Mikayla PCOS

Posted on March 2, 2024 by amwaltamath

Mikayla

Battling PCOS and my journey

A daily Battle

It’s always been a dream of mine to start a family. As a child, I dreamed about having babies. However, I stopped taking birth control shortly after our wedding, and that’s when the battle began.

I was diagnosed with Hypothyroidism at first, which is common for women. I notice something wasn’t right when I felt lethargic and started to gain weight. I’ve always been thin, and I didn’t have any dietary changes, so I knew something was off. I started taking medication, but I still struggled to lose weight. After a couple meetings with an endocrinologist, I was also diagnosed with Polycystic Ovary Syndrome. (PCOS) For anyone trying to start a family, PCOS is real battle and struggle. Someone battling PCOS may experience excessive hair growth, thinning hair, acne, weight gain, and inflammation.

My dream of having a baby has become more of an uphill battle, and I have to work even harder to be able to create the right environment. For women battling PCOS, we need to stick together! Support is important, and lifestyle changes even more crucial. I’ve never had to worry about dieting or watch what I ate. I also ate in moderation, but now, I had to focus on macronutrients. I would often battle between feeling too inflamed to workout, and forcing myself to do it! It’ important for women with PCOS to maintain a healthy weight despite the additional struggles.

It’s important for us to stay at a healthy weight, limit or completely eliminate simple carbohydrates, and be active with little flexibility. I’m not bragging when I say that I could eat almost anything and not have to worry about gaining a pound to now eating even better and still battling gaining weight. I have a very loving and supporting husband who is there for me, and he’s a fitness and health nut, but we still struggle with symptoms of PCOS.

On most days, I eat less calories than required, and yet, I still end up feeling bloated. Certain foods cause my body to react differently, so it’s been a major lifestyle change. Although diet is one aspect, but my greatest struggle is fertility. I often think it’s not fair that all I’ve dreamed about was having a child, and it’s been a struggle. I’m here to say, LET’S NOT GIVE UP!

Support

Support is crucial, and making sure we’re in this together gives us hope. Follow me as we continue the battle with PCOS!

Berberine

Posted on February 29, 2024October 27, 2025 by amwaltamath

The benefits of

Berberine

Berberine Benefits

Berberine is a plant alkaloid possessing scientifically determined mechanisms of the prevention of the development of atherosclerosis, type 2 diabetes, and obesity, as well as cardiovascular complications and cancer.

Should You take Berberine?

Recently, a lot of claims have been made regarding the benefits of Berberine. Such claims are comparing Berberine to a popular weight loss drug, Ozempic. However, more research has shown the protective benefits of Berberine including prevention of cardiovascular disease and cancer. In addition to prevention, the benefits of Berberine have shown positive results for metabolic syndrome and diabetes. A recent study has confirmed the significance of its anticancer activity and its effectiveness in neurological, metabolic, and cardiovascular disorders. The compound has been subjected to multiple clinical evaluations in patients with the metabolic syndrome, and its use in related diseases

The fight between metabolic syndrome and insulin resistance! It’s important to focus on obesity and insulin resistance, which is a major component of obesity. Berberine may also help your body utilize glucose more effectively, which is a major problem with prediabetic patients. Berberine also enhances the expression of the AMPK-dependent adipose tissue triglyceride lipase, which is positively associated with long-term weight loss and is one of the mechanisms of action in the prevention of obesity.

Benefits of Berberine

The primary benefits of Berberine is weight loss by improving glucose metabolism. Berberine has always been used in traditional medicine as a plant extract, but new research methods have established that berberine is a promising treatment for current diseases. A recent study has confirmed the significance of its anticancer activity and its effectiveness in neurological, metabolic, and cardiovascular disorders.

Sources

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Ye Y, Liu X, Wu N, Han Y, Wang J, Yu Y, Chen Q. Efficacy and Safety of Berberine Alone for Several Metabolic Disorders: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Front Pharmacol. 2021 Apr 26;12:653887. doi: 10.3389/fphar.2021.653887. PMID: 33981233; PMCID: PMC8107691.

Lee B, Shim I, Lee H, Hahm DH. Berberine alleviates symptoms of anxiety by enhancing dopamine expression in rats with post-traumatic stress disorder. Korean J Physiol Pharmacol. 2018 Mar;22(2):183-192. doi: 10.4196/kjpp.2018.22.2.183. Epub 2018 Feb 23. PMID: 29520171; PMCID: PMC5840077.

Shrinivas K. Kulkarni, Ashish Dhir,
On the mechanism of antidepressant-like action of berberine chloride,
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Fan J, Zhang K, Jin Y, Li B, Gao S, Zhu J, Cui R. Pharmacological effects of berberine on mood disorders. J Cell Mol Med. 2019 Jan;23(1):21-28. doi: 10.1111/jcmm.13930. Epub 2018 Nov 18. PMID: 30450823; PMCID: PMC6307759.

Fang W, Huang X, Wu K, Zong Y, Yu J, Xu H, Shi J, Wei J, Zhou X, Jiang C. Activation of the GABA-alpha receptor by berberine rescues retinal ganglion cells to attenuate experimental diabetic retinopathy. Front Mol Neurosci. 2022 Aug 9;15:930599. doi: 10.3389/fnmol.2022.930599. PMID: 36017075; PMCID: PMC9396352.

Lu Yang, Yuzhen Huang, Fengxi Chen, Yan Wang, Kunhan Su, Ming Zhao, Weiwei Tao, Wanli Liu,
Berberine attenuates depression-like behavior by modulating the hippocampal NLRP3 ubiquitination signaling pathway through Trim65,
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https://doi.org/10.1016/j.intimp.2023.110808.

Keto and Muscle

Posted on February 28, 2024October 27, 2025 by amwaltamath

Is Keto the way to go?

Well, this would depend on your health goal and foods you like. The data proves that weight loss will occur regardless if you eat a low carbohydrate diet or a low fat diet. Reducing calories from a single source of macronutrients will aid in weight loss. It’s important to consider the types of foods you enjoy and if they fit into the higher carbohydrates – low fat or higher fat – low carbohydrate model. The foods you tend to enjoy will help you stay focused on your diet. For example, if you like eggs, meats, dairy, nuts and seeds, then it would be wise for you to go low carbohydrate. However, if you like oatmeal, rice, potatoes, and pasta, then it would be wise to go low fat -higher carbohydrates. The best diet is the one you’ll end up sticking with.

What is Keto? Keto is short for ketogenesis, which is the process of creating ketone bodies to serve as a fuel source if glucose levels are too low. It should be advised that ketone synthesis reaction yields HMG CoA, which is a precursor of cholesterol. This concludes higher elevations of serum cholesterol as a result of being on a low carb diet. The theory behind keto is by limited glucose by means of carbohydrates, then the body will processes fat to sustain energy balance.

How does our body burn fat?
In order for our body to obtain energy from fat, our body will break down triglycerides into fatty acids and glycerol. This process is known as lipolysis, and fatty acids are oxidized by B-oxidation into acetyl CoA. Acetyl CoA is used by the Krebs cycle to generate energy. Triglyceride molecule yield more energy than carbohydrates and are an important source of energy. Organs such as the brain require glucose in order to function. However, the body can use ketones as an alternative energy source to keep the brain functioning when glucose is limited. If ketones aren’t used, then they can be broken down into CO2 and acetone. Acetone is removed by means of exhalation, which may cause the breath of an individual to have sweet breath like alcohol. The carbon dioxide produced can acidify the blood, and could lead to diabetic ketoacidosis.

The problem is carbohydrates and Fat together

When glucose levels are complete, acetyl CoA generated by glycolysis is converted into fatty acids, triglycerides, cholesterol, steroids, and bile salts. Lipogenesis creates fat from acetyl CoA generated from the Krebs cycle an place in the cytoplasm of adipocytes (Fat cells) and hepatocytes. (Liver cells) It would be recommended to not consume too many calories from fat and carbohydrates at the same time. The theory behind is both contribute to fuel sources for the body, and when glucose is in abundance, then the body will store the excess as fat.

Issues with Keto Diet?

Data has shown favorable biochemical and physiological effects during weight loss periods. However, there’s been studies to record endothelial function, C-reactive Protein and fat during maintenance level. High fat diets, like the one Keto promotes has been shown to increase low-density lipoprotein, increase visceral obesity and metabolic syndrome proving the long term effects may not be favorable. However, saturated fat might be the source of the problem compared to unsaturated fat. There’s also a problem for men due to lower resting testosterone and greater cortisol levels post physical activity. A low carbohydrate diet over a long period of time may cause greater affects on the endocrine system. What about for women? In a randomize cross over study, women had reduced exercise performance in activities on a keto diet. Ketogenesis is a process to supply glucose to the organs that require glucose, and limited studies have shown the long term effects of being in this state. Data suggest an increased risk for metabolic syndrome.

What's best for performance

This also depends on the type of physique or style of training you prefer. If you want a smaller, lean physique then eating a low carbohydrate diet and higher fat might work better for you. A ketogenetic style diet will limit glycogen in the muscle making the muscle look flatter. If you enjoy moderate to low resistance training, jogging, and walking, then lower carbohydrates may work better for you depending on your level of performance. A low-carb diet might not be suited for a strength athlete or a long distance runners. The primary reason for this logic is due to the metabolic pathway to process energy by means of ATP for use by the body to power physiological processes. Glucose is the body’s most readily available source of energy. After digestion, the body breaks down polysaccharides into monosaccharides, which are transported from the small intestines to the circulatory system or stores the excess as glycogen stored in the muscle cell. Since glycogen is the primary energy source for easily expenditure, it’s valuable during exercise and weight training. Building muscle in a ketogenetic state is counterproductive. Eating carbohydrates is valuable when considering carbohydrates with a low glycemic index. A glycemic index is a metric used to determine the rate of breakdown. Simple sugar is very high whereas oatmeal is low.

The Break Down (Science)

Key organs require glucose to function including the brain, and therefore it’s essential to maintain a minimum blood glucose level. The breakdown of carbohydrates from whole food sources packet with fiber and phytonutrients is preferred, and carbohydrate metabolism is an extensive process called Glycolysis. glycolysis is rather complex exchange of phosphates molecules referred to as the Krebs cycle to produce 4 ATP molecules. Carbohydrate metabolism involves multiple processes such as glycolysis, Krebs Cycle, and the electron transport chain.

During times of starvation or low carbohydrate diets, the liver is able to synthesize new glucose from pyruvate, lactate, glycerol, or amino acids alanine or glutamine. This process is known as Gluconeogenesis.

How does the body breakdown fat? Lipid metabolism begins in the intestine where triglycerides are broken down into fatty acids and monoglyceride molecule by means of pancreatic lipases.

Final Take

Data shows, at least for short term, keto diets are safe and effective for losing weight. However, a reduction of calories from all macronutrients is the preferred method for weight loss. Some data concludes an adherence to a keto-diet proving the diet to be less effective the longer someone stays on the diet. To take advantages of both lipid and carbohydrates metabolism, carbohydrate and fat cycling would be the best approach. Carb- cycling is the method for alternating between high carb – low fat either on a weekly or monthly cycle. Ketogenic diets may help aid in weight loss because it’s easier for people to avoid one macronutrient than focus on reducing calories from all sources. However, data proves that weight loss occurs at the same rate regardless of high fat-low carb or high carb- low fat. Similar to the source of carbohydrates, the source of fat may play a crucial rule in the prevention of cardiovascular disease.

Sources

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Ornish D. Comparison of diets for weight loss and heart disease risk reduction. JAMA. 2005 Apr 6;293(13):1589-90; author reply 1590-1. doi: 10.1001/jama.293.13.1589. PMID: 15811973.

Nordmann AJ, Nordmann A, Briel M, Keller U, Yancy WS Jr, Brehm BJ, Bucher HC. Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Arch Intern Med. 2006 Feb 13;166(3):285-93. doi: 10.1001/archinte.166.3.285. Erratum in: Arch Intern Med. 2006 Apr 24;166(8):932. PMID: 16476868.

Skytte MJ, Samkani A, Petersen AD, Thomsen MN, Astrup A, Chabanova E, Frystyk J, Holst JJ, Thomsen HS, Madsbad S, Larsen TM, Haugaard SB, Krarup T. A carbohydrate-reduced high-protein diet improves HbA_1c and liver fat content in weight stable participants with type 2 diabetes: a randomised controlled trial. Diabetologia. 2019 Nov;62(11):2066-2078. doi: 10.1007/s00125-019-4956-4. Epub 2019 Jul 23. PMID: 31338545.

Tay J, Luscombe-Marsh ND, Thompson CH, Noakes M, Buckley JD, Wittert GA, Yancy WS Jr, Brinkworth GD. Comparison of low- and high-carbohydrate diets for type 2 diabetes management: a randomized trial. Am J Clin Nutr. 2015 Oct;102(4):780-90. doi: 10.3945/ajcn.115.112581. Epub 2015 Jul 29. PMID: 26224300.

Wachsmuth NB, Aberer F, Haupt S, Schierbauer JR, Zimmer RT, Eckstein ML, Zunner B, Schmidt W, Niedrist T, Sourij H, Moser O. The Impact of a High-Carbohydrate/Low Fat vs. Low-Carbohydrate Diet on Performance and Body Composition in Physically Active Adults: A Cross-Over Controlled Trial. Nutrients. 2022 Jan 18;14(3):423. doi: 10.3390/nu14030423. PMID: 35276780; PMCID: PMC8838503.

Burke LM, Whitfield J, Heikura IA, Ross MLR, Tee N, Forbes SF, Hall R, McKay AKA, Wallett AM, Sharma AP. Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability. J Physiol. 2021 Feb;599(3):771-790. doi: 10.1113/JP280221. Epub 2020 Aug 19. PMID: 32697366; PMCID: PMC7891450.

Whittaker J, Harris M. Low-carbohydrate diets and men’s cortisol and testosterone: Systematic review and meta-analysis. Nutr Health. 2022 Dec;28(4):543-554. doi: 10.1177/02601060221083079. Epub 2022 Mar 7. Erratum in: Nutr Health. 2022 Dec;28(4):783. PMID: 35254136; PMCID: PMC9716400.

Wroble KA, Trott MN, Schweitzer GG, Rahman RS, Kelly PV, Weiss EP. Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial. J Sports Med Phys Fitness. 2019 Apr;59(4):600-607. doi: 10.23736/S0022-4707.18.08318-4. Epub 2018 Apr 4. PMID: 29619799.

Zdzieblik D, Friesenborg H, Gollhofer A, König D. A high carbohydrate diet with a low glycaemic index improves training effects in male endurance athletes. Int J Food Sci Nutr. 2022 Nov;73(7):965-972. doi: 10.1080/09637486.2022.2091525. Epub 2022 Jun 26. PMID: 35758204.

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White AM, Johnston CS, Swan PD, Tjonn SL, Sears B. Blood ketones are directly related to fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate diets for weight loss: a pilot study. J Am Diet Assoc. 2007 Oct;107(10):1792-6. doi: 10.1016/j.jada.2007.07.009. PMID: 17904939.

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Are Carbs Bad

Posted on February 10, 2024October 28, 2025 by amwaltamath

Are

Carbohydrates

Bad?

Low carb/ keto/ atkins, and now carnivore all promote weight loss, but is it truly weight loss or loss of weight from water and muscle?

Carbohydrates

Do carbohydrates make us fat and do low carb diets work?

Low Carb- High Fat

Do carbohydrates make us fat?

Simple answer is no, carbohydrates do not make us fat. A surplus of calories will make us gain weight, but carbohydrates alone will not. Of course there’s carbohydrates and BETTER carbohydrates. When carbohydrates are processed, the contents are normally isolated and stripped of fiber. Also known as refined carbohydrates, refers to the processes of removing fiber and other nutrients from the source for sugar. Fructose and sucrose are the different types of sugars, and the body processes them differently. For example, an apple is very different than a bread although the carbohydrates might be the same. An apple contains fructose, fiber, and phytonutrients to slow the rate for your body to break down and turn into sugar.

Carbohydrates and Fat

Two primary sources of energy for the body is fat and carbohydrates. The debate on whether low carbohydrates diets are superior to low fat diets are anecdotal. The data shows a reduction in calories from either source yields the same weight loss. In some models, a low fat diet lost a bit more weight the longer the diet was enforced. There’s the thermal affect of macronutrients and their contribution to weight gain. Protein and carbohydrates contain 4 calories per-gram whereas fat contains 9 calories per-gram. Foods high in fat will naturally contain more calories than foods higher in protein and carbohydrates. The family of carbohydrates includes both simple and complex sugars. Glucose and fructose are simple sugars whereas starch, glycogen and cellulose are examples of complex sugars.

The problem most people experience is high fats and high carbohydrates in combination can lead to more fat gain then adjusting or compensating for each source of energy. To further expand on this topic, a lot of processed foods contain high fat and carbohydrates, which leads to a calorie surplus. For example, foods like French fries are a starch fried in fat, and when you add more fat from cheese and meat in loaded fries, then you have a metabolic disaster. Of course, it tastes amazing because we’re naturally attracted to those types of foods. Fat metabolism is the oxidation of fatty acids to generate energy or form new fats from smaller molecules. Fat and carbohydrate metabolism are associated for products of glucose and can be converted into fat.

Data shows that weight loss occurs by reducing calories from all sources of macronutrients.

L-theanine

Posted on February 2, 2024October 27, 2025 by amwaltamath

L- Theanine

Why you should consider taking L- Theanine

L- theanine is the primary amino acid in tea leaves, and known for it’s calming affect. Although recent data shows it may also play an important role in immunity and prevention. Numerous cell and animal studies have proven that theanine plays an important role in reducing inflammation. Additionally, theanine may also help with nerve damage, gut health and prevention of tumors by regulating glutathione synthesis and the secretion of cytokine and neurotransmitters.

Theanine may also improve cognitive performance and enhance working memory. In a study from 2021, researchers found a single dose of theanine reduced the reaction to attention to tasks, and increased the number of correct answers while decreasing the number of omission errors in working memory tasks. Another randomized, placebo controlled, crossover, and double-blind trial shown significant improvements in overall mental health while reducing stress. Overall, depression, anxiety and sleep scores all decreased and cognitive function scores improved of 4 weeks of 200mg taken daily.

Citations:

Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study. J Med Food. 2021 Apr;24(4):333-341. doi: 10.1089/jmf.2020.4803. Epub 2021 Mar 22. PMID: 33751906; PMCID: PMC8080935.

Chen S, Kang J, Zhu H, Wang K, Han Z, Wang L, Liu J, Wu Y, He P, Tu Y, Li B. L-Theanine and Immunity: A Review. Molecules. 2023 May 1;28(9):3846. doi: 10.3390/molecules28093846. PMID: 37175254; PMCID: PMC10179891.

Dassanayake TL, Kahathuduwa CN, Weerasinghe VS. L-theanine improves neurophysiological measures of attention in a dose-dependent manner: a double-blind, placebo-controlled, crossover study. Nutr Neurosci. 2022 Apr;25(4):698-708. doi: 10.1080/1028415X.2020.1804098. Epub 2020 Aug 11. PMID: 32777998.

Lopes Sakamoto F, Metzker Pereira Ribeiro R, Amador Bueno A, Oliveira Santos H. Psychotropic effects of _L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacol Res. 2019 Sep;147:104395. doi: 10.1016/j.phrs.2019.104395. Epub 2019 Aug 11. PMID: 31412272.

Williams JL, Everett JM, D’Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr. 2020 Mar;75(1):12-23. doi: 10.1007/s11130-019-00771-5. PMID: 31758301.

Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118.

Carno-no

Posted on January 19, 2024October 28, 2025 by amwaltamath

Health

and Fitness

Carnivor DIet

A great way to fit into a smaller coffin for an earlier death.

A new wave of social media influencers are talking about benefits of a meat-based diet. What is a meat-based diet? Also known as the carnivore diet, this diet is gaining popularity and health claims, but is it legit or just more social media hype?

A diet composed of meat and butter… and its healthy? Sign me up! But do these claims hold true or are these just temporary benefits? What about long term health? Despite social media influencers claiming better looking skin, weight loss, less fatigue, less brain fog, and more energy, majority of doctors are advising their patients to stay away.

What does the science say?

Carnivor

Benefits

Eat meat, butter and fats, and still be health? Sounds too good to be true, and that’s because it is.

The truth

It seems every decade or so, the low carb community makes its way into our lives. Dr. Atkins promoted the high fat – low carb diet in the 60’s. However, the diet didn’t get popular until the 80’s, which is also when obesity population increases as well. In its early adaptation, the diet was animal based while restricting carbohydrates to lose weight. However, low carb diets don’t work unless you stay on the diet forever. More recent data shows keto diets are terrible for longevity and increases risk of osteoporosis. High fat diets have shown to increase inflammation causing fatty liver disease and pancreatitis. Keto diets are beneficial for the extremely rare medical conditions, but for weight loss, it’s not healthy.

Low carb diets impair artery function despite weight loss. The role of low carbs only work for weight loss while you stick to a low carbohydrate diet. Once you’re off the diet, then the weight comes back in abundance. If you’re a bodybuilder or want to put on muscle, then a low carb diet will drastically compromise your muscle gains and performance.

High fat diets increase blood glucose? How would a low carb diet increase blood glucose? Fat is easily converted into energy. Insulin is the key to unlock the door into our muscle cells. What if there’s high insulin, which is the key, but the lock is gummed up. This is called intramyocellular fat, and fat in the bloodstream can block the signaling. In other words, free fatty acid concentration causes insulin resistance by inhibition of glucose transport with a subsequent reduction in rates of glucose oxidation and muscle glycogen synthesis. This is known as insulin resistance.

Lower the fat out of the blood and you lower the glucose out of the blood, and this demonstrates that the sugar tolerance of healthy individuals was impaired by administering a low-carbohydrate high-fat diet, whilst it was improved when a high-carbohydrate low-fat diet was taken.

What about fat and cholesterol?

The fat you eat is the fat you wear. At least that’s the case when it comes to saturated and trans fat. We know lower the total cholesterol, then lower the risk of stroke, heart disease, atherosclerosis, and certain types of cancers. We also know that a low carb – high fat diet impairs exercise and endothelial function. There’s much debate on whether dietary cholesterol affect serum cholesterol. In studies for people following meat-based diet where 85% or more of their caloric intake was from red meat. Their Low-density lipid protein, LDL cholesterol was significantly increased. Higher LDL is a major risk factor for heart disease. You know, the number one cause of death in America.

Only about 20% of dietary cholesterol in the blood comes from food, and the rest in manufactured by the liver. Excess cholesterol in the blood is a risk factor for heart disease. Cholesterol plays a crucial role in production of vitamin D and hormones like testosterone and estrogen. Lipid proteins assist with the movement of cholesterol throughout the blood, and the different types of lipid proteins are:

Chylomicrons are very large particles that mainly carry triglycerides (fatty acids from your food). They are made in the digestive system and so are influenced by what you eat.
Very-low-density lipoprotein (VLDL) particles also carry triglycerides to tissues. But they are made by the liver. As the body’s cells extract fatty acids from VLDLs, the particles turn into intermediate density lipoproteins, and, with further extraction, into LDL particles.
Intermediate-density lipoprotein (IDL) particles form as VLDLs give up their fatty acids. Some are removed rapidly by the liver, and some are changed into low-density lipoproteins.
Low-density lipoprotein (LDL) particles are even richer in pure cholesterol, since most of the triglycerides they carried are gone. LDL is known as “bad” cholesterol because it delivers cholesterol to tissues and is strongly associated with the buildup of artery-clogging plaque.
High-density lipoprotein (HDL) particles are called “good” cholesterol because some of them remove cholesterol from circulation and from artery walls and return it to the liver for excretion.

The liver can manufacture all cholesterol the body requires, so dietary cholesterol is not required. High dietary saturated fat and cholesterol is associated with higher serum cholesterol. For people who have plaque in their arteries or who have other factors that put them at risk for cardiovascular disease, doctors recommend an ideal LDL level well below 70 mg/dl. For those without risk factors who have an LDL level at or above 190 mg/dl, the recommendation is to get this level down to below 100 mg/dl. People age 40 to 75 who are living with diabetes and whose LDL is at 70 or above may need medication.

Not all fat is the same! Saturated and transaturted fats are mostly animal tissue, fried oils and more. There’s another form of fat that’s health promoting called omega-3 fatty acid.

Omega-3 fatty acids are a group of three essential types of fat: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid. (DHA) ALA, the most common omega-3 fatty acid in Western diets, is found in plant oils (canola, soybean, flax), and nuts. EPA and DHA are primarily found in fatty fish like salmon, mackerel, and sardines. Omega-3s, being polyunsaturated fats, serve as healthier alternatives to saturated fats in the diet, contributing to various health benefits.

It’s worth noting that these fatty acids play crucial roles in supporting overall health, including heart health, brain function, and reducing inflammation

Performance matters

Optimal Health

Starts with science

The breakdown

By now, you’ve heard the claims about losing weight, feeling better, clear skin, better gut health and more, but these claims are anecdotal. Meaning, it depends on the person’s own perception. If you enjoy eating a certain food, like pizza, then you have dopamine response while eating it. Eating foods we love that tastes good makes us feel good. Simply feeling good about something, in other words, makes us feel good. This notion is why the Atkins diet and so many other low carb – eat what you want diets are popular. People hate to diet and eat foods they don’t enjoy.

From a breakdown perspective, the carnivore diet is slowly killing you. The social media experts will be quick to jump into the comments about this one, but the science is clear. Why are people losing weight on carnivore? Simple, they stopped consuming processed foods.

Let’s talk about fiber. Fiber is crucial, and majority of Americans don’t consume enough. Fiber is important for digestion and gut health. Our microbiome depends on plant glucose.

Carnivor Fraud

Sure, you might lose weight, but also, increase cholesterol. The good news is that it’ll take less people to carry your coffin.

final Take

There’s mounds of evidence supporting the health risk of low carb – meat based diets including an increased risk for all cause mortality. High consumption of meat, especially processed meat, increases your risk of all cause of mortality. This doesn’t mean you should avoid meat, however, processed meats would be a good idea to completely avoid. Lean sources of meat are a great source of bioavailable protein, and consumption of fruits and vegetables can offset some of the health risk. The social media influencers are trying to gain an audience. If they claim they used to be vegan, keto, etc, then it’s a clear indication they’re a trend-influencer. These people jump from diet to diet in order to gain a following. DON’T RISK YOUR HEALTH BECAUSE OF A SOCIAL MEDIA INFLUENCER MAKING MONEY.

Sources Cited

Jiang R, Paik DC, Hankinson JL, Barr RG. Cured meat consumption, lung function, and chronic obstructive pulmonary disease among United States adults. Am J Respir Crit Care Med. 2007 Apr 15;175(8):798-804. doi: 10.1164/rccm.200607-969OC. Epub 2007 Jan 25. PMID: 17255565; PMCID: PMC1899290.
Varraso R, Jiang R, Barr RG, Willett WC, Camargo CA Jr. Prospective study of cured meats consumption and risk of chronic obstructive pulmonary disease in men. Am J Epidemiol. 2007 Dec 15;166(12):1438-45. doi: 10.1093/aje/kwm235. Epub 2007 Sep 4. PMID: 17785711; PMCID: PMC2573990.
Salari-Moghaddam A, Milajerdi A, Larijani B, Esmaillzadeh A. Processed red meat intake and risk of COPD: A systematic review and dose-response meta-analysis of prospective cohort studies. Clin Nutr. 2019 Jun;38(3):1109-1116. doi: 10.1016/j.clnu.2018.05.020. Epub 2018 Jun 1. PMID: 29909249.
https://www.ucsusa.org/sites/default/files/attach/2019/06/delivering-on-the-dietary-guidelines-report.pdf
Limit Red and processed meat. WCRF International. (2022, April 28). https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/limit-red-and-processed-meat/
White AM, Johnston CS, Swan PD, Tjonn SL, Sears B. Blood ketones are directly related to fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate diets for weight loss: a pilot study. J Am Diet Assoc. 2007 Oct;107(10):1792-6. doi: 10.1016/j.jada.2007.07.009. PMID: 17904939.
Burke LM, Ross ML, Garvican-Lewis LA, Welvaert M, Heikura IA, Forbes SG, Mirtschin JG, Cato LE, Strobel N, Sharma AP, Hawley JA. Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. J Physiol. 2017 May 1;595(9):2785-2807. doi: 10.1113/JP273230. Epub 2017 Feb 14. PMID: 28012184; PMCID: PMC5407976.
Ong PJ, Dean TS, Hayward CS, Della Monica PL, Sanders TA, Collins P. Effect of fat and carbohydrate consumption on endothelial function. Lancet. 1999 Dec 18-25;354(9196):2134. doi: 10.1016/s0140-6736(99)03374-7. PMID: 10609824.
Brock DW, Davis CK, Irving BA, Rodriguez J, Barrett EJ, Weltman A, Taylor AG, Gaesser GA. A high-carbohydrate, high-fiber meal improves endothelial function in adults with the metabolic syndrome. Diabetes Care. 2006 Oct;29(10):2313-5. doi: 10.2337/dc06-0917. PMID: 17003313.
Lundman P, Eriksson M, Schenck-Gustafsson K, Karpe F, Tornvall P. Transient triglyceridemia decreases vascular reactivity in young, healthy men without risk factors for coronary heart disease. Circulation. 1997 Nov 18;96(10):3266-8. doi: 10.1161/01.cir.96.10.3266. PMID: 9396413.
de Carvalho LSF. Total cholesterol and the risk of stroke: A double-edged sword or a blunt knife? Atherosclerosis. 2018 Mar;270:191-192. doi: 10.1016/j.atherosclerosis.2018.01.016. Epub 2018 Jan 31. PMID: 29395097.
Lennerz BS, Mey JT, Henn OH, Ludwig DS. Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a “Carnivore Diet”. Curr Dev Nutr. 2021 Nov 2;5(12):nzab133. doi: 10.1093/cdn/nzab133. PMID: 34934897; PMCID: PMC8684475.
Vesnina A, Prosekov A, Atuchin V, Minina V, Ponasenko A. Tackling Atherosclerosis via Selected Nutrition. Int J Mol Sci. 2022 Jul 26;23(15):8233. doi: 10.3390/ijms23158233. PMID: 35897799; PMCID: PMC9368664.
Cifelli CJ, Houchins JA, Demmer E, Fulgoni VL. Increasing Plant Based Foods or Dairy Foods Differentially Affects Nutrient Intakes: Dietary Scenarios Using NHANES 2007-2010. Nutrients. 2016 Jul 11;8(7):422. doi: 10.3390/nu8070422. PMID: 27409633; PMCID: PMC4963898.
Merino J, Kones R, Ferré R, Plana N, Girona J, Aragonés G, Ibarretxe D, Heras M, Masana L. Negative effect of a low-carbohydrate, high-protein, high-fat diet on small peripheral artery reactivity in patients with increased cardiovascular risk. Br J Nutr. 2013 Apr 14;109(7):1241-7. doi: 10.1017/S0007114512003091. Epub 2012 Jul 31. PMID: 22850317.
Lee S, Boesch C, Kuk JL, Arslanian S. Effects of an overnight intravenous lipid infusion on intramyocellular lipid content and insulin sensitivity in African-American versus Caucasian adolescents. Metabolism. 2013 Mar;62(3):417-23. doi: 10.1016/j.metabol.2012.09.007. Epub 2012 Nov 1. PMID: 23122836; PMCID: PMC3574210.
Lichtenstein AH, Schwab US. Relationship of dietary fat to glucose metabolism. Atherosclerosis. 2000 Jun;150(2):227-43. doi: 10.1016/s0021-9150(99)00504-3. PMID: 10856515.
Lovejoy JC, Champagne CM, Smith SR, DeLany JP, Bray GA, Lefevre M, Denkins YM, Rood JC. Relationship of dietary fat and serum cholesterol ester and phospholipid fatty acids to markers of insulin resistance in men and women with a range of glucose tolerance. Metabolism. 2001 Jan;50(1):86-92. doi: 10.1053/meta.2001.19440. PMID: 11172480.
Fleming RM. The effect of high-protein diets on coronary blood flow. Angiology. 2000 Oct;51(10):817-26. doi: 10.1177/000331970005101003. PMID: 11108325.
Paoli A, Bianco A, Grimaldi KA. The Ketogenic Diet and Sport: A Possible Marriage? Exerc Sport Sci Rev. 2015 Jul;43(3):153-62. doi: 10.1249/JES.0000000000000050. PMID: 25906427.
Simm PJ, Bicknell-Royle J, Lawrie J, Nation J, Draffin K, Stewart KG, Cameron FJ, Scheffer IE, Mackay MT. The effect of the ketogenic diet on the developing skeleton. Epilepsy Res. 2017 Oct;136:62-66. doi: 10.1016/j.eplepsyres.2017.07.014. Epub 2017 Jul 26. PMID: 28778055.

Truth About Social Media Influencer Scammers.

Posted on January 3, 2024October 28, 2025 by amwaltamath

The worst

Influencers

Social Media

Influencers are a joke

More Views... More Money

There’s money is social media. In fact, social media is more about social marketing than social networking. The more friends, followers, and subscribers you have, then the more paid-per-view advertising they recieve.

So many people are spending much of their free time micro-scrolling through their feeds, and now, i’m sure you’ve seen a few of these social media “experts” are talking health and nutrition.

Search on Amazon for Health and Nutrition books, and you’ll see thousands of books. Are these people funding their own studies? I would argue 99% of them aren’t. So why listen to people who are just reading publications and cherry-picking data. It’s very damaging to your health.

This is a trick…. A way to get your attention so they build a following.

Learn who to trust

You should question everything you hear, and that doubles for anyone on social media.

The sad truth about Social Media

The good news about being a social media influencer is that it doesn’t require a license, certification, or other credentials to be one. You can just start recording on your phone at a grocery store and read a nutrition label telling your audience why something is bad.

Anyone can read an article or a study, cherry-pick data, and make a claim without a board of peers questioning their science. Many of these influencers make claims without citing their sources. People making scientific claims with little to zero scientific backgrounds is hazardous to one’s health.

The truth about these social media influencers is that they make bold claims and will not debate with others to prove their claims. There are reports of other highly credible people who have a successful Podcast and are willing to provide a stage to debate. However, many of these influencers decline a debate, which weakens their credibility.

Most of the claims aren't backed by science or cherry-picked data

If I told you that you can eat steak, butter, and ice cream, and be healthy, then I might have your attention. What if I was a super fit guy with lean abs driving a Lambo and told you to purchase this product. Our brains work by association, and our brains remember things based off association. Many people use association to remember things. For example, if I need to remember a home address, then I may tell a story to remember the address. If the address is 5555 Timberhill Lake, then I might think about a football player whose number is 55. I would finish the story by saying, “Logan Wilson, number 55 went to Justin Timberlake’s house on Timberhill.” There’s other association tricks and tips used to increase memory, and there’s also marketing tricks used so you remember their products.

For example, Arnold Schwarzenegger was a very popular fitness icon throughout his life. If a company wanted to sell their products, they would endorse Arnold to sell their products. Even though Arnold already built his muscles and physique years before, we associate his physique with that product. This is how social media works, and why we have so many social media influencers.

If I were to start talking about vegetables are bad and why you should stay away, then it would pull in a lot of attention because most people don’t find vegetables tasty or crave them. However, I were to tell you to eat foods that you already love, then I’d get your attention. We know there’s a dopamine response when we eat foods we like, so it’s easier for us to enjoy foods.

Since social media influencers are trying to gain an audience, many of these influencer’s goal is get your attention and gain followers. How they’re able to achieve the goal of attracting people by telling them things they want to hear.

These get rich, eat butter, and drink alcohol will always attract attention.

The final truth

It's about hardwork

When it comes to diet, eating a variety of foods is best. Eating plenty of fruits, vegetables, nuts and seeds, and lean meats is best. Stay away from anything processed including processed meats.

Cyclist

When it comes to supplements, eating vitamins and minerals is the best thing. Aside from creatine and protein, research shows all other products don't really have much of a benefit.

Midfielder

Social media is social marketing. It's a way for brands to reach you and people you're connected with. The premise behind the billion dollar marketing company (Facebook, instagram, etc) is to market business, goods, and services.

Goalkeeper

It's all about hard work

Truth is, the pre workout might help with motivation, but it’s not the pre-workout you need. It’s not the fitness supplements to help you get into shape, and it’s not the dietary supplements that makes you smarter. It’s about working hard and staying disciplined to meet your goal.

Regardless of popular belief, all diets are caloric restriction. Doesn’t matter if you’re low fat/ high carb or high fat/ low carb because a restriction of calories is all the same.

Mushroom and Adaptogens

Posted on November 15, 2023October 28, 2025 by amwaltamath

Science Based Fitness

Free Source Of information

What is Mushroom Blend

Improve memory and focus!

Lions mane, Reishi, Turkey Tail and more!

Lion’s mane has been shown to improve cognitive performance and protect brain health. You might’ve seen ads for mushroom coffee, but what if you’re not a fan of coffee? Also, the cost of the coffee is pretty high in comparison.

Benefits Of master blend

Boost immune systems
Anti-Cancer properties
Reduce fatigue and depression
Heart health and lower blood sugar
Improve gut health
Protect against dementia
Reduce anxiety

Magnesium

Posted on September 26, 2023September 27, 2023 by amwaltamath

Anxiety

Depression?

For many people, anxiety is scary and very real. However, you’re not alone in the battle with anxiety. It’s our body’s natural response to stress. Our ancestors wouldn’t have been able to survive without our fight or flight response. However, modern society yields new light on stress and anxiety, but the good news is that there’s hope.

The cause of your anxiety is dependent upon each individual. However, taking control of your health is the best thing to do when battling anxiety and depression. The stress response our body is reacting to may be due to an internal conflict. In other words, our body might be trying to inform us of another issue.

Cognitive therapy has shown to be one of the best forms of treatment for anxiety. That is, speaking to therapist about your anxiety and problems has been to shown to be the most influential treatment towards anxiety. Although, you might be experiencing generalized anxiety.

Generalized Anxiety is a diagnosed disorder, (GAD) and treatment is dependent upon each individual. How do you know if you have generalized anxiety? Symptoms range from:

Feeling tired all the time
Dry mouth
Random pains
Feeling Fatigue
Muscle soreness
Frequent urination
General sense or worry
Muscle knots and joint pain
Chest pains
Shortness of breath
Feeling dizzy or light headed.

You might notice sudden weight gain or weight loss, but it’s important to speak with your physician before diagnosing yourself as these signs could also be attributed to a more serious illness. However, if you notice

Science Based fitness

When you control
your body

Welcome

To Hope

If you’re reading this article, then it’s a good chance you’re battling anxiety, depression, or a combination of the two. It’s important to see a physician for a health examination prior to practicing the information in this article. As we investigate our cause of anxiety, it’s important to give yourself time. Some days will be better than others, and it’s important be patient with yourself.

Anxiety

and Stress

When it comes to stress and anxiety, it’s important to review one’s health. Are you overweight? Do you have digestion issues like feeling bloated? Is your stomach sticking out like you’re pregnant? These are signs of poor gut health. Within the past decade, a lot of data has shown a direct correlation between gut health and our central nervous system. Also known as the Gut-Brain Axis, and our microbiome might have a large contribution to the anxiety we feel. We know serotonin is largely produced in the gut.

Here are signs of poor gut health:

Improve

Gut health

Gut health is rather complex when we focus on the primary cause or improving. Gut health requires a very intuitive approach, and results are different for each individual. For example, certain foods might affect you differently than others, so it’s important to keep a log of foods you consume, and the feeling after. For many, this is rather difficult, but it’s the best way to understand your body. Another example, you might be sensitive to gluten, so certain foods can make you feel more lethargic, tired, or bloated while other foods give you energy. However, it might not just be gluten you’re sensitive to. Autoimmune triggers could be caused by a lot of different enzymes or proteins found in food.

Our gut biome is different for each individual.

Possible symptoms of poor gut health

Something else to consider

Trace

Minerals

In addition to eliminating certain foods, ensure you’re getting important trace mineral is very important for your central and the enteric nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions. Recent advances in research have described the importance of gut microbiota in influencing these interactions.
What are trace minerals?

Trace

Minerals

Magnesium Chloride has been shown to relieve stress and anxiety. Although, magnesium deficiency is uncommon in the United State for healthy, nearly half of Americans don’t receive the daily recommended amount. Trace minerals may play an important role in overall health, and for our central nervous system. If you sweat a lot and workout hard, then it’s possible you may require more trace minerals. It’s important to replenish the required nurishment our bodies need for important functions.

Citations

Totten MS, Davenport TS, Edwards LF, Howell JM. Trace Minerals and Anxiety: A Review of Zinc, Copper, Iron, and Selenium. Dietetics. 2023; 2(1):83-103. https://doi.org/10.3390/dietetics2010008

Carabotti M, Scirocco A, Maselli MA, Severi C. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 2015 Apr-Jun;28(2):203-209. PMID: 25830558; PMCID: PMC4367209.

Eurycoma longifolia

Posted on September 12, 2023September 12, 2023 by amwaltamath

Tongkat Ali

Eurycoma longifolia Jack

What is

Tongkat Ali

Tongkat Ali is a herbal supplement the stems from the shrub tree Eurycoma Longifolia located in Southeast Asia. Used as traditional medicine in Malaysia, Indonesia, Vietnam, and other Asian countries to treat malaria, infections, fevers, male infertility and erectile dysfunction.

Tongkat Ali contains flavonoids, alkaloids, and antioxidants to help protect the body against cellular damage.

Potential Benefits

You may have heard about how Tongkat Ali can increase testosterone. Other benefits include increased libido, prevent erectile dysfunction and improve male fertility. However, studies were focused on subjects older in age, but taking 200mg of tongkat ali, daily, significantly increased levels to normal ranges. Meaning, older men who experienced low testosterone levels were significantly improved.

Tongkat Ali may help reduce stress, improve mood and decrease anxiety.

Tongkat Ali may also improve body composition and boost athletic performance due to compounds found in Tongkat like quassiniods including eurycomaoside, eurycolactone, and eurycomanone, which may help boost energy, reduce, fatigue and improve endurance.

In addition to libido and fertility, Tongkat Ali may also anti-aging benefits as well. The roots of Tongkat Ali has been well documented for it’s medicinal usage such as anti-inflammatory, antimalarial and aphrodisiac activity. Due to it’s eurycolactone containing compounds, Tongkat also has anti-cancer properties.

E. longifolia is one of the most well-known and secure traditional herbal medicines for the treatment of many cancers, and the advancement of natural-based goods is beneficial. More evidence about its clinical treatment, safety, and efficacy is needed in addition to the lab-based research now provided. For the future population’s health, it is crucial to preserve this excellent therapeutic plant.

Check out these articles

Exercise

Increased testosterone and heal faster

Science

HOW DO WE LOSE FAT?

Diet

Fitness Guild to Alcohol

about me

Science Based Fitness

It’s our mission to bring real science, news and information to you at no cost! Our team of experts have been through it all, so we know a thing or two from experience.

What do we

Recommend

When it comes to supplements, the market is saturated and not regulated. You don’t know how much you’re consuming or the purity of the supplements. Also, heavy metals is a large concern as well. We recommend brands that are third-party tested for purity and accurate labeling. We trust

Sources

Tambi MI, Imran MK, Henkel RR. Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism? Andrologia. 2012 May;44 Suppl 1:226-30. doi: 10.1111/j.1439-0272.2011.01168.x. Epub 2011 Jun 15. PMID: 21671978.

Talbott SM, Talbott JA, George A, Pugh M. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013 May 26;10(1):28. doi: 10.1186/1550-2783-10-28. PMID: 23705671; PMCID: PMC3669033.

Khanijo T, Jiraungkoorskul W. Review Ergogenic Effect of Long Jack, Eurycoma Longifolia. Pharmacogn Rev. 2016 Jul-Dec;10(20):139-142. doi: 10.4103/0973-7847.194041. PMID: 28082797; PMCID: PMC5214558.

Jothi S, Parumasivam T, Mohtar N. Eurycoma longifolia: an overview on the pharmacological properties for the treatment of common cancer. J Public Health Afr. 2023 Mar 16;14(Suppl 1):2495. doi: 10.4081/jphia.2023.2495. PMID: 37492537; PMCID: PMC10365645.

Subhawa, S.; Arpornchayanon, W.; Jaijoy, K.; Chansakaow, S.; Soonthornchareonnon, N.; Sireeratawong, S. Anti-Inflammatory, Antinociceptive, Antipyretic, and Gastroprotective Effects of Eurycoma longifolia Jack Ethanolic Extract. Life 2023, 13, 1465. https://doi.org/10.3390/life13071465

Mikayla

A daily Battle

Mikayla Waltamath

Support

The benefits of

Berberine

Berberine Benefits

Should You take Berberine?

Benefits of Berberine

Sources

Is Keto the way to go?

What's best for performance

The Break Down (Science)

Final Take

Sources

Are

Carbohydrates

Bad?

Carbohydrates

Low Carb- High Fat

Do carbohydrates make us fat?

Carbohydrates and Fat

Data shows that weight loss occurs by reducing calories from all sources of macronutrients.

L- Theanine

Why you should consider taking L- Theanine

Health

Carnivor DIet

What does the science say?

Carnivor

Benefits

The truth

What about fat and cholesterol?

Performance matters

Optimal Health

The breakdown

Carnivor Fraud

final Take

Sources Cited

The worst

Social Media

More Views... More Money

Learn who to trust

The sad truth about Social Media

Most of the claims aren't backed by science or cherry-picked data

The final truth

It's about hardwork

It's all about hard work

Science Based Fitness

What is Mushroom Blend

Lions mane, Reishi, Turkey Tail and more!

Benefits Of master blend

Anxiety

Depression?

Science Based fitness

When you control your body

Possible symptoms of poor gut health

Citations

Tongkat Ali

What is

Tongkat Ali

Potential Benefits

Check out these articles

Increased testosterone and heal faster

Science

HOW DO WE LOSE FAT?

Diet

Fitness Guild to Alcohol

about me

Science Based Fitness

What do we

Sources

When you control
your body