Category Archives: anti-aging

How Protein Can Help You Lose Weight Naturally

Leave a reply
 Kris Gunnars

Chef Presenting a SteakProtein is the single most important nutrient for weight loss and a better looking body. A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones.

Protein can help you lose weight and belly fat, and it works via several different mechanisms.

This is a detailed review of the effects of protein on weight loss.

Protein Changes The Function of Several Weight Regulating Hormones

A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. By replacing carbs with fat and protein, you reduce the hunger hormone and boost several satiety hormones.

This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.

Digesting and Metabolizing Protein Burns Calories

Digesting and metabolizing protein takes 3-4 times the calories as for carbs, and 10 times the calories required to metabolise fats.

Protein Makes You Burn More Calories

Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism. It makes you burn more calories around the clock, including during sleep.

Man Holding a Piece of Chicken

A high protein intake has been shown to boost metabolism and increase calories burned by about 80 to 100 per day.

Protein Increases Satiety and Makes You Eat Fewer Calories

Happy Brunette Holding ScaleYou end up eating fewer calories without having to count calories or consciously control portions.Numerous studies have shown that when people increase their protein intake, they start eating fewer calories.

This works on a meal-to-meal basis, as well as a sustained day-to-day reduction in calorie intake as long as protein intake is kept high.

In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day, which is a huge amount .

So, high protein diets not only have a metabolic advantage – they also have an “appetite advantage,” making it much easier to cut calories compared to lower protein diets.

Protein Cuts Cravings and Reduces Desire for Late-Night Snacking

Cravings are the dieter’s worst enemy. They are one of the biggest reasons why people tend to fail on their diets.

Another major problem is late-night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening. These calories are added on top of all the calories they ate during the day.

Interestingly, protein can have a powerful effect on both cravings and the desire to snack at night.

This graph is from a study comparing a high-protein diet and a normal-protein diet in overweight men:

Protein Reduces Cravings

The high-protein group is the blue bar, while the normal-protein group is the red bar.

In this study, protein at 25% of calories reduced cravings by 60% and cut the desire for late-night snacking by half!

Protein Makes You Lose Weight, Even Without Calorie Restriction

Protein works on both sides of the “calories in vs calories out” equation. It reduces calories in and boosts calories out. For this reason, it is not surprising to see that high-protein diets lead to weight loss, even without intentionally restricting calories, portions, fat or carbs.

In one study of 19 overweight individuals, increasing protein intake to 30% of calories caused a massive drop in calorie intake:

Protein, Calories and Weight Loss

In this study, the participants lost an average of 11 pounds over a time period of 12 weeks. Keep in mind that they only added protein to their diet, they did not intentionally restrict anything.

A higher protein intake is also associated with less belly fat, the harmful fat that builds up around the organs and causes disease.

Interestingly, a higher protein intake can also help prevent weight regain. In one study, a modest increase in protein intake (from 15 to 18% of calories) reduced weight regain after weight loss by 50%.

So not only can protein help you lose weight, it can also help you keep it off in the long-term.

Protein Helps Prevent Muscle Loss and Metabolic Slowdown

Woman Standing on The Scale, FrustratedYou probably don’t really want to lose “weight.” Instead, you want to lose body fat, both subcutaneous (under the skin) fat and visceral (around organs) fat.

However, when you lose weight, muscle mass tends to be reduced as well.

Another side effect of losing weight is that the metabolic rate tends to decrease, so you end up burning fewer calories than you did before you lost the weight. This is often referred to as “starvation mode,” and can amount to several hundred fewer calories burned each day.

Eating plenty of protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fat.

Strength training is another major factor that can reduce muscle loss and metabolic slowdown when losing weight.

For this reason, a high protein intake and heavy strength training are two incredibly important components of an effective fat loss plan.

Not only do they help keep your metabolism high, they also make sure that what is underneath the fat actually looks good. Without protein and strength training, you may end up looking “skinny-fat” instead of fit and lean.

How Much Protein is Optimal?

The DRI (Dietary Reference Intake) for protein is only 46 and 56 grams for the average woman and man, respectively. This amount may be enough to prevent deficiency, but it is far from optimal if you are trying to lose weight (or gain muscle). Or even just stay healthy!

Man at a Restaurant Eating Steak

Most of the studies on protein and weight loss expressed protein intake as a percentage of calories. According to these studies, aiming for protein at 30% of calories seems to be very effective for weight loss.

You can find the number of grams by multiplying your calorie intake by 0.075. For example, on a 2000 calorie diet you would eat 2000 * 0.75 = 150 grams of protein.

You can also aim for a certain number based on your weight. For example, aiming for 0.7-1 gram of protein per pound of lean mass is a common recommendation (1.5 – 2.2 grams per kilogram). It is best to spread your protein intake throughout the day by eating protein with every meal.

Keep in mind that these numbers don’t need to be exact, anything in the range of 25-35% of calories should be effective.

Even though eating more protein is simple when you think about it, actually integrating this into your life and nutrition plan can be difficult.

I recommend that you use a calorie/nutrition tracker in the beginning. Weigh and measuring everything you eat in order to make sure that you are hitting your protein targets. You don’t need to do this forever, but it is very important in the beginning until you get a good idea of what a high-protein diet looks like.

Protein is The Easiest, Simplest and Most Delicious Way to Lose Weight

Man Holding Piece of Raw SteakWhen it comes to fat loss and a better looking body, protein is the king of nutrients.

You don’t need to restrict anything to benefit from a higher protein intake. It is all about adding to your diet.

This is particularly appealing because most high-protein foods also taste really good. Eating more of them is easy and satisfying.

A high-protein diet can also be an effective obesity prevention strategy, not something that you just use temporarily to lose fat.

By permanently increasing your protein intake, you tip the “calories in vs calories out” balance in your favor.

Over months, years or decades, the difference in your waistline could be huge.

However, keep in mind that calories still count. Protein can reduce hunger and boost metabolism, but you won’t lose weight if you don’t eat fewer calories than you burn.

It is definitely possible to overeat and negate the calorie deficit caused by the higher protein intake, especially if you eat a lot of junk food.

For this reason, you should still base your diet mostly on whole, single ingredient foods.

Although this article focused only on weight loss, protein also has numerous other benefits for health. See https://drlilykiswani.com/10-science-backed-reasons-to-eat-more-protein/.

And Stay Healthy!

Probiotics Destroy Toxic Chemicals In Our Gut For Us

Leave a reply

It is an awesome fact of nature that we have trillions of organisms within our body – containing completely foreign DNA – some of which break down toxic chemicals that we humans have created to kill other things, but are now killing us, e.g. pesticides. Who are these strange helpers?

Bacteria!

Wait. Aren’t bacteria supposed to harm us? Aren’t they the enemy in the endless war against infection?

Well, when our immunity fails, some can grow out of bounds opportunistically. But they respond to the environment within which they are raised, not unlike most other creatures. Provide organic, wholesome vegetables, for instance, and you have a hotbed of positive activity in your gut. Provide sugar, processed foods and an increasing burden of chemicals and it can get ugly in there!

Also, believe it or not, ancient bacteria teamed up with our cellular ancestors eons ago to produce the energy-producing organelles within our cells called mitochondria. So, are we really that different from bacteria? No, on some level, we ARE bacteria, spurning some researchers to describe us as “meta-organisms,” composed as we are of many different living systems working symbiotically.

So, let’s look at some of the amazing feats of these friendly bacteria….

  1. Bisphenol A Toxicity: Absorption/Excretion – Bisphenol A (BPA) is an increasingly omnipresent petrochemical derivative with endocrine-disrupting properties (i.e. it messes up your hormones!) and is found in thermal printer receipts, all world paper currency, plastics, and many other consumer goods. Sadly, it is not a matter of whether or not you will be exposed, but to what degree. Enter the probiotics Bifodobacterium breve and Lactobacillus casei.  Probiotics “…reduced the intestinal absorption by facilitating the excretion of BPA, and that these probiotics may suppress the adverse effects of BPA on human health.”
  2. Bisphenol A Toxicity: Degradation – Novel, bisphenol A-degrading bacterial strains were isolated from the traditional Korean fermented cabbage dish known as kimchi.
  3. Insecticide Toxicity – Here comes kimchi to the rescue again!  In 2009, the Journal of Agricultural and Food Chemistry revealed that the rather nasty insecticide chlorpyrifos (CP), which has been linked to neurological effects, developmental disorders and autoimmune disorders, may be no match for the bacteria that make possible kimchi fermentation.
    These toxin-munching superheroes were found to degrade four other insecticides:
  1. Coumaphos – Insecticide
  2. Diazinon
  3. Parathion
  4. Methylparathion

If you think the chemical-munching and degrading abilities of probiotics are amazing, then consider that probiotics perform thousands of vital functions within our body, and have been clinically researched to prevent and/or reduce the symptoms of close to 200 different diseases.

Make sure to consume fermented foods or probiotic supplements, and Stay Healthy!

10 Reasons Why You Should Take Supplements

Leave a reply

Dave Asprey

Why should you take supplements:

1. Your Diet is not nutritious enough

Grains and most forms of modern dairy  can deplete nutrient stores and interfere with nutrient absorption.  They are toxins in themselves, which increases your nutrient needs.

2. Soil Depletion

Improper farming practices deplete the soil of nutrients.  When plants are repeatedly grown on the same land, the soil loses nutrients faster than they can be replaced.  Over time, the plants have fewer nutrients to grow.  Fertilizer contains just enough nutrition for the plant to survive until harvesting, but not enough to support human health.  This results in plants that have 75% fewer micronutrients.  In addition, most plants are not harvested fresh.  They sit on trucks, shelves, and counters for weeks before being eaten.  Over time, the nutrient content of these plants decreases.

Most modern fruits and vegetables are grown to increase their sugar content, not their nutrient value.  As a result, most of the common fruits and vegetables are artificially high in fructose and sugar and lower in key nutrients.

When plants contain fewer nutrients, the animals that eat these plants are also malnourished.  A study published in the Journal of Nutrition and Health found copper levels in the UK have dropped by 90% in dairy, 55% in meat, and 76% in vegetables.

3. Water Depletion

Water is also depleted of minerals due to modern production methods.  There is a huge variation in the mineral content of bottled and tap water, with tap water generally having more.  Water filters remove important minerals such as magnesium, which was a main source of magnesium for early humans.  If you don’t use a filter and you don’t have a well, it’s likely you’re consuming dangerous amounts of fluoride and/or are deficient in magnesium.  This could explain why people who drink water higher in calcium than magnesium develop more myocardial infarcts and ischemic heart disease.

4. Low Calorie Diets Are Low Nutrient Diets

Consuming a low calorie diet means you’re consuming fewer total micronutrients.  Humans are designed to consume a large amount of calories, and it doesn’t make you fat.  When you eat less (as everyone says you should), it’s easy to become malnourished.  When you’re consuming low quality foods, you have to eat even more to obtain the right amounts of nutrition.  This is one more example of why food quality matters.

What do we mean by low calorie?  According to this study most diets require 27,575 calories to supply all the essential micronutrients.  If you’re eating less than that, you’re deficient in nutrients.

Animal foods are generally higher in calories and nutrients, so it’s no surprise that’s where the majority of calories came from in early human development.  Since the modern trend is to reduce the consumption of animal foods, people are consuming fewer nutrients.

Pesticide-treated vegetables are lower in phenolics than organic ones.  This is because polyphenols are produced as a defense against bugs and pathogens.  When there is no reason to defend themselves, the plant stops producing polyphenols.   Fresh fruits and vegetables grown at home in well fertilized soil are going to be higher in nutrients than USDA organic versions.

There is also evidence that glyphosate – RoundUp herbicide – chelates minerals in crops on which it is sprayed. Unfortunately, organic is not always possible due to financial or logistical reasons.  Even when you can find organic foods, they aren’t necessarily better.

6. Grain-fed Meat & Conventional Dairy

Compared to grass-fed meat, grain-fed meat is abysmally low in antioxidants, micronutrients, fatty acids, minerals, and vitamins.  Grains are not a food for humans or herbivorous animals.  When herbivores are fed grains, they become malnourished, just like humans.  Grain-fed meat and farmed seafood can also serve as a carrier for more toxins, which increases nutrient needs.

Raw, unpasteurized, unprocessed, full-fat dairy can be good for you, but the kind most people buy at the grocery store is not healthy.  The majority of nutrients in milk are found in the fat (cream).  When you remove or reduce the fat, you are removing and reducing the nutrient content.  Pasteurization destroys some of the nutrients in both skim and full fat milk.  Conventional dairy is also high in aflatoxin and other mycotoxins that were in the cattle’s feed.

If you eat grain-fed meat or conventional dairy – supplementation is a good idea.

7. Toxin Exposure

Your body needs nutrients to deal with toxins.  When more toxins are present, you need more nutrients.  If you’re living in a cave or the garden of Eden, this will be less of a concern.  If you’re like the rest of us mortals – you’re exposed to a litany of toxins on a daily basis.

Here are just some of the things your body has to contend with:

    1. Xenoestrogens (plastics, BPA, some molds, petroleum products).
    2. Industrial solvents and cleaners.

Our bodies weren’t designed to deal with these toxins using only nutrition from food. They just weren’t. So if you plan to get your nutrition only from food, you should plan to get your toxins only from the Garden of Eden. Good luck with that.

8. Nutrient Absorption Declines With Age

Several studies have shown kids need more nutrients to support growth, and older people need more nutrients due to malabsorption.  As people age, they often begin taking medications which can interfere with nutrient absorption.  This means you need to take more nutrients in the most absorbable form possible.

9. Exercise Increases Nutrient Needs

Athletes often think tons of exercise is the key to a long and healthy life (it’s not).  They are among the first to denounce supplements as unnecessary, often with the idea that exercise is the best medicine.  I don’t advocate high amounts of exercise, but this is an important point.  If you’re doing enough exercise to substantially deplete energy reserves, you’re also using more nutrients for energy production and recovery.  As a result, athletes are at an even higher risk of nutrient deficiencies.  Since many athletes eat a low nutrient, high toxin diet – this is a serious concern.

10. Supplements May Help You Live Longer

Aging is a natural process, but it’s not fun.  If there are supplements than can delay this process, why not take them? There is good reason to believe a higher intake of nutrients may prolong life. If supplements can buy you a few more years of quality life, why not take them?

11. Expense & Health

Whether we like it or not, our diet is not sufficiently nutritious. Avoiding supplementation due to the cost factor is false economy.

Choose supplements wisely and Stay Healthy.

Why Is Spicy Food Good for You?

Leave a reply
  Dr. Mercola

Spicy foods are among the best for your health. They contain potent plant compounds called capsaicinoids, which have been found to prevent chronic diseases and are also what give peppers their heat.This, coupled with their high concentrations of vitamins and antioxidants, makes spicy peppers a unique superfood.

Spicy Foods Are Good for Your Heart and More

Capsaicin, one of the most studied capsaicinoids, in particular has also been linked to improved blood vessel function, atherosclerosis, metabolic syndrome, diabetes, obesity, non-alcoholic fatty liver, cardiac hypertrophy, hypertension, and stroke risk.

Hot Peppers May Lower Your Cancer Risk

Capsaicin has been shown to activate cell receptors in your intestinal lining, creating a reaction that lowers the risk of tumors.

Capsaicin has both antioxidant and anti-inflammatory properties and has even shown some promise for cancer treatment. Research has shown, for instance, that capsaicin suppresses the growth of human prostate cancer cells while leaving normal cells unharmed.Capsaicin has also been shown to be effective against breast, pancreatic, and bladder cancer cells, although you’ll likely need to eat large amounts of capsaicin regularly to get such benefits (such as three to eight habanero peppers a week).

Eating Spicy Food May Help You Lose Weight

Spicy foods increase satiety, helping you to feel full while eating less, and hot peppers may even help your body to burn more calories. Studies have shown capsaicin may help fight obesity by decreasing calorie intake, shrinking fat tissue, and lowering blood fat levels, as well as fight fat buildup by triggering beneficial protein changes in your body.

It stimulates brown fat, for instance, a type of fat that generates heat by helping you burn calories, which is why it’s being explored as a tool for weight loss, healthy metabolism, and more.

Research suggests that consuming thermogenic ingredients may boost your metabolism by up to 5 percent, and increase fat burning by up to 16 percent. It may even help counteract the decrease in metabolic rate that often occurs during weight loss.

Capsaicin Is an Excellent Pain Reliever

Capsaicin is not only a potent anti-inflammatory, which is useful for many types of pain, but also it provides pain relief by depleting your body’s supply of substance P, a chemical component of nerve cells that transmits pain signals to your brain. It also works by de-sensitizing sensory receptors in your skin.

This is why it’s often used in topical pain-relieving creams and patches. It’s actually the very intense burning sensation that, ironically, ultimately relieves pain.

Topical treatment with 0.025 percent (low concentration) capsaicin cream has also been found to relieve pain associated with osteoarthritis, with 80 percent of patients experiencing a reduction in pain after two weeks of four-times-daily treatment.

It’s also been shown to help reduce or eliminate burning, stinging, itching, redness of skin associated with moderate to severe psoriasis, and even help relieve migraine pain.

Boost Your Sex Life and More with These Other Healthy Spices

Peppers are only one type of spice, and when it comes to experiencing the full range of health benefits spicy foods offer, variety is key. In the case of your sex life, it’s not the spice from chili peppers but that from ginseng and saffron that showed benefit. In a review of purported aphrodisiacs, both ginseng and saffron were found to boost sexual performance.

Cinnamon

This spice may help to boost your metabolism, and it also has impressive benefits for blood sugar regulation, making it an ideal seasoning for people with diabetes or pre-diabetes.

Cinnamon has been found to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type 2 diabetes, as well as increase glucose metabolism by about 20 times, which would significantly improve your ability to regulate blood sugar.

Black Pepper

Black pepper contains a substance called piperine, which not only gives it its pungent flavor, but also blocks the formation of new fat cells. When combined with capsaicin and other substances, black pepper was also found to burn as many calories as taking a 20-minute walk. As an aside, black pepper also increases the bioavailability of just about all other foods — herbs and other compounds – making it a healthy choice for virtually any meal.

Mustard

The mustard plant is actually in the cruciferous family of vegetables (along with broccoli, cabbage, and Brussels sprouts, for instance). Mustard seeds have been shown to boost metabolic rate by 25 percent, which means you’ll burn calories more efficiently. In fact, just 3/5 teaspoon of mustard seeds daily may help you burn an extra 45 calories an hour.

Ginger

Ginger is another warming spice that has anti-inflammatory properties and is known to help soothe and relax your intestinal tract. Research also suggests that ginger may have thermogenic properties that help boost your metabolism, as well as have an appetite-suppressant effect when consumed, suggesting a “potential role of ginger in weight management.”

Cardamom

Cardamom is another thermogenic herb that helps boost your metabolism and may boost your body’s ability to burn fat.

In addition to the capsaicin, fresh chili peppers also provide high levels of immunity-boosting vitamin C, antioxidants including beta-carotene, lutein, and zeaxanthin, B vitamins. and even minerals like potassium, magnesium and manganese.

When Spicy Foods Should Be Avoided

You might want to wrap up your spiciest meals well before bedtime, as spicy foods before bed can give you indigestion that makes it nearly impossible to get a good night’s sleep. Even if you can eat spicy foods without discomfort, they are still linked with more time spent awake during the night and taking longer to fall asleep. It’s speculated this may be due to capsaicin affecting sleep via changes in your body temperature. Spicy foods may also irritate your bladder if you’re in the midst of a urinary tract infection (UTI), so you may want to hold off until you’re healed.

As for the notion that you should avoid spicy foods if you’ve got stomach issues, this is a myth – hot chilies may actually be protective. Not only have chili peppers been found to reduce the risk of stomach bleeding in people taking non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin, but eating them daily may also significantly reduce your risk of peptic ulcers. So if you enjoy them, there’s no reason not to indulge.

So spice it up! And Stay Healthy!

The power of removing nutrient deficiencies

Leave a reply

Here’s just one example (of many): Research in the British Journal of Psychiatry shows that providing fish oil and a multivitamin to prison inmates reduces aggressive and violent behavior by 35% and decreases antisocial behavior by 26%.
Also, a paper published in Nutrition Reviews shows that giving children fish oil and a multivitamin improves both their behavior and intelligence scores. (Who doesn’t want a smarter, better-behaved kid?)
That’s the power of removing nutrient deficiencies. When our bodies don’t have the nutrients they need to do their work, we all suffer. But as soon as we get these nutrients, we thrive.

Stay Healthy.