Dr. Erika Blank

02/14/2025

Happy Valentine’s Day from Accel Health:
For the Love of Connection and Dark Chocolate! ❤️🍫

I’ve never been a big fan of Valentine’s Day for all the pressure it puts on romantic relationships. But I do love that it gives us a chance to pause, reflect on the connections we have, and appreciate the people who matter most—whether they’re friends, family, or part of your community.

And here’s something worth celebrating: strong relationships of all kinds aren’t just good for the soul—they’re good for your health. The Harvard Study of Adult Development found that people who were most satisfied in their relationships at age 50—whether those relationships were romantic or not—were the healthiest at age 80. In fact, relationship satisfaction was a better predictor of physical health than cholesterol levels. Staying connected to others helps us live longer, healthier, and happier lives.

And speaking of health… let’s talk about chocolate!
Dark chocolate (70% cocoa or higher) isn’t just a delicious treat—it’s packed with flavonoids, powerful antioxidants that can:
💓 Support heart health by improving blood flow and lowering blood pressure
🧠 Boost brain function and mood, thanks to improved blood flow and a touch of caffeine
🔥 Reduce inflammation and protect your cells from damage

When choosing dark chocolate:
🍫 Go for 70% cocoa or higher for more antioxidants and less sugar.
🍫 Check the ingredient list—look for cocoa mass, cocoa butter, and a little sugar. Avoid artificial additives.
🍫 Watch the sugar—aim for less than 6–8 grams per ounce.
🍫 Stick to 1 ounce serving size (about 3 squares from a typical bar).

So, this Valentine’s Day, celebrate all the meaningful connections in your life, savor some dark chocolate, and enjoy the gift of love, good health, and yummy chocolate. ❤️

01/26/2025

We Did It!

Congratulations to everyone on completing this 21-day diet reset! I hope you're feeling healthier, more energized, and inspired to continue building on the habits we’ve worked on together. Whether it’s adopting new routines or simply gaining a deeper understanding of your relationship with food, my hope is that you’ve found something meaningful to take with you. Remember, you can revisit the posts anytime and add new habits throughout the year—it’s all about progress, not perfection.

This experience has been incredibly rewarding for me, too. I’ve learned so much from your engagement, insights, and questions. Before we wrap up, I’d like to take a moment to express my gratitude to those who made this reset possible and memorable:

Jonathan Shanin, thank you for helping me create the initial video. Filming is something I find nerve-wracking, but your guidance made it feel much less daunting—and I think it turned out beautifully!

Lauren Benser, your fantastic recipes and wealth of knowledge added so much depth and practicality to this reset. I can’t thank you enough for sharing your expertise.

Elias Shanin, my 9-year-old creative director,
thank you for designing all the graphics you see throughout this reset. We may have had some “creative differences” along the way (you always won), but your creativity brought everything to life and made it more fun for everyone.

Finally, thank you to all of you—whether you commented, asked questions, or participated quietly. Your involvement made this experience truly special. The thoughtful questions you asked and the stories you shared created a sense of community and made this journey richer for everyone.

This wouldn’t have been the same without each and every one of you. Thank you for trusting me to guide you through these 21 days—it has been an honor. Here’s to your health, growth, and continued success!

01/25/2025

Day 20: Understanding Dopamine and Inviting Change

Dopamine, often called the "feel-good" neurotransmitter, plays a key role in motivation, reward, and pleasure. Interestingly, it’s not just about experiencing the reward itself—dopamine surges in anticipation of the reward, driving us to take action. This is why certain foods, behaviors, or activities that stimulate dopamine can feel so enticing.

However, repeated stimulation—whether through highly processed foods, social media scrolling, or other habits—can reduce dopamine’s impact over time. The more we chase that initial high, the harder it becomes to feel satisfied, leading to a cycle of craving more while enjoying less. Here’s how this cycle plays out:
🍪 Overstimulation: Activities that cause large dopamine surges—such as eating ultra-processed foods or engaging in addictive behaviors—create intense cravings.
🍫 Tolerance: Over time, the brain reduces its dopamine response, making it harder to feel satisfied by the same activity - but we keep trying..
🍩 Compulsion: The behavior becomes less about experiencing pleasure and more about avoiding discomfort or negative feelings. The brain prioritizes the behavior, creating a cycle that’s difficult to break despite its negative consequences.

The good news? Taking a break from overstimulating behaviors allows the brain to reset. With time, the reward system can recalibrate, restoring balance and making natural rewards—like wholesome foods, social connections, and meaningful activities—enjoyable again.

Inspired by Dr. Anna Lembke’s book "Dopamine Nation", I’d like to invite you to join me in a 30-day dopamine fast. This involves identifying and avoiding foods or habits that you feel trigger cravings or a lack of control. For me, that’s sugar. Since today is Day 20 of our reset, this would extend our journey just 10 more days, ending on February 4.

This is a chance to reset overstimulated dopamine pathways and build healthier, more intentional habits. If you decide to join me, let’s use this post as a space to share updates, challenges, breakthroughs, and reflections. I’ll also add additional posts to keep us motivated throughout the process. Supporting one another will make the journey not only easier but also more meaningful.

If you have other ideas for making this experience better, I’d love to hear them!

01/24/2025

We're in the home stretch!!! It's Day 19 and we are taking a look at the last of the chronic diseases: obesity. Obesity plays a significant role in health, acting as a major risk factor for many other chronic conditions.

Obesity is a complex health condition influenced by more than just diet. While food choices play a significant role, genetics, environment, stress, sleep, hormones, psychology and even certain medications can impact weight. It’s important to approach this topic with understanding and awareness. Obesity isn’t simply about willpower and personal choices. One statement I learned during my certification in Obesity Medicine has stayed with me:

“Overeating doesn’t cause obesity. Obesity causes overeating.”

Research shows no single diet is universally superior for weight loss. For example, the DIETFITS trial found that low-fat and low-carb diets were equally effective when calorie intake was controlled. The POUNDS LOST trial compared various combinations of fat, protein and carbohydrate, all with the same calorie restriction, and saw no difference in weight loss between the groups after two years. The best diet is one that aligns with your preferences, is sustainable, and focuses on whole, nutrient-dense foods.

Exercise is essential for overall health, but weight loss primarily depends on dietary changes. While exercise alone may not lead to significant weight loss, it helps with weight maintenance, preserves muscle mass, and improves metabolism.

Sustainable, individualized changes are the foundation of long-term weight management. Despite making healthy changes, I have seen many patients unable to achieve enough weight loss to mitigate chronic disease. For those who need additional support, GLP-1 receptor agonists have revolutionized obesity treatment. While older weight loss medications led to a 5–7% weight loss, these newer treatments can help patients achieve a 15–20% weight loss in clinical trials. These advancements provide critical options for individuals with obesity and reinforce the importance of a comprehensive approach.

While there is no magic bullet, these practices can support sustainable weight loss:
🍎 Focus on Whole, Nutrient-Dense Foods: Limit ultra-processed foods and added sugars.
🥦 Prioritize Protein and Fiber: Aim for 30 grams of protein per meal and 30 grams of fiber per day. Protein supports muscle mass and satiety, while fiber improves gut health and promotes fullness.
🙏 Practice Mindful and Time-Restricted Eating: (Refer to Day 7 and Day 14 of our program.)
💦 Stay Hydrated: Thirst is often mistaken for hunger

01/23/2025

On Day 18, our second "snow day" here in Charleston, the topic is cancer. Cancer is caused by DNA mutations that allow cells to divide uncontrollably and spread throughout the body. Mutations happen all the time and are usually repaired by our cells. A dietary pattern high in vitamins, minerals, phytochemicals, antioxidants and fiber helps prevent and repair DNA mutations. We already discussed how alcohol, red meat and processed meat increase the risk of mutations and cancer.

Cancer prevention strategies also focus on maintaining a healthy weight, as obesity is the second leading preventable cause of cancer after to***co. Excess body fat promotes chronic inflammation, hormonal imbalances (e.g., increased estrogen and insulin), and metabolic changes, all of which increase cancer risk. Obesity is strongly linked to cancers of the esophagus, pancreas, liver, colorectum, breast (postmenopausal), kidney, and endometrium, among others.

What’s reassuring is that the dietary steps to prevent other chronic diseases also align with cancer prevention. There’s nothing new—just confirmation to stay the course. According to the World Cancer Research Fund, here are the key recommendations:

🏃‍♂️ Be a Healthy Weight and Stay Physically Active: Regular exercise helps manage weight, reduces inflammation, and improves insulin sensitivity, all of which lower cancer risk.
🥦 Eat Whole Grains, Vegetables, Fruits, and Beans:
Fiber supports gut health, binds carcinogens, and reduces inflammation.
Phytochemicals in plant-based foods, like sulforaphane in broccoli and antioxidants in berries, protect cells from damage.
🥩 Limit Red and Processed Meat: Processed meats contain carcinogens, and high-temperature cooking of red meat produces DNA-damaging compounds.
🍺 Limit Alcohol: Alcohol is converted into acetaldehyde, a carcinogen that damages DNA and increases hormone-sensitive cancer risk.
🍔 Limit Fast Foods and Sugary Drinks: These promote weight gain and provide little nutritional value.
💊 Avoid Supplements for Cancer Prevention: Whole foods provide nutrients more effectively than supplements.
Additional Recommendations
🤱🏻 Breastfeed if Possible: Breastfeeding lowers estrogen exposure, reducing breast and ovarian cancer risk.
🚬 Avoid To***co and Practice Sun Safety: These remain critical steps to reduce cancer risk.
By following these guidelines, we not only reduce cancer risk but also improve overall health and well-being.

01/22/2025

On Day 17, we address dementia. With no effective treatments, prevention is critical. For clarification, Alzheimer's disease is the main cause of dementia accounting for up 60 to 80% of cases.

In the U.S., 1 in 9 adults aged 65 or older has Alzheimer’s disease, and cases are expected to rise. By 2050, the number of people living with dementia is projected to nearly triple, reaching 153 million globally.

The 2024 Lancet Commission on Dementia Prevention identified 14 modifiable risk factors that could prevent or delay up to 45% of dementia cases. While all are important, today we’re focusing on those related to diet.

Key Modifiable Risk Factors:

➡️ Diet-Related: Hypertension, obesity, diabetes, high LDL cholesterol, excessive alcohol.

➡️ Lifestyle: Smoking, physical inactivity, social isolation.

➡️ Other: Lower education, air pollution, traumatic brain injury, depression, hearing loss, untreated vision loss.

The MIND Diet for Brain Health:
The MIND diet, a blend of the DASH and Mediterranean diets, has been shown to reduce Alzheimer’s risk by up to 53% with strict adherence and 35% with moderate adherence. It is also linked to slower cognitive decline and improved brain health, making it a practical and evidence-based approach to dementia prevention. A 2019 study found that older adults who closely followed the MIND diet had brains that functioned 7.5 years younger than those who didn’t follow the diet.

Brain-Healthy Foods:
🥬🫐 🌰 Leafy greens, other vegetables, berries, nuts, whole grains, beans, fish, poultry, olive oil, and (optional) wine.

Foods to Limit:
🧈🥩 🥐 Butter, cheese, red meat, fried/fast food, and pastries/sweets.

By emphasizing nutrient-rich, plant-based foods and minimizing unhealthy options, the MIND diet is a sustainable, science-backed way to protect brain health.

01/21/2025

On Day 16 we are discussing Insulin Resistance and Diabetes and the importance of taking early preventive steps.

Insulin resistance and diabetes exist on a continuum, meaning they don’t develop overnight. By the time diabetes is diagnosed, insulin resistance has often been present for years, silently impacting your health. The good news is that lifestyle change can make a huge difference in preventing or even reversing these conditions.

The primary driver of insulin resistance is excess fat accumulation. When subcutaneous fat storage is overwhelmed, this leads to fat deposition in organs like the liver, pancreas, and muscles. Fat in the liver disrupts normal glucose regulation by increasing glucose production (via gluconeogenesis), while fat in the muscles makes them less responsive to insulin. The pancreas initially compensates by producing more insulin, but over time, this system becomes overburdened and the pancreas poops out, contributing to high blood sugar levels and eventually diabetes.

Other contributing factors include diets high in refined carbohydrates, added sugars, and unhealthy fats, coupled with low physical activity, which limits the muscles' ability to take up glucose independently of insulin. Chronic inflammation, often driven by visceral fat, releases molecules that impair insulin signaling. Additionally, stress, poor sleep, and genetics can exacerbate susceptibility to insulin resistance.

A landmark study, the Diabetes Prevention Program (DPP), published in NEJM in 2002, showed that lifestyle changes are nearly twice as effective as medication in preventing diabetes. Participants with pre-diabetes who lost 7% of their body weight through a low-calorie, low-fat diet and 150 minutes of weekly exercise reduced their diabetes risk by 58%, compared to a 31% reduction with metformin. This highlights the power of diet and exercise in diabetes prevention.

What Can You Do to Prevent Insulin Resistance and Diabetes?
🍎 Adopt a Balanced Diet:
-Focus on whole, unprocessed foods that are high in fiber and low in fat.
-Eat plenty of vegetables, fruits, whole grains, lean proteins, healthy fats.
-Limit added sugars, refined carbs, processed foods, and saturated fats.
🏃‍♂️ Be Physically Active: Aim for at least 150 minutes of moderate exercise per week.
🥦 Maintain a Healthy Weight: Even a modest weight loss can improve insulin sensitivity significantly.
🙏 Manage Stress: Incorporate practices like meditation, yoga, or deep breathing to lower cortisol levels.
😴 Prioritize Sleep: Aim for 7–9 hours of quality sleep each night to support glucose regulation.

01/20/2025

Day 15: As we enter the final week, we’re focusing on how diet impacts chronic diseases, starting with the number one killer of men and women: cardiovascular disease (CVD), which includes heart disease, heart attacks, and strokes.

At the core of CVD is atherosclerosis, a chronic condition where plaque builds up inside the arteries, causing them to become narrowed and stiff. This restricts blood flow and increases the risk of serious cardiovascular events.

The Steps of Atherosclerosis:
-Endothelial Damage: The thin layer of cells lining the arteries becomes damaged by factors like high blood pressure, high cholesterol, smoking, diabetes, or chronic inflammation.
-Lipid Accumulation: LDL ("bad") cholesterol particles pe*****te the damaged area, becoming trapped and oxidized, which triggers inflammation.
-Inflammatory Response: White blood cells (monocytes and macrophages) engulf the oxidized LDL, transforming into foam cells(fatty, cholesterol laden cells) that contribute to plaque.
-Plaque Formation: Foam cells, cholesterol, calcium, and debris accumulate, creating fatty deposits covered by a fibrous cap of smooth muscles..
-Artery Narrowing and Hardening: Plaque growth restricts blood flow and stiffens the arteries, reducing flexibility.
-Plaque Rupture and Blood Clot Formation: If the fibrous cap ruptures, a blood clot can form, blocking the artery or traveling downstream to lodge in another artery, leading to a heart attack or stroke.

How to Lower Your Risk of CVD:
❤️ Protect the endothelium: Manage blood pressure, cholesterol, and blood sugar; avoid smoking.
❤️ Lower LDL cholesterol: Reduce saturated fat intake; medication may be needed.
❤️ Reduce chronic inflammation: Focus on anti-inflammatory foods and lifestyle habits.

An overall healthy eating pattern is key to preventing CVD. Here’s how your diet can help:
🥩 Reduce saturated fats to decrease the atherogenic LDL particles.
🫐 Add anti-inflammatory foods such as vegetables, fruits, whole grains, healthy fats, beans, nuts, seeds, herbs, spices, tea, coffee, and even dark chocolate. (Sound familiar?)
🥬 Boost nitrate-rich foods: Leafy greens (like arugula) and beets are rich in nitrates, which convert to nitric oxide in the body. Nitric oxide relaxes blood vessels, improves blood flow, lowers blood pressure, and reduces inflammation.

01/19/2025

On Day 14 let's take a break from discussing what to eat and instead focus on WHEN to eat.

Time-restricted eating (TRE) is a dietary approach that involves consuming all your daily calories within a specific window of time—typically 6 to 12 hours—while fasting for the remainder of the day. This eating pattern aligns with your body’s circadian rhythm, which is influenced by both light and meal timing. By syncing your meals with your body’s natural rhythms, you can optimize metabolic and digestive efficiency.

Your body is most sensitive to insulin—a hormone that helps regulate blood sugar—during the first part of the day. The pancreas, which produces insulin, is most active 1–2 hours after waking and remains efficient for about 6–8 hours. Eating during this window allows for better glucose control and metabolism.
In contrast, eating late at night when insulin activity is low can impair glucose metabolism and increase the risk of weight gain and metabolic issues. Additionally, the digestive system needs about 5 hours to process a meal and another 7–8 hours to repair the intestinal lining. An overnight fast of at least 12 hours supports both digestion and sleep quality.

Although research is still in its early stages, here are some of the potential benefits of TRE based on current findings:
-Improved insulin sensitivity
-Weight loss, with a focus on reducing visceral fat and preserving lean muscle mass
-Lower blood pressure
-Potential improvements in fertility, mood, energy, and appetite regulation

Research also suggests the old adage “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” holds true. Studies in people with obesity and diabetes have shown that eating a larger breakfast, rather than a large dinner, can: boost weight loss, improve insulin sensitivity and lower post-meal blood sugar levels.

Practical Tips for TRE
⏰ Limit late-night eating: Finish your last meal at least 2–3 hours before bedtime.
⏰ Start eating after your pancreas is active: Wait 1–2 hours after waking before having your first meal.
⏰ Aim for a 12-hour overnight fast: Gradually extend this to 14 or even 16 hours, as comfortable. No eating window has been proven superior.
⏰ Prioritize earlier meals: Shift your calorie intake toward breakfast and lunch.
⏰ Stay consistent: Maintain regular mealtimes to regulate your internal clock.

01/18/2025

We have been on a soup and stew kick with this colder weather. It’s been fun to explore new recipes and find some keepers.

This type of meal is an easy way to incorporate a variety of plants into a single dish, often using just one pot too.

The recipe below is warm and comforting. Written, it is served with farro but you could easily pair it with quinoa or brown rice instead.

Happy Saturday everyone! Lauren

01/18/2025

Today, I mentioned eating a more plant-predominant diet. It’s no secret that there are countless dietary patterns out there, each claiming to be the key to health and longevity. Some advocate eating only meat, while others recommend eating only plants. You might hear that beans or seed oils are trying to kill you, and it can quickly become overwhelming to figure out what to put on your plate.

I recently listened to a fascinating interview with Simon Hill, who does an excellent job breaking down the evidence (or lack thereof) behind many popular diets. Simon takes a balanced, science-based approach to nutrition, carefully examining the claims and explaining what the research really shows. While he personally follows a plant-based diet, his perspective is neither rigid nor dogmatic—he even discusses how small amounts of animal-based foods fit into a healthy lifestyle.

If you’re feeling unsure about how to approach your own diet, this interview offers a clear and thoughtful perspective. While I wasn’t particularly a fan of the interviewer’s style, Simon’s insights are absolutely worth hearing. Give it a listen while doing your food prep this week and let me know what you think.🌿

Podcast Episode · The Proof with Simon Hill · 08/19/2024 · 1h 54m

01/18/2025

Day 13: Back to the Basics—Plants! 🌱
Today, we’re shifting gears and refocusing on the foundation of a truly healthy diet: plants! 🌿 Whether you choose to stick solely to plants or include small amounts of animal-based foods, incorporating more plants into your meals unlocks incredible health benefits.

A plant-predominant diet is all about emphasizing whole, nutrient-dense plant foods—fruits, vegetables, whole grains, beans, legumes, nuts, and seeds—while minimizing ultra-processed and animal-based foods. This is exactly the direction we’ve been moving toward in this reset, and it’s the key to building a solid, sustainable foundation for long-term health.

Some people unfamiliar with this way of eating might think it lacks variety, but that couldn’t be further from the truth. Did you know there are over 50,000 different edible plant foods to explore? The possibilities are endless, and there’s always something new and delicious to try.

I understand that trying something new or making a big change can feel intimidating. That’s why I’m thrilled to introduce you to Lauren’s “Add More Plants” program! 🌟 This is a weekly, virtual program running from January 24th to February 21st, designed to help you ease into a plant-forward lifestyle in a supportive and practical way. And at $55, it is less than dinner for two at a restaurant.

As a nutritionist, Lauren has guided countless patients to life-changing results—lowering blood pressure, improving blood sugar levels, losing weight, and more. Plus, this program provides accountability to keep you motivated and on track for another four weeks.

I’m joining the program myself, and I can’t wait to see where it takes us. Let’s do this together! 💪 🌿

👉 Check it out and join us—your future self will thank you!

https://my.practicebetter.io/ #/66fa87e358192a8f5e31d05a/bookings?c=6780fe7401783a702e6645ff&step=course