Oil is oil is oil... "The fat you eat is the fat you wear.” ― John A. McDougall, MD Why is Oil NOT a Health Food? Let's look at the facts: Oil is empty calories Oil is highly processed 100% liquid fat. Oil has the highest calorie density of all foods! 1 tablespoon of any oil has 120 calories and 14 g of fat! Oil is easy to overconsume! Shocking, huh? Is coconut oil healthy? 82% of the total fat content in coconut oil is saturated fat as opposed to “only” 40% in lard or 54% in butter! Coconut oil consumption significantly increases LDL-cholesterol! Oil is empty calories that might end up on your butt! But surely olive oil is healthy because it contains anti-inflammatory omega-3 fatty acids, right? Olive oil does contain anti-inflammatory omega-3 fatty acids but not a lot, plus... Olive oil also contains pro-inflammatory omega-6 fatty acids and... Olive oil also contains a significant amount of satu rated fat! Ideal ratio of ω-6 to ω-3 fatty acids: 1:1 or up to 4:1 In olive oil, the ω−6 fatty acid to ω−3 fatty acid ratio is 10:1! Degirolamo C, Rudel LL. Dietary monounsaturated fatty acids appear not to provide cardioprotection. Curr Atheroscler Rep. 2010;12(6):391-396. doi:10.1007/s11883-010-0133-4 So, do we need fish oil for ω-3 fatty acids to lower our risk of cardiovascular disease and stroke? No. Fish do not make omega-3 fatty acids! Sea vegetables do! Fish oil is not protective against CVD or stroke, healthy diet is. Fish/fish oil supplements may contain high levels of heavy metals and other toxins, saturated fat, omega-6 fatty acids and cholesterol. Get your omega-3 fatty acids from ground flaxseed or chia seed beans soy products sea vegetables green leafy vegetables Omega-3 rich plant sources Let's recap: There is no such thing as healthy oils! Oil is devoid of all fiber and contains almost no nutrients. Oil does contain some vitamin E and K, but those are only traces and can be readily obtained from whole plants. ALL oils promote heart disease. Saturated, monounsaturated (olive oil) and polyunsaturated (flax oil) – were associated with an increase in the plaque buildup that clogs our arteries and leads to heart attacks. Oil injures arteries and contributes to atherosclerosis and cardiovascular disease. Oil makes our blood more viscous, slows blood flow, stacks up inside arteries, significantly damages blood vessels and hinders the ability of arteries to dilate and the ability of red blood cells to absorb and deliver oxygen to our cells. Oils contribute to obesity and obesity can trigger long-term, low-grade inflammation. Oils contribute to insulin resistance. Oils suppress our immune system, which makes us vulnerable to infections. Oils increase the risk of some cancers. Oil impairs our bodies’ ability to stop the growth of cancer cells. Don't despair! The good news is... It’s easy to live, cook or bake without oil! Your dishes will not be greasy anymore and neither will your arteries!!! References: https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_SaturatedFat_October2021.pdf , Accessed Nov 2, 2024 https://tools.myfooddata.com/nutrition-facts/171413/wt1 , Accessed Nov 2, 2024 https://tools.myfooddata.com/nutrition-facts/171412/wt1 , Accessed Nov 2, 2024 Neelakantan N, Seah JYH, van Dam RM. The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials. Circulation. 2020;141(10):803-814. doi:10.1161/CIRCULATIONAHA.119.043052 ORIGIN Trial Investigators, Bosch J, Gerstein HC, et al. n-3 fatty acids and cardiovascular outcomes in patients with dysglycemia. N Engl J Med. 2012;367(4):309-318. doi:10.1056/NEJMoa1203859 Ashley JT, Ward JS, Anderson CS, et al. Children's daily exposure to polychlorinated biphenyls from dietary supplements containing fish oils. Food Addit Contam Part A Chem Anal Control Expo Risk Assess. 2013;30(3):506-514. doi:10.1080/19440049.2012.753161 Bonito LT, Hamdoun A, Sandin SA. Evaluation of the global impacts of mitigation on persistent, bioaccumulative and toxic pollutants in marine fish. PeerJ. 2016;4:e1573. Published 2016 Jan 28. doi:10.7717/peerj.1573 Degirolamo C, Rudel LL. Dietary monounsaturated fatty acids appear not to provide cardioprotection. Curr Atheroscler Rep. 2010;12(6):391-396. doi:10.1007/s11883-010-0133-4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995267/figure/F1/ Rudel LL, Parks JS, Sawyer JK. Compared with dietary monounsaturated and saturated fat, polyunsaturated fat protects African green monkeys from coronary artery atherosclerosis. Arterioscler Thromb Vasc Biol. 1995;15(12):2101-2110. doi:10.1161/01.atv.15.12.2101 Rueda-Clausen CF, Silva FA, Lindarte MA, et al. Olive, soybean and palm oils intake have a similar acute detrimental effect over the endothelial function in healthy young subjects. Nutr Metab Cardiovasc Dis. 2007;17(1):50-57. doi:10.1016/j.numecd.2005.08.008 Gregorio DI, Emrich LJ, Graham S, Marshall JR, Nemoto T. Dietary fat consumption and survival among women with breast cancer. J Natl Cancer Inst. 1985;75(1):37-41. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats , Accessed Nov 2, 2024

The ketogenic diet, hailed for its potential in weight loss and disease management, has garnered attention across various health spheres. Initially employed to combat drug-refractory epilepsy in children, this high-fat, adequate-protein, low-carbohydrate regimen has evolved to claim its place as a popular dietary trend. However, amidst the success stories, a closer inspection reveals a complex landscape of benefits and risks that demand a thorough understanding before embracing this dietary approach. Unveiling the Mechanisms: How Does Ketogenic Diet Work? At the core of the ketogenic diet lies a fundamental shift in the body’s energy source. By drastically reducing carbohydrate intake and emphasizing fats, the body enters a state of ketosis. Ketones, produced in the liver from fatty acids, become the alternative fuel source when glucose availability is limited. This metabolic shift prompts the body to burn fats for energy instead of relying on glucose. Keto Diet Composition 5% carbohydrate 25% protein 70% fat High-fat foods: high-fat meats, oils, eggs, high-fat dairy - cheese, nuts and seeds, avocado, coconut. Leafy greens and low-carbohydrate vegetables, some berries in moderation.   NO: bread, pastas and other grains, added sugar, milk (because of the carbohydrate content), alcoholic drinks, starchy vegetables (corn, potato, rice, beans) and most fruit. Weight Loss and Muscle Gain: The Keto Conundrum Studies showcasing the diet’s efficacy in weight loss often overshadow the intricacies involved. While short-term studies indicate rapid weight loss on the keto diet, a deeper analysis reveals a trade-off: significant loss of water and muscle mass. Comparisons with low-fat, plant-based diets unveil contrasting outcomes, with the latter showing increased fat loss and beneficial impacts on various health markers. Understanding the Risks: Short and Long-term Concerns The allure of rapid weight loss often masks the risks associated with prolonged adherence to a ketogenic diet. Short-term risks, ranging from digestive issues to reduced athletic performance, may alleviate over time, but long-term concerns raise critical alarms. These include nutrient deficiencies, impaired artery function, increased risk of cardiovascular disease, and even potential adverse impacts on kidney and liver health. Safety Concerns and Limitations The safety of the ketogenic diet becomes a focal point of discussion. Studies indicate that prolonged adherence, exceeding two years, may lead to adverse events such as cognitive decline, nutrient deficiencies, gastrointestinal upset, and potential cardiovascular risks. Certain populations, including pregnant women, children who have not been medically advised to lose weight, and individuals with specific health conditions, such as people with certain types of cancer, heart disease, kidney or liver conditions, and high-performing athletes are advised against following this dietary regimen.   The Verdict: Balancing Potential Benefits and Risks The ketogenic diet’s allure in weight loss and disease management must be considered against a backdrop of potential risks. Its short-term effectiveness in shedding pounds and managing certain health markers is juxtaposed against the possible long-term implications on overall health and well-being. Thus, a comprehensive evaluation of individual health status, careful monitoring, and professional guidance become imperative before considering a ketogenic journey. The ketogenic diet stands as a testament to the complexities of dietary interventions. While it might offer short-term benefits, its long-term implications necessitate a cautious approach. Before embarking on any dietary regimen, consulting healthcare professionals and considering individual health conditions remains the cornerstone for making informed and holistic lifestyle choices. For more information about the keto diet, click here KETO Diet: Can You Lose Weight and Gain Muscle on the Keto Diet? References: Kwiterovich PO.  “Effect of a high-fat ketogenic diet on plasma levels of lipids, lipoproteins, and apolipoproteins in children.”   JAMA . 2003 Aug 20;290(7):912-20.   Martin K, Jackson CF, Levy RG, Cooper PN. Ketogenic diet and other dietary treatments for epilepsy. Cochrane Database Syst Rev . 2016;2:CD001903. Published 2016 Feb 9. doi:10.1002/14651858.CD001903.pub3   Jéquier E. Carbohydrates as a source of energy.  Am J Clin Nutr . 1994;59(3 Suppl):682S-685S. doi:10.1093/ajcn/59.3.682S   White H, Venkatesh B. Clinical review: ketones and brain injury. Crit Care.  2011;15(2):219. Published 2011 Apr 6. doi:10.1186/cc10020 Hall KD, Chen KY, Guo J, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men.   Am  J Clin Nutr. 2016;104(2):324-333. doi:10.3945/ajcn.116.133561   Hall KD, Guo J, Courville AB, et al. Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake. Nat Med.2021;27(2):344-353. doi:10.1038/s41591-020-01209-1   Masood W, Annamaraju P, Khan Suheb MZ, et al. Ketogenic Diet. [Updated 2023 Jun 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan     Yancy, William S Jr et al. “A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial.”  Annals of internal medicine  vol. 140,10 (2004): 769-77. doi:10.7326/0003-4819-140-10-200405180-00006   Paoli, Antonio. “Ketogenic diet for obesity: friend or foe?.”  International journal of environmental research and public health  vol. 11,2 2092-107. 19 Feb. 2014, doi:10.3390/ijerph110202092   Grandl, Gerald et al. “Short-term feeding of a ketogenic diet induces more severe hepatic insulin resistance than an obesogenic high-fat diet.”  The Journal of physiology  vol. 596,19 (2018): 4597-4609. doi:10.1113/JP275173   Juraschek, Stephen P et al. “Effect of glycemic index and carbohydrate intake on kidney function in healthy adults.”  BMC nephrology  vol. 17,1 70. 8 Jul. 2016, doi:10.1186/s12882-016-0288-5   Czyżewska-Majchrzak, Łucja et al. “The use of low-carbohydrate diet in type 2 diabetes - benefits and risks.”  Annals of agricultural and environmental medicine : AAEM  vol. 21,2 (2014): 320-6. doi:10.5604/1232-1966.1108597   Roehl, Kelly, and Sarika L Sewak. “Practice Paper of the Academy of Nutrition and Dietetics: Classic and Modified Ketogenic Diets for Treatment of Epilepsy.”  Journal of the Academy of Nutrition and Dietetics  vol. 117,8 (2017): 1279-1292. doi:10.1016/j.jand.2017.06.006   Numao, S et al. “Short-term low carbohydrate/high-fat diet intake increases postprandial plasma glucose and glucagon-like peptide-1 levels during an oral glucose tolerance test in healthy men.”  European journal of clinical nutrition  vol. 66,8 (2012): 926-31. doi:10.1038/ejcn.2012.58   Jornayvaz, François R et al. “A high-fat, ketogenic diet causes hepatic insulin resistance in mice, despite increasing energy expenditure and preventing weight gain.”  American journal of physiology. Endocrinology and metabolism  vol. 299,5 (2010): E808-15. doi:10.1152/ajpendo.00361.2010

The Keto Diet has become popular in recent years. While long-term studies are needed, there is some evidence that YES, you can lose weight on the keto diet. The question is at what cost and is it a good idea? The Keto Diet, Weigh Loss and Muscle Mass - What Do the Studies Say? 17 overweight and obese men were put in metabolic wards and on two different diets containing the same amount of calories. 4 weeks on a high-carbohydrate diet (50% carbs, 35% fat, 15% protein) 4 weeks on ketogenic diet (5% carbs, 80% fat, 15% protein) Findings: Subjects lost 3x more weight when switched to the keto diet. BUT... Body fat loss slowed by more than half when switched to the keto diet! AND... Most weigh lost on the keto diet was water and muscle mass!   What happens when the keto diet is compared to a low-fat plant-based diet?   20 overweight men and women were put on a 2-week, low-fat, unrestricted plant-based diet followed immediately with 2 weeks on a keto diet.   Findings: KETO diet: 🧀🥑🥩🍗🥓 Impaired glucose tolerance, increased muscle mass loss   Plant-based diet: 🥔🌽🍚🫘🍌🥬 Increased fat loss Lowered blood pressure, cholesterol, calorie intake     In conclusion Yes, you can lose weight on the keto diet, but it is mostly water and muscle mass! The best way to build muscles is to adopt a low-fat whole foods plant-based diet and muscle building exercises. Ketogenic diets trigger a rapid reduction in water weight due to decreased glycogen stores, but the loss of muscle mass is a downside, especially for those striving for better body composition and a healthy metabolism. Comparing the keto diet with a low-fat, plant-based diet further emphasizes the importance of considering the quality of weight loss. While keto might show quicker scale-based results, the plant-based diet seems to encourage more favorable outcomes, including increased fat loss and improvements in health markers like blood pressure and cholesterol levels. Goals matter significantly here. If the priority is swift weight loss with less concern for muscle or long-term health, the keto diet might seem attractive. However, for overall health, sustained weight loss, and muscle retention, a balanced diet centered around plants appears more beneficial, as supported by the studies referenced below. Documentaries such as "The Game Changers" contribute to the conversation, highlighting the potential advantages of plant-based diets for health and athletic performance. References: Hall KD, Ch en KY, Guo J, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am  J Clin Nutr. 2016;104(2):324-333. do i:10.3945/ajcn.116.133561 Hall KD, Guo J, Courville AB, et al. Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake. Nat Med. 2021;27(2):344-353. doi:10.1038/s41591-020-01209-1

Intermittent Fasting (IF) has gained significant attention in recent years as a lifestyle approach that involves cycles of fasting and eating. IF is promoted for longevity (human studies are lacking) , weight loss, diabetes remission, improved cardiovascular markers, and as part of cancer treatment. Let’s learn about the reported benefits, different protocols, and the existing evidence supporting its metabolic effects. What is Intermittent Fasting? Intermittent Fasting is a type of calorie restriction that involves abstaining or significantly restricting food intake for a set period of time. Intermittent Fasting – Eating Patterns While there are many alterations of IF, the following protocols are the most common: Alternate Day Fasting (ADF)  Eating every other day. Alternating between fasting days (no calories are consumed), and “feasting” days (no calorie restriction). Alternate Day Modified Fasting (ADMF) (5:2 Diet) Consuming 500-600 calories (20-25% of regular calorie intake) two days a week and eating normally on other days. Time-Restricted Feeding (Time-Restricted Fasting) Restricts food intake to specific periods of the day, typically between 8 to 12 hours a day. E.g. if you eat all your meals between 10 am and 6 pm, your feeding window is 8 hours, and your fasting window is 16 hours. What is the Idea behind Intermittent Fasting? Reduced calorie intake will induce ketosis and potentiate weight loss. - Not necessarily. During fasting, the body undergoes metabolic switching from glucose to fatty acid-derived ketones , tapping into fat stores for energy. The body switches to ketosis (starts using fat for energy) around day 2 or 3. That means that while this is true for prolonged fasts, it is not always true for IF. Why? Because IF does not typically last longer than two days. IF will potentiate Autophagy and that will lead to DNA repair.   - Not necessarily. Autophagy (“self-eating”) is the body’s way of cleaning old or damaged cellular components and maintains cellular homeostasis. Just like ketosis, autophagy begins when glucose and insulin levels drop considerably, after about 24 hours of fasting, peaking at around 48 hours of fasting. While IF is often linked to autophagy, it's essential to note that other methods, such as exercise, quality sleep, exposure to hot temperatures, acupuncture, and consuming certain foods (e.g. coffee, green tea, broccoli etc.) can also induce autophagy.    IF as a strategy for increasing chemotherapy effectiveness and tolerability in cancer treatment. - True.   Several studies have shown that IF throughout chemotherapy was well tolerated and decreased the toxicity of chemotherapy. Sample Intermittent Fasting Menu: 5:2 Diet 5 days a week - no food restrictions 2 days a week - 500–600 calories Total calorie intake per day: 525 Breakfast: 1 cup cooked oats with banana (255 calories) Lunch: 1 small bowl of veggie soup (170 calories) Dinner: 1 cup of grapes (100 calories) What are the effects of Intermittent Fasting on Health, Aging, and Disease? “It is crucial to note that the long-term sustainability of IF and its applicability to diverse age groups remain uncertain. Clinical studies have predominantly focused on overweight young and middle-aged adults, limiting the generalization of observed benefits and safety.” In conclusion... The main benefit of IF lies in cancer treatment, potentiating chemotherapy. However, it may not be justified for everyone unless an individual prefers a short eating window. Sustainability remains a concern for most people, as IF can interfere with normal life, social events, and daily activities. The reported benefits, such as calorie reduction and weight loss, can be achieved through alternative means. Since IF does not prescribe or restrict specific foods, but rather emphasizes when to eat, a healthier strategy would be to fast for 12 to 16 hours a day and then eat a health-promoting diet. This way the purported benefits of IF would be more pronounced, and our social life would not be negatively impacted. References: Omar EM, Omran GA, Mustafa MF, El-Khodary NM. Intermittent fasting during adjuvant chemotherapy may promote differential stress resistance in breast cancer patients.  J Egypt Natl Canc Inst . 2022;34(1):38. Published 2022 Sep 12. doi:10.1186/s43046-022-00141-4 de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease [published correction appears in N Engl J Med. 2020 Jan 16;382(3):298. doi: 10.1056/NEJMx190038] [published correction appears in N Engl J Med. 2020 Mar 5;382(10):978. doi: 10.1056/NEJMx200002]. N Engl J Med . 2019;381(26):2541-2551. doi:10.1056/NEJMra1905136 Tiwari S, Sapkota N, Han Z. Effect of fasting on cancer: A narrative review of scientific evidence.  Cancer Sci . 2022;113(10):3291-3302. doi:10.1111/cas.15492 Pietrocola F, Malik SA, Marino G et al. “Coffee induces autophagy in vivo.” Cell Cycle 2014;13(12):1987-1994 Zhou J, Farah BL, Sinha RA, et al. Epigallocatechin-3-gallate (EGCG), a green tea polyphenol, stimulates hepatic autophagy and lipid clearance [published correction appears in PLoS One. 2014;9(5):e96884]. PLoS One . 2014;9(1):e87161. Published 2014 Jan 29. doi:10.1371/journal.pone.0087161 Sulforaphane causes autophagy to inhibit release of cytochrome C and apoptosis in human prostate cancer cells - PubMed Herman-Antosiewicz A, Johnson DE, Singh SV. Sulforaphane causes autophagy to inhibit release of cytochrome C and apoptosis in human prostate cancer cells.  Cancer Res . 2006;66(11):5828-5835. doi:10.1158/0008-5472.CAN-06-0139 Tian T, Sun Y, Wu H, et al. Acupuncture promotes mTOR-independent autophagic clearance of aggregation-prone proteins in mouse brain. Sci Rep . 2016;6:19714. Published 2016 Jan 21. doi:10.1038/srep19714 Zhang M, Jiang M, Bi Y, Zhu H, Zhou Z, Sha J. Autophagy and apoptosis act as partners to induce germ cell death after heat stress in mice. PLoS One . 2012;7(7):e41412. doi:10.1371/journal.pone.0041412

In recent years, a perplexing health condition known as Small Intestinal Bacterial Overgrowth (SIBO) has been gaining attention in medical circles. Despite that, SIBO remains largely misunderstood, leading to confusion among patients and practitioners alike. This article aims to shed light on the enigmatic nature of SIBO, exploring its definition, symptoms, diagnosis, and treatment options. What Exactly is SIBO? Small Intestinal Bacterial Overgrowth refers to the presence of an excessive number and/or abnormal types of bacteria in the upper gastrointestinal tract, specifically the small intestine. Normally, the small intestine harbors a relatively low bacterial population, ranging from 1,000 to 10,000 organisms per milliliter of intestinal fluid. When this population exceeds 100,000 organisms/mL, it signifies SIBO. Although SIBO is a relatively newly observed condition in medical literature, reports of bacterial overgrowth in the small intestine date back to the 1970s, with the term "SIBO" gaining prominence in the 1990s. [1] Why is SIBO a Concern? The overgrowth of bacteria in the small intestine can disrupt normal digestive processes and lead to various health issues. Excessive bacteria may compete for nutrients, causing malnourishment, while their metabolic byproducts can damage the intestinal lining, resulting in conditions like leaky gut syndrome. Moreover, SIBO has been linked to a range of other ailments, including autoimmune diseases, vitamin deficiencies, weight loss, fatigue, and skin problems. [2] Identifying SIBO Symptoms Recognizing SIBO can be challenging due to its diverse array of symptoms. Common signs include nausea, abdominal discomfort, bloating, flatulence, and changes in bowel habits such as diarrhea or constipation. Less common symptoms may include nutritional deficiencies, excess folate, and unintended weight loss. [3] Navigating the Diagnosis of SIBO Diagnosing SIBO requires careful consideration and reliable testing due to its overlap with other gastrointestinal conditions. Key diagnostic methods include endoscopy with culture of small bowel content and hydrogen/methane breath testing. However, both approaches have limitations, often yielding false-positive or false-negative results, which complicates the diagnostic process. [4],[5],[6],[7],[8] Understanding the Causes and Risk Factors SIBO can arise from various factors, including age-related changes, anatomical abnormalities, motility disorders, alterations in pH levels, and underlying health conditions such as irritable bowel syndrome (IBS). Certain medications, immune deficiencies, and organ dysfunctions may also contribute to SIBO development. [9],[10],[11],[12],[13],[14] Exploring Treatment Options for SIBO Management of SIBO typically involves targeting bacterial overgrowth through antibiotics, prokinetic agents, or dietary interventions. While antibiotics can provide temporary relief, they may not address the underlying issues and can lead to adverse effects. Probiotics and herbal antimicrobials show promise in managing SIBO symptoms, while dietary approaches like the low FODMAP diet and elemental diet aim to alleviate gastrointestinal distress by reducing fermentable carbohydrates or providing easily digestible nutrients. [15],[16],[17],[18],[19],[20],[21],[22],[23],[24],[25],[26] Embracing a Holistic Approach to Gut Health In conclusion, while SIBO presents challenges in diagnosis and treatment, adopting a holistic approach to gut health may offer long-term benefits. Incorporating a balanced, fiber-rich diet, stress-reducing practices like yoga, and targeted dietary modifications can support gut motility and overall well-being. References: [1] Ruscio M. “Is SIBO A Real Condition?” Altern Ther Health Med.  2019 Sep;25(5):30-38.   [2] Parodi A, Paolino S, Greco A, et al. Small intestinal bacterial overgrowth in rosacea: clinical effectiveness of its eradication.  Clin Gastroenterol Hepatol.  2008;6(7):759-764.     [3] Dukowicz AC, Lacy BE, Levine GM. Small intestinal bacterial overgrowth: a comprehensive review.  Gastroenterol Hepatol (N Y). 2007;3(2):112-122.   [4] Simrén M, Stotzer PO. Use and abuse of hydrogen breath tests.  Gut. 2006;55(3):297-303. doi:10.1136/gut.2005.075127   [5] Corazza GR, Menozzi MG, Strocchi A, et al. The diagnosis of small bowel bacterial overgrowth. Reliability of jejunal culture and inadequacy of breath hydrogen testing.  Gastroenterology. 1990;98(2):302-309. doi:10.1016/0016-5085(90)90818-l   [6] Ghoshal UC, Srivastava D. Irritable bowel syndrome and small intestinal bacterial overgrowth: meaningful association or unnecessary hype.  World J Gastroenterol.  2014;20(10):2482-2491. doi:10.3748/wjg.v20.i10.2482   [7] Yao CK, Tuck CJ, Barrett JS, Canale KE, Philpott HL, Gibson PR. Poor reproducibility of breath hydrogen testing: Implications for its application in functional bowel disorders.  United European Gastroenterol J.  2017;5(2):284-292. doi:10.1177/2050640616657978   [8] Walters B, Vanner SJ. Detection of bacterial overgrowth in IBS using the lactulose H2 breath test: comparison with 14C-D-xylose and healthy controls.  Am J Gastroenterol. 2005;100(7):1566-1570. doi:10.1111/j.1572-0241.2005.40795.x [9] MacMahon M, Lynch M, Mullins E, et al. Small intestinal bacterial overgrowth--an incidental finding?.  J Am Geriatr Soc. 1994;42(2):146-149. doi:10.1111/j.1532-5415.1994.tb04942.x   [10] Mac Mahon M, Gibbons N, Mullins E, et al. Are hydrogen breath tests valid in the elderly?. Gerontology. 1996;42(1):40-45. doi:10.1159/000213769   [11]   https://www.gastrojournal.org/article/S0016-5085(79)91337-4/pdf. Accessed March 3, 2024. [12] https://medlineplus.gov/ency/article/000222.htm . Accessed March 11, 2024.   [13] https://www.mayoclinicproceedings.org/article/S0025-6196(16)30589-4/pdf . Accessed March 11, 2024.   [14] Dukowicz AC, Lacy BE, Levine GM. Small intestinal bacterial overgrowth: a comprehensive review.  Gastroenterol Hepatol (N Y) . 2007;3(2):112-122.   [15] Zhong C, Qu C, Wang B, Liang S, Zeng B. Probiotics for Preventing and Treating Small Intestinal Bacterial Overgrowth: A Meta-Analysis and Systematic Review of Current Evidence.  J Clin Gastroenterol . 2017;51(4):300-311.   [16] Lauritano EC, Gabrielli M, Scarpellini E, et al. Small intestinal bacterial overgrowth recurrence after antibiotic therapy.  Am J Gastroenterol . 2008;103(8):2031-2035. [17] Collins, Brynie Slome, and Henry C Lin. “Double-blind, placebo-controlled antibiotic treatment study of small intestinal bacterial overgrowth in children with chronic abdominal pain.”  Journal of pediatric gastroenterology and nutrition  vol. 52,4 (2011): 382-6.   [18] Chedid V, Dhalla S, Clarke JO, et al. Herbal therapy is equivalent to rifaximin for the treatment of small intestinal bacterial overgrowth.  Glob Adv Health Med . 2014;3(3):16-24.   [19] Soifer, Luis Oscar et al. “Eficacia comparativa de un probiótico vs un antibiótico en la respuesta clínica de pacientes con sobrecrecimiento bacteriano del intestino y distensión abdominal crónica funcional: un estudio piloto” [Comparative clinical efficacy of a probiotic vs. an antibiotic in the treatment of patients with intestinal bacterial overgrowth and chronic abdominal functional distension: a pilot study].  Acta gastroenterologica Latinoamericana  vol. 40,4 (2010): 323-7.   [20] Barrett JS, Canale KE, Gearry RB, Irving PM, Gibson PR. Probiotic effects on intestinal fermentation patterns in patients with irritable bowel syndrome.  World J Gastroenterol . 2008;14(32):5020-5024. doi:10.3748/wjg.14.5020   [21]   https://www.mayoclinicproceedings.org/article/S0025-6196(16)30589-4/pdf , Accessed March 11, 2024.   [22] Chen, Chunqiu et al. “A Randomized Clinical Trial of Berberine Hydrochloride in Patients with Diarrhea-Predominant Irritable Bowel Syndrome.”  Phytotherapy research: PTR  vol. 29,11 (2015): 1822-7.   [23] Chedid V, Dhalla S, Clarke JO, et al. Herbal therapy is equivalent to rifaximin for the treatment of small intestinal bacterial overgrowth.  Glob Adv Health Med . 2014;3(3):16-24.   [24] Pimentel, Mark et al. “A 14-day elemental diet is highly effective in normalizing the lactulose breath test.”  Digestive diseases and sciences  vol. 49,1 (2004): 73-7. doi:10.1023/b:ddas.0000011605.43979.e1   [25] Magge S, Lembo A. Low-FODMAP Diet for Treatment of Irritable Bowel Syndrome.  Gastroenterol Hepatol (N Y) . 2012;8(11):739-745.   [26] Gibson, Peter R, and Susan J Shepherd. “Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach.”  Journal of gastroenterology and hepatology  vol. 25,2 (2010): 252-8.

You might have heard about the incredible health benefits of beets. And yes, it's true—beets are a powerhouse when it comes to healing properties. Let's explore some of these remarkable benefits... Red beets are... Rich in Nutrients:  Beets are a great source of essential vitamins and minerals, including folate, manganese, potassium, iron, and vitamin C. High in Antioxidants:  Beets contain betalains, powerful antioxidants that help reduce inflammation and protect cells from oxidative stress. Anti-tumor Activity:  Beetroot has potential for use in cancer treatment, either alone or in combination with other treatments. Supports Heart Health:  The nitrates in beets can help lower blood pressure, improving cardiovascular health and reducing the risk of heart disease. References: FoodData Central ( usda.gov ) , Accessed June 22, 2024 Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr . 2021;9(11):6406-6420. doi:10.1002/fsn3.2577. NCBI Looking for a way to incorporate beets into your diet? Try our tasty Raw Beet Salad recipe .

The Hidden Risks of Dairy Consumption: Unveiling the Health Concerns Many of us have been conditioned to believe that dairy is essential for calcium and strong bones, largely due to those iconic 'Got Milk?' ads featuring celebrities with milk mustaches. But this widespread belief is actually a dangerous misconception. “The purpose of cow’s milk is to turn a 65-pound calf into a 700-pound cow as rapidly as possible. Cow’s milk IS baby calf growth fluid. No matter what you do to it, that is what the stuff is.” — Dr. Michael Klaper, MD   Beyond Calcium: Reassessing Dairy's Role So, if you’re downing dairy in hopes of building strong bones, you might be in for a surprise. Research shows that populations with high dairy consumption actually face more hip fractures and bone-related issues than those with lower dairy intake, challenging the idea that dairy is the ultimate source of calcium and bone strength. “Nutritionally speaking, dairy foods are essentially ‘liquid meats’—but worse, because people drink milk, and eat cheese, guiltlessly—often thinking ‘milk makes my bones unbreakable, helps me lose weight, and makes my skin as soft and beautiful as a baby's tush.’" — Dr. McDougall, MD Sure, you’ll hear about the calcium and vitamin D benefits of dairy, but keep in mind that these claims often come from industry-backed, short-term studies that may not tell the whole story. And here’s a fun fact: cows get their calcium from plants—and so can you! As for vitamin D, it’s not even a vitamin but a hormone that’s best obtained from sunlight. Plus, natural vitamin D content in milk is very low, so it is often fortified with vitamin D during processing.  What’s Really in Your Milk? The Hidden Risks of Dairy All the nutrients found in dairy are readily available in healthier plant-based sources, but dairy carries a long list of potential health risks— saturated fats, high calorie density, opiates, cholesterol, carnitine, the absence of fiber, cancer-promoting proteins, lactose, antibiotics, highly bioavailable phosphorus, sex and growth hormones, pesticides, pus, bacteria, and viruses. These factors collectively raise serious concerns about the overall impact of dairy on your health, particularly when consumed in large amounts. Lactose intolerance, which can manifest as bloating, gas, and diarrhea, affects approximately 90% of people of Asian descent, 80% of American Indians, 65% of Africans and African Americans, and 50% of Hispanics. The prevalence among Caucasians varies widely. There is sooo much wrong with dairy that if I were to dive into every point, this blog could easily turn into a book. But, to respect your precious time, let’s zero in on the health conditions linked to dairy consumption. We’ll save the impacts on dairy cows and the environment for another day. So, let’s get into it… Health Conditions Linked to Dairy Consumption 1. Allergies and Asthma:  Dairy allergies are common, and dairy consumption has been linked to exacerbating symptoms of asthma and other respiratory conditions.   2. Autoimmune Diseases:   Conditions such as Type 1 Diabetes, Multiple Sclerosis, Rheumatoid Arthritis, Lupus and many other Autoimmune Diseases have been linked to dairy consumption, possibly due to the autoimmune triggering proteins and due to molecular mimicry.  3. Autism: A randomized study on a gluten- and casein-free diet revealed that high levels of circulating casomorphins from cow's milk casein may contribute to the development of autism in children. 4. Bed Wetting:   There are suggestions that dairy may exacerbate or contribute to bed wetting in children. 5. Cancer Risks:  Dairy has been implicated in various cancers, including lung, liver, ovarian, breast, prostate and other cancers, possibly due to its cancer-promoting protein casein, insulin-like growth factor-1 (IGF-1), hormones and hormone metabolites. 6. Cardiovascular Disease:   High intake of dairy products has been associated with an increased risk of heart disease, including heart attacks and strokes. 7. Cataracts: Greater milk intake shows positive correlation with cataract formation.   8. Digestive Issues:   Gastrointestinal problems like constipation, Crohn’s disease, irritable bowel syndrome (IBS), and lactose intolerance are often exacerbated by dairy consumption.   9. Ear Infections:  Frequent consumption of dairy has been linked to recurrent ear infections, especially in children. 10. Infectious Risks:  Dairy products can harbor various contaminants such as bacteria (Salmonella, Listeria, E. coli), viruses (avian flu virus A(H5N1)), and even prions (associated with diseases like Creutzfeldt-Jakob disease aka mad cow disease). 11. Infertility:   High dairy consumption has been associated with certain types of infertility. 12. Kidney Disease:  Highly bioavailable phosphorus and dairy proteins can contribute to kidney disease. 13. Mortality:  High milk intake was associated with higher mortality and fractures in women and higher mortality in men. 14. Obesity:  While dairy is often promoted for weight management, high-fat dairy products can contribute to obesity and metabolic disorders. 15. Osteoporosis and Bone Health: Despite its reputation for promoting bone health, studies suggest that excessive dietary protein consumption adversely affects bone due to high potential renal acid load. 16. Skin Conditions – Acne, Eczema, Psoriasis:  Dairy products, particularly milk, have been associated with an increased risk of acne by pathologically increasing IGF-1-stimulation and influencing hormone levels and inflammation. Pro-inflammatory arachidonic acid contained in dairy might exacerbate eczema and other skin conditions. 17. Parkinson’s Disease:  Low-fat dairy foods* have been linked to Parkinson's disease. *Low-fat equals high-protein. 18. Mental Health:   Dairy consumption has been linked to conditions like depression and schizophrenia, although the mechanisms are not fully understood.   Making Informed Choices As consumers, it's crucial to be aware of the potential risks associated with dairy consumption and to make informed choices about our diet. For those considering reducing or eliminating dairy from their diet, alternative sources of calcium and other nutrients can be found in leafy greens, legumes, fortified plant milks and tofu, nuts, and seeds. Conclusion: The Case for Ditching Dairy Based on the provided evidence, it is evident that dairy can have detrimental effects on human health. Everything beneficial found in dairy can also be obtained from plant-based sources, often in a form that is more suitable for human health. Plant-based alternatives typically come without the drawbacks of saturated fats, cholesterol, and a lack of fiber. If you are considering making a single dietary change, eliminating dairy could be a significant step toward better health. Fortunately, there are numerous plant-based alternatives available, allowing you to enjoy your favorite meals in a much healthier way.   Take Charge of Your Health Today Dairy products are often marketed as essential for health, but the evidence shows they can contribute to serious health concerns. If you're ready to explore how removing dairy—or making other key dietary changes—can transform your health, I’m here to help. As a certified nutrition and health educator and coach, I specialize in evidence-based strategies to improve and optimize health through a whole food, plant-based lifestyle. Whether you're looking to prevent chronic illness, manage your weight, or simply feel your best, I provide personalized guidance and support every step of the way. Let’s work together to create a healthier, happier you!   Schedule a free 15-minute consultation today, and take the first step towards lasting health. Visit www.nutritionandhealtheducator.com  to learn more or get started. References: 1.       Allergies and Asthma: Rona RJ, Keil T, Summers C, Gislason D, Zuidmeer L, Sodergren E, Sigurdardottir ST, Lindner T, Goldhahn K, Dahlstrom J, McBride D, Madsen C. The prevalence of food allergy: a meta-analysis. J Allergy Clin Immunol.  2007 Sep;120(3):638-46. doi: 10.1016/j.jaci.2007.05.026. Epub 2007 Jul 12. PMID: 17628647. https://pubmed.ncbi.nlm.nih.gov/17628647/ McGowan EC, Keet CA. 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High- and low-fat dairy intake, recurrence, and mortality after breast cancer diagnosis.  J Natl Cancer Inst . 2013;105(9):616-623. doi:10.1093/jnci/djt027 https://pubmed.ncbi.nlm.nih.gov/23492346/   Kaaks R, Johnson T, Tikk K, et al. Insulin-like growth factor I and risk of breast cancer by age and hormone receptor status-A prospective study within the EPIC cohort.  Int J Cancer . 2014;134(11):2683-2690. doi:10.1002/ijc.28589 https://pubmed.ncbi.nlm.nih.gov/24248481/ Cao H, Wang G, Meng L, et al. Association between circulating levels of IGF-1 and IGFBP-3 and lung cancer risk: a meta-analysis.  PLoS One . 2012;7(11):e49884. doi:10.1371/journal.pone.0049884 https://pubmed.ncbi.nlm.nih.gov/23185474/ Chan JM, Stampfer MJ, Ma J, et al. Insulin-like growth factor-I (IGF-I) and IGF binding protein-3 as predictors of advanced-stage prostate cancer.  J Natl Cancer Inst . 2002;94(14):1099-1106. doi:10.1093/jnci/94.14.1099 https://pubmed.ncbi.nlm.nih.gov/12122101/ Qin LQ, He K, Xu JY. Milk consumption and circulating insulin-like growth factor-I level: a systematic literature review.  Int J Food Sci Nutr . 2009;60 Suppl 7:330-340. doi:10.1080/09637480903150114 https://pubmed.ncbi.nlm.nih.gov/19746296/ Chan JM, Stampfer MJ, Ma J, et al. Insulin-like growth factor-I (IGF-I) and IGF binding protein-3 as predictors of advanced-stage prostate cancer. J Natl Cancer Inst. 2002;94(14):1099-1106. doi:10.1093/jnci/94.14.1099 https://pubmed.ncbi.nlm.nih.gov/12122101/ Ganmaa D, Sato A. The possible role of female sex hormones in milk from pregnant cows in the development of breast, ovarian and corpus uteri cancers.  Med Hypotheses . 2005;65(6):1028-1037. doi:10.1016/j.mehy.2005.06.026 https://pubmed.ncbi.nlm.nih.gov/16125328/ Aune D, Navarro Rosenblatt DA, Chan DS, et al. Dairy products, calcium, and prostate cancer risk: a systematic review and meta-analysis of cohort studies.  Am J Clin Nutr . 2015;101(1):87-117. doi:10.3945/ajcn.113.067157 https://pubmed.ncbi.nlm.nih.gov/25527754/   Grant WB. An ecologic study of dietary links to prostate cancer.  Altern Med Rev . 1999;4(3):162-169. https://pubmed.ncbi.nlm.nih.gov/10383480/ 6.       Cardiovascular Disease: Kritchevsky D. Dietary protein, cholesterol and atherosclerosis: a review of the early history. The Journal of nutrition  1995;125:589S-93S. https://pubmed.ncbi.nlm.nih.gov/7884538/ Chen M, Li Y, Sun Q, Pan A, Manson JE, Rexrode KM, Willett WC, Rimm EB, Hu FB. Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults. Am J Clin Nutr.  2016 Nov;104(5):1209-1217. doi: 10.3945/ajcn.116.134460. Epub 2016 Aug 24. PMID: 27557656; PMCID: PMC5081717. https://pubmed.ncbi.nlm.nih.gov/27557656/   7.       Cataracts: Couet C, Jan P, Debry G. Lactose and cataract in humans: a review.  J Am Coll Nutr . 1991;10(1):79-86. doi:10.1080/07315724.1991.10718130 https://pubmed.ncbi.nlm.nih.gov/1901325/ Bhatnagar R, Sharma YR, Vajpayee RB, et al. Does milk have a cataractogenic effect? Weighing of clinical evidence.  Dig Dis Sci . 1989;34(11):1745-1750. doi:10.1007/BF01540053 https://pubmed.ncbi.nlm.nih.gov/2582987/ Simoons FJ. A geographic approach to senile cataracts: possible links with milk consumption, lactase activity, and galactose metabolism.  Dig Dis Sci . 1982;27(3):257-264. doi:10.1007/BF01296925 https://pubmed.ncbi.nlm.nih.gov/6804198/   8.       Digestive Issues: Mohammadi Bourkheili A, Mehrabani S, Esmaeili Dooki M, Haji Ahmadi M, Moslemi L. Effect of Cow's-milk-free diet on chronic constipation in children; A randomized clinical trial.  Caspian J Intern Med . 2021;12(1):91-96. doi:10.22088/cjim.12.1.91 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7919185/ Crowley ET, Williams LT, Roberts TK, Dunstan RH, Jones PD. Does milk cause constipation? A crossover dietary trial. Nutrients.  2013 Jan 22;5(1):253-66. doi: 10.3390/nu5010253. PMID: 23340316; PMCID: PMC3571647. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3571647/ Di Costanzo M, Berni Canani R. Lactose Intolerance: Common Misunderstandings.  Ann Nutr Metab . 2018;73 Suppl 4:30-37. doi:10.1159/000493669 https://pubmed.ncbi.nlm.nih.gov/30783042/ https://www.health.harvard.edu/a_to_z/lactose-intolerance-a-to-z ,  Accessed August 20, 2024 Vernia P, Ricciardi MR, Frandina C, Bilotta T, Frieri G. Lactose malabsorption and irritable bowel syndrome. Effect of a long-term lactose-free diet. Ital J Gastroenterol.  1995 Apr;27(3):117-21. PMID: 7548919. https://pubmed.ncbi.nlm.nih.gov/7548919/ Böhmer CJ, Tuynman HA. The effect of a lactose-restricted diet in patients with a positive lactose tolerance test, earlier diagnosed as irritable bowel syndrome: a 5-year follow-up study. Eur J Gastroenterol Hepatol.  2001 Aug;13(8):941-4. doi: 10.1097/00042737-200108000-00011. PMID: 11507359. https://pubmed.ncbi.nlm.nih.gov/11507359/ Jianqin S, Leiming X, Lu X, Yelland GW, Ni J, Clarke AJ. Effects of milk containing only A2 beta casein versus milk containing both A1 and A2 beta casein proteins on gastrointestinal physiology, symptoms of discomfort, and cognitive behavior of people with self-reported intolerance to traditional cows' milk [published correction appears in Nutr J. 2016 Apr 29;15(1):45. doi: 10.1186/s12937-016-0164-y].  Nutr J . 2016;15:35. Published 2016 Apr 2. doi:10.1186/s12937-016-0147-z https://pubmed.ncbi.nlm.nih.gov/27039383/   Hermon-Taylor J, Bull TJ, Sheridan JM, Cheng J, Stellakis ML, Sumar N. Causation of Crohn's disease by Mycobacterium avium subspecies paratuberculosis.  Can J Gastroenterol . 2000;14(6):521-539. doi:10.1155/2000/798305 https://pubmed.ncbi.nlm.nih.gov/10888733/   TRUELOVE SC. Ulcerative colitis provoked by milk.  Br Med J . 1961;1(5220):154-160. doi:10.1136/bmj.1.5220.154 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1952962/ Chung HL, Lee JJ, Kim SG. Cow's milk protein induced changes in the expression of HLA-DR antigens on colonic epithelial cells. Ann Allergy Asthma Immunol.  2003;90(3):348-350. doi:10.1016/S1081-1206(10)61805-4 https://pubmed.ncbi.nlm.nih.gov/12669900/   9.       Ear Infections: Brennan-Jones CG, Whitehouse AJ, Park J, et al. Prevalence and risk factors for parent-reported recurrent otitis media during early childhood in the Western Australian Pregnancy Cohort (Raine) Study.  J Paediatr Child Health. 2015;51(4):403-409. doi:10.1111/jpc.12741 https://pubmed.ncbi.nlm.nih.gov/25303240/   10.    Infectious Risks: Keba A, Rolon ML, Tamene A, et al. Review of the prevalence of foodborne pathogens in milk and dairy products in Ethiopia.  Int Dairy J . 2020;109:104762. doi:10.1016/j.idairyj.2020.104762 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7430047/ Oliver SP, Jayarao BM, Almeida RA. Foodborne pathogens in milk and the dairy farm environment: food safety and public health implications . Foodborne Pathog Dis.  2005;2(2):115-129. doi:10.1089/fpd.2005.2.115 https://pubmed.ncbi.nlm.nih.gov/15992306/   11.    Infertility: Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. A prospective study of dairy foods intake and anovulatory infertility.  Hum Reprod.  2007;22(5):1340-1347. doi:10.1093/humrep/dem019 https://pubmed.ncbi.nlm.nih.gov/17329264/ Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. 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Milk consumption: aggravating factor of acne and promoter of chronic diseases of Western societies.  J Dtsch Dermatol Ges . 2009;7(4):364-370. doi:10.1111/j.1610-0387.2009.07019.x  https://pubmed.ncbi.nlm.nih.gov/19243483/ Afifi L, Danesh MJ, Lee KM, et al. Dietary Behaviors in Psoriasis: Patient-Reported Outcomes from a U.S. National Survey.  Dermatol Ther (Heidelb) . 2017;7(2):227-242. doi:10.1007/s13555-017-0183-4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5453925/ Nosrati A, Afifi L, Danesh MJ, et al. Dietary modifications in atopic dermatitis: patient-reported outcomes.  J Dermatolog Treat.  2017;28(6):523-538. doi:10.1080/09546634.2016.1278071 https://pubmed.ncbi.nlm.nih.gov/28043181/   17.    Parkinson’s Disease: Jiang W, Ju C, Jiang H, Zhang D. Dairy foods intake and risk of Parkinson's disease: a dose-response meta-analysis of prospective cohort studies.  Eur J Epidemiol . 2014;29(9):613-619. doi:10.1007/s10654-014-9921-4 https://pubmed.ncbi.nlm.nih.gov/24894826/ Hughes KC, Gao X, Kim IY, et al. Intake of dairy foods and risk of Parkinson disease.  Neurology . 2017;89(1):46-52. doi:10.1212/WNL.0000000000004057 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5496517/   18.    Mental Health: Severance EG, Yolken RH, Eaton WW. Autoimmune diseases, gastrointestinal disorders and the microbiome in schizophrenia: more than a gut feeling.  Schizophr Res . 2016;176(1):23-35. doi:10.1016/j.schres.2014.06.027   https://pubmed.ncbi.nlm.nih.gov/25034760/   Niebuhr DW, Li Y, Cowan DN, et al. Association between bovine casein antibody and new onset schizophrenia among US military personnel.  Schizophr Res . 2011;128(1-3):51-55. doi:10.1016/j.schres.2011.02.005 https://pubmed.ncbi.nlm.nih.gov/21376538/ Peet M. International variations in the outcome of schizophrenia and the prevalence of depression in relation to national dietary practices: an ecological analysis. Br J Psychiatry. 2004;184:404-408. doi:10.1192/bjp.184.5.404 https://pubmed.ncbi.nlm.nih.gov/15123503/   Disclaimer: Iam a Certified Plant-based Health Educator, not a medical doctor. My goal is to present you with available evidence that will make your decision easier. The information I share is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You are advised to do your own research and make informed decisions in partnership with   your physician(s). If you are on medication and are switching to a whole-food, plant-based diet, it is important that you work with   your doctor to monitor your condition and medication dosage during your change of dietary practices. I encourage you to critically evaluate any claims and make informed decisions that support your long-term health and well-being.

Nastassja’s Type 1 Diabetes Success Story Written by Nastassja on January 19, 2022 "I can say with certainty that I would never go back to eating and living any other way. I’m incredibly thankful that Jitka introduced me to this lifestyle since it has restored my health in a way that I did not think was possible." Living with Type 1 Diabetes I had lived my entire life under the assumption that I was a fairly healthy person – I walked over 5 miles a day, rarely ate fast food, and could count the times I have consumed a sip of soda on one hand. So, when I was first diagnosed with type 1 diabetes, I felt incredibly betrayed and hopeless. At only 18 years old I began to experience health issues no one my age was struggling with; my vision became incredibly blurry, I had no energy, and I experienced migraine headaches. After my 19th birthday my symptoms became much more severe. I needed to urinate so frequently that I would wake up over 12 times during the night. I would go to sleep at night clutching a gallon of water that I would chug while half asleep. I developed 3 UTIs and was hospitalized with a kidney infection within 3 months. I was so fatigued that I could not stand up in the shower or hold my arms up to wash my hair. I truly believed that at only 19 years old I was going to die. I was diagnosed with type 1 diabetes and was immediately instructed to avoid all carbohydrates in order to manage my blood sugar. I was prescribed 15 units of Lantus (long-acting insulin) and 20 units of Humalog (mealtime insulin) each day. I tried my best to eat a “healthy” diet based on my doctor’s recommendations; avocado and egg whites for breakfast, turkey meatballs with sauteed spinach for lunch, mushrooms and salad and salmon for dinner. I felt so sluggish all the time. I couldn’t walk far from my house without feeling like my body would collapse. My doctors told me I was doing well and should just eat less carbs to lower my A1C down from 7.4. I thought this was how my life with type 1 diabetes was going to have to be. I saw endocrinologists, internists, and holistic doctors and each doctor sent me off with instructions to limit my carbs and follow diets such as a ketogenic diet, a low FODMAP diet, and the Specific Carb Diet. While technically my blood sugar was sort of under control, I was unsatisfied with each diet since my health was clearly deteriorating; my hair was falling out in clumps, I felt depressed and had no energy, and I had developed anemia. Jitka offered me an alternative – a high carb, low fat plant-based diet. Jitka is incredibly knowledgeable and compassionate and helped me to understand that while I will need insulin injections daily for the rest of my life, I can heal my body and take most of the guesswork and uncertainty out of type 1 diabetes. I remember the first day I met with Jitka, she helped me analyze my food diary to show me which foods were harming my body, causing blood sugar spikes, and preventing me from healing. To my surprise, it was not the fruit and pasta that was causing my blood sugar to spike – it was the eggs and olive oil and salmon! I remember how scary the first few weeks were – I was so scared eat carbs because I was misinformed on how carbs affect blood sugar and had experienced my blood sugar spiking to nearly 300 from a few tablespoons of oatmeal. However, within the first week my blood sugar would spike less and less from each meal. For example, a single banana used to bring my blood sugar to around 280mg/dl and I had difficulty with the bolus and would wind up low an hour later. By the end of the first few weeks my blood sugar would spike to around 180mg/dl and would come down as my insulin peaked. Now my blood sugar goes up gradually to about 140mg/dl. I don’t even always take insulin for a banana anymore and if I do it's only 0.5u or 1 unit of Humalog. It may seem difficult to believe, but you genuinely can eat more carbs with less insulin if you eat correctly. Jitka recommended me the book Mastering Diabetes and I found that this really helped educate me on what causes diabetes and spikes blood sugar. However, it is definitely difficult to transition to a whole-foods plant-based diet when you don’t know what you are doing and Jitka’s kindness, guidance, and experience helped ease the transition to my new lifestyle. My latest A1C was 5.3 with my blood sugars 90% in range. My blood work was outstanding. I no longer have anemia. I have more energy. My hair and nails are stronger. My skin has cleared up. I feel less burdened by my diagnosis. I have met people who legitimately cannot believe how stable my blood sugar is now that I eat 100-300g of carbs per meal. Without Jitka, I don’t think I would believe it either. Type 1 diabetes can certainly be frustrating, and I still have days where my sugar is out of control due to illness, stress, travel, or bad luck. However, most of the time my blood sugar control is tight and when I am eating my best, I can go hours without micromanaging my blood sugar and stay in range. Additionally, I inject at a 1 to 30 or 1 to 40 insulin to carb ratio now and take anywhere from 6-15u daily of Lantus for my basal insulin. On average, I take 15-20u total per day to eat about 300-600g of carbs. I can say with certainty that I would never go back to eating and living any other way. I’m incredibly thankful that Jitka introduced me to this lifestyle since it has restored my health in a way that I did not think was possible. Nastassja’s Hemoglobin A1C “is consistent with a decreased risk of diabetes”! Nastassja's reflections after four years on a high-carb, high-fiber, low-fat, whole-foods, plant-based (vegan) diet: "Living with type 1 diabetes presents its challenges, but I firmly believe it's a huge misconception that you can't enjoy carbs. Personally, I've encountered no issues consuming substantial amounts of carbs. Even now, having met other type 1 diabetics, I'm confident I require significantly less insulin than many of them, despite consuming more carbs. As long as I avoid fatty or fried foods, I don't think eating large amounts of carbs necessitates much insulin at all! Without your recommendation, I'm not sure I would have had the courage to explore carb-rich foods to this extent. It's genuinely a major annoyance for me now when I hear people advising against carbs or sugar, particularly considering it often comes from individuals who are themselves pre-diabetic or clearly unhealthy. I hope others can glean something valuable from your post. I distinctly remember feeling apprehensive when you first suggested I incorporate more carbs into my diet. Even my original doctor, who, frankly, wasn't the best (fortunately, I'm now seeing a much better one), recommended a low-carb approach. I truly can't express enough gratitude for your advice. I've been curious about veganism from an animal rights standpoint for so long, but I felt uncertain about how to eat healthy vegan meals. Thanks to you transitioning to a vegan lifestyle was surprisingly easy for me, and I'm absolutely committed to sticking with it." -Nastassja Note : I began working with Nastassja in December 2020, just days before her Type 1 Diabetes diagnosis. I remember how overwhelmed she felt when I suggested that her symptoms likely pointed to this condition and how she dreaded daily insulin injections. I explained that, although her pancreas could no longer produce insulin, these injections would be lifesaving. Along with a low-fat, whole food, plant-based diet and a healthy lifestyle, she could lead a full, healthy life. Though this article was written in January 2022, it only took Nastassja a few months to adopt routines that significantly reduced her insulin needs. Now, four years later, she’s thriving, fully embracing her diet and lifestyle, with insulin management becoming second nature. If you or someone you know is dealing with this condition, please share my website so they can learn how to manage and, ideally, put their disease into remission. Thank you, Jitka

KayLyn's Relapsing Polychondritis Success Story "I contacted Jitka and she shared a lot of helpful information with me. I got started with it right away. I was now set up to win this battle and I fully believed that I could. I was scared and excited all at the same time!" No More RP Flare-Ups I was diagnosed with Relapsing Polychondritis (RP) in March of 2021. At the time I considered myself a healthy eater; but the next few weeks were going to teach me differently. This is my story and if you are facing a diagnosis of RP I hope it will give you a desire and belief that you can still live a healthy happy life that is symptom free. My name is KayLyn. At the time of my first flare up I was 34 years old and a mother of five beautiful children. When I first started reading about this autoimmune disease I was terrified, as I am sure you are too. I had a family to take care of and young children I wanted to raise. I was desperate to find a better way than just dealing with the symptoms or the inevitable outcome. I knew my body needed support so it could heal and I was determined to find the answers. My first flare up was in my ear during May of 2020. This flare-up affected my entire body and lasted for about a week. The flare-up started out as a small pain which quickly turned into a lot of pain and a lot of swelling. The pain became so bad that I was unable to sleep even while taking ibuprofen. My entire body ached; the pain in my ear would shoot deeper into my head and I was starting to worry that whatever was going on may affect my brain. I am not one to run to the doctor right away and I prefer to use natural medicine, but I decided to check myself into the local hospital. The doctor told me that it was probably just a bug bite and prescribed antibiotics. I knew that this was not just a bug bite and I felt the doctor was missing something. I told her there was no bite mark and the pain was affecting my whole body. After she did some searching on her computer she decided it would be best to put me on a steroid along with the antibiotics. Having no idea what I was dealing with, I took both prescriptions. I thought it was just a crazy thing that had happened to me and I would never deal with it again. In August of the same year, the bridge of my nose started to swell. The pain reminded me of the pain I had felt in my ear but I really wasn’t sure if they were related. I took ibuprofen to get me through my days and recovered from this flare-up on my own. In January 2021 I had another flare-up in my ear. This time I tried a holistic approach and got some body work done. It was a long painful few days but once again I made it through without any doctor visits or prescriptions. My fourth flare-up was at the end of March 2021. My flare-ups were coming more often and with more intensity. I decided to go to a First Care in my local town where I had some experience with the doctor there and knew he would hear me out and help me find some answers. He thought that the symptoms sounded like those of RP and suggested I go see a rheumatologist. During my fourth flare-up I was pretty sick and spent most of the next few days in bed. This gave me time to research all I could. It scared me and there were times I had to put my phone down because the fear was getting overwhelming. I reached out to a friend who is well educated in holistic health, and she guided me to some very helpful plans. While researching I found the article written by Sabrina Nelson that explained her experience with RP, which lead me to Jitka Burger’s story and her experience with RP. After reading through their stories, I decided to cut all animal products out of my diet. This was a pretty big change for me as I was raised in a family of hunters and loved eating meat. I contacted Jitka and she shared a lot of helpful information with me. I got started with it right away. I was now set up to win this battle and I fully believed that I could. I was scared and excited all at the same time! After healing from my fourth flare-up and knowing what I then knew, I went to see the rheumatologist to verify the diagnosis of RP. They did not offer any dietary advice when I asked and basically said I could manage my symptoms with pharmaceuticals which could cause other serious side effects. After leaving my appointment I felt very empowered and knew my healing was up to me. I felt that pharmaceuticals were not my answer and having done the research I had, I felt that a diet change was my best chance. I haven’t been following an exact diet plan, but if I were to put it under a plan it would be Whole Foods Plant Base diet. I have done lots of reading and researching and I apply the things that I feel are meant for me. It has been close to one year since my last flare-up and I feel strong and healthy. I have eliminated all animal products and eat very little processed foods. I eat a lot of fresh fruits and vegetables, I combine them in fresh squeezed juice, smoothies, salads and vegetable trays. My diet is not completely raw. I eat cooked vegetables and for the most part I avoid using oils; I find that water or a vegetable broth works great in cooking them. I eat cooked beans, lentils, potatoes and sweet potatoes. I am not gluten free but I find I do not fill up on gluten products like I once did. I use a wide variety of grains. I have a grain grinder in my kitchen and make fresh ground flour; sometimes I soak and sprout my grains and sometimes I don’t. Nuts are a snack and a great ingredient in making healthy desserts. I choose foods that make me feel good. If I find something doesn’t sit well with me I eliminate it for some time before trying it again. I have done several juice cleanses and feel that these have been a big part of my healing. If you are feeling like there may be nothing left to eat after cutting out all animal products, you will find there are a lot of very delicious foods. At first I missed the meats and dairy, but after a year of no animal products I find I no longer crave them. Eating this way has helped me to listen to the cues that my body is giving me. I may always be adjusting my plant-based diet but I’m okay with that as long as I continue to feel healthy! Food has been a huge part in getting me to where I am today, but I have also made some lifestyle changes. I have put a lot of focus into liver health along with using herbs. I have dug deep into my own emotions, and I am also very conscious in decisions and commitments I make. I am learning to enjoy the small things in my day and find that this is where so much of my joy is. Exercising has been important to me, but a year ago I didn’t have the strength that I have now. I have tried to make it a point to get outside for a walk or jump on my mini trampoline. I know my body needs the movement to heal. I have so much more gratitude for my body. I am feeling so much stronger and vibrant, with more energy. I have recently noticed lots of different health improvements like my hair isn’t falling out by the handfuls and my skin is much healthier than it was; and more importantly I am living a beautiful life without RP flare-ups! I have made a lot of changes which have not been easy but have proven to be worth it. I am still working on me and the daily efforts are feeling less overwhelming and becoming part of my normal life. I am grateful to those who have shared their stories so I could learn what has helped them on their journey. I would not be where I am if it wasn’t for them. I hope that sharing my story will help others see that it is possible to live healthy and symptom free. Happy Healing, KayLyn

Do you often experience painful blisters on your lips or mouth? These cold sores are not only uncomfortable but also surprisingly common. Here’s everything you need to know to better understand, manage, and prevent them. Tingling sensation - the beginning of a cold sore formation What Are Cold Sores? Cold sores, also known as fever blisters, are caused by the Herpes simplex virus (HSV-1). By adulthood, about half of the U.S. population is infected, although many people are unaware, as they show no symptoms. These sores usually appear as fluid-filled blisters on the lips, nose, or cheeks. For young children, they may develop inside the mouth, sometimes misdiagnosed as canker sores. After the blisters burst, they crust over and typically heal without scarring. While cold sores are the most recognizable symptom of HSV-1, some people may also experience: Fever Headache Muscle aches Painful gums Sore throat Swollen lymph nodes While there’s no cure, these sores often heal on their own. However, the HSV-1 virus lies dormant in nerve cells and can reactivate due to certain triggers, such as stress, illness, or hormonal changes, leading to recurrent outbreaks. Risk Factors and Triggers Cold sores spread through close contact, such as kissing or sharing utensils. They can also be triggered by: Stress or Fatigue : Both weaken the immune system. Hormonal Changes : Fluctuations during menstrual cycles can be a trigger. Fever or Illness : The immune system's response can prompt an outbreak. High-Arginine Foods : Certain foods can promote viral activity (see below). Stages of a Cold Sore Outbreak Tingling and Itching : A tingling, itching, or burning sensation lasts for 24 hours before a blister forms. This is the first sign of an outbreak. Blister Formation : Small fluid-filled blisters appear, often in clusters, typically on day 1 or 2. At this stage, cold sores are highly contagious and may be painful. Oozing and Crusting : Blisters burst around day 4, releasing fluid. Between days 5 and 8, the sores dry up, forming a yellow or brown crust that eventually flakes off.  A cold sore will resolve within 2 to 6 weeks. 1] Treatment and Prevention Antiviral Drugs While antiviral drugs like acyclovir may help shorten outbreaks, they often come with side effects such as nausea, vomiting, diarrhea, abdominal pain, headache, agitation, anemia, confusion, fatigue, hair loss, loss of appetite, even coma, 2] For HSV-1, natural remedies are often a safer and effective alternative. Complementary and Nutritional Approaches In addition to antiviral medications, several dietary supplements and topical agents have been studied for their potential role in reducing the severity or duration of cold sore outbreaks. Lysine Supplements: Lysine competes with arginine, which may reduce viral replication. High doses (up to 3,000 mg/day) have been studied for prevention and improved healing. 3] 4] Topical Applications: Propolis-, zinc-, or lysine-based creams may help shorten healing time when applied early. 5] 6] 7] 8] Vitamin C: Early topical application or oral intake may help reduce symptom severity. 9] Preventing outbreaks often involves managing stress, eating a diet low in arginine, and maintaining a strong immune system! Diet for Cold Sore Management High-Arginine Foods to Avoid Arginine supports HSV replication, so limiting high-arginine foods can help reduce outbreaks. These include: Nuts and Seeds : Pumpkin seeds, squash seeds, walnuts, almonds, sunflower seeds. Legumes : Soybeans, raw peanuts, chickpeas. Animal Products : Turkey, chicken, pork, beef. Seafood : Shellfish and fish. Other : Chocolate, seaweed. High-Lysine Foods to Include Lysine inhibits HSV replication, making lysine-rich foods beneficial for managing cold sores. Examples include: Legumes : Lentils, kidney beans, black beans. Grains : Quinoa, buckwheat, amaranth. Vegetables : Potatoes, beets, leeks, tomatoes, green and red peppers. Fruits : Avocados, pears. Other : Seitan, cashews. Including lysine-rich foods while reducing arginine-heavy options can support better management of cold sores. Lifestyle Factors That Influence Cold Sore Outbreaks Manage Stress:  Psychological stress is a common trigger for HSV reactivation. Practices such as meditation, breathing exercises, yoga, or gentle physical activity may help reduce outbreak frequency. Prioritize Sleep:  Poor or insufficient sleep impairs immune function and may increase susceptibility to viral reactivation. Aim for consistent, restorative sleep. Avoid Physical Triggers:  Excessive sun exposure, lip trauma (such as chapping or injury), and acute illness can trigger outbreaks in susceptible individuals. Using lip balm with SPF may help reduce risk. Practice Good Hygiene During Outbreaks:  Avoid touching active sores, wash hands regularly, and do not share utensils, lip products, or towels to prevent viral spread. Final Thoughts Cold sores are a common condition, but effective management can significantly reduce their frequency and severity. By understanding triggers, avoiding high-arginine foods, and incorporating lysine-rich options, you can take control of your outbreaks. Resources: 1] https://www.ncbi.nlm.nih.gov/books/NBK482197/ 2] https://www.rxlist.com/acyclovir/generic-drug.htm , Accessed December 5, 2024 3] Mailoo VJ, Rampes S. Lysine for Herpes Simplex Prophylaxis: A Review of the Evidence.  Integr Med (Encinitas) . 2017;16(3):42-46. https://pmc.ncbi.nlm.nih.gov/articles/PMC6419779/ 4] Griffith RS, DeLong DC, Nelson JD. Relation of arginine-lysine antagonism to herpes simplex growth in tissue culture.  Chemotherapy . 1981;27(3):209-213. doi:10.1159/000237979 https://pubmed.ncbi.nlm.nih.gov/6262023/ 5] Rocha MP, Amorim JM, Lima WG, Brito JCM, da Cruz Nizer WS. Effect of honey and propolis, compared to acyclovir, against Herpes Simplex Virus (HSV)-induced lesions: A systematic review and meta-analysis.  J Ethnopharmacol . 2022;287:114939. doi:10.1016/j.jep.2021.114939 https://pubmed.ncbi.nlm.nih.gov/34965458/ 6] Singh BB, Udani J, Vinjamury SP, et al. Safety and effectiveness of an L-lysine, zinc, and herbal-based product on the treatment of facial and circumoral herpes.  Altern Med Rev . 2005;10(2):123-127. https://pubmed.ncbi.nlm.nih.gov/15989381/ 7] Apisariyakulm A, Buddhasukh D, Apisariyakul S, Ternai B. Zinc monoglycerolate is effective against oral herpetic sores.  Med J Aust . 1990;152(1):54. doi:10.5694/j.1326-5377.1990.tb124447.x https://pubmed.ncbi.nlm.nih.gov/2403628/ 8] Saller R, Büechi S, Meyrat R, Schmidhauser C. Combined herbal preparation for topical treatment of Herpes labialis.  Forsch Komplementarmed Klass Naturheilkd . 2001;8(6):373-382. doi:10.1159/000057255 https://pubmed.ncbi.nlm.nih.gov/11799306/ 9] Hovi T, Hirvimies A, Stenvik M, Vuola E, Pippuri R. Topical treatment of recurrent mucocutaneous herpes with ascorbic acid-containing solution.  Antiviral Res . 1995;27(3):263-270. doi:10.1016/0166-3542(95)00010-j https://pubmed.ncbi.nlm.nih.gov/8540748/

As of 2023, the CDC estimated that up to 450,000 people in the United States may have alpha-gal syndrome (AGS), a tick bite-associated allergy to red meat and other mammalian products. What is Alpha-Gal Syndrome? Alpha-gal syndrome (AGS) is an emerging food allergy linked to tick bites, particularly from the Lone Star tick in the United States. AGS occurs when the immune system reacts to galactose-alpha-1,3-galactose (alpha-gal), a sugar molecule found in most mammals, including cows, pigs, lambs, and goats. After becoming sensitized, some individuals may develop allergic reactions after eating meat from mammals or consuming certain mammalian-derived products. Unlike many food allergies that cause immediate symptoms, AGS reactions are typically delayed and often occur several hours after eating. Causes of Alpha-Gal Syndrome AGS is most commonly associated with bites from ticks, especially the Lone Star tick in the United States, although other tick species worldwide have also been linked to the condition. Tick bites are believed to expose the immune system to alpha-gal, triggering antibody production in susceptible individuals. Once sensitized, a person may react after consuming red meat or certain mammalian-derived products. Symptoms of Alpha-Gal Syndrome Symptoms of AGS usually appear 2–6 hours after consuming meat or other mammalian products. Reactions can range from mild discomfort to life-threatening emergencies. Common symptoms include: Hives or skin rash Swelling of the lips, tongue, throat, or eyelids Coughing or difficulty breathing Wheezing Indigestion or heartburn Nausea or vomiting Abdominal pain or diarrhea Dizziness or decreased blood pressure In severe cases, AGS may cause anaphylaxis, a potentially life-threatening allergic reaction that requires immediate medical attention. Prevalence and Affected Populations The number of AGS cases has increased substantially in recent years. The CDC estimated that up to 450,000 people in the United States may have AGS, compared to approximately 5,000 estimated cases in 2013. However, the actual number may be even higher due to underdiagnosis and lack of awareness. Both children and adults can develop alpha-gal syndrome. Diagnosis of Alpha-Gal Syndrome Diagnosis typically involves reviewing a person’s medical history, symptoms, and possible exposure to tick bites. An allergy specialist may also use blood tests or skin testing to help confirm the diagnosis. The most common diagnostic test measures immunoglobulin E (IgE) antibodies specific to alpha-gal. Elevated levels may support the diagnosis when combined with symptoms and clinical history. However, positive alpha-gal IgE results should always be interpreted carefully, since some individuals may test positive without experiencing allergic reactions. Skin testing using meat extracts or alpha-gal-containing substances may also be used in some cases. People who experience unexplained allergic reactions or anaphylaxis — especially delayed reactions after eating red meat — should discuss the possibility of AGS with their healthcare provider. Treatment and Lifestyle Adjustments There is currently no cure for AGS. Treatment focuses on avoiding trigger foods and managing allergic reactions. Many individuals with AGS need to avoid meat from mammals, including: Beef Pork Lamb Venison Some people may also react to dairy products, gelatin, or other mammalian-derived ingredients. Certain medications and medical products derived from mammals may also trigger reactions in sensitive individuals, including cetuximab (Erbitux) and some animal-derived medical products. Mild reactions are often treated with antihistamines. Individuals at risk for severe reactions are typically prescribed an epinephrine auto-injector for emergency use. Preventing Alpha-Gal Syndrome Preventing tick bites is currently the best way to reduce the risk of developing AGS. Helpful prevention strategies include: Avoiding grassy, brushy, and wooded areas where ticks are common whenever possible Walking in the center of trails Using EPA-registered insect repellents Wearing long sleeves and long pants outdoors Treating clothing and gear with permethrin Checking skin, clothing, and pets carefully after spending time outdoors If a tick is found attached to the skin, it should be removed promptly using fine-tipped tweezers. Grasp the tick as close to the skin as possible and pull upward with steady, even pressure. Conclusion Greater awareness among both healthcare professionals and the public may help reduce delayed or missed diagnoses. Recognizing symptoms early, avoiding trigger foods, and preventing future tick bites are important steps in managing this condition. Individuals who suspect they may have AGS should consult a qualified healthcare professional for proper evaluation and personalized medical advice. References: Mollah F, Zacharek MA, Benjamin MR. What Is Alpha-Gal Syndrome? JAMA. Published online December 08, 2023. doi:10.1001/jama.2023.23097. https://www.cdc.gov/alpha-gal-syndrome/about/index.html, Accessed May 31, 2024

Impaired intestinal barrier function aka Leaky Gut often plays a key role in the development of autoimmunity. But it is not the only barrier that might get compromised. Permeability of the Barriers & Autoimmunity Aside from Leaky Gut, you can also develop the permeability of the following barriers: Leaky Brain and/or Leaky Lung. Permeability of the Barriers & Autoimmunity in Pictures Never Give Up Hope! If you suffer from an autoimmune disease, do not give up hope! Figure out what the true causes are and work on fixing them. It took years to develop your disease, it might take weeks, months or even years to put it into remission, depending on how long you have been living with it. If you need help to improve your health, I will be happy to help you. You are welcome to talk to me in a 15-Minute Free Exploratory Call to learn what I can do for you and if we are a good fit for each other. You can also learn more about the process and select the best plan for your goals in the Services. section.