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Does achieving lasting weight loss seem like a never-ending struggle? Join the club! At any given time, up to 45 percent of people are trying to slim down. But too often, weightloss diets simply lead to the pounds coming right back, plus some. Instead of concentrating on eating less and moving more, Dr. Jacob Teitelbaum recommends shifting your focus to your adrenal health. Check out the link between adrenal dysfunction and weight gain—as well as tips for optimizing your adrenal function—on page 22.
Getting a handle on your weight also reduces your risk of insulin resistance—a condition that increases the odds of developing type 2 diabetes. In “Are You Insulin Resistant?,” Dr. Holly Lucille tells you everything you need to know and provides all-natural strategies for preventing and reversing this serious health issue.
With night beginning to creep over the autumnal sky earlier in the day, we’ll also look at six nutrients that can protect against night blindness—one of the leading causes of car accidents. Fall is also the start of the holiday season. While it can be a time of celebration, for many it’s also a time of increased stress and anxiety. If that’s been your experience in past years, turn to page 16 for some timely tactics to manage anxiety and recapture your calm. Another way to manage those anxious thoughts? Exercise! Flip over to page 34 for our best advice for structuring a workout after the age of 50.
As the air chills and the trees put on their colorful display, let us help you make fall your healthiest season yet. Enjoy!
Yours in health and happiness,
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
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CONTRIBUTING WRITERS
Dr. Jan McBarron
Dr. Lynn Wagner
Dr. Holly Lucille
Dr. Jacob Teitelbaum
Dr. Carrie Donahue
Carol Ann Weber
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When it comes to type 2 diabetes, what you eat really does matter. A new study shows why: in 2018, a staggering 7 out of 10 type 2 diabetes cases were directly related to unhealthy food choices. Of the poor dietary habits studied by the team at Tufts University, two stood out as major contributors to the disease—eating too much refined rice and wheat, and too many processed meats. But since these detrimental foods make up many of today’s meals, it’s little wonder that diagnosis rates are expected to continue rising. That’s why it’s more important than ever to bypass refined carbs and processed meats in favor of nonstarchy vegetables, nuts, seeds, and minimally processed grass-fed or pastured meats as much as possible.
O’Hearn M. Incident type 2 diabetes attributable to suboptimal diet in 184 countries. Nat Med. 2023;29:982–95.
Magnesium doesn’t just show potential cognitive benefits; it can also promote better sleep. And a good night’s sleep just might hold the key to improved memory for Alzheimer’s patients. While analyzing data from people with high levels of betaamyloid deposits in the brain, researchers at the University of California, Berkeley, found that those who got more deep sleep—the sleep stage that allows the body to grow and repair itself—performed better on a memory test than those who slept worse. So set yourself up for quality, deep zzzz’s by creating a soothing, sleep-inducing environment, sticking to a consistent sleep schedule, and adding a magnesium supplement to your bedtime routine. Zavecz Z. NREM sleep as a novel protective cognitive reserve factor in the face of Alzheimer’s disease pathology. BMC Medicine. 2023;21(156).
5 1 in
When it comes to nutrients, prioritizing magnesium could have big benefits for your cognitive well-being. According to research published in the European Journal of Nutrition, a 41 percent boost in magnesium consumption could lead to less age-related brain shrinkage. And that could help you maintain cognitive function and reduce the risk of lateonset dementia. When looking at the magnesium intake of more than 6,000 cognitively healthy individuals between the ages of 40 and 73, researchers discovered that participants consuming more than 550 milligrams of magnesium each day had a younger brain age than those getting the normal amount of 350 mg. While taking supplemental magnesium can be effective, the best way to get these memory-enhancing benefits is by eating more magnesium-rich foods like avocados, nuts, seeds, leafy greens, and dark chocolate.
Alateeq K. Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. European Journal of Nutrition. 2023.
Are you in search of a reliable, science-based resource for all your health and nutrition questions? Terry Talks Nutrition has you covered.
TERRY LEMEROND
Terry Lemerond is a natural health pioneer with over 50 years of experience in the health food industry, and knows the life-changing effects that proper nutrition, exercise, and effective natural medicines can have on your life.
Connect with Terry to increase your knowledge on a wide variety of topics, including immunity, pain, curcumin and cancer, diabetes, and so much more!
Visit TerryTalksNutrition.com for today’s latest and greatest health and nutrition information.
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ASTHMA
Great news for asthma sufferers—emerging evidence suggests that vitamin D3 can help reduce the occurrence and severity of symptoms brought on by allergens. In a recent study appearing in the Journal of Allergy and Clinical Immunology, both children and adults who supplemented with vitamin D3 showed milder asthma symptoms and needed fewer inhaled steroids. This indicates that higher vitamin D3 levels lead to greater quantities of the protein responsible for controlling helper T cells—those cellular defenders that are required for almost all adaptive immune responses. What’s more, higher levels of D3 were also correlated with a reduction in allergyinducing antibodies that cause common allergic conditions, such as hay fever and eczema.
Grund JC. Vitamin D3 resolved human and experimental asthma via B lymphocyte–induced maturation protein 1 in T cells and innate lymphoid cells. Journal of Allergy and Clinical Immunology 2023;2(3):100099.
21.3
Your sweet tooth is doing more than undermining
To say that the news over the last few years has been rough would be an understatement. Even though staying up on current events is important, obsessively consuming troubling news—dubbed doomscrolling—can lead to stress, anxiety, and diminishing physical health. This was shown in an online survey of over 1,100 people in which more than 16 percent of respondents showed signs of “severely problematic” news consumption. These doomscrollers experienced greater mental and physical distress compared to those with lower levels of news consumption, leading them to focus less on school, work, and family, and to even lose sleep. While cutting back on the news can be easier said than done, try to gradually wean yourself off of the 24/7 news cycle, choosing instead to avoid interacting with information that causes extreme discomfort.
risk of 45 negative health outcomes. Topping the list were cancer, depression, diabetes, heart attack, high blood pressure, obesity, stroke, and early death. The problem is, these added sugars are seemingly everywhere. Listed on labels under names like dextrose, high-fructose corn syrup, juice concentrate, maltodextrin, and sucrose, added sugars can be found in some unlikely foods including ketchup, salad dressings, and canned soups. To reduce the adverse effects that added sugar has on your health, check labels and try to limit your intake to 25 grams, or about 6 teaspoons, per day. That’s the equivalent of about a single container of flavored yogurt.
Huang Y. Dietary sugar consumption and health: umbrella review. BMJ 2023;381:e071609.
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Imagine this: You’re out for a romantic candlelit dinner but can barely read the menu without using the flashlight on your phone. Then, as you’re driving home, the glare from oncoming cars practically blinds you, making it difficult to see the road ahead. These all-too-common experiences can indicate night blindness, a condition that makes it difficult to see in lowlight conditions. Fortunately, you can improve your night vision with six simple nutrients.
Your eyes continuously adjust to light levels. When you’re in a bright environment, your pupils shrink to limit the amount of light getting in. In low- or no-light conditions, your pupils dilate to allow as much light in as possible to help you see better. The light passes through your pupils to your
retinas, the tissue at the back of your eye that contains specialized rod cells that allow you to see in the dark.
Night blindness—technically known as nyctalopia—occurs when these rod cells become damaged. While poor night vision is the condition’s main symptom, night blindness can also cause:
• Halos around lights
• Increased glare sensitivity
• Trouble adjusting from light to dark
• Blurry vision
• Eye strain
• Dry eyes
Over the past decade, vision problems have been on the rise, largely due to the amount of time spent in front of computers, phones, tablets, and TVs. All these devices emit blue light, which
has very short high-energy wavelengths that penetrate deep into the retinas and damage them.
Smokers and sun-worshipers are also at an increased risk of night blindness since both tobacco smoke and the sun’s UVA rays create oxidative stress that can injure retinal cells. In addition, people with nearsightedness, or those with eye damage caused by diabetes, glaucoma, or cataracts can also experience reduced vision in low light.
What’s more, a diet low in sight-saving vitamin A can contribute to night blindness. Dietary sources include dairy, fatty fish, meat, and poultry. While some foods like carrots and leafy greens are commonly thought to contain vitamin A, they actually provide beta-carotene—a plant pigment that is a vitamin A precursor. Although many individuals can convert
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beta-carotene to vitamin A, up to 45 percent of people can’t. This is why it’s important to obtain true vitamin A from animal sources.
Nature provides everything you need to keep your eyes healthy and your vision—and night vision—sharp and clear. These six targeted nutrients directly impact your eyes, especially the delicate cells in your retinas.
Vitamin A. Your peepers count on vitamin A to preserve macular pigment optical density (MPOD), your eyes’ internal protection against oxidative damage. MPOD acts like a shield for your rod cells, absorbing harmful blue light before it gets to the rods. Your body also uses vitamin A to create rhodopsin, a protein that acts as a light receiver in rod cells and protects against light sensitivity. That’s why night blindness is one of the first signs of vitamin A deficiency. For the best results, you’ll want to take the active retinol form of vitamin A, which your eyes use for rod-cell protection.
Zinc. Your eyes, especially the retinas, contain high amounts of zinc. This essential mineral regulates many cellular processes and acts as an antioxidant, protecting fragile eye cells against free radicals and oxidative stress. Zinc also increases the eye-defending powers of vitamin A. Zinc deficiency has been linked to age-related macular degeneration, the leading cause of blindness in
older adults. It can be hard to absorb enough of this mineral through diet alone, and some people may not be able to fully absorb zinc from supplements. To get the most out of this mineral, use its chelated form, zinc glycinate, which helps increase bioavailability.
Vitamin E. This fat-soluble nutrient is an antioxidant, protecting eyes against the oxidative damage that can cause cataracts and glaucoma. A deficiency can lead to thinning of the retina, another step on the path to poor night vision. Vitamin E works best in combination with other supportive nutrients, such as vitamin A and zinc.
Lutein and Zeaxanthin. This dynamic duo contains two golden carotenoids which are critical for eye health. Together, they form the MPOD that protect your precious rod cells and night vision. In a metaanalysis of 46 clinical trials, published in Advances in Nutrition, adults who took combined lutein and zeaxanthin supplements significantly improved MPOD and overall eye health. A randomized, placebo-controlled, clinical trial published in Nutrients showed that adults supplementing with lutein and zeaxanthin for six months saw substantial improvements in their ability to perform visual tasks in low light, contrast sensitivity, glare recovery time, reduced crash risk when driving at night, and useful field of vision.
Lutein and zeaxanthin also work to protect your eyes against blue light, sharpen vision, and provide antioxidant support against oxidative stress. These carotenoids are also known to delay the onset and progression of cataracts and age-related macular degeneration.
French Grape Seed Extract. French grape seed extract provides a high level of antioxidant and antiinflammatory protection to your eyes. The structures in your eyes— everything from the lenses to the rod cells to the blood vessels—are extremely fragile and prone to damage from free radicals. Without compounds like French grape seed extract, a lifetime of exposure to UV rays and blue light can cause damage that can lead to night blindness and diseases like cataracts. French grape seed extract contains compounds called OPCs that specifically protect retinal cells and promote sharp, clear vision. To improve OPC absorption, choose a tanninfree supplement that’s standardized to contain at least 99 percent polyphenols and 80 percent OPCs.
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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Anxiety is a crippling problem in our society. In the United States, approximately 42.5 million people aged 18 and older report that they experience some degree of anxiety each year. In fact, worry, doubt, and nervousness are at the top of the list when it comes to health complaints for Americans. Are you one of the many struggling with anxiety?
Short-term anxiety symptoms may include an increased heart rate and rapid breathing, and even lightheadedness and nausea. Sleep becomes difficult, and you may experience an upset stomach and muscle tension. Some degree of these symptoms is normal, as anxious feelings are part of daily life. But when anxiety becomes chronic, the physical and mental stress it causes can wreak havoc on overall health, including the cardiovascular, digestive, respiratory, immune, and nervous systems.
If you find yourself suffering from anxiety, take heart. You aren’t alone. Between conventional and natural treatment options, a variety of solutions exist to help you feel like yourself again.
The most popular treatment options for anxiety include therapy and prescription medications. For some people, these options are extremely successful, but for others, they aren’t viable. Some people don’t like the side effects they experience with prescription drugs. And some can
also become resistant to the drugs’ effects over time. For people who struggle with anxiety, it’s good to know there are also alternative options that may be the safe, effective solution they need.
A Natural Solution Research has proven that botanicals from nature can increase feelings of calmness and relaxation and even ease the symptoms of stress and anxiety. One of those botanicals is a form of a common, wellknown herb called Echinacea angustifolia.
This may surprise you, but all botanicals contain multiple compounds that affect a variety of indications and health conditions. This is true for Echinacea angustifolia. Traditionally, echinacea is well known for its ability to support immune health and to fight cold and flu viruses, based on its level of compounds called polysaccharides. But additional compounds in echinacea, known as alkamides, have been shown to have a totally different set of benefits. These alkamides can stop anxiety symptoms, quickly and safely.
Alkamides are powerful plant compounds that attach to CB1 receptors in the brain to elicit feelings of calm and relaxation and to help people feel more focused and in control. The alkamides in EP107 also prevent an enzyme from degrading
anandamide, one of the naturally occurring neurotransmitters in the brain that help people feel calm and at peace.
This incredible botanical has even been shown to mirror the symptom relief of prescription antianxiety medications, without the side effects. An initial scientific study found EP107 can match the prescription drug chlordiazepoxide (Librium) in anxiety-relieving success.
One of the best things about EP107 echinacea extract is that the results are fast-acting, which makes it a favorite solution for people suffering from acute stress and anxiety issues. For example, if a person is feeling anxious before giving a big speech or getting on a flight, EP107 can create a feeling of calm within 30 minutes. Those who suffer from long-term or chronic stress may need to take EP107 for a couple of weeks before experiencing benefits, though many people report feeling relief within days. In one published human clinical trial, EP107 was tested with individuals experiencing increased anxiety and tension. After just one day, the participants noticed a significant reduction in stress and anxiety, with an even greater reduction in just seven days.
EP107 shows amazing promise for helping individuals relieve common anxiety symptoms like excessive sweating, upset stomach, muscle tension, self-consciousness, and feelings of insecurity. Remarkably, it is also proven safe for anyone ages four and up for stress and anxiety relief.
The first thing anyone with anxiety should do is reach out to a trusted health professional. Every case is unique, and everyone deserves personalized care. Find a knowledgeable advisor you can trust with your health to explore your treatment options together.
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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ou’ve likely heard of insulin—that all-important hormone that helps blood sugar (glucose) enter your cells so that it can be used for energy. In a perfect world, your pancreas produces just enough insulin to balance the amount of glucose in your blood at any given time. But some people don’t respond well to the effects of insulin—a condition known as insulin resistance.
An estimated 40 percent of all Americans are insulin resistant. And that number just keeps rising, largely because of our modern dietary and lifestyle choices. Over time, the condition increases the odds of type 2 diabetes and a number of cardiovascular risk factors. But, because insulin resistance has no symptoms, it’s often hard to spot— until it’s too late.
When you’re insulin resistant, your muscle, fat, and liver cells can’t easily absorb glucose from the bloodstream. This lack of insulin sensitivity creates a demand for higher and higher amounts of insulin in an effort to shove glucose into the resistant cells. The pancreas tries to keep up with this increased demand for insulin by producing even
more. But eventually, the pancreas can’t keep up with the body’s need for the hormone, and excess glucose builds up in the bloodstream. But glucose may not be the only thing flowing through your veins. Many people with insulin resistance have high levels of both blood glucose and insulin circulating in their blood at the same time.
So how do you find out if you’re insulin resistant? No single test will give you a definitive answer. Instead, your healthcare provider will likely conduct a physical exam and order several blood tests, such as:
• Fasting plasma glucose test, which measures your blood sugar levels after fasting for at least eight hours;
• Oral glucose tolerance test, which measures your glucose levels two hours after drinking a sugary solution;
• Hemoglobin A1C (HbA1c) test, which shows your average blood sugar level for the past three months;
• A lipid panel to measure your total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.
If these blood tests show that you have high blood sugar, high triglycerides, high LDL (“bad”) cholesterol, and low HDL
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Anyone can become resistant to insulin. But some people are more likely to develop the condition. Specifically, people who are overweight or obese are at an increased risk. In fact, experts believe obesity is the main cause of insulin resistance, especially in those who carry too much fat in the abdominal area and around the internal organs (called visceral fat). A waist measurement of 40 inches or more for men and 35 inches or more for women is linked to insulin resistance.
Other risk factors include:
African, Latino, or Native American heritage
Being over the age of 45
Certain drugs like antipsychotics, HIV medication, and steroids
Diet high in ultra-processed food
History of heart disease or stroke
Lack of exercise
Smoking
Some existing medical conditions including fatty liver disease, hypothyroidism, obstructive sleep apnea, and polycystic ovarian syndrome (PCOS)
Insulin resistance also tends to run in families. So if one of your parents or a sibling has the condition, your chance of developing the condition is higher.
(“good”) cholesterol, your healthcare provider may determine that you have insulin resistance.
If you’ve been diagnosed with insulin resistance—or even if you’re simply at an increased risk for developing insulin resistance—there’s plenty you can do to reverse the condition or lower your risk. Since a poor diet and lifestyle can set you on a path toward insulin resistance, adopting healthier eating habits is a great
restricted eating, also known as intermittent fasting, can be an effective way to lose weight and improve how well your cells respond to insulin. In one five-week clinical trial involving prediabetic men, those who stuck to a 6-hour eating window that ended no later than 3:00 p.m. had better insulin sensitivity, pancreatic function, and blood pressure than those with a 12-hour eating window. Want to try this for yourself? Start slowly by fasting for 12 hours and allowing yourself a 12-hour eating window. Over the course of several weeks, gradually increase the time you’re fasting and decrease your eating window until you are fasting for 18 hours per day with a 6-hour eating window.
sugar control, and fosters weight loss. One recent randomized, crossover trial that appeared in the journal Nutrients overweight women who ate a high-protein diet experienced better insulin sensitivity than those eating a Mediterranean diet.
When you eat also matters. Time-
Along with diet, one of the most effective ways to prevent or improve insulin resistance is with exercise. In one analysis of 50 studies, British researchers found
moderate-intensity exercise can also increase insulin sensitivity. Simply walking for 30 minutes can improve insulin sensitivity and insulin resistance while also supporting a healthier BMI. And don’t forget resistance training. Whether you use weights or your own bodyweight, resistance workouts are just as effective as aerobic exercise for boosting insulin sensitivity. Plus, you’ll build muscle in the bargain.
Sleep is also important. While it’s common knowledge among researchers that a lack of sleep, as well as oversleeping, contributes to obesity, one 2018 study found that people who routinely slept for more than nine hours were more prone to insulin resistance. Instead of sleeping in, aim to stick to a consistent sleep schedule that provides seven to nine hours of sleep nightly.
And since research suggests that chronic stress may contribute to insulin resistance, seeking out ways to manage the pressures of daily life may also help to reduce your risk. Try to lower your stress levels with breathwork, meditation, or yoga.
Supplements can help reverse insulin resistance, too. Here are three of the most effective:
Berberine. This alkaloid compound found in herbs including barberry, goldenseal, and Oregon
grape is one of the best tools for supporting healthy blood sugar levels. Used for centuries in Ayurvedic and Chinese medicines, a growing number of studies report that berberine is a safe and effective way to improve insulin sensitivity and balance insulin production. In one analysis of 46 clinical trials, researchers found that berberine improved insulin resistance by lowering fasting blood insulin, reducing the amount of glucose in the blood, and fostering weight loss. Another human study of berberine’s effect on insulin resistance found that, compared to a placebo, the compound increased
resistance. Other studies clearly show that supplementing with fish oil boosts insulin sensitivity, even in those with metabolic syndrome.
But before adding fish oil to your supplement plan, be aware that there are some poor-quality products on the market. To avoid rancidity and less than optimal absorption, seek out a fish oil supplement that delivers pure omega-3s sourced from Atlantic salmon. And check the label to ensure that it is formulated with phospholipids for enhanced absorption, as well as peptides, which researchers have found to reduce oxidative damage.
Indian barberry ( Berberis aristata) bark and root extract.
Fish Oil. The omega-3 fatty acids in fish oil have long been used to support brain and heart health. But it turns out, these healthy fats can also help prevent and reduce insulin resistance. In one randomized, double-blind, placebo-controlled study of people with abdominal obesity, researchers found that a daily dose of fish oil significantly reduced fasting insulin and insulin
Hintonia. When you become resistant to the effects of insulin, glucose can build up in your bloodstream. Over time, high levels can damage your organs. This means that, along with increasing insulin sensitivity, it’s also important to control the amount of glucose flowing through your veins. Hintonia, a botanical from Central and South America, contains a polyphenol called coutareagenin that safely helps lower blood sugar levels. This was seen in an open, prospective clinical study of 41 diabetic patients. After six months of supplementing with hintonia, both fasting and post-meal blood sugar levels dropped. Plus, the participants' HbA1c levels declined significantly without driving blood sugar levels too low. Just be sure to choose a bark extract supplement that provides 20 mg of polyphenols for best results.
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.
It’s frustrating: no matter what you try, you can’t seem to lose weight. Adopting a healthy low-calorie diet and regular exercise isn’t doing the trick. As a result, you may be left feeling hopeless. But there is hope!
Instead of focusing on the scale, try a different approach that addresses the possible underlying cause of your weight struggles: your adrenals. When your adrenal system is overloaded due to constant stress, your body chemistry changes. Those changes signal your body to eat more and shift your metabolism, promoting weight gain and making weight loss next to impossible. Unless, that is, you take proactive steps to support your adrenal system and get your stress hormones under control.
You may feel alone in your battle to lose weight, but you aren’t. According to the CDC, 41.9 percent of American adults
struggle with obesity. Worldwide, it affects more than a billion people. And those numbers are increasing every year, even as more and more people fight to keep their weight in check.
But controlling your weight isn’t just about looking good. Being overweight or obese increases the risk for several serious health issues, including:
• Cancer
• Depression
• Fatty liver disease
• Heart disease
• High blood pressure
• Sleep apnea
• Stroke
• Type 2 diabetes
Unfortunately, getting your weight under control may not be as simple as diet “experts” like to make it sound. Even if you eat a healthy diet and exercise regularly, you still may not be able to lose weight. That’s because
there’s something blocking your weightloss progress, something many doctors think doesn’t exist: adrenal fatigue.
Every time you feel stressed, your adrenal glands respond. Those two tiny glands that sit right over your kidneys pump out hormones to help you survive danger, whether it’s caused by a fender bender, overdue bills, or a physical threat like being attacked by a mugger.
When you’re stressed, your adrenal glands supply adrenaline to energize you and cortisol to keep you sharp and alert. These two hormones set off a chain of physical reactions, known as “fight or flight,” that are intended to protect you from whatever is threatening your survival. Once the threat passes, calming hormones are released to help your body settle down. The problem is, you are exposed to stress all day, every day, and
Your adrenal system may be sabotaging your efforts
this keeps you constantly on alert. Over time, your adrenal glands just can’t keep up with the sheer volume of stress, and this can lead to adrenal fatigue.
When your adrenal glands are worn out, you’ll notice it. Signs of adrenal fatigue can include:
• Craving sugar and salt
• Difficulty losing weight
• Feeling sluggish
• Fluctuating blood sugar
• Irritability when hungry (“hangry”)
• Steady weight gain
• Weight gain around the abdomen
Since these symptoms may have other causes, doctors typically overlook the adrenal connection. But addressing adrenal fatigue could resolve your frustrating battle with weight. And you can do that by giving your adrenal glands targeted support to help them get back on track.
When your adrenal glands are properly nourished and supported, they can get back to working the way they’re supposed to without being overloaded. Your adrenal glands may be small, but their effects on your health are seismic. With an adrenal assist from these six natural compounds, you’ll notice a positive shift in your weight loss efforts, as well as increased energy, decreased cravings, and overall feelings of wellness.
leading to symptoms like weight gain and fatigue. A 2023 study published in the International Journal of Environmental Research and Public Health found that low pregnenolone levels were linked to overweight and obesity in shift workers. Supplying your system with supplemental pregnenolone gives your adrenal glands a break.
DHEA also works as a foundational hormone. It’s needed to produce more than 100 different critical compounds, including estrogen and testosterone. DHEA can be used in its original form or be easily
regulate hormones. When you’re under constant stress, L-tyrosine gets depleted, which can magnify adrenal fatigue. Boosting low levels with L-tyrosine supplements can help turn things around. One large review of 37 clinical trials published in Nutrients found that L-tyrosine helped minimize the effects of stressors such as sleep deprivation and cumulative stress in healthy military personnel and other adults.
converted into whatever your body needs at the moment. Your body also counts on DHEA to balance its stress responses and to keep cortisol under control. When your adrenal glands are too fatigued to produce enough DHEA, our metabolism and blood sugar levels can be affected—both of which can lead to weight gain. Taking a micronized DHEA supplement restores this crucial hormone to help your body manage stress and weight more effectively.
Adrenal extract supplies targeted support when your adrenal glands are too overworked to do their job. This specialized bovine adrenal extract can function as a stand-in for your adrenal glands until they’re able to perform at optimal levels. Traditional healers have relied on pure bovine adrenal extract for decades to address adrenal fatigue and chronic stress.
Licorice offers a double helping of benefits for weight loss and adrenal fatigue. This powerful botanical suppresses adipogenesis, the process of forming and accumulating fat cells. It also delivers antiinflammatory action, a key factor for weight loss as inflammation can drive obesity, especially around the abdomen. A meta-analysis, published in Phytomedicine, of 26 clinical trials that included 985 patients found that licorice consumption significantly reduced body weight and body mass index. For adrenal support, licorice keeps hormones like DHEA and cortisol from breaking down too quickly during the stress response, so the adrenal glands don’t need to produce more.
Rehmannia is used in Traditional Chinese Medicine (TCM) as a balancing, restorative tonic. It applies those activities to the adrenal glands, gently nudging them to perform as needed. This herb can help calm nervous system hyperactivity brought on by stress. Rehmannia also helps manage blood sugar, inflammation, and oxidative stress, all of which are closely linked with obesity. It’s also known to inhibit the formation of fat cells and is often included in TCM formulas to promote healthy weight management.
Pregnenolone is a buildingblock hormone produced by your adrenal glands. It’s needed to create other hormones like cortisol and DHEA. In cases of adrenal fatigue, production can drop off sharply, 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.
L-tyrosine is a nonessential amino acid and a key component of stress neurotransmitters, including adrenaline and norepinephrine. L-tyrosine also supports your adrenal glands and their ability to produce and
Addressing adrenal fatigue could resolve your frustrating battle with weight.
Imagine a society in which people had no training!
Whether you realize it or not, from birth on, life is filled with training. A society without rules would be chaos. It’s the same for dogs. An unruly pet can upset the whole household. But proper training can help reestablish calm.
Try to understand training from your dog’s point of view. Dogs live in the moment. What they did an hour or two ago is quickly forgotten— which is why operating in your dog’s perception of time, which consists of the last two minutes, is critical. This means that, if you are trying to stop negative behavior, do it right away. Bringing it up later is just confusing to your pet. For example, if you can, catch your pup in the act of going potty inappropriately. If you wait, you’re simply wasting your time thinking it’ll understand why you’re upset.
Here’s a good question to ask yourself when training your dog: Are you rewarding the good behavior and
never rewarding the bad behavior? While this may seem obvious, you need to be consistent with treats, praise, and toys for only good behavior to avoid ending up with a bewildered pet. This can happen when you offer a reward based on your emotions instead of the dog’s behavior. For example, allowing Fido on the couch “just this once” (when the house rules say “no dogs on the furniture”) because you’re too tired to deal with the situation will result in confusion and unsuccessful training. From a bad barking habit to jumping up on people to potty training—pay attention to when and how you reward. Only reward good behavior.
From local animal shelters and YouTube videos to books by experts and referrals from your local vet—look to professionals to help with training. Explore the Association of Professional Dog Trainers, which encourages socialization and schooling for dogs to become well-behaved companions.
Using tried and true methods can go a long way in helping you find training methods that work well with all dogs or with certain dog breeds.
You can also look to sound supplemental help with omega-3 fatty acids to support your dog’s cognitive function, behavior patterns, brain activity, memory recall, and balanced behavior. Seek out a supplement that’s also a chewy treat for your dog. Make sure it comes from a clean source like Atlantic salmon, with DHA and EPA attached to phospholipids for better absorption and added peptides. A supplement with these critical cell-building nutrients assures you of getting high-quality, pure, effective omega-3s while avoiding rancid or unstable fish oil products.
It’s never too early or too late to incorporate training into your dog’s life. All it takes is some time and tenderness to make your pet’s world better. So do your best friend a favor— commit to training.
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
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It’s no secret that the ketogenic diet has been a game changer for thousands of people trying to lose weight. But, adopting a keto lifestyle offers so much more! According to researchers at Western Kentucky University, consuming a keto diet that consists of 75 percent fat, 20 percent protein, and 5 percent carbs can benefit your cholesterol levels, improve your microbiome, foster better brain health, and positively influence your genes. Want to give it a try? Here are some delicious dishes to get you started!
Nothing’s better than a big pot of chili to welcome in the cooler weather. This version is packed with ground beef instead of carb-heavy beans. And loading up a bowl of piping hot chili with ketofriendly garnishes adds flavor and healthy fats to help you reach ketosis. An added bonus? Leftovers can be stashed in the freezer for a healthy ready-togo meal when there’s no time to cook.
3 slices nitrate-free/sugarfree bacon, cut into halfinch pieces
½ onion, chopped
2 celery stalks, chopped
1 green bell pepper, chopped
1 4 oz. can mild green chilies
2 cloves garlic, minced
2 pounds organic or pastured ground beef
2 tablespoons chili powder, or to taste
2 tablespoons smoked paprika
1 tablespoon cumin
2 teaspoons dried oregano
3 cups beef bone broth
Sea salt and pepper, to taste
Sour cream, for garnish
Shredded cheddar cheese, for garnish
Sliced avocado, for garnish
Sliced green onions, for garnish
1 Cook the bacon in a large pot over medium heat. When crisp, remove to a plate lined with a paper towel. Set aside.
2 In the same pot, add the onions, celery, and green pepper. Cook until tender, about 5 minutes.
3 Stir in the mild chilies and garlic. Cook for another minute.
4 Add the ground beef, breaking it up and cooking until no pink remains. Sprinkle the herbs and spices over the beef, stirring until combined.
5 Pour the broth into the pot, stirring to mix. Bring to a boil and reduce heat. Cover and simmer for 1 hour, periodically checking to make sure the liquid hasn’t evaporated. Add more broth if needed.
6 Season with salt and pepper. Simmer for an additional 10 minutes.
7 Ladle into bowls and serve with garnishes.
Per serving: 363 cal; 28g total fat; 3g carb; 23g protein; 511mg sodium; 1g sugar
If you thought going keto meant saying goodbye to sushi, think again! This spin on America’s favorite Japanese cuisine trades the typical sushi rice for seasoned cauliflower rice for a fresh and easy ketocompliant roll. What’s more, every roll provides a dose of iodine to support a healthy thyroid.
2cups cauliflower rice, cooked and chilled
1 tablespoon rice vinegar, divided
3 ounces cream cheese, softened
5 nori (seaweed) sheets
½ avocado, peeled and thinly sliced
½ cucumber, seeded and cut into long, thin strips
½ pound cooked shrimp, peeled and tails removed
2 tablespoons mayonnaise
2 teaspoons sriracha, or to taste
2 tablespoons gluten-free tamari (optional)
1 Combine the cauliflower rice, rice vinegar, and cream cheese in a bowl.
2 Lay one sheet of nori on a bamboo sushi mat. Place a layer of the cauliflower rice mixture over the bottom third of the nori.
3 At the bottom edge of the cauliflower rice, place a layer of avocado, followed by a layer of cucumber, and finally a layer of shrimp.
4 Using the mat, tightly roll the nori wrap around the filling. Repeat with the remaining nori sheets. Chill the sushi rolls for at least one hour.
5 While the rolls are chilling, mix the mayonnaise and sriracha together in a small bowl.
When ready to serve, slice each roll and drizzle slices with the sriracha-mayo sauce. Serve with tamari, if desired.
Per serving: 194 cal; 14g total fat; 6g carb; 12g protein; 506mg sodium; 2g sugar
1 Preheat the oven to 350°F. Line 12 muffin cups with paper or silicone liners.
Dessert on a diet? You bet! These luscious cupcakes don’t just feel like a guilty pleasure, they can also help you reach your fat quota. Best of all, they are sugar- and sucralose-free, making these cupcakes a healthy indulgence.
½ cup almond meal
½ cup ghee, melted
2 8-ounce packages cream cheese, softened
2 large pastured eggs
½ cup granulated stevia or monkfruit (you can increase to ¾ cup if desired)
1 teaspoon vanilla extract
1 pint raspberries
2 Mix the almond meal and butter in a bowl until well combined. Divide evenly among the muffin cups, pressing down to form a flat crust in the bottom of each cup.
3 Beat the cream cheese, eggs, stevia, and vanilla extract together in a bowl using a hand mixer set to medium. Spoon over the crust in each cup.
4 Bake for 15 –17 minutes, or until the cupcakes are almost set. Remove from oven and place on a rack to cool. Once cooled, refrigerate for 8 hours or overnight.
5 Prior to serving, crush the berries with a fork. If desired, mix in additional sweetener to taste.
6 Remove the liners from the cupcakes and plate. Drizzle the berries over the top and serve. Per serving: 209 cal; 20g total fat; 4g carbs; 5g protein; 151mg sodium; 2g sugar
In the 1970s, metabolic syndrome came to the forefront as the blanket term to describe a cluster of health conditions that appeared to occur together and increase the risk of heart disease, stroke, and type 2 diabetes. These markers included high blood pressure, high blood sugar, elevated triglycerides, high LDL (bad) cholesterol, and low HDL (good) cholesterol, along with an increased waist circumference. Fortunately, these unhealthy markers can often be reversed naturally—if you know what to do. With only 12.2 percent of American adults considered metabolically healthy, “metabolic knowhow” is needed! Here are five nutrients that can help improve your odds of maintaining metabolic health.
Polyphenols are a family of nutrients consisting of more than 8,000 beneficial compounds found in colorful fruits and vegetables, as well as herbs, bee products, dark chocolate, red wine, and one of the world’s favorite beverages, tea. Polyphenols act as antioxidants when consumed, meaning they can neutralize harmful free radicals that damage your cells and contribute to metabolic issues. They also boast powerful anti-inflammatory properties. Studies show that polyphenols help stimulate insulin secretion, increase insulin sensitivity, and lower blood sugar levels. In one study, people who ate the highest amounts of polyphenol-rich foods had a 57 percent lower risk of developing type 2 diabetes compared with those eating the lowest amounts. The problem is, most Americans aren’t eating enough polyphenol-rich foods on a daily basis. Fortunately, a high-quality polyphenol supplement can provide a consistant dose of these critical nutrients. Look for a supplement with a synergistic blend of at least 250 mg of high-quality polyphenols, including curcumin, propolis, French grape seed extract, apple, and green tea.
Curcumin
Curcumin is the powerful compound found in turmeric that’s responsible for its distinctive yellow hue. Over 8,000 studies confirm curcumin’s ability to work as both an anti-inflammatory and a super antioxidant. Regarding obesity, curcumin helps the body regulate blood sugar levels, burn fat more
efficiently for energy, and stop new fat cells from forming or expanding. In one meta-analysis involving more than 1,600 patients with metabolic syndrome, those taking curcumin experienced a significant reduction in BMI, weight, waist circumfernece, and leptin levels. They also had a significant increase in adiponectin levels. This increase helps regulate blood sugar levels and insulin metabolism. But be aware that turmeric itself won’t provide meaningful amounts of curcumin. What’s more, standardized curcumin supplements are typically poorly absorbed and quickly metabolized. Instead, choose an enhanced absorption curcumin extract that’s blended with turmeric essential oil containing ar-turmerone complex, which studies show provides seven times better absorption than standardized extracts.
Wondering if you should incorporate this alkaloid nutrient into your supplement regime? Consider this: berberine, which is found in herbs like barberry, goldenseal, and Oregon grape, favorably impacts any condition that could be improved by losing weight, including metabolic syndrome. In one study of participants who had elevated cholesterol and triglyceride levels, those taking berberine daily saw a 25 percent drop in LDL, a 35 percent drop in triglycerides, and a 29 percent drop in total cholesterol. Other studies show that berberine also reduces insulin resistance and fosters weight loss. For the most benefit, look for a supplement derived from Indian barberry bark and root extract. Although berberine is generally safe, do check with your doctor if you are taking a bloodthinning drug like warfarin, an antidepressant, or other prescription drugs, as this compound may interact with medication.
When looking to improve cellular function, reduce inflammation, and promote metabolic health, making sure you are getting enough omega-3s is part of the equation. Omega-3s are vital for optimizing metabolic health, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These healthful fats offer protection against cardiovascular disease by improving glucose metabolism and insulin signaling. They also help prevent plaque buildup in the arteries. Because chronic low-grade inflammation is found in people with metabolic syndrome, omega3s can be part of the arsenal to fight the battle. It’s ideal to eat wild-caught seafood sourced from clean water a few times a week. But that’s a difficult task for many people, making an omega-3 supplement the best solution. Just be aware that many fish and krill oils can be low in quality and prone to rancidity. Instead, seek out a supplement that delivers omega-3s sourced from Atlantic salmon and combined with phospholipids for better absorption, as well as peptides, which researchers have found reduces oxidative damage.
Often called the “sunshine vitamin,” researchers have linked low D levels with the development of metabolic syndrome. This is likely because vitamin D affects both insulin secretion and sensitivity, as well as blood sugar, cholesterol levels, and body weight. Studies show that people suffering from a vitamin D deficiency are more likely to be overweight and have elevated blood sugar, as well as high total cholesterol, LDL cholesterol, and triglycerides—all markers of metabolic syndrome. And since an estimated 42 percent of Americans have low levels, this deficiency is proving to be an emerging health crisis. Why do so many people have such concerning levels? People are spending more time indoors, greatly limiting their sun exposure. When they do go outside, they often slather on the sunscreen, which further blocks exposure. Some drugs can also contribute to a deficiency. These include laxatives, steroids, some cholesterol-lowering drugs, and seizure medications. One often overlooked cause is age. Surveys show that 50 percent of individuals aged 18 to 60 years and 87 percent of those aged 65 and older are low in this critical nutrient. The good news? Numerous studies show that supplementing with vitamin D not only protects against metabolic disease but also improves the health of people with the condition. But to effectively raise blood levels, it’s important that you’re taking vitamin D3, which is the active form of the nutrient. To make sure you’re getting enough supplemental D, ask your doctor to test your levels. Levels of 50 nmol/L (20 ng/mL) or above are adequate for most people for bone and overall health.
One of the most popular dietary trends of late is time-restricted eating, or TRE. A variation of intermittent fasting, TRE focuses on when to eat, rather than what to eat (or not eat). This strategy allows people to eat during a particular window of time throughout the day, which ranges anywhere from 6 to 12 hours in length depending on your health goals. For example, those practicing TRE may choose to consume all their food for the day between 11 a.m. and 7 p.m. and fast for the remaining 16 hours of the day. The thought process behind TRE is that limiting the hours you eat each day is likely to help you consume fewer calories— especially if you’re a late-night snacker. TRE is thought to have many health benefits, including weight loss, lower blood sugar, and a decreased risk of heart disease. Some early research appears to back up its cardiometabolic benefits, especially in those with metabolic syndrome, but the jury is still out on TRE as a weightloss strategy. But, since the trend is generally safe, it may be something you’ll want to try to see if it works for you.
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.
Scientists, medical researchers, and ordinary people alike have long known that grapes provide a wealth of health benefits. Just look at the wine-friendly French diet as a case in point, with its high intake of anthocyanin compounds from the skins and fruits of grapes. But the truth is, incredible nutrient riches are found in the seeds of grapes, too. And the most important of these are oligomeric proanthocyanidins (OPCs).
The study of grape seed OPCs developed in a roundabout way. A French professor, Jacques Masquelier, was fascinated by the history of explorer Jacques Cartier’s crew's making a tea of pine bark that saved them from scurvy. And pine bark and grape seeds have one thing in common, both contain OPCs. So, using a locally available source while working in the wine-rich region of Bourdeaux, Masquellier pioneered a method of extracting OPCs from grape seeds.
The antioxidant compounds in OPCs have been shown to be better free-radical scavengers and inhibitors of oxidative tissue damage than vitamin C, vitamin E, or beta carotene. Additionally, grape seed OPCs have anti-inflammatory properties, can help preserve healthy arteries and blood vessels, can keep blood sugar levels in check, and may support the structure of joints in cases
of rheumatoid arthritis. As a well-known cardio-supportive botanical, grape seed extract has shown remarkable benefits. In one clinical study, a 300 mg daily dosage normalized blood pressure in 93 percent of participants with pre- or mild hypertension.
Overall, the OPCs from grape seed deliver a multitude of physiological benefits that can lower the risk of a variety of illnesses—even cancer. In fact, it is in experimental cancer research that a specific French grape seed extract has shown great promise and may one day be used alongside conventional treatment.
One of the biggest barriers to patient recovery is that cancer cells become resistant to chemotherapy drugs. Fortunately, a leading-edge laboratory study found that the OPCs from a French grape seed extract inhibited the growth of resistant cancer cells and the proteins that help them thrive.
Additional research discovered that this same extract shrank tumor size by as much as 65 percent in just 13 days.
Even more impressive, the French grape seed extract had the ability to search out and stop cancer stem cells— the “seeds” of cancer that can remain after chemotherapy and cause tumors to reappear.
What makes this particular extract so beneficial is that it is composed of only tannin-free OPCs. Tannins are large molecules, and although they are technically OPCs, they are not well absorbed by the body. By concentrating on high polyphenol and OPC content, the French extract is able to deliver its health-promoting power where other grape seed extracts simply can’t follow.
If you add grape seed to your regimen, look for a French grape seed extract that provides tannin-free OPCs and 99 percent polyphenols. Also, make sure that the supplement you choose is guaranteed to be unadulterated, so that you’re getting the full potential of this powerful botanical.
Berberine MetX™ supports a wide array of health benefits to support overall metabolic health and help you feel your best.* Standard berberine can be difficult for the body to absorb, which is why Berberine MetX contains GammaSorb®. This unique delivery system has been shown to increase the absorption of certain hard to absorb (fat soluble) dietary ingredients, in some cases by as much as 8 times.
Overall metabolic health*
Healthy blood sugar levels*†
Healthy cholesterol and triglyceride balance*†
Optimal liver function*
Cognitive health*
Cellular function*
Joint health*
, highly absorbable, and never adulterated, it’s a grape seed extract like no other! Clinical OPC® can do everything from maintaining heart health to supporting cellular protection.^ Available in 150, 300, and 400 mg options. Try it today to experience maximum benefits for overall health.* Clinical OPC features French grape seed extract VX1®, which is tested, verified, and PROVEN unadulterated–guaranteed.
It’s our goal here at Good Health Lifestyles to bring you the latest in cuttingedge 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.
Jafarinia M, Sadat Hosseini
M, Kasiri N, et al. Quercetin with the potential effect on allergic diseases. Allergy Asthma
Clin Immunol. 2020;16:36.
the antigen specific IgE antibody releasing by B cells. Quercetin has a main role in anti-inflammatory and immunomodulatory function, which makes it proper for the management of different diseases. Allergic diseases are a big concern and have high health-care costs. In addition, the use of current therapies such as ß2agonists and corticosteroids has been limited for long-term use due to their numerous side effects. Since the effect of quercetin on allergic diseases has been widely studied, in the current article, we review the effect of quercetin on allergic diseases, such as allergic asthma, allergic rhinitis (AR), and atopic dermatitis (AD).
Quercetin is a naturally occurring polyphenol flavonoid that is rich in antioxidants. It has antiallergic functions that are known for inhibiting histamine production and pro-inflammatory mediators. Quercetin can regulate the Th1/Th2 stability and decrease
If you deal with seasonal allergies or asthma, they are, at best an annoyance. But for some, allergies are a potentially serious condition. They can lead to chronic bronchitis and pneumonia because the irritation and extra mucus production they cause can set up the perfect breeding ground for a bacterial infection.
Unfortunately, many of the drugs
used to treat allergies and asthma are themselves unhealthy, causing unpleasant side effects, including insomnia, brain fog, fatigue, dizziness, nausea, increased heart rate and blood pressure, and difficulty with urination.
Fortunately, an ever-growing body of academic and laboratory research shows that quercetin, a natural compound found in apples, grapes, onions, tea, and various herbs may provide a safer, yet effective, answer. Quercetin inhibits mast-cell and eosinophil activation, relaxes the trachea, and reduces inflammatory compounds in cells that line the inside of the lungs.
And because of its regulating actions on histamine levels and its ability to reduce bronchial and sinus congestion, quercetin can reduce the body’s reactivity to allergens and make asthma symptoms less severe.
But as beneficial as quercetin is, it can also be tough for the body to absorb. While that can be partially addressed by pairing the compound with vitamin C, which helps recycle and recirculate the compound in the body, there is another method—combining quercetin with gamma-cyclodextrin. Gamma-cyclodextrin is a naturally occurring oligosaccharide shaped like a microscopic bucket. It holds hardto-absorb nutrients and carries them through the intestinal wall as though they were water-soluble, making them much more bioavailable.
So if you dread allergy seasons or struggle with asthma, choosing a quercetin that includes both vitamin C and gamma-cyclodextrin may be the best way to ensure that you get the most from this remarkable compound.
• NEW Fast dissolving, easy-to-swallow liquid gels^
• NEW Unique, clinically proven, patented technology emulsifying three incredibly powerful ingredients
• NEW Triple pain formula*† features:
– BCM-95®, the most clinically studied, enhanced absorption curcumin in the world
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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 healthier life.
You can now access Terry Talks Nutrition (TTN) articles via QR codes! We’ve put them here, all in one place, to help you easily access them and read at your convenience. Simply scan any of the QR codes with your device and you’ll be able to read our articles, forward them to your home computer, or text or email them to the people you care about.
DIABETES
INFLAMMATION
HORMONE BALANCE
PROSTATE CANCER
TTN105
or Reverse Diabetes
OVERALL HEALTH
TTN115 Fight Inflammation and Disease with Boswellia
JOINTS
ENERGY
METABOLIC SYNDROME
TTN133
Your Immune System with Andrographis
CoQ10
TTN136
Joint Health and Increase Mobility
STRESS
TTN139
Ginseng for Energy, Focus, Strength, and Stamina
PAIN
ALLERGIES
ANTI-AGING CORTISOL
• Healthy Blood Sugar Balance†
• Insulin Function
• Carbohydrate Metabolism*
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.*†
