Dr. Jonny Bowden

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  • What the Heck is Coenzyme Q10 Anyway?

    What the Heck is Coenzyme Q10 Anyway?

    Coenzyme Q10 just might be the most important energy nutrient you’ve never heard of.

    It’s not a vitamin and not a mineral, but it’s found in every cell in your body. It was first discovered in 1957 by two different researchers working in completely different parts of the world—Frederick Crane, PhD, of Wisconsin, who isolated the substance from the heart tissue of beef, and professor R. A. Morton, PhD, of England, who found an identical compound in the liver of rats.

    So what’s a coenzyme anyway, and why is this one so important for energy and overall health?

    You may remember from biology 101 that an enzyme is something that speeds the rate at which certain chemical processes can take place. You use enzymes in the laundry machine—they speed the chemical process by which the dirt on your teenager’s jeans can be dissolved. Your body uses enzymes for hundreds of metabolic processes, including digestion, the conversion of food into nutrients, and the creation of energy in cells.

    Without enzymes, life as we know it would simply cease.

    Well, a coenzyme is a substance that enhances the action of an enzyme. A coenzyme is necessary for an enzyme to work, much like a spark plug is to a piston.

    Coenzyme Q10 is the Mac Daddy of coenzymes. It charges up the energy-production factories in the cells, improves the function of the little power stations in every cell called mitochondria (where energy is actually produced), and, as a bonus, and helps protect cells from nasty little molecules called free radicals that can damage cells and their DNA and contribute to degenerative diseases (and sap your energy in the process).

    The highest amounts of CoQ10 in the body are found in the heart (where Crane first found it) and the liver (where Morton found it) as well as the kidneys and pancreas. Because the heart especially relies upon CoQ10 to produce energy and to function efficiently, CoQ10 is absolutely essential to a healthy heart. In fact, CoQ10 is an accepted treatment in Europe and Japan for congestive heart failure.

    Necessary for Energy, But Hard to Find

    Coenzyme Q10 is a great supplement to take for many reasons. Although the body can actually make it (and does), it does so through a complicated seventeen-step process that requires at the very least seven different vitamins (vitamins B2, B3, B6, B12, and C, folic acid, and pantothenic acid) plus a whole bunch of trace elements.

    Because plenty of people aren’t getting optimal levels of those vitamins to begin with, there’s likely to be less than optimal production of CoQ10—after all, if a factory isn’t getting enough raw materials, its output suffers.

    If you add to that the fact that coenzyme Q10 production slows down with age, and that many commonly prescribed medications block CoQ10 production (more on that in a moment), it starts to make a lot of sense to supplement with CoQ10. In fact, CoQ10 should be high on the list of supplements any high-energy person is going to want to take on a regular basis.

    And no, you’re not going to get optimal amounts from food (are you listening, American Dietetic Association?) CoQ10 is found mainly in organ meats such as the heart, liver, and kidney—not popular dishes for most people—as well as beef, soy oil, peanuts, and sardines.

    But you’d need 1 pound of sardines, 2 pounds of beef, or 2 1/2 pounds of peanuts to provide your body with a measly 30 mg of CoQ10, the absolute minimum dose to take for healthy folks looking for general protection. For people who are energy compromised, the recommended dose is much higher.

    Heart Helper

    So how exactly does CoQ10 work? The body strips foods of electrons, tiny subatomic particles that carry a negative electric charge, which surround the nuclei of atoms. Our body then transports these electrons to an electron “receptor,” which happens to be oxygen. (To get any energy from food we have to breathe oxygen!)

    This whole transportation system—not surprisingly called the electron transport system—is the final step in converting intermediate energy carriers with weird names such as nicotine adenine dinucleotide (NAD) and flavin mononucleotide (FMN) (don’t bother to remember them) into molecules of adenosine triphosphate (ATP).

    ATP is the famous “energy molecule” that functions like a battery, storing energy that’s used to power anything from dozens of cellular processes you’d never notice to doing biceps curls at the gym. (Without enough ATP, you run out of steam really quickly. Lack of immediate ATP is one of the reasons your muscles “fail” after a certain amount of repetitions of bench presses or biceps curls.)

    CoQ10 has the ability to increase ATP production. It’s one of the electron carriers in the electron transport system, so it basically helps the cells use oxygen and create more energy.

    Once you understand this, it becomes easy to see why CoQ10 is so important for a healthy ticker. The average human heart beats more than 100,000 times a day. That’s a lot of energy and a lot of work. No wonder the heart cells produce more energy than any other organ; they have to keep working even while you’re sleeping. Being your heart (or mine) is a full-time job. It never gets to take a vacation.

    Solving the Energy Slowdown

    As we age, for a variety of reasons, the ability of our bodies to produce that energy starts to slow down.

    And without enough oxygen and vital nutrients, guess what? You start to feel rundown and tired.

    It’s hardly surprising that there are low levels of CoQ10 associated with numerous diseases. Karl Folkers, PhD, an early coenzyme Q10 researcher, noted that a reduction of coenzyme Q10 levels in the body by just 25 percent (to 75 percent of optimal) may cause illness, and falling by 75 percent (to 25 percent of optimal) could cause death.

    There are many reasons why CoQ10 production in the body could be compromised—aging, lack of optimal vitamin and mineral intake, stress, and medications are a few examples. (The statin drugs used to bring down cholesterol are among the biggest offenders; if you’re on one of those, you should definitely supplement with CoQ10!)

    Worth Knowing

    According to CoQ10 expert Peter H. Langsjoen, MD, there can be big individual differences in absorption rates, with some people attaining fine blood levels on 100 mg a day and others requiring a good deal more. For the average person, 30 to 60 mg a day is a nice maintenance dose, but I’d recommend higher doses for those on statin meds or those with energy issues (100 mg or even higher).

  • CLA: A Trans-fat That’s Actually Good for You!

    CLA: A Trans-fat That’s Actually Good for You!

    The following is a guest article courtesy of our good friends at “The Natural Health Sherpa“

    We’ve heard of good carbs and bad carbs. And we’ve definitely heard about good fats and bad fats. And we all know that trans fats are the worst fats of all. Or are they?

    Turns out, there are also good and bad trans fats. Or, more specifically, one good trans fat. Oh yes, it’s most definitely true.

    Unlike most of the trans fats we hear about that lead to heart disease, type-2 diabetes, and obesity, this trans fat has the exact opposite effect. It has been shown to help promote weight loss and even protect us against cancer.

    Let’s take a closer look at this miracle trans fat. What is it? How is it different from its more villainous relatives? And, more importantly, does the research support the claims?

    And The Good Trans Fat Is…

    Conjugated linoleic acid, or CLA, is the surprising trans fat we are talking about.

    Cows and other cud-chewing animals such as sheep, goats, and deer have a special bacteria in their stomachs that convert linoleic acid (a type of fatty acid) into CLA.

    Thus, when we eat the food products of these animals, as the meat itself or dairy products, we ingest CLA through our diet.

    In other words, nature is creating this particular fatty acid and we consume it by consuming the animal or its milk.

    This is completely different than the more common trans fats, which tend to be man-made. Unlike the cow or sheep using bacteria to convert linoleic acid into CLA, someone in a laboratory is taking otherwise healthy oils and hydrogenating them into trans fats.

    The end result is hydrogenated or partially hydrogenated oils. Or, in more direct terms, margarine, candy bars, snack foods, and French fries. Basically any junk foods and fried delicacies.

    This is a far cry from a naturally occurring trans fat like CLA.

    But can this trans fat actually be good for you? Many researchers would say yes.

    How It Works…

    Advocates of conjugated linoleic acid (CLA) claim that the nutrient helps to reduce body fat, increase lean muscle mass, and lose weight. Moreover, they claim that conjugated linoleic acid helps you transform your love handles into a six-pack by increasing your fat-burning capabilities.

    While this may or may not be accurate, the truth is, no one knows exactly how conjugated linoleic acid works. However, researchers do hypothesize that it works on several pathways.

    We know that adequate amounts of CLA are needed to convert dietary fat to energy. Therefore, it appears to decrease the amount of fat stored after eating, increase the rate of fat breakdown in fat cells, and decrease the total number of fat cells.

    But rather than guessing and supposing, let’s see what the research actually says.

    Exploring the Research…

    Much of the positive research surrounding conjugated linoleic acid includes animal studies, specifically mice. In the first study(1), male mice were divided into four groups:

    1. high-fat diet only

    2. high-fat diet with CLA

    3. low-fat diet

    4. low-fat diet with CLA

    Researchers discovered that, regardless of diet, the mice that received the conjugated linoleic acid had a significant reduction in body fat (ranging from 43 to 88 percent), most of which was in the abdominal area. (Most of us could use that, no?) They also hypothesized that the reason for the reduction was due to, in part, increased metabolic rate and decreased appetite.

    A second mouse study (2) looked at conjugated linoleic acid dosage. Researchers gave five groups of mice differing dosages of CLA for 39 days. They found that those mice taking the three largest dosages had significantly less body weight than the control group. They also found that those mice taking the conjugated linoleic acid had increased the muscle mass as well.

    But What About in Humans?

    Now don’t get us wrong; animal studies can be both interesting and promising. However, they do raise the question as to whether CLA works equally well in humans., and the answers appear to be mixed.

    A 2000 study from the Journal of Nutrition (3) indicates that it does. Here, the researchers performed a randomized, double-blind, placebo-controlled study (the “gold standard” in research) with 60 overweight or obese participants. They were divided into five groups, with one group receiving a placebo and the others receiving a range of daily conjugated linoleic acid dosages (1.7 g, 3.4 g, 5.1 g, or 6.8 g).

    After 12 weeks, those who took 3.4 grams per day and 6.8 grams per day enjoyed body fat reductions as compared to the other groups, including the 5.1 gram group. The researchers did not provide a hypothesis for why this occurred.

    Does this seem odd, that the highest and second lowest doses were effective but not the middle dose? We thought so too and would love to see the study repeated with just those three doses. If the results are the same, it would be nice to have the researchers at least attempt to hypothesize why.

    Separately, a 2003 double-blind, placebo-controlled study, also from the Journal of Nutrition(4), supports CLA’s ability to reduce body fat. Researchers divided 21 adults with type-2 diabetes into two groups. The first group was given a placebo and the second group was given a conjugated linoleic acid supplement.

    After eight weeks, 82 percent of those taking the CLA saw a reduction in their fasting glucose levels, while only 20 percent of the placebo group had a reduction in their glucose levels. Additionally, those in the conjugated linoleic acid supplement group lost an average of 3.5 pounds, while those on the placebo neither gained nor lost weight. Plus, those taking the CLA also had a reduction in their levels of leptin, a hormone associated with both weight gain and fat storage.

    Is the Celebration Well-Founded?

    While all of these studies appear to lean in favor of conjugated linoleic acid truly demonstrating an ability to aid in weight loss and fat reduction, there are a few concerns.

    The animal studies speak for themselves, in that they are just that: animal studies. So they are not necessarily reflective of how the nutrient performs in humans.

    As for the human studies, while they do employ the gold standard research protocol, they both have a fairly low number of participants, as well as a relatively brief study duration (12 weeks and 8 weeks respectively). And, according to a 2006 study from the American Journal of Clinical Nutrition (5), the short duration of the studies may be a flaw.

    In that study, 122 obese individuals were monitored for a full year. Half of the group took 3.4 grams of CLA a day, while the second group took a placebo. At the end of the year, there was no significant difference in either body weight or body fat between the two groups.

    Hmmm. This does raise a question about the effectiveness of conjugated linoleic acid. However, while this study was also double-blind and placebo-controlled, there are two possible critiques that could be raised.

    First, it did employ a slightly lesser dosage of conjugated linoleic acid (3.4g). Also, it did not discount that conjugated linoleic acid works in the short-term (as the other studies found).

    What the study does show is that, when diet and exercise are equal, long-term CLA use was not statistically significant.

    But Wait, There’s More…

    In addition to possibly reducing body weight and body fat, conjugated linoleic acid has also been associated with reducing tumor growth and development of breast cancer in animals(6). Conjugated linoleic acid supplementation has also been associated with increased immune function.

    In fact, in the American Journal of Clinical Nutrition study that found the nutrient was not associated with weight loss or body fat reduction when taken for a year, it was found that those taking CLA had a significant increase in their leukocyte count, also known as white blood cells, which is commonly associated with a strong immune system.

    Fortunately, the only adverse side effects associated with conjugated linoleic acid are occasional upset stomach and diarrhea. Which side effect would you rather deal with…possible bellyache and diarrhea or a stronger immune system and possible weight loss? That seems to be a no-brainer.

    What To Make of All This…

    Overall, the research surrounding CLA as a healthy trans fat does appear to be accurate. It clearly helps to reduce both weight and body fat, at least when taken over a two- to three-month period of time. And its cancer and immune properties are promising in the least!

    If you do decide to include conjugated linoleic acid in your health regimen, your best bet is to follow Hippocrates’ advice and “let food be your medicine.” As we indicated early on, grass-fed beef and dairy products from grass-fed cows are rich in conjugated linoleic acid.

    And remember, the key is “grass-fed.” In fact, a study from the Journal of Dairy Sciences (7) found that cows that are grass-fed, pasture-raised had twice as much conjugated linoleic acid in their milk fat than those cows that were fed a conventional, grain-based diet. You simply will not receive the same CLA benefits from conventionally raised, corn-fed, toxic cattle.

    Because it would be next to impossible (and probably ill-advised) to eat the amount of beef and dairy products that you would need to reach the therapeutic doses of CLA, you may need to augment your diet with a conjugated linoleic acid supplement. However, like all things in life, not all CLA is the same.

    Much of the research has been done using a form of conjugated linoleic acid called Tonalin. Therefore, should you chose to use a CLA supplement, you may want to chose a product that contains the Tonalin form. And, based on the research, you’ll want to take at least 3.5 grams a day.

    There are several companies that have been licensed to market Tonalin. Look for a manufacturer that uses good manufacturing practices (GMP) for the product and be sure you can find all ingredients contained in the product before purchasing.

    If you chose to use a conjugated linoleic acid that is not Tonalin, be sure to research their particular form of the nutrient. Is it safe? Has it been through clinical trials?

    Finally, be sure the product you choose is free of preservatives, fillers, binders, excipients, flow agents, shellacs, coloring agents, gluten, yeast, lactose, and other allergens. Ideally you’ll also be able to find independent analysis done by a third party to verify the active ingredients and identify any contaminants.

    As you can see, all foods—not even all trans fats—are the same. Keep questioning, asking questions, and seeking answers. Being an informed consumer is the best way to protect your health. And if you find surprising solutions like CLA along the way, all the better!

    References:

    1West, DB, et al. “Effects of conjugated linoleic acid on body fat and energy metabolism in the mouse.” Am J Physiol. 1998 Sep;275(3 Pt 2);R667-72.

    2DeLany, JP, et al. “Conjugated linoleic acid rapidly reduces body fat content in mice without affecting energy intake.” Am J Physiol. 1999;276(4 Pt 2):R1172-9).

    3Blankson, H, et al. “Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J Nutr. 2000;130(12):2943-8.

    4Belury, MA, et al. “The conjugated linoleic acid (CLA) isomer, t10c12-CLA, is inversely associated with changes in body weight and serum leptin in subjects with type 2 diabetes mellitus.” J Nutr. 2003;133(1):257S-60S.

    5Larsen, TM, et al. “Conjugated linoleic acid supplementation for 1 y does not prevent weight or body fat regain.” Am J Clin Nutr. 2006 Mar;83(3):606-12.

    6Visonneau, S, et al. “Conjugated linoleic acid suppresses the growth of human breast adenocarcinoma cells in SCID mice. Anticancer Res. 1997;17(2A):969-73.

    7Kelly, ML, et al. “Effect of intake of pasture on concentrations of conjugated linoleic acid in milk of lactating cows.” J Dairy Sci. 1998 Jun;81(6):1630-6.

     

  • Too Much Sugar Increases Risk for Heart Disease

    Adults who consume high levels of sugar have significantly elevated levels of several risk factors for heart disease, according to a new study by a team of researchers at the University of California, Davis, and in Japan.

    The study results suggest that U.S. dietary guidelines for sugar may be lax and should be reconsidered, the researchers say. Their findings were reported online  (July 28) in the Journal of Clinical Endocrinology & Metabolism, and will appear in the journal’s October print edition.

    “While there is evidence that people who consume sugar are more likely to have heart disease or diabetes, it has been controversial as to whether high-sugar diets may actually promote these diseases,” said Kimber Stanhope, the study’s senior author and a research scientist at UC Davis.

    “Our new findings demonstrate that several factors associated with an elevated risk for cardiovascular disease were increased in individuals who consumed 25 percent of their calories as fructose or high fructose corn syrup,” Stanhope added.

    In this study, the researchers examined 48 adult participants between the ages of 18 and 40 years. For five weeks before the study, subjects were asked to limit daily consumption of sugar-containing beverages to one 8-ounce serving of fruit juice. The participants were then divided into three groups, each group consuming 25 percent of their daily calories as fructose, high fructose corn syrup or glucose.

    The researchers found that within two weeks, study participants consuming fructose or high fructose corn syrup exhibited increased bloodstream concentrations of three known risk factors for heart disease: LDL cholesterol, triglycerides and a protein known as apolipoprotein-B, which can lead to plaque buildup in arteries.

    These same risk factors for heart disease did not increase in participants who consumed glucose. (In this study, the researchers were looking at the participants consuming glucose as a control group, against which results from the other two groups could be compared.)

    Stanhope noted that the American Heart Association recommends that people consume only five percent of their daily calories as added sugar, but the federal Dietary Guidelines for Americans 2010 suggest an upper limit of 25 percent or less.

    Funding for the study was provided by the National Institutes of Health.

    Dr. Jonny Comments: Don’t think for a moment that this study doesn’t apply to “ordinary” sugar, which the sugar industry is now trying to promote as a “healthier” alternative to high-fructose corn syrup. Don’t buy it. Though this study only investigated fructose and high-fructose corn syrup, I suspect that they would have gotten the same results using sugar, since regular old table sugar is 50 percent fructose, only a drop less than the amount found in high fructose corn syrup (which weighs in at 55% fructose, not a significant difference from table sugar).

    I called Dr. Stanhope and asked her what she thought about this.

    Here’s what she said: “We expect that the effects of sucrose would be comparable to those of HFCS because its composition (50% glucose/50% fructose) is very similar to the composition of the HFCS.

  • Melatonin: The New Anti-Aging Supplement?

    Melatonin: The New Anti-Aging Supplement?

    Melatonin is a supplement widely used to combat jet lag and alleviate short-term bouts of insomnia. There is also evidence that melatonin as a regular dietary supplement could have antioxidant effects and help slow down the aging process.

    Melatonin is a hormone produced in the pineal gland of the body. Due to its light-transducing ability, the pineal gland is sometimes called the “third eye.” Light absorbed through the retina is relayed to the brain and thusly the pineal gland. The onset of darkness triggers the pineal gland to release melatonin into the bloodstream, which helps to induce sleep in individuals.

    Younger people, especially children, produce a large amount of melatonin, which is generally why babies can sleep so much. This ability to fall asleep quickly and sleep deeply has benefits for the growing body, allowing cells to rejuvenate and the body to grow and heal. As individuals age, melatonin production decreases. This can be why many older adults have difficulty falling asleep or seem to need less sleep.

    Study after study indicates that lack of sleep can lead to myriad health problems, including mental health deficits, added stress, heart disease, and others. Each of these conditions can contribute to the aging process. It makes sense, then, that getting frequent and restful sleep can help turn back the clock.

    But that isn’t the only benefit of melatonin, say experts. According to “The Aging Clock: The Pineal Gland and Other Pacemakers in the Progression of Aging and Carcinogenesis,” by Dr. Walter Pierpaoli, melatonin is the “Master Hormone-Modulating Molecule.” It is the regulator of almost all hormones in the body in addition to regulating the circadian cycles. Pierpaoli has found that “aging” is a degenerative condition of the body, not just the passing of years. Resetting the body’s age clock can slow down the symptoms of aging.

    When the pineal gland of an old animal is transplanted into a young animal, studies show that the young animal slows down and systems of the body function as if it were older. The reverse also applies. Pierpaoli surmises that melatonin sends a message of “youth” throughout the body, keeping the body healthy and strong.

    With this reasoning, melatonin may also help stimulate the immune system, which can promote better overall health, including fending off certain diseases of old age. These include cancers and even dementias. Clinical trials have shown that melatonin can diminish the effects of hormones that trigger certain cancers, including breast cancer and prostate cancer.

    According to “Melatonin and the aging brain,” by Stephen Bondy and Edward Sharman, “Melatonin has potential utility both in slowing normal brain aging and in treatment of neurodegenerative conditions. This is reinforced by the low cost of melatonin and its very low toxic hazard.”

    Research is still ongoing into the many benefits of melatonin.

    While it is best not to start any supplement program without first asking a doctor (especially if a person is pregnant or has other medical conditions), those who want to take melatonin should look for the synthetic variety. These are made from plant material to mimic melatonin produced in the body. Animal-based melatonin can contain diseases and other pathogens.

    A relatively small amount of melatonin is needed to produce large effects. Doses from as little as .3 to as high as 6-10 mg have been recommended but I personally find that the dose of 3 mg is a great place to start and will work wonderfully for most people.

  • Whey (Not Soy) Protein Shakes Help You Stay Thin

    Whey (Not Soy) Protein Shakes Help You Stay Thin

    According to a new study from the US Department of Agriculture’s Human Nutrition Research Center, whey protein powder offers an advantage over soy protein powder if you’re trying to drop a few pounds.

    Researchers randomly assigned 90 adults- all overweight or obese- to one of three groups. All three groups consumed their normal diet of approximately 2200 calories, but the first group added a protein drink made with whey, the second group added a protein drink made with soy, and the third group added a drink made with carbohydrates.

    All three drinks had the same number of calories (200) and all had the same number of grams (52 grams of protein for the first two groups, 52 grams of carbs for the third group.)

    At the start of the study, no significant differences existed among the three groups. The average weight of the men was 218 pounds, while the average weight of the women was 190.

    At the end of the 23 week study, those drinking the carbohydrate shake had actually gained about 2 pounds, most of it fat. Those drinking the soy protein shake stayed the same.

    But those drinking the whey protein drink actually lost a little bit of weight and body fat (about 2 pounds worth!) And while both other groups saw essentially no change in their waist size, the whey protein group actually lost about an inch around their middles!

    Interesting, those in the whey protein group actually had significantly lower blood levels of an appetite-stimulating hormone called ghrelin than those in the carb group or the soy group. “(Grehlin) is a hormone that helps regulate food intake”, said David J. Baer, PhD, research physiologist and lead author on the study. “So the higher concentration (of grehlin), the more hungry someone feels. The lower the concentration, the fuller someone feels.”

    Interestingly, though no subjects knew which drink they had been assigned, and were not told to change their basic 2200 calorie diet in any specific way, those drinking the whey protein shake on a daily basis wound up gradually consuming less carbohydrates during the course of the study, even though they were eating the same number of total calories per day.

    This reduction in carbohydrate intake may have been a contributing factor in their weight loss.

    Apparently something about the whey protein powder seemed to make them crave less carbohydrates (a very nice “side” effect!)

  • Book Review: “Sugar Nation”

    Book Review: “Sugar Nation”

    As you know, I don’t often do book reviews, but once in a while a book comes along that is so important that I just have to tell you about it. Gary Taube’s brilliant, Why We Get Fat was one such book. The one I’m about to discuss- Sugar Nation—is another.

    There have been a lot of books and articles written about sugar, from the classic Sugar Blues back in the 1970’s to Sugar Shock in 2007, but there’s never been one like this.

    Here’s the back story.

    Jeff O’Connell is a successful writer and editor who stands about 6’5” and has a body like Michael Jackson. He’s what they used to call “a long drink of water”. As former editor-in-chief of Muscle and Fitness and author of a number of books on exercise, he’s about the least likely candidate to have type ll diabetes. He’s thin as a rail, works out like a demon, and is knowledgeable about diet.

    Yet in 2008 he got some shocking news which changed his life.

    On that day, he got a phone call from his uncle saying that his estranged dad- Tom O’Connell- was lying in intensive care in an LA hospital, and had just had most of his right leg amputated. Jeff’s father had type ll diabetes.

    Fresh on the heels of a visit to his dad’s hospital bed, Jeff went to his own doctor for a routine physical. The doc, examining the blood test results, asked the question that ultimately led to this book: “Does diabetes run in your family?”

    You can pretty much guess the rest.

    The thing that makes Sugar Nation such an incredible read is that it is not just a documentary about sugar, diabetes and obesity. It’s a personal story of Jeff’s own search for answers. After all, how could a skinny, healthy, 6’5” guy have insulin resistance and diabetes? Isn’t that a disease that only affects the obese and sedentary?

    Actually, no.

    In the course of this story- which is as compelling as a beach read and just as impossible to put down- you learn facts about the food industry, the idiotic and nonsensical advice of the American Diabetes Association, the politics of sugar, and the connection of diabetes to heart disease, cancer and Alzheimers. You actually follow Jeff on his journey to understand what went wrong and in the course of understanding what happened to him, you learn how diabetes really develops– and what happens to the body under the toxic burden of the Standard American Diet.

    But this is not a book about facts, figures and statistics. It’s a deeply personal story that is all the more engaging because you actually come to care about the characters.

    O’Connell had access to some of the best researchers in the country; their ideas and quotes are woven into the fabric of the story seamlessly, and contrasted with the advice routinely given by the dozens of doctors he visited around the country who are treating diabetic patients in a way that’s so boneheadedly wrong it borders on medical malpractice. His sources read like a “who’s who” of low-carb researchers as well as plenty of “establishment” sources like the American Diabetes Association and the aforementioned doctors. The contrast is telling- and O’Connell lets you make up your own mind about who’s right.

    Written in a friendly, breezy style- O’Connell’s best writing ever, by the way—the book is just plain impossible to put down. In a weird way, the book reminds me of Sesame Street in that it makes learning fun. You’re so entertained and engaged, you barely notice that you’re being educated.

    Put Sugar Nation on your must-read list. I can’t recommend it highly enough.

  • Can Coconut Oil Help You Lose Inches?

    Can Coconut Oil Help You Lose Inches?

    A study from Brazil suggests that two tablespoons a day of coconut oil can not only help you drop inches, it can also raise protective, HDL (“good”) cholesterol.

    I’ve sung the praises of coconut oil for a long time. The fat in coconut oil- a form of saturated fat known as MCT (medium chain triglycerides)– is among the healthiest fat in the world. It contains fatty acids such as lauric acid and caprylic acid known to be anti-viral and anti-microbal. And medium-chain-triglycerides are more likely to be burned for energy than stored as fat, leading to their popularity in the bodybuilding community.

    But the actual ability of coconut oil to help with weight loss has not been thoroughly investigated.

    In the present study, 40 women aged 20-40 years old with abdominal obesity were given daily dietary supplements of either soybean oil or coconut oil over the course of 12 weeks. All subjects followed a “balanced” diet with the same number of calories and were told to walk for 50 minutes a day.

    By the end of the study, the coconut oil group had significantly higher HDL (“good”) cholesterol and an improved LDL: HDL ratio. While both the soybean oil group and the coconut oil group had similar reductions in BMI, only the coconut oil group saw a reduction in the circumference of their waists. (Meanwhile, for the record, the soybean oil group saw their HDL go down and their cholesterol ratio go up!)

    A very interesting- and unexpected- finding, was that those consuming the coconut oil spontaneously reduced their consumption of carbohydrates and increased their consumption of protein and fiber over the course of the study.

    “Supplementation with coconut oil does not cause dyslipidemia and seems to promote a reduction in abdominal obesity”, write the researchers.

    For my money, the best coconut oil on the market is Barlean’s extra-virgin organic coconut oil. It’s inexpensive, organic, and comes from hand-selected coconuts. I use it for everything, including sautéing vegetables and making eggs.

  • Dry Skin Nutrition

    Dry Skin Nutrition

    The following article comes to us courtesy of the great Jonathan Wright, MD, one of the icons of alternative and integrative medicine. Dr. Wright publishes a print newsletter, “Nutrition and Healing”.

    Guest article by Jonathan Wright, MD

    If there are enough essential faty acids in your blood, your skin will rarely be dry, unless you have one of the other health problems noted above. If your skin is dry, the rest of your body cells aren’t getting enough essential fatty acids either, which means you have a much higher risk of developing many other health problems over time.

    Dry, flaky skin is never caused by a deficiency of commercial skin crèmes. It is very frequently caused by a deficiency of essential fatty acids.

    That’s because essential fatty acids are a big component of the outer membrane that keeps water inside each cell, rather than allowing it to escape to the outside world, leaving dryness behind. Both omega-3 and omega-6 fatty acids are needed in sufficient quantities to maintain moist skin.

    Most individuals with dry skin won’t have it all in four to eight weeks if thy start eating enough fish (salmon size or smaller to minimize mercury exposure) and—at the beginning, especially—taking either 1 tablespoon of fish oil daily, or (no kidding) 5 of the 1,000 milligram fish oil capsules there times daily, along with vitamin E as “mixed topcopherols” 400 IU twice daily.

    (If 5 capsules three times a day seems a bit much, it’s OK to use 3 capsules, three times a day. It’ll take a little longer to work, though.) the fish and fish oil are of course sources of omega-3 fatty acids. (No, this doesn’t go on forever, just to start!)

    There is much more omega-6 fatty acid in what we eat every day, so less of this supplement is needed. To start, however, take one 300-mg capsule of GLA (gamma linolenic acid) twice daily, until the skin is no longer dry.

    At that time, both the extra fish oil and GLA can be gradually reduced. If the dry skin starts to return, increase again. Everyone finds their own “balance point” of how much fish, fish oil, and GLA is necessary to maintain moisturization from the inside out.

    Other Hidden Causes of Dry Skin

    Although this works for most of us, dry skin can also be due to an undiagnosed thyroid weakness or a hidden non-celiac gluten sensitivity. Weak thyroid prevents the essential fatty acids from being used properly, and hidden non-celiac gluten sensitivity prevents the essential fatty acids (and other fat-soluble vitamins, such as A, D, E, and K) from being absorbed from the intestines, so they can’t get to the skin adequately.

    Rarely, there’s a problem with processing essential fatty acids that can be corrected with 5-10 milligrams of biotin (also called vitamin H), available in all natural food stores.

    (If you suspect any of these three problems, check with a physician skilled and knowledgeable in nutritional and natural medicine. You can find one on-line at The American College for Advancement in Medicine website.)

    One such risk is accelerated cognitive decline over time, as brain cell membranes must have enough omega-3 fatty acids for optimal function. There are many other risks of suboptimal essential fatty acid nutrition, too.

    Remember; dry skin is never caused by a deficiency of commercial skin crèmes.

    Dr. Jonny Comments:

    I absolutely agree with Dr. Wright, and his recommendations for omega-3 supplementation are spot on.

    However that said, once you’ve taken care of dry skin nutrition, it doesn’t hurt to protect it, moisturize it and smooth it with the finest, organic, non-animal tested skin care products.

    The DaVita line we carry has been carefully chosen for its fair price, stunning ingredients, and careful attention to formulation. In combination with proper diet and supplementation, these products offer one of the best and most affordable external skin care on the market.

  • Sodium to Potassium Ratio More Important Than Sodium Alone!

    CHICAGO – A high sodium intake, especially when combined with a low potassium intake, is associated with an increased risk of cardiovascular disease (CVD) and mortality, according to a report in the July 11 issue of Archives of Internal Medicine, one of the JAMA/Archives journals.(1)

    According to background information in the article, previous trials and studies have demonstrated apparent associations between increased blood pressure and high sodium intake or low potassium intake.

    “Recently, several studies suggested that the ratio of sodium to potassium intakes represented a more important risk factor for hypertension and CVD than each factor alone,” write the authors. “Examining the joint effects of sodium and potassium intakes on CVD risk is particularly important because most of the U.S. population consumes more sodium and less potassium daily than recommended.

    Quanhe Yang, Ph.D., from the Centers from Disease Control and Prevention, Atlanta, and colleagues used data from the Third National Health and Nutrition Examination Survey Linked Mortality File. They selected the data from 12,267 participants for analysis based on dietary information, demographic characteristics and health history.

    The data set also included mortality status matched to the participants. The researchers analyzed the data to determine consumption of sodium and potassium, as well as the sodium-potassium ratio, and to further determine the relationship between these variables and the risk of all-cause mortality as well as CVD and ischemic heart disease (IHD) mortality.

    After an average follow-up period of 14.8 years, 2,270 of the participants had died; 825 of the deaths were attributed to CVD and 433 to IHD.

    Researchers found several characteristics associated with a higher sodium-potassium ratio, including male sex, younger age, status as a smoker and ethnic background. After adjusting for other variables, a higher sodium intake was related to increased all-cause mortality, and a higher potassium intake was associated with a lower mortality risk.

    The risk of CVD and IHD was significantly associated with a higher sodium-potassium ratio.

    “In summary, our findings indicate that higher sodium-potassium ratio is associated with significantly increased risk of CVD and all-cause mortality in the general US population,” write the authors. “Public health recommendations should emphasize simultaneous reduction in sodium intake and increase in potassium intake.”

    1) Arch Intern Med 2011: 171 (13): 1183-1191

    Dr. Jonny Comments:

    The relationship of sodium to potassium is somewhat similar to the relationship between omega-6 fatty acids and omega-3’s. Neither is “bad”. Both are necessary. The problem is the balance between the two.

    We do best with a ratio of about 1:1 when it comes to both omega-6: omega-3 and when it comes to sodium: potassium. However in our modern diet, we consume many many times more omega-6’s than omega-3’s and we consume far more sodium than we do potassium. Processed foods, canned foods and prepared foods are absolutely loaded with sodium, while potassium comes primarily from vegetables and fruits.

    While it’s probably prudent to consume less sodium in general, it’s worth noting that a big part of the “sodium” problem is that we’re not getting enough potassium. This study indicates that the ratio is just as important, and suggests that lowering sodium intake is only half the problem- the other is increasing our intake of potassium, one of the most important minerals for heart health.

  • The Krill Oil vs Fish Oil Debate

    For a long time I’ve fielded questions from readers about the Krill Oil vs Fish Oil debate. Krill oil comes from krill, a small crustacean that looks like a shrimp on steroids. They inhabit the cold water oceans and serve as a natural food for wild salmon.

    (In fact, the reason wild salmon get their red color from astaxanthin, a powerful antioxidant that is plentiful in krill. For the record, farmed salmon for the most part get their red color from artificial coloring.)

    The “rap” on krill is that it is better absorbed than “regular” fish oil. Let’s take a look at the evidence on both sides of the Krill Oil vs Fish Oil debate.

    Both fish oil and krill oil both contain the two important long-chain omega-3 fatty acids EPA and DHA, but they are in different forms. In regular fish oil (and fish), the omega-3’s are found in the form of triglycerides, the most prevalent type of fat in the body and in the diet. (A triglyceride is three (tri) fatty acids bound to a backbone of glycerol.)

    But in krill oil, these omega-3’s are hooked up in a different form called a phospholipid.

    In its simplest form, a phospholipid is another type of fat (like a triglyceride), but instead of the three fatty acids found in a triglyceride, a phospholipid contains two fatty acids and instead of the third one, a phosphate group (or a group of molecules that includes a phosphate group). Furthermore, attached to each fatty acid of EPA in the phospholipid is a molecule of that potent antioxidant mentioned earlier, astaxathin. “The phospholipid structure of the EPA and DHA in krill oil makes them much more absorbable and allows for a much easier entrance into the mitochondria and the cellular nucleus” writes my friend, Mike Eades, MD.

    A couple of studies do seem to suggest some advantages of krill oil. For example, a team from Norway’s Akershus University college put 113 people with normal or slightly elevated blood triglycerides and cholesterol on a seven week trial in which they consumed either krill oil daily (543 mg EPA plus DHA), fish oil (864 mg EPA plus DHA) or no supplements at all.

    Although the total amount of EPA and DHA in the krill oil group was 37% lower than the amount of EPA and DHA in the fish oil group, the results were equal; the krill oil folks even did better in one important measure: ratio of HDL cholesterol to triglycerides, long considered a far better predictor of heart disease than cholesterol alone.

    Another study demonstrated a positive effect of 3 grams of krill oil daily on PMS.

    But that said, let’s remember that there have been literally thousands of studies on fish oil, and the literature showing its amazing, broad-spectrum benefits on heart, brain, triglycerides, blood pressure and mood is simply stunning.

    And krill oil is quite a bit more expensive.

    The bottom line on the Krill Oil vs Fish Oil debate is that either one is terrific. You may get marginally more absorbability from the krill so you can theoretically use a slightly smaller dose, but at the doses I recommend (and take daily) I’m not sure that slightly greater absorbability is worth the price or makes all that much difference. Others may feel differently. For example, health gurus like Joe Mercola and Dr. Eades swear by krill, not only for its greater absorbability but for its superior antioxidant power, and it’s easy to see why.

    This is the brand of Krill Oil that I take.

    A company called Neptune Technologies holds the patent for krill oil extraction. Neptune produces virtually all the krill oil around and supplies all the different manufacturers. “Any krill oil you get will have come from the same place and be the same dosage”, says Eades.

    For those who choose to go with krill oil, the Neptune Krill Oil by DaVinci Labs is my personal choice. DaVinci is a respected “doctors brand” and they consistently put out quality products. And every 2-capsule serving of Neptune Krill Oil by DaVinci labs also contains 1.5 mg of astaxanthin.