My Best Health with Dr Randy, PhD

08/15/2024

Made some Spicy Creamy Garlic Tuscan Chicken---was delicious!

I'd like it a bit more creamy (but healthy) though where the chicken is smothered by the sauce, so next time, I'm gonna add some flour and healthy butter, as per a chef's recommendation!

PS: Great to add to quinoa.

07/13/2024

Just made this for a quick and late lunch/dinner. Great for breakfast too. It's delicious!

Berry Bliss Yogurt Parfait with Honey Oats and Almond Butter (~600 calories)

**Ingredients:**
- 1 1/2 cups fresh strawberries, sliced
- 1/2 cup fresh blueberries
- 1 cup organic oats and honey mixture
- 1 teaspoon organic almond butter
- 1 cup Greek non-fat vanilla yogurt with live and active cultures

**Instructions:**
1. Start with 1 cup of Greek non-fat vanilla yogurt with live and active cultures.
2. Add 1 1/2 cups of sliced strawberries.
3. Add 1/2 cup of blueberries.
4. Mix in 1 cup of oats and honey.
5. Top with 1 teaspoon of organic almond butter.

Mix it up if you'd like, or keep it tidy 🙂

Enjoy! Let me know if you try it!

06/22/2024

Ah, feeling good and relaxed 🙂

06/22/2024

Times are tough. We'll get through it. I'm with you. ❤️

06/22/2024

🌟Morning Coffee Upgrade! 🌟

Today, I frothed a teaspoon of olive oil into my coffee and it was a game-changer! Rich, creamy, and packed with healthy fats to kickstart my day. Have you ever tried this? ☕💪

06/19/2024

🍌🥬 When the going gets tough, make yourself a blueberry, spinach, kale, banana, and apple smoothie to start off the day! Feel free to add freshly ground flax seed, clean whey protein, and some calcium-fortified milk. Enjoy! 🙂 🫐🍌🥬

06/11/2024

Living the secret ADHD Paradox🎭

Unlike other genetically predisposed conditions that may require medication, such as asthma or cystic fibrosis, ADHD treatment often triggers a profound crisis of identity. Why?

Our prefrontal cortex, the powerhouse behind our executive functions (e.g., planning and organization, time management, emotion regulation) sets us apart from the animal kingdom. It's what makes us truly human [1]. Yet, while effective medication can enhance these functions, making us feel more in "control" in a way and more “human” in a way, it can also make us feel less like ourselves [2]. What a strange paradox.

Many who manage ADHD with stimulant medications experience this paradox. Effective intervention often brings clarity and focus, but it can also create a sense of losing one's true self [3]. Real stories from those navigating ADHD highlight this duality: the more effective the intervention, the less we feel like ourselves [4].

As your health coach, I will help you navigate this paradox by providing personalized guidance and support. Together, we'll explore holistic approaches that can complement your treatment plan, ensuring you feel empowered and in control while staying true to yourself. These approaches might include dietary adjustments, mindfulness practices, exercise regimens, and other lifestyle modifications tailored to your unique needs [5].

Join the conversation. Share your experiences and thoughts on ADHD and medication. 💬

If you or someone you know is seeking balance and support in the ADHD journey, I'm here to help. Contact me for personalized health coaching or even just to chat. Email me at randy@mybesthealthwithdrrandy.com

Warm Regards,
Dr. Randy



References:
1. Friedman NP, Robbins TW. The role of prefrontal cortex in cognitive control and executive function. Neuropsychopharmacology. 2022 Jan;47(1):72-89. doi: 10.1038/s41386-021-01132-0. Epub 2021 Aug 18. PMID: 34408280; PMCID: PMC8617292

2. Meika Loe, Leigh Cuttino, Ambivalent users. Strategic Pharmaceutical Use and Identity Management among ADHD College Students in "SALUTE E SOCIETÀ" Suppl. 2EN/2012, pp 111-137, DOI: 10.3280/SES2012-SU2008EN

3. Eccleston, L., Williams, J., Knowles, S., & Soulsby, L. (2019). Adolescent experiences of living with a diagnosis of ADHD: a systematic review and thematic synthesis. Emotional and Behavioural Difficulties, 24(2), 119–135.

4. Charach A, Yeung E, Volpe T, Goodale T, Dosreis S. Exploring stimulant treatment in ADHD: narratives of young adolescents and their parents. BMC Psychiatry. 2014 Apr 12;14:110. doi: 10.1186/1471-244X-14-110. PMID: 24725829; PMCID: PMC3996107

5. Weissenberger, S., Ptacek, R., Klicperova-Baker, M., Erman, A., Schonova, K., Raboch, J., & Goetz, M. (2017). ADHD, Lifestyles and Comorbidities: A Call for an Holistic Perspective – from Medical to Societal Intervening Factors. Frontiers in Psychology, 8, 454

06/06/2024

🧠 Choline and Brain Health: New Insights on an Essential Nutrient

Did you know that the nutrient choline plays a crucial role in our brain health? A pivotal study just published (May 2024) in Nature discovered that choline, an essential nutrient vital for brain health, is actively transported from the bloodstream into the brain by a protein known as FLVCR2 [1].

Understanding the mechanism behind choline transport to the brain is crucial because it can lead to targeted treatments for neurological disorders and enhance brain health optimization.

The FLVCR2 protein was shown to be abundant in the blood-brain barrier, specifically in endothelial cells lining the brain’s blood vessels, controlling the flow of nutrients to the brain.

Choline is an essential nutrient often grouped with the vitamin B complex due to its similarities. It's an organic, water-soluble compound necessary for normal bodily functions and health. While your liver produces small amounts, most choline must come from your diet.

Choline is crucial for various bodily processes, including cell structure (helps form membrane-supporting fats) and cell messaging (involved in producing cell messengers).

Choline is vital for regulating mood and maintaining brain and nerve cell health. It helps to convert homocysteine — which in high amounts is linked to depression and other mood disorders — to methionine [2]. Note that the natural supplement SAM-e (a form of methionine) has the potential to treat depression [4]. Choline also aids in producing acetylcholine, a neurotransmitter important for learning, memory, and muscle control.

The amount of choline you need each day depends on your age and s*x. The average daily recommended amount for men is 550 mg and for women is 425 mg [3].

See Attached Snapshot of Choline-Rich Foods!

Stay tuned for more exciting updates on the power of nutrition for brain health! 🍏🧠

References:

1. Cater, R.J., Mukherjee, D., Gil-Iturbe, E. et al. Structural and molecular basis of choline uptake into the brain by FLVCR2. Nature 629, 704–709 (2024).

2. Ullah H, Khan A, Rengasamy KRR, Di Minno A, Sacchi R, Daglia M. The Efficacy of S-Adenosyl Methionine and Probiotic Supplementation on Depression: A Synergistic Approach. Nutrients. 2022 Jul 1;14(13):2751. Doi : 10.3390/nu14132751. PMID: 35807931; PMCID: PMC9268496.

3. Office of Dietary Supplements. (n.d.). Choline - Health Professional Fact Sheet. U.S. Department of Health & Human Services. Retrieved [Month Day, Year], from

4. Steven, H., Zeisel. (2000). Choline: an essential nutrient for humans. Nutrition, 16(7):669-671. doi: 10.1016/S0899-9007(00)00349-X

06/03/2024

🔬Did you know that our emotions can spread from person to person? This phenomenon, known as emotional contagion, is the focus of new research by Carolina Herrando and Efthymios Constantinides.

The study (1) found that our moods can be influenced by those around us and, in turn, can influence others. This emotional “contagion” can last for extended periods, from hours to days. Interestingly, the contagion effect was found to be stronger for negative moods than for positive ones. So, if a friend is in a bad mood, you might ‘catch’ their negativity. However, in the process, they may actually feel less negative. This suggests a mechanism for emotional buffering and the cost of social support.

The researchers used advanced neuroscience tools to measure emotional contagiousness. These tools include techniques such as EEG, fMRI, and fNIRS, as well as eye-tracking, facial recognition, and skin conductance. For example, they used AI software called FACET to measure people’s facial expressions while they watched film clips known to elicit a range of emotions. The more reactive the participants were to the film clips, the greater their risk of depression and diminished compassion capacity appeared to be. Despite these mood fluctuations, the study found that participants were remarkably tolerant of their peers’ moods and didn’t alter their patterns of social interaction.

It’s important to note that positive emotions can also be contagious. According to Martin E. P. Seligman in his book “Flourish”(2), happiness can spread through social networks and have a significant impact on people’s mood. So, while negative emotions might spread more easily, positive emotions can also spread and uplift others.

This research highlights the importance of understanding the dynamics of our social interactions and their impact on our emotional health.🌟

References:

Herrando, C., & Constantinides, E. (2022). Emotional Contagion: A Brief Overview and Future Directions. Frontiers in Psychology, 13, 712606.

Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. Free Press.

05/30/2024

Excerpt from my new eBook " "Mastering Weight Loss and Mental Health: 8 Essential Lessons for Busy Professionals"":

"Although some people feel the "calories in, calories out" (CICO) principle is false, the principle remains fundamentally true, asserting that weight management ultimately comes down to balancing calorie intake with calorie expenditure. Various factors such as hormonal imbalances, metabolic adaptations, food quality, thermogenic effects across macronutrient categories, and individual differences can influence this balance. However, these factors do not violate the CICO principle but rather highlight the complexity of maintaining energy balance (Genzano et al., 2021; Lim et al., 2022).

For example, proteins require more energy for their breakdown, and evidence shows that proteins lead to feelings of satiety more quickly compared to carbohydrates and fats. Studies consistently demonstrate that high-protein meals reduce hunger and increase fullness more effectively than meals high in carbohydrates or fats. This enhanced satiety effect has been observed in various studies, showing that higher protein intake can lead to reduced overall energy consumption, thereby supporting weight management (Lim et al., 2023; Leidy et al., 2023). Therefore, consuming the same number of calories from protein instead of carbohydrates can result in greater weight loss or less weight gain. However, this simply illustrates the robustness of the CICO principle, as these factors ultimately influence weight through their impact on overall caloric balance (Leidy et al., 2015).

References

Genzano, S. B., Piaggi, P., Krakoff, J., & Santini, F. (2021). Energy Balance and Control of Body Weight: Possible Effects of Meal Timing and Circadian Rhythm Dysregulation. Nutrients.

Lim, J. J., Liu, Y., Lu, L. W., Barnett, D., Sequeira, I. R., & Poppitt, S. D. (2022). Does a Higher Protein Diet Promote Satiety and Weight Loss Independent of Carbohydrate Content? An 8-Week Low-Energy Diet (LED) Intervention. Nutrients.

Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S.

Click the link to get my new eBook for free:

"Mastering Weight Loss and Mental Health: 8 Essential Lessons for Busy Professionals"

https://my-best-health-with-dr-randy-phd.ck.page/20e78a5725

I appreciate any and all feedback, like how the book may have helped you or provided value to you. Let me know what topics you want me to research and write about next!

Whether you're struggling with weight management or mental health challenges, this eBook provides the guidance, expertise, and inspiration you need to begin to transform your life and achieve your health goals.

05/23/2024

Drinking adequate water can help you distinguish between true hunger and dehydration, as the hypothalamus, which regulates both, can get the signals mixed up (Popkin et al., 2010). To maintain hydration, it's essential to drink sufficient water throughout the day. Personally, I find that a minimum of 64 ounces daily is sufficient.

Staying hydrated is key for efficient metabolism and fat breakdown, especially during sleep (Johnson, 2016; Popkin et al., 2010). I suggest keeping a 32 or 64 oz water bottle with you at all times. Additionally, whenever you drink coffee—which can dehydrate you—consider making it a habit to accompany it with a full bottle of water. I do something similar for alcohol, always ordering a glass of water with every alcoholic drink when out! This practice helps balance your hydration levels and helps prevent some symptoms of a hangover (Popkin et al., 2010).

While some recommend avoiding water right before bed, I find it crucial, especially if I've engaged in intense physical activity that day. To avoid dehydration during the night when your body continues metabolizing for many hours, I find it best for me to drink water before sleep. It's better to wake up for a bathroom break than to suffer from dehydration (Jampolis, 2016).

What about you? What are your thoughts on hydration?

To Your Health🥂,
Dr. Randy

MyBestHealthWithDrRandy.com

References:

Johnson, T. (2016). The Science of Hydration. American Physiological Society.

Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.

Jampolis, M. (2016). Yes, drinking more water may help you lose weight. Johns Hopkins Hub.

05/13/2024

Craft a Vision for yourself. What does your healthiest, happiest self look like? Who is it that you want to become, what is it that you want to achieve for yourself, how do you want to feel being that someone, behaving in that way?

Make this Vision realistic and achievable, although it may be far off from where you are now.

Perhaps you want to be someone who experiences equanimity in the face of life's challenges and doesn't worry so much about possible negative events (e.g., financial challenges, sickness of a loved one) coming your way. Perhaps you want to be physically fit, feeling energized on a regular basis, with an established habit of getting to the gym 5 days per week while supplementing your workout routine with a sustainable, healthy nutrition plan.

Whatever your Vision is, please reflect on it, and really imagine being that way, living out that Vision.

Now tell me, what is your Vision? How does it make you feel to imagine yourself embodying or fulfilling this Vision you have for yourself? Please write it down, and if you'd like, share in the comments below! Can also DM me if preferred. No judgment here. I look forward to hearing from you:)

Sincerely,

Randy

05/11/2024

Hey everyone, make sure to get out in the sun today for your daily dose of vitamin D!

Fun fact: When your skin is exposed to sunlight, it triggers the production of vitamin D. This process starts when UVB rays from the sun hit the skin, converting a chemical in your skin into vitamin D3. Your body then transforms this D3 into active vitamin D, crucial for healthy bones, immune function, and also plays a significant role in both energy levels and mood. Vitamin D helps regulate the conversion of tryptophan into serotonin, a neurotransmitter that influences mood, happiness, and well-being. Low levels of vitamin D have been linked to fatigue and depression, highlighting the importance of adequate vitamin D for maintaining energy and a positive mood.

References:

Penckofer, S., Kouba, J., Byrn, M., & Estwing Ferrans, C. (2010). Vitamin D and Depression: Where is all the Sunshine? Issues in Mental Health Nursing, 31(6), 385–393.

Depression in its own right is a disabling condition impairing all aspects of human function. In persons with a chronic medical disease, depression often makes the management of chronic illness more difficult. Recently, vitamin D has been reported in the scientific and lay press as an important fact...