Not only did Tammy turn the clock back on aging and appearance by at least 20 years, she also lost 70+ pounds, reversed decades of rheumatoid arthritis, type 2 diabetes, hypertension, and gastroesophageal reflux.

“My doctor had me start following Wheat Belly in January. I was diagnosed with rheumatoid arthritis 24 yrs ago and ran the gamut of methotrexate to Remicade infusions, steroids—you name it. I no longer have to take anything and my inflammatory markers are lower than they ever were.

“My A1c was 8.4 and is now 4.9. I no longer have GERD. My BP has stabilized and the only real medicine I am currently on is Naturethroid.

“Oh, and my starting weight was 205 and I now weigh 134, an unexpected perk!”

Experiences like Tammy’s are why I have to tell newcomers: This is not just a diet like paleo, or being ketogenic, or low-carb. The Wheat Belly lifestyle (and now Undoctored) are comprehensive programs that restore health. One of the principal reasons why the Wheat Belly approach is so powerful and alters appearance so much is because we reverse inflammation, a big part of the reason why Tammy now looks like the daughter of her “before” photo! Yes, she changed her hair color, but look at the contours of her face, around the eyes, and how her eyes are bigger. And, by reversing type 2 diabetes, she has added back something like 8 years to her lifespan.

Among the most shocking aspects of Tammy’s experience, however, is that a doctor advised her to follow Wheat Belly. While I don’t hold back on criticizing my colleagues, Tammy has a doctor who is clearly interested in health—they’re out there!

The post Tammy turns the clock back 20+ years living the Wheat Belly lifestyle appeared first on Dr. William Davis.

In last week’s post we discussed the importance of understanding your body composition.  The scale only tells us our total body weight but not what are body is composed of.   We don’t want to have a very low body weight if we are weak, brittle and mostly made up of fat.  In this week’s blog, we’re going to discuss how you can measure your body composition, so you can have a better understanding of your overall health status.

Magnetic Resonance Imaging (MRI)

Having an MRI is the gold standard for knowing your body composition.  The problem is it’s very difficult to get an MRI.  They’re very expensive tests and many hospitals and clinics often have very long wait times.  Don’t worry – there are other great alternatives that are much more economical and time efficient than an MRI.

DEXA Body Composition Scan

Most of us have heard of DEXA scans that measure our bone mass density, but you can have a DEXA scan that measures your total body composition.  It’s a low radiation scan, so it’s quite safe for women who aren’t pregnant to have.

What can you learn from a DEXA body composition scan?

1. Your total fat mass and where it is distributed within the body
2. The amount of lean mass you have and where it is located
3. The weight and general quality of your bone mass
4. Your resting metabolic rate (RMR)

How often should you go for a scan?

Most DEXA body composition scans cost around $100.  Some clinics will let you purchase packages of three or six scans at a discounted price per scan.  I know that can be a bit pricy for some, but you don’t have to go very often.  It takes awhile for your body composition to change.   Below is how often I recommend my patients, who can afford to, go for a scan:

1. Baseline

It is always good to know where you’re starting from and have measurements to go back to later if you decide to do any future scans.

2. Every 4 to 6 months

Body composition is slow to change.  You will see very small changes from month to month, but those changes add up to be significant changes in larger chunks of time.  As a result, going for scans too frequently can be a waste of time and money.

3. Feeling stuck

It is good to go for a scan if you start to see the scale creep up and you’re feeling nervous.  Often, we’re just gaining lean mass, which is great!  We want to be have strong bones and muscle to protect us as we age.  Having a body composition done during these times can give you a real peace of mind since you can see you’re losing body fat and gaining bone and muscle mass.

4. When you think you’re at your ideal weight

This is the only time I’m pushy with some patients.  A lot of them will come in and say they don’t’ want to lose anymore weight since they’ve reached their goal on the scale, but I know they still have a very poor body composition because of their metabolic numbers in their labs.  People who weigh very little can be extremely obese if they have a poor body composition.  Having a scan done can often be a reality check to encourage the patient to continue to fast but to start being more active in order to put on healthy weight.

Are there any limitations of DEXA scans?

While these scans are the next best thing to MRIs, they aren’t without flaws.  There are two major things to consider while interpreting your results:

1. They report a reduction in organ fat as muscle loss

DEXA scans interpret the fat in organs as muscle mass.  If you have a fatty liver, the scan is going to measure your large liver as a muscle rather than fat.  This is problematic for interpreting your results, especially if you do a repeat scan after losing liver fat.  Losing any organ fat is a great thing, but the scan will make it appear like you’ve lost muscle mass.  This is something to be cautious of.  I always recommend that patients have a baseline abdominal ultrasound to check to see if they have a fatty liver, pancreas or spleen.  This way we can help interpret the DEXA scan results more accurately.

2. Glycogen stores can make you look like you have more lean mass

If you have a wild, carb filled weekend, you’re body is going to store a lot of those carbs as glycogen in your liver and in your muscles.  This will make your liver and muscles appear to be much larger on the DEXA scan than they are, so you end up thinking you’ve got more muscle mass than you really do.  It’s best to wait a week or two after feasting on carbs to go for your scan to ensure you’re getting the most accurate reading possible.

Interested in getting a DEXA scan in the Greater Toronto Area (GTA)?  A good friend of mine, Dr. Suleiman Furmli, who is a family doctor, came to shadow me in clinic one day.  He was never really taught about body composition in medical school, and he realized during our time together how important body composition is.  He went to try to book a DEXA scan for himself and realized that there weren’t many available in his area.  He was concerned that the lack of availability would prohibit his patients for going for this test, which he thinks is very important.  He went on to co-found DEXA.me with colleagues of his to try to provide more centres for body composition analysis across the GTA.

Watch this video to learn more about DEXA body composition analysis. 

Body Composition Scales

Not everyone has access to DEXA scans in their area, and I get asked a lot about body composition scales.  I’ve tried hundreds of them and have compared them to my DEXA scan results.  The expensive ones aren’t that much better or more accurate than some of the inexpensive ones.  You can often find a decent one on Amazon for around $50.  They have the same limitations as the DEXA scan, so be mindful if you have one at home and check your composition regularly.  Also, you always want to be checking at the same time of day, preferably first thing in the morning after you’ve fasted and have gone to the bathroom.  Keep in mind they’re not being calibrated by professionals on a routine basis.  I’ve found that they function the best for the first year but start to become unreliable after that.

Waist Circumference

Measuring and noting changes to your waist circumference is a great and affordable way to measure your metabolic health.  Its biggest limitation is that it can’t tell us how much dangerous organ fat (visceral fat) or less dangerous non-organ fat (subcutaneous fat).  If a patient doesn’t have a lot of subcutaneous fat, they may appear to be very slender despite having metabolic syndrome.  This doesn’t rule out any visceral fat, which is the biggest issue with taking measurements in this patient population.

I also encourage patients to take their measurements everywhere and track how much they lose all over their bodies over time. You might not feel like any weight is coming off but being able to quantify the size of your stomach, hips, thighs, arms, etc., can demonstrate to you that progress is being made.

Progress Photos

The cheapest and easiest way to note changes is to take progress pictures.   I encourage patients to take photos monthly so there is enough time to see changes.  It’s hard to tell how much your body is changing when you’re regularly seeing yourself in the mirror, but you’ll be surprised how much you’ve actually changed if you can go back and look at photos of yourself two months ago

The post How to Measure Body Composition – Women and Fasting Part 4 appeared first on Intensive Dietary Management (IDM).

We’ve seen it over and over again: Embark on the Wheat Belly lifestyle, particularly our complete program, as detailed in the Wheat Belly Total Health, Wheat Belly 10-Day Grain Detox, and Undoctored books, and high blood pressure (BP) plummets sufficient to allow people to get off one, two, three, even four blood pressure medications.

The program is so quick and powerful that blood pressure medication(s) need to be reduced or eliminated immediately upon starting the program (one drug at a time), as we do not want to risk any low blood pressures (hypotension). And note that we achieve dramatic reductions in BP by NOT restricting sodium/salt—in fact, I encourage salt use, particularly during the initial 10 days or so as we lose inflammatory edema, but important long-term, also, as adding more salt generates benefits such as decrease in heart rate, further improvement in insulin resistance, reversal of several hormonal distortions—all part of the metabolic recovery that develops on this lifestyle.

But why is the Wheat Belly lifestyle so effective in reducing BP, usually to ideal levels? There are a number of reasons:

• We reverse insulin resistance—Virtually everyone with high BP starts with fairly extravagant levels of insulin resistance that may manifest as high triglycerides, low HDL cholesterol, higher blood sugars/pre-diabetes/type 2 diabetes, fatty liver, and visceral fat. By removing the amylopectin A carbohydrate of wheat and grain, adding vitamin D that restores insulin sensitivity, fish oil that subdues after-meal (postprandial) lipoproteins that would otherwise add to insulin resistance, supplementing magnesium needed for blood sugar/insulin responses, iodine to normalize thyroid status, and efforts to cultivate bowel flora, it all adds up to rapid and profound reversal of insulin resistance.
• We do not limit salt—This further amplifies the reversal of insulin resistance, as well as reversing abnormally high levels of renin, angiotensin, aldosterone, and cortisol, hormones that contribute to high BP.
• Inflammation recedes—This occurs rapidly and is so dramatic that it can be reflected on the face with reduced facial swelling and around-the-eye puffiness developing within days of starting the lifestyle. The inflammation from gliadin, gliadin-derived peptides, wheat germ agglutinin, hyperinsulinemia from amylopectin A and other factors all allow inflammation to reverse. Dropping inflammation allows BP to drop.
• We lose visceral fat—Visceral fat is inflammatory fat that magnifies insulin resistance, exudes inflammatory mediators, and is responsible for hormonal distortions. As waists shrink, so do all these phenomena.
• We build muscle—This explains why some people lose many inches off their waist and thighs unaccompanied by weight loss: they are gaining muscle with the reversal of body-wide inflammation.
• We increase bowel flora metabolites—such as butyrate that mediate a reduction in BP. Increasing our intake of prebiotic fibers is the primary driver of this phenomenon.

There are other reasons, but those are the biggies. Add it all up and the Wheat Belly lifestyle frees the majority of people from awful prescription drugs used to reduce high BP. And here’s a dirty little secret: People who achieve a normal BP by taking medications do NOT eliminate risk for complications such as kidney disease and stroke, as there is still substantial risk, a phenomenon called “residual risk,” regardless of the quality or number of BP meds taken. If you achieve normal BP naturally, as we do in the Wheat Belly lifestyle, there is no residual risk—your risk reverts back to normal levels.

The post Why does the Wheat Belly lifestyle reduce blood pressure so effectively? appeared first on Dr. William Davis.

Really? Do we really need another Low Carb Podcast?

Yes, we actually do!  This one is different, not designed to replace current podcasts but to supplement them.  The Low Carb MD podcast is about the frontline practitioners discussing lifestyle medicine from the trenches, not just the laboratories and ivory towers.  There’s lots of science now available discussing the benefits of the Low Carbohydrate lifestyle and Intermittent Fasting, so it is critical that we share our clinical experiences with each other.  This podcast is primarily  aimed at people who have given up all hope of improving their metabolic disease as well as medical practitioners who are either on the fence or think this is a questionable approach to treating illness.  We would like to present evidence and allow you to be the jury weighing the evidence before coming to your own personal conclusion.

We will talk with actual patients and practitioners with vast clinical experience. Drs. Jason Fung, Brian Lenzkes, and Tro Kalayjian are all practicing board certified MDs using these nutritional modalities to treat patients on a daily basis. Megan Ramos is the IDM Program Director and has helped thousands of patients along the road to better health using fasting and low carb diets. She has worked personally with thousands of patients and brings valuable Together we will tackle the pressing issues in our current health crisis and try to clarify them for you.

Drs. Kalayjian and Lenzkes are using this information to overcome their personal battles with obesity and metabolic syndrome and are now helping patients on the same path.  Each week we will Interview health practitioners and patients trying to improve their health.  We will discuss the struggles that we all face and share this knowledge with each other. We are trying to learn from each other to help patients in need of guidance.  We realize that each of us has unique dietary/lifestyle needs and that there is not a “one size fits all” approach to wellness.  We will interview people who have changed their lives through lifestyle changes as well as those having trouble getting started.

We hope that you will join us on this journey to better health.  We will talk with clinicians across the Low Carbohydrate spectrum from Vegans to Carnivores and everything in between.  We hope to help people figure out how to break through plateaus on the road to improved metabolic health.  We also aim to address some of the myths and misinformation out there and use solid science to reinforce our clinical experience. We will each have our unique approach but will learn important skills and tools from each other.  Some of us will change our approach along the way.

Dr. Tro

We want to have fun on this journey and keep it as simple as possible.  Low Carb MD will not be funded by outside sources and we will not have advertisers sponsoring us. We want to be your source of credible information and do not want to be just another podcast. We are responsible only to you, the listener. If you’d like to support us with this podcast, we would be grateful. Many of the readers will be familiar with myself (Dr. Fung) and Megan Ramos, so let me introduce Drs. Tro and Lenzkes.

What I found during my journey and research was in such stark contrast to what we have been told. Eating multiple small meals DOES NOT speed up your metabolism. Fruit Juices ARE NOT healthy. Red Meat, Fish, Nuts & Dairy ARE healthy. If our guidelines, medical organizations, physicians and nutritionists can’t get it right, why do we expect anything different from ourselves or our patients? The literature supported the use of various modalities for fat loss, so I employed these right away: a very low carbohydrate ketogenic diet, high-intensity-interval training, resistance training, along with intermittent fasting & time-restricted feeding. Using this multi-modal approach, I was able to achieve a 155lb weight loss in 2 years, and have maintained this weight loss an additional year. My current body fat percentage is 12%. My joints stopped hurting, I sleep better, my blood sugars are no longer pre-diabetic, and I feel better than ever. Knowing what I know now, I cannot continue to practice prescription-pad medicine, and have devoted myself to helping my patients with weight loss and disease reversal. The next part of that journey is working with Dr. Fung, Dr. Lenzkes and Megan Ramos on this podcast”

Drs. Lenzkes, Fung, Scher and Lam.

Dr. Lenzkes: I am a board certified Internal Medicine doctor and have been in practice for 15 years but did not understand the implications of metabolic syndrome until only 2 years ago. I have had a personal struggle with obesity since childhood and became officially pre-diabetic in February of 2017 despite my medical knowledge. Although I was voted one of the “Top Doctors” in San Diego for 11 of those years, I still felt a avoid as many of my patients with chronic conditions continued to decline and require more medication.  I was practicing the ‘standard of care’ for medicine but I was not helping patients or myself.  At that point I came across a YouTube video by Dr. Jason Fung and my health and practice of medicine changed that day.  I began to see the dangers of metabolic syndrome and the dire consequences it holds. I gained an understanding of the importance of dietary and lifestyle changes in the treatment of metabolic disease rather than just adding another medication.  Like so many other physicians who started this journey before me, I am finding that I am once again thoroughly enjoying the practice of medicine.  I am now actually helping patients to achieve better health and longevity.  My vision for the Low Carb MD Podcast is that we will be able to help patients who have given up all hope of improved health as well as physicians open to the idea of practicing in a new paradigm.  Together we can do our part to reverse the healthcare crisis that is facing the world one life at a time. I am excited about the journey ahead.

The post LowCarb MD Podcast appeared first on Intensive Dietary Management (IDM).

Over the past 15 years, I’ve had my fair share of clients who get frustrated or hit plateaus with their exercise routine. What I’ve learned in this situation is that most of my clients weren’t overtraining, but rather they were under-recovering. While they were putting in the hard work and long (sweaty) hours, they weren’t putting in the intentional time to unplug and recover!

Put it off no longer: We are planning our next Wheat Belly 10-Day Grain Detox Challenge that starts on Wednesday, December 5th. This is your opportunity to seize control over health and weight, maybe even turn the clock back 10 or 20 years, look and feel better, be freed of numerous, if not all, prescription drugs.

In addition to our Wheat Belly 10-Day Grain Detox Private Facebook page that provides videos, success stories, and plenty of feedback and answers to your questions, the next Detox Challenge will also include:

1) LIVE Facebook sessions with Dr. Davis and April Duval, our main Facebook page administrator. I will personally kick off the Detox Challenge on Dec 5th. And because April is herself an example of a fabulous Wheat Belly Detox success, she knows the ins and outs of this lifestyle like the back of her hand.
2) Free access to the Suggestic smartphone app for the first 7 days of the Detox–The Suggestic iPhone app helps you navigate the Wheat Belly Detox with even more recipes, daily suggested recipes, a restaurant locator to identify eating places consistent with our lifestyle with suggested menu items, the ability to track health measures such as water intake and sleep, and all personally customizable. It is your chance to get acquainted with the useful Suggestic app while helping you succeed on your Wheat Belly 10-Day Grain Detox.

• Visit wheatbelly.suggestic.com/challenge by Dec 5th
• Sign up to get 7-day free access to my challenge on the Suggestic app
• On Dec 5th, go to the app’s homepage and tap “start program” so we can start the challenge together

Our goal: to help you succeed in turning around your life and health and achieve all your health goals including weight loss, getting off prescription medications, and turning back the clock 10 or 20 years.

Why the Detox Challenge?

Through my New York Times bestseller, Wheat Belly, millions of people learned how to reverse years of chronic health problems by removing wheat from their daily diets. But, after reading the original Wheat Belly or the Wheat Belly Total Health book, or even using the recipes from the Wheat Belly Cookbook and Wheat Belly 30-Minute Cookbook, people still said: “I’ve read the books, but I’m still not sure how to get started on this lifestyle.”

That’s why I wrote the Wheat Belly 10-Day Grain Detox  and now help readers along in this Wheat Belly 10-Day Grain Detox CHALLENGE. This is the quickest, most assured way to get started on regaining magnificent health and slenderness by adopting the Wheat Belly lifestyle.

We are kicking off the next Wheat Belly 10-Day Grain Detox Challenge on Facebook LIVE on Day 1: Wednesday December 5th, 12pm EST/11 am CST/10 am MT/9 am PT. Come join us on the private Wheat Belly 10-Day Grain Detox Facebook page: https://ift.tt/2yBsz0z

You will also be given free access to the Wheat Belly 10-Day Grain Detox Suggestic smartphone app for the first 7 days of the Detox!

The Wheat Belly 10-Day Grain Detox supplies you with carefully designed meal plans and delicious recipes to fully eliminate wheat and related grains in the shortest time possible. Perfect for those who may have fallen off the wagon or for newcomers who need a jump-start for weight loss, this new addition to the Wheat Belly phenomenon guides you through the complete 10-Day Detox experience. And we will kick off this next Challenge with a live Facebook session with Dr. Davis!

In addition to this quick-start program, I’ll teach you:

• How to recognize and reduce wheat-withdrawal symptoms,
• How to avoid common landmines that can sabotage success
• How to use nutritional supplements to further advance weight loss and health benefits

The Wheat Belly 10-Day Grain Detox also includes:

Inspiring testimonials from people who have completed the program (and have now made grain-free eating a way of life)

Exciting new recipes to help get your entire family on board

To join the Detox Challenge:

Step 1
Get the book. And read it (at least the first 5 chapters).

Detox Challenge participants should be informed and active in order to get the most out of the challenge and private Facebook group. READING THE WHEAT BELLY DETOX BOOK IS REQUIRED TO PARTICIPATE. PLEASE DO NOT PARTICIPATE IF YOU HAVE NOT READ THE BOOK or else the conversations will not make sense and you will not enjoy full benefit. It is a very bad idea to try and piece the program together just from our conversations. (Note that the Wheat Belly Detox program is NOT laid out in the original Wheat Belly book.)

Amazon: http://amzn.to/1JqzMea

Barnes & Noble: http://bit.ly/wheatbelly10daygraindetox-bn

Indiebound: http://bit.ly/1KwcFTQ

Step 2
Come join the Private Facebook Group.

http://bit.ly/WheatBelly-PrivateFBGroup

Step 3
Head back to the Private Facebook Group starting Tuesday, December 4th (the day before the official start of the Challenge) and onwards for tips, videos, and discussions to help you get through your detox and reprogram your body for rapid weight loss and health. Dr. Davis and site administrator, April Duval, will be posting video instructions and answers to your questions.

The post The next Wheat Belly 10-Day Grain Detox Challenge begins Wed December 5th! appeared first on Dr. William Davis.

“Almonds are sweet.”

“Foods taste better.”

“Candy now tastes sickeningly sweet.”

“My daughter now loves asparagus.”

I’ve heard these comments from Wheat Belly lifestyle followers numerous times over the years, observations that reflect the change in taste perception that develops with wheat and grain elimination from the diet.

It is a consistent effect observed by so many people: the perception of taste changes with elimination of wheat and grains. It represents restoration of taste perception back to the way it was supposed to have been all along, an effect that reflects healing of the gastrointestinal tract (since the tongue is one of the entry points of the gastrointestinal system, a useful safety, as well as gastronomic, device) alongside relief from acid reflux, restoration of gallbladder sensitivity to fat digestion, restoration of pancreatic sensitivity when prompted to release pancreatic enzymes, relief from the bowel urgency of irritable bowel syndrome, and others. Precisely which component of grains is responsible for this effect—the direct toxic effects of wheat germ agglutinin, the direct and indirect effects of gliadin-derived peptides, or an allergic phenomenon due to alpha or omega gliadins, serpins, thioredoxins, alpha amylase inhibitors, and others—is unclear.

“I can actually taste my food now. Chicken tastes juicier, my veggies have more texture and sweetness, and I crave water.”

Ashley V.

“Now I can honestly say that, without the sneaky salt and sugar, my food has its own flavor and zing. I make sandwiches using large romaine or lettuce leafs in place of the bread. It lets the meat or vegetables shine thru instead of it being overpowered by the bread.”

Mary Ann Z.

Of the various forms of taste, it is sensitivity to sweetness that stands out in the wheat/grain-free lifestyle. There is perhaps restored sensitivity to saltiness, as well (though I’ve not observed nor heard of any change in sensitivity to sourness, bitterness, or umami). It means that processed foods loaded with sweeteners, such as the intense sweetness of high-fructose corn syrup, or liberal use of sucrose, become unpalatable. Foods that people previously found irresistible are now perceived as overpoweringly sweet.

There’s an important observation in here: It becomes clearer and clearer that modern processed foods that now fill supermarket shelves have nearly all been overly sweetened to accommodate modern tastes distorted by wheat and grain consumption. The “sweet tooth” is really a “wheat tooth” or “grain tooth” with billions of dollars of products crafted to serve this taste distortion. We gain an obvious advantage by reversing this effect: We no longer desire or tolerate such foods. Not only do most of us get sick with re-exposure to such foods—bloating, diarrhea, abdominal pain, mind “fog,” anxiety, depression, suicidal thoughts, joint pain, return of skin rashes, etc.—but they taste awful. Conversely, sticking to this lifestyle means that you enjoy the full dimensions of flavor in radishes, walnuts, or salmon, even if these foods were previously tasteless to you.

It is yet another aspect of the peculiar and strained relationship that humans have experienced by trying to consume products that derive from seeds of grasses.

The post Food TASTES better on the Wheat Belly lifestyle appeared first on Dr. William Davis.

As I always tell my daughter, “choose gratitude over attitude”. It seems like an easy concept to incorporate into one’s life, but it is amazing how life can challenge this concept.  Between social media, news, and traveling museums like the compassion project, we have an opportunity to witness how lucky we are to have food, water, medical, transportation and education. Unfortunately, we also have access to the disparity that can exist amongst economic classes, education, material objects, etc., all of which can sabotage gratitude. Focusing on what one does not have is correlated with poor self-esteem, anxiety, depression, and suicide.  So where does one look to find gratitude without an attitude of “it’s not fair!”

The answer is you! More importantly, the words which you speak to yourself. When illness, material goods, and/or life stressors overwhelm us, what is your self-talk during this time? Is it, “I can do this”? Do you take a deep breath, and remind yourself of your strengths? Or do you find yourself saying “why me? I cannot do this! This is so hard!  I am so (fill in your negative remark here).”  More likely, it is the latter. If we focus on the negativity, we will inevitably become what we are focusing on. How does this translate to gratitude you may ask? Gratitude begins with being grateful for you. Being grateful for our ability to breathe, move, eat, think, sleep, laugh, cry, and exercise.  All of this can be hard work, but how lucky are we that we can change. Being grateful versus resenting how challenging it may be is a HUGE piece to living a life of happiness and health.

Gratitude will improve your commitment to exercise, good sleep, and healthy dietary choices.  How? Because life will often throw us curve balls like pain, illness, travel or children. Sometimes maintaining a commitment can feel daunting and impossible.  At times, it was easier to say you only have 15 minutes to exercise, you will do it another time or stay up late telling yourself you will be able to get more sleep next week. I have been here with frustration, anxiety and exhaustion as a result. I realized the only way I would be able to commit to improving my health and inevitably my behaviors were to improve my thinking. I realized I had a lot of resentment for having to, as I say, parent oneself. I resented that I had a neurological disease and if I did not sleep well, exercise consistently, and avoid certain foods, I would truly not feel well.  I started to make the changes, but I did it not because I appreciated what I had but because I HAD to in order to avoid myalgia/pain. I would exercise but I would push hard and stew over what I used to be able to do. I would go to bed early and feel like I was missing out. Yes, I felt like I was just surviving.

THE GRATITUDE CHANGE.

I wish I could say there was a moment where I felt a shift in my thinking, but it would be untrue. I have been blessed to have listened and read many a book on healing and started with a small shift in my thinking. First, it was awareness of my self-talk. Was it negative or positive? Could I shift it? Could I wake up with gratitude that today I can walk because there once was a day where walking was exhausting? Can I love who I am, appreciate who I was, and embrace who I was becoming? Slowly, my mindset changed into one of gratitude.

Next, I changed attitude toward my daily lifestyle habits.  Rather than feeling that my days are never long enough to get all that I need done, and allow anxiety to build, I chose to rethink how I view the time I have. Prepping ahead is a huge time saver for me and allows me to stay on track with healthy choices. BUT it does take TIME.  Now I look forward to the time because I couple it listening to a book or music, watching a show I do not typically get to watch or talking with my sisters.  My attitude with time and exercise really had to make a shift.  Mornings are my best time to exercise, I feel less pain and more energy, BUT they are also a time where it is the busiest in the household. I used to either forgo the exercise if I only had 10 minutes or resent not feeling like I could work out like I had intended to. These thoughts only derailed my health. I started to take the 10 minutes and embrace it.  I started to challenge myself with how I can make these 10 minutes meaningful. And within these 10 minutes, focusing on being grateful that I get this opportunity versus being angry made a BIG difference with improving my performance and recovery.  And sleep, well this is the hardest for me. I focus on the next morning, and how much I enjoy the early mornings where everyone is still asleep, and it is just me, myself and I. Do I feel better…. YES, and with more energy and happiness in my heart.

It is important for us to be grateful for the opportunities we have in life like education, food, transportation, friends, etc.  I truly feel it is as important to be grateful for your ability to think, move, eat, sleep, love and live. Allow this upcoming holiday’s hustle and bustle as an opportunity for reshaping your thinking to one of positivity and gratitude not only for others but also for yourself.

The post Attitude of Gratitude: Power of Mind and Staying Motivated  appeared first on Total Gym Pulse.

Breast augmentation is the most popular cosmetic surgery in the world, with 10 million women opting for breast implants during the past decade. We took hidden cameras into the offices of three Toronto plastic surgeons to review how they explain and sell the procedure.

Not only did Tammy turn the clock back on aging and appearance by at least 20 years, she also lost 70+ pounds, reversed decades of rheumatoid arthritis, type 2 diabetes, hypertension, and gastroesophageal reflux.

“My doctor had me start following Wheat Belly in January. I was diagnosed with rheumatoid arthritis 24 yrs ago and ran the gamut of methotrexate to Remicade infusions, steroids—you name it. I no longer have to take anything and my inflammatory markers are lower than they ever were.

“My A1c was 8.4 and is now 4.9. I no longer have GERD. My BP has stabilized and the only real medicine I am currently on is Naturethroid.

“Oh, and my starting weight was 205 and I now weigh 134, an unexpected perk!”

Experiences like Tammy’s are why I have to tell newcomers: This is not just a diet like paleo, or being ketogenic, or low-carb. The Wheat Belly lifestyle (and now Undoctored) are comprehensive programs that restore health. One of the principal reasons why the Wheat Belly approach is so powerful and alters appearance so much is because we reverse inflammation, a big part of the reason why Tammy now looks like the daughter of her “before” photo! Yes, she changed her hair color, but look at the contours of her face, around the eyes, and how her eyes are bigger. And, by reversing type 2 diabetes, she has added back something like 8 years to her lifespan.

Among the most shocking aspects of Tammy’s experience, however, is that a doctor advised her to follow Wheat Belly. While I don’t hold back on criticizing my colleagues, Tammy has a doctor who is clearly interested in health—they’re out there!

The post Tammy turns the clock back 20+ years living the Wheat Belly lifestyle appeared first on Dr. William Davis.

Cheese boards are one of the best ways to please all your guests. They look gorgeous with a variety of colors and textures – and can often double as a centerpiece. And the options are limitless, so appealing to different palates and preferences. There are so many delicious combinations!

Bonus: “No cooking required” means you have more time to enjoy the company of your guests (or tend to other kitchen tasks).

But if you don’t know a lot about cheese or charcuterie boards – it can be intimidating (or expensive if you try to buy every kind of cheese and cracker in the store!). So I’m sharing 3 easy steps to make an amazing and impressive Cheese Board featuring Real California cheeses – that means real food from real people! 

3 Steps to Make an Amazing Cheese Board

1. Cheese – choose 3 different types of Real California Cheese.

This is usually where it can get intimidating because there are so many different types of cheese! And that’s a good thing when you love cheese!! But it’s not great if you aren’t sure what types of cheese work on a board and want to make it a quick trip to the grocery store.

The first step is to make sure you have 1 of each type of cheese. They’re often categorized by firmness and texture so if you want to keep it simple, get one firm / semi-firm cheese, one soft / spreadable cheese and one blue veined cheese.

Feel free to get more than this! But at minimum you should start with these varieties and add any others that look good.

1 – hard cheese

1 – soft cheese

1 – strong cheese

1 – bonus: your favorite cheese

Tip:  Aim for 2-3 servings of each cheese per person.

Try this: If you’re serving with wine – cut out the middleman and serve a wine-soaked cheddar, which is not only delicious but also adds a fun color and conversation piece to the board.

Remember to look for the Real California Milk seal when buying cheese for your spread to ensure it is made with 100% Real California Milk from Real California Dairy families. You can also get information on Cheese 101 (storage, nutrition and their cheese makers) on the Real California Milk – Cheese section.

2. Crackers, Bread or other vehicles for enjoying the cheese

Choose 2 carb options for the board. Ideally, at least one should be crunchy – think crackers or mini toasts. The second pick can also be crunchy or you can do bread – think pita or sliced baguette.

Keep in mind the cheese you got and get something that will complement it. You might want to get a mild cracker if you chose very strong, flavorful cheese. If you went with mild cheeses, a seeded or cracker with fruit and nuts might work well.

1 – crunchy or salty

1 – soft or sweet

The possibilities of textures and flavors are practically endless in this area. You can do crackers or bread – or both! Just make sure the flavors complement the cheese. If you chose very strong cheese flavors – go with mild crackers that won’t compete with the flavors.

3. The Extras (that complement the flavors)

Fresh Fruits & Vegetables– choose 1 of each (ideally different colors).

This category serves double duty on the cheese board because they’re tasty and add some great color. The best fruits and veggies are the ones that are in season. Shop for produce that’s at the peak of season for the best flavors. And fruits and veggies are often cheaper when they’re plentiful.

1 – fresh fruit

1 – fresh veggie 

Sweet – choose 1 sweet treat to complement a strong cheese.

1 – jam, honey or spread

You can use honey or jam that you already have – just serve it in a nice bowl or cup. And make it easy for guests to serve themselves with a small spoon nearby.

Salty – choose 1 sweet treat to complement a milder cheese.

Examples: nuts, pickles, hummus, olives, etc.

Tip: Sprinkling nuts in any bare areas of your cheese board make it look more plentiful too.

Read the breakdown of each category and screenshot this checklist (or print it out) and take it to the store with you. Enjoy!

*Look for the Real California Milk seal when you’re shopping for dairy. The seal means it’s made with Real California Milk – from dairy farms all around the state.

Check out more >>> Tips & the delicious cheese board I made when I met with some of the Real California Milk team in San Francisco here!

Do you have a favorite cheese & cracker combo?

I love cheddar and whole grain crackers with a dab of honey. Sooooo good!

This post is in partnership with Real California Milk. All opinions are my own. #SavortheSeason #Holidairy #CADairy #sponsored

The post How To Make An Amazing Cheese Board in 3 Steps appeared first on Run Eat Repeat.

It’s Friday! Congratulations. On this day of celebration, the last thing you probably want to think about is talking about weight loss—you’ve worked all week and want to cut loose! While you should relax, know that the weekends can be a results-crusher after a week of great weight loss work: Studies have shown that dieters eat more extra calories on Saturdays than any other day and why, according to a study, people usually weigh in heaviest on Monday mornings—they’ve just finished a two-day binge. The solution? A weekend weight loss plan!

It doesn’t have to be all plates of carrots and drudgery, though.

A Weight Loss Tip for Every Day of the Week

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Follow these six tips on Friday to set yourself up for weekend weight loss:

1. Start the day with a protein-rich breakfast.

Fridays can be full of temptations: Coworkers bring in baked treats, a cool manager might order pizza for the office or people might invite you to an extended lunch. You’ve only got so much willpower: Eating protein in the a.m. can make it go farther: Protein takes longer for your body to digest, so it stays in your system, making you feel fuller, longer, than a fast-acting carb breakfast. That’s probably why, in a 2013 study, overweight people who ate breakfast with 35 grams of protein ate fewer high-fat, high-sugar snacks in the evening compared with those who ate cereal or no breakfast at all. If you’re on the Nutrisystem program, you’re in luck: All of our meals and snacks are prepared with the best balance of protein, carbs and fats. So dive right in to one of our morning meals (and feel free to add one of your PowerFuel allotments with the meal for an added protein boost if you’d like!).

Click here to find weight loss-friendly, high-protein breakfasts to start your day right >

2. Hold off until Happy Hour.

Once you’ve got a good plan, the key to weekend weight loss success is compliance. But nobody’s perfect: That’s why many coaches and diets aim for an 85 to 90 percent compliance rate for success. So if you’re on-plan that percentage of the time, you increase your chances of seeing results. If you’ve got 21 meals per week, an 85-percent success rate is about 18 on-plan meals each week. So don’t use up all your splurges on Friday with a big, lavish lunch and trips to the vending machine, or else you won’t have any wiggle room for the weekend. Besides, Saturday is best for splurges: Studies have shown that’s the day dieters consume the most extra calories.

How to Have a Healthier Happy Hour

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So on Friday, hold off until Happy Hour. Eat your normal meals on your plan, eating healthy snacks that you’ve planned for and enjoy a celebratory treat that evening as you remember the week’s success.

3. Gameplan: Look at Saturday’s menu now.

If you’re headed out to dinner Saturday, look at the menu for the restaurant online on Friday. If your Saturday meal isn’t planned as a cheat, look for options that will fit in with your weight loss goals, with lean protein, lots of veggies and in reasonable portions. If the restaurant’s a chain, you can probably even find calorie counts listed online for more precision in your decision.

If Saturday’s meal is a cheat, look at reviews: If you’re going to have your splurge, make sure what you’re ordering is going to be good. And once you’re there, even if it is your splurge, stick to a reasonable portion: Consult this Eating Out Guide to make sure you are sticking to your weekend weight loss plan no matter where you go out to eat.

Click on the link below to see the full Eating Out Guide with tips on how to eat at every type of restaurant you might go to this weekend!

The Nutrisystem Dining Out Guide

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4. Chop it up.

If you’re going to be spending some weekend time at home curled up watching movies or yelling at a football game with friends, be prepared: Spend a few minutes this morning cutting up vegetables and fruits into bite-size pieces in snack-sized containers to stock the fridge. Then, when it’s TV time—or just when you get snackish—there will be healthy options that are as easy to grab as any bag of junk. And the act of cutting them could be helpful overall: In a study from the American Journal of Preventative Medicine, more time spent on food prep was associated with healthier eating habits—like eating more fruits and veggies—and with saving money on food. How’s that for some weekend weight loss?

If fruits and vegetables just won’t do, try one of these 20 delicious, weight loss-friendly snack options >

5. Plan a longer workout for the weekend.

Come on, you’ve got the time and it doesn’t have to be a slog. Become a tourist in your own hometown: Look on sites like TripAdvisor for high-rated hikes, walks and parks you haven’t visited before and grab a friend or reconnect with your spouse over a longer walk than you’d normally do during the week. The walk will also help you create and retain new memories—literally: In a nine-year study, those who walked six to nine miles per week lowered their risk of developing memory loss by half compared to those who walked less. The study, published in a 2010 issue of the journal Neurology, found that the walkers had more gray matter in their brains.

10 Reasons to Go For a Walk Today

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6. Set your Saturday alarm for the normal time.

You may be tempted to sleep in, but shifting your wake-up time significantly can shift your sleep cycle—leading to worse sleep all week. A study of 2,700 high school students found that weekend sleep shifts left them “jet lagged” when they got to school on Monday, affecting their performance and weekly sleep schedule. Also, losing sleep can cause weight gain: Losing as little as 30 minutes of sleep every weekday can result in weight gain and have significant effects on insulin resistance, increasing your risk for Type 2 diabetes.

So set your Saturday alarm for the normal time: You might need an extra cup of coffee, but you’ll sleep better when the weekdays roll back around—and be better rested to stay on the weight loss path.

Sleep Better Tonight to Lose Weight Tomorrow

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The post 6 Things to Do on Friday for a Weekend of Weight Loss appeared first on The Leaf.

Researchers say the shock created by Chinese scientist He Jiankui's claim that he helped make the world's first gene-edited babies could set back responsible studies into preventing genetic disorders.

Over the past 15 years, I’ve had my fair share of clients who get frustrated or hit plateaus with their exercise routine. What I’ve learned in this situation is that most of my clients weren’t overtraining, but rather they were under-recovering. While they were putting in the hard work and long (sweaty) hours, they weren’t putting in the intentional time to unplug and recover!

Are you looking to bring your passion for health to the next level, but are struggling with where to begin? Maybe you want to help people eat healthier and get more exercise, but you’re struggling with what steps to take to learn how to do so professionally. If this sounds like you, you’re an excellent candidate to become a certified health & wellness coach.

Global health experts are urging the Trump administration to allow U.S. government disease specialists — "some of the world's most experienced" — to return to northeastern Congo to help fight the second largest Ebola outbreak in history.

Hi friends! The weekend is here! What do you have going on? Any fun plans? I was supposed to head to a wine tasting with friends, but our usual babysitters weren’t available. I could have asked the fam to watch them, but they have events going on throughout the day, so instead of having overlapping childcare (and feeling like I’m inconveniencing the world even though I’m sure they don’t mind), I’m just going to skip out. With the change of plans, I’m going to use it as an opportunity to do some fun and festive things with the girls. (And I’ll have my own wine tasting while they’re asleep and I’m watching The Princess Switch for the second time. Not even a little sorry.) P’s class has a cocoa and cookies party which should be super cute, and I’m taking both girls plus one of each of their friends to see Ralph Breaks the Internet. Has anyone seen it? 

Other than that, I’ll be continuing to hide the arriving Christmas presents (I’m running out of spots in the house haha), catching a Peloton Live DJ class, and packing for our Disney trip! I’m ready for that Christmas churro. 

I’d love to hear what you’re up to this weekend!

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds, wears, reads, and eats from the week. It’s always fun to hear what you’re loving, too, so please shout out any faves in the comments below!

Christmas decor:

– ALL the Christmas decor. Initially, I wasn’t going to bring our Christmas stuff to Tucson. I figured we’d get a little tree – just like last time we were in Tucson for a few months and arrived on Christmas Eve! – and call it good. I’m so, so glad the Pilot convinced me to bring it. The girls and I had a jolly time drinking cocoa and decorating the tree, and putting out all of the usual decor. Not a single ornament has been broken thus far and by writing that, I’m sure we’ll lose at least a handful in the next week.

Real talk: our decorations have been up for almost 2 weeks now, but I finally feel like it’s appropriate to post these pics. Heh.

(Ps I can’t wait to pain this horrible red wall but for the holiday season, it works.)

– I’m in the market for a ridiculous inflatable for the yard and have my eye on this one.

Read, watch, listen:

– I started China Rich Girlfriend, and just like the first book, I’m loving it so far. The books are so scandalous and intriguing, and the various plot lines are like the best soap opera. I definitely recommend the series so far if you’re looking for a fun and fluffy read. (I did see the first movie, and liked it, but the book is way better.)

– A great article with the founder of Beautycounter.

– This cracked me up.

– The Dear Evan Hansen soundtrack. I know, I know, I’m late to the party. Since I’ve officially emerged from my “Hamilton and Greatest Showman on repeat” cloud, I started listening to some new-to-me soundtracks. It took me a little while to get into this one, but once I Wiki-ed the plot line, I could listen to the whole soundtrack and totally cried. “Waving Through a Window” and “You Will Be Found” are my very faves.

Beauty + fashion + health:

– This camo sweatshirt is cute for life (with a pair of leggings and low tops) and it’s also amazing for sleep. It’s insanely soft and cozy.

– Magnesium oil. I have a whole post going up about this next week, but I had some hormone testing done and was surprised with the results. To help with adrenal fatigue, I’m really focusing on decreasing stress, promoting sleep, and eating as well as I can. This magnesium oil has been a game changer with sleep and some of the mental stress I’ve been feeling. About 80% of Americans are deficient in magnesium, which is an important mineral. A lack of magneium can cause neurological effects (like insomnia and anxiety) and muscular effects (like spasms and pain). I spray it on my feet at night (it tingles a little) and wash it off 20 minutes later, then sleep like a BABY. I haven’t had such vivid dreams in a looooong time. 

– Been wearing this lip gloss in fig a lot lately! The color looks super dark in the container, but it’s actually very sheer and a lovely plum shade for winter.

Fitness:

– An oldie but a sweaty holiday-themed Tabata workout.

– How to know what health and fitness information to follow.

– A high volume interval training workout.

– More reasons to have protein before bed.

Happy Friday, friends!
xo

Gina 

The post Friday Faves appeared first on The Fitnessista.

The post Treadmill Workouts in Winter: Free Treadmill Training Plan appeared first on Runtastic Blog.

Going plastic-free, feeling S.A.D, an epic 1 MILLION metre challenge and the Frankenstein’s Monster of Christmas desserts. Yep, it’s the Newsround!

From the MAN v FAT Football leagues

MAN v FAT has been hitting the headlines! (And at one point, even being deemed more important than Harry and Meghan!) BBC film crews visited the Slough lads and really captured the spirit of the leagues. You can see it here and of course, feel free to share it with your networks.

MVFF’s very own Joe has taken part in Wilmslow’s Festive 10k, and in his words is as “chuffed as a butty” to have completed it in a fantastic 56 minutes.

Ever fancied becoming a MVFF coach? We’re currently recruiting for league coaches in Redbridge, London and Chelmsford. Take a look over on Indeed and apply if you want to help us make a real difference to the health of men in your area.

In other news…

S.A.D? Yeah, us too, and it looks as though more of us may be suffering from Seasonal Affective Disorder than we thought. According to a survey, a huge 60% of participants believe that their mood is lower in winter than in other seasons and 46% think that winter is bad for them and negatively impacts their appearance.

Not only is it coughs and colds but it’s also low mood hindering our progress. The average 4 hours 29 minutes we spend in the gym drops to 3 hours 20 minutes when the winter months hit us. 56% of people eat less salad (I don’t blame you, far too cold for that) but 35% grab for sugary grub. I’d love to know how you fellas beat the blues and stay motivated. Leave us a comment below! (Ed’s note: I have a SAD light box and it has been great for lifting my mood. Staring into a bright light is a bit weird, but it definitely works for me. Check them out if you’re able to, they’re extremely pricey but can be worth it)

Food packaging can be so bad for the environment especially when, as a society, we tend to overeat somewhat during the festive period. One-fifth of a 2000 strong study stated that they were aiming for a completely plastic-free Christmas as shoppers are falling out of love with commercialism and edging towards social and environmental-friendly products/gifts instead. Some participants are even going as far as cooking a vegan Christmas dinner to reduce waste.

Have you thought about your family Christmas’ ethical footprint? Will you be doing anything differently this year? Let us know.

What we’re reading

The UK is in the midst of an obesity crisis and don’t we just know it. Nine out of ten people have said they would like food to be made with less sugar and calories to help protect them from obesity. Public Health England has even threatened to step in if companies don’t act to help the public if companies don’t take action to help consumers. The Mail Online has more details here.

Hey, you know how we said people think that the winter is bad for them? The dudes in white coats have confirmed it. According to research, there is a direct link between vitamin D and your level of cardiovascular fitness. This means that when the sun (well, what little we have) goes into hiding; cardio workouts become harder for us to participate in. A few more details on the study can be found here.

What we’re talking about over on the MAN v FAT Forum

@Zero4 has invited us to join him on an epic challenge. He is vowing to cover one million, no you read that right, one million metres in December through a combination of indoor rowing and cycling. If you’re up to the challenge, let him know here.

What we’re eating and drinking

pic from @NewFoodsUK on Instagram

Mince pie purists; look away now. The Frankenstein’s Monster of the Christmas dessert world has been introduced by everybody’s new favourite supermarket, Iceland (and why not? We love Iceland and its weird and wonderful products. Environmentally considerate, cheap and cheerful as well as, well, innovative?)

Iceland has taken mince pies to where no other mince pies have been before. They’ve released mince pie ice cream cones. It’s like two of the best desserts ever hooked up and had a baby.

They’re a classic waffle cone topped with mincemeat and spice flavoured ice cream with orange zest and raisins.

£1.50 for 4 and 181 calories a go. Might be worth a try if you’re not a traditionalist.

Quote of the week

“If something stands between you and your success, move it. Never be denied.”

– Dwayne “The Rock” Johnson, actor and pro wrestler. If it’s good enough for The Rock, it’s good enough for us.

The post Chuffed as a butty – The MVF Newsround 30/11/18 appeared first on MAN v FAT.