My Healthy Bite

07/18/2023

I’m not saying you should ignore any extreme results on the lab tests. However, it’s awfully hard for me to tell a guy who’s lost 100 pounds, reversed his diabetes, conquered sleep apnea, and went from doing half a pullup to 10 full pullups to go back to the old diet just because a number on a test result is out of range.

Of course, most times the personal results and the lab tests match up. The numbers improve when you lose the weight and improve the health. But if the two conflict, I would take a very serious look at listening to your own experience before you do anything drastic.

02/05/2023

Beware and be smart. These hidden sugars will short circuit your health and ability to maintain a healthy weight.

Many of you have said ditching sugar is one of your New Year intentions. I love this. Added sugar is definitely one of the first things you'll want to leave behind when creating better health. However...

⚠️WARNING: Even if you don't see the word "sugar" on an ingredient label, it doesn't necessarily mean the product is sugar free, or even healthy for that matter.

Manufacturers are pretty smart about using sugar substitutes that are just as, if not more harmful to your health, but harder for consumers to detect.

One of the most harmful is High Fructose Corn Syrup (HFCS), avoid it at all costs. 👎

01/19/2023

Who doesn't want a little Miracle Grow for their brain. Remember walking really does count.

Exercise creates a brain-derived neurotrophic factor (BDNF), which is basically Miracle Grow for your brain. When you exercise, your brain becomes more elastic. Exercise also helps to improve your mood, boost your energy, and reduce overall stress in your body and mind.⁣⁣
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One of my favorite benefits of exercise is that it improves insulin sensitivity, which is the biggest contributor to advance aging. Exercise actually makes your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin means less dangerous visceral belly fat. ⁣⁣
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Daily movement also enhances detoxification by stimulating the colon and releasing toxins through your sweat. It boosts detoxification of environmental chemicals. Vigorous exercise will help you work up a sweat, but gentle exercise keeps your circulation going and flushes out all the toxic fluids that build up in your lymphatic system. Even just lying on your back and putting your legs straight up against the wall for 20 minutes can make a huge difference. ⁣⁣
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Clearly, daily movement has whole-body benefits. These are just a few of them. The question becomes, how do we incorporate movement daily? Here are three simple ways. ⁣⁣
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Make it a priority and think ahead. Every single day I schedule time in my calendar to work out. If I don’t schedule it, I won’t do it. Also, make it easy.
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Do it first thing in the morning. We all know how easily pushing exercise to the back burner and subsequently neglecting it can become. Do your daily exercise first thing in the morning to jump-start your metabolism and set your day on the right course.⁣⁣
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Make it fun. I encourage you to explore all the fun things you may enjoy and save exercise for those times when you just can’t find a way to play on your own or with someone else. Vary up your routine and above all, make it fun.
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Ever since I’ve made movement part of my life, I notice that I’m happier, calmer, stronger, and I just feel good. If you could put exercise into a pill, it would be a blockbuster drug. So I encourage you to get up today and move your body, even if it’s just for a few minutes.⁣⁣

09/17/2022

Most of us do not realize the damage we are doing by using Canola,Sunflower, Safflower and other industrial seed oils. Check this out.
https://www.levelshealth.com/blog/best-fats-and-oils-metabolic-health/?utm_source=drip&utm_medium=email&utm_campaign=Why+Isn’t+High-Fructose+Corn+Syrup+Regulated%3F

Fats can either fight or promote inflammation and insulin resistance. Here’s how to select ones that add flavor and nutrients and benefit your health.

08/27/2022

Even a little intermittent fasting can be very beneficial.

THE MAGIC STARTS AT 13 HOURS ✅

At 13 hours after your last meal, your body typically begins producing ketones.

If your last meal was a big bowl of pasta, that's going to take a little longer! If your last meal was keto, you're already making ketones and they will only rise higher.

Ketones are a sign you are now using fat as energy instead of sugar.

If you're in a fasted state, that fat is going to be your own fat!

Teach your cells to use your own fat, instead of feeding them every few hours.

If your goal is weight loss then 13-24 hours is where you'll want to spend most of your days.

If you're already there, we've got to get you into the burn zone.

This is the zone for releasing that stubborn weight which comes between 24-36 hours.

I tell my patients, if you want to lose weight, you need to get to that 36-HOUR mark, ONCE A WEEK.

If you're new to fasting, that is going to seem CRAZY. That's okay! Work up to it by starting at 13 hours, and pushing breakfast back an hour every week.

Slow and steady wins the race.

08/26/2022

Looking at all the crazy additives in our foods today, may give you a hint why we have so much inflammation in our society today. My motto, Eat Real Food and minimize processed foods.

Inflammation is part of the body’s natural defense system and can be a good thing in balance.

However, when your immune system shifts out of balance, inflammation can run rampant—causing a chronic, smoldering fire inside your body that contributes to disease, weight gain, and more.

In additon to taking these supplements to help reduce inflammation, what we eat is one of the biggest levers we have when it comes to driving or reducing inflammation.

Industrial food drives inflammation, oxidative stress, hormone and neurotransmitter imbalances, overloads your detoxification system, depletes your energy, damages your microbiome, and changes your gene expression to turn on disease-causing genes.

Real, whole, nutrient and phytonutrient-rich food does the opposite. It turns off inflammation, increases antioxidant systems, balances hormones and brain chemistry, boosts detoxification, increases energy, optimizes your microbiome, and turns on disease-preventing, health-promoting genes.

07/19/2022

Life Changing Bread.

I know, I felt the same way. How on earth can a bread recipe change your life? However if you have reluctantly given up grains because of potential food sensitivities, thyroid issues or other even more devastating health issues, you will more than understand the name.

When I first discovered this recipe, I was very reluctant… but what a surprise, it is delicious plain, toasted with peanut butter or your favorite spread. It’s my new Avocado toast base. Oh and it’s super easy to make.
https://food52.com/recipes/28886-my-new-roots-life-changing-loaf-of-bread

04/01/2022

It's really not as hard as you think to remove these Ultra Processed Foods from your diet... The difference in how you feel will make you a beliver. Just eat real foods.

These foods have been scientifically proven to cause disease and death, so why do we still keep reaching for them?

In a recent episode of my Masterclass series, I am interviewed by my good friend and podcast host Dhru Purohit about foods that you should never eat again, foods to limit, and the food industry’s role in why these foods are so pervasive in our supermarkets.

You can listen to the full episode here: https://bit.ly/3IbPHBU

03/21/2022

I know...we have all heard this for the past few years. However we are at a point where the research has become more and more convincing. Trust me the health benefits are definitely worth the lifestyle change. Take baby steps by kicking Ultra Processed Foods out of your daily diet.

Add to that reducing stress and sleeping better, and you’re on the way to a healthier lifestyle that benefits both your body and your mind.

In my Masterclass series, and I discuss the basics of Functional Medicine, including diet, inflammation, stress, and sleep, and why it’s important to start reducing chronic disease right now to live a longer, healthier, vitality-filled life.

Take a listen to the full episode titled, “How To Get To The Root Cause Of All Chronic Disease,” on your favorite podcast app.

03/21/2022

Unfortunately PCOS is much more common today than ever before and we now know it has much to do with our diet...

Can elevated uric acid cause polycystic ovarian syndrome?

Polycystic ovarian syndrome (PCOS) is an endocrine and metabolic disorder that affects 4-18% of reproductive-aged women in the United States. It's characterized by symptoms including irregular menstruation periods, excess androgenic hormones, and polycystic ovaries.

And, more importantly, PCOS can cause some pretty serious complications.

A recent study in Reproductive Biology and Endocrinology evaluated over 1.1K women with PCOS and nearly 10.8K without it and looked at things like blood pressure, reproductive hormone levels, and our old pal uric acid. The findings showed that, while 8.7% of participants without PCOS were shown having hyperuricemia, over 25% of women with PCOS had elevated uric acid levels.

“…our findings confirmed that the serum uric acid level and the prevalence of hyperuricemia markedly increased in women with PCOS independent of age and BMI,” the study's authors wrote.

Read the full article at the link in my bio: https://www.drperlmutter.com/pcos-and-the-role-of-uric-acid/

03/21/2022

Even something as simple as not snacking after dinner and postponing breakfast for 1-2 hours after waking can provide many health benefits. Give it a try and see how you feel.😊

While many people associate fasting with restricting eating for long periods of time, there are actually many styles with different timing, which can make fasting a much more approachable practice than you might think. In fact, many of you are probably already fasting without even realizing it.

The most basic kind of fast is the break taken between dinner and breakfast. Fasting during this time, which usually falls between 12 and 14 hours, falls into line with our natural circadian rhythms of when the sun is up or down.

The term intermittent fasting can describe multiple timetables for eating. A 5:2 approach means eating only about 25% of caloric needs during two separate days each week; a 16:8 intermittent fast means extending your nightly fast, taking 16 hours between dinner and breakfast, which many people feel good doing several days a week.

Other approaches include a complete 24-hour fast or time-restricted eating where you would only eat within a 6-hour window during the day.

One important caveat of fasting is that when you do eat, you still need to eat well. Fasting and then binging on ice cream and french fries is not going to get you anywhere. The same dietary guidelines I’m always sharing—eat real foods, tons of non-starchy colorful veggies, healthy fats, high-quality protein, etc.—are an amazing compliment to any fasting regime.

It’s also important to note that fasting isn’t for everyone. For example, those with a history of eating disorders or who are pregnant or breastfeeding. Be sure to talk about fasting with your practitioner to decide if it’s right for you.

01/22/2022

The narrative never changes. When in doubt, eat more Real food. It's full of healing ingredients. 😊

I like to look at the grocery store as the Farmacy — all of the colorful fruits and vegetables contain powerful phytochemicals that can greatly impact our health. Which of these healing foods is your favorite?

12/27/2021

Unfortunately many do not even know they are prediabetic. Next time you see your doc, be sure to check your A-1C

This is the result of the mountains of sugar and flour we consume, which leads to high glucose and insulin, which creates a domino effect. It drives excess calories into fat cells that then produce messengers to increase hunger, slow metabolism, prevent fat burning, and cause inflammation to spike. ⁣
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In women, too much insulin turns estrogen into testosterone. This can lead to something misleadingly called polycystic ovarian syndrome. It is not an ovarian problem. It is a dietary problem.⁣
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The extra testosterone in women causes hair loss, facial hair, acne, and infertility. In men, the testosterone gets converted to estrogen, which is why men with big bellies often have man b***s and lose the hair on their bodies. ⁣
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The same high-sugar and -starch diet also spikes the hormones cortisol and adrenaline. When you eat a sugar- and starch-laden diet, your body literally perceives it as a stressor, just like when a tiger chases you. Adrenaline and cortisol increase, worsening insulin resistance and increasing cravings for sugar and starch.⁣
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In my practice I bring balance to hormones by addressing insulin resistance, first using the Pegan Diet—a whole foods, good-fat, plant-rich, fiber-rich, low-glycemic diet.⁣
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For women who are dealing with estrogen dominance (leading to PMS and cancers), I work on maintaining a healthy gut microbiome by increasing fibers (such as flaxseeds), which can detoxify and remove excess estrogen.⁣
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For men who have low testosterone, we reduce sugar and increase healthy fats. I raised my testosterone significantly when I reduced starches and ate more healthy fats from nuts, seeds, avocado, olive oil, and grass-fed meats.⁣
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You can learn more in my latest book, The Pegan Diet at PeganDiet.com.⁣

12/03/2021

Sounds simple enough...one meal for everyone, but my guess is you may still have to disguise some of it.

Kids have gone through a highly challenging year with the pandemic. Depression and anxiety in adolescents have doubled, and trends for overweight and obesity in children have risen more than 9%.

A recent study found that eating vegetables and fruits was significantly associated with improved mental health in kids.

What’s especially powerful is that nutrition was found to have as much or more impact on well-being as factors like experiencing regular arguing or violence at home. We don’t want to overlook the simple yet impactful things we can do to help our children.

Study: https://www.sciencedaily.com/releases/2021/09/210928075004.htm

11/14/2021

Unfortunately today our food is representative of our "throw away" culture...All about convenience...and even more unfortunate is the price we are paying for the convenience.

Unfortunately, our modern diet is rich in damaging refined carbs—pizza, fries, bread, pasta. These are the types of nutrient-stripped foods that drive high blood sugar, inflammation, and insulin; raise your triglycerides; lower your good cholesterol; and fuel diabetes, cancer, dementia, and heart disease.

So when I tell my patients, don’t fear carbs, I mean slow carbs, especially veggies — for instance, arugula, kale, broccoli, bok choy, artichokes, cucumbers, peppers, and asparagus.

Another way to think about this is to consider the glycemic load of carbs. The glycemic load indicates how a food will impact blood sugar. Processed carbohydrates rank high on the glycemic load scale. Non-starchy veggies (bok choy, kale, spinach) barely register on the glycemic load scale. You want to fill 75 percent of your plate with non-starchy vegetables. In the Pegan Diet, these superfoods make up the bulk of what you eat. They contain a bunch of phytonutrients, rich in fiber, and won’t cause your blood sugar to spike.

While still nutritious, starchy vegetables rank slightly higher on the scale and can become problematic when overconsumed. For my patients who are diabetic, pre-diabetic, or struggling with weight gain, I recommend limiting starchy vegetables to half a cup up to three times a week.

11/04/2021

Our body is a miracle and offers us warning signals when something is going wrong. Instead of treating the symptoms, try to find the cause.

10/23/2021

Easy fixes for a stronger immune system.

These tips come from ’s Functional Medicine nutritionist, Lisa Dreher. ⁣⁣
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Eat more dark leafy green vegetables:⁣⁣
These veggies are packed with antioxidants and phytonutrients that protect cells and DNA from damage. They are rich in fiber, folate, carotenoids, vitamins C and K, iron and calcium. They help support the immune system and reduce inflammation throughout the body. Try adding more arugula, watercress, spinach & dark lettuces to your meals.⁣⁣
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Eliminate sugar, gluten & dairy:⁣⁣
Of all foods and food additives, our patients see the greatest improvement in their symptoms when they remove sugar, gluten & dairy from the diet. These are difficult to digest and can cause inflammation, especially within the gut. And since 80 percent of the immune system is found in your gut, it is best to remove these ingredients completely for a period of time and see how you feel.⁣⁣
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Eat high omega-3, low-mercury fish 2 to 3 times a week:⁣⁣
Many autoimmune conditions are characterized by high levels of inflammatory substances known as cytokines. Eating more omega-3 fatty acids from fish (like wild Alaskan salmon and sardines) can help regulate these cytokines and reduce inflammation.⁣⁣
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Drink bone broth:⁣⁣⁣
Bone broth has been used in cultures around the world for centuries, and now science is uncovering the myriad of benefits. It is rich in collagen (the main component of connective tissue), gelatin (which is anti-inflammatory and helps protect the gut lining from harmful microbes), glutamine (which protects against and can help reverse leaky gut – a key factor in the development of autoimmune disease), proline-rich peptides (needed for proper collagen structure) and several vitamins and minerals.
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Add turmeric and black pepper to your cooking:⁣⁣
Ample research shows the potent anti-inflammatory and antioxidant effects of turmeric. Specifically, curcumin is the constituent in turmeric that provides its deep yellow color and medicinal qualities. Curcumin inhibits inflammatory cytokines. We recommend you use turmeric as it has been used traditionally – in cooking!

10/17/2021

There really is a delicious life after minimizing simple carbs in your way of eating. Once you feel and see the abundant benefits you will be amazed. Unfortunately, we are very detached from how we eat. Food is what each and every one of our cells use for growth and development...be it good growth or bad growth. We get to choose this each and every time we eat. Believe me your doctor cannot fix the results of what you put on your fork.

Even with world-renowned healthcare, 90% of Americans are still walking around with undiagnosed insulin resistance. Why? Because most doctors aren’t testing for it. Instead, they test fasting blood sugar, a measure of the glucose in your blood at least eight hours after your last meal.

The problem is, no action is taken until your fasting blood glucose reaches 110 mg/dl, and even then, we’re usually just told to “watch it”. What this really means is that the patient is becoming (or already is) insulin resistant.

When insulin resistance goes on untreated, your blood sugar will continue to creep higher and higher until it reaches 126 mg/dl and your doctor diagnoses you with type 2 diabetes and puts you on medication. At this point, your risk for comorbidities has already gone way up.

So instead of testing the final destination (high blood sugar), we need to assess the journey it took to get there (insulin resistance), and that doesn’t happen overnight, folks. It takes years, sometimes even decades, to develop.

Ask your doctor about testing your fasting insulin levels. That way, high insulin (anything greater than 5 uIU/mL fasting and above 30 uIU/mL after a meal) can be detected early and you can intercept with diet and lifestyle changes to drive that number down and reverse your chances of developing or worsening, chronic disease.