Good Health Lifestyles - Summer 2023

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EDITOR'S CORNER

Your liver may not be something you think about on a regular basis. But, it turns out, this often forgotten organ is an essential player in the body’s ability to digest key nutrients and detoxify the myriad of chemicals that pass through it daily. That’s why we’re shining a spotlight on liver health in this issue.

First up, Dr. Holly Lucille shares her tips for the best ways to keep your liver functioning optimally. Check out her article on page 18 to learn about three key nutrients that support your liver’s natural detoxification pathways. Then, Dr. Jacob Teitelbaum takes a look at nonalcoholic fatty liver disease—a potentially serious liver condition that affects 30 percent of Americans—and offers strategies to help you avoid becoming one of these statistics.

We’re also taking a look at two conditions often associated with aging—cognitive decline and osteoporosis. According to Dr. Lynn Wagner in “Outsmart Cognitive Aging,” those senior moments aren’t inevitable. Turn to page 16 for two herbs that can help you keep your mental edge. Then flip over to page 12 for Dr. Jan McBarron’s bone-building tips to naturally keep your skeleton strong at every age.

In this issue, we also focus on the best nutrients for healthy vision and smart ways to sidestep hormone-disrupting chemicals in everyday products. Plus, we’re celebrating summer with healthy packable dishes that are perfect for your next picnic. Enjoy!

Be well,

Kim Erickson EDITOR-IN-CHIEF

EDITOR-IN-CHIEF

Kim Erickson

DESIGN/ART DIRECTOR

Roberta Jones

DIGITAL CREATIVE DIRECTOR

Amy Medina

ASSOCIATE EDITORS

Juanita Deterding

Rami Jett

Stan Daniels

Michele Cagan

COPYEDITOR

Brandon DuVall

CONTRIBUTING WRITERS

Dr. Jan McBarron

Dr. Lynn Wagner

Dr. Holly Lucille

Dr. Jacob Teitelbaum

Dr. Carrie Donahue

Carol Ann Weber

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editorial@goodhealthlifestylesmag.com

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NEWS YOU CAN USE

EVOO BOOSTS BRAIN FUNCTION

Here’s a quick tip for improved cognition: consuming just two tablespoons of extra-virgin olive oil every day can improve mental performance, particularly for those with a mild cognitive impairment (MCI). Recent evidence published in the journal Nutrients shows that downing a daily ounce of extra-virgin olive oil enhances brain connectivity and reduces blood-brain barrier permeability, a key facet of Alzheimer’s disease. And after six months of consistent EVOO intake, this can translate into improved dementia rating and behavioral scores for MCI patients. But remember that not all olive oils are created equal. Make sure to choose “extra-virgin” olive oil, not “light” or “pure” oils, which are typically refined and much lower in brain-benefiting compounds. Also, check the harvest or use-by date for freshness—and always buy EVOO in dark glass bottles.

Kaddoumi A. Extra-Virgin Olive Oil Enhances the Blood-Brain Barrier Function in Mild Cognitive Impairment: A Randomized Controlled Trial. Nutrients. 2022;14(23):5102.2022;11:e024014.

LONELINESS LINKED TO HEART FAILURE

When it comes to cardiovascular health, being the owner of a lonely heart may not be good for you. In fact, feeling lonely and socially isolated may actually lead to a higher likelihood of heart failure. In determining this, researchers evaluated the health outcomes of more than 400,000 middle-aged and older adults. They found that loneliness and isolation increase the risk of hospitalization or death from heart failure by 15 to 20 percent, regardless of genetic risk. Interestingly, the data also suggest that even if you’re not isolated but still feel alone, you may reap the negative effects of loneliness just the same. This emphasizes the importance of not just making and maintaining social connections but finding the joy and happiness in them.

Liang YY. Association of Social Isolation and Loneliness With Incident Heart Failure in a Population-Based Cohort Study.

JACC: Heart Failure. 2023.

DOES HYDRATION HOLD THE KEY TO HEALTHY AGING?

If you’re looking for the fountain of youth, look no further than your kitchen faucet. That’s because drinking plenty of water may not only prevent disease, but it may also slow down the aging process. A recent analysis of 15,792 middle-aged adults showed that high sodium serum levels—caused by not enough fluid intake or too much fluid loss—increase the risk of chronic disease by 39 percent and the risk of dying prematurely by 21 percent. A hydration deficit can also mean a 50 percent higher chance of having a biological age older than your chronological age. So stay youthfully ahead of your years by downing plenty of pure H20 every day. How much is enough? The Institute of Medicine recommends men drink about three liters of fluid and women drink a little over two liters daily.

Dmitrieva NI. Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. EbioMedicine. 2023;87:104404.

SHOW SIGNS OF ADDICTION TO HIGHLY PROCESSED FOODS.

Gearhardt A. Addiction to Highly Processed Food Among Older Adults. University of Michigan National Poll on Healthy Aging. January/ February 2023.

NEWS YOU CAN USE

EAT AND DRINK YOUR WAY TO HIP HEALTH

Each year, more than 300,000 seniors, age 65 and older, are hospitalized for hip fractures— with women making up three-quarters of those cases. Fortunately, reducing your hip-fracture risk can be as simple as tweaking your diet. According to findings published in Clinical Nutrition, an increase in dietary protein can bring significant improvements in hip-fracture risk. For every 25 grams of protein eaten per day, participants saw a 14 percent lower risk of hip fracture. And for every additional cup of coffee or tea each day, the risk of hip fracture was lowered by four percent.

Webster J. Foods, nutrients and hip fracture risk: A prospective study of middle-aged women.

Clinical Nutrition 2022;41(12); 2825–32.

LESS SLEEP LINKED TO HIGHER DISEASE RISK

Not getting enough sleep doesn’t just make you tired the next day; it can actually make you more susceptible to disease. Though burning the midnight oil every now and then won’t hurt, 50-year-olds consistently sleeping five hours or less every night are 20 percent more likely to have already been diagnosed with a chronic disease compared to those sleeping up to seven hours a night. Even worse, those consistently shortchanging their shut-eye are 40 percent more inclined to be diagnosed with two or more chronic diseases over the next 25 years. That’s why it’s critical to focus on good sleep habits, especially as you age. For optimal sleeping conditions, create a quiet, dark, and comfortable bedroom environment before turning in—unplug from disruptive electronic devices at least one hour before bedtime. Sabia S. Association of sleep duration at age 50, 60, and 70 years with risk of multimorbidity in the UK: 25-year followup of the Whitehall II cohort study. PLoS Med. 2022;19(10):e1004109.

SOME HEART SUPPLEMENTS ARE MORE EFFECTIVE THAN OTHERS

It can be a challenge to figure out which supplements will give your heart the targeted benefits it needs. But thanks to an exhaustive review of 884 randomized, controlled intervention trials covering 27 micronutrient types, researchers found that certain nutrients showed stronger evidence for reducing cardiovascular disease risk factors than others. In particular, omega-3 fatty acid supplementation decreased CVD mortality, heart attack, and other coronary heart disease events. Curcumin reduced systolic blood pressure and fasting blood insulin levels. Melatonin lowered total cholesterol. And CoQ10 supplementation decreased allcause mortality events.

An P. Micronutrient Supplementation to Reduce Cardiovascular Risk. Journal of the American College of Cardiology. 2022;80(24):2269.

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BUILD BETTER BONES

Don’t wait for a break to boost your bone density

by Jan McBarron, MD, ND

Most people don’t notice weak bones until it’s too late. Often, a fracture is the first sign of a problem. But taking a proactive approach can help you get ahead of osteoporosis by building better bones before problems arise. However, before you just randomly increase your calcium intake—don’t. Extra calcium, by itself, isn’t what your body needs.

The Path to Osteoporosis Starts Sooner Than You Think

No matter how well you eat, no matter how much you exercise, your bones will naturally start losing density after

age 40. That’s just biology: as you age, you’ll start to lose bone faster than you can build it due to an imbalance in the normal bone-growth cycle. Without intervention, this imbalance can lead to osteoporosis, a condition that results in thin, weak, brittle bones that break easily—so easily, in fact, that just bumping your hip on a table or tripping over a curb can result in a fracture.

For women, bone loss becomes more dramatic once they hit menopause, largely due to a decline in estrogen. Men also lose bone as they age due to hormonal changes. But as men have larger, denser bones to begin with, the decline happens more slowly.

The Pharma Solutions Do More Harm Than Good

Doctors routinely prescribe bisphosphonates like Boniva and Fosamax to treat and prevent osteoporosis. These drugs “work” by slowing down osteoclasts, the cells responsible for removing older, weaker bone tissue to make space for fresh, new bone. Over time that old bone tissue becomes increasingly brittle and fragile, which can actually lead to an increased risk of fracture.

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Calcium Alone Can’t Build Bone

When you think about bone health, calcium is likely the first thing that comes to mind. After all, your bones are made mainly of calcium, and 99 percent of your body’s calcium supply is stored in your bones. But, as odd as it sounds, an overabundance of calcium can actually weaken bones. This is because high calcium levels signal your body to pull calcium out of your bones in an effort to create a balance between the cells that build new bone and the cells that break down old bone. That can lead to osteoporosis.

Without the help of other nutrients, your body can’t properly absorb calcium, direct it toward your bones, or lock it in place. That’s why the key to avoiding osteoporosis involves four nutrients known for strengthening bones.

4 Bone-Building Nutrients Keep Your Skeleton Strong

The following nutrients—one mineral and three vitamins—are proven to keep bones strong and resilient.

Look for strontium citrate, the most absorbable form of this mineral. For the best results, take 680 mg of strontium daily, at least two hours before or after

vitamin K2 significantly improved bone density in the spine and reduced bone fractures. To protect your own bones with this key nutrient, look for a supplement containing vitamin K2 as menaquinone-7, the most active form of K2.

This fat-soluble nutrient doesn’t get much attention for its ability to foster healthy bones—but it should! Studies show that vitamin A boosts bone mineral density by balancing the activity of bone-building osteoblasts and bone-removing osteoclasts. But be aware that, just like Goldilocks, you need to find the amount of vitamin A that’s “just right.” Low blood levels can double your risk of fracture. But ultra-high levels won’t do your bones any favors either. In fact, when the Nurses’ Health Study looked at vitamin A consumption and fracture risk in postmenopausal women, they found that women taking more than 10,000 IU daily were one-and-a-half times more likely to break a bone. To get the most from you supplement, choose a preformed vitamin A, which is typically listed on labels as retinyl palmitate.

SrK2 STRONTIUM

You may not have heard of strontium, but this mineral helps increase bone density. It works much the same way as calcium and acts through the same pathways. Research reports that strontium improves bone strength by sparking production and activity of osteoblasts, the cells that build bone tissue. At the same time, strontium slows—but doesn’t stop—osteoclasts from removing older bone. That action helps boost bone density while decreasing fracture risk.

Vitamin K2 acts like a calcium traffic cop. By activating specific proteins such as osteocalcin, it directs calcium toward your bones and away from soft tissue and blood vessels where it doesn’t belong. A meta-analysis of 16 randomized, controlled clinical trials that included 6,425 subjects found that supplementing with

The sunshine vitamin plays a crucial role in building bone, especially in its active form—vitamin D3 (cholecalciferol). It allows your body to absorb calcium, which can’t happen without vitamin D. It also plays a role in mineralizing your bones, the process in which minerals stick to the bone framework and strengthen it. Plus, vitamin D strengthens muscles to keep your skeleton aligned and protected.

A randomized, double-blind, controlled clinical trial published in the Journal of the American Society for Bone and Mineral Research Plus showed that patients who took 4,000 IU of vitamin D daily had improved fracture healing compared to a placebo. And a meta-analysis published in Nutrition Review showed that supplementing with vitamin D3 increased bone mineral density in the thigh, spine, and hip. To take advantage of vitamin D’s bone benefits, supplement with 5,000 IU daily.

Jan McBarron, MD, ND, advocates a comprehensive approach to health that encompasses both traditional medicine, including prescribing drugs and surgery, and naturopathy. She enjoyed over 30 years in private practice while cohosting the nationally syndicated health Duke & The Doctor. Dr. McBarron is also an author, philanthropist, educator, and the recipient of multiple awards.

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Outsmart COGNITIVE AGING

by Lynn Wagner, MD

Like gray hair and wrinkles, cognitive aging is an inevitable part of growing older. And it starts to happen sooner than you think. According to research, the brain reaches its peak functioning when people are in their late 20s to early 30s. After that, memory, reasoning, and spatial skills all begin to slip.

But there’s good news! Although getting older is a cold, hard fact of life, there are proven ways to preserve important brain functions such as focus and memory. Maintaining a healthy diet, exercising your body (and mind) regularly, and taking certain dietary supplements can help you sustain better brain health for years to come. In fact, there’s a new brain-supporting botanical called Greek mountain tea getting a lot of buzz these days for its powerful ability to support overall healthy aging—with an extra emphasis on cognitive function.

Greek Mountain Tea

Historically consumed as a beverage in some of the healthiest places in the world, Greek mountain tea has recently become available in the United States in supplement form. While a cup of tea delivers a wealth of amazing health benefits— including comfort in the ritual itself—a dietary supplement is often the most convenient way to get consistent results from this botanical.

Greek mountain tea delivers a multitude of benefits that promote overall health and longevity, and has an invigorating effect on both the body and mind. In recent years, this botanical has become the subject of clinical trials—especially for its ability to support cognitive health. In one month-long study, Greek mountain tea was tested against Ginkgo biloba, a botanical known for its ability to improve memory, as well as a placebo. Compared to ginkgo and the placebo, Greek mountain tea supported better accuracy for processing visual information, especially while under pressure, and improved circulation in the prefrontal cortex—the part of the brain involved in impulse control, learning, and working memory. The participants taking the Greek mountain tea also reported experiencing less anxiety than those taking gingko or the placebo.

Other research suggests that the compounds in Greek mountain tea may protect against the development of Alzheimer’s disease by decreasing the plaques and tangles that can interfere with brain signals. It may also hold promise for reducing physical paralysis symptoms that people with Alzheimer’s sometimes experience.

Bacopa

Greek mountain tea has also shown impressive brain-boosting results when paired with another botanical

called Bacopa monnieri. This Ayurvedic medicinal staple is popular for its ability to improve accuracy and working memory. It also helps people perform repetitive tasks better while under pressure. Some research shows bacopa may even help generate new and more efficient neural connections in the brain.

In individuals with mild cognitive impairment, a combination of bacopa and Greek mountain tea was shown to increase beta-wave activity in the brain, which is associated with memory and focus. Those taking the combination also scored better on memory, math, and attention tests.

Let’s face it, aging happens. But it’s comforting to know that, with the right botanicals, you can keep your mind and memory sharp well into your golden years.

After working in the ER for 10 years, Lynn Wagner, noticed a huge gap in health care. While understanding the need for Westernized medicine, she knew a pill or procedure wasn’t the answer to every problem. After experiencing the benefits of alternative healing for herself, she wanted to offer the same benefits to her patients.

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DO YOU NEED A LIVER DETOX?

Safe and effective ways to support your body’s built-in detox system

by Holly Lucille, ND, RN

Cleanses and detoxes are all the rage these days. But, while many of these diets and products claim to get rid of toxins, boost your energy, and help you lose weight, there’s no science showing that these assertions are true.

What is true is that your body already has it’s very own detoxification system—your liver. This remarkable organ breaks down and removes hundreds of toxins every day. These toxins can include everything from the pesticide residue from the salad you ate for lunch to the cocktail you enjoyed after work to the ibuprofen you took to chase away the resulting

headache. The problem is, because of the sheer volume of toxins that the liver has to deal with, it can get overwhelmed. And that’s when your liver can benefit from some love.

Your Liver Keeps You Alive and Well

Your liver is a small spongy footballsize organ that does more to keep you safe and healthy than most people realize. In fact, it performs more than 500 critical functions around the clock. Those include:

• Breaking down, balancing, and creating the nutrients your body needs

• Regulating chemical levels in your bloodstream

• Generating bile to help break down fats during digestion

• Producing cholesterol

• Converting excess glucose into a substance called glycogen so it can be stored for later use

• Making glucose as needed to keep your blood sugar balanced

• Managing blood clotting

• Creating immune factors to help you resist infections

• Disposing of old red blood cells

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Your liver’s most well-known job, though, is protecting you from a constant barrage of toxins.

Your body is exposed to toxins all day, every day. They’re in the air, the food and water supply, medications, and even the seemingly benign products you use. These toxins make their way into your bloodstream and then ultimately to your liver for processing. Not suprisingly, because your liver is hit with a constant stream of toxins, it has an enormous job to do.

How Your Liver Detox Pathways Work

Your liver uses a two-part pathway system to detoxify your body: phase I and phase II. The phase I pathway breaks down compounds and prepares them for phase II. This includes turning fat-soluble toxins into less harmful water-soluble molecules that are bound to bile.

Once toxins have been broken down into more benign compounds, they are excreted out of the body during phase II. However, the liver can’t complete this task on its own. The nutrients glutathione, glycine, glutamine, choline, and inositol are required for efficient

phase II detoxification. You supply these substances to the liver with food and supplements.

But if you’re not getting enough of the nutrients your liver needs—or if you’re consistently taxing your liver with alcohol overconsumption or a low-protein, ultra-processed diet— phase II processing slows down. That doesn’t stop phase I processing, which can lead to a backlog of toxic substances waiting to be processed. And that backlog can cause the symptoms that indicate your liver needs immediate detox support.

How to Support Your Liver for Smooth Detoxification

Your liver can’t manage the detox process all on its own. It counts on you to supply the support and substances it needs to get the job done. If you’ve ever searched “liver detox” on the web, you’ve probably seen thousands of “cleanses” claiming to be the solution. Some of those may not be harmful, but many can be harsh and less than healthy.

The truth is, your liver doesn’t need a special detox diet, an expensive cleanse kit, or a secret formula. What it does need is natural, time-tested support that keeps the detox process running smoothly. Here are three nutrients scientifically shown to support healthy detoxification.

Glutathione. Known as the master antioxidant, glutathione reduces oxidative stress throughout your body with a special focus on your liver. As your liver detoxifies harmful substances, free radicals are produced, potentially causing liver damage and disease. Glutathione neutralizes those free radicals, protecting liver cells and allowing them to continue their primary job of counteracting toxins.

In addition, both phase I and phase II detox pathways rely on glutathione

Signs That Your Liver NEEDS HELP

When your liver is sluggish, you’ll feel it. Common signs that you’re in need of liverdetox support include:

to function. In fact, it has its own pathway within phase II to safely dispose of harmful substances by binding to and neutralizing them.

Your body produces its own glutathione, but supplies can run short when your production capacity gets limited by aging, poor diet, or health issues. Unfortunately, the bioavailability of supplemental glutathione is extremely poor when taken orally. But studies show that taking the reduced “active” form of the nutrient can boost absorption. And according to new research, sublingual (under the tongue) glutathione supplements can increase overall blood levels even more than taking reduced gluthatione. This is likely because the nutrient is directly absorbed into the bloodstream through the tiny capillaries in the mouth.

role in liver detoxing. For instance, curcumin’s antioxidant activity helps quash free radicals generated by the detox process. The compound

curcumin that's specifically designed for high absorption. One such highly absorbable form of curcumin, known as BCM-95, has been clinically studied for its enhanced absorption and bioavailability.

Dietary Fiber. There are many reasons to get plenty of fiber in your diet, but one of the most important is liver support. Fiber can increase antioxidant and enzyme activity in your liver, leading to a safer and more efficient detox process. It also helps improve liver damage and scarring, which in turn boosts liver function.

Curcumin. When you think of curcumin, liver support probably isn’t the first thing that jumps to mind. But this powerful compound, which is derived from the golden spice turmeric, can also play a critical

has also been shown to lower levels of ALT (alanine aminotransferase), an indicator of liver damage. Plus, curcumin has a direct impact on both the phase I and II detox pathways by activating enzymes needed for proper function.

One problem with curcumin supplements is they’re typically not easily absorbed by the body. That’s why it’s important to look for a supplement that boasts a form of

A study published in Nature Communications, which included 485,717 participants, found that a higher intake of dietary fiber lowered the risk of liver cancer and death from liver disease. Adding high-fiber foods such as minimally processed fruits, vegetables, nuts, and seeds to your daily diet can help improve your overall liver health.

Holly Lucille, ND, RN, is an author, educator, and television and radio show host with a busy medical practice. An acclaimed expert in the field of integrative medicine, Dr. Lucille has a heartfelt passion for the individual wellness of all people.

If you’re dealing with any or all of these symptoms, your liver likely needs more help to continue detoxing effectively.

"Your liver doesn't need a special detox diet, an expensive cleanse kit, or a secret formula. What it does need is natural, timetested support that keeps the body's own detox process running smoothly."

by Jacob Teitelbaum, MD

Your liver is one of the hardest-working organs in your body. In a world filled with toxins, the liver’s main job is to break down the contaminants that come your way and get them ready to be escorted out of the body. But your liver also digests fats, regulates energy, and stores nutrients. It’s such a multitasking organ that you might say it’s your body’s superhero.

But, unlike Superman, your liver’s not invincible. Thanks largely to a modern lifestyle filled with ultra-processed foods, sugary drinks, and a lack of exercise, about 25 percent of Americans are living with nonalcoholic fatty liver disease (NAFLD). And, over time, that can lead to serious liver damage.

Let’s take a closer look at this increasingly common liver condition, as well as the many ways you can avoid becoming one of the statistics.

DECONSTRUCTING NAFLD

Nonalcoholic fatty liver disease is marked by the accumulation of fat inside your liver cells. While tiny amounts of fat are naturally found in the liver, the condition occurs when fat makes up more than five percent of the liver. There are two forms of NAFLD: simple nonalcoholic fatty liver disease and nonalcoholic steatohepatitis (NASH). Simple nonalcoholic fatty liver means you have some fat buildup in your liver but there is little or no inflammation or damage to your liver

cells. NASH, on the other hand, is NAFLD’s more serious cousin because it signifies that inflammation, excess fat, and cell damage have now developed in the liver. Over time, NASH can increase the risk of fibrosis (the formation of large amounts of scar tissue in the liver), cirrhosis (excessive scarring that permanently damages the liver), and liver cancer.

While alcohol abuse is typically fingered as the cause of alcoholic fatty liver disease, NAFLD is caused by an array of factors. These include:

• Excess belly fat. According to one study review, people with a higher waist circumference and waist-to-hip ratio had a greater risk of NAFLD than those who were generally obese.

• Type 2 diabetes. People with type 2 diabetes have a five-times higher incidence of NAFLD compared to people without the disease.

• A diet high in refined carbohydrates. A diet filled with bread, pasta, and other highly processed carbohydrates can increase your risk of developing NAFLD. Even if you don’t indulge in carb-heavy ultra-processed foods on a regular basis, binging on carbs for just three weeks can increase liver fat 10-fold.

• Sugary drinks. Sugar-sweetened drinks like soda or sports drinks can increase the risk of NAFLD by as much as 40 percent. When you consume a sugar-sweetened drink, the highfructose corn syrup it contains causes fat to accumulate in the liver.

• Exposure to pesticides. Research has linked exposure to hormone-disrupting

pesticides and herbicides like glyphosate to an increased risk of NAFLD.

• Certain drugs. Findings in the Journal of Clinical and Translational Hepatology report that common drugs, including antidepressants, glucocorticoids, and even ibuprofen, can increase your odds of developing NAFLD.

• Dysbiosis. Recent studies suggest that an imbalance in your microbiota, a condition known as dysbiosis, can contribute to NAFLD. Research has also found that a compromised intestinal barrier, a condition commonly known as leaky gut syndrome, can up your chances of developing a fatty liver.

• High triglycerides. High triglyceride levels and low high-density lipoproteins (HDL) can be a clue that you have NAFLD. In fact, some studies have concluded that elevated triglycerides are an independent indicator for fatty liver, even if you’re not overweight.

LIVER-SAVING SUPPLEMENTS

Unfortunately, there are currently no approved medical treatments for NAFLD. But the good news is that the

THE SIGNS OF NONALCOHOLIC FATTY LIVER DISEASE

Nonalcoholic fatty liver disease is considered a “silent” condition since there are often few, if any, symptoms. But when symptoms do occur, they can be subtle or mistaken for other health problems. These include fatigue, muscle weakness, muscle loss, and pain in the upper right abdomen. Because NAFLD can often fly under the radar, it’s smart to get regular checkups. A routine blood test called a liver function test can help uncover liver problems in the early stages when NAFLD can be readily reversed. This test looks for elevated liver enzymes, especially alanine transaminase (ALT) and aspartate transaminase (AST). Even a slightly elevated ratio of AST/ALT can point to NAFLD.

following tried-andtrue supplements are clinically shown to help prevent and improve the condition.

Andrographis is an herb that’s popular in Ayurvedic and Traditional Chinese Medicine because of its ability to strengthen the immune system. But that’s not andrographis’s only claim to fame. Studies show that the herb’s star compound, andrographolide, can also support liver health thanks to its anti-inflammatory properties. It’s so effective that andrographis has been shown to reduce not only inflammation but also fibrosis in cases of NASH. But to get the most from this botanical, check supplement labels to ensure the andrographis is standardized to 20 percent andrographolides.

Grape Seed Extract, which is made from the seeds of wine grapes, contains powerful antioxidants known as proanthocyanidins. In one small study, people with NAFLD were divided into two groups. One group took a daily dose of grape seed extract; the other took vitamin C. While the vitamin C didn’t provide any liver benefits, supplementing with the grape seed extract led to a significant drop in the liver enzyme ALT, indicating less liver inflammation. The herb also improved the amount of fat in the liver.

Another randomized, double-blind trial found that supplementing with grape seed extract for two months resulted in a substantial reduction in both AST and ALT enzymes, plus lower levels of fasting blood sugar, triglycerides, and LDL cholesterol. But be aware that not all grape seed extracts are equally effective. Look for a product that delivers tanninfree, readily absorbed oligomeric proanthocyanidins that protect liver cells from oxidative stress and damage.

Milk Thistle Extract is perhaps the most well-known herb for liver support. Milk thistle’s active compound is silymarin, a polyphenol with powerful antioxidant activity that reduces oxidative damage by scavenging free radicals. What’s more, milk thistle boosts the activity of the body’s own antioxidants such as glutathione. Studies suggest that milk thistle also inhibits inflammation, stimulates new liver-cell production, and prevents glutathione depletion. Research in the journal Advances in Therapy has also noted that the silymarin in milk thistle modulates AST and ALT enzymes, which helps prevent cellular damage, fibrosis, and cirrhosis. These findings were confirmed during a recent meta-analysis that found silymarin reduced liver enzyme levels better than a placebo in people with NAFLD. Better yet, according to a randomized, double-blind, placebo-controlled study reported in the Caspian Journal of Internal Medicine, silymarin is so effective that it was shown to reduce ALT and AST in a group of patients whose NAFLD had progressed to NASH.

But when choosing a milk thistle product, make sure it’s standardized to contain more than 29.7 percent silymarin (also called silybin). Because milk thistle is such an overall liver–loving herb, it can even benefit those at risk of NASH or other serious liver problems.

LIFESTYLE TIPS FOR PREVENTING AND REVERSING NAFLD

The liver has the remarkable ability to regenerate itself, which is why the following strategies can be so effective in preventing, and potentially even reversing, NAFLD.

Minimize or avoid alcohol. Even though alcohol consumption doesn’t cause NAFLD, people who have been diagnosed with the condition are typically advised to avoid drinking since research suggests that even small amounts of alcohol can accelerate the progression of the disease. However, for those who are at a higher-than-normal

risk for developing NAFLD, some studies have concluded that light to moderate drinking may actually have a protective effect.

Get some regular exercise. Studies show that participating in regular aerobic and resistance training reduces the amount of fat stored in your liver cells. High-intensity interval training (HIIT) workouts are among the most effective for preventing and improving NAFLD. One small clinical trial found that people with type 2 diabetes who participated in HIIT three times per week for 12 weeks experienced a significant 39 percent reduction in liver fat. Whatever type of exercise you choose, make sure it’s something you enjoy. This can help you stick with it long-term.

Up your antioxidants. According to recent research, a diet high in antioxidants can help inhibit cellular damage, which in turn prevents the accumulation of fat in the liver. One six-month clinical trial involving 76 people with NAFLD found that a diet high in antioxidants reduced liver fat by as much as 40 percent. Good sources include colorful fruits and vegetables, coffee, green tea, extra-virgin olive oil, pecans, and dark chocolate.

Lose weight. Weight loss can also decrease the amount of fat and inflammation in your liver. Studies show that losing just five percent of your body weight can help improve NAFLD. One study published in the journal African Health Sciences reported that a 15 percent reduction in body mass index (BMI) can also improve both liver function and insulin resistance in type 2 diabetics with the disease.

Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets, including The Complete Guide to Beating Sugar Addiction. Visit his website at vitality101.com.

ANIMAL HEALTH Inside

SMART SUMMERTIME PROTECTION

by Carrie Donahue, DVM

You wouldn’t dream of spending time outside in the summer without protection for your skin. But what about your dog? Being proactive in ensuring your best friend has summertime skin protection can go a long way in making it a safe, carefree summer.

ENSURE FUN IN THE SUN

Every dog is different when it comes to its coat and fur length. However, every dog is still susceptible to sunburn. The most common areas for sunburn include your pup’s ear tips, the skin around the lips, its nose and the bridge of the nose, and even its belly.

Pet sunscreens are available if your dog doesn’t have a shady option. Just make sure to use a pet-friendly brand that doesn’t contain the potentially harmful chemicals found in some human sunscreens. Dogs tend to lick sunscreen, so you don’t want them ingesting unwanted toxins. And remember, just like a human, if your dog is playing in the water, may sure to reapply sunscreen.

HYDRATE!

In hot weather, and especially when their activity level increases, dogs need three to four times the normal amount of water. One ounce of water for each pound of their body weight per day is a good benchmark for normal days, with the need to amp that up in hot

weather. Here’s the why: water keeps dogs’ essential electrolytes in the proper range, allowing circulation, digestion, and bowel movements to work smoothly and comfortably. Water also keeps the organs and cardiovascular system operating properly. Signs your dog isn’t getting enough include dry, sticky gums, as well as less energy and a loss of appetite.

Keep Fido Cool & Comfortable

type of supplemental omega fatty acid formula added to your pet’s food can help maintain the normal moisture content of the skin. It’s so effective that, in one two-month clinical research study, dogs with atopic dermatitis who received supplemental fatty acids experienced an improvement in their skin’s structural layers.

SKIN-SMART SUPPLEMENTS

Summer heat can lead to canine skin that’s flaky, crusty, spotty, itchy, greasy, and unpleasantly smelly. It can also worsen allergic dermatitis and other skin issues. Luckily, you can support your dog’s skin with supplements geared to maintain adequate moisture content. Essential fatty acids (EFAs) can help promote healthy skin and fur. These fats are needed but not produced in the canine body. That makes supplementation vital. Giving your dog a full spectrum of omega fatty acids that includes omega-3, -6, and -9 from organic plant oils is an excellent way to help maintain canine skin moisture. Choose a formula with organic plant oils such as flax, pumpkin, sunflower, or sesame. And don’t forget the cod liver oil! This

Need more tips to help your dog deal with the heat? How about a dip in a kiddie pool (a.k.a. doggy pool) to cool down your canine companion? Another tip? Rinse a bandana in water, squeeze out the liquid, and fold it. Pop it in the freezer and then use it as a refreshing cooldown tool for the heat.

Another study found that adding a blend of omega-3 and omega-6 to food stopped severe itching (pruritus) due to atopic dermatitis in as little as seven days. In addition, after 12 weeks, increasing healthy dietary fats significantly improved hair-coat glossiness and softness.

Incorporate these tips into your summertime sun-care regimen for your dog and enjoy a safe, sunshine-smart summer.

Carrie Donahue, DVM, is a holistic veterinarian and owner of Full Circle Holistic Veterinary Care in Madison, WI. Her mission is to improve the lives of companion animals by empowering pet owners to use a common-sense, holistic approach to health and well-being.

FOR OPTIMAL HEALTH*

BACKED BY 9 SCIENTIFIC STU D IE S

PACK THE Perfect Picnic

July may be National Picnic Month, but if you love eating alfresco, any day when the sun is shining and the weather is warm is a perfect day for a pop-up picnic! But for all its joy, picnic food can also make you sick if you’re not careful. Read on for some picnic safety tips, as well as our take on healthy and delicious dishes best served in the great outdoors.

Easy Cobb Salad

SERVES 4

Loaded with crispy bacon, creamy avocado, bright tomatoes, and protein-rich chicken, this salad hits all the major nutrients with every mouthwatering bite. Plus, it’s perfect for anyone following a paleo, keto, or dairy-free diet.

½ teaspoon garlic powder

½ teaspoon paprika

½ teaspoon sea salt

½ teaspoon black pepper, divided

2 boneless, skinless chicken breasts

3 tablespoons extra-virgin olive oil, divided

4 pastured eggs

5 slices sugar-free, nitrate-free bacon

2 large heads romaine lettuce, preferably organic

½ cup cherry tomatoes, preferably organic

1 avocado

2 tablespoons balsamic vinegar

Fresh Fruit Salad

SERVES 6

Pack up a bowlful of antioxidants for your next picnic! Eaten as is or with our optional yogurt-lime dressing, this salad is sure to be a favorite.

For the salad:

2 cups fresh pineapple, cubed

1 pound strawberries, hulled and halved

½ pint blackberries

4 ripe kiwis, peeled, halved, and sliced

For the optional limeyogurt dressing:

1 cup plain yogurt (or use plain coconut milk yogurt for a dairy-free option)

15 drops stevia

2 teaspoons lime zest

2 teaspoons lime juice

1 Toss all the fruit in a large serving bowl.

2 To make the dressing, whisk all the ingredients in a small bowl. Serve on the side.

Per serving: 57 cal; 0.4 g total fat; 13.9g carb; 1g protein; 220mg sodium; 9g sugar

1 Combine the garlic powder, paprika, salt, ¼ teaspoon pepper, and 1 tablespoon of the oil in a small bowl. Rub each chicken breast with the mixture and refrigerate until ready to grill.

2 Place the eggs in a pot of cold water. Bring to a boil, then remove the pot from the heat. Cover and let

sit for 10 –15 minutes. Drain the eggs and rinse with cold water. Once cool enough to handle, peel and cut each egg into quarters. Set aside.

3 Preheat the grill.

4 While the grill is heating, cook the bacon in a frying pan until crisp. Drain on a paper towel, then crumble. Set aside.

5 Grill the chicken 5–6 minutes per side or until the internal temperature reaches 165°F. Remove from grill and slice into strips. Refrigerate until needed.

6 In a small bowl, whisk together the balsamic vinegar and the remaining oil and pepper. Set aside.

7 To assemble, chop the lettuce, peel and chop the avocado, and slice the cherry tomatoes in half. Place the lettuce on a large platter. Arrange the chicken, avocado, bacon, eggs, and tomatoes in rows on top of the lettuce. Drizzle with dressing.

Per serving: 441 cal; 29.9g total fat; 11.1g carb; 33.4g protein; 477mg sodium; 3g sugar

Tips for a Safer Picnic

Ensure your foods stay safe for the duration of your picnic with these handy tips:

MAINTAIN CLEANLINESS

DURING PICNIC PREP. Wash hands, utensils, containers, and work surfaces before handling food to prevent harmful bacteria from spreading.

FlourlessBetter-for-YouBrownies

SERVES 12

These gluten-free flourless brownies are soft, fudgy, and so chocolatey that you won’t believe they’re low in sugar and paleo- and keto-friendly. They’re the ideal way to end your perfect picnic!

1 cup cocoa powder

½ cup coconut sugar

½ teaspoon baking soda

Dash sea salt

2 eggs

⅓ cup coconut oil, softened ¼ cup coconut or almond milk

1 teaspoon pure vanilla extract

1 Preheat the oven to 350°F. Grease an 8x8 square pan with coconut oil. Set aside.

2 In a large mixing bowl, whisk together the cocoa powder, coconut sugar, baking soda, and salt.

3 In a small bowl, whisk together the eggs, milk, coconut oil, and vanilla until well blended.

4 Pour the wet ingredients into the dry ingredients and stir until the mixture forms a batter.

5 Pour the batter into the prepared pan. Bake for 15–20 minutes or until a toothpick inserted in the middle of the pan comes out clean.

Per serving: 111 cal; 8g total fat; 10g carb; 2g protein; 78mg sodium, 4g sugar

CLEAN YOUR PRODUCE.

Rinse fresh fruits and vegetables under running tap water before packing them in the cooler, including those with skins and rinds that are not eaten. Rub firm-skinned fruits and vegetables under running tap water or scrub with a clean vegetable brush while rinsing with running tap water. Dry fruits and vegetables with a clean cloth towel or paper towel.

KEEP COLD FOOD COLD.

Always place cold food in a cooler with ice or frozen gel packs to prevent bacterial growth.

PACK FOOD AND DRINKS SEPARATELY.

Consider packing beverages in one cooler and perishable foods in another. That way, as picnickers open and reopen the beverage cooler to replenish their drinks, the perishable foods won’t be exposed to warm outdoor air temperatures.

BRING HAND SANITIZER.

This is especially important if your picnic site doesn’t have handwashing facilities.

ALTERNATIVE MEDICINE CHEST

Looking At You!

Vision health is one of the most common concerns as we age. That includes the frustration of lessening low-light vision—often called “night vision.” What to do? Turn to these proven eye-health nutrients to help preserve the remarkable gift of good vision, day and night.

As you read through these nutrients, take note of how they nourish, protect, and strengthen the eyes. In fact, the combination of vitamin A, zinc, French grape seed extract, lutein, and zeaxanthin all work together to keep the eyes healthy and strong. Their synergistic nature to support overall eye health can’t be overlooked.

Vitamin A deficiency is one of the most common causes of blindness in the world. Research shows that vitamin A can improve tear quality and help with dry eyes. This eye-health powerhouse enhances the strength and integrity of the lenses and

Zinc is often referred to as a micromineral or trace element because you need it in small amounts. But those small amounts are essential for eye health. The macula, the part of retina that’s responsible for clear central vision, contains high zinc levels. Along with vitamin A, zinc creates a pigment called melanin, which is useful for protecting the eye. Zinc deficiency can lead to more difficulty seeing when driving at night. There is also evidence that, when used synergistically with antioxidant vitamins, zinc can slow the progression of age-related macular degeneration (AMD). What’s more, a deficiency can lead to cataract formation. Look for an eye formula that contains 30 mg of zinc from zinc bisglycinate chelate, a form more easily used by the body.

A major pigment in the macular region of the retina (along with zeaxanthin), lutein filters light, especially blue light, that can cause oxidative damage to the structure of the eye. Research shows that this carotenoid is also a key factor in preventing, delaying, or treating eye diseases related to aging. But it’s also important for anyone interested in improving vision at any age. One study looked at lutein and zeaxanthin supplementation in healthy young adults. The result? Macular-pigment optical density and visual-processing speed increased by an average of 20 percent. Faster visual-processing speed is associated with many quality-of-life indicators, such as sports performance, safety while driving, and reading speed. Since lutein and zeaxanthin are naturally part of the retina, they also protect against the damage of blue light, something we have high exposure to in this techsavvy world. Look for a formula with 10 mg of lutein from marigold flower extract.

Lutein

Zinc

the ability to see in low light. When thinking about vitamin A, however, also consider zinc. Study after study shows that zinc and vitamin A need each other. This is because vitamin A can only get the job done with zinc.

Grape Seed Extract

Your eyes require more antioxidants than any other organ in the body. Enter grape seed extract (GSE), a powerful source of antioxidants gleaned from the seeds of wine grapes. GSE can influence the strength and integrity of the blood vessels in the eye. GSE also contains powerful antiinflammatory compounds called oligomeric proanthocyanidins, or OPCs. Studies show that GSE protects the delicate nerve cells in the retina known as the retinal ganglion cells (RGCs), which are located near the inner surface of the eye’s retina. The loss of RGCs is a hallmark of the sight-robbing

This was shown in one human trial involving pregnant women who were experiencing night blindness and also a deficiency in both zinc and vitamin A. By the end of the study, the women taking both vitamin A and zinc

disease glaucoma—and once glaucoma causes RGCs to die, the cells can never be replaced. However, findings in the journal Molecular Vision have shown that the OPCs in grape seeds protect epithelial cells in the eye’s lens, including RGCs, from free-radical damage. But be aware that all grape seed extract supplements aren’t equally effective. To get the protection you need, check supplement labels for a tannin-free French grape seed extract called VX1. This ingredient is clinically studied and standardized to contain only low–molecular weight OPCs to ensure better absorption in the body. The typical dose is 100 mg daily.

supplements were four times more likely to have their night vision restored. Zinc alone or vitamin A alone, however, didn’t yield the same results. Look for an eye-formula supplement with 1,500 mcg of vitamin A as retinyl acetate.

Along with lutein, zeaxanthin is one of the primary pigments found in the retina’s macular region. Located in the center of the eye, it protects the eyes from bright light. Lutein and zeaxanthin have been noted for their potential to prevent the progression of AMD. The journal Ophthalmology published a double-blind, placebo-controlled trial of patients with early AMD. After 48 weeks, the researchers found that using these two nutrients improved visual function. The improvement included contrast sensitivity, an important factor in good vision. With the National Highway Traffic Safety Administration reporting a fatality rate for older Americans 17 times higher than for the 25-to-65 age group—it’s clear that what’s commonly called “night blindness” is a real problem. It happens because the eyes recover more slowly from light glare, which occurs during driving at night or on a wet highway. As a result, the older eye cannot see contrasts as clearly in low light. But a supplemental source of zeaxanthin can help restore night vision. It’s so effective that one double-blind, placebocontrolled study found supplementing with zeaxanthin and lutein improved glarerecovery time and contrast sensitivity, increased the ability to complete visual tasks in low light, and reduced nightdriving crash risk in just six months. Seek out a formula that contains 500 mcg of zeaxanthin from marigold flower extract.

Zeaxanthin

HotTopics

What’s buzzy in natural health

Brushing Up on Better Health

Dry brushing has been trending in wellness circles lately, but is it really as miraculous for your health as enthusiasts are leading us to believe? Dry brushing is an exfoliation technique that involves brushing the skin with a coarse bristle brush to remove dead skin cells. However, devotees to the technique feel the benefits go far beyond skin-deep. Some claim it boosts circulation, helps with lymphatic drainage, detoxifies the body, smooths the appearance of cellulite, and even strengthens the immune system. It’s also believed that dry brushing stimulates pores and opens them up, allowing your body to release toxins more easily. What is true is that, like many “modern” health trends, dry brushing isn’t a new phenomenon. It’s rooted in ancient cultures and traditional medicine approaches. So even if there’s not much research to back up these health claims, dry brushing’s historical use implies that this trend has staying power. And while the scientific jury is still out on any real health benefits of this technique, dry brushing will certainly leave you with softer, smoother skin. However, it’s important to exercise caution if you have sensitive skin or struggle with issues like eczema, acne, or psoriasis. Dry brushing can exacerbate these conditions.

Better Health and Less Stress, All in Your Breath

Breathwork is defined as any type of breathing exercise or technique to improve physical and mental well-being, process emotions, and decrease the effects of stress. Intentional breathing is an innate part of many mind/body practices, including yoga, Pilates, and tai chi, for which proper breathwork is integral in reaping the most benefits. Now, breathwork training is also recognized as an important therapy option for people recovering from serious injuries or debilitating health conditions. For example, people who struggle with COPD or “long covid” may benefit from breathwork therapy, often done with the assistance of breathwork aids such as spirometers or respiratory muscle trainers. These devices utilize resistance training to help strengthen the lungs and breathing muscles. And breathwork aids aren’t being used solely to restore breathing power hindered by health conditions; fitness pros and athletes use them to boost fitness performance and improve stamina.

Can Mushrooms Be Medicine?

Aside from being a flavorful addition to pastas, soups, and salads, mushrooms are making headlines for their many beneficial properties as a nutritional powerhouse. The use of mushrooms as medicine dates back to ancient times, when they were highly valued for their ability to treat wounds and cure infection. Now, as holistic health care and functional medicine continue to gain momentum in health and wellness realms, medicinal mushrooms are becoming more

mainstream. They are currently being studied for their ability to do everything from staving off the common cold to boosting brain health. How can you jump onboard the medicinal mushroom movement? Review research from reputable sources, like studies on PubMed and the National Institutes of Health, that call out specific mushrooms and their targeted health benefits. For example,

Reishi mushrooms have been studied for their ability to support immune function, restful sleep, and reduced stress. Cordyceps are revered for their ability to boost energy and improve exercise performance, whereas shiitake mushrooms have been studied for everything from immune benefits to healthy cholesterol maintenance.

the Mediterranean Secret to Health & Longevity*

NOW IN THE USA!

Greek mountain tea is a prized botanical from the mountains of the Mediterranean. For generations, it has been consumed as a beverage for its ability to support longevity and vitality. Now these same benefits are in a convenient supplement form. GMT23 polyphenols to support a wide spectrum of health benefits including liver, digestive, and cognitive function.*

Experience the health benefits of the Mediterranean with GMT23 Greek Mountain Tea.*

7 Ways to Avoid HormoneDisrupting Chemicals

From those time-saving household cleaners to that tasty frozen meal at the grocery store—we all love our modern conveniences. But did you know that many of the products and services you use every day are filled with hormonedisrupting chemicals that can trigger a variety of health problems, including reproductive issues, autoimmunity, cancer, neurological conditions, heart disease, and obesity? Chronic exposure may even shorten your life.

Hormones are messengers that help regulate all of your body’s processes. Normally, your hormones bind to receptors like a lock and key. When

the key fits, it unlocks the hormones’ ability to send its messages. Hormone disruptors, on the other hand, are chemicals that scramble these messages—and you’re exposed to them every day. Here are the most common:

• Bisphenol A (BPA) is used in some plastic products such as water bottles and baby bottles. It’s also used to line canned food and in the thermal paper used for receipts. Prolonged exposure may cause learning and behavioral problems, infertility, neurological and heart abnormalities, and changes to DNA. BPA may also increase the risk of diabetes and obesity.

• Flame retardants are used in consumer electronics and soft furniture like sofas and mattresses. They have been linked to an increased risk of birth defects, cancer, immune issues, neurological conditions, reproductive problems, and thyroid dysfunction.

• Pesticides and herbicides, such as atrazine and glyphosate, are widely used in conventional agriculture

and lawn care. These chemicals can negatively impact fertility, increase the risk of cancer, and may damage the nervous system.

• Perfluoroalkyl and polyfluoroalkyl substances (PFAS) are a group of chemicals used in stain- and waterresistant products, nonstick cookware, and some cosmetics. They have been shown to cause birth defects, harm the liver, lower fertility, suppress hormone production, and increase the risk of obesity and cancer. PFAS may also reduce vaccine efficacy.

• Phthalates make plastic flexible and are often used in plastic packaging, vinyl toys, and medical tubing. They’re also used as a stabilizer in synthetic fragrances. Studies show that phthalates disrupt reproductive hormones, and they have also been associated with respiratory, liver, and kidney damage.

Fortunately, there are numerous ways to avoid falling victim to these hormone-disrupting chemicals and their toxic health effects.

1. Choose nontoxic cleaners. Buy household-cleaning products that voluntarily disclose their ingredients on the label, or make your own nontoxic cleaners with everyday ingredients like vinegar and baking soda.

2. Ditch synthetic fragrances. Check label ingredients on cosmetics, candles, air fresheners, and other scented products for the word “fragrance.”

3. Dust and vacuum often. Use a damp cloth to dust and a vacuum with a HEPA filter to trap small particles of flame retardants.

4. Opt for organic. Choose organic foods whenever possible to lower the risk of ingesting pesticide and herbicide residues. Bonus: studies show that organic food is often higher in nutrients.

6. Trade in your cookware. Swap your nonstick pots and pans for cast iron, stainless steel, ceramic, glass, or enamel-coated cast iron.

7. Use a water filter. Tap water often contains an alphabet soup of hormone disrupters. Use a high-quality faucet filter or a water pitcher sporting the ability to filter out multiple chemicals.

Your Liver Works Hard

Give it the best support available.*

Your well-being depends on your liver working at its best. However, it’s often affected by poor diets, environmental toxins, and occasional stress and alcohol use. Give your liver the support it needs to function optimally with three powerful nutrients— Milk Thistle, Andrographis EP80™, and French Grape Seed Extract VX1 ® —in forms standardized for high levels of beneficial compounds. Taken daily, Healthy Liver delivers the ultimate support for protection † and detoxification.*

Busting Exercise MYTHS

by Carol Ann Weber

Separating fact from fiction is essential to achieving maximum results from any exercise program. It is time to shut down these common myths once and for all.

Myth #

Working out with weights bulks you up.

FACT: Women have just five to seven percent of the testosterone (the hormone responsible for building muscle) found in men. That means women must work harder and longer to achieve noticeable muscularity and will never get as bulky as a man. Secondly, achieving major muscle growth requires a combination of heavy-weight training and consuming more calories than you burn. Only those who devote most of their time to exercise and strict meal planning accomplish what you see in bodybuilding and fitness magazines.

Myth#

Exercise helps you lose weight .

FACT: We often conflate losing weight with fat loss, which are very different things. In fact, the scale does not reflect how much fat versus lean body mass (muscle, organs, and bones) we have. Recent research on 439 postmenopausal women showed that diet alone resulted in more than three times the fat loss than exercise alone. However, the combination of both had a slightly better result than either by itself.

Myth3 # You can out-exercise a bad diet.

If your diet includes processed foods, junk food, soft drinks, too much sugar and sodium, artificial sweeteners, saturated and trans fats, and preservatives, you are inhibiting your body from absorbing enough nutritional fuel to function properly. Add excessive exercise to the already toxic payload and you create the preconditions for serious health problems in the long run. Unless you choose whole foods that fuel your body, you are pouring sugar in the gas tank.

Myth #4

Muscle

# Myth 5

can

FACT: When you exercise, the body does not draw energy from specific areas but rather from your body as a whole. You can, however, exercise a certain muscle group to reshape that area. But unless you burn more calories than you consume, even 100 crunches a day will not reduce the fat in your belly.

# Myth 6

Stretch before you work-out.

FACT: Muscle cells and fat cells are entirely different and not interchangeable. Muscle tissue helps hold the spine together and makes it move. Adipose tissue (fat), on the other hand, accumulates under the skin (subcutaneous fat), between internal organs (visceral fat), and in bone marrow. Fat is stored fuel for when you need energy. Weight training grows muscle cells, which promotes more movement and burns more calories.

When you stop, muscle cells decrease and fat cells increase because they are not being burned off.

FACT: The latest guidelines from the Mayo Clinic suggest that the best time for stretching is after your workout when your muscles are warm. Stretching cold muscles can cause injury. You may, however, do a 10-minute warm-up (e.g., walking, jogging, or biking) prior to a preworkout stretch. But definitely do stretch after intense exercise, such as running, spinning, or a HIIT workout, to boost flexibility, reduce your risk of injury, and decrease muscle tension in your body.

Carol Ann Weber’s 500+ articles have been published in magazines such as Fitness Rx, Muscle & Fitness, Oxygen, and Men’s Fitness. She has also been named the Academy of Bodybuilding and Fitness “Best Columnist of the Year.” Along with weight training, she enjoys yoga and a brisk walk anywhere outdoors.

You

spotreduce (e.g., crunches for a flat belly).

turns to fat if you stop weighttraining.

KNOW YOUR

Nutrients

Knowing about the many types of nutrients could easily be a full-time job unto itself. But if you don’t have the time and simply want to know what distinguishes one form of a vitamin, mineral, botanical, or other ingredient from another, you’ve come to the right place.

Calcium

for Strong Bones, a Healthy Heart, and Muscle Recovery

Calcium is the most abundant mineral in the body, with 99 percent of it being used by your bones and teeth. The remaining one percent helps regulate hormones, maintain nerve signals, and moderate heart rhythms. Because of these intense responsibilities, calcium needs to be replenished every day.

However, food sources of calcium may not be enough. For instance, if there isn’t enough calcium in your diet to draw from, bones can’t be refreshed with the building materials they need. Furthermore, any other function of the body that requires calcium will draw the mineral from your bones to meet those needs. The result can be brittle bones and frequent fractures. Fortunately, supplementing with calcium (along with vitamin D, magnesium, phosphorus, and silica) can help overcome this.

In one placebo-controlled clinical study, supplementing with 1,000 mg of calcium per day reduced bone loss in over 1,400 postmenopausal women. Another analysis of 29 clinical studies found that men and women over the age of 50 saw reduced risk of fractures, a slower rate of bone loss, and a reduction of bone loss in the hips and spine. But, like any successful endeavor, it pays to be consistent: individuals who were most diligent in their calcium supplementation showed a 24 percent reduced risk of fractures. At first glance, that might not sound like much, but considering the complications that bone fractures pose as individuals get older, it could mean the difference between healthy aging or immobility.

Aside from bone building, supplemental calcium may help prevent heart attacks. Both dietary and supplemental calcium have been associated with a reduced risk of cardiovascular disease in clinical research. One study

found that dietary calcium intake averaging 600 mg per day reduced risk of all cardiovascular conditions, and another found that a daily intake of about 820 mg of calcium resulted in a 30 percent decrease in the risk of myocardial infarction.

Calcium also plays a key role in the way muscles flex and contract, making it a valuable nutrient to athletes or anyone who is physically active. During exercise, calcium is released into the muscles, helping signal their contractions and movements. When you rest and your muscles relax, calcium—if you have enough left over—goes into a “stand-by” state. However, if you’ve used up your stores of calcium during exercise, you’re more likely to get muscle cramps and twitching at night.

Deciding what form of supplemental calcium is best is mostly a matter of how you want your body to use it. For instance, if you’re looking for bone-building calcium, then calcium bound to the amino acid glycinate (calcium bisglycinate chelate) is an excellent choice, as is calcium citrate malate. For soft-tissue function, like maintaining cardio or avoiding muscle cramps, consider calcium lactate. In either case, this hard-working mineral will have plenty to do.

WELCOME TO

Are you ready to learn how anyone can use natural medicines, safely and effectively, to improve their health? You’ll love TTN Publishing, my newest endeavor to bring you cutting edge research on powerful, health-supporting botanicals. Simply search “Terry Lemerond” on Amazon and you’ll see all the books I’ve co-authored with top alternative doctors from around the world. These educational books, supported by powerful scientific research, contain all the information you need to live a life of vibrant health.

In Good Health, Terry Lemerond

BROUGHT TO YOU BY TTN PUBLISHING:

Research Roundup

It’s our goal here at Good Health Lifestyles to bring you the latest in cutting-edge research for a variety of common health issues. Because we believe that knowledge is power—especially when it comes to health—we are digging deeper into the exciting new research from leading medical journals and breaking it down to help you get the most from today’s science.

Red Ginseng Improves Workout Performance

THE STUDY ABSTRACT:

Hovhannisyan AS, Mosinyan DN, Hayrumyan SA, Panossian AG. Study of Red Ginseng Preparation HRG80 for Relieving Muscle Pain/ Soreness and Supporting the Neuromuscular Performance of Elite Weightlifters in Intense Resistance Exercise: An OpenLabel, Randomized, Crossover Trial. Phys Med Rehabil Int. 2022;9(3):1207.

This study aimed to assess the efficacy of new Panax ginseng C.A.Mey preparation of increased bioavailability in fatigue assessed as relief of muscle soreness and improving the neuromuscular performance of healthy subjects following a bout of intense resistance exercise. The effects of the hydroponically cultivated red ginseng root powder HRG80 (RG) γ-Cyclodextrin-based chewable tablets and cyclodextrin-free RG capsules were compared in an open label, randomized, crossover trial on 20 elite weight lifters. The RG treatments for 10 days have a statistically significant effect on the relief of the muscle’s soreness compared to the control. No statistically significant difference was observed in the effects of two capsules vs. one tablet suggesting

that γ-Cyclodextrin based chewable tablets of red ginseng preparation HRG80 are almost 4-fold active of cyclodextrin-free HRG80 capsules.

Furthermore, the effect of tablets vs. control was significant on the 5th day of the treatment, while the effect of capsules vs. control was observed three days later—on the 8th day. However, in push-ups on the uneven bars (PUB) test of neuromuscular performance, the capsule intake results in increased physical performance compared to tablets or control with maximal effect on the 7th day of treatment. The results of this study provide evidence for the efficacy of γ-Cyclodextrinbased chewable tablets containing 100 mg of HRG80 red ginseng for relief of muscle soreness and supporting the neuromuscular performance of healthy subjects in intense resistance exercise.

The participants in this study were elite weight lifters from the Armenian National team, including medalwinning Olympic athletes, so they were used to intensive exercise and the need for both physical and mental endurance.

After just seven days, the professional athletes taking red ginseng more than doubled their improvement in physical performance compared to their baseline numbers at the beginning of the study. While both supplemental forms showed benefits, participants noted the fastest results when taking the chewable. This is likely due to its formulation with gamma cyclodextrin, an oligosaccharide known for enhancing nutrient absorption.

WHAT THIS MEANS TO YOU:

Low muscle tolerance can make physical jobs or workouts tough, even for the fittest individuals. This clinical trial showed that a specific red ginseng (HRG80), in either capsule (400 mg) or chewable (100 mg) form, dramatically improved performance in just one week.

Previous clinical work on the red ginseng used in the study (HRG80) has also been shown to improve mental and physical energy, stamina, and resilience under stress, so the botanical has a record of noted positive effects. What sets HRG80 apart is that it’s a hydroponically grown botanical. The roots of each plant get exactly the nutrients they need, along with calibrated stressors that boost the concentration of special compounds called noble ginsenosides by seven times compared to conventionally grown ginseng.

So, whether or not you are a professional athlete, if you are looking to boost your physical and mental performance, red ginseng may be an excellent workout partner.

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Better Health with Boswellia Systemic inflammation contributes to numerous conditions, including arthritis, asthma, and inflammatory bowel disease. Learn how this ancient Ayurvedic herb works safely and effectively to quell inflammation for better health from head to toe.

Boost Your Immunity Whether you’re trying to protect against cold and flu season or a more serious illness, Dr. Alex Panossian provides an easy-to-follow blueprint for building up your body’s defense system naturally.

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Say Good-bye to Pain Whether it’s joint pain, back pain, headache, or gout, nearly everyone experiences pain at some time or other. Learn how to get relief fast with a host of safe and effective herbal alternatives to potentially dangerous overthe-counter and prescription drugs.

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TTN003_Relieve Acute and Chronic Pain and Stiffness

TTN010 The Nutrients Your Thyroid Needs

TTN038 Live Without Anxiety

ANXIETY

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TTN035 Revitalize Healthy, Beautiful Hair

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TTN049_Lower High Blood Pressure Naturally

TTN063_Discover Complete Relief of Bloating, Constipation, and Diarrhea

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KNOWLEDGE IS POWER—ESPECIALLY FOR YOUR HEALTH!

Supplementing your diet with vitamins, minerals, nutritional factors, and herbal extracts can make a huge difference in your health. The right information on how to effectively use these gifts from nature can help anyone reverse or prevent various health conditions and live a life of abundant health. Use the QR codes below to educate yourself and spread the wealth by sharing the articles with the people you love.

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STRESS

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CoQ10

TTN136_Restore Joint Health and Increase Mobility

TTN115 Fight Inflammation and Disease with Boswellia

TTN150 Stop Acute Pain Now

TTN153_Melatonin BenefitsRestorative Sleep and Beyond

TTN139 Red Ginseng for Energy, Focus, Strength, and Stamina

TTN102_Relieve Ear Infections, Strep Throat, and Candida with Propolis

TTN151_Protect Yourself from Bacterial and Viral Infections

TTN142_Prevent Metabolic Syndrome

TTN105_Prevent or Reverse Diabetes

TTN093_Reduce Urinary Frequency and Support a Healthy Bladder

TTN097 One Nutrient to Prevent Diabetes, Heart Disease, and Cancer

shwagandha

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Scientists have discovered a unique compound in a time-tested herb, Hintonia latiflora, to be a safe, effective way to powerfully support healthy blood sugar balance—validated by over 70 years of German research.*†