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Artificial Sweeteners: Too Good to be True?

By Dr. Tamara Kung, ND

Many of us are becoming increasingly aware of the harmful effects of excess sugar on our health. Much of the conversation I hear today around healthier eating, is that people are actively trying to reduce their sugar consumption or are worried about their insatiable sugar cravings. The most common goal for this is in trying to prevent conditions like diabetes, obesity, cancer, and cardiovascular disease. 

The effects of too much sugar in our diet are strongly associated with these conditions above, collectively known as “Metabolic Disease”. Sugar can also lead to acne, eczema, gas, bloating and unsatisfying poops, insomnia, low mood, lack of focus, and even anxiety.

Enter artificial sweeteners – the questionable heroes designed to save the day by letting us indulge our sweet tooth without the health pitfalls of sugar. Too good to be true?

The Sweet Science: How Do They Work?

Artificial sweeteners, like saccharin, aspartame, erythritol, sucralose, and steviol glycosides (found in Stevia), are cunning sugar impostors. They mimic sugar’s sweet taste but bring little to no calories to the party. How do they do it? These compounds are hundreds, sometimes thousands, of times sweeter than sugar. So, a little goes a long way, calorie-wise. 

Despite having virtually zero calories, artificial sweeteners still light up our dopamine reward systems, satisfy the sugar cravings, and studies show they still raise insulin. In an experiment on groups of diabetics, researchers found that the group that had artificial sweeteners became more insulin resistant (the problem of diabetes got worse). The way this can happen is that when our tongue tastes something sweet, it sends a message to our digestive system to “prepare for the sugar load!” As a result, insulin gets released, ready to receive and deal with the incoming sugar. This is what worsens insulin resistance. 

The concern about this is that the brain is still wired to crave intensely sweet foods. Our brains can’t tell the difference between plain table sugar, and stevia, super sweet is still super sweet. While less calories can lead to some weight loss, the cravings and habits remain unchanged, meaning healthy eating habits are not established and maintaining weight loss is still a battle. The battle, guilt, shame, and fear of eating remains. 

In fact, observational studies show that while switching to artificial sweetener from sugar keeps blood sugars stable, people who consume the largest quantities tend to become more obese, develop diabetes, and cardiovascular disease. What this tells us is that relying on artificial sweeteners won’t curb our cravings for sugar and can instead increase our intake for processed foods since increased appetite is common among those who consume artificial sweeteners. 

Safety Check: But are Artificial Sweeteners Actually Harmful?

The million-dollar question: Are artificial sweeteners safe? Extensive research, including studies conducted on humans, has shown that artificial sweeteners, when consumed within recommended daily limits, are generally safe for most people.

Artificial sweeteners in general don’t get absorbed, and they can end up in our colon where our gut bacteria will eat them instead. This is what produces gas in us humans – the fermentation of undigested food. So, common side effects of artificial sweeteners are excess gas and bloating, as well as a shift in the types of bacteria we grow in our gut (often in the direction of a less favourable ecosystem). 

Erythritol & Cardiovascular Disease?

Studies done on this specific sweetener found an increased correlation between erythritol measured in people’s blood and cardiovascular events like heart disease and stroke. However, erythritol is also produced by our own bodies when we consume sugar, so the conclusions drawn here are not necessarily the most accurate. People who generally eat more sugar may be the same people consuming more artificial sweeteners as a healthier option. A study like this doesn’t clearly tease out the specific reason for elevated cardiovascular risk. More technical and long-term studies need to be done on erythritol before we can effectively make an informed decision on whether it has a place in our foods or not. 

The Exception to the Rule: Phenylketonuria (PKU)

There is an exception – aspartame contains phenylalanine, which can be harmful to individuals with phenylketonuria (PKU), a rare genetic disorder. People with PKU must closely monitor their aspartame intake and consult with healthcare professionals.

Artificial sweeteners are rigorously evaluated by food safety authorities worldwide, such as the FDA and EFSA. These evaluations consider scientific data, including animal and human studies, to establish acceptable daily intake (ADI) levels, well below the levels that could pose health risks.

In a nutshell, artificial sweetners are safe for most people when consumed on occasion. I think it can be OK to use artificial sweeteners for a birthday cake, or holiday dessert, but not something I am comfortable recommending for daily consumption. Artificial sweeteners can offer a sweet alternative to sugar, and can be a sweet escape once in while, but for those seeking to evolve themselves and evolve their cravings for more nourishing foods, reliance on artificial sweeteners won’t help. 

Instead, opt to reset your sweet tooth threshold to be satisfied with all fresh and frozen fruit because this is the sweet stuff you can enjoy to your heart’s content! Believe it or not, when you take a break from sugar and artificial sweeteners, foods like raspberries and blueberries will start to be delightfully enjoyable and just sweet enough 🙂

Reference:

Kris-Etherton P.M. et. al. Nutrition and behavioral health disorders: depression and anxiety. Nutrition Reviews, 79(3), p. 247-260. doi: 10.1093/nutrit/nuaa025

Kose J, Cheung A, Fezeu LK, Péneau S, Debras C, Touvier M, Hercberg S, Galan P, Andreeva VA. (2021). A Comparison of sugar intake between individuals with high and low trait anxiety: results from the NutriNet-Santé Study. Nutrients, 13(5), p 1526. doi: 10.3390/nu13051526 

Mathur K, Agrawal RK, Nagpure S, Deshpande D. (2020). Effect of artificial sweeteners on insulin resistance among type-2 diabetes mellitus patients. J Family Med Prim Care, 9(1):69-71. doi: 10.4103/jfmpc.jfmpc_329_19. 

Mazi TA, Stanhope KL. Erythritol: An In-Depth Discussion of Its Potential to Be a Beneficial Dietary Component. Nutrients. 2023 Jan 1;15(1):204. doi: 10.3390/nu15010204. PMID: 36615861; PMCID: PMC9824470.

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How Your Gut Shapes Sugar Cravings

By Dr. Tamara Kung, ND

Have you ever wondered why you find yourself reaching for that second cookie or indulging in a sugary treat, even though you promised yourself you’d be ‘good’? Well, the answer might just lie within the trillions of microorganisms residing in your gut – your microbiome. Creepy but true, and so important for those struggling with sugar addictions to understand this major driver for cravings. This is how we can accurately address the cause of how the microbiome is secretly controlling our sugar cravings.

Your gut isn’t just a digestion powerhouse, it’s a bustling metropolis of bacteria, viruses, fungi, and other microorganisms, collectively known as the microbiome. These tiny inhabitants play a pivotal role in your overall health, influencing everything from your immune system to your metabolism. But what’s even more intriguing is their role in shaping your sweet tooth.

Your microbiome isn’t just sitting idly; it’s constantly communicating with your brain through the gut-brain axis. And guess what? These crafty microbes have a sweet tooth of their own! Studies have shown that the composition of your gut bacteria can affect your preferences and cravings for sugary foods.

But how does this work?

Generalizing a bit here, but our microbiome can be divided into two camps. One camp is our healthy bacteria that nourish us, produce anti-inflammatory molecules, heal our gut lining, and secrete mood enhancing, weight loss shedding benefits. They love fiber! Feed them fiber, and they proliferate and offer the most spectacular health benefits, sustainably. 

The other camp is composed of bacteria that thrive off sugar. If we start feeding these guys or have fed them for most of our lives (if you grew up on cereals, sandwiches, and cookies like I did), they grow in number. As their population expands, their collective voices grow louder and louder, calling out and controlling our brain. From here our brain gets the signals to seek sugar and starts to move our arms and legs to hunt for sugar – like a puppet being controlled by millions of microscopic bacteria!

Enter fermented foods – your healthy microbiome’s secret allies. Fermented foods like yogurt, sauerkraut, kimchi, and miso are rich in probiotics, the good bacteria that strengthen your gut community. When you indulge in these delicious treats, you’re not just treating your taste buds; you’re nurturing your microbiome.

Fermented foods help diversify the bacteria in your gut, creating a harmonious microbial symphony. And guess what? A balanced microbiome is less likely to go on a sugar binge. When you eat more of these friendly bacteria, they crowd out the less desirable ones that crave sugar. It’s like having your own team of health-conscious cheerleaders!

But that’s not all. These probiotics produce short-chain fatty acids which act as messengers between your gut and brain. They send signals that control appetite and cravings. So, when your microbiome is flourishing, it can send messages to your brain that help curb those incessant sugar cravings.

So, the next time you reach for that cupcake, give a nod to your microbiome. Remember, those tiny critters have your best interests, and your gut, at heart. By enjoying a variety of fermented foods, you’re not just satisfying your taste buds; you’re cultivating a vibrant, diverse gut community that keeps your sugar cravings in check.

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How Intermitent Fasting Can Help You.

By Dr. Tamara Kung, ND

Intermittent fasting is a popular topic of conversation in the health and wellness realm, and with that, there is also confusion. The reality is, this is not just a trend, but an actual skill many of us can use to better our health.

I say this is a skill because we can use fasting to counter, or balance, the current food system that is available 24/7 and prompts us to eat from the moment we wake up to the moment we go to bed. This abundant supply has created an evolutionary mismatch between our biology and our environment. 

Our society has conditioned us to the schedule of 3 meals a day plus snacks, totalling an average of 5-6 meals a day. This chronic, constant eating pattern can be a significant contributor to much of the weight gain and chronic disease associated with elevated insulin and inflammation. This is where fasting comes in.

Intermittent fasting involves cycling between periods of eating and fasting, and when practiced thoughtfully provides us with some health advantages. Fasting is different from starvation. Starvation is out of our control with no known end, and with nutrient deficiencies. Fasting is something we control, and typically approach from a adequate or over nourished state.

Studies in humans and mice have demonstrated fasting to improve metabolic, gut, and cognitive health, in addition to potential longevity benefits. 

The concept behind intermittent fasting is simple: it revolves around specific timing for meals which create designated fasting and eating windows in your day. Common methods include the 16/8 method, where individuals fast for 16 hours and eat during an 8-hour window, the 5:2 method, which involves regular eating five days a week and reduced caloric intake for two days, and the 24-hour fasting method, where entire meals are skipped for a full day.

Scientific research supports intermittent fasting’s effectiveness. It triggers a state of ketosis, wherein the body uses stored fat for energy instead of glucose, leading to efficient fat burning and potential weight loss. Additionally, intermittent fasting improves insulin sensitivity, reduces insulin resistance, and encourages cellular repair processes, which can contribute to overall metabolic health and protect us from conditions like heart disease, stroke, cancer, and diabetes. 

Fasting has been linked to potential longevity benefits. It can initiate a process called autophagy, which prompts our cells to repair and remove non-functioning cells. This is one reason some lean into fasting to protect themselves from age-related diseases.

Intermittent fasting may also positively impact cognitive function. Some proponents claim it enhances mental clarity and focus by increasing brain-derived neurotrophic factor (BDNF) production, which is a protein associated with brain health. However, more research is needed to fully understand its effects on human cognition.

Some of my personal reasons for fasting is that it teaches me patience, helps me counter periods of big feasting, and supports me while I travel. An example of patience comes in when we are drawn to a bakery window. When you know you can fast, you don’t need sugar for fuel and can rely on your fat stores. Cravings for those baked goods are reduced and you can choose whether you want to wait until you get quality Real Food, or you indulge in that croissant occasionally.

I also like to fast after holiday feasts because I can eat two days’ worth of delicious food in those situations. Think Thanksgiving or big weddings.

Fasting is also helpful when I travel, as airports and the open roads are notorious for their lack of Real Foods. I often just drink water and wait for something worth my while at my destination where I can sit down with friends or family and enjoy a real meal!

While intermittent fasting offers numerous advantages, it may not be suitable for everyone. Pregnant or breastfeeding individuals, those with a history of eating disorders, or certain medical conditions should approach it cautiously and seek professional guidance. Please speak with your health care provider or Naturopath for a proper assessment and to help you select a fasting routine best suited to your body and health goals. 

Like learning any skill, I recommend starting slowly and working towards improving over time. It will be worth it in the long run.

Reference:

The Obesity Code, by Dr. Jason Fung

Moore MN. Lysosomes, Autophagy, and Hormesis in Cell Physiology, Pathology, and Age-Related Disease. Dose Response. 2020 Jul 7;18(3):1559325820934227. doi: 10.1177/1559325820934227. PMID: 32684871; PMCID: PMC7343375.

Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.

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How To Deal With A Lack Of Sunlight

By Dr. Tamara Kung, ND

The amount of time we are exposed to light has a profound influence over our physical and mental health. Light is a fundamental external cue and all living organisms have been exposed to it for eternity. It’s no wonder that every part of our biology is linked directly or indirectly with the light of the day and night. 

In flowers for example, light signals them to open their petals to soak up sun for photosynthesis and the occasional pollination from a bee. At night, they protectively close their petals. In experiments when they are put in a greenhouse and are exposed to erratic light schedules (while still receiving the same amount of total light exposure as with natural light exposure), they wither away and die. In humans, phototherapy, or light as medicine, is being used to enhance health and well-being.

Why is that? What is light exactly, and how does it impact our health? And what do I do when the sun is behind the clouds for so many days?

In the most basic sense, light is a wave. We all know light is a spectrum (think Pink Floyd’s Dark Side of the Moon album) made up of various colours. Each colour, and those we cannot see like infrared and UV, have various lengths of waves. Infrared and red lights are long and drawn out. They can pass through our skin, penetrate into our organs, and even enter on a cellular level impacting our DNA or mitochondria!

Blue light, or UV light, are very short wavelengths and influence our health at the level of our skin and eyes. This has an indirect influence on our health. 

It is this full spectrum of light that has an ability to impact our health at every level. As we learn more about light’s affect on our health, we realize it’s like a sharp, precise scalpel. It’s no wonder the power of light continues to be such a highly investigated topic! Current research shows the following influences from light:

Lighting up your day: UVB / Blue light benefits (think daylight/ sunlight!)

  • Activates our immune system.
    • This helps explain why during the spring and summer months we get fewer colds and flus. It’s not that we’re exposed to less germs (germs are everywhere, always), it’s just that our immune system is better at deploying immune cells and combating bacteria and viruses.
  • Triggers regeneration in our skin, hair, and nails.
    • Ever wonder if it’s just a coincidence that hair thins during the winter months, or that hair and nails grow more quickly in the summer? This is linked to the mechanism that UVB light triggers, stimulating an increased turn over of stem cells that help produce more new and healthy cells. So, our skin, hair and nails often look more youthful and healthier during the sunnier seasons!
  • Improves mood!
    • One of the big struggles for us during the long winter months is that we can start to feel more down. Studies show that daylight exposure early in the day can effectively improve mood and help reduce symptoms of depression. 

But with winter weather, we have less overall sunlight to enjoy, and we tend to really restrict our time outdoors due to the temperature and conditions.

Fear not. There is something you can do. Here are three tips to incorporate some daylight therapy into your daily routine:

  1. Open your blinds right when you wake up!
  2. Enjoy your breakfast/ coffee beside a window, or even better, outside in the sunlight.
  3. Go outdoors soon after waking. Enjoy a walk to get your coffee/ or with your coffee, walk to work, or exercise outdoors for 30-60 minutes.

When the above options don’t work, there are alternate solutions such as indoor sunlight lamps. Studies show that 10,000 lux for 30 minutes first thing in the morning can improve mood. Examples of lamps are here and here.

Timing is key. Blue light delivers its benefits to us when used in the daytime coinciding with our body’s evolution with the sun cycle. On the flip side, blue light at night can impair us.

UVB/ Blue light at night impairments: 

  • Inversely affects mood, so being exposed to this kind of lighting, via artificial lights at night, can increase depression and mood disruption.
  • Increased heart rate, meaning that our stress state stays overly active and impairs our ability to relax.
  • It reduces our heart rate variability (lower HRV means we have lower resilience to stress and poorer cardiovascular fitness; we want to aim for a higher HRV!).
  • Impairs our metabolism.
  • Makes us wake up with insulin resistance meaning we start the day with impaired, less than ideal blood sugar levels, making weight loss goals more difficult to achieve.
  • Dissipates melatonin.

Melatonin is our hormone of darkness. Darkness is its cue to be released into our system. It is what orchestrates the components needed to initiate and sustain quality sleep. But when we are exposed to blue light, our melatonin levels can drop to near zero which is not ideal. 

Our bodies have adapted to the times of the year when there is less sunlight. We naturally have more melatonin during these months. Yes, our bodies have evolved to benefit from seasonal changes of light as well which is pretty cool! Our bodies are way smarter than we often give them credit for. With more melatonin we feel sleepy more often and spend more time in bed, which is not necessarily a bad thing! Sleep is the ultimate underlying foundation for good health and all health goals such as those described with light exposure, immune function, healthier organs, and proper function of all physical and mental elements improve with better quality and quantity of sleep. Melatonin is also a potent antioxidant and anti-cancer molecule, so those longer cozy, dimmer evenings can be a powerful way to protect our health as well.

Your big takeaway to using light therapy in your evenings is to avoid blue light at night. Specifically, studies show that ideally refraining from blue light between 10pm-4am is ideal. If you must have your laptop on to do work or use a screen consider these tools to minimize the damage:

  • Instal f.lux
  • Use your night shift mode on your phone
  • Put on blue light blocking glasses (never wear blue light blocking glasses during the day, as this prevents you from reaping the benefits of daytime light exposure described above)

By understanding and appreciating how light and darkness impact our health we can utilize this powerful cue from our environment to support us. Our biology is wired to work in sync with these light and dark cycles that are all around us. If you are feeling out of sync, that’s OK! Our modern environment is not conducive to this natural rhythm. Pick just one action to practice and integrate into either your morning or evening routine. Choose the path of least resistance, and one that seems enjoyable to you, and then build from there!

References:

Panda, S. (2018). The circadian code: lose weight, supercharge your energy, and transform your health from morning to midnight. Rodale Books.

 Winter, C. W. (2017). The sleep solution: why your sleep is broken and how to fix it. Penguin Random House LLC.

Huberman, A. (2022). Using light (sunlight, blue light & red light) to optimize health. Retreived from https://hubermanlab.com/using-light-sunlight-blue-light-and-red-light-to-opt

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Set Meaningful Goals For True And Lasting Change

By: Grace Lindsey, BA, Certified Life Coach

January: A time of year where everybody tries to become a new version of themselves, repeating the same strategies that haven’t worked. ‘But really…it will work this time’. Sound familiar?

Why do we find it so hard to implement new habits, behaviours or lifestyle choices?

First thing we need to stop doing is “shoulding” ourselves. How many times have you said I should eat less junk food? I should workout more. I should try and be more social. Etc. Why “should” you do those things? Because society says so? Because your parents say so? Because you think you might be more loveable if you do? Instead of shoulding ourselves, I propose we get clarity on a compelling future or vision where we are working towards something that is meaningful and attainable.

‘Should’ pushes us nowhere, meaning combined with action pulls us forward.

When it comes to setting goals and implementing change, we must first look at our motivation. Knowing why a goal is important to us along with what benefits the achievement will bring is what will keep us going when we want to quit. It is within those moments that we keep going where our growth becomes limitless.

Once we are clear on the deeper meaning behind our goals, exploring the feeling attached to  desired outcomes is important. For example, if your goal is to lose 10lbs, ask yourself: What will I feel like when I have lost this weight? Is it confident? Is it free? Will you feel more energized to play with your kids on the weekend? When it comes to wanting something, we are usually seeking the feeling of achieving the goal vs the goal itself.

Lastly, we must have a daily practice in place where we are reminding ourselves of all the things mentioned above. For example:

  • five minutes of writing them down at the beginning of our day
  • meditating on them
  • reading them before we go to sleep every night
  • saying them out loud on the way to work
  • mentally rehearsing living our lives as this new version of us – what choices do you make? What habits do you have? How do you live?

This part is crucial for profound and lasting results. Unfortunately, living in hope that we will achieve the goals we set on January 1st, is just not enough to see it through. It is vital we remind ourselves as regularly as possible where we are heading, why it is important to us, what the feeling we are trying to achieve is and who we are becoming.

Another key ingredient is finding joy in the process. No journey is ever linear and if we are living in “I’ll be happy when I achieve this or change that” we will never truly be happy because our success, fulfilment and worthiness will be determined by our outcome. Plus, by the time we have achieved it, our goal post will probably have moved, and we will want something else anyways.

Here are 6 powerful questions to set meaningful goals and make lasting change:

  1. What do I want to achieve/what is my goal?
  1. What makes achieving this goal important to me?
  1. What benefits will achieving this goal bring to me?
  1. How will achieving this goal make me feel?
  1. How could I cultivate that feeling right now/every day?
  1. What daily practice can I put in place to remind myself of all these things?

It is now, we can take the first action step towards our compelling future.

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Score Yourself On These Four Pillars Of Clean Living: Part 2

By Dr. Tamara Kung, ND

In part 1 of our Four Pillars Of Clean Living, we covered Real Food (Pillar 1) and Antioxidants (Pillar 2). These benefits are critical for both physical and psychological well-being, as well as overall performance regardless of what you are doing.

We asked you to score yourself on the first two pillars, now it’s time to determine your overall score with the remaining two pillars.

Pillar #3: Find your level of movement 

Parallel to your circulatory system is another system called your lymphatic system. It’s a series of tubes just like blood vessels interspersed with lymph nodes. This is your superhighway for immune cells to travel between sites of infection, and also where most of your immune cells become activated to help protect you. The lymphatic system is also our big sewage system in a sense. It’s where our tissues deposit their waste and end products to be flushed out of our body and eliminated once and for all. 

Unlike our hearts however, the lymphatic system does not have an organ to pump the fluid around. Instead, it uses our movement, the contraction of our muscles, and the bending of joints to move things along. When we stay stagnant, guess what? Our body can’t launch an immune response as quickly, and we get a build up of waste which starts to impair the function of our body and mind.

Movement doesn’t have to be intense to produce the benefits, but if you love hard and intense exercise, that is also great to incorporate especially when guided by experts such as an accredited trainer, physio or chiropractor to keep you safe as you build up. Simple exercises include walking, swimming, yoga, pilates, and tai chi. 

For others movement can be as simple as flexing, stretching any joint area because this also helps squish and pump fluid around. Examples include:

  • Rolling your neck side to side or down and around – lots of lymph nodes in your  neck
  • Circling and then flexing your arms – lymph nodes in your armpits and elbows
  • Body weight squats – lymph nodes in your groin and knees
  • Deep belly breathing – lots of lymph nodes in your abdomen 

Pick a level of movement that is most enjoyable for you to incorporate on a regular basis.

Score yourself out of 10 (1 low, 10 high) on how well you move. ______________

Pillar #4: Create a sleep sanctuary 

While we sleep, your body is not latent. The amount of healing and cleaning up your body and mind undergo while sleeping is tremendous and is the ONLY time for full repair and taking out the garbage. Specifically, deep sleep is when our brains get a deep clean. 

Our brains have a system that becomes active while we sleep called the glymphatic system, a continuation of the lymphatic system. When we sleep, cavernous bins of the glymphatic system open up by 60% and are where the brain tissues can dump all the waste that accumulated throughout the day. 

If we shortchange sleep, we see an accumulation of waste products and toxic proteins in our brains which are associated with cognitive decline, memory impairment and an increased incidence of neurodegenerative diseases like Alzheimers’s. 

One powerful way to protect your sleep is to create a sleep sanctuary in your bedroom. This means the moment you walk into your room, it feels cozy, welcoming and is device free. This is how we can use your environment to trigger better quality of sleep and quicker onset with less interruptions.

A sleep sanctuary is one of the easiest ways to help your sleep, but there are many others. Pick one to practice at a time and as you get stronger with one, and it becomes second nature, layer on the next. Make it enjoyable – do it with others, do it to music, or make a game or checklist so you can satisfyingly check it off daily. 

Score yourself out of 10 (1 low, 10 high) on how well you move. ______________

Now let’s find out how you did overall. Add all of your scores to get a total.

Total Clean Living Score: ____________________

If your total is 30 or above, you are doing well. 20-30 you are average. Below 20 you have an opportunity to make a big difference in the quality of your health. It’s the compounding of these life enhancing routines that truly has the power to alter the trajectory of your health now and for your future!

Reference:

How not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Dr. Michael Greger

Why We Sleep: Unlocking the Power of Sleep and Dreams  by Matthew Walker

https://www.health.harvard.edu/mind-and-mood/are-toxins-flushed-out-of-the-brain-during-sleep

Zhang N, Jiao S, Jing P. Red Cabbage Rather Than Green Cabbage Increases Stress Resistance and Extends the Lifespan of Caenorhabditis elegans. Antioxidants (Basel). 2021 Jun 8;10(6):930. doi: 10.3390/antiox10060930. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228718/

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Can Your Fitness Handle These Baselines?

By Tim Irvine

There are many ways to be ‘fit’, but general fitness is important for ‘moving as young as possible’ for as long as possible. And it’s not just about moving well when you are over 40. Think about a toddler in a full, deep squat and then that same child as a 10-year-old. They have already lost their ability to squat optimally, and that negative adaptation continues over time.

Dr. Peter Attia is a world-renowned expert on longevity. His research has further proven how important movement and exercise are to many health factors.

When he works with clients, he has several baseline physical tests that he uses to establish objective metrics for a person’s current state is. These measures are all based in science and translate to how healthy someone is. To learn a bit more about how these translate to health, you can watch this video.


So how do you stack up?

Below are some of the assessments that he uses. These should not be looked at as things to go out and try today unless you already have a lot of experience with them. As described, they are meant for a 40-year-old other than the VO2 max. Performing any exercise to a max effort has injury risk, and the last thing I’m trying to suggest here is to go out and push yourself past your tissue limits. It’s all about establishing your baseline. I suggest stopping any of these when you get to the point of ‘wow, this is really hard’. Dead hang and Farmer carry especially.

  • Dead Hang – two minutes
  • 90 degrees at the knee static squat – 2 minutes
  • VO2 max is in the 75th percentile
    • Use this link to determine a submaximal measure of this and then input it into this percentile ranking tool. Farmer carry your body weight for two minutes (75% body weight for women)
  • Farmer carry for two minutes
    • Men – 100% of body weight
    • Women – 75% of body weight

You can incorporate a few others into the mix: vertical jump and deadlifting your body weight ten times. I think it’s safe to say you want to be in the 75th percentile or higher for vertical. Age-related norms for vertical can be seen here, but they are reported in centimetres.

Enjoy the challenge these tests provide but do so safely.

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Holy Shiitake: Can Mushrooms Actually Be Medicinal?

Dr. Tamara Kung, ND

Mushrooms are currently one of the most sought-after functional foods. We see them in every form, from teas, tinctures, chunks, and capsules, in some protein and greens powders. 

Over 270 different mushroom species have been identified to show anti-inflammatory, antimicrobial (think penicillin), and immune support. These benefits are attributed to some of their vitamin and mineral content, but most of their benefit is derived from their fibre content! 

One such fibre found in high quantities in mushrooms is 𝛽-glucan (beta-glucan) which is known for lowering blood pressure and blood sugar and for its anti-tumoral and antioxidant properties. 

On top of all that, as we’ve discussed in our previous articles on the benefits of a healthy microbiome, the fibres in mushrooms help take care of our gut bacteria too! And to learn about all the good health our microbiome generates for us, read our article here. 

No wonder the interest in studying these functional foods has taken off. Studies done in humans are growing, but most have been done on mice. However, the human studies we have so far show some promising outcomes. Here are a few to date:

Shiitake Mushrooms:

  • Daily intake of about 5-10 shiitake mushrooms over four weeks 
  • Increased number of white blood cells (gamma delta = first-line defence, NK = kill cancer cells)
  • Lowered markers of chronic inflammation (C-Reactive Protein)
  • Can indicate improved immune function and anti-cancer potential

Reishi Mushrooms

  • Reishi supplementation and chemo & radiation showed a positive response in improving the quality of life but not on survival rates.
  • Improved tumour response rates when used with chemo & radiation therapy
  • No decrease in tumour size when used alone
  • Can indicate reishi as a safe and effective adjunct to conventional cancer therapy

White Button Mushrooms 

  • Done for recurrent prostate cancer at about 1 cup of mushrooms daily
  • Decreased PSA (an indicator of prostate cancer progression) levels and kept in remission 1 in 18 participants 
  • Of 36 participants, four saw a drop of over 50% in their PSA levels
  • Two had a complete reduction in PSA levels,  measuring at 0 (undetectable levels) even after 40 months
  • Can indicate a one in nine chance you can reduce PSA levels by at least 50%
  • Can indicate a one in 18 chance that someone can achieve sustained remission without any side effects or toxicity

Due to all the antioxidant healing properties that start in the gut when we eat mushrooms, or a diet rich in fibre, studies are also finding a correlation between mushrooms and colon cancer prevention. 

So, our takeaway, mushrooms can be a medicinal food – not to mention they are delicious. Whether you enjoy mushrooms in soups, chilis, sautéed or puréed, go ahead and incorporate them into your regular rotation. 

It’s best to cook your mushrooms for two reasons. One to break down their tough cell walls and access the valuable nutrients inside. Two, some raw mushrooms can be toxic, but the heat will destroy these toxins, making them safe to eat. 

For those strapped for time in the kitchen or who don’t like the taste of mushrooms, creative products like powders & capsules come in handy, so you don’t miss out on all their healing, health-promoting benefits!

References:

Dai X, Stanilka JM, Rowe CA, et al. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. J Am Coll Nutr. 2015;34(6):478-87.

Jin X, Ruiz Beguerie J, Sze DM, Chan GC. Ganoderma lucidum (Reishi mushroom) for cancer treatment. Cochrane Database Syst Rev. 2012;(6):CD007731.

Popović V, Živković J, Davidović S, Stevanović M, Stojković D. Mycotherapy of cancer: An update on cytotoxic and antitumor activities of mushrooms, bioactive principles and molecular mechanisms of their action. Curr Top Med Chem. 2013;13(21):2791-806.

Roupas P, Keogh J, Noakes M, Margetts C, Taylor P. Mushrooms and agaritine: a mini-review. J Funct Foods 2010;2:91-8.

Tanaka A, Nishimura M, Sato Y, Sato H, Nishihira J. Enhancement of the Th1-phenotype immune system by the intake of oyster mushroom (Tamogitake) extract in a double-blind, placebo-controlled study. J Tradit Complement Med. 2015;6(4):424-30.

Twardowski P, Kanaya N, Frankel P, et al. A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer: Roles of cytokines and myeloid-derived suppressor cells for Agaricus bisporus-induced prostate-specific antigen responses. Cancer. 2015;121(17):2942-50.

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Is your sleep increasing or decreasing information

By Tim Irvine

Everyone loves a good night’s sleep. The feeling we get is almost euphoric when it happens, so why wouldn’t we love it? Besides the conscious happiness we have with good sleep, so many subconscious, biochemical benefits help our health over the short and long term.

We have also come to understand the evidence linking inflammation to poor health is conclusive. Knowing what causes inflammation is critical if we want to avoid various forms of the disease, poor mental health, and an inability for injuries to heal well. That’s where the quality of our sleep comes in.

Is there a link between sleep and inflammation? You bet there is.

A recent Harvard Health article examines the effect of poor sleep on inflammation. Sleep deprivation, particularly that of deep sleep, leads to increases in inflammation for several reasons:

  • An increase in inflammatory molecules within the body
  • Cells in blood vessel walls that activate inflammation are triggered because blood pressure does not decline as it would with proper sleep
  • A build-up of protein in the brain creates inflammation

Twenty-five percent of Canadians suffer from sleep issues that prevent them from getting the quality sleep they need. Then there is the portion that doesn’t know they have issues. This means a good percentage of our population is not getting adequate sleep and are therefore prone to health-damaging inflammation.

If you have trouble getting to or staying asleep, you have a more concerning form of sleep deprivation. If you fall asleep easily and sleep through the night, that’s good. If you do so but sleep less than 7 hours, you may not get enough quality cycles in, which can lead to inflammation build-up.

Getting an understanding of your unique sleep patterns is important. After all, knowledge is power. If you are certain you have a sleep issue, consult a medical professional specializing in sleep. If you are uncertain and curious, do the same, or you can turn to sleep measurement devices like an Oura Ring to gain some valuable data. I am a perfect example of how objective data can be of benefit. I consistently had seven hours from lights out to my alarm going off but using one of these devices; I found out I was not getting the cycles of deep sleep I needed. I added a full hour to my sleep pattern and have felt much better.

Add this knowledge and habit to your anti-inflammatory toolbox, and you will experience immediate and long-term benefits. You will be happy you did.

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All Disease Begins in the Gut: Top 3 Foods For Gut Health

Dr. Tamara Kung, ND

The title of this article is in part a direct quote of Socrates, that the root cause of human disease may in fact stem from our gut health. Today’s scientific literature is revealing the “how” and “why” of something that was accurately observed over 2000 years ago. 

We see studies showing that chronic constipation may be linked with Parkinson’s, and that anxiety and depression go hand in hand with gas, bloating and other digestive symptoms. Those with multiple sclerosis, depression, and schizophrenia, show changes in the composition of gut bacteria. 

The microbes that live in our gut outnumber our human cells in a 10:1 ratio. So technically speaking we have more microbe DNA than we do human DNA. That’s worth some perspective. Think about it, we have evolved millions of years that cultivated this symbiotic relationship between human and bacteria. We house these bacteria in our warm, damp gut, where food magically comes down to feed them on a regular basis. They’ve got it so good inside of us! In return, they produce the most potent anti-inflammatory short chain fatty acids which help our body heal, serotonin for our happiness, and they make up 70% of our immune system. (Refer to our article on the importance of reducing inflammation)

Throughout human history we’ve eaten foods that were raw or minimally processed which allowed this relationship to flourish and become an integral foundation for human health. In no time at all, our food made a 180° turn. Most foods now are ultra processed, meaning they lack what previously supported our gut bacteria.

What exactly changed?

  1. Processing removes fiber
  2. Emulsifiers and gums added – understand how they impact our gut here
  3. Fewer ingredients and a lack of diversity

When we think about eating for our gut health, we need to first consider what the healthy bacteria need to grow. Their favourite foods are fiber. Fortunately, fiber comes from every food that grows from the ground! Unfortunately, conversations on nutrition focus in on carbohydrates, fats, and proteins. That’s because these are functional fuel sources for the human cell, but we’ve forgotten that we are also eating for our friendly bacteria as well. When we forget to feed them, they starve off and begin to die leading to reduced abundance and diversity which is associated with many diseases. 

When the population and diversity are re-established, we see positive impacts on health outcomes. For instance, an interesting study done on dark chocolate highlights the therapeutic ability of building a healthy gut. The researchers of this study wanted to differentiate why dark chocolate seemed to help improve people’s mood and lowered anxiety. They also helped define specifically, what type of dark chocolate (70% or 85%), and how much (30g daily for 3 weeks). Their results were illuminating in that dark chocolate had the ability to increase the amount of healthy bacteria DNA found in stool samples, and the diversity of species. 

Thankfully, the most nourishing foods for your gut don’t have to be bran buds and Metamucil. Here are three excellent, gut building sources to start adding or increasing in your diet.

  1. Fermented Foods like kimchi, sauerkraut, miso, tempeh, and kefir
  2. Fibrous foods like every single plant on this planet. Specific superstars are beans/ legumes, seeds, raspberries, broccoli, and oats just to name a few!
  3. Last, but not least, there’s the case for dark chocolate 85% or higher!

So, diversify your meals. It can be just one new type of seed added to your breakfast, sauerkraut with your salads, and dark chocolate as an occasional treat alongside berries and nuts. 

The most important component to eating healthy sustainably is that you enjoy it. Choose flavours and textures that interest you but also support gut health Be open to discovering some new go-to’s, and your gut will thank you for it!