Health Promotion is Trendy - Why You Should Jump On This Trend.
If you follow me on Instagram, you may have seen a Reel I shared this week that contained the following statistic:
41% of adults over age 20 are obese. This statistic is insanely high. If you look back at old pictures from decades ago, you rarely see obese individuals.
Scientists are now seeing genetic relation with obesity and not just a behavior of laziness and over-eating.
If you aren’t following me on social media yet:
@amodifiedlife
You may also see health promotion everywhere you look. Whether its walking, pilates, focusing on gut health, vitamins, sleep health, skin safety, red-light therapy and cryotherapy, etc.
What does research say about this ‘trend’? According to Health and Well Being (2023), a study from 2018 revealed millennials (born between 1981-1996) are more likely to prioritize health and wellness when it comes to physical, emotional, social health as well as making food choices than previous generations (80% of millennials). This is compared to 64% of baby boomers (born between 1946-1964).
Another study completed in 2019 revealed millennials are more likely to engage in health behaviors including regular exercise, mental health and managing stress.
One component of this health prioritization trend is millennials and gen z want to change their lifestyles to be more healthy and environmentally friendly/sustainable.
What can you do to prioritize your health? Start simple by:
Looking at the food/drink ingredients you are consuming.
Wear sunscreen when outdoors.
Go on a daily walk.
Make sure you are getting enough sleep.
Practice mental well being (prayer, journaling, listening to worship music, breathing techniques, etc).
The more you know about the negative effects of your lifestyle, or maybe i should say, if you could see yourself in 50 years, how would your health be based on the lifestyle habits you currently have? If you want to live a healthy life with a great quality of life, you need to start focussing on this now.
Let’s work together to decrease this statistic of obesity prevalence.
If you need or are wanting any help with health prioritization, reach out. I would love to work with you!
References
Health and Well Being (2023). Study Shows Younger Generations Are More Health- Conscious Than Previous Generations. Retrieved from https://www.texashealth.org/areyouawellbeing/Health-and-Well-Being/Study-Shows-Younger-Generations-Are-More-Health-Conscious-Than-Previous-Generations
Why increasing your Anti-oxidant intake can help lengthen your life and promote health.
If you follow me on social media @amodifiedlife, you may have come across a reel I posted yesterday introducing the topic of anti-oxidants. I am currently completing an online nutrition certificate program with eCornell. I LOVE learning new information, especially when it comes to health and wellness.
In my current course, I am learning about prevention of atherosclerotic cardiovascular disease. This is when you collect blockages in the arteries carrying blood away from the heart and through the body. These blockages will eventually cause a heart attack. As you know, this is usually not a good health outcome.
So, what are anti-oxidants and what are their purpose?
To know what anti-oxidants are, we first need to know what an oxidant is. More specifically, oxidation is a process when an atom, molecule or ion loses one or more of it’s electrons during a chemical reaction.
After an atom, molecule or ion loses one of more of its electrons, it becomes ‘unstable’. It is further known as a free radical. The free radical then attempts or does steal an electron from the molecules within the cells of your body. This process causes damage to the body.
Anti-oxidants help in this process by joining with the free radical before the free radical can steal cells from your body. This prevents damage to the body.
When you have an over abundance of free radicals, this can cause something called ‘oxidative stress’. Think of a serial killer on the loose (sorry, I know that’s dark). The anti-oxidant is the Detective who stops the serial killer (free radical) from causing any further damage. If anti-oxidants are not successful in preventing oxidative stress, the body will experience cellular damage in the DNA level.
There are many signs of oxidative stress in people with chronic health conditions. Think of someone with skin cancer. This individual spent too much time being exposed to UV rays which caused sun spots/cancer. A diabetic with uncontrolled blood glucose experiences oxidative stress when they start to experience neuropathy, circulatory issues/poor wound healing and heart disease. This is the same for elevated cholesterol causing heart attacks and stroke.
Cancers, autoimmune diseases, neuro-degenerative diseases and even aging skin (wrinkles and sun spots) are results of oxidative stress from free radicals.
Examples of environment causes of free radicals include; cigarette smoke, pollutants, pesticides, solvents, cleaning products, ozone and UV rays.
How can we prevent increased exposure to free radicals? Obviously, no smoking, limiting alcohol intake, limiting time in the sun (also wearing sunscreen), completing stress relief activities, maintaining a healthy weight, avoiding pollution, maintaining control/prevention of chronic diseases.
How can we incorporate anti-oxidants into our lives?
Some examples include:
Vitamin C: Broccoli, Brussels sprouts, blueberries, cauliflower, cantaloupe, grapefruit, leafy greens, kale, strawberries, sweet potatoes, bell peppers, tomatoes and citrus fruits.
Vitamin E: Almonds, avocado, sunflower seeds, oatmeal and legumes (beans, lentils, split peas), peanuts, red pepper and leafy greens.
Beta carotene: Apricots, cantaloupe, mangos, carrots, grapefruit and bell peppers, asparagus, beets, kale, mangoes, orange, peaches, pink grapefruit, pumpkin, squash, sweet potatoes, tomatoes, tangerines and watermelon.
Selenium: Eggs, tuna, salmon, brown rice, onions, poultry, shellfish and beef — limited to no more than one to two servings per week.
Zinc: Beef, poultry, oysters, shrimp, sesame seeds, pumpkin seeds, chickpeas, lentils, cashews and fortified cereals.
Phenolic compounds: Apples, wine (in moderation), onions, tea, cocoa, berries, grapes, peanuts and some spices, including oregano, thyme and rosemary.
Cleveland Clinic (2022). Why You Should Care About Free Radicals. Retrieved from https://health.clevelandclinic.org/free-radicals
Some people take supplements as well to assist, however supplements are exactly that, to be used when you cannot obtain what you need from the diet.
Let me know if you have any questions.
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xoxo,
Alison Jimenez
Daylight Savings - How to Take Advantage of the Extra Hour
I don’t know about you, but I LOVE this time of year. Having the extra hour of sunlight makes me feel like I have more time in my day.
When you are driving to work in the dark and driving home from work in the dark, you just want to go to bed when you get home.
If you have an extra hour of sunlight at the end of your day, you will want to take advantage of it.
So, how can we take advantage of the extra hour? Here are five practical ways you can:
Go for an evening walk, jog or run.
Take your child(ren) or pets to the park.
Go for a dip in the pool.
Eat dinner outside.
Grow/maintain a garden.
If you’ve never done any of the above activities, I would encourage you to choose one of the activities to commit to a few times each week.
All of these activities will benefit you health-wise and have the potential to benefit your relationship with others.
I would love to hear what you have decided to add into your evening schedule. If you are subscribed to the Newsletter, reply to the email with this blog post link and let me know what you plan to do.
If you are not already subscribed to the newsletter, you can subscribe below:
Vitamin D - A Preventative Supplement You Should Be Taking
As a Family Nurse Practitioner one deficiency I always screen for is a Vitamin D deficiency. I have found that many times Vitamin D levels will be either on the low end of normal, or deficient. The normal range of vitamin D is 30-100nmol/L.
According to Groff, et al. (2009), Vitamin D is a fat-soluable vitamin that plays an important role in bone metabolism and the immune system. Deficient vitamin D levels have been have been attributed to multiple disease states as well as overall and cardiovascular mortality as well as autoimmune diseases and multiple sclerosis.
There are two forms of vitamin D:
Ergocalciferol (D2)- present in plants and some fish
Cholecalciferol (D3)- synthesized in the skin by sunlight.
Vitamin D controls calcium absorption in the small intestine as well as works with the parathyroid hormone to help with skeletal mineralization (bone strengthening) and maintain calcium balance within the bloodstream (2009).
The protein that binds Vitamin D transports Vitamin D3 to the liver where it undergoes hydroxylation to 25(OH)D, its active form. Vitamin D3’s half life in the liver is about three weeks (meaning it takes only three weeks for vitamin D3 levels to deplete halfway, or six weeks to fully deplete). This is why we constantly need to replenish vitamin D supply (2009).
Cardiac system and Vitamin D
Clinical studies have shown a relationship between low Vitamin D levels and blood pressure control, coronary artery calcification and existing cardiovascular disease (2009).
Diabetes and Vitamin D
According to various clinical studies, there has been evidence of Vitamin D helping to maintain glucose metabolism and prevention of DM1 and DM2. Studies have also shown vitamin D deficiency beginning at birth was a pre-cursur to increased risk of DM1 development in children and adolescents. This is why Pediatricians encourage you to give Vitamin D drops to your infant if they are breastfed (2009).
Osteoporosis and Vitamin D
As you may already know, low vitamin D levels are associated with increased risk of osteoporosis development. Vitamin D and Calcium should be used in conjunction for prevention of osteoporosis (2009).
Vitamin D and fall risk in Elderly
Research has also shown that vitamin D supplementation decreases the risk of falling. This is thought to be secondary to improved muscle function (2009).
Cancer and Vitamin D
Vitamin D is thought to have a beneficial role in cancer prevention and survival. One study found that Vitamin D 25(OH)D levels (active form) above 80nmol/L revealed a 72% reduction in risk of colorectal cancer compared with a level lower than 50 nmol/L. The normal range for 25(OH)D is 30-100nmol/L.
There were additional studies for breast cancer and prostate cancer that revealed benefits of satisfactory Vitamin D levels decreasing mortality (2009).
Cognition and Vitamin D
A study of 250 individuals diagnosed with Alzheimer disease found a correlation between vitamin D levels (however no other vitamin levels) and the individual’s score on the Mini Mental Status Examination. This examination is a cognition test often used in the workup for Alzheimers (2009).
Vitamin D3 absorption through UV Rays
Ultraviolet rays are present only during midday at higher latitudes and do not penetrate the clouds. UV ray strength determines how long exposure to them is necessary for skin absorption.
I have been recommending supplementation for my patients since i’ve been practicing medicine. Supplements, of course should be used as that.. to supplement what we don’t receive through nutrition.
I started taking a combination supplement of Vitamin D3 5000 international units and K2 100mcg as well as calcium 1200mg daily.
CLICK ON THE PICTURE TO ORDER THIS SUPPLEMENT THROUGH AMAZON.
Right now this is 20% ($4 off) on amazon (30 day supply).
CLICK ON THE PICTURE TO ORDER THIS SUPPLEMENT THROUGH AMAZON.
To take 1200mg, you will need to take two tablets daily. This is a 30 day supply.
**links above are amazon affiliate links and may provide commission to me if you purchase itemsReferences
Goff, A., Hounshell, J., Kulie, T., Redmer, J. and Schrager, S. (2009). Vitamin D: An Evidence-Based Review. The Journal of the American Board of Family Medicine November 2009, 22 (6) 698-706; DOI: https://doi.org/10.3122/jabfm.2009.06.090037
LED light therapy- types, benefits and all you need to know.
Last week we discussed various types of cryotherapies. This week, I wanted to continue the them of health/wellness trends. I want to focus on LED therapies. I didn’t know going into my research that there were different colors of LED for various target therapies.
There are additional LED light therapies than what we will be discussing today, however we will talk about:
Red light therapy (633nm)
Blue light therapy (415nm)
Infrared therapy (830nm)
The lights are categorized by their wavelengths. LED therapies are known mostly for their dermatologic benefits. I have researched various clinical studies to include in this blog post. I will group the various therapies into which wavelength category they fall into.
If you didn’t already know, you have SEVEN layers of skin and each layer has a different function. These layers are further grouped based on how superficial/deep they are. The outermost layer is called the Epidermis. The next layer is called the Dermis. The deepest layer is called subcutaneous tissue.
Red light therapy:
Red light reaches further into your skin layers than blue light.
WOUND HEALING
According to Ablon (2018), one study revealed 10 patients total (two men and eight women ranging from ages 44-59 blepharoplasty surgery which is a procedure that removes excess skin from the eyelids. Half of each patient’s face was treated with red light therapy for 20 minutes immediately after surgery, at 48 hours post surgery, and two additional times the week after surgery. The side of the patient’s face which was treated with RLT healed after an average of 13.5 days while the underrated side healed after 26.8 days. This means RLT shortened the healing time by half.
PSORASIS
A combination of RLT and Infrared light were used in a study evaluating the effectiveness of two weekly 20 minutes sessions for 4-5 weeks for nine individuals with Plaque psoriasis that had been resistant to other treatments. Seven out of the original nine individuals were evaluated at 3-4 months following the study. Findings included clearance rates of 60-100% with high patient satisfaction (2018).
SKIN REJUVENATION (ANTI-WRINKLE)
One study involving 23 individuals completed 20 minute sessions of RLT three times weekly for three weeks. These individuals saw improvements in reduction of fine lines, wrinkles and softer, smoother skin (2018).
MUSCLE BENEFTIS
According to Ferraresi et al. (2016), photobiomodulation (PBM) AKA red light therapy can provide several benefits to muscle tissues, including prevention of muscle damage following exercise, delayed onset of muscle soreness, increasing muscle capacity for workouts, improving muscle fatigue resistance, and increasing muscle recovery times following exercise. It is hypothesized that RLT increases muscle metabolism and ATP synthesis. Think of ATP as muscle energy required for work.
A research meta analysis (combination of many studies) reviewed 46 studies testing PBM application before exercise and after using RLT and Infrared light therapy (ILT).
PBM response in upper extremity exercise (bicpeps): one study covered in this article revealed a significant reduction in delayed onset muscle soreness after 48 hours in comparison to the placebo group. This group received PBM following exercise.
Another study revealed benefits of giving PBM prior to exercise including increased number of repetitions during exercise achieved, decreased lactate, CK and C- reactive protein levels in the blood (inflammatory markers).
PBM response in lower extremity exercise:
One study using RLT and ILT tested PBM therapy solely, PBM in combination with cryotherapy (cold-water immersion) and Cryotherapy alone following exercise. PBM alone improved maximum voluntary isometric contraction (muscle strength) , decreased delayed onset muscle soreness and CK levels in the blood (inflammation/muscle damage markers). The other two combinations did not provide similar results. Interestingly enough, cold-water immersion reduced the efficacy of PBM.
PBM response with treadmill exercise:
In one study, light therapy with the strength of IFL was given to individuals prior to running maximum effort on the treadmill in locations of the quadricep femoris muscle, hamstrings and triceps surae. This study revealed that these individuals were able to run for longer duration at maximum speed compared to the placebo group as well as decreased muscle injury/inflammatory markers in the blood revealing PBM protected against muscle damage and has the capability to protect muscles against oxidative stress (a process that can cause breakdown of various tissues secondary to environmental factors).
Blue light therapy:
ACNE
Blue light reaches the outermost layer of the skin. One study that included 45 people found use of two blue light treatments (20 minutes) weekly for 4-8 weeks improved acne in 51-75% of people at four weeks and 40+% at eight weeks. Nine people experienced complete resolution of acne at eight weeks. No adverse events were reported (2018).
Infrared light therapy:
This light penetrates the deepest into your skin.
PSORIASIS
See RLT
MUSCLE BENEFITS
See RLT
MENSTRUAL CRAMPS
According to Kim, K. & Lee, J. (2017), a study completed in Korea revealed a near infrared ray LED belt used for women experiencing menstrual cramps was effective in reducing menstrual pain level and pain duration when compared to use of analgesics for cramps.
As we can see, there are many benefits of LED light therapy. Blue light therapy is mostly beneficial for acne. Red light therapy can be beneficial for other skin disorders such as psoriasis, reducing wrinkles and promoting wound healing. RLT was also beneficial in promoting muscle recovery. Infrared light therapy was beneficial in everything RLT was as well as better findings with muscle recovery and increasing muscle capacity. ILT was also beneficial in women with menstrual cramps. Additional research is currently being completed now for effectiveness of LED light therapy in migraine prevention/treatment (DO NOT TRY THIS ON YOUR OWN, ONLY WITH A MEDICAL PROFESSIONAL).
LED LIGHT THERAPY RISKS
I could not find any scholarly articles discussing risks of LED therapies. I did find one article from Harvard which revealed the LED light therapies available for purchase aren’t as powerful as ones you would use in a dermatologist’s office (of course…). Therefore, you would have a lower risk of burning yourself through use. One concern would be eye safety, to ensure wearing safety glasses that protect your eyes against LED light during use. The article also stated, we do not currently know the long term effects of using LED light therapy.
PURCHASING PRODUCTS FOR HOME USE
Now that we’ve covered what all benefits and potential risks, where can you purchase these products for home use? I have not used any of these products.
LED LIGHT FACE MASK
This mask is highly rated on Amazon with 4.4 stars and 80 reviews. This mask states to be infrared although its not listed in “nm” which we discussed above. For energy source, the mask is listed as 47 mW/cm2.
Currently is priced at $99.97 on amazon with a $10 dollar coupon. Recommended use includes 3-5 x weekly for 10 minutes each session.
This mask is rated 4.2 stars with 188 reviews. This mask uses 660nm and 850nm wavelengths for treatments.
This mask is normally $129.99, however Amazon has it listed at 50% off and there is a 10% promo code.
Recommended use includes 3-4 nights weekly with 15-20 minute sessions. This company offers a 60 day money back guarantee.
LED LIGHT BELT
This belt is highly rated on Amazon with 4.6 stars within over 3000 reviews.
This belt uses 660nm and 850nm light therapies for pain relief in multiple areas.
This belt is currently priced at $69.99 (is 30% off right now), normally priced at $99.99. There is also a 5% coupon.
There are multiple session options as well as strengths.
LED LIGHT LAMP
This lamp has over 500 reviews on Amazon with 3.9 stars.
This lamp uses 660nm and 850nm light therapies. It is priced currently at $55.99 with a $20 off coupon.
The lamp has 4 “necks” which are easily adjustable. Height can be adjusted from 15 inches to 60 inches and tripod is foldable for easy storage.
This product reports a 12 month warranty.
LED LIGHT PROTECTION GLASSES
These glasses have over 100 reviews with an average rating for 4.4 stars. They protect against 200-1000nm wavelengths.
The glasses are priced at $12.99
*The links above are amazon affiliate link. I may receive commission if you purchase any items using these links. References
Ablon, G. (2018). Phototherapy with Light Emitting Diodes. The Journal of Clinical and Aesthetic Dermatology. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843358/
Ferraresi, C., Hamblin, M., and Huang, Y. (2016). Photobiomudulation in human muscle tissue: an advantage in sports performance. National Library of Medicine doi: 10.1002/jbio.201600176
Harvard Health Publishing (2019). LED Lights: Are They a Cure for Your Skin Woes? Retrieved from https://www.health.harvard.edu/diseases-and-conditions/led-lights-are-they-a-cure-for-your-skin-woes
Kim, K. and Lee, J. (2017). Effect of Near-infrared Rays on Female Menstrual Pain in Korea. Nursing & Health Sciences. https://doi.org/10.1111/nhs.12356
Types of Cryotherapies- History and health benefits
I know this may be hard for you to imagine during this time of year, especially if you look out your window and see snow or ice. This Floridian (who has never even seen snow), is not fond of the idea of cold water plunging or exposing myself to cold beyond belief temperatures in a Cryotherapy spa. I’m sure you’ve either heard or seen about these new health trends somewhere on social media.
You probably asked yourself (as I also did), why anyone would want to complete a cold water plunge or enter a chamber that is -100 degrees Celcius? The act has to bring some type of health benefit if people are purchasing cold water plunge tubs to use at home or purchasing sessions/memberships at health spas.
Remember years ago when the Ice bucket challenge was popular on Facebook? Maybe even back in Myspace days? This challenge was for a great cause, although cold water plunging and cryotherapy are meant to be beneficial for your health.
We use ice for medicinal properties such as RICE therapy for a musculoskeletal injury (rest, ICE, compression and elevation). We also use ice as cryotherapy to burn off suspicious skin growths. We use targeted temperature management for post cardiac arrest patients who have achieved ROSC (return of spontaneous circulation) usually through CPR. This practice is done to increase chance of survival and help promote positive neurologic outcomes in these patients.
So, what is cold water plunging and what exactly are cryotherapy chambers? How long are you supposed to complete both of these activities per session? Of course, I always want to provide you with evidence based research information, so I did just that.
According to Alexander et al. (2022), cold water plunging aka cold-water immersion which is a form of cryotherapy has been around since 3500BC. Ancient Greeks used cold water plunging for therapies including relaxation and socialization. In the 14th century it was used for medicinal purposes, temperature regulation, analgesic (pain relief).
In the early 20th century, Physicians started to notice the body’s therapeutic response to cold water plunging including blood pressure, pulse and respiratory rate (2022). Cryotherapy can be utilized in many forms with differing target therapies.
For example, for pain relief cryotherapy works likely to decreasing neural conductance velocity (this slows the speed of which you feel pain, decreasing pain level), cryotherapy also reduces core and tissue temperatures which helps with tissue and muscle recovery and performance as well as improves blood flow capabilities for the skin and muscles (2022).
People use cryotherapy machines for home personal use as well as sometimes during physical therapy sessions. These machines are purposed to complete the above benefits, targeting a specific body part.
In the 1960’s, cold water plunging was found to be beneficial post workout for recovery. The rule of thumb for cold water plunging is to be in water with a temperature of 10-15c (50-59f) for 10-15 minutes.
Whole body cryotherapy through the use of chambers filled with either liquid nitrogen or refrigerated cold air are newer than cold immersion in the sports industry. The average amount of time an individual spends in a cryotherapy chamber is 2-3 minutes with temperatures below -100 c (-148 F). The purpose of whole body cryotherapy is to reduce the sensation of delayed onset of muscle soreness by increasing parasympathetic activation and anti-inflammatory cytokines (2022). AKA allow you to not be sore with every sneeze, cough, position change or laugh following ab day.
Whole body chambers were first constructed in Japan in the late 1970s for treatment of rheumatoid arthritis and pain management. Through this creation, the inventor found that exposure to the chamber led to very fast temperature decrease on the individual’s skin resulting in a release of endorphins and pain reduction (2022). Since this finding, whole body chambers in the medical field have been used for other arthritis related pain symptoms and multiple sclerosis.
Whole body chamber use is very new to the sporting world, only introduced within the last 10-12 years. These were more popular for contact sports like football and rugby to assist players in recovery to allow them to be ready for the next game at first, however more accessible now to all athletes.
These chambers are even available for you and I to purchase as well, although this had led to tissue injury (burns) and death because of misuse. I always want to share with you any potential consequences of any topic we talk about. According to the U.S. Food and Drug Administration (FDA)(2016), there has not been evidence of whole body chamber use treating diseases or conditions such as Alzheimer’s, fibromyalgia, migraines, rheumatoid arthritis, multiple sclerosis, stress, anxiety or chronic pain. No whole body chamber has been approved to “treat” the above conditions. The FDA claims there is not enough supporting evidence at this time. I’m sure there are studies being completed as you read this blog post. The FDA does say nitrogen exposure in a closed room lowers the oxygen amount in the room which can result in hypoxia (low oxygen levels), which could potentially lead to loss of consciousness. Other concerns include risk of frostbite, burns and eye injuries from extreme temperature exposure in whole body chambers (2016). Of course if you go to a spa that offers this service, they will have you sign a waiver. I imagine you are supervised during this session as well.
I was curious, so I found a business near me that offers whole body cryotherapy. They explain on their website that you will sign a waiver before the session. They provide you with a hat, socks, slippers and gloves to use during the session. They even let you choose what music you want to listen to during your session (would you dance in there? haha). This location allows you to stay in for up to 3 minutes although they recommend gradually working your way up to that time period each session. They don’t mention how you stop your session, if you just open the door, or what? They didn’t have their prices on the website, so I called to see how much each session cost. For a non-member, it would cost $42 per session.
So, where can we purchase access these items for home use?
You can purchase very pricey (1000-10,000 dollar) tubs for home use. I also found these affordable tubs on Amazon through research. You can click on the picture of each product if you want to learn more about the product on amazon.
*The links below are amazon affiliate links. I may receive commission if you purchase any items using these links. 
The “Cold Pod” was Amazon’s most popular plunge tub. With almost 900 reviews and 4.4. stars this tub is capable for outdoor use, portable (weighing 10.78 lbs), and has a capacity of 116 gallons. The tub itself is made of Nylon and has an inflatable ring around the top. It comes with an insulated cover, pump, drain hose, user manual, carry bag, and support legs.
Right now it is on sale at 30% off for $159.00, although usually $229.99. This tub also comes in 85 and 88 gallon option. The reviews state men who are 6ft tall were able to use it.
Next we have the “Ice Doo Recovery Pod”. This is the second most popular plunge tub ordered from amazon. This tub has 353 reviews and is rated 4.6 stars. This can be used outdoor as well and has an 85 gallon capacity. Currently, this tub is 47% off with a price of $84.97 (originally $159.99). I also see a $10 off coupon.
This tub is also portable, weighing 7.24 lbs. It appears to come with the same items.
The tub is made from polyester and Nylon. Its appearance, as you can see is very similar to the “Cold Pod”.
I also saw reviews for this one regarding men 6ft tall being able to use the tub.
You cannot currently purchase a whole body cryotherapy chamber on Amazon. I’m sure you can find this elsewhere for purchase. I did find these products listed below, if you were trying to target a particular body area.
This versatile cryotherapy machine can be used on shoulders, arms, knees, ankles and the back. You need to purchase the 5 piece set which is currently listed at $186.99 and includes the ice bucket with digital display, universal pad, tube connectors, elastic bands for the universal pad and a power cord.
This product has 272 ratings and 4.2 stars. It can be used for everything we discussed earlier, arthritis/pain relief, post surgery recovery, post workout recovery.
The last product I want to share with you is a cryotherapy ice roller for your face. This product is very highly rate on Amazon with over 48k reviews and 4.6 stars. Currently, it is 25% off and $7.44. It comes in a lot of aesthetic colors.
The product states it can help
Reducing wrinkles, fine lines and improve dry skin.
Be used as a face massager while promoting blood flow, clearing pores and sealing in moisture to also help with dry skin.
It also states it can reduce swelling in the face and neck (makes sense).
I hope you were able to learn a thing or two about cryotherapy, a therapy that is taking over the health, wellness and fitness world. I have not personally tried any of these products, however this face roller may currently be in my cart (haha).
Tune into the blog next week as we explore the benefits of another popular health topic, red light therapy.
References:
Alexander, J., Allan, R., Gregson, W., Ihsan, M., Kwiecien,S., Mawhinney, C. and Vorajee, S. (2022). Cold for Centuries: A Brief History of Cryotherapies to Improve Health, Injury and Post-Exercise Recovery. DOI 10.1007/s00421-022-04915-5.
U.S. Food and Drug Administration (2016). Whole Body Cryotherapy (WBC): A “Cool” Trend that Lacks Evidence, Poses Risks. Retrieved from https://www.fda.gov/consumers/consumer-updates/whole-body-cryotherapy-wbc-cool-trend-lacks-evidence-poses-risks#:~:text=The%20addition%20of%20nitrogen%20vapors,injury%20from%20the%20extreme%20temperatures.
The best Pre and Pro-biotics you can take to promote micro-biome health: Including clinical study results.
If you’ve researched health/wellness recently, you’ve probably come across pre-biotics and pro-biotics. You may think of this as something your Doctor tells you to take (or eat yogurt in lieu) when you are taking an antibiotic.
Pre/pro-biotics have become increasingly popular over the past few years since clinical research has shown what all gut health and the Gut-Brain axis controls. Pro-biotics are living strains of bacteria that add good bacteria to the gut. Pre-biotics are food for the pro-biotics living in your gut (think of a fertilizer for the good bacteria).
According to Appleton (2018), the Gut-Brain axis is a two way communicative process that links the enteric and central nervous systems. The Gut-Brain axis also effects endocrine, humoral, metabolic and immunes systems. This means the brain via the hypothalmic-pituitary-adrenal (HPA) axis and nerves located within the GI tract work together allowing the brain to influence intestinal activities including immunity, mood, cognition and mental health (2018).
Research has shown that several mood disorders including anxiety, depression, and austism spectrum disorders have been linked to functional gastrointestinal disruptions.
Gastrointestinal diseases such as IBS and IBD usually involve psychological co-morbidities associated with the altered gut microbiome.
Research studies completed in 1998 revealed specific bacterias causing increased anxiety-like behavior in mice when introduced to them. This particular bacteria was Campylobacter Jejuni. This bacteria can be transmitted via unclean water or from animal intestines such as cattle, poultry, swine, birds and even household pets including dogs and cats.
Our autonomic system (involuntary body processes including your heart beating, breathing and digestion) influences the immune system activation within the gut microbiome.
Gut Microbiome affects what nutrients we absorb (or don’t absorb - if gut microbiome is poor). This nutrient absorption in turn influences the release of peptides necessary for normal body functions including sleep/wake cycle regulation, feeding, mood, blood pressure regulation, parental behavior, and neurotrophic functions (how nerves effect digestion)(2018).
I found a research study that tested various pre and pro-biotic strains effect on mood including depression and anxiety:
In 2002, a study involving 34 adults suffering from stress and exhaustion revealed that a combination of L acidophilus, B bifidum and B longum improved their general condition by 40% after six months. This was a very small study and it would be hard to know if their was a placebo affect, however for an almost 50% improvement in mood…. I might try it!
In 2004 a randomized, controlled, parallel study involving 136 healthy students being given L casei supplemenation to see if there was any benefit with anxiety levels, revealed no changes in anxiety. However, the students were noted to have beneficial alternations of lymphocyte and CD56 cell counts (immune response).
In 2007 a randomized, double-blind study involving 124 individuals investigated the result of consuming probiotic-containing yogurt. This had revealed improved mood in individuals who reported poor mood initially.
In 2009, a double-blind, randomized, placebo-controlled pilot study involving 35 individuals who complained of chronic fatigue syndrome revealed an improvement in anxiety screening scores after supplementation with L casei for two months , although there was no change noted in depression scores.
In 2011, probiotics given to people with reduced cortisol levels (possibly individuals with Addisons’ disease- a disease that can cause depression), revealed a reduction in anxiety and depression scores after taking probiotics.
Another study completed in 2011 was a double-blind, randomized, controlled, parallel study involving 55 individuals revealed the consumption of L helveticus and B longum reduced somatization (physical symptoms of any stress on the body including, headaches, nausea and fatigue), depression and anger-hostility as well as self-blame scoring and increased focus on problem solving.
In 2014, a randomized double-blind study involving 36 individuals revealed administration of L helveticus supplementation for 3 months revealed imoprovements with memory recall of words, stories, sustained attention and working memory.
There are additional studies listed in the article. However, as we can see administration probiotics have been proven to reduce anxiety, stress, depression and anger symptoms as well as improve memory, mood, attention, immune response. Probiotics also have a positive effect on our sleep-wake cycle, feeding, mood, blood pressure, parental behavior, and nerve functions involving the gut.
Post-biotics are literally what they sound like, they are the by-product of pre and pro-biotics. Many pre and pro-biotic supplements include post-biotics now. These supplements are known as Synbiotics.
How can you change your gut microbiome? By taking Synbiotics.
If you are not already taking a Synbiotic, I have included some recommendations of a few.
The products below are amazon affiliate links. If you click on the pictures, you can purchase any of these. I may receive a small commission. 
This is the green blend I am currently using, it includes a blend of probiotics.
References
Appleton, Jeremy (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative Medicine: A Clinician’s Journal. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6469458/#:~:text=communication%20as%20well.-,The%20autonomic%20nervous%20system%2C%20hypothalamic%2Dpituitary%2Dadrenal%20(HPA,influence%20mood%2C%20cognition%2C%20and%20mental
I trialed a 3 day smoothie cleanse.
I know I am not alone when I say I enjoyed the extra carbohydrates and sweets this past week. This time of year brings lots of “temptations”. As we discussed in the No Excuse November challenge, social gatherings and holidays usually have food as a central point. Food is a love language. Food brings back memories and of course… good tasting food makes us “feel good” by increasing our endorphins.
I felt as though I ate too much (I’m only human). I wanted to try a smoothie cleanse to “Reset” my body. I’ve never done anything like this before.
I also didn’t work out last week either because I was off work and had my children home majority of the time. Between visiting with family and being home with them, I didn’t prioritize time for my health.
I researched a smoothie cleanse online and found a 3 day cleanse that I could prepare on my own. I found a plan on the “Simple Green Smoothies” website (I will link this below).
Fortunately, I had some of the ingredients at home. I used the shopping list that was provided (for free) to purchase mainly produce to make the smoothies. I have included the menu as well as the shopping list below.
I’m sure you want to know about my experience with the cleanse. I was scheduled to work twelve hours Wednesday and Thursday, so Tuesday evening I prepped for the next two days. This process took about two hours altogether from start to finish.
The site recommends making smoothies fresh, however this was not going to be possible for me. I placed the smoothies for day one in the fridge and the smoothies for day two in the freezer. My plan for Friday was to make the smoothies fresh because I would be home.
I start my day off with a latte (two espresso shots and oat milk). I have cut caffeine before and experience bad headaches from the withdrawal. I purchased Celsius to have in the mornings for the cleanse. The first day of smoothies was smooth. I did start my period that day which was not fun but I do feel the smoothies helped my bloating and cramps to decrease. I added protein powder to 4/5 of the smoothies to ensure adequate protein intake and help me to not feel hungry during the cleanse. The first day I actually was too full to finish the 5th smoothie. That evening after working all day, I needed to clean my house and catch up on laundry. I was tired, however I felt like I had an increase in energy to help me get through this.
Day two (yesterday), I drank the 5th smoothie for breakfast. Then I had a Celsius. I felt more hunger this day. I followed the smoothie plan throughout the day and around 2pm I started to experience a bad headache. I took Advil which helped with my headache but ill be honest .. for dinner.. I wanted something hot to eat. I decided to break the cleanse and I ate food for dinner.
On the evening of day one I did start to experience stomach cramping and had to go to the bathroom (sorry if TMI). So, the smoothie did help with “cleansing” my system.
I did feel like my stomach had flattened some which i’m sure was water weight and secondary to a decrease in sodium intake. I did lose a few pounds. I took some before and after pictures to document.
I chose to do this cleanse now so I could share my experience with you. If I would’ve pushed through to the end by maybe setting myself up for better success (not trying the cleanse while working or on my period), maybe I could tell you additional benefits. If this is something you would like to do, please complete your own personal research and if you have pre-existing medical conditions, discuss with your primary care provider before beginning.
Before picture- morning of day one
After picture - last night
This is currently 25% off on Amazon- linked below
This is the cleanest protein powder I’ve found. You can add it to any smoothie, baking and some cooking recipes.
Ninja Blender bundle amazon affiliate link
If you have any questions, please reach out to me!
As always, thank you for reading, I hope this was helpful for you.
HAPPY NEW YEAR!
-Alison Jimenez
The gifts your loved one REALLY wants (you’ll want to add these to your wishlist too).
It’s been a little while since I’ve published a blog. No Excuse November was fun to organize/launch. Then, I celebrated my birthday and now we are about to celebrate Christmas. It’s a busy time of year. If you are trying to figure out what to purchase for your loved one who has a New Year’s resolution and goal(s) to lose weight and gain muscle, these are so great gifts to consider.
These are items I use/would use if I went to a gym. I workout at home so I do not have a need for a gym bag but I love how simple this one is.
I use the Isopure protein powder as well as the fruit drink option (I’ll link this one as well). Protein shakes/powders are a great idea for those trying to meet their daily protein goals. It’s a crazy thought that you have to eat MORE to lose weight, become more lean and build muscle. I love this brand because there are few ingredients and it’s low carb and honestly a great price. You average around $1.41 per shake.
If you are going to be mixing protein shakes you need a shaker. This one is very affordable and gets the job done. It’s as simple as that.
The Beats headphones are on my wishlist this Christmas. I currently use my husband’s airpods or gaming headphones. These headphones are currently 40% off on amazon. They have 40 hours of battery life when fully charged and are compatible with Apple and Android phones.
These sports bras are my go-to for a secure work out. These are inexpensive and very affordable with many color combination options available.
I am so excited to start releasing exciting health topics each week again.
Overview and benefits of a high-fiber diet.
Fiber, Is this just something you think about when you are feeling backed up? Constipation can cause bloating, gas, abdominal discomfort and hemorrhoid’s, however fiber does not only assist with constipation. Fiber is a carbohydrate we SHOULD include in our daily meals. Fiber as mentioned above is a carbohydrate, however fiber differs from other carbohydrates in the fact that our bodies cannot fully digest fiber. You may think your body cannot digest sugars and other carbohydrates, however this is because you have an intolerance. Fiber is a polysaccharide us humans do not ingest as much as we should.
There a two types of fiber (we talk about these in our free DeBloat guide). If you haven’t yet accessed this guide, subscribe to receive our emails and you will be gifted this guide. The first type of fiber we will discuss is soluble fiber. Soluble means able to be dissolved. Soluble fiber propels food through the digestive track while being transformed into a thick gel-like byproduct. This helps to make bowel movements more formed. Someone who has chronic diarrhea (IBS, IBD, Celiac’s, or even a lactose intolerance) could benefit from increased fiber intake. If soluble means able to be dissolved, insoluble, you got it.. means not able to be dissolved. This type of fiber is for the individual who suffers from chronic constipation. Constipation can be a result of a lack of dietary insoluble fiber, a sedentary lifestyle, not drinking enough eater, or maybe as a side effect of a prescription medication.
How much dietary fiber should we be aiming to consume daily? According to the Harvard T.H. Chan School of Public Health (2022), children and adults need at least 25-35 grams daily, while most Americans only consume 15 grams. Some foods can be catagorized as both soluble and insoluble. Soluble foods include oatmeal, nuts, beans, apples, blueberries, chia seeds and lentils. Some examples of insoluble fiber include whole wheat products (especially wheat bran), brown rice, legumes, leafy greens, quinoa, almonds, seeds, walnuts, and fruits with edible skins (pears, peaches, grapes, prunes, and apples)(2022).
Fiber offers additional health benefits including naturally lowering blood glucose levels, lowering cholesterol and blood pressure, increases the absorption of minerals during digestion, reduces energy intake because it increases satiety. We have discussed the feeling of satiety quite frequently throughout our blog posts, because this feeling helps prevent overeating which leads to weight loss. One additional and important benefit of increased fiber intake includes favorable gut microbiome modulation, this means fiber helps maintain our gut health! (BMJ 2022).
Why would we not want all of these benefits? I know I do! I try to include dietary fiber in each meal or snack I consume. You can add fiber to almost anything! For example, if I am working my full time job on a particular day, I make a yogurt bowl or overnight oats to hold me over until my late lunch (1-2pm).
Yogurt bowl includes:
170 grams high protein yogurt (zero fiber- but high protein source).
2 TBSP chia seeds (10 grams)
2 TBSP peanut butter (3 grams)
either banana slices or raspberries (1/2 cup includes 4 grams fiber), (one banana 3 grams).
Potential fiber intake: 17 grams
Rolled oats includes:
170 grams high protein yogurt (zero fiber- but high protein source).
2 TBSP chia seeds (10 grams)
2 TBSP peanut butter (3 grams)
either banana slices or raspberries (1/2 cup includes 4 grams fiber), (one banana 3 grams).
1/2 cup rolled oats (5 grams).
1/2 cup milk of your choice (i usually use oat milk).
Potential fiber intake: 21 grams
You can receive majority of your daily recommended fiber intake with breakfast alone.
Chia seeds are an excellent, easy way to add fiber to almost anything. Another great sources includes ground flax seed which like chia seeds can be added to tons of recipes including smoothies. You can receive 4 grams fiber with only 2 TBSPs (amazon affiliate links below).
When you think of weight loss, your probably thought you’d be cutting foods out. WRONG, maybe this is why you have not been successful in your weight loss journey! You need fiber, proteins, carbohydrates, fats, etc. These all have their own purpose and benefit. How will you start to add fiber to your diet?
Sources include:
BMJ (2022). Fibre Intake for Optimal Health: How Can Healthcare Professionals Support People To Reach Dietary Recommendations. DOI https://doi.org/10.1136/bmj-2020-054370
Harvard T.H. Chan School Of Public Health (2022). The Nutrition Source- Fiber. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Importance of high protein diet for weight loss
We’ve all known someone who has been obsessed with their protein intake, making sure they are consuming enough protein daily. Why is there a stereotype of gym rats and athletes eating high-protein diets? Eggs, bacon, chicken, steak, cheese, protein shakes, protein bars, OH MY!
Well, there is a rationale behind high protein dietary intake and weight loss/maintenance. First, let’s review what exactly protein is. Protein is a macronutrient made up of amino acids. Protein is necessary for the structure, function and regulation of our body’s tissues and organs.
The recommended daily protein intake is 0.8 grams per Kg or 0.36 grams per pound. However, if you are a physically active individual or someone who completes weight lifting, your requirements will be increased. This is because your body uses the excess protein to build and repair muscle. The increased protein requirement is 1.2-2 grams of protein per kg.
Protein helps reduce body weight and preserves fat free mass (muscle mass) (Koh, G. & Moon, J. 2020). A high protein diet can also assist satiety by increasing the hormones that make us feel full and decreases the hormone that makes us feel hungry. This of course can result in weight loss. We can also experience increased energy levels from a high protein diet. There has also been evidence of decreased weight regain following weight loss when participants followed a high protein diet.
A high protein diet also increases diet induced thermogenesis which is the production of heat which occurs after eating. This heat production increases the body’s resting metabolic rate which is the amount of calories burned at rest. This means, when you eat higher protein diet and/or have higher muscle mass, you naturally burn more calories at rest (breathing and organ functions). Did you know that your body uses increased amounts of oxygen to metabolize proteins? This very process increases satiety (2020).
Consuming a high protein diet also stimulates gluconeogenesis. We discussed the process of gluconeogenesis in a previous blog post. If you haven’t read the previous post from September 17th, you should definitely go back and read it. However I will insert a teaching from that blog post to bring it all together:
“Glucagon is a hormone your pancreas releases that works directly with your liver to break down the food you eat to make glucose. Your body uses this Glucose as its main energy source. Glucagon can tell your liver to not store glucose, keeping glucose in the bloodstream. Glucagon can also tell your liver to release glycogen (stored glucose) to bring glucose in the blood stream.“ This process is known as gluconeogenesis which results in increased satiety.
Now that we know the importance of incorporating a high protein diet in conjunction with an exercise regimen, we need to discuss some sources of higher protein. Meats (chicken, beef, turkey, pork, veal, lamb, etc) on average have about 25g protein per 3oz serving. Fish has about 20g protein on average per 3oz serving. Some other sources of protein include beans, eggs, cheese, greek yogurt, nuts/peanut butter, chia seeds and flax seeds. Protein powders and bars can also be a great way to easily incorporate daily protein requirements.
If you follow @amodifiedlife on Instagram, you should know by now, I love the Isopure brand of protein powder. I have only tried the unflavored version since this has the cleanest ingredients. The two ingredients are whey protein isolate and soy lethicin. One scoop has 25g protein. You can add the powder to smoothies, pancakes, baked goods, and even in tea lattes. Best part is this protein powder has ZERO carbs!
If you aren’t sure what type of protein to supplement with, this one would be a great start.
Koh, Gwanpyo & Moon, Jaecheol. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Doi: 10.7570/jomes20028
Intermittent fasting - direction, purpose and possible benefits.
Last week we learned about the basics of metabolism, including the use and storage of Glucose into Glycogen in our liver, muscles and fat cells if not used as an energy source (AMPK). We discussed insulin’s role in this as well. If you haven’t read last week’s blog post - I recommend reading that before this.
We also discussed the supplement Berberine and it’s potential benefits/help with our body’s metabolic process. This week, we will continue with another method of “outsmarting” our body into burning fat. As I mentioned last week, our body was designed to survive. This means, holding onto all potential sources of energy (broken down carbohydrates) for future use. If we are not careful about balancing our caloric/carbohydrate intake amount with our needed energy expenditure, we will see an addition of unwanted fat cells on our bodies.
You have heard of fasting, whether it be for labs, a procedure, or for spiritual reasons. Fasting has been around for 1000s of years. At one point, it was believed that fasting should be done when ill, to not “feed” the illness (DeBoer, M., Majeed, C. & Vasim, I. 2022).
What is intermittent fasting? Intermittent fasting involves not eating during a planned time interval. There are many different options for fasting schedules, including:
5:2 method: eating a balanced diet 5 days thoughout the week and fasting two days (whichever days you wanted).
Alternate day fasting: fasting for 24 hours every other day
Time- restricted feeding: multiple options for this method including 14-18 hour fasting intervals. This means, people may only eat from 12pm-6pm (this would be an 18 hour fast). A lighter version would be eating from 12pm to 8pm (16 hour fast). You can continue with math to see what the 14 hour fast would mean.
Fasting sounds extreme, however if you really think about it, you would be sleeping 6-8 (hopefully 8 😉) of those hours. This brings us to an old saying “breakfast is the most important meal of the day”. Yes, this can be true for someone who wakes early and has a day of strenuous work ahead of them (someone who needs a lot of energy fuel). Fun fact.. do you know who made that saying up? Dr. John Harvey Kellogg, does the last name sound familiar? YES! The man who introduced us to Kellogg cereal is the same man who dubbed breakfast as being the most important meal of the day. Now that’s a great marketing plan!
Maybe, back in 1894 the cereal included much healthier ingredients (was originally made from wheat). The cereal was actually created to be served to patients in a Sanitarium where is brother worked as the superintendent. Let’s look at the ingredients in Corn Flakes:
It may be hard to see everything, so I’ll mention it here.
Serving size - 1.5 cups
36G carbohydrates, 1G fiber , 4G added sugars, 3G protein. It does include a decent amount of vitamins. Ingredient wise: milled corn, sugar, malt flavor, 2% or less of salt. This is not shown above, however, If you look on the cereal box it also says (away from the ingredient list of course), “contains a bioengineered food ingredient”. Hmm.. I don’t think I want to put anything like that in my body. Realistically, this cereal is definitely a healthier choice in comparison to the other Kellogg cereals. If you have children though, please look at labels. We know we need carbohydrates for energy, but do we need added sugars? No. We also need more fiber and protein than what this offers. I will make a social media post this week with healthy alternatives to “yummy” products. I know .. this blog is supposed to be about intermittent fasting, okay let’s get back on track.
Now that we’ve discussed the different options for fasting, let’s discuss the purpose. As you probably already know, our bodies follow a Circadian Rhythm. This rhythm is what balances our making, use and storage of all nutrients- our metabolic system. Any stressor that interferes with this rhythm (working night shift, taking care of a newborn, insomnia etc.), can lead to a negative effect for our metabolic system resulting in increased insulin resistance and hormonal secretion (2022). This will of course lead to obesity. In mice studies, time- restricted fasting has been shown to have great effects on the organ systems of mice including, white adipose tissue, brown adipose tissue and the gut (2022). Our white adipose tissue is what most of our body fat is made up of. Brown adipose tissue is used for thermoregulation (burning carbohydrates to maintain warmth). Babies are born with brown adipose tissue. Research has also shown favorable effects of time-restricted fasting on insect’s brain, heart and muscle. Clinical studies in humans revealed similar findings including, decreased energy intake, body weight, body fat, blood pressure and glucose readings, triglycerides, glucose tolerance and inflammatory markers.
Okay, follow along closely because we are going to get into the pathophysiology of intermittent fasting. I think if you know the background purpose/effect, it’ll be easier to understand how intermittent fasting actually does work. If we go a little deeper into last week’s blog topic, we will see that the storage of extra energy (glucose) are stored as Triglycerides. When you are fasting for over 12 hours, triglycerides from our white- adipose tissue are converted into fatty acids and glycerol which are then metabolized for energy. During this process, our liver works to convert fatty acids to ketone bodies which becomes the energy source for our organs (especially our brain) (2022). When our body’s liver and muscle storage of glycogen for energy use is depleted, our body starts to use the white adipose tissue stored energy sources, WHICH DECREASES BODY FAT. This is the reason behind/how people are able to lose weight when following a ketogenic diet. However, this type of diet is not sustainable, because the moment you come out of Ketosis, or do not follow this diet any longer, your body is going to start storing white adipose tissue again. This will result in the return or even increase of body fat. This process in our body is called a “metabolic switch”. This metabolic switch results in activating our AMPK energy system. We discussed this system last week when we learned Berberine can activate this energy switch.
Scientifically, this sounds like it results in weight loss. Clinical studies have revealed various amounts of weight loss with intermittent fasting. The time-restricted fasting seems to me, to be the most sustainable version. Sustainable is BEST! Intermittent fasting has positive effects on individuals with the diagnosis’ of hypertension, hyperlipidemia, Diabetes Mellitus 2, obesity, coronary artery disease and even arthritis.
The above process is occurring with food alteration alone. Imagine what your results could be if you added exercise into your intermittent fasting. Physical activity uses energy, which will increase your fat burn potential. This is even more true if you are exercising while fasting. Of course, you should be cautious of how you feel when exercising while fasting. Any signs of dizziness should be red flag to eat.
During fasting states, you should maintain adequate water intake. This may also curb your hunger.
Intermittent fasting should be something you research yourself and/or discuss with your Health Care Provider. If you do have Diabetes, you can develop hypoglycemia (low blood sugar) with intermittent fasting.
I hope you learned more about our body’s metabolic system and how intermittent fasting can benefit us, resulting in decrease of body fat.
Subscribe to stay up to date with weekly blog topics and follow along with our Instagram for bonus content, including exercises, recipes and tips. I would also love to hear from you regarding your personal experience or results with intermittent fasting.
Resources:
DeBoer, M., Majeed, V. and Vasim, I. (2022). Intermittent Fasting and Metabolic Health. Nutrients 14(3): 631. Retrieved from https://doi.org/10.3390%2Fnu14030631.
Hormones- for or against weight loss? Berberine supplementation benefits.
By now, I am sure you know at least one individual who is currently taking or has tried taking Ozempic or Wegovy (Sematglutide) for either weight loss or Diabetes mellitus management. I have at least one patient a day ask me if they would be a candidate for this medication.
These injectable medications are GLP-1 agonists, which stands for Glucagon-like-peptide-1. This peptide is one of two Incretin Hormones our body’s produce to stimulate insulin secretion after eating and prevent glucagon release.
Glucagon is a hormone your pancreas releases that works directly with your liver to break down the food you eat to make glucose. Your body uses this Glucose as its main energy source. Glucagon can tell your liver to not store glucose, keeping glucose in the bloodstream. Glucagon can also tell your liver to release glycogen (stored glucose) to bring glucose in the blood stream.
If you haven’t eaten for a certain time, you can develop hypoglycemia (low blood sugar). To prevent this, glucagon will ask your liver to release the glycogen to stabilize blood glucose levels until you eat carbohydrates. Think of this as your body’s savings account for energy.
If you see a pattern with these hormones, it is keeping glucose in the bloodstream. So, what does this have to do with weight loss? Nothing. Your body can actually work against you when it comes to weight loss. Your body is always in survival mode. Your organs do not know when you will be eating again, therefore maintaining a protective mechanism to prevent you from crashing.
This is where insulin comes in. Insulin is made by the pancreas. In a healthy individual, the pancreas and liver can work together to balance carbohydrate intake by releasing enough insulin to decrease glucose levels dependent on your energy needs. When your body releases insulin, decreasing plasma blood glucose, this slows gastric emptying (maintaining a feeling of fullness). If you feel full, you will not eat again until your body needs more fuel for energy requirements. In an individual with Diabetes who already has trouble with insulin secretion or insulin resistance, this process is even more impaired.
These medications act as a synthetic version of the body’s GLP-1 hormone, helping your body to release insulin, making you feel fuller by slowing gastric emptying, which ultimately will reduce your oral intake, eventually leading to weight loss.
Is this too good to be true? While I have seen many diabetic patients successfully lower their HGB A1C (best decrease was from 11.6% to 6.2%). A HGB A1C needs to be above 6.5% for someone to be diagnosed with Diabetes. I have seen weight loss in Diabetics and non-diabetics as well, anywhere from 5-50lbs. These medications are a game changer for people with DM2, obese individuals and people with insulin resistance secondary from another metabolic syndrome. However, because they are in such demand, the medications are often out of stock. These medications can also be very costly depending on insurance. Medicare will not cover the medication for non-diabetics (weight loss purposes). These medications can be taken for long periods of time, however if you stop taking them, the satiety hormones (leptin) which makes you feel full and reduces oral intake decrease. This response means you could gain the weight which has been lost back. This is not sustainable.
I have just started prescribing these medications within the past year. Prescribers are not aware of possible long-term effects from these medications because they are so new. Some possible side effects include Pancreatitis history and Medullary thyroid cancers (rare in humans), both of these complications were noted in the clinical trials with mice.
This brings us to Berberine. I needed you to understand more about your body’s normal process for glucose management to understand Berberine. Berberine has been around for thousands of years and was first used as an antimicrobial “medicine”. Berberine is derived from a plant.
A meta-analysis of over 2000 studies from 2022 revealed:
When taking Berberine for 12 consecutive weeks:
Berberine can naturally increase GLP-1 (resulting in the above we discussed- weight loss by increasing satiety).
Berberine has been noted to increase AMPK activation. AMPK is known as the bodies energy system. Think of batteries providing power. “AMPK regulates an array of biological activities that normalize lipid, glucose, and energy imbalances. Metabolic syndrome (MetS) occurs when these AMPK-regulated pathways are turned off, triggering a syndrome that includes hyperglycemia, diabetes, lipid abnormalities, and energy imbalances. In other words, activating AMPK can produce the same benefits as exercise, dieting, and weight loss (Schor, J. 2014).
Berberine has been noted to decrease insulin resistance in women with PCOS. This would mean lower instances of hyperglycemia and can help with weight loss.
Berberine has been compared to Metformin (a prescription medication given for DM2).
There are so many additional benefits Berberine can produce including anti-inflammatory properties, gut health, cholesterol control, reducing atherosclerotic heart disease, helping to prevent cancer(s) and Alzheimers. Berberine is being studied currently for all of the above.
Most clinical studies recommend a dosage of 500mg twice daily. You CAN take too much though and experience signs of toxicity including lethary, stupor and daze, vomiting and diarrhea, and nephritis (drugs.com).
Pregnant/lactating women and children should not take Berberine because clinical studies are usually not completed for this group of people, therefore unknown potential side effects could arise.
If you research Berberine more in depth, you will probably see that our bodies do not absorb much of what we would take with Berberine dosing, however you can see all of the potential benefits Berberine can provide.
Of course, it is always recommended you complete your own research and consult with your Primary Care Provider before starting any supplements.
Common side effects include gastrointestinal upset.
You can purchase Berberine anywhere. I found a 3 month supply on Amazon for $26.99. You can purchase this by clicking the link below (amazon affiliate link).
I purchased this product and have started taking this today. I will check back in with you in various intervals with my personal experience. I will be taking body measurements tonight. I’ll post everything on social media as well.
Clinical Applications for Berberine. (n.d.). Www.naturalmedicinejournal.com. https://www.naturalmedicinejournal.com/journal/clinical-applications-berberine
A Modified Life in the Making- A Personal Movement
We cannot choose the family we are born into, more specifically the genes we inherit. Genetically, we are made up of different cells, traits, and characteristics. These are non modifiable, meaning unable to be altered.
We CANNOT change our genetic make up, we CAN however, change what we introduce to ourselves including: foods, chemicals, our sleep habits, what we choose to do with our time and they way we move our bodies. These are called modifiable factors.
In medicine, we focus on modifiable risk factors such as diet, exercise, sleep and avoiding toxic carcinogens such as tobacco, alcohol, and drugs.
What if I told you, you had all of the necessary tools in your personal reach to modify your life?
Is there a goal weight you have abandoned because you didn’t think it was possible to reach? Or an activity such as a 5K, Marathon, or family vacation you have placed on the back burner because you aren’t physically where you need to be to complete these activities?
Maybe you’ve been labeled with diagnosis such as Hypertension, Diabetes, Hyperlipidemia, or a hormonal insufficiency/resistance. This does not and WILL NOT define you, you can still turn this around.
I am here to tell you today, you CAN reach these goals. You can live your best life. You can be prescription free. I am on this journey with you and cannot wait to see where we go next.