Are Seed Oils Toxic?

Posted on November 25, 2024November 28, 2024 by amwaltamath

Seed Oils

Toxic or healthy?

Are seed oils toxic?

Facts Or Myth

Social media influencers are out to demonize something new in order to get views and attention. After all, their online platform survives on getting attention. Are seed oils really toxic, or is social media influencers promoting fear mongering around something most people don’t understand? Similar to people fearing carbohydrates because of the claim around carbohydrates makes people fat, the same is true for seed oils. Are seed oils really bad, or is the food they’re packaged with?

Seed oils are used in fried and packaged foods, so are the seed oils really bad, or is the higher consumption of high-calorie processed foods?

What are seed oils?

Seed oils are extracted from the seeds of different plants, and are known as vegetable oils. Many social media influencers refer to them as the “Hateful Eight.” These include the following:

Canola Oil
Corn Oil
Soybean Oil
Cottonseed Oil
Sunflower Oil
Safflower Oil
Grapeseed Oil
Rice Bran Oils

The Truth

Dietary fat sources are saturated, monounsaturated (MUFAs), and polyunsaturated fatty acids (PUFAs). Although, we’re not discussing trans fat in-depth as they should be extremely limited, and there’s no value. Seed oils fall into the polyunsaturated fat category, (omega -3 and omega 6) and a lot of data promotes higher consumption of polyunsaturated fatty acids results in healthier outcomes. Replacing saturated fat with polyunsaturated fat has been shown to reduce cardiovascular risk and improve health outcomes. However, polyunsaturated fats can improve health outcomes and can reduce inflammation, but a major problem with seed oils is the over consumption. Most fried foods are fried using vegetable oils, so the association between weight gain, inflammation, and cardiovascular disease comes from the over consumption of fried foods. The oils used in fried foods are often heated to high temperatures too frequently, and this may contribute to a negative health outcome. Also, foods that are fried are typically fatty meats or refined carbohydrates.

Positive health outcomes from polyunsaturated fat is when daily intake of 2-3 tablespoons, and cooking temperatures is lower. However, it’s easy to overconsume oils especially when fried. Fats are more calorie dense than carbohydrates and protein, and contains 9 calories per-gram whereas protein and carbohydrates contain 4 calories per-gram. It’s also important to note the difference between frying seed oils in higher temperatures instead of cooking with seed oils in your home.

Some data suggests a possible risk of oil-oxidation from high-temperature cooking and the process of reheat/ reuse of oils. Removing seed oils from your diet can be beneficial since the elimination of many fried and package foods results in greater health outcomes when replaced with whole foods such as lean proteins, fruits, vegetables, nuts and seeds.

Saturated Fat

Founds in meat and dairy products.

Saturated fat raise levels of bad cholesterol in the blood known as Low-density Lipoprotein. (LDL) Higher elevation of LDL have been shown to increase risk of heart disease.

Monounsaturated Fat

Found in meat, dairy and plants

Monounsaturated fats may lower LDL cholesterol and raise High-density Lipoprotein. (HDL) HDL is known to protect the heart and prevent cardiovascular disease. Replacing saturated fats with monounsaturated fats in the diet may lower the level of bad cholesterol and triglycerides in the blood. Triglycerides are fat cells that circulate in the bloodstream and are stored in the body’s fat cells. A high level of triglycerides in the blood increases the risk of diseases of the heart and blood vessels.

Polyunsaturated Fat

Polyunsaturated fats are made up of omega-6 and emega-3 fatty acids.

For optimal health, a balance of omega-3 and omega-6 fatty acids is important. Seed oils fall into the omega-6 classification whereas foods like fish, chia seeds, avocados, soybeans, flaxseed, walnuts, and oils from those sources are high in omega-3 fatty acids. Omega-3 fatty acids oxidize quickly and will discolor when exposed to oxygen. These fats can help lower LDL cholesterol, which can reduce the risk of heart disease and stroke

Trans Fat

Trans fat raises bad cholesterol and lowers good cholesterol.

Also known as Partially Hydrogenated Oils, trans fats are plant fats that have been chemically changed to be solid fat. The U.S. Food and Drug Administration conclude trans fats are no longer safe for U.S. production.

Why Hate Seed Oils

Many wellness or nutritional influencers claim seed oils are inflammatory, but mostly because it’s a trending topic of discussion. Trending topics are important for social media algorithms if you want your content viewed by the public. Seed oils are a perfect example of classifying them as harmful when the data suggest a positive outcome. Seed oils contain linoleic acid, which some data suggest an increase risk of heart disease. However, majority data shows a neutral or positive outcome when consumed in moderation. Additionally, replacing saturated fat with polyunsaturated fats shows an improvement in lowering LDL (Bad cholesterol) and raising HDL. (Good cholesterol) The “Seed oils cause inflammation” notion started around the possibility that linoleic acid contributes to inflammation is based off the concern that large amounts of linoleic acid will increase arachidonic acid (AA) and other subsequent pro-inflammatory eicosanoids. In other words, the higher consumption of linoleic acid may disrupt absorption and compete with omega-3 fatty acids, and thus, reduce the formation of anti-inflammatory eicosanoids.

This theory is often tested in randomize control trials, which shown consumption of polyunsaturated fats had either a positive or neutral effect on biomarkers for inflammation. Based on the current data, we can conclude there’s no evidence to show seed oils increase inflammation, and the consumption of both polyunsaturated and monounsaturated is strongly encouraged. Data suggests a reduction in inflammatory biomarkers when a balance of omega-3 and omega-6 is consumed through diet. However, due to the caloric density of fat intake, it’s strongly recommended to consume between 5-10% of daily calories from fat.

Replacing seed oils with Beef Tallow

High-fat diet is associated with an increased risk of many metabolic syndromes such as obesity, type 2 diabetes, and cardiovascular disease. Due to the risk of increasing LDL cholesterol in the blood from consuming too much saturated fat, people look for other forms of fat to consume. There’s some benefits to consuming beef tallow such as some vitamins and minerals. However, Beef tallow is an omega-6 polyunsaturated fat, and contains conjugated linoleic acid that may help prevent against cardiovascular disease. Beef tallow and seed oils are both polyunsaturated fatty acids. The primary difference is linoleic acid found in seed oils and conjugated linolenic acid found in beef tallow. The current data shown greater fat accumulation in mice when fed beef tallow than safflower oil. More studies must be done to show any greater benefit. However, they’re both similar by structure.

Want to see more

Check out our other online sources!

References

Su H, Liu R, Chang M, Huang J, Wang X. Dietary linoleic acid intake and blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. Food Funct. 2017 Sep 20;8(9):3091-3103. doi: 10.1039/c7fo00433h. PMID: 28752873.
Su H, Liu R, Chang M, Huang J, Jin Q, Wang X. Effect of dietary alpha-linolenic acid on blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. Eur J Nutr. 2018 Apr;57(3):877-891. doi: 10.1007/s00394-017-1386-2. Epub 2017 Mar 8. PMID: 28275869.
DiNicolantonio JJ, O’Keefe JH. Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis. Open Heart. 2018 Sep 26;5(2):e000898. doi: 10.1136/openhrt-2018-000898. PMID: 30364556; PMCID: PMC6196963.
DiNicolantonio JJ, O’Keefe JH. Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis. Open Heart. 2018 Sep 26;5(2):e000898. doi: 10.1136/openhrt-2018-000898. PMID: 30364556; PMCID: PMC6196963.
JM Hodgson, ML Wahlqvist, JA Boxall, ND Balazs,
Can linoleic acid contribute to coronary artery disease?,
The American Journal of Clinical Nutrition,
Volume 58, Issue 2, 1993, Pages 228-234, ISSN 0002-9165,
https://doi.org/10.1093/ajcn/58.2.228.
Tian M, Bai Y, Tian H, Zhao X. The Chemical Composition and Health-Promoting Benefits of Vegetable Oils-A Review. Molecules. 2023 Sep 1;28(17):6393. doi: 10.3390/molecules28176393. PMID: 37687222; PMCID: PMC10489903.
Yamashima T, Ota T, Mizukoshi E, Nakamura H, Yamamoto Y, Kikuchi M, Yamashita T, Kaneko S. Intake of ω-6 Polyunsaturated Fatty Acid-Rich Vegetable Oils and Risk of Lifestyle Diseases. Adv Nutr. 2020 Nov 16;11(6):1489-1509. doi: 10.1093/advances/nmaa072. PMID: 32623461; PMCID: PMC7666899.
Fritsche KL. Linoleic acid, vegetable oils & inflammation. Mo Med. 2014 Jan-Feb;111(1):41-3. PMID: 24645297; PMCID: PMC6179509.
Damude HG, Kinney AJ. Enhancing plant seed oils for human nutrition. Plant Physiol. 2008 Jul;147(3):962-8. doi: 10.1104/pp.108.121681. PMID: 18612073; PMCID: PMC2442541.
Sayon-Orea C, Carlos S, Martínez-Gonzalez MA. Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review. British Journal of Nutrition. 2015;113(S2):S36-S48. doi:10.1017/S0007114514002931
Gadiraju TV, Patel Y, Gaziano JM, Djoussé L. Fried Food Consumption and Cardiovascular Health: A Review of Current Evidence. Nutrients. 2015 Oct 6;7(10):8424-30. doi: 10.3390/nu7105404. PMID: 26457715; PMCID: PMC4632424.
Lee J, Lee JK, Lee JJ, Park S, Jung S, Lee HJ, Ha JH. Partial Replacement of High-Fat Diet with Beef Tallow Attenuates Dyslipidemia and Endoplasmic Reticulum Stress in db/db Mice. J Med Food. 2022 Jun;25(6):660-674. doi: 10.1089/jmf.2022.K.0019. Epub 2022 May 26. PMID: 35617705.
Matsuo T, Sumida H, Suzuki M. Beef tallow diet decreases beta-adrenergic receptor binding and lipolytic activities in different adipose tissues of rat. Metabolism. 1995 Oct;44(10):1271-7. doi: 10.1016/0026-0495(95)90028-4. PMID: 7476283.

Is it really the diet people follow or the money

Posted on November 14, 2024November 16, 2024 by amwaltamath

Diet Fads

Is it really the diet people follow or the money

Diets and Money

one thing ALL diets have in common

It seems every couple of years a new diet trend becomes popular on social media. Why? Diets are typically boring and consistent, so people find new ways to Market weight loss. For some people, diets focus on proteins, fats, and carbohydrates. For others, diets are food choices. Meaning, what food can I eat and not eat in a diet. Body builders focus their diet on macronutrients. (Protein, fats, carbohydrates. ) However, your average dieter may not fully understand what eating around macronutrients means, so they tend to focus on food choices.

According to the CDC, over 40% of adults are obese, and the number is expected to increase over the next 10 years. Nearly 75% of American’s are over weight as people struggle to lose weight.

Social media is a great place for people to promote their diet, but what people don’t understand is the influence behind a diet. Popular diet trends include cook books, social media advocates, and even doctors to promote a certain lifestyle or diet trend. Although What do all diets have in common? The key is a reduction in calories and food choices.

Why are calories important? Calories are a unit of energy, so by reducing calories consumed, we can expect weight loss to occur. For more information about weight loss, see our article How To Burn Fat.

Social media influencers push a diet for a number of reasons, but many of them are endorsed or sponsored by products related to their diet. Certain diet trends become more popular, so many social media influencers promote their diet in order to gain views. A Vegan diet has been increasing in popularity over the past decade, and many social media influencers promoted a vegan diet. However, a flip in dietary guidelines seems to promote a carnivore diet, so a lot of social media influencers promote a diet for views.

Atkins

Estimated Valuation as of December 11: $1 billion

Vegan

USD 16.55 billion in 2022

Carnivore

USD 10 billion

Trends, diets, and money

Diets have one common element, and that’s a caloric deficit. However, social media doctors, advocates, and promoter’s goal is to get views and followers. Diet trends seems to rise and fall during certain times of the year. If I could sell you on an idea about Eat pizza every day and lose weight. Then I might have your interests. However, if you only ate 1600 calories a day of pizza, then you could lose weight. Although, this isn’t recommended as weight loss doesn’t equal positive health outcomes. A person who hardly eats any food and starves themselves for fear of being fat is actually putting their body at harm. Diet trends typically focus around foods that people like to eat rather than foods that are good for you, or trends during certain times of year. For example, ketogenetic diets are most popular during January first, and then typically fall off by summer. The Atkins diet books have sold more 45 million copies over 40 years. Common to carnivore, the diet claims to be an effective weight loss aid by focusing on consumption of fatty meat, butter, and other high fat foods such as eggs and dairy. The Atkins diet reduces dietary carbohydrates to under 30 grams a day. This is interesting to many people because a diet that focuses on fat and animal protein is easier to follow because it taste better. You mean, I can eat all the steak, eggs, and butter I want and I’ll lose weight and be healthier? Well, No… That’s social media doing selling you an idea. Ironically, Dr. Atkins was over weight and experienced chronic heart disease. Studies show that weight loss occurs at equal rates regardless if the diet focuses on low carbohydrates or low fat. A total reduction in calories appears to be best. As far as body composition, a low fat- high protein diet provided better lean muscle mass.

Low Fat diets became popular due to studies showing high saturated fat intake was associated with negative health outcomes. The war on fat started to hit the markets, but due to the lack of great tasting foods, food products became saturated with sugar. Despite the the literature and reduction in fat, people were becoming larger and gaining weight. Total calorie consumption increased and protein consumption decreased. Fast-forward, and we’re still in a battle with high-fat, low carb, or low fat, and higher carb diet promoters. Ketogenic diet is better than carnivore in health outcomes. However, high protein – low carbohydrate diet could lead to hyperuricemia resulting joint and gout, and increase risk for hypercalciuria. (Kidney stones and osteoporosis.) Despite the lack of carbohydrates, high fat diets increase risk of type2 diabetes. The greatest health benefits are derived from diets in low in saturated fat and high in complex carbohydrates and fiber that increase insulin sensitivity and reduces coronary heart disease risk. Ketogenic diets can be a great weight loss strategy, but it has the opposite effect for building muscle. Building muscle in a ketogenic state is rather counterproductive.

Low carbohydrate diets and health
For over 40 years, there’s been studies on low carbohydrate diets and health outcomes. Initially, low carbohydrate diets yield slightly better weight loss. However, lower glycogen (energy in the muscle) storage and less water retention could explain the differential. Although, studies show weight loss is regulated after 12 months regardless if they’re low carbohydrates or lower fat. Low carbohydrate diets can be effective in weight loss if applied appropriately, and include low sugary vegetables and fruits such as crucifers vegetables and berries. A successful ketogenic diet consists of lean proteins. For more information about ketogenic diets, check our our article below. The truth about dietary guidelines is they are very boring. A diet around leafy vegetables, lean proteins, fruit, nuts and seeds is very boring and hard to sell. How many bodybuilders get burned out on chicken, rice, and broccoli while consuming this meal 4-6 times a day? However, the diet is structured around lean protein protein, healthy complex carbohydrates, micronutrients and fiber. Bodybuilders consume this diet because it’s simple and it works. There’s many approaches to weight loss such as medications, diets, exercise, and fasting strategies. When choosing a diet, or rather, a lifestyle change, it’s important to focus less on weight loss and more on better health outcome. Improvements in biomarkers will occur due to a reduction in weight, but what about longevity, healthy aging, reduce cancer risk, and body composition. It’s important to structure a diet around positive health outcomes rather than focusing on weight loss. Not eating any food is a great weight loss strategy, but it can lead to negative health outcomes. So what is the best diet? The best diet focuses on lean protein, fruits and vegetables, nuts and seeds. In other words, to put a title for a diet, the literature promotes a Mediterranean diet results in better overall health outcomes, reduces the risk of heart disease and cancer risk.

But I tried the Mediterranean diet, and I didn’t lose weight…..

Why Diets Fail

Despite the success stories you see online, many people are actually struggling to lose weight and keep it off. A diet works as long as you’re on the diet, but what happens when you start eating other foods? The good news is now you’ll understand why diets work and fail, so you can modify your diet and achieve long term success.

Why Diets Work
Diets work because people eliminate process foods that are higher in calories. By eliminating process foods, people are able to stay in a caloric deficit, which is the principle for weight loss. I’m sure you’ve seen the volume comparison between foods. For example, a slice of pizza contains about 4oo calories whereas an apple contains about 100 calories. Too often, we don’t consume one slice of pizza, and we eat possibly 3-4 slices, which estimates about 1200-1600 calories. Based on someone muscle mass, metabolic rate, and activity level, this could be the total amount of calories in one day for an individual. People often miscalculate the amount of calories their body burns in a day. (Basil Metabolic Rate) For a comparison between pizza and apples, you’d need to eat 12-16 apples to equal the same calories. Due to the fiber content, it would take longer time to eat and you’ll be more full. However, 12 apples doesn’t sound as good as 4 slices of pizza.

Why Diets Fail
Using the same comparison as apples and pizza, pizza sounds much more appetizing to majority of people. In short, diets, fail because we tend to fall off track and start eating foods rich in calories, or poorer food choices. In other words, we start eating higher caloric foods that puts our bodies into a caloric surplus or positive energy balance. Many people refer to these foods as highly palatable, meaning, foods that taste great. Have you noticed that you may eat in a caloric deficit for 4-5 days by reducing 300-500 calories a day. That’s a 1500- 2500 deficit for those 4-5 days, but then the weekend comes. We put our body through the process of using stored energy, and now we’re eating in a surplus. It’s easier for us to over eat because our body prefers to get it’s energy from external sources rather than internal. In a few short days, like the weekend, we’ve consume 3,000-4,000 each day resulting in a positive energy balance. We wonder why weight loss didn’t occur on Monday when we look at the scale in the morning. Many people lose motivation and discipline to continue back on the diet without seeing results. Data shows many people believe they’re in a negative energy balance, but in reality, they’re not.

Diet strategies for success

Can you enjoy foods and still lose weight?

The short answer is, YES! There’s still some debate on whether a calorie from broccoli is the same calorie from cake, and it’s metabolic affect on the body. We tend to over complicate this process a bit, and many refer to this method of counting as Calories in vs. Calories out. (CICO) CICO still remains true, but it’s a bit more complex than just counting the output of calories. For example, counting calorie consumption is simple thanks to food package labels and calculators. However, measuring output is different because of the thermic effect of food. When you measure output, you must account for total energy expenditure. This includes thermic effect of food, resting energy expenditure, and physical activity. For example, a fairly active man who works a physically demanding job for long hours has a higher energy expenditure than a man who sits at desk all day. However, if the man who sits at desk moves, fidgets, or gets up and paces, then we call this non-exercise activity thermogenesis. (NEAT) For you to accurately measure output, then you must account for all variables in the equation.

Does food choice matter?

There was man who lost weight only eating Twinkies. How? he ate less calories (energy input) than he was burning. (energy output) However, is this good for optimal health? No, and in fact a lack of diverse foods could put you at risk for many diseases. Weight loss is simply one part of the strategy to improve health outcomes. A health weight can significantly reduce the risk of many metabolic health diseases as well as reduce cancer risks. Food choices matter for positive health outcomes and body composition. For an example, our comparison of foods choices comparing apples and pizza. It’s much more difficult to consume 1,600 calories of apples than pizza due to the apples fiber content. A proper meal consists of properly balanced macronutrients. Meaning, lean proteins, complex carbohydrates, and omega 3 fatty acids. A proper macronutrient meal can help you feel full, increase energy, and improve body composition. It’s important to consume better food choices to provide your body the necessary dietary nutrition to improve health outcomes.

Increase Muscle

Resistance training is important to increase muscle mass and increase your metabolic health.

HEALTHY NUTRITION

Eating a diet higher in lean protein, then carbohydrates and lower in fat will improve your body composition.

Consistency and time

Eating in a deficit 4-5 days and then consuming too many calories over the span of 2 days can impact your weight loss. Staying consistent is the key to weight loss.

fat burning training

You don’t need to spend hours at the gym in order to see results.

Checkout our recommend products

About
cardio and fat

Cardio can help burn calories and put you in a negative energy balance. However, cardio alone will not make you lose weight.

References

Hausenblas HA, Conway KL, Coyle KRM, Barton E, Smith LD, Esposito M, Harvey C, Oakes D, Hooper DR. Efficacy of fenugreek seed extract on men’s psychological and physical health: a randomized placebo-controlled double-blind clinical trial. J Complement Integr Med. 2020 May 22;18(2):445-448. doi: 10.1515/jcim-2019-0101. PMID: 32441668.
Astrup A, Meinert Larsen T, Harper A. Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss? Lancet. 2004 Sep 4-10;364(9437):897-9. doi: 10.1016/S0140-6736(04)16986-9. PMID: 15351198.
Miller BV, Bertino JS, Reed RG, Burrington CM, Davidson LK, Green A, Gartung AM, Nafziger AN. An evaluation of the atkins’ diet. Metab Syndr Relat Disord. 2003 Dec;1(4):299-309. doi: 10.1089/1540419031361426. PMID: 18370655.
Mahdi GS. The Atkin’s diet controversy. Ann Saudi Med. 2006 May-Jun;26(3):244-5. doi: 10.5144/0256-4947.2006.244. PMID: 16861858; PMCID: PMC6074441.
Sutton EF, Bray GA, Burton JH, Smith SR, Redman LM. No evidence for metabolic adaptation in thermic effect of food by dietary protein. Obesity (Silver Spring). 2016 Aug;24(8):1639-42. doi: 10.1002/oby.21541. Epub 2016 Jun 29. PMID: 27356102; PMCID: PMC4963285.
Du S, Rajjo T, Santosa S, Jensen MD. The thermic effect of food is reduced in older adults. Horm Metab Res. 2014 May;46(5):365-9. doi: 10.1055/s-0033-1357205. Epub 2013 Oct 23. PMID: 24155251; PMCID: PMC4366678.
Du S, Rajjo T, Santosa S, Jensen MD. The thermic effect of food is reduced in older adults. Horm Metab Res. 2014 May;46(5):365-9. doi: 10.1055/s-0033-1357205. Epub 2013 Oct 23. PMID: 24155251; PMCID: PMC4366678.
Gibson MJ, Dawson JA, Wijayatunga NN, Ironuma B, Chatindiara I, Ovalle F, Allison DB, Dhurandhar EJ. A randomized cross-over trial to determine the effect of a protein vs. carbohydrate preload on energy balance in ad libitum settings. Nutr J. 2019 Nov 9;18(1):69. doi: 10.1186/s12937-019-0497-4. PMID: 31706311; PMCID: PMC6842484.
Feinman RD, Makowske M. Metabolic syndrome and low-carbohydrate ketogenic diets in the medical school biochemistry curriculum. Metab Syndr Relat Disord. 2003 Sep;1(3):189-97. doi: 10.1089/154041903322716660. PMID: 18370662.
Gardner CD, Kiazand A, Alhassan S, Kim S, Stafford RS, Balise RR, Kraemer HC, King AC. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007 Mar 7;297(9):969-77. doi: 10.1001/jama.297.9.969. Erratum in: JAMA. 2007 Jul 11;298(2):178. PMID: 17341711.
Beisswenger BG, Delucia EM, Lapoint N, Sanford RJ, Beisswenger PJ. Ketosis leads to increased methylglyoxal production on the Atkins diet. Ann N Y Acad Sci. 2005 Jun;1043:201-10. doi: 10.1196/annals.1333.025. PMID: 16037240.
Freire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020 Jan;69:110549. doi: 10.1016/j.nut.2019.07.001. Epub 2019 Jul 4. PMID: 31525701.
Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.
Matarese LE, Pories WJ. Adult weight loss diets: metabolic effects and outcomes. Nutr Clin Pract. 2014 Dec;29(6):759-67. doi: 10.1177/0884533614550251. Epub 2014 Oct 7. PMID: 25293593.
Sacks FM, Bray GA, Carey VJ, Smith SR, Ryan DH, Anton SD, McManus K, Champagne CM, Bishop LM, Laranjo N, Leboff MS, Rood JC, de Jonge L, Greenway FL, Loria CM, Obarzanek E, Williamson DA. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009 Feb 26;360(9):859-73. doi: 10.1056/NEJMoa0804748. PMID: 19246357; PMCID: PMC2763382.

Kava Kava

Posted on November 5, 2024November 5, 2024 by amwaltamath

Kava

Anti-Anxiety Aid

What is Kava?

Anti- stress

Kava is also known as Kava-kava, (Piper Methysticum) and it’s a South Pacific psychotropic plant medicine to reduce anxiety. Recent studies show the benefits of Kava to reduce anxiety or situational anxiety. However, there’s some concern regarding health safety and usage. It would best to drink Kava tea than consuming extracts, which may be too potent and not accurately labeled.

Studies show that a night time cup of Kava reduces anxiety and stress, and promotes peaceful sleep. Kava has been studied to increase gamma-aminobutyric acid, (GABA) which plays a role in reducing the central nervous system. It’s advised to drink kava at night or before boarding a plane if you often get nervous in those conditions due to it’s affect on slowing down the central nervous system. Kava shouldn’t be combined with alcohol as it similarly affects the central nervous system without the damaging affects of alcohol.

General Anxiety Disorder (GAD) is a chronic mental health disorder that is common affecting about 20% of Americans. Studies show that Kava is beneficial for those with generalized anxiety disorder to reduce stress and muscle tension. Kava is also a popular dietary supplement as a recreational drink to replace alcohol as well as it’s anti-inflammatory and anticancer effects.

Ease Tension

Vestibulum ante ipsum primis sit amet justo elit faucibus orci luctus ultrices posuere cubilia Curae.

Relax

Vestibulum ante ipsum primis sit amet justo elit faucibus orci luctus ultrices posuere cubilia Curae.

Sleep Better

Vestibulum ante ipsum primis sit amet justo elit faucibus orci luctus ultrices posuere cubilia Curae.

Where to get it?

There are extracts for Kava, but it’s not recommended to consume in extract from since potency may not be accurate. The studies suggest consuming about 50-70mg, and not to combine with alcohol or other night time medicines. We recommend consuming a trust form of tea so you may see how you feel in lower dosages, and then increase as necessary.

Top Recommended Products

professional certified experience

Check out other topics

achieve your goals faster

Beta-alanine

Increase performance and recovery

Cocoa and Muscle

Increase strength and fatigue

Truth About Cholesterol

The truth about LDL cholesterol and how to lower it

NMN

Anti-aging and diabetes prevention

Taurine

Increase energy, performance, and increase fat loss.

Fat burning
training

How do we lose fat and what’s the best way!

References

Sarris J, LaPorte E, Schweitzer I. Kava: a comprehensive review of efficacy, safety, and psychopharmacology. Aust N Z J Psychiatry. 2011 Jan;45(1):27-35. doi: 10.3109/00048674.2010.522554. Epub 2010 Nov 15. PMID: 21073405.
Piper methysticum (kava kava). Altern Med Rev. 1998 Dec;3(6):458-60. PMID: 9855570.
Müller B, Komorek R. Mit Kava behandeln–die Wurzel gegen den Stress [Treatment with Kava–the root to ocombat stress]. Wien Med Wochenschr. 1999;149(8-10):197-201. German. PMID: 10483680.
Savage K, Sarris J, Hughes M, Bousman CA, Rossell S, Scholey A, Stough C, Suo C. Neuroimaging Insights: Kava’s (Piper methysticum) Effect on Dorsal Anterior Cingulate Cortex GABA in Generalized Anxiety Disorder. Nutrients. 2023 Oct 28;15(21):4586. doi: 10.3390/nu15214586. PMID: 37960239; PMCID: PMC10649338.
Khan A, Akram M, Thiruvengadam M, Daniyal M, Zakki SA, Munir N, Zainab R, Heydari M, Mosavat SH, Rebezov M, Shariati MA. Anti-anxiety Properties of Selected Medicinal Plants. Curr Pharm Biotechnol. 2022;23(8):1041-1060. doi: 10.2174/1389201022666210122125131. PMID: 33480339.
Cribb L, Sarris J, Savage KM, Byrne GJ, Metri NJ, Scholey A, Stough C, Bousman CA. Effect of kava (Piper methysticum) on peripheral gene expression among individuals with generalized anxiety disorder: A post hoc analysis of a randomized controlled trial. Phytother Res. 2023 Dec;37(12):5897-5903. doi: 10.1002/ptr.7999. Epub 2023 Sep 28. PMID: 37767766.
Bian T, Corral P, Wang Y, Botello J, Kingston R, Daniels T, Salloum RG, Johnston E, Huo Z, Lu J, Liu AC, Xing C. Kava as a Clinical Nutrient: Promises and Challenges. Nutrients. 2020 Oct 5;12(10):3044. doi: 10.3390/nu12103044. PMID: 33027883; PMCID: PMC7600512.
Sarris J, Byrne GJ, Bousman CA, Cribb L, Savage KM, Holmes O, Murphy J, Macdonald P, Short A, Nazareth S, Jennings E, Thomas SR, Ogden E, Chamoli S, Scholey A, Stough C. Kava for generalised anxiety disorder: A 16-week double-blind, randomised, placebo-controlled study. Aust N Z J Psychiatry. 2020 Mar;54(3):288-297. doi: 10.1177/0004867419891246. Epub 2019 Dec 8. PMID: 31813230.
Sarris J, Stough C, Bousman CA, Wahid ZT, Murray G, Teschke R, Savage KM, Dowell A, Ng C, Schweitzer I. Kava in the treatment of generalized anxiety disorder: a double-blind, randomized, placebo-controlled study. J Clin Psychopharmacol. 2013 Oct;33(5):643-8. doi: 10.1097/JCP.0b013e318291be67. PMID: 23635869.
Tzeng YM, Lee MJ. Neuroprotective properties of kavalactones. Neural Regen Res. 2015 Jun;10(6):875-7. doi: 10.4103/1673-5374.158335. PMID: 26199594; PMCID: PMC4498339.

Saffron

Posted on October 24, 2024October 24, 2024 by amwaltamath

Saffron

What are the health benefits of Saffron?

Saffron

Possible cure for depression?

Saffron is a very costly spice, and also known as Saffron Crocus. An increasing number of studies shows a lot of benefits for saffron. More randomize, double-blind, placebo control trials are showing promising results in overall health including inflammation, stress, anxiety, depression, cancer prevention, increase libido, and weight loss.

Known as the sunshine spice due it’s distant color and mood enhancing affects. Saffron is also a very powerful anti-oxidant, which may help prevent many different types of cancers. Supplementing with 60mg of Saffron for 12 weeks shown significant reduction in weight, fasting triglycerides and increase fasting HDL levels. Saffron constitutes a promising nutraceutical option for adolescents and children with obesity and prediabetes.

Saffron could be an alternative to other SSRI medications in reducing anxiety and depression symptoms with little to no side effects. More large scale data is required to prove saffron is similar to an SSRI.

Saffron may play a crucial role in male reproductive health and erectile dysfunction. Although prediabetes is a major risk factor erectile dysfunction, saffron may have aphrodisiac-like properties.

Enhance mood

Studies show that saffron may improve mood and sleep.

Decrease inflammation

Among active young adults, Saffron has been shown in improve recovery and make workouts more enjoyable in males.

Help with weight loss

Saffron may help reduce appetite, body mass index, waist circumference and fat mass.

Science Based Review

We highly recommend the benefits of saffron with turmeric.

The combination of saffron with the benefits and anti-inflammation properties of turmeric delivers the best potential of decreased inflammation elevated mood.

Saffron + Turmeric

Turmeric

Major benefits for brain and body health

Turmeric contains compounds called curcuminoids that’s been shown to reduce inflammation and pain. The most popular curcuminoid is curcumin, and it’s the main active ingredient in turmeric.

Cinnamon

Anti-inflammatory, aid in metabolic disease and help lose weight

Cinnamon is a spice that’s been shown to improve cardiovascular biomarkers. There’s evidence to show that cinnamon is rich in polyphenols, and may have a beneficial effect on cardio metabolic health, cholesterol, stress and inflammation.

Cardamom

May help with high blood pressure, weight loss, and infection

Cardamom may help lower blood pressure, improve digestive issues, and help immune function. Research shows a protective compound found in cardamom may help prevent cancers cells from forming or developing. When cardamom is paired with turmeric, data found the combination to be even more effective at preventing tumor growth.

Check out other topics

achieve your goals faster

Beta-alanine

Increase performance and recovery

Cocoa and Muscle

Increase strength and fatigue

Truth About Cholesterol

The truth about LDL cholesterol and how to lower it

NMN

Anti-aging and diabetes prevention

Taurine

Increase energy, performance, and increase fat loss.

Fat burning
training

How do we lose fat and what’s the best way!

Check out more

New articles weekly

References

Kotanidou EP, Tsinopoulou VR, Giza S, Ntouma S, Angeli C, Chatziandreou M, Tsopelas K, Tseti I, Galli-Tsinopoulou A. The Effect of Saffron Kozanis (Crocus sativus L.) Supplementation on Weight Management, Glycemic Markers and Lipid Profile in Adolescents with Obesity: A Double-Blinded Randomized Placebo-Controlled Trial. Children (Basel). 2023 Nov 15;10(11):1814. doi: 10.3390/children10111814. PMID: 38002905; PMCID: PMC10670718.
Tóth B, Hegyi P, Lantos T, Szakács Z, Kerémi B, Varga G, Tenk J, Pétervári E, Balaskó M, Rumbus Z, Rakonczay Z, Bálint ER, Kiss T, Csupor D. The Efficacy of Saffron in the Treatment of Mild to Moderate Depression: A Meta-analysis. Planta Med. 2019 Jan;85(1):24-31. doi: 10.1055/a-0660-9565. Epub 2018 Jul 23. PMID: 30036891.
El Midaoui A, Ghzaiel I, Vervandier-Fasseur D, Ksila M, Zarrouk A, Nury T, Khallouki F, El Hessni A, Ibrahimi SO, Latruffe N, Couture R, Kharoubi O, Brahmi F, Hammami S, Masmoudi-Kouki O, Hammami M, Ghrairi T, Vejux A, Lizard G. Saffron (Crocus sativus L.): A Source of Nutrients for Health and for the Treatment of Neuropsychiatric and Age-Related Diseases. Nutrients. 2022 Jan 29;14(3):597. doi: 10.3390/nu14030597. PMID: 35276955; PMCID: PMC8839854.
Lu C, Ke L, Li J, Zhao H, Lu T, Mentis AFA, Wang Y, Wang Z, Polissiou MG, Tang L, Tang H, Yang K. Saffron (Crocus sativus L.) and health outcomes: a meta-research review of meta-analyses and an evidence mapping study. Phytomedicine. 2021 Oct;91:153699. doi: 10.1016/j.phymed.2021.153699. Epub 2021 Aug 8. PMID: 34419735.
Shafiee M, Arekhi S, Omranzadeh A, Sahebkar A. Saffron in the treatment of depression, anxiety and other mental disorders: Current evidence and potential mechanisms of action. J Affect Disord. 2018 Feb;227:330-337. doi: 10.1016/j.jad.2017.11.020. Epub 2017 Nov 7. PMID: 29136602.
Seyedi-Sahebari S, Farhang S, Araj-Khodaei M, Akhondzadeh S, Naseri A, Sanaie S, Frounchi N. The Effects of Crocus sativus (Saffron) on ADHD: A Systematic Review. J Atten Disord. 2024 Jan;28(1):14-24. doi: 10.1177/10870547231203176. Epub 2023 Oct 21. PMID: 37864351.
Shafiee A, Jafarabady K, Seighali N, Mohammadi I, Rajai Firouz Abadi S, Abhari FS, Bakhtiyari M. Effect of Saffron Versus Selective Serotonin Reuptake Inhibitors (SSRIs) in Treatment of Depression and Anxiety: A Meta-analysis of Randomized Controlled Trials. Nutr Rev. 2024 Jun 24:nuae076. doi: 10.1093/nutrit/nuae076. Epub ahead of print. PMID: 38913392.
Cerdá-Bernad D, Costa L, Serra AT, Bronze MR, Valero-Cases E, Pérez-Llamas F, Candela ME, Arnao MB, Barberán FT, Villalba RG, García-Conesa MT, Frutos MJ. Saffron against Neuro-Cognitive Disorders: An Overview of Its Main Bioactive Compounds, Their Metabolic Fate and Potential Mechanisms of Neurological Protection. Nutrients. 2022 Dec 17;14(24):5368. doi: 10.3390/nu14245368. PMID: 36558528; PMCID: PMC9781906.
Goyal A, Raza FA, Sulaiman SA, Shahzad A, Aaqil SI, Iqbal M, Javed B, Pokhrel P. Saffron extract as an emerging novel therapeutic option in reproduction and sexual health: recent advances and future prospectives. Ann Med Surg (Lond). 2024 Apr 4;86(5):2856-2865. doi: 10.1097/MS9.0000000000002013. PMID: 38694315; PMCID: PMC11060205.
Lopresti AL, Smith SJ. An examination into the mental and physical effects of a saffron extract (affron®) in recreationally-active adults: A randomized, double-blind, placebo-controlled study. J Int Soc Sports Nutr. 2022 Jun 7;19(1):219-238. doi: 10.1080/15502783.2022.2083455. PMID: 35813851; PMCID: PMC9261746.
Kutbi EH, Sohouli MH, Fatahi S, Lari A, Shidfar F, Aljhdali MM, Alhoshan FM, Elahi SS, Almusa HA, Abu-Zaid A. The beneficial effects of cinnamon among patients with metabolic diseases: A systematic review and dose-response meta-analysis of randomized-controlled trials. Crit Rev Food Sci Nutr. 2022;62(22):6113-6131. doi: 10.1080/10408398.2021.1896473. Epub 2021 Mar 19. PMID: 33739219.
Sarmadi B, Musazadeh V, Dehghan P, Karimi E. The effect of cinnamon consumption on lipid profile, oxidative stress, and inflammation biomarkers in adults: An umbrella meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2023 Oct;33(10):1821-1835. doi: 10.1016/j.numecd.2023.03.010. Epub 2023 Mar 18. PMID: 37500345.
Maierean SM, Serban MC, Sahebkar A, Ursoniu S, Serban A, Penson P, Banach M; Lipid and Blood Pressure Meta-analysis Collaboration (LBPMC) Group. The effects of cinnamon supplementation on blood lipid concentrations: A systematic review and meta-analysis. J Clin Lipidol. 2017 Nov-Dec;11(6):1393-1406. doi: 10.1016/j.jacl.2017.08.004. Epub 2017 Aug 12. PMID: 28887086.
Verma SK, Jain V, Katewa SS. Blood pressure lowering, fibrinolysis enhancing and antioxidant activities of cardamom (Elettaria cardamomum). Indian J Biochem Biophys. 2009 Dec;46(6):503-6. PMID: 20361714.
Das I, Acharya A, Berry DL, Sen S, Williams E, Permaul E, Sengupta A, Bhattacharya S, Saha T. Antioxidative effects of the spice cardamom against non-melanoma skin cancer by modulating nuclear factor erythroid-2-related factor 2 and NF-κB signalling pathways. Br J Nutr. 2012 Sep 28;108(6):984-97. doi: 10.1017/S0007114511006283. Epub 2011 Dec 19. PMID: 22182368.
Majdalawieh AF, Carr RI. In vitro investigation of the potential immunomodulatory and anti-cancer activities of black pepper (Piper nigrum) and cardamom (Elettaria cardamomum). J Med Food. 2010 Apr;13(2):371-81. doi: 10.1089/jmf.2009.1131. PMID: 20210607

Beta-Alanine

Posted on October 22, 2024October 22, 2024 by amwaltamath

Beta- Alanine

Hello I’m Your new trainer

Beta- Alanine

Muscle and endurance supplement with new cognitive benefits for mental health.

Studies show that supplementation with Beta-alanine increase performance for higher intensity training. Also, beta-alanine supports muscle growth by aiding in muscle recovery and repair.

Recent data suggests that B-alanine can result in carnosine elevations in the brain, which appears supplementation may increase resilience to post-traumatic stress disorder, mild traumatic brain injury and heat stress.

Save On Beta Alanine

Shop today!

Not just for exercise

More research suggest beta-alanine may help reduce anxiety, reduce aging, and protect against cognitive decline.

Why should you take Beta Alanine?

Nothing Feels As Good As Being Fit

Beta- alanine promotes faster recovery between exercise or sets, and helps increase output. Beta-alanine is a precursor to carnosine, and carnosine reduces lactic acid accumulation in your muscles during exercise. Beta-alanine increases your time to exhaustion by reducing fatigue. During exercise, glucose is broken down. Muscle breakdown glucose into lactic acid and converts into lactate. Carnosine works as a buffer against acid by reducing lactate in the muscle. Since beta-alanine elevates carnosine, muscle experience less fatigue during training.

Increase Recovery

While Training

Muscle Repair

Post exercise and recovery

Fat burning

Greater lean body mass

Check out top brands

Start working on your body today, and with our individual fitness program, already in 90 days you will see a totally different girl in the mirror.

References

Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38. PMID: 20479615.
Cimadevilla-Fernández-Pola E, Martínez-Roldán C, Maté-Muñoz JL, Guodemar-Pérez J, Sánchez-Calabuig MA, García-Fernández P, Hervás-Pérez JP, Hernández-Lougedo J. Effects of β-Alanine Supplementation on Subjects Performing High-Intensity Functional Training. Nutrients. 2024 Jul 19;16(14):2340. doi: 10.3390/nu16142340. PMID: 39064783; PMCID: PMC11280034.
Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano B. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med. 2017 Apr;51(8):658-669. doi: 10.1136/bjsports-2016-096396. Epub 2016 Oct 18. PMID: 27797728.
Ostfeld I, Hoffman JR. The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers. Nutrients. 2023 Feb 19;15(4):1039. doi: 10.3390/nu15041039. PMID: 36839397; PMCID: PMC9961614.
Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24. PMID: 22270875; PMCID: PMC3374095.
Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015 Jul 15;12:30. doi: 10.1186/s12970-015-0090-y. PMID: 26175657; PMCID: PMC4501114.
Bellinger PM. β-Alanine supplementation for athletic performance: an update. J Strength Cond Res. 2014 Jun;28(6):1751-70. doi: 10.1519/JSC.0000000000000327. PMID: 24276304.
Georgiou GD, Antoniou K, Antoniou S, Michelekaki EA, Zare R, Ali Redha A, Prokopidis K, Christodoulides E, Clifford T. Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis. Int J Sport Nutr Exerc Metab. 2024 Jul 19;34(6):397-412. doi: 10.1123/ijsnem.2024-0027. PMID: 39032921.
Huerta Ojeda Á, Tapia Cerda C, Poblete Salvatierra MF, Barahona-Fuentes G, Jorquera Aguilera C. Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis. Nutrients. 2020 Aug 19;12(9):2490. doi: 10.3390/nu12092490. PMID: 32824885; PMCID: PMC7551186.
Maté-Muñoz JL, Lougedo JH, Garnacho-Castaño MV, Veiga-Herreros P, Lozano-Estevan MDC, García-Fernández P, de Jesús F, Guodemar-Pérez J, San Juan AF, Domínguez R. Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr. 2018 Apr 25;15:19. doi: 10.1186/s12970-018-0224-0. PMID: 29713250; PMCID: PMC5918575.
Ostfeld I, Ben-Zeev T, Zamir A, Levi C, Gepner Y, Springer S, Hoffman JR. Role of β-Alanine Supplementation on Cognitive Function, Mood, and Physical Function in Older Adults; Double-Blind Randomized Controlled Study. Nutrients. 2023 Feb 12;15(4):923. doi: 10.3390/nu15040923. PMID: 36839281; PMCID: PMC9960300.

Check out more

Cocoa Can Save Your Life

Posted on October 22, 2024October 22, 2024 by amwaltamath

Cocoa Powder

Health Benefits

Cocoa Powder

Why should you add it to your diet

Cocoa Powder might be a great addition to your diet to improve your health. Cocoa contains polyphenols, which are naturally occurring antioxidants. Cocoa also contains flavanols, and data shows that flavanols can reduce inflammation.

Theobromine

And other Anti-oxidants

Theobromine found in cocoa is a natural alkaloid. Similar to caffeine’s affect on adenosine to make us feel more awake and alert, theobromine works similarly without the jitters or stimulating affects of caffeine. Theobromine provides neuroprotection against age-related cognitive impairments such as Alzheimer’s and Parkinson’s disease. In regards to weight loss, theobromine enhances fat breakdown and contributes to weight reduction. The benefits of theobromine include:

Cardiovascular health by improving endothelial function
Improve Cognitive function and prevent decline -related diseases
Heart Health and can lower cholesterol
Reduced inflammation
Weight management by promoting fat metabolism.

Summary of benefits

Take the first step to your healthiest self.

Cocoa powder is rich in vitamins and minerals such as zinc, magnesium, selenium, iron, and more. Studies suggest that cocoa powder is rich in polyphenols, which are naturally occurring antioxidants. Cocoa also contains flavanols, and data shows that flavanols can reduce inflammation. In addition to anti-oxidants, cocoa contains theobromine. Theobromine is generally safe for human consumption and provides preventive and therapeutic effects in brain diseases such as stroke, depression, and Alzheimer’s. Another benefit to theobromine is to help regulate immune function, promote fat metabolism, and maintain cardiovascular health.

Best way to eat cocoa Power?

eat delicious while burning extra fat

Cocoa powder should be at least 75% cocoa. However, data suggests a higher percentage promotes better health outcomes. You can add cocoa powder to smoothies, cereals, oatmeal, baked goods, pancakes, coffee, yogurt, mix with peanut butter or add to fruit.

References

Journal Article A Hahn, Joshua A Virk, Hafeez Ul Hassan A Wang, Zhen A Tang, Wai Hong WA Krittanawong, Chayakrit
T Abstract 14006: Cardiovascular Health Benefits of Theobromine in Cacao and Chocolate D 2021 J Circulation P A14006-A14006 V 144 N Suppl_1 R doi:10.1161/circ.144.suppl_1.14006 U https://www.ahajournals.org/doi/abs/10.1161/circ.144.suppl_1.14006
Mengjuan Zhang, Haifeng Zhang, Lu Jia, Yi Zhang, Runwen Qin, Shihua Xu, Yingwu Mei,
Health benefits and mechanisms of theobromine,
Journal of Functional Foods,
Volume 115, 2024, 106126,
ISSN 1756-4646, https://doi.org/10.1016/j.jff.2024106126.
Martínez-Pinilla E, Oñatibia-Astibia A, Franco R. The relevance of theobromine for the beneficial effects of cocoa consumption. Front Pharmacol. 2015 Feb 20;6:30. doi: 10.3389/fphar.2015.00030. PMID: 25750625; PMCID: PMC4335269.
Fusar-Poli L, Gabbiadini A, Ciancio A, Vozza L, Signorelli MS, Aguglia E. The effect of cocoa-rich products on depression, anxiety, and mood: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2022;62(28):7905-7916. doi: 10.1080/10408398.2021.1920570. Epub 2021 May 10. PMID: 33970709.
Jackson SE, Smith L, Firth J, Grabovac I, Soysal P, Koyanagi A, Hu L, Stubbs B, Demurtas J, Veronese N, Zhu X, Yang L. Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. Depress Anxiety. 2019 Oct;36(10):987-995. doi: 10.1002/da.22950. Epub 2019 Jul 29. PMID: 31356717.
Ludovici V, Barthelmes J, Nägele MP, Enseleit F, Ferri C, Flammer AJ, Ruschitzka F, Sudano I. Cocoa, Blood Pressure, and Vascular Function. Front Nutr. 2017 Aug 2;4:36. doi: 10.3389/fnut.2017.00036. PMID: 28824916; PMCID: PMC5539137.
Lin X, Zhang I, Li A, Manson JE, Sesso HD, Wang L, Liu S. Cocoa Flavanol Intake and Biomarkers for Cardiometabolic Health: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Nutr. 2016 Nov;146(11):2325-2333. doi: 10.3945/jn.116.237644. Epub 2016 Sep 28. PMID: 27683874; PMCID: PMC5086796.
De Araujo QR, Gattward JN, Almoosawi S, Silva Md, Dantas PA, De Araujo Júnior QR. Cocoa and Human Health: From Head to Foot–A Review. Crit Rev Food Sci Nutr. 2016;56(1):1-12. doi: 10.1080/10408398.2012.657921. PMID: 24915376.
De Araujo QR, Gattward JN, Almoosawi S, Silva Md, Dantas PA, De Araujo Júnior QR. Cocoa and Human Health: From Head to Foot–A Review. Crit Rev Food Sci Nutr. 2016;56(1):1-12. doi: 10.1080/10408398.2012.657921. PMID: 24915376.
Zhao B, Gan L, Yu K, Männistö S, Huang J, Albanes D. Relationship between chocolate consumption and overall and cause-specific mortality, systematic review and updated meta-analysis. Eur J Epidemiol. 2022 Apr;37(4):321-333. doi: 10.1007/s10654-022-00858-5. Epub 2022 Apr 23. PMID: 35460393; PMCID: PMC11329947.
Ried K, Fakler P, Stocks NP. Effect of cocoa on blood pressure. Cochrane Database Syst Rev. 2017 Apr 25;4(4):CD008893. doi: 10.1002/14651858.CD008893.pub3. PMID: 28439881; PMCID: PMC6478304.

See more

Check out all of our free articles.

Truth About Cholesterol

Posted on August 19, 2024August 20, 2024 by amwaltamath

The Truth

About Cholesterol

Is high cholesterol bad?

Take the first step to your healthiest self.

You might’ve heard some experts claim high cholesterol isn’t a risk factor for many diseases or health risk. However, what about high levels of low density -lipoproteins? (LDL)

What is cholesterol?
Cholesterol is a waxy substance found in your blood, and it’s required for many biological processes such as building healthy cells and hormone release. Cholesterol is carried throughout the blood by transport proteins called lipoprotein. However, there are different types of transport proteins. A lipid profile also measures triglycerides, which is commonly known as a type of fat in the blood.

Low-density Lipoprotein – Known as bad cholesterol, and cholesterol particles builds up in the walls of your arteries making them hard and narrow.

High-density Lipoprotein – Known as good cholesterol, and can pick up excess cholesterol and take back to your liver.

The cause of high LDL

goals are the ultimate challenge

It was thought that dietary cholesterol may raise blood cholesterol. So, many people with high cholesterol were told avoid high cholesterol foods. This is no longer the case as studies confirm high dietary intake isn’t directly associated with high LDL. Although, foods high in saturated fat will impact blood LDL levels. As trans or saturated fat is metabolized, the liver can produce excess cholesterol. It’s best to avoid or reduce foods high in saturated fat if you already have higher than optimal LDL. Other risk factors that increase high LDL are:

Prevention

Take the first step to your healthiest self.

Heart healthy lifestyle changes are important and can lower your risk of heart disease, stroke, and cancer.

Low salt diet with plenty of fruits, vegetables, and whole grains

100%

Lose weight and increase exercise

100%

Limit animal fats and replace with omega 3 fatty acids.

100%

Drink alcohol in moderation and quit smoking

100%

Review

Although some still claim high LDL cholesterol is not a risk factor for many heart related diseases, there’s still a lot of support and evidence that proves high LDL is still a major risk factor. currently, high LDL is still the largest risk factor. Some experts claim people can die from heart disease regardless if their LDL cholesterol is within range. For many, “in range” is already too high of a benchmark. Also, many people are prescribed statins to lower their LDL. Although, damage to their blood vessels might have already occurred, and therefore, a statin cannot reverse some or all of the damage. Regardless of beliefs, statins still increase lifespan for those with high cholesterol. No drug can out perform diet and exercise, or other lifestyle changes. Prevention is still key.

References

and Citations

Lee Y, Siddiqui WJ. Cholesterol Levels. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK542294/
Schoeneck M, Iggman D. The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2021 May 6;31(5):1325-1338. doi: 10.1016/j.numecd.2020.12.032. Epub 2021 Jan 16. PMID: 33762150.
Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, Jovanovski E, Au-Yeung F, Jenkins AL, Vuksan V. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Br J Nutr. 2016 Oct;116(8):1369-1382. doi: 10.1017/S000711451600341X. Epub 2016 Oct 11. PMID: 27724985.
Wadhera RK, Steen DL, Khan I, Giugliano RP, Foody JM. A review of low-density lipoprotein cholesterol, treatment strategies, and its impact on cardiovascular disease morbidity and mortality. J Clin Lipidol. 2016 May-Jun;10(3):472-89. doi: 10.1016/j.jacl.2015.11.010. Epub 2015 Nov 25. PMID: 27206934.
Virani SS, Aspry K, Dixon DL, Ferdinand KC, Heidenreich PA, Jackson EJ, Jacobson TA, McAlister JL, Neff DR, Gulati M, Ballantyne CM. The importance of low-density lipoprotein cholesterol measurement and control as performance measures: A joint clinical perspective from the National Lipid Association and the American Society for Preventive Cardiology. Am J Prev Cardiol. 2023 Feb 27;13:100472. doi: 10.1016/j.ajpc.2023.100472. PMID: 36970638; PMCID: PMC10037190.
Feingold, K. R. (2024, February 12). Cholesterol lowering drugs. Endotext [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK395573/

Always free

How to lose fat

Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit.

Best supplement for musle

Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit.

Antiaging

Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit.

Nicotinamide mononucleotide (NMN)

Posted on August 1, 2024August 5, 2024 by amwaltamath

Nicotinamide mononucleotide (NMN)

They Key to Anti-aging

As we get older, we lose the ability to produce certain molecules that help the body stay youthful. As we age, we experience greater amounts of inflammation, DNA damage, and slower metabolism. Some longevity experts claim aging is disease we all experience. However, anti-aging supplements may not actually prevent aging as much help aid in graceful aging. Nicotinaminde Mononucleotide (NMN) is a precursor for nicotinamide adenine dinucleotide. (NAD) Our bodies utilize NAD for variety of functions like energy metabolism, DNA repair, gene expression and cellular stress responses. Throughout our lives, we lose concentrations of NAD, and supplementing with NMN could significantly improve many biomarkers and aid in longevity.

Additional benefits include:

Put NMN To the test

How does NMN work when supplementation is put to the test for athletic performance and aging? In animal studies, NMN supplementation increase nicotinamide adenine dinucleotide (NAD) concentrations and improves health span and lifespan. A randomized clinical trial included 80 middle-aged health adults for 60-days taking a once daily oral dosing of 300,600, and 900mg.

What were the results?

NMN Results

Randomize control trial of 80 middle aged adults taking NMN for 60 days saw significant improvements in the slowing of aging as well as athletic performance.

Optimal dosage appears to be around a 600mg daily intake. However, safe and effective dosage drawn from the literature appears to be safe up to 1,000mg. Although, long term studies are currently in review.

Brand
Recommendations

Click the link for more

References

Yi L, Maier AB, Tao R, Lin Z, Vaidya A, Pendse S, Thasma S, Andhalkar N, Avhad G, Kumbhar V. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. Geroscience. 2023 Feb;45(1):29-43. doi: 10.1007/s11357-022-00705-1. Epub 2022 Dec 8. PMID: 36482258; PMCID: PMC9735188.
arshani Nadeeshani, Jinyao Li, Tianlei Ying, Baohong Zhang, Jun Lu,
Nicotinamide mononucleotide (NMN) as an anti-aging health product – Promises and safety concerns, Journal of Advanced Research, Volume 37, 2022, Pages 267-278,
ISSN 2090-1232, https://doi.org/10.1016/j.jare.2021.08.003.
(https://www.sciencedirect.com/science/article/pii/S2090123221001491)
A. Kumar, P. Chanana,
Chapter Six – Role of Nitric Oxide in Stress-Induced Anxiety: From Pathophysiology to Therapeutic Target,
Editor(s): Gerald Litwack, Vitamins and Hormones, Academic Press, Volume 103, 2017, Pages 147-167, ISSN 0083-6729, ISBN 9780128119143,
https://doi.org/10.1016/bs.vh.2016.09.004.
(https://www.sciencedirect.com/science/article/pii/S0083672916300462)
Yoshino M, Yoshino J, Kayser BD, Patti GJ, Franczyk MP, Mills KF, Sindelar M, Pietka T, Patterson BW, Imai SI, Klein S. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021 Jun 11;372(6547):1224-1229. doi: 10.1126/science.abe9985. Epub 2021 Apr 22. PMID: 33888596; PMCID: PMC8550608.
Shintaro Yamaguchi, Junichiro Irie, Masanori Mitsuishi, Yuichi Uchino, Hideaki Nakaya, Ryo Takemura, Emi Inagaki, Shotaro Kosugi, Hideyuki Okano, Masato Yasui, Kazuo Tsubota, Kaori Hayashi, Jun Yoshino, Hiroshi Itoh, Safety and efficacy of long-term nicotinamide mononucleotide supplementation on metabolism, sleep, and nicotinamide adenine dinucleotide biosynthesis in healthy, middle-aged Japanese men, Endocrine Journal, 2024, Volume 71, Issue 2, Pages 153-169, Released on J-STAGE February 28, 2024, Advance online publication January 06, 2024, Online ISSN 1348-4540, Print ISSN 0918-8959, https://doi.org/10.1507/endocrj.EJ23-0431, https://www.jstage.jst.go.jp/article/endocrj/71/2/71_EJ23-0431/_article/-char/en, Abstract:

Taurine

Posted on August 1, 2024August 1, 2024 by amwaltamath

Taurine

A secret supplement for longevity and health?

Taurine

May help prevent cardiovascular disease, increase lifespan, and more

Taurine is an amino acid that occurs naturally in the body and is found in many foods. It’s considered semi-essential or conditionally essential because it’s derived from cysteine like other amino acids but lacks a carboxyl group. Instead, it contains a sulfide group and can be called an amino sulfonic acid.

Taurine helps with bodily functions, including those of the digestive, cardiovascular, skeletal, muscular, and nervous systems. It also works as a neurotransmitter in the brain and is used for energy production. Taurine has antioxidant and anti-inflammatory properties that may enhance insulin sensitivity, which could reduce the risk of type 2 diabetes or improve blood sugar management

Science Based Fitness

ON A REGULAR BASIS CAN BE VERY BENEFICIAL TO YOUR

HEALTH

Improve Health

Introduction to chronic inflammation

Recent studies show chronic inflammation may be the greatest contribution to disease, or a cornerstone for the development of cardiovascular disease. Other major heath factors include pollution, environmental stresses, drugs, excess food consumption and obesity. Obesity is a major contribution to negative health outcomes. Managing a health body mass is crucial in over health. Taurine may help heart health and enhance endothelial function, which may significantly reduce the risk of atherosclerosis and cardiovascular events. Taurine accounts for 50% of the total free amino acids in the heart, and it’s been shown to enhance cardiac contractility and improve heart function.

Taurine is abundant in skeletal muscle, but the largest benefit of taurine is glucose and lipid regulation, energy metabolism, anti-inflammatory modulation and antioxidant action. Taurine may also aid in athletic performance such as muscle repair and cardiovascular improvements.

Taurine

Shop Now

References

Citations

Lin Guan, Peng Miao, The effects of taurine supplementation on obesity, blood pressure and lipid profile: A meta-analysis of randomized controlled trials, European Journal of Pharmacology, Volume 885, 2020, 173533,ISSN 0014-2999,
Santulli G, Kansakar U, Varzideh F, Mone P, Jankauskas SS, Lombardi A. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients. 2023; 15(19):4236. https://doi.org/10.3390/nu15194236
Ahmadian M, Roshan VD, Aslani E, Stannard SR. Taurine supplementation has anti-atherogenic and anti-inflammatory effects before and after incremental exercise in heart failure. Therapeutic Advances in Cardiovascular Disease. 2017;11(7):185-194. doi:10.1177/1753944717711138
Ahmadian, M., Dabidi Roshan, V., & Ashourpore, E. (2017). Taurine Supplementation Improves Functional Capacity, Myocardial Oxygen Consumption, and Electrical Activity in Heart Failure. Journal of Dietary Supplements, 14(4), 422–432. https://doi.org/10.1080/19390211.2016.1267059
Kurtz, J. A., VanDusseldorp, T. A., Doyle, J. A., & Otis, J. S. (2021). Taurine in sports and exercise. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-021-00438-0

Fat loss

Posted on May 17, 2024May 20, 2024 by amwaltamath

How to lose fat

Backed by science

Burn Fat

The secret to weight loss backed by science

By now, you’ve probably heard of all the different weight loss diets. There is Keto, Atkins, carnivore, whole foods, vegan, vegetarian, plant based, animal based, and many more. What do these diets have in common? The elimination of processed or sugary foods. However, all diets have one thing in common, and that is the reduction of calories by eliminating more caloric dense foods.

It seems every couple of years the health industry cycles on diets based on trending topics. It’s unfortunate in the realm of fitness and health, the industry tries to sell so many products and plans. The truth behind weight loss is far more boring, and due to its boring and consistent nature, the industry works to start controversy. The good news for you is Science Based Fitness provides you with all the information, so you don’t have to buy anything! This is a complete guide to help you lose weight and keep it off without the promotion of fad diets that don’t work long term.

There’s a lot of “social media influencers” whose job is to sell products, so they make money. Now profit isn’t a bad thing if you’re truly helping people, but most people just want to help people buy a product or plan. At Science Based Fitness, we believe information should be FREE. We don’t want to profit from you. Instead, we want you to live your best life. We may recommend products, but our business model is to keep the mission running.

The Science behind weight loss

Are carbohydrates bad and make you fat?

Does fat make you fat?

Is red meat bad?

Is high LDL good or bad?

Is insulin spikes bad?

Should you reduce the time you eat meals?

Chances are you’ve heard these claims time and time again, and you might even listen to a medical professional make these exact claims. However, in the world of science, nothing it true until it can be proven.

The truth is any diet can work if you stick to it and it puts you in a caloric deficit. A lot of people will debate the calories in vs. calories out logic based on the thermodynamics of foods and energy balance. However, the truth is based on all scientific studies, Weight loss occurs regardless of what calories are reduced from carbohydrates, fats, and proteins.

The science Is clear

A caloric deficit is the most important factor for weight loss

Breaking Myths

The secret to weight loss backed by science

Science is clear…. The available evidence shows that weight loss occurs following a reduction in daily caloric intake, regardless of the macronutrient origin of those calories, although the magnitude of weight loss varies according to the type of macronutrient, and the effects on diet-induced thermogenesis.

This is a more simple and logical approach to weight loss. Enjoy the foods you like while focusing more on lean meats, fruits, vegetables, nuts and seeds. However, it’s good to be aware of calories. For example, fat contains 9 calories per-gram, so foods with a lot of fat tend to be more calorically dense. This is where foods with fiber come into play because it helps keep you full and may prevent overeating. Foods that contain higher amounts of fiber will help reduce hunger, and therefore people tend to eat less. We’ll explain more about the importance of fiber and its relation to the gut microbiome in another article.

Diet and Trends

A lot of diets can be trendy and popular because they’re new and different. Ask anybody builder what they think of chicken, broccoli, and rice. It’s very bland and boring, but it works because you have lean protein, healthy vegetables with fiber, and a healthy carbohydrate source. The structure of that meal has proper proportion macronutrients. (Macronutrients are proteins, fats, and carbohydrates.) Many diets try to adjust caloric intake by reducing macronutrients. For example, keto, Atkins, Carnivore are all low-carbohydrate diets. In nearly all randomized control trials, there’s almost zero difference in weight loss when comparing low carbohydrate to low fat, so this raises the question, how do we lose weight? It’s truly simple when you focus on caloric restriction, then you can enjoy the foods you like while being at a healthy weight.

If it’s all about calories, then why eat healthy?

Heathy foods, meaning, whole foods are simply better by nature. Most whole foods are less processed, so they have more fiber and less refined sugar added. Let’s look at an apple, for example. An apple contains 95 calories, 3 grams of fiber, and is packed with phytonutrients like antioxidants, vitamins and minerals. Compare an apple to Coke that contains 150 calories with zero fiber, no vitamins and minerals, and you’ll notice the Coke product didn’t leave you feeling full. Some data suggest the Coke beverage may lead you to eating a surplus of calories due to the higher sugar content with zero fiber. A whole apple compared to apple juice is also different. Apple juice goes through a filter and pasteurization process that removes fiber and some vitamins and minerals. Also, sugar is added to sweeten the beverage, so apple juice contains more calories than an apple. This is how people get into a caloric surplus because it’s very simple to over consume calories.

Optimal Nutrition

So, now we understand the logic behind weight loss. However, what’s an optimal diet? Optimal nutrition is defined by the best foods to maximize healthy outcomes. In other words, optimal nutrition means to provide the body with the most nutrient dense foods to increase lifespan and performance. Metabolically, this means choosing foods with the most beneficial components will keep your body at optimal health to prevent disease. Regardless of some influencers claim, the data is clear.

Focus on lean meats, fish, healthy carbohydrates like rice, oatmeal, legumes, vegetables, fruits, nuts, and seeds. As we continue to learn about the gut microbiome and its complexity, it’s important to consume foods high in fiber as fiber helps feed good bacteria while eliminating bad. A lot of data concludes a Mediterranean diet would be the most beneficial diet for health and longevity. The Mediterranean Diet focuses on mostly lean meats, fish, grains, fruits, vegetables, nuts and seeds while limiting red meats. The Mediterranean diet is one of the most studied and well-known dietary patterns.

Regarding optimal nutrition, it’s important to know that all foods have value. Wait, even Coke products have value? Regarding living, yes, any source of calories has value to sustain life. Humans didn’t always have an abundance of food available. So whatever foods were available was valuable. For example, red meat has value. Red meat contains proteins, vitamins, minerals, creatine, essential amino acids, and healthy fats. However, red meat also contains a lot of saturated fat, cholesterol, and no fiber. It would be wise to pair red meat with foods with fiber, low in fat and cholesterol, and other vitamins and minerals red meat doesn’t contain. This is the notion behind optimal nutrition. Optimally selecting foods to complement each other and what they’re lacking to promote better health.

It's still possible to enjoy the foods you like while being in a deficit. Energy balance is the key to weight loss.

Sports Nutrition

For athletes or even average gym participants, it’s important to balance protein, carbohydrates, and fats. Eliminating a macronutrient will put you at a disadvantage. The scientific literature is sound on this notion. Eliminating carbohydrates may result in muscle loss due to the depletion of muscle glycogen. As a result, the muscle will look flat. Also, muscle growth will be limited. The style of training will account for overall caloric intake, protein and carbohydrate requirements. For example, an endurance runner will require more carbohydrates due to the consistent running.

References

1. Ludwig DS, Willett WC, Volek JS, Neuhouser ML. Dietary fat: from foe to friend? Science. (2018) 362:764–70. doi: 10.1126/science.aau2096

Science Based Fitness

Body & Mind Balance

Healthy Daily Life

Meditation Practice

Monthly Yoga Challenges

What is Science Based Fitness?

Seed Oils

Are seed oils toxic?

Facts Or Myth

What are seed oils?

The Truth

Saturated Fat

Founds in meat and dairy products.

Monounsaturated Fat

Found in meat, dairy and plants

Polyunsaturated Fat

Polyunsaturated fats are made up of omega-6 and emega-3 fatty acids.

Trans Fat

Trans fat raises bad cholesterol and lowers good cholesterol.

Why Hate Seed Oils

Replacing seed oils with Beef Tallow

Check out our other online sources!

References

Diet Fads

Diets and Money

Atkins

Estimated Valuation as of December 11: $1 billion

Vegan

USD 16.55 billion in 2022

Carnivore

USD 10 billion

Trends, diets, and money

Why Diets Fail

Diet strategies for success

Can you enjoy foods and still lose weight?

Does food choice matter?

Increase Muscle

HEALTHY NUTRITION

Consistency and time

fat burning training

Aboutcardio and fat

References

Kava

What is Kava?

Anti- stress

Ease Tension

Relax

Sleep Better

Where to get it?

Top Recommended Products

Check out other topics

Beta-alanine

Cocoa and Muscle

Truth About Cholesterol

NMN

Taurine

Fat burningtraining

Saffron

Saffron

Possible cure for depression?

Enhance mood

Decrease inflammation

Help with weight loss

Science Based Review

The combination of saffron with the benefits and anti-inflammation properties of turmeric delivers the best potential of decreased inflammation elevated mood.

Saffron + Turmeric

Turmeric

Major benefits for brain and body health

Cinnamon

Anti-inflammatory, aid in metabolic disease and help lose weight

Cardamom

May help with high blood pressure, weight loss, and infection

Check out other topics

Beta-alanine

Cocoa and Muscle

Truth About Cholesterol

NMN

Taurine

Fat burningtraining

New articles weekly

About
cardio and fat

Fat burning
training

Fat burning
training

Brand
Recommendations