Is It Called the “Master” Antioxidant? Glutathione doesn’t just neutralize harmful free radicals like other antioxidants do—it goes a step further. It recharges other antioxidants like vitamin C, vitamin E, and alpha-lipoic acid, essentially putting them back in the game after they’ve fought off oxidative stress. It’s the team captain, the coach, and the All-Star player all in one. Where Free Radicals Come From (and Why You Should Care) Free radicals are unstable molecules that can damage your cells, accelerate aging, and increase your risk of chronic disease. Your body produces them naturally—when digesting food, exercising, or fighting infections—but they also come from external sources like UV rays, pollution, cigarette smoke, and chemical-laden skincare products. Antioxidants help neutralize these free radicals. But glutathione? It’s like the antioxidant that keeps all the other antioxidants strong. Major Benefits of Glutathione How to Boost Glutathione Naturally Your body is smart, but it needs the right support. Here’s how to help it keep glutathione levels up: The Bottom Line Glutathione might not get the spotlight like vitamin C or collagen, but behind the scenes, it’s doing the heavy lifting for your immune system, detox pathways, and cellular health. Keeping levels high is one of the smartest wellness moves you can make—especially as you age.

3 Healthy Things to Do After a Big Meal

Did you know there’s a scientific term for your post-Thanksgiving food coma? Yep, it’s called postprandial somnolence, and according to The National Sleep Foundation, carbohydrates make tryptophan, a sleep-promoting amino acid found in turkey, more available to the brain. And you know what you eat a lot of on Thanksgiving? You guessed it!  Carbs … and turkey. You might also be dealing with some bloating, a result of eating too much sodium, overeating, and eating too fast. Foods that take longer to digest like broccoli, cabbage, cauliflower, and Brussels sprouts can also cause unwanted bloat. That doesn’t mean you shouldn’t enjoy Thanksgiving—quite the opposite. While you should tune into the reasons you may be tempted to overeat, you can still have an awesome time eating your favorite seasonal foods with your family. After all, this special day only comes once a year! If you do overindulge, don’t judge or get down on yourself. Simply use these tips to feel better in the aftermath, so you can return back to your (more energized) baseline ASAP. Drink Water You might think that water retention means you have an excess of water in your body. But it’s usually the opposite. Your body holds onto the water it has when you start to get dehydrated. So make sure you drink about eight glasses a day, especially after a big meal. Bonus: It can also help relieve the post-Thanksgiving headache from too much wine (and politics). Move Your Body Simply taking a light walk after a large meal can reduce the symptoms of bloating, per Brigham and Women’s Hospital. Getting outside and playing a fun game of flag football or hitting your local gym can really help ease your bloat and give you an added energy boost, thanks to endorphins. Don’t feel like heading to the gym when the fam is in town? Here are 9 Ways to Work Out at Home. Eat the Right Foods Leftovers are great, but only if you want to feel as lethargic as you did yesterday. Hard pass. Swap the heavy carbs for foods that reduce bloating: Celery, cucumber, spinach, and bananas are some de-bloating all-stars. Ginger is also great for easing bloating and stomach pain. Throw ‘em all in a smoothie before you hit up those Black Friday sales. (Images: Shutterstock)

Decluttering and the Mental and Physical Benefits of Creating a More Organized Life

As a professional organizer, I see how much an uncluttered environment—home, office, bedroom, you name it—impacts my clients’ wellbeing. When they create a clean space, their stress levels immediately decrease while productivity and creativity skyrocket. Scientific data from the Princeton Institute of Neuroscience and UCLA Center for Everyday Lives of Families support this anecdotal evidence; clutter impedes a healthy and more fulfilling life.  Surrounding yourself with overflowing shelves, messy desks, dirty countertops, disorganized pantries, and unmade beds may negatively impact your life. The visual distraction of clutter causes cognitive overload, which makes processing information more difficult, reduces working memory, and leads to decision fatigue. From a psychological perspective, the presence of clutter contributes to feelings of chaos and lack of control, creating anxiety. Finally, there is the monetary cost of accumulating possessions and the time spent maintaining more stuff. 6 Tips for Decluttering Your Environment The mental and physical benefits of decluttering are well documented: less stress, a healthier diet, better sleep, more leisure time, and a greater level of fulfillment.  These six tips for decluttering will help you reap these benefits and lead a more organized, nutritious life. 1. Purge the Junk Getting rid of sentimental possessions can be draining and unnecessary. But, you can pair down many items without excess emotion: clothing that doesn’t fit, socks without mates, old toiletries and cosmetics, or expired food and medication. Once you’ve tackled these areas, you’ll feel empowered to move on to the more difficult purging.  2. Group Similar Items Together  Grouping like items together is the only way you’ll know how much of something you have and when you need more. Multiple storage locations for the same item (or type of item—nail polish, for example) is a recipe for frustration and breeds a chaotic environment. Give everything a home and put things away after you use them. 3. Store Items Where You Use Them Keeping items in the same room where you use them makes for easy access. And, you’re more likely to stay organized when convenience dictates your designated storage spaces. If you charge your phone by your bed, that’s where the charger belongs. Store paper and ink refills next to the printer, and keep sunblock in your mudroom if that’s where you put it on. 4. Use Uniform Organizational Tools Using uniform hangers, labels, and containers throughout your home will eliminate visual noise and make closets, pantries, and drawers more peaceful to peruse. 5. Label Everything Keeping things labeled is the only way to ensure everyone in a household knows where everything lives. It’s also the key to maintaining any organizational system.  6. Declutter Digitally Unsubscribing from as many newsletters, shopping apps, and group emails as possible is the first step to digital decluttering. Then, create a digital filing system for emails and photos to ensure you can find what you need when you need it. Clutter in your home can be a metaphor for the clutter in your mind. Living Consciously and letting go of the physical possessions that weigh you down will help you enjoy the Nutritious Life you’re meant to lead. (Image: Shutterstock)

Benefits of Cutting Back on Caffeine

Whether you enjoy a warm cup of morning coffee or grab a mid-day caffeine pick-me-up, you’re in the majority if you consume some kind of caffeine each day. According to the Harvard School of Public Health, adults in the United States consume an average of 135 mg of caffeine daily which is about 1.5 cups of coffee. Since the “U.S. Food and Drug Administration considers 400 milligrams (about four 8 oz cups of brewed coffee) a safe amount of caffeine for healthy adults to consume daily,” the average American actually drinks less than the suggested limit. But, everyone metabolizes caffeine differently, and you may notice negative side effects of overdoing caffeine—especially on days or weeks when you rely on a little extra for additional “energy”.  Today, we’re digging into caffeine metabolism, which foods and drinks contain caffeine, the benefits of cutting back on caffeine, and some healthy substitutes to try. Caffeine Metabolism 101 Humans metabolize caffeine rapidly—absorbing 99 percent via the GI tract within 45 minutes of ingestion. Once absorbed, caffeine is distributed throughout the body and across the blood-brain barrier where it blocks the action of a chemical called adenosine and promotes wakefulness.  Enzymes called cytochrome P450 help to metabolize caffeine in your liver and people respond to it differently due to the variations in the genes that code for cytochrome P450. Some individuals have genes that allow them to metabolize and process caffeine quickly. Slow metabolizers, on the other hand, notice the stimulating impacts of caffeine more intensely and need to limit consumption since their bodies take longer to eliminate it. Other factors that impact caffeine breakdown include gender, race, specific medications, altitude, and smoking status. Which Foods and Drinks Contain Caffeine? Caffeine is found in drinks like coffee, tea, and espresso. It’s also present in soda and energy drinks. Here’s a quick breakdown of the caffeine content in standard-sized drinks: 2 oz energy shot contains around 200 mg caffeine  16 oz of an energy drink (the standard size!) contains around 170 mg caffeine 8 oz of brewed coffee contains around 95 mg caffeine 1.5 oz of expresso contains around 65 mg caffeine 8 oz of black tea contains around 47 mg caffeine 12 oz of Coca Cola contains around 40 mg caffeine 8 oz of green tea contains around 28 mg caffeine  Caffeine is also present in foods like dark chocolate (about 24 mg per gram), guarana beans (turned into a powder or extract and used in drinks and supplements), coffee-containing foods (like ice cream), and even some brands of gum. Many supplements also contain caffeine. Benefits of Cutting Back on Caffeine  You don’t have to completely cut caffeine from your diet. There are some benefits to sipping small amounts of caffeine: Increased alertness Improved athletic performance Reduced inflammation Boosted memory and thinking skills Aiding in weight loss through appetite suppression and stimulating thermogenesis Reduced risk of developing Alzheimer’s or Parkinson’s disease That being said, there is too much of a good thing, especially when it comes to caffeine. Limiting your intake may have some benefits: Decreased anxiety: The boost of energy from caffeine can cause anxiety-like symptoms like jitters, nervousness, and heart palpitations. Lower blood pressure: Caffeine may cause a spike in your blood pressure after consumption. For some people, this effect is short-lived. For others (and for chronic caffeine drinkers), this impact may be more long-term. Pearly whites: Coffee can stain your teeth by seeping through the tiny pores in your tooth enamel. *Pro-tip: drink from a straw to avoid the unwanted teeth staining and brush your teeth ASAP after sipping. Better sleep: Caffeine may impact your sleep-wake cycles and make it tougher to fall and stay asleep. This typically means less zzz’s, more sleepiness, and—as a result—a higher dependence on caffeine. Caffeine has a half-life of about 5 hours for a healthy individual. So, even if you think you’re giving yourself plenty of time before bed, that 2 pm pick-me-up could still impact your sleep. Lower calorie intake: Sugary Starbucks lattes, Monster energy drinks, and Dunkin’ frappuccinos pack a calorie punch. Although we recommend staying away from these sugary, processed drinks regardless of the caffeine, it’s still important to be aware of how quickly caffeine-containing drinks add up. (Did you know that a standard Starbucks Latte contains around 220 calories?) Saving money: You may think a local coffee shop pit stop on the way to work is no big deal. What’s $5.00 after all? But, if you drink coffee five days per week, 52 weeks per year, that’s $1,300 in coffee a year! Other important reasons to cut back on caffeine may include pregnancy, breastfeeding, irregular heartbeat, and high blood pressure. So, if you are noticing more jitteriness, you’re dealing with chronic or acute stress, your anxiety is high, or you’re having trouble falling and staying asleep, try cutting back on caffeine and assess how these symptoms change. If none of these symptoms apply to you and you’re within the FDA recommendation of 400mg per day, you may not need to adjust a thing. Related: The Surprising Truth About Your Coffee Habits  How To Cut Back On Caffeine Start by figuring out how much caffeine you consume each day. Then, assess where you want to be and cut back slowly if you think it’s worth your while. There are a few things you can add to your routine to help you move away from relying on caffeine quite so much.  Get more sunshine: The sun is a big source of Vitamin D. A few minutes of sun rays in the morning can help combat the fatigue you might feel as your roll out of bed. Sun exposure also helps correct wonky sleep patterns.  Replace with decaf alternatives: Swap out that second cup of coffee for herbal tea, hot lemon water, or simply abig glass of water. Sleep Deep: Make sure you are setting yourself up for success and consistently get 7-8 hours of sleep per night. When you’re better rested, you’re less likely

10 Diuretic Foods to Beat the Bloat and Fight Water Retention Naturally!

We’ve all been there. Despite your best efforts, you’re puffy and retaining water. Maybe it happens around your monthly cycle. Maybe you’ve overindulged at dinner with a sodium-rich meal. Or, maybe you just aren’t great at drinking enough water daily, so your body tries desperately to hold onto the fluid it has. So, what’s a girl to do? This is where some of us might turn to over-the-counter diuretics for help. Diuretics help pull water and salt from our bodies by stimulating our kidneys to release them in the urine. But water pills have side effects, such as lowering your potassium levels, and can be hard on the kidneys because they may dehydrate you. That’s why it’s sometimes best to consider a natural, whole food route before turning to meds to do the work. There are plenty of foods that act as natural diuretics—and most of them are plant-based (fruits, veggies and herbs), which we definitely love. ”Many veggies and fruits are high in water content and in potassium, both of which are great for fighting water retention. Eating potassium-rich foods such as bananas, cucumbers and sauerkraut helps you urinate more while also reducing your sodium levels,” says our very own, Keri Glassman MS, RD, CDN, a nationally renowned registered dietitian and nutritionist and Nutritious Life founder. “I also tell my clients who complain of puffiness to stay hydrated, increase their magnesium intake and to exercise or move more. Do all these things and you’ll be beating the bloat in no time.” Meanwhile, we’ve rounded up ten of the most effective natural diuretics for you. Read on for the best foods to bring down the bloat. 10 Diuretic Foods to Beat the Bloat Asparagus Asparagus contains inulin, a prebiotic fiber that provides health benefits for our digestive tract, promoting better nutrient absorption and lowering the risk of colon cancer. It’s also a natural diuretic—meaning it can rid your body of the excess water it’s holding onto, causing you that uncomfortable belly bloat. Get your asparagus in the morning with a salmon, feta and asparagus omelet. Banana Bananas are a go-to for busting bloat. One medium banana has more than 400 mg of potassium, which is a natural diuretic. If you’ve been avoiding bananas because you worry they might constipate you, just stick to ripe bananas. Green, unripened bananas can constipate you, but the ripe ones are full of fiber, which will help get things moving through your digestive tract. Pair a banana with 2 teaspoons of nut butter for a nutrient-dense snack or breakfast. Celery Celery juice has had its moment—and for good reason. The fibrous veggie contains phthalides, which contribute to its diuretic effect, as well as COX-2 inhibitors, which work as natural anti-inflammatory agents helping to reduce inflammation and the pain that often comes with it. Celery is particularly great for the swelling of gout because it helps reduce uric acid that tends to collect in the joints of gout sufferers. RELATED: Is Celery Juice Good For You? Cucumber In addition to being wildly low in calories (30 calories per medium cucumber) and one of the very best hydrating foods, cucumbers are also a good source of potassium, magnesium, fiber, vitamin K and vitamin A. It’s also no wonder that cucumbers have been used to reduce puffiness around the eyes. They contain vitamin C and caffeic acid, which both help to fight skin inflammation and irritation. That caffeic acid also helps to flush water out of our bodies. So, go ahead, and add some cucumber to your next glass of H2O! Pair cucumbers with pineapple (another natural diuretic) for a delicious and puff-busting salad. Dandelion greens Dandelion greens have amazing diuretic properties, which earns them a claim to detox fame. They’re rich in fiber, too, helping to move things along the digestion pathway. Dandelions aren’t just for picking. To help sooth your digestion and flatten your tummy, add 1 cup dandelion root tea to your nighttime routine. You can also add them into your salad like any other lettuce green. Garlic The ultimate flavor booster, garlic is also a prebiotic that has antiviral, anti-inflammatory and antioxidant properties. The best part? The allicin in garlic is also a diuretic. The question might be: What doesn’t garlic do? Add it to any and all recipes for a dose of gut-friendly goodness. Ginger While ginger’s diuretic properties have not been studied specifically, the root has been used historically for managing many maladies, including bloating and water retention. According to this review, ginger appears to be safe and its effects are mighty and amazing in its many applications. Parsley All hail, parsley! This everyday herb that we use as garnish for soup or perhaps pasta has so much more potential to improve our health and wellness. Parsley serves double duty as a natural diuretic and a natural laxative. Need a one-two punch? Add a pinch of parsley to your next meal! Or try this kisir salad recipe. Sauerkraut Fermented foods are like a secret weapon for diversifying your gut microbes, which is just what we want for optimal digestion. Sauerkraut is a natural source of probiotic lactic acid, which helps to cleanse the digestive tract but also to remove excess fluid from the body. Sauerkraut is also an excellent source of vitamins C and B and blessed with loads of minerals such as calcium, potassium, phosphorus, zinc, iron and many more. Looking for fermented inspiration? Try this turmeric paste recipe by Adam James, excerpted from the book, “Fermentation Journeys: Recipes, Techniques and Traditions From Around the World” by Sandor Katz. Watermelon Watermelon is delicious and hydrating (after all, it has “water” in its name). But it’s also healthier than most people realize. For one, it’s a stellar source of lycopene—a powerful antioxidant. It also contains citrulline, which has been shown to improve vascular function and to reduce blood pressure. Studies show that watermelon also packs a wallop with its significant diuretic properties. Try this watermelon cucumber smoothie recipe for a double

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)

Estrogen Dominance: What It Is and Why You Can and Should Treat It

As the chief chemical messengers of your body, your hormones play a large role in how well it functions and operates. Whether it’s estrogen, progesterone, or testosterone, your sex hormones are constantly fluctuating. On top of that, your lifestyle can affect your ability to metabolize your hormones. This can lead to unwanted symptoms, like heavy or missed periods or difficulty losing weight—all of which are signs that you may have a condition known as estrogen dominance. What Is Estrogen Dominance, Exactly? Women with estrogen dominance have one of three scenarios, says Dr. Nisha Chellam, MD, a board-certified internal medicine and holistic and integrative health physician at Parsley Health. These include: normal estrogen levels but lower progesterone levels, higher estrogen levels than progesterone, or abnormally high estrogen levels Although estrogen dominance isn’t an official medical diagnosis, functional medicine and integrative health physicians, like Dr. Chellam, say it’s an under-diagnosed condition. “In conventional medicine, when we define a disease, there has to be consistent levels. The problem with estrogen is that the levels go up and down because it’s a cyclical hormone,” Dr. Chellam explains. “So that’s why estrogen dominance is not a clinically relevant condition. But we know that women who are unable to break down their estrogen, for whatever reason, tend to have more symptoms, and what drives that estrogen dominance can vary for each individual.” In women, estrogen dominance can lead to hormonally driven diseases, such as breast and uterine cancer, endometriosis, and polycystic ovary syndrome (PCOS), among others, says Bill Cole, a doctor of chiropractic, functional medicine practitioner and founder of The Cellular Health Accelerator program. For men, it puts them at higher risk for prostate cancer, infertility, and mood disorders. To make sense of what estrogen dominance is, it’s important to understand the menstrual cycle because your levels of estrogen and progesterone are dictated by what happens during your cycle, Dr. Chellam says. “In women, estrogen dominance can lead to hormonally driven diseases, such as breast and uterine cancer, endometriosis, and polycystic ovary syndrome (PCOS).” — Bill Cole, a doctor of chiropractic and functional medicine practitioner Your menstrual cycle starts on the first day of your period, and that’s when all of your hormones are at their lowest levels. Then, slowly your estrogen levels build up during the follicular phase; this is when the lining of your uterus starts to thicken and grow. Right when the egg is released during ovulation, your estrogen levels reach a peak. But when the egg doesn’t get fertilized, your estrogen levels drop while your progesterone levels pick up to support the egg, hoping it gets fertilized. When fertilization doesn’t happen, the progesterone levels drop and your estrogen levels get a small boost. “In some women, the estrogen peak [during ovulation] is so high or it’s normal, but the progesterone is not as high when the egg is released. But that’s not something that happens in isolation,” Dr. Chellam says. “When there’s a system problem, like heavy periods, missing periods, or shorter cycles, it’s a system failure. The question is where is the system failing and what’s disrupting it—is it the estrogen or progesterone level?” Estrogen dominance can happen during any point in your cycle—such as if your estrogen level stays high when it’s supposed to tank or if it rises too much when it’s supposed to surge, Dr. Chellam says. “That’s why it’s important to catch it during the cycle, so if you have a 28-day cycle, we try to look at the level around day 21,” she says. “So we can catch the estrogen and progesterone levels and see if they’re in the normal range.” Common Estrogen Dominance Symptoms Subcutaneous (under the skin) fat, which is harder to lose than visceral (in your abdominal cavity) fat, is one of the biggest indicators of estrogen dominance in women and men. Because estrogen is stored in the subcutaneous tissues, you have to adjust the estrogen levels in order to get rid of this type of fat, Dr. Chellam says. According to Dr. Chellam and Cole, women who have estrogen dominance usually experience: Unexplained weight gain Difficulty losing weight Breast tenderness Subcutaneous fat (visible fat under the skin), such as cellulite Heavy periods Missing periods Prolonged cycles (periods after 35 days) Painful periods Premenstrual dysmorphic disorder (PMDD) Infertility Mood swings Insomnia Headaches and migraines In men, Cole says the most common symptoms are: Fatigue Mood changes Infertility Lowered sex drive Erectile dysfunction Gynecomastia (increase in breast tissue in men) Keep in mind that these symptoms can be signs of other health conditions, so it’s important to see your physician to get a proper diagnosis. What Contributes to Estrogen Dominance It’s important to note that there is good and bad estrogen, Cole says. “The good estrogen should comprise about 60% to 80% of a person’s total estrogen,” he says. This is the type of estrogen that offers heart-protective benefits. “The bad estrogen should only comprise 7% to 11% of the body’s estrogen. Increased levels of this estrogen puts a person at risk for developing cancer and other diseases, particularly breast cancer. A third type of estrogen, often considered neutral estrogen, is not as harmful, as it’s bound to protein, but it should only comprise 13% to 30% of total estrogen,” he explains. There are many factors that play a role in someone being estrogen dominant. For example, it could be a change in your genes that makes the process of breaking down and getting rid of estrogen slower for some people, Dr. Chellam says. “We have to evaluate why you have a more difficult time breaking down your estrogen (why your estrogen levels are higher than your progesterone),” she explains. “It could be exposure to xenobiotics (foreign chemical substances), which disrupt your estrogen action and keep them from being metabolized, or it can be a liver or gut problem.” The detoxification pathway of the liver, which is crucial for breaking down and removing harmful estrogen that can damage DNA and cause cancer, needs

What the Latest Science Tells Us About How Often You Should Eat Each Day for Your Best Nutritious Life

Diet trends come and go even quicker than fashion trends, it seems. But just like high-waisted jeans are back (hallelujah!), so too is the 1970s low-carb, high-fat eating plan. Instead of being called “Atkins,” this time, it’s “keto.” But regardless of the trends that go in and out of vogue, certain things will always remain true: Your health is about much more than calories alone The quality and quantity of your diet matters It’s not just about how much you eat, how often you should eat makes a big difference as well So today, we’re diving into the hot topic of how often to eat—either to lose weight or maintain it while maximizing your health. First, we’ll compare the trendy concept of intermittent fasting, which involves larger meals within a smaller time frame, to the mini-meal strategy that promotes spreading out your intake into several small nuggets from morning ‘til night. Then we’ll explain how to make any program you choose work for you. Because the one thing we don’t need a study to tell us? It’s essential to find a sustainable eating plan that you’re comfortable sticking with for a lifetime. (AKA not a diet. Sorry, Dr. Atkins.) RELATED: The Final Answer on How Much Fat to Eat Each Day Option A: More Frequent, Smaller Meals This strategy doesn’t mean you’re eating every hour on the hour. Instead, it’s the common lifestyle pattern of consuming three balanced meals (each around 600 calories or so), plus 1-3 snacks (of about 200 calories each). Nutrition pros who promote this lifestyle say that eating more frequently keeps your “gas tank” full enough for sustained, even energy all day. That way, you won’t end up starving by mid-afternoon after fasting all morning, and somehow find yourself at the vending machine at 2 p.m. looking for a quick candy fix. On the plus side, about 94% of Americans snack daily, according to survey data from Mintel, so this meal and snack strategy would feel natural for many. Plus, the between-meal snacks offer additional ways to sneak in extra nutrition, such as a serving of vegetables and a serving of protein (an apple with an ounce of cheese, for example). Snacks also often mean that you’re never too hungry come meal time, allowing you to take your time and select the quantity and items of food you’re really interested in—not that you feel like you need to fend off the hangries. When consuming calories across six occasions rather than three per day, blood sugar control may improve as well, according to a study published in Diabetes and Metabolism. Additionally, Research from the National Weight Control Registry also proves that eating breakfast is a common habit among those who lose weight and keep it off—something that might not be possible if you’re following a certain style of less-frequent meal eating (intermittent fasting, for instance). On the negative side, we’re surrounded by not-so-nutritious snack options everywhere—from supermarket checkout lanes, to gas stations, to office break rooms. And more frequent meals and snacks means more chances to overdo it on the calories. (If you’re a big snacker, just remember that snacks—just like the rest of your meals—should be real food.) RELATED: The Top 5 Snacks for Weight Loss, According to Science Option B: Larger, Fewer Meals This theory suggests that eating two or three larger meals, perhaps constrained to a particular window (if following some form of intermittent fasting) would lead to less mindless grazing and better weight control. First, the positives: Research in the journal Nutrients found that eating less often may reduce chronic inflammation, and as a result, chronic disease risk, while increasing the lifespan and improving circadian rhythms for better sleep. Eating two or three main meals within a 12-hour window—and sticking to that habit daily, if possible—appeared to be linked to lower risk for obesity and cardiovascular disease, per research in the Journal of Biological Rhythms. That said, there are some negatives here as well. Hunger is real, and feeling hungry often can trigger prolonged stress. That stress will counteract any anti-inflammatory benefits of this eating pattern. Additionally, setting strict “rules” that don’t fit your lifestyle, such as banning snacks if you’re used to having them, can lead to worsened mood, yo-yo dieting, and possibly, disordered eating. Eating fewer meals doesn’t necessarily equate to eating fewer calories, either. One study in the journal Metabolism discovered that those who ate one huge meal a day ate just as many calories as those who ate three smaller ones, and those who skip meals show blood sugar changes that hint to increased risk for Type 2 diabetes over time. The Mixed Messages on How Often to Eat If you’re looking to lose weight, the question of how often to eat gets more complicated. A recent editorial from the American Society of Nutrition suggests that overeating—at any time of day—has little impact on weight gain at all. The authors suggest that the real culprit is our modern-day standard American diet (SAD) that often includes carbohydrates that fall high on the glycemic index. These high-carb diets cause sharp spikes in insulin secretion and suppression of glucagon. This, in turn, tells our fat cells to store calories rather than use them, which the body reads as, “I should be hungry since I don’t have enough calories for my muscles!” In this scenario, your how-often-to-eat radar is essentially hijacked by hormones, and your gut tells you to eat more often than you may have if you were fueling up with, say, high-fiber fruits and vegetables with a serving of protein and healthy fat. Multiple studies have analyzed the impact of eating several smaller meals versus eating bigger ones to see if the mini meals, as some have suggested, ramp up the body’s thermic effect of food (TEF). Eating a meal does raise our metabolic rate a bit, since our bodies work to digest food, but the current scientific consensus appears to be that eating six small meals versus three large

De-Fluff Your Puff: 5 Exercises to Reduce Bloating

We all overindulge on food from time to time, and this can leave us feeling sluggish and bloated. Can you relate? Bloating is usually caused by an increased production of gas in the colon, which can happen for a number of reasons, such as: from the food you have eaten, consuming food too fast, inadequate amounts of fiber, or even stress.   Certain foods or drinks may help relieve bloating, but a more surefire way to soothe your distended belly is to do some simple stretching. Below I have created a stretching sequence that will help reduce any discomfort you may be feeling while also helping to beat the bloat.    This sequence involves rotational poses to massage and tone your abdomen, as well as restorative poses to help calm your nervous system and support full-body relaxation.  TOP TIP: Remember to inhale and exhale in each position and at the end of the sequence, sit upright and take 5-6 deep breathes to calm and center yourself.  The Sequence   Cat to Cow   How To  Start on your hands and knees, with your wrists directly underneath your shoulders and your knees directly below your hips.   Keep your fingers pointing forward with your hands shoulder-width apart. Keep your head and neck in a neutral position and gaze down at the floor. Exhale, and round your spine up toward the ceiling, drop your head down, draw your abdominals in towards your spine, tuck the pelvis, and keep your shoulders in the same position.   Make sure to draw your shoulders away from your neck in this position. Inhale, uncurl, and start to arch your spine by lifting your chest forward and allowing your sit bones to tilt up towards the ceiling.   Keep gazing forward, exhale, and repeat 8-10 times. Once completed, return to a neutral position on your hands and knees. Technique Tips   Try to avoid arching primarily in your lower back and pushing out your ribs when in Cow pose. Try to avoid tucking your chin into your chest when in Cat pose.   Perform 8-10 repetitions.  Seated Forward Fold   How To  Start by sitting upright on your mat, with your legs extended out in front of you, feet flexed and pointing up towards the ceiling.  Place your hands down by your sides with your fingers facing forward, palms facing down on the mat, with a soft bend in your elbows. Rock slightly from side to side to make sure your sit bones are as far away from your heels as possible.   Contract your thighs so you are pressing the back of your legs into the mat. Keep flexing your feet. Inhale, and lift your arms straight up toward the ceiling, feeling your spine lengthen. Exhale, and stretch your sternum forward, bending from your hips and bringing your arms with you. Keep moving forward slowly, lowering your abdominals to your thighs. Grasp the soles of your feet or ankles and keep a soft bend in your elbows. With each inhalation, lengthen your spine. With each exhalation, move deeper into the stretch.   Technique Tips   Make sure to avoid rounding your spine when lowering your sternum forward. If needed, you can place a folded blanket underneath your buttocks to help guide the forward bend from your hips.   If your flexibility is limited, please use a yoga strap to help support you in this pose. Place the ends of the yoga strap in each hand and place the middle of the strap against the soles of your feet. Remember to keep tension in the strap and avoid letting it sag. Alternatively, you can modify this pose by keeping the right leg straight out in front of you, bending the left knee and drawing the heel towards your groin, with the sole of your foot placed on your right inner thigh. Complete the rest of the movement as is and repeat on the other side.   Hold for 30-45 seconds.  Seated Twist   How To  Start by sitting upright on your mat, with your legs extended out in front of you, feet flexed and pointing up towards the ceiling.  Place your hands down by your sides with your fingers facing forward, palms facing down on the mat, with a soft bend in your elbows. Bend your right knee and place your right foot over your left leg. Your right foot should be flat on the floor outside of your left thigh. At the same time, bend your left knee, resting the outside of your left thigh on the floor. Your left heel should be next to your right sit bone. Inhale, and lift up through your spine and chest while keeping your shoulders relaxed. Exhale and begin twisting to the right. Place your left elbow on the outside of your right knee and bring your right hand on the floor behind your hips. Turn your head to the right. Twist deeper with each exhalation and keep length in your spine from the bottom up. Think of your head and neck reaching up to the ceiling and your tailbone rooting down toward the floor. Repeat on the other side.   Technique Tips   Try to keep rooting the foot of the raised leg down into the floor and avoid lifting it off.   Keep space between your shoulders and ears and avoid tensing and elevating the shoulders up.  Try to avoid rounding your spine when moving deeper into the twist.   Hold for 30-45 seconds.    Bow Pose   How To  Start by lying prone (face down) on your mat. Place your arms by your sides with your palms facing up. Place your chin on the floor and exhale as you bend your knees back towards your bottom. Reach your arms behind you, grasping the outside of your ankles with your hands. Inhale and lift your chest off the floor while simultaneously lifting your thighs, by pulling your ankles up with your hands. Make sure to shift your weight onto your abdominals and tuck your tailbone into your pubis. Keep your head in a neutral position and make

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)

10 Things to Eat Right Now to Fight Back Against Covid

NOTE: William W. Li, MD, is an internationally renowned physician, scientist and author of the New York Times bestseller, “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.” His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases including cancer, diabetes, blindness, heart disease and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. He is president and medical director of the Angiogenesis Foundation and is leading research into COVID-19. This is a guest post by Dr. Li. You can learn more about his work here. Nutrition plays a critical role in helping to fight disease and activate our body’s defenses at every stage in our lives. I’ve been busy researching COVID-19 to understand how the virus affects our health defenses. By now, most of us are familiar with the most dominant characteristics of the coronavirus. It’s much more contagious than the common flu virus, symptoms may vary from severe difficulty breathing, blood clots, and gastrointestinal distress to temporary loss of smell or no clinical symptoms at all. One thing discovered is that it attacks our blood vessels, which is why blood clots form. So, we need to protect our circulation.  Of course, you should continue to follow guidelines on wearing a mask, social distancing, and washing your hands. The Centers For Disease Control (CDC) says that COVID-19 vaccines are effective at protecting people from COVID-19 and help keep adults and children from getting seriously sick. The CDC also advises that the benefits of vaccination outweigh the known and potential risks, which are rare, and that the vaccines can reduce the risk of people spreading the virus. But what else can you be doing to protect your body against the virus? We’re in this for the long haul, so supporting your body’s own defense system is important—now and going forward.  RELATED: 5 Expert Tips to Manage Uncertainty During a Seriously Difficult Time As we continue to navigate the pandemic, it’s extremely important to place a focus on what we’re eating in order to do what we can to fight back against COVID-19. As I describe in my book, “Eat To Beat Disease,” it’s also important to point out that it’s not just about the food that you’re eating, but also about how your body responds to what you put in it. Focusing on boosting your immune system through food is one of the most powerful things that you can do.  10 Foods and Drinks to Fight Back Against COVID In order to make it easy for you, I put together a list of 10 things that you can eat and drink that will help your immunity and strengthen your body’s defenses during COVID-19. Blackberries: These berries are a great source of vitamin C and dietary fiber. They’re great for your gut bacteria, which means they’re great for immunity. Blueberries: Research has shown that blueberries increase certain types of immune cells in healthy people. Broccoli Sprouts: Sprouts are baby broccoli plants that are great for salads and smoothies. Research shows that eating these actually “pumps up” your immune system against viruses. Extra Virgin Olive Oil: EVOO ramps up your number of immune cells and activates them. Green Tea: A natural substance in green tea, called EGCG, calms inflammation and helps to reset immune systems to healthy levels. Mushrooms: Mushrooms increase protective antibodies from your saliva and ward off infection. The good stuff is in the stems as well as the caps so make sure you enjoy both. Oyster Sauce: It’s used for sauces in Chinese food and actually made from oysters. Scientists have shown that extracts made from oysters can boost a healthy immune response and calm inflammation at the same time. Pecans: Pecans are packed with fiber and omega-3s that support immunity. Pomegranate Juice: Increases a healthy bacteria in the gut called Akkermansia. Higher levels of this bacteria is associated with an improved immune response. Tomatoes: Tomatoes are a great source of vitamin C. You can eat the tomatoes whole, cook them, or enjoy them as a sauce. Just eat them! For more on how to boost your immunity with this top 10 list, watch Dr. Li here.

Jillian Michaels Finds Meaning and Motivation in Challenging Times

When it comes to our own personal fitness journeys, it’s easy for us to get overwhelmed with advice. Celebrity trainer and New York Times bestselling author Jillian Michaels wants us to stop getting caught up in all that noise. As one of the world’s leading fitness experts, Michaels has helped millions of people achieve their wellness goals.  While many know her for her tough-as-nails approach on The Biggest Loser, now Jillian wants to help us all find our drive. “It’s all about your why,” she explains to Nutritious Life. “Why do you want to be motivated in the first place?” Michaels created the Jillian Michaels Fitness App to help people get moving, no matter your level of fitness. And working out helps more than just your muscles. ““When we feel strong physically, we feel strong in all facets of our lives,”  she adds. Michaels opens up to Nutritious Life about setting goals, how to find motivation (especially now), and her “common sense” diet.  How have things changed for you since COVID-19 hit? What has been your biggest challenge, and how have you worked to overcome it? Well, I have been far more fortunate than most.  I am lucky enough to be working and have my home. The challenge for me personally has been having the kids out of school, camp, and other activities they used to engage in. It’s been really hard on them not having their friends or regular routine; and it’s been extremely hard for me to maintain my work and self-care schedules trying to tend to them each day. That said, we adapt and innovate. So whether we all get active together, or we just don’t get things done as “perfectly” as we did before- we are getting by and I am grateful for that.  What are some of your tips to stay focused? Especially now. I believe that we should transmute any hardship into an opportunity for growth. Is this a wake up call to get healthy? Is it an opportunity to innovate your business? Is it a time to get closer with family? Or, maybe it’s a message to slow down and streamline?  Look to bring a meaning to this and in that you will find focus because there is a purpose.  Do you prefer to workout in the morning or evening? I workout whenever I have a moment. And there is no right or wrong time. The most important thing is fitting it in and if you have the luxury of choosing when that might be, then listen to your body. If you have more energy in the morning, do it then. If exercise at night keeps you up, make sure to fit it in earlier in the day. How often do you exercise, and what’s your workout of choice? I workout four to five times a week for about 30 minutes straight. Sometimes a little longer. I mix everything up. I hike, kickbox, ride my road bike, do HIIT training, calisthenics and yoga.  Keeping variety in your regimen keeps the body constantly progressing and it helps to keep you from getting bored.  How do you motivate yourself (and your clients!) to workout? It’s all about your why. Why do you want to be motivated in the first place? Think of the detailed ways your quality of life will improve. Keep some very specific goals in mind that you are passionate about. Is it wearing a two-piece instead of a one-piece? Feeling more comfortable naked? Walking your daughter down the aisle? Or maybe getting ready for your own wedding?  It doesn’t matter how profound or superficial your reason for getting fit is, as long as it matters to you. For me personally—it’s my livelihood. So, I have a built-in motivation to keep it together. Plus, I want to be a role model for my kids. And, personally, I want to feel good in my skin. Strong. Healthy. Powerful. Fitness makes me feel that way. If you had to name your healthy diet, what would you call it?  The common sense diet. Eat a variety of foods in their most whole, unprocessed form. Don’t eat things that aren’t food like fake fats, fake colors, fake flavors and sweeteners, pesticides, antibiotics, and hormones. Don’t overeat. Common sense.  Has it been hard to stay on track with your nutrition while in quarantine? No, because I am motivated to take this time and take on fitness challenges I’ve never achieved,  like becoming proficient at jump rope or performing a 10-second handstand. And my diet is the same always. It’s not too strict to stick to.  What’s your go-to breakfast? I mix it up, but lately I’ve been really into understanding more about the role our microbiome plays in our overall health. So, I’ve been having organic Greek yogurt with banana, berries, pecans, and walnuts. This gives me the probiotics and prebiotics, all three macros, and a host of micronutrients and antioxidants. Your go-to workday lunch? A salad with protein, like a grilled salmon salad. What’s the one food you always have in your fridge? Lucky Jack organic nitro cold brew coffee. Is that a food?  Your favorite food indulgence? Wine! Other than water, what do you sip regularly? Tea and coffee, but organic only.  What causes you stress? Work is hugely stressful as it is, nevermind during a pandemic! Practicing my self-care routine helps immensely. I get my sleep, meditate, and take some time to do things I love like surfing and horseback riding. I also play with my kids and see the friends that are in my quarantine circle. How do you express and spread love? This comes down to common sense kindness. Remember that book All I Really Need to Know I Learned In Kindergarten? Use your manners. Say hello. Wave. Practice small acts of kindness that don’t put you out, but go a long way for another person,  like allowing them to merge in traffic. Don’t hurt people to get ahead. Try to put