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Dr. Augusto Benavides Panizo ND BSc

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Dr. Augusto Benavides Panizo ND BSc

Naturopathic Doctor with a background in Biochemistry and Molecular Biology practicing in British Columbia, CA.

Dr. Augusto Benavides Panizo is a Naturopathic Doctor focused on a holistic approach to physical medicine and chronic pain. He also supports his patients in a primary care role, treating conditions related to hormonal health, digestive problems, and chronic stress. Born and raised in Peru, Dr. Augusto started his professional education by studying Biology for 2 years at the Universidad Peruana Cayetano Heredia (UPCH), before transferring to the United States. In the US, he completed his Bachelor of Science in Biochemistry and Molecular Biology (2016) from the University of Maryland, Baltimore County (UMBC). After dealing with chronic pain for several years, he found Naturopathic Medicine as both a solution to his health problems and a passion he could use to help others. This led him to Canada, where he graduated as a Doctor of Naturopathic Medicine (2022) from the Canadian College of Naturopathic Medicine – Boucher Campus (CCNM-Boucher Campus). In his practice, Dr. Augusto believes in comprehensive integrative care. Finding the root cause that connects the patient’s symptoms allows him to address the problem completely and effectively. His goal in patient care is not only to address a patient’s main health concerns but also to help them achieve many side benefits, such as improved mood and energy levels, as their overall health improves.

08/31/2025

This week, we will finish this short series with a simple guide to protein and fiber supplementation.

Protein Supplementation

1. Whey Protein – 1 scoop ~ 23g of protein and 126 calories
- Potent stimulator of muscle protein synthesis (Leucine)
- Helps improve blood pressure and endothelial function.
- Reduces the incidence of diabetes and metabolic syndrome.

2. Pea Protein – 2 Scoops ~ 27 g of protein and 120 calories
- Hypoallergenic
- At equivalent grams of protein, similar MPS stimulation as animal protein.

Fiber Supplementation

1. Metamucil/Psyllium husk - 1 Tbsp dissolved in water ~ 7g of fiber
- Reduces constipation
- Helps reduce cholesterol
- Improves body composition
- Regulates blood sugar
- Feeds beneficial microbiota

2. Inulin – 2 tsp dissolved in water ~ 6.4g of fiber
- Regulates blood sugar and insulin levels
- Promotes the growth of helpful bifidobacteria strains
-Reduces the growth of harmful Clostridium bacteria strains
- Improves HDL
- Reduces inflammatory markers in overweight people.

That concludes this short series. I hope that people can use it to improve their health and fitness journeys. Stay tuned for my upcoming series on effective supplement stacks for specific health aspects, such as liver function or cardiovascular function.

08/24/2025

This week, we will review a simplified guide on the synergy between protein and fiber, and why increasing their intake in tandem works better than in isolation.

Putting it together
Fiber - 0.4 g per kg of body weight per day
Protein – 1.2 g – 2.4 g per kg of body weight per day

For 60 kg (132 lb) & 3 meals per day
- 24 g of fiber and 72g – 144g of protein per day
- 8 g of fiber and 24 g – 48 g of protein per meal

For 90 kg (198 lb) & 3 meals per day
- 36 g of fiber and 108 g – 216 g of protein per day
-12 g of fiber and 36 g – 72 g of protein per meal

Why consume both of them in high amounts?
1) Increasing fiber and protein intake together works synergistically to reduce appetite and increase satiety.
2) For body composition, increasing both has a much more profound effect than either on its own.
a) Higher thermic effect
b) Markedly improved insulin resistance
c) Increased lipolysis
3) Fiber feeds beneficial microbiome to reduce fermentation of amino acids in protein, and to reduce toxin production.
4) Fiber helps to bind and remove excess hormones produced at higher rates with a higher protein diet.
5) Fiber helps to ensure a stable and steady supply of glucose and amino acids to muscles.
6) The combination makes effective body composition diets much easier to do.

Next week, we will finish off this short series with easy ways to supplement your diet to meet the protein and fiber intake goals we previously discussed.

08/17/2025

Today, we are diving into the subject of Fiber with a simplified guide to fiber intake.

How much each day?

Approximately 0.4g per kg of body weight
For example:
For a 90kg person – 36g per day or ~8-12g per meal
For a 60kg person – 24g per day or ~6-8g per meal

Why do we need that much?
1. Fiber is fermented by helpful microbes into short-chain fatty acids.
a) Improves insulin sensitivity/blood sugar levels.
b) Increases lipolysis, particularly in the liver.
c) Reduces inflammation.
d) Reduces overall energy intake and appetite levels.
2. Improves the digestion matrix to facilitate high-protein diets.
3. Binds to harmful chemicals and metabolites.
4. Helps to improve markers for cardiovascular disease, diabetes, and chronic inflammatory diseases.
5. Increased intake is associated with a reduction in overall cancer risk and cancer mortality risk.

What are some of the caveats?
1. Fiber needs to be consumed with sufficient water.
a. Fiber – water = more constipation
b. Fiber + water = better digestion
2. Potentially interferes with the absorption of medications if consumed simultaneously.
3. People with dysbiosis will experience more bloating, gas, and GI inflammation if not addressed.

The next post will review the synergy between protein and fiber and why you should consider increasing your intake in tandem.

08/11/2025

Last month, we at Noble presented at our Evolve Strength location on the topic of Protein and Fiber. The participants were so interested in the information that I decided to share the main ideas in the presentation over a series of weekly posts.

This week, we will begin with a simplified approach to protein intake and why you should consider increasing your protein intake.

How much each day?
Overall/Digestive health – 1.2g per kg of bodyweight.
Build muscle – 2.2g per kg of body weight
Fat Loss/Body recomposition – 2.4g per kg of body weight

Why do we need that much?
1. Protein is needed for most structures, enzymes, neurotransmitters, the immune system, etc.
2. High levels are needed to stimulate muscle protein synthesis.
3. Even higher levels are needed to offset a caloric deficit to maintain or build muscle while trying to lose weight.
4. Increasing protein in a meal will keep you fuller, stabilize your blood sugars, and stimulate muscle protein synthesis for longer periods.
5. High protein intake supports muscle/bone growth, a strong cardiovascular system, a strong immune system, an efficient liver, a resilient vascular system, a robust nervous system, optimal tissue repair, and many more.

What are some of the caveats?
1. Some people might need digestive enzymes and/or Betaine HCL to digest the upper ranges fully.
2. Some people might need betaine HCL to prevent heartburn.
3. Some people might need protein shakes to increase their intake.
4. Some people might need to fix their microbiome before increasing/while intake.
5. Many sources of protein are highly processed and not worthwhile.
6. People with pre-existing kidney problems need to limit protein intake.
7. You will need to increase your fiber and probiotic intake to ensure a healthy microbiome in the long run.

Next week, we will go through the topic of Fiber and why you should consider increasing your intake.

07/24/2025

Join us on Tuesday, July 29th, 2025, at 6:00 PM at Noble Downtown @ Evolve Strength for a highly informative talk on protein and fiber intake. This information can be used for body composition, digestive health, and to improve overall health.

📍 410-658 Homer St., Vancouver, BC
🎁 All attendees receive free resistance bands
🎉 One lucky participant will win a Metabolism Analysis & Personalized Program – a $346 value

***Call 604-734-7760 to RSVP — spots are limited!

More information at: https://noblenaturopathic.com/protein-fiber-nutrient-strategy/

03/15/2025

This week we wrap up the body recomposition series with a reminder that supplements can be a great addition to a body recomposition journey but can also be risky for some.

Although most of the supplements I recommended in this series are on the safer and tested side of the supplement industry, there are some caveats worth considering before choosing to take them.

1. Caffeine – Cardiovascular disease /Anxiety

Caffeine is a great addition to a body recomp program, however, we have to be aware that it is a stimulant and it can be overused to the point of causing harm. People who are at particular risk are those with pre-existing heart problems like high blood pressure, angina, and arrhythmias.

People who suffer from anxiety should also be cautious with adding more caffeine to their day and should stay away if it causes an increase, as this is not conducive to a productive lifestyle.

2. Ashwagandha– Hyperthyroidism

Ashwagandha is a wonderful herb that can boost metabolism by reducing cortisol and increasing thyroid hormone. This is great if you are someone who has low thyroid and high cortisol. However, if you are someone who has high thyroid and low cortisol, taking this herb will not improve your quality of life or your ability to induce body recomposition as it is further deviating you from a balanced hormonal profile.

3. Black Seed Oil/Berberine – Herxheimer reaction/Extensive medications

For those using these for dysbiosis, be cautious to go slow with the dosage at first to prevent causing an extreme Herxheimer or die-off reaction that can feel like a stomach flu.

For those taking pharmaceutical medications, you have to work with a licensed healthcare professional if you want to try these as it will require careful timing and dosage management as these can increase the blood levels of medications.

4. Green tea Extract – Empty Stomach/Dysbiosis

When we take green tea extract on an empty stomach, it can be irritating to the lining of the stomach, causing nausea and vomiting. To avoid these, simply make sure you always take it with some food.

The problem with taking this with pre-existing dysbiosis that is not being simultaneously treated is that by inhibiting and slowing down carbohydrate absorption, this supplement can inadvertently feed the dysbiosis by allowing it to feast on those yet absorbed carbohydrates. It is wise to either first address dysbiosis before taking this supplement or treat it simultaneously so the bacteria are killed off as they try to feed on the not yet absorbed carbohydrates.

And that’s it! These are the cautions to keep in mind when using effective body composition supplements. This is the last post of this series, but stay tuned as I will be sharing other useful naturopathic concepts and series in the near future.

If you find these posts helpful and would like to get personalized support with your health journey, including a tailored approach to body recomposition, feel free to book with me at Noble Naturopathic in Vancouver at G104-2480 Spruce St. Vancouver, BC V6H2P6 or within Evolve Strength (at The Post) - 658 Homer St #410, Vancouver, BC V6B 2R4 - https://noblenaturopathic.com/dr-augusto-benavides/

or book with me at Physiozone in Surrey – 10030 King George Blvd, Surrey, BC V3T 2W4 - https://physiozone.janeapp.com/ #/staff_member/32

Both clinics offer direct billing to extended health insurance.

*Disclaimer: These posts are meant as generalized educational information. For proper medical advice please book an appointment with a licensed physician to discuss your specific case.

03/08/2025

Today we discuss the supplements for the last weight loss subtype, Lean Athletes. These people have been engaging in sports or resistance training for some time and have obtained decent body recomposition results. They likely have been working on their diet and training to improve results over time. However, they might feel like they want to speed things up or push past a perceived plateau.

In this case, the optimal approach involves pushing the body to dig deeper into fat stores by creating periods during the day when we deliberately force the body to primarily rely on fats for energy while preserving muscle tissue. To do this we must push protein levels to or above the 2.7g/kg of BW and fiber closer to 40g per day while restricting carbohydrates to the meals right before and right after a workout.

The strategy essentially involves replacing breakfast with 2 cups of coffee, green tea extract, a protein shake, and a psyllium husk or Metamucil drink.

1. Coffee – Brewed or instant coffee are both great options due to the high antioxidant content in both.
Costs ~ $15 a month for 2 cups with breakfast.

🔥Adenosine antagonism leads to the release of catecholamines and a thermogenic effect which increases basal metabolic rate.

🏃‍♂️PDE activity causes lipolysis in fat cells and improves protein synthesis in muscle.

🛡️L-Theanine can be added to reduce overstimulation at a 2:1 ratio.

2. Green tea Extract – An amazing source of antioxidants and a gentle stimulant for the body.
Costs ~$10/month at 500mg/day taken with breakfast.

🔥EGCG inhibits COMT leading to increased metabolism and fat mobilization through higher serum epinephrine/norepinephrine.

🏃‍♂️AMPK activation increases fatty acid metabolism and lowers appetite.

🍞When consumed with carbohydrates, it reduces their absorption by up to 30%, reducing total carbohydrate intake and insulin resistance.

3. Whey Protein Powder Concentrate – A protein fraction of cow’s milk that provides a particularly anabolic mixture of amino acids.
Costs ~$80/month at 2 scoops/day dissolved in water or low-fat milk taken as breakfast to create a high fiber, high protein, low-calorie meal replacement.

💪 Helps to easily reach critically high protein levels needed to maintain muscle mass in a hypocaloric diet.

🏃‍♂️Stimulates Muscle Protein Synthesis (MPS) more than other proteins at equivalent protein grams.

🔥Reduces triglycerides, LDL Cholesterol, and gastric emptying rate.

4. Psyllium Husk/Metamucil - A soluble fiber that balances the digestive challenges of the ketogenic and intermittent fasting diets and acts as a prebiotic.
Costs ~$10/month at 10g dissolved in water per day taken as breakfast to create a high fiber, high protein, low-calorie meal replacement.

🔥 Increases butyrate production to increase lipolysis, stabilize energy and appetite levels, and reduce liver fat.

🦠 Fiber helps to regulate the movement of the digestive tract and feed beneficial bacteria.

🍞Improves insulin sensitivity and overall inflammation.

And that’s it! These are the most useful supplements for a lean athlete trying to push further into fat loss and how to strategically use them for optimal results. Next week’s article will be the last of the series and it will highlight effective weight loss supplements that must be approached with caution due to inherent risks.

If you find these posts helpful and would like to get personalized support with your health journey, including a tailored approach to body recomposition, feel free to book with me at Noble Naturopathic in Vancouver at G104-2480 Spruce St. Vancouver, BC V6H2P6 or within Evolve Strength (at The Post) - 658 Homer St #410, Vancouver, BC V6B 2R4 - https://noblenaturopathic.com/dr-augusto-benavides/

or book with me at Physiozone in Surrey – 10030 King George Blvd, Surrey, BC V3T 2W4 - https://physiozone.janeapp.com/ #/staff_member/32

Both clinics offer direct billing to extended health insurance.

*Disclaimer: These posts are meant as generalized educational information. For proper medical advice please book an appointment with a licensed physician to discuss your specific case.

03/07/2025

Most of us have heard that blueberries are a great source of antioxidants, but how important are they, and how should we include them in our diets?.

Blueberries are such a strong and efficacious antioxidant that they even improve cognitive function by reducing oxidative stress within the brain. Therefore, the antioxidant content of the blueberry product used should be considered when choosing an option.

As naturopathic doctors, we tend to support the notion that fresh is best. This is true for many dietary sources of nutrients, and it's certainly true for the flavor profile of many of these. However, blueberries are one of those foods that defies common sense at times.

Frozen blueberries are very affordable and accessible compared to fresh ones. This further supports the notion that they are probably not “as good” as the fresh ones. Although this is true if we choose to use them as a topping for our Greek yogurt, if we focus on antioxidant content, it is frozen blueberries that come out on top.

These were the results that researchers obtained in a study published in BioMed Research International comparing various blueberry products and their total antioxidant content - https://onlinelibrary.wiley.com/doi/10.1155/S1110724304406123

The bottom line is both fresh and frozen blueberries are great sources of antioxidants. The difference is that frozen blueberries are the cheaper option for smoothies trying to maximize antioxidant content, while fresh blueberries are a slightly more expensive option that works great when texture and visual appeal are important.

03/01/2025

Today we are discussing the most effective supplements to enhance weight loss for those who partake in a ketogenic diet and/or do intermittent fasting. They tend to rely on fats for fuel more than the average person and need supplementation to match that.

In theory, relying mostly on fats for fuel is the perfect strategy for weight loss. Unfortunately, relying entirely on fats for fuel while not being able to meet a high energy demand might lead to cramping during exercise, losing power and endurance at high exercise intensities, and having problems regulating mood as the brain struggles to maintain stable energy production causing increased production of stress hormones.

The naturopathic approach in this case is to enhance the body’s ability to utilize fats and help it stabilize digestion and energy production.

1. Carnitine (Acetyl-Carnitine or L-Carnitine L-Tartrate) – A molecular metabolic ferry that shuttles fat into the mitochondria for beta-oxidation.
Costs ~$20/month at 1500mg per day taken with a meal or 45 minutes before a workout.

🔥 Important cellular component that brings fatty acids to the mitochondria to be burned for energy.

⛽ Pushes the body to utilize more fats for fuel. This leads to less muscle cramping from insufficient ATP, and less appetite during fasts or ketogenic diets.

⚖️ Leads to reductions in BMI, body weight, and fat mass when combined with the right diet type and caloric deficit.

2. Psyllium Husk – A soluble fiber that balances the digestive challenges of the ketogenic and intermittent fasting diets and acts as a prebiotic.
Costs ~$5-10/month for 5-10g per day taken during a fast or after a high-fat meal.

🔥 Increases butyrate production to increase lipolysis, stabilize energy and appetite levels, and reduce liver fat.

🦠 Fiber helps to regulate the movement of the digestive tract and feed good bacteria.

🍞Improves insulin sensitivity and overall inflammation.

3. Taurine – A molecule, similar to amino acids, that has various functions in the human body.
Costs ~$15/month at 3g per day taken with a meal or pre-workout.

💪 Increases mitochondrial buffering and reduces lactate accumulation during high-intensity cardio or resistance training with medium to heavy weights.

🔥 Reduces fatigability by increasing lipolysis and mitochondrial function.

⛽ Pushes the body to utilize more fats for fuel. This leads to less muscle cramping from insufficient ATP, and less appetite during fasts or ketogenic diets.

And that’s it! These are the most useful supplements for people trying to lose weight during a ketogenic diet and/or intermittent fasting. Next week we will discuss the last subtype, lean athletes.

If you find these posts helpful and would like to get personalized support with your health journey, including a tailored approach to body recomposition, feel free to book with me at Noble Naturopathic in Vancouver at G104-2480 Spruce St. Vancouver, BC V6H2P6 or within Evolve Strength (at The Post) - 658 Homer St #410, Vancouver, BC V6B 2R4 - https://noblenaturopathic.com/dr-augusto-benavides/

or book with me at Physiozone in Surrey – 10030 King George Blvd, Surrey, BC V3T 2W4 - https://physiozone.janeapp.com/ #/staff_member/32

Both clinics offer direct billing to extended health insurance.

*Disclaimer: These posts are meant as generalized educational information. For proper medical advice please book an appointment with a licensed physician to discuss your specific case.

02/22/2025

This week we are going to discuss supplements for a weight loss subtype that is rarely thought of when someone is having difficulties losing weight, Iron Deficiency Anemia. This information is also applicable to those who might not yet have anemia, but who already have low serum and intake levels of Iron. People who are vegan, vegetarian, or who have a source of blood loss in the GI tract or a genetic condition affecting iron absorption or metabolism are particularly at risk.

The people in this subtype have depleted reserves of Iron, are usually pale, tired, easily fatigued, easily bruised, and often struggle with attention and motivation. Iron is needed to manufacture dopamine and adrenaline to stimulate motivation, focus, and intense workouts. Iron is also needed for the hemoglobin and myoglobin complexes needed to carry oxygen to muscles and other tissues to efficiently burn fats for fuel in a process called beta-oxidation.

The naturopathic approach in this case is to quickly and effectively correct iron levels to progressively improve the person's ability to efficiently lose weight.

1. Iron Bisglycinate or Heme Iron + Vitamin C – A highly absorbable vegan form of Iron, or an extremely absorbable non-vegan form combined with an antioxidant vitamin that enhances absorption.
Costs ~$10/month at 25-50mg Ferrous Bisglycinate and 1000mg Vitamin C /or/ 11mg Heme-Iron and 100mg Vitamin C every other day with a meal.

🩸Directly responsible for increasing iron content of the body, leading to increased hemoglobin, RBCs, and hematocrit.

🔥 Increased oxygen-carrying capability leads to increased beta-oxidation potential.

🏃‍♂️Sufficient iron allows for optimal dopamine and norepinephrine production needed for intense workouts and proper lipolytic stimulation.

🧬 Vitamin C increases iron absorption, improves norepinephrine and L-carnitine synthesis, and reduces resistin (a marker for adipose tissue that is difficult to use for fuel).

2. Spirulina - A nontoxic cyanobacterium that is rich in nutrients like Iron and antioxidants.
Costs ~$20/month at 5g per day taken with your largest meal of the day.

🩸Increases levels of hemoglobin, red blood cell count, and hematocrit.

🧬 Phycocyanin may stimulate RBC production while iron content provides raw material.

🔥 Increases fat oxidation.

And that’s it! These are the most useful supplements for someone with low Iron or Iron Deficiency Anemia, who is trying to lose weight. Next week we will go over the most useful supplements for someone trying to lose weight using the ketogenic or intermittent fasting diets.

If you find these posts helpful and would like to get personalized support with your health journey, including a tailored approach to body recomposition, feel free to book with me at Noble Naturopathic in Vancouver at G104-2480 Spruce St. Vancouver, BC V6H2P6 or within Evolve Strength (at The Post) - 658 Homer St #410, Vancouver, BC V6B 2R4 - https://noblenaturopathic.com/dr-augusto-benavides/

or book with me at Physiozone in Surrey – 10030 King George Blvd, Surrey, BC V3T 2W4 - https://physiozone.janeapp.com/ #/staff_member/32

Both clinics offer direct billing to extended health insurance.

*Disclaimer: These posts are meant as generalized educational information. For proper medical advice please book an appointment with a licensed physician to discuss your specific case.

02/15/2025

Today we continue the series by tackling the most effective weight loss supplements for people with Metabolic Syndrome. People in this subtype have a chronic, complicated health picture that includes abdominal obesity (intrabdominal fat stores), high blood pressure, high fasting blood sugars, high triglycerides, and low HDL.

The naturopathic approach is to address elevated blood glucose and triglycerides while improving the function of the liver to progressively improve HDL and intrabdominal fat stores.

1. Chromium Picolinate – A mineral that’s involved in insulin and glucose regulation, which improves insulin sensitivity.
Costs ~$5/month at 500mg Chromium Picolinate per day taken with the largest meal of the day.

🔥 Supplementation in people with metabolic syndrome (usually deficient) was found to reduce body weight, BMI, and body fat percentage.

2. Berberine – A plant alkaloid with powerful antimicrobial and metabolic effects.
Costs ~$18/month at 500mg twice per day with your largest meals of the day.

💊 🦠 The mechanism of action is like the standard-of-care medication Metformin, albeit with a positive impact on the GI rather than a detrimental one.

🩸 Particularly effective at reducing waist circumference (visceral adiposity) and fasting blood sugar.

🍞Helps to reduce inflammation and improve insulin sensitivity.

3. Black Seed Oil – A seed oil with powerful antioxidant and metabolic effects.
Costs ~$17/month at 500mg taken twice per day with your largest meals of the day.

🍔Reduces cholesterol synthesis and increases clearance of cholesterol through bile acids.

🍞Reduces the rate of uptake of carbohydrates in the intestines, glucose synthesis by the liver, and improves pancreatic function.

🏃‍♂️Activates AMPK in skeletal muscles and liver cells increasing fatty acid metabolism.

🛡️Anti-inflammatory effects lead to improved insulin sensitivity.

4. Spirulina – A nontoxic cyanobacterium that is rich in various nutrients and antioxidants.
Costs ~$20/month at 5g/day taken with your largest meal of the day.

🩸Improves liver function and its ability to regulate cholesterol, triglycerides, and blood sugar.

🛡️Potent antioxidant activity prevents the build-up of plaque in arteries.

🔥 Increases fat oxidation.

🦠 Also helpful in reducing allergy symptoms.

⚠️WARNING - It is important to take berberine and black seed oil away from medications.

And that’s it! These are the supplements with the best evidence for simultaneously enhancing weight loss and overall health for someone with metabolic syndrome. Next week, we will discuss the most effective supplements for someone with iron deficiency anemia trying to lose weight.

If you find these posts helpful and would like to get personalized support with your health journey, including a tailored approach to body recomposition, feel free to book with me at Noble Naturopathic in Vancouver at G104-2480 Spruce St. Vancouver, BC V6H2P6 or within Evolve Strength (at The Post) - 658 Homer St #410, Vancouver, BC V6B 2R4 - https://noblenaturopathic.com/dr-augusto-benavides/

or book with me at Physiozone in Surrey – 10030 King George Blvd, Surrey, BC V3T 2W4 - https://physiozone.janeapp.com/ #/staff_member/32

Both clinics offer direct billing to extended health insurance.

*Disclaimer: These posts are meant as generalized educational information. For proper medical advice please book an appointment with a licensed physician to discuss your specific case.

02/12/2025

Today we continue the body recomposition series with a weight loss subtype that is the first in people’s minds when they have a hard time losing weight, Slow Metabolism. People in this subtype have a hard time losing weight even though they are generally not very hungry and tend to eat small amounts of food. These people will also typically complain of having constipation as well as feeling cold and tired all the time.

This experience is common in people who tend to undereat and/or underexercise while very stressed out for a long time. Physiologically, this often causes a drop in thyroid hormone, sometimes accompanied by excess cortisol, further complicating weight loss with insulin resistance.

The naturopathic approach in this case is to rebalance thyroid hormone and cortisol to promote sustained energy levels, and gently push the metabolism with natural stimulants.

1. Ashwagandha – A powerful herb that increases thyroid hormone while reducing cortisol levels.
Costs ~$15/month at 300-500mg of KSM-66 or a similar extract per day taken with dinner.

🔥Balances and boosts metabolism by reducing cortisol and increasing thyroid hormone production.

💪 Improves sleep and muscle protein synthesis, both of which contribute to improved weight loss.

🍞Improves insulin sensitivity through various mechanisms including reduction of inflammation and improved hormonal pattern.

🌞 Helpful at improving mood-related deficits in diet and training.

2. Green tea Extract – An amazing source of antioxidants and a gentle stimulant for the body.
Costs ~$10/month at 500mg/day taken with your largest meal of the day.

🔥EGCG inhibits COMT leading to increased metabolism and fat mobilization through higher serum epinephrine/norepinephrine.

🏃‍♂️AMPK activation increases fatty acid metabolism and lowers appetite.

🍞When consumed with carbohydrates, it reduces their absorption by up to 30%, reducing total carbohydrate intake and insulin resistance.

3. Caffeine – Best consumed as coffee or tea as this is more effective at causing fat burn and preserving good health due to antioxidant content.
Cost - Price varies depending on how someone likes to consume caffeine, but can be as low as $30 a month. Total daily intake should be below 400mg/day and end early enough in the day not to disrupt sleep.

🔥Adenosine antagonism leads to the release of catecholamines and a thermogenic effect which increases basal metabolic rate.

🏃‍♂️PDE activity causes lipolysis in fat cells and improves protein synthesis in muscle.

🛡️L-Theanine in tea (although it can also be added to coffee) reduces overstimulation for sensitive people.

And that’s it! These are the most effective supplements to enhance weight loss in people whose biggest hurdle is a slow metabolism. Next week we will go over the most useful supplements for people with metabolic syndrome who are trying to become healthier and lose weight.

If you find these posts helpful and would like to get personalized support with your health journey, including a tailored approach to body recomposition, feel free to book with me at Noble Naturopathic in Vancouver at G104-2480 Spruce St. Vancouver, BC V6H2P6 or within Evolve Strength (at The Post) - 658 Homer St #410, Vancouver, BC V6B 2R4 - https://noblenaturopathic.com/dr-augusto-benavides/

or book with me at Physiozone in Surrey – 10030 King George Blvd, Surrey, BC V3T 2W4 - https://physiozone.janeapp.com/ #/staff_member/32

Both clinics offer direct billing to extended health insurance.

*Disclaimer: These posts are meant as generalized educational information. For proper medical advice please book an appointment with a licensed physician to discuss your specific case.

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2480 Spruce Street G104
Vancouver, BC
V6H2P6

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Wednesday	10am - 6pm
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Website

https://noblenaturopathic.com/dr-augusto-benavides/, https://physiozone.janeapp.com/#/staff_member/32, https://noblenatu

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