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Tag: Nutrition

  • The Nature Cure: The Science of Natural Medicine – 1

    The Nature Cure: The Science of Natural Medicine – 1

    “The way you eat now determines whether you’re going to spend the latter half of your life healthy or sick.”

    About the Author

    Andreas Michalsen, MD, PhD, is a German physician and researcher specializing in naturopathy and integrative medicine.

    He is a professor of clinical naturopathy at Charité University Hospital in Berlin and the chief physician at the Immanuel Hospital, which focuses on natural healing approaches. His work integrates modern scientific research with traditional natural medicine practices, such as fasting, plant-based nutrition, and mind-body therapies.

    Chapter 1: The Basic Principles of Naturopathy

    Key Ideas

    • The stimulus-response principle: Health is boosted through natural stimuli like cold therapy, fasting, or hydrotherapy.
    • Unlike conventional medicine, which eliminates disease from the outside, naturopathy activates the body’s self-healing ability.
    • The concept of hormesis: Small amounts of stressors (heat, cold, fasting) strengthen the body.

    Actionable Takeaways:

    • Use small stressors (cold water, heat therapy, fasting) to build resilience.
    • Sunlight in moderation boosts vitamin D and protects against diseases.

    “Naturopathy does not fight illness—it strengthens the body to fight illness itself.”

    Chapter 2: Therapies of Antiquity Rediscovered

    Key Ideas

    • Leeches, cupping, and bloodletting are some of the oldest known naturopathic therapies and were used in ancient Babylon, Egypt, India, and China.
    • Cupping can improve circulation and pain relief, especially for muscle and nerve conditions.
    • Bloodletting (or blood donation) can be beneficial for high blood pressure and iron overload.

    Chapter 3: Hydrotherapy

    Key Ideas

    • Hydrotherapy (water-based treatments) has been used for centuries to boost immunity, improve circulation, and reduce stress.
    • Cold water exposure triggers a hormetic response, strengthening the body’s ability to adapt to stress.
    • Research on public bathhouses in Japan revealed that hot water exposure improves vascular health and stress levels.

    Actionable Takeaways

    • Alternating hot and cold water (e.g., showers, baths, compresses) boosts circulation and immunity.
    • Daily cold exposure (e.g., cold showers or Kneipp foot baths) can increase resilience and reduce inflammation.

    “A cold bath in the morning is like coffee for the circulatory system—it wakes you up and strengthens the body.”

    Chapter 4: Fasting

    Key Ideas

    • Fasting activates the body’s self-healing process
    • Autophagy, a process where cells recycle damaged components, is triggered by fasting.
    • Intermittent fasting (16:8 method) may be more beneficial than constant calorie restriction.
    • Fasting improves hormonal balance, reducing insulin, T3 (thyroid hormone), and IGF-1
    • Fasting reduces inflammation at the molecular level—each meal triggers a minor inflammatory response, while fasting halts this process.

    Actionable Takeaways

    • Try intermittent fasting (16:8 method)—fast for 16 hours, eat within an 8-hour window.
    • Gradually break a fast with light foods like broth, fruits, or steamed vegetables—not heavy meals.

    “Not eating is the most powerful intervention for many diseases—more effective than any pill.”

    Chapter 5: Food as Medicine

    Key Ideas

    • 50-70% of chronic diseases are linked to poor nutrition, yet medicine largely ignores dietary therapy.
    • Ultra-processed foods, sugar, and animal fats are the primary culprits in modern disease.
    • Blue Zones research shows that long-living populations (e.g. in Okinawa and Sardinia) consume plant-based diets with minimal meat
    • Insulin spikes from refined carbohydrates lead to hunger cycles and fat accumulation.

    Actionable Takeaways

    • Minimize ultra-processed foods—eat whole, unprocessed meals.
    • Limit to 2 meals per day—reduce insulin spikes and metabolic stress.
    • Follow a Blue Zones-inspired diet—focus on vegetables, nuts, seeds, legumes, and whole grains.
    • Limit animal protein consumption—especially processed meats and dairy.

    “The healthiest populations in the world don’t obsess over macronutrients—they eat real food.”

    Chapter 6: Stagnation is Cause for Illness – The Importance of Exercise

    Key Ideas

    • Physical activity is one of the most powerful healing tools, reducing the risk of cardiovascular diseases, depression, and cancer.
    • Regular movement strengthens bones, muscles, immune function, and mental health.
    • Studies have shown that people who make long visits to green spaces have lower rates of depression and high blood pressure.

    Actionable Takeaways

    • Exercise doesn’t have to be intense—daily walking, stretching, and resistance training is enough.
    • Use every opportunity you get to walk a few steps.
    • Nature exposure enhances mental and physical health, reducing depression and blood pressure.
    • Avoid prolonged sitting—even light activity throughout the day improves metabolic health.

    “Every step counts—small daily movements add up to significant health benefits.”

  • Fiber Fueled:The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome

    Fiber Fueled:The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome

    “The single greatest predictor of a healthy gut is the diversity of plants in your diet.” — Dr. Will Bulsiewicz

    Who’s the Author

    Dr. Will Bulsiewicz is a gastroenterologist and gut health expert.

    In his book Fiber Fueled , Dr. Will Bulsiewicz shows us science-backed ways to improving health through gut microbiome optimization.

    Core Idea

    Our gut microbiome – the trillions of bacteria living in our intestines – plays a crucial role in nearly every aspect of health.

    The best way to nourish them?

    Eating a wide variety of plant-based, fiber-rich foods.

    Happy Gut Microbiome = Healthy You

    Your gut is home to 39 trillion microbes — mostly bacteria — that act like a control center for your entire body.

    What do these bacteria do?

    They affect our digestion, metabolism, immune system, hormones, and even mood and mental health.

    Key Element 1: Short-Chain Fatty Acids (SCFAs)

    When gut bacteria ferment fiber, they produce SCFAs like butyrate.

    SCFAs are crucial for our overall health:

    • Gut health: Protects gut lining, prevents leaky gut
    • Brain: Boots mood, reduces anxiety
    • Weight: Lowers appetite, increases fat burning
    • Immunity: Lowers inflammation, autoimmune risk
    • Hormones: Improves insulin sensitivity, blood sugar control

    Key Element 2: Serotonin

    90% of serotonin (the happy hormone) is made in your gut — not your brain.

    Gut bacteria like Bifidobacteria and Lactobacillus help produce serotonin.

    They ferment fiber into tryptophan — the building block of serotonin.

    When your serotonin level is low, it leads to

    • Depression
    • Anxiety
    • Sugar cravings
    • Lower sleep quality

    “Your gut microbiome is the control center for your entire body. Feed it well, and it will return the favor for life.”

    Fiber is the #1 Superfood

    Most health problems stem from lack of fiber.

    For example, bloating, constipation, fatigue, skin issues, and even anxiety.

    Why?

    Fiber feeds your gut bacteria — especially prebiotic fiber found in plants.

    The more types of fiber you eat, the more diverse your gut microbiome becomes.

    The more diverse your gut bacteria, the healthier you are.

    The Plant Diversity Rule 🌈

    More plant diversity = healthier gut.

    Dr. Will Bulsiewicz suggests eating 30+ different plants per week.

    This includes fruits, veggies, whole grains, beans, nuts, seeds, herbs, and spices.

    Why?

    • Each plant contains unique types of fiber and polyphenols that feed different strains of gut bacteria.
    • Diversity > Quantity.

    A 2018 American Gut Project study found that:

    • People who ate 30+ plants per week had more diverse gut bacteria.
    • Those who ate 10 or fewer plants had less diversity — even if they ate mostly organic or avoided junk food.

    Why Animal Products Hurt Your Gut

    High-fat, low-fiber diets (like keto or carnivore) harm your gut bacteria by starving the good bacteria and feeding harmful bacteria.

    Animal products contain zero fiber and can increase inflammation when eaten in excess.

    Low-carb diets starve your gut microbes. Fiber is not optional — it’s essential.

    Does Fiber Count as a Carbohydrate? – SteelFit USA

    What to Eat (The Fiber Fueled Diet)

    • ✅ Whole Grains (quinoa, oats, brown rice)
    • ✅ Legumes (beans, lentils, chickpeas)
    • ✅ Fruits & Vegetables (berries, broccoli, leafy greens)
    • ✅ Nuts & Seeds (flaxseeds, chia seeds)
    • ✅ Fermented Foods (sauerkraut, miso, kimchi)
    • ✅ Sprouted Beans 🌱 (he loves them!)

    Big Takeaway

    👉 The single best thing you can do for your health:

    Eat more plants and more fiber — with as much variety as possible.

    We’ve made health too complicated with our extensive lists of foods to avoid, complex percentages of fats-to-protein-to-carb ratios, elimination diets, calorie counting, even weighing our food…

    It just doesn’t need to be this complicated. Diversity of plants. That’s it. That’s all you have to remember. 

  • The Telomere Effect: 6 Science-Backed Ways to Protect Your Telomeres and Slow Aging

    The Telomere Effect: 6 Science-Backed Ways to Protect Your Telomeres and Slow Aging

    The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer by Dr. Elizabeth Blackburn and Dr. Elissa Epel explores how telomeres—protective caps at the ends of chromosomes—affect aging and overall health.

    What are Telomeres?

    Telomeres are repetitive DNA sequences at the ends of chromosomes that protect them from damage, much like the plastic tips on shoelaces.

    Each time a cell divides, telomeres shorten. When they become too short, cells can no longer divide effectively, leading to aging and disease.

    How Lifestyle Impacts Telomeres

    1. Stress and Telomeres:

    Chronic stress is a major factor in telomere shortening.

    Studies show that caregivers of chronically ill patients, for example, have significantly shorter telomeres due to prolonged stress.

    Mindfulness-based stress reduction (MBSR) and meditation have been shown to reduce stress and increase telomerase activity.

    2. Exercise and Telomeres:

    Regular physical activity is strongly linked to longer telomeres.

    A study of over 6,000 adults found that those who engaged in moderate aerobic exercise (like brisk walking) had telomeres equivalent to those of individuals nearly a decade younger.

    High-intensity interval training (HIIT) has also been shown to boost telomerase activity, particularly in older adults.

    3. Diet and Telomeres:

    A Mediterranean-style diet, rich in fruits, vegetables, nuts, whole grains, and healthy fats (like olive oil), is associated with longer telomeres (study).

    Processed meats, sugary drinks, and refined carbohydrates, on the other hand, are linked to shorter telomeres.

    4. Sleep and Telomeres:

    Poor sleep quality and short sleep duration are linked to shorter telomeres.

    A study of older adults found that those who slept fewer than 5 hours per night had significantly shorter telomeres than those who slept 7 hours or more.

    5. Social Connections and Telomeres:

    Strong social support and positive relationships are associated with longer telomeres.

    Conversely, loneliness and social isolation are linked to shorter telomeres.

    6. Environmental Factors:

    Exposure to pollution and toxins can accelerate telomere shortening.

    On the other hand, spending time in nature and green spaces has been shown to reduce stress and potentially protect telomeres.

    Practical Tips for Your Telomere:

    1. Stress Reduction: Practice mindfulness, meditation, or yoga to manage stress effectively.

    2. Exercise Regularly: Aim for at least 30 minutes of moderate exercise most days of the week.

    3. Healthy Diet: Focus on plant-based and whole foods, and limit sugar and refined carbs.

    4. Prioritize Sleep: Aim for 7-9 hours of quality sleep per night.

    5. Cultivate Relationships: Build and maintain strong social connections to reduce loneliness and stress.

    6. Avoid Toxins: Minimize exposure to pollutants and harmful chemicals.

    The author says that while genetics play a role in telomere length, lifestyle choices have a far greater impact.

    Early interventions are also important, as telomere shortening begins early in life.

    The Telomere Effect shows us that by adopting healthier habits, individuals can slow aging, reduce the risk of chronic diseases, and improve overall well-being.

  • The Glucose Revolution – Eat Carbs Without Blood Sugar Spikes

    The Glucose Revolution – Eat Carbs Without Blood Sugar Spikes

    Jessie Inchauspé’s Glucose Revolution explains how stabilizing blood sugar can improve energy, mood, weight management, and overall health. She shares science-backed techniques to avoid glucose spikes while still enjoying favorite foods.

    Key Takeaways

    1. Eat Foods in the Right Order

    Eating foods in a specific sequence helps slow glucose absorption and reduce spikes.

    The ideal order:

    1. Fiber (vegetables, leafy greens, legumes) → Slows digestion and prevents a rapid glucose rise.
    2. Protein and Fats (chicken, tofu, nuts, cheese, olive oil) → Help stabilize blood sugar.
    3. Carbohydrates (rice, pasta, bread, fruits, sweets) → Digested last, leading to a slower, smaller glucose spike.

    Studies show this approach can reduce glucose spikes by up to 75% compared to eating carbs first.

    2. Add Vinegar Before Meals

    • Drinking 1 tablespoon of vinegar (apple cider or white vinegar) diluted in a glass of water 10-30 minutes before meals can reduce glucose spikes by 30%.
    • The acetic acid in vinegar slows carbohydrate breakdown and improves insulin sensitivity.
    • Alternative: Use vinegar as a salad dressing before meals for the same effect.

    3. Go for a Walk After Eating

    • Moving your muscles after a meal helps them absorb glucose from the bloodstream, reducing spikes.
    • Even 10 minutes of walking within 90 minutes after eating can lower glucose by up to 30%.
    • If walking isn’t possible, doing squats, calf raises, or even household chores can help.

    4. Never Eat Carbs Alone

    • Eating carbohydrates alone causes a sharp glucose spike, followed by a crash, leading to hunger and cravings.
    • Always pair carbs with protein, fiber, or fat to slow digestion and maintain stable blood sugar.
    • Example:
      • Instead of plain bread, eat bread with avocado or peanut butter.
      • Instead of fruit juice, eat whole fruit with nuts.

    5. Have a Savory Breakfast

    • Starting the day with a high-carb, sugary breakfast (e.g., cereal, toast with jam, pastries) leads to an early glucose spike and energy crash.
    • A protein + fat + fiber breakfast keeps glucose stable and provides longer-lasting energy.
    • Good breakfast choices:
      • Scrambled eggs with avocado and spinach.
      • Greek yogurt with nuts and chia seeds.
      • Tofu scramble with vegetables.

    6. Enjoy Dessert After a Meal, Not Alone

    • Eating sweets on an empty stomach leads to a rapid glucose spike, causing cravings and fatigue later.
    • If you want dessert, eat it after a balanced meal, when protein, fat, and fiber have slowed digestion.
    • Example: Instead of eating chocolate in the afternoon alone, have it after dinner with protein and fiber.

    7. Flatten the Curve with Protein Snacks

    • Avoid high-carb snacks (e.g., crackers, chips, cookies) that cause glucose crashes.
    • Instead, choose protein-based snacks, such as:
      • A handful of nuts.
      • Cheese with cucumber slices.
      • A boiled egg.
    • If eating fruit, pair it with protein or fat (e.g., apple with almond butter) to stabilize blood sugar.

    8. Drink Water, Not Sugary Drinks

    • Liquid sugar (fruit juice, sodas, sweetened coffee/tea) spikes glucose faster than solid food because there’s no fiber or fat to slow absorption.
    • Instead, opt for:
      • Water with lemon.
      • Unsweetened tea or coffee.
      • Sparkling water with a splash of lime.
    • If drinking fruit juice, pair it with protein and fat (e.g., juice with a handful of nuts).

    9. Get Enough Sleep

    • Lack of sleep affects insulin sensitivity, making glucose levels harder to control.
    • Poor sleep leads to increased cravings for sugar and processed carbs.
    • Aim for 7-9 hours of quality sleep each night to support glucose regulation.

    10. Use the “Clothing Strategy” for Carbs

    • Think of carbs as “naked” when eaten alone (e.g., white bread, pasta, rice) and “clothe” them with fiber, fat, or protein.
    • Examples:
      • Instead of plain pasta, add olive oil and chicken.
      • Instead of white rice, mix it with beans and avocado.
    • This slows glucose absorption and reduces energy crashes.

    Final Thoughts

    Personally, I’ve found that exercise is one of the most effective ways to lower blood glucose quickly.

    For instance, without exercise, it typically takes around 2 hours for my blood glucose to drop by 2 mmol/L (e.g., from 8 mmol/L to below 6 mmol/L).

    However, last Sunday, after a meal where my glucose spiked to 9.7 mmol/L, I did some squats and pushups. Within just 30 minutes, my glucose dropped to 5.7 mmol/L. This shows how even a short burst of movement can make a huge difference in glucose regulation.

    If you’re looking for a simple way to control blood sugar, try incorporating some light exercise after meals—it works faster than you might expect!