Grains - The Real Cereal Killer

Watch now/download: https://www.yekra.com/cereal-killers Distribute this film to your audience: http://bit.ly/1kZ1kL2 Synopsis The film follows Donal -- a lean, fit, seemingly healthy 41 year old man -- on a quest to hack his genes and drop dead healthy by avoiding the heart disease and diabetes that has afflicted his family.

By Dr. Mercola

The persistent myth that dietary fat causes obesity and promotes heart disease has undoubtedly ruined the health of millions of people. It's difficult to know just how many people have succumbed to chronic poor health from following conventional low-fat, high-carb recommendations, but I'm sure the number is significant.

In the featured documentary, Cereal Killers, 41-year-old Donald O'Neill turns the American food pyramid upside-down—eliminating sugars and grains, and dramatically boosting his fat intake. In so doing, he improves his health to the point of reducing his hereditary risk factors for heart disease to nil.

Watching people's reactions to his diet brings home just how brainwashed we've all become when it comes to dietary fat. Most fear it. Yet they will consume sugar in amounts that virtually guarantee they'll suffer all the devastating health consequences they're trying to prevent by avoiding fat, and then some!

Fat versus Carbs—What Really Makes You Pack on the Pounds?

The fact is, you've been thoroughly misled when it comes to conventional dietary advice. Most dietary guidelines have been massively distorted, manipulated, and influenced by the very industries responsible for the obesity epidemic in the first place—the sugar and processed food industries.

Shunning the evidence, many doctors, nutritionists, and government health officials will still tell you to keep your saturated fat below 10 percent, while keeping the bulk of your diet, about 60 percent, as carbs.1 This is madness, as it's the converse of a diet that will lead to optimal health.

A recent Time Magazine2 article highlighted a report by the Environmental Working Group (EWG), which showed that many breakfast cereals contain more than 50 percent sugar by weight! Cereals marketed specifically to children are among the worst offenders. Kellogg's Honey Smacks and Mom's Best Cereals Honey-Ful Wheat topped the list with 56 percent sugar by weight. If you're looking for alternatives for your family you could try Snackimals from Barbara's. Snackimals is not on the EWG's list because it is a newer product. All of their flavors have only 7 grams of sugar per serving.

Even diabetes organizations promote carbohydrates as a major component of a healthy diet—even though grains break down to sugar in your body, and sugar promotes insulin resistance, which is the root cause of type 2 diabetes in the first place.

As noted in the film: "If we could get all diabetics to eat a high-fat, high-protein, low-carbohydrate diet, we would cut the insulin requirement so dramatically that it's been estimated that six pharmaceutical companies would go out of business tomorrow."Contrary to popular belief, you do not get fat from eating fat. You get fat from eating too much sugar and grains.

Refined carbohydrates promote chronic inflammation in your body, elevate low-density LDL cholesterol, and ultimately lead to insulin and leptin resistance. Insulin and leptin resistance, in turn, is at the heart of obesity and most chronic disease, including diabetes, heart disease, cancer, and Alzheimer's—all the top killers in the US. 

Don't Fear the Fat

In the film, O'Neill switches over to a diet where 70 percent of his calories come from healthy fat—most of it in the form of macadamia nuts (my personal favorite)—and the remaining 30 percent of his caloric intake is divvied up between protein and fibrous fruits and vegetables. Over the course of 28 days, O'Neill:

• Loses weight and body fat
• Increases his lean muscle mass
• Feels more energetic and improves his athletic performance
• Increases his resting metabolic rate
• Improves his blood pressure, cholesterol, and other measurements to the point that he no longer has any risk factors for heart disease, which he's genetically predisposed for

Of particular importance here is that O'Neill's total cholesterol and LDL levels wentup, which initially caused significant concern. However, once they tested the LDL particle numbers, the results showed that his LDL particles were the largest species known, and he had virtually no small LDL particles at all.

This is phenomenal, as it's the small, dense LDL particles that cause inflammation. Large particles do not. Also, the markers for inflammation were virtually nonexistent, showing that he has no inflammation in his body at all. All in all, his one-month long high-fat, no-carb diet experiment proved that:

• Eating fat helps you lose fat
• Eating saturated fat decreases your risk factors for heart disease
• Regardless of your genetic predisposition your diet is, ultimately, the determining factor

I would also add that his results show the benefits of a high-fat, low-carb diet for athletes, many of whom are still convinced that this type of diet will make them heavy and sluggish. On the contrary, O'Neill breaks his own athletic record during his experiment, and refers to his renewed sense of vigor as feeling like a "spring lamb."

This high and sustained energy is a hallmark of ketogenesis, where your body is burning fat rather than sugar as its primary fuel. When your body burns fat, you don't experience the energy crashes associated with carbs.

Saturated Fat and Cholesterol Are Both Necessary for Optimal Health

Contrary to popular belief, saturated fats from animal and vegetable sources provide a number of important health benefits, and your body requires them for the proper function of your:

Cholesterol—another wrongly vilified dietary component—also carries out essential functions within your cell membranes, and is critical for proper brain function and production of steroid hormones, including your sex hormones. Vitamin D is also synthesized from a close relative of cholesterol: 7-dehydrocholesterol. 

Your body is composed of trillions of cells that need to interact with one another. Cholesterol is one of the molecules that allow for these interactions to take place. For example, cholesterol is the precursor to bile acids, so without sufficient amounts of cholesterol, your digestive system can be adversely affected. It's also critical for synapse formation in your brain, i.e. the connections between your neurons, which allow you to think, learn new things, and form memories. In fact, there's reason to believe that low-fat diets and/or cholesterol-lowering drugs may cause or contribute to Alzheimer's disease.3

Replacing Refined Carbs with Healthy Fat—The Answer to Most of Your Health Concerns

Underlying most chronic diseases, including obesity, type 2 diabetes, heart disease, and cancer are inflammation and insulin/leptin resistance. When you eat carbohydrates, your blood sugar, insulin, and leptin will all temporarily rise, and these spikes are very pro-inflammatory. Where you have inflammation, disease and dysfunction follows. An excellent editorial in the journal Open Heart4 reviews the cardiometabolic consequences of replacing saturated fats with carbohydrates, which includes the following:

The answer, then, lies in avoiding these inflammatory spikes in blood sugar, insulin and leptin, and reversing insulin and leptin resistance. To do this, you need to:

• Avoid refined sugar, processed fructose, and grains. This means avoiding processed foods, as they are chockfull of these ingredients, along with other chemicals that can wreak metabolic havoc
• Eat a healthful diet of whole foods, ideally organic, and replace the grain carbs you cut out with:
• Moderate amounts of high-quality protein from organic, grass-fed or pastured animals (this is to ensure you're not getting the antibiotics, genetically engineered organisms, and altered nutritional fat profile associated with factory farmed animals)
• High amounts of high-quality healthful fat as you want (saturated and monounsaturated). Many health experts now believe that if you are insulin or leptin resistant, as 85 percent of the US population is, you likely need anywhere from 50 to 85 percent of your daily calories in the form of healthful fats for optimal health. Good sources include coconut and coconut oil, avocados, butter, nuts (particularly macadamia), and animal fats. Avoid all trans fats and processed vegetable oils (such as canola and soy oil). Also take a high-quality source of animal-based omega-3 fat, such as krill oil.
• As many vegetables as you can muster. Juicing your vegetables is a good way to boost your vegetable intake

Another "add-on" suggestion is to start intermittent fasting, which will radically improve your ability to burn fat as your primary fuel. This too will help restore optimal insulin and leptin signaling.

What's the Deal with Protein?

Dr. Rosedale, who was one of my primary mentors on the importance of insulin and leptin, was one of the first professionals to advocate both a low-carb and moderate protein (and therefore high-fat) diet. This was contrary to most low-carb advocates who were, and still are, very accepting of using protein as a replacement for the carbs.

The problem is that, along with grains, most Americans tend to eat far too much protein. While your body certainly has a protein requirement, there's evidence suggesting that eating more protein than your body needs could end up fueling cancer growth.

Dr. Rosedale advises limiting your protein to one gram of protein per kilogram of lean body mass (or 0.5 grams per pound of lean body weight). For most people, this means cutting protein down to about 35-75 grams per day. Pregnant women and those working out extensively need about 25 percent more. I believe this theory is worthy of consideration. The key though is to add healthy fat to replace the carb and protein calories you're cutting out of your diet. Again, sources of healthy fat include:

Your Health Is Within Your Control

Groundbreaking research by the likes of Dr. Robert Lustig and Dr. Richard Johnson (author of the books, The Sugar Fix and The Fat Switch) clearly identifies the root cause of obesity, diabetes, heart disease, and numerous other chronic diseases, and it's notfat. It's refined sugar—particularly fructose—consumed in excessive amounts. Their research, and that of others, provides us with a clear solution to our current predicament. In short, if you want to normalize your weight and protect your health, you need to address your insulin and leptin resistance, which is the result of eating a diet too high in sugars and grains.

For a comprehensive guide, see my free optimized nutrition plan. Generally speaking though, you'll want to focus your diet on whole, ideally organic, unprocessed or minimally processed foods. For the best nutrition and health benefits, you'll also want to eat a good portion of your food raw.

Sugar is highly addictive, and if you're like most people, you're no stranger to carb cravings. Just know that once your body gets used to burning fat instead of sugar as its primary fuel, those cravings will vanish. Many cereals and other grain products would not be quite as harmful if they didn't also contain so much added sugar. Even many organic brands contain excessive amounts. This is unfortunate, since many (Americans in particular) are really indoctrinated to eat cereal for breakfast. I've been working on a low-sugar cereal line for some time now, to provide a healthier alternative for those who really don't want to give up their breakfast cereal. I hope to have it ready sometime this summer.

Last but not least, for those of you still concerned about your cholesterol levels, know that 75 percent of your cholesterol is produced by your liver, which is influenced by your insulin levels. Therefore, if you optimize your insulin level, you will automatically optimize your cholesterol, thereby reducing your risk of both diabetes and heart disease.

Also, remember that even if a high-fat, low-carb diet was to raise your total cholesterol and LDL, it doesn't automatically mean that your diet is increasing your risk factors for heart disease. As O'Neill did in this film, you need to test your LDL particle number. Large-sized particles are good, while the smaller, denser particles can penetrate the lining of your arteries and stimulate the plaque formation associated with heart disease. The former does NOT increase your heart disease risk, while the latter one will. To learn more about LDL particle numbers and how to test them, please see my previous interview with Chris Kresser, L.Ac., which goes into this in some detail.

• 1 US Department of Agriculture, Dietary Guidelines for Americans 2010 (PDF)
• 2 Time May 15, 2014
• 3 Stephanie Seneff, APOE-4: The Clue to Why Low Fat Diet and Statins may Cause Alzheimer's
• 4 Open Heart March 5, 2014

Too Much Protein??

Media sources often report, “too much protein stresses the kidney.” What does science say? Martin and colleagues reviewed the available evidence regarding the effects of protein intake on kidney function with a particular emphasis on kidney disease. The researchers found: “Although excessive protein intake remains a health concern in individuals with preexisting renal disease, the literature lacks significant research demonstrating a link between protein intake and the initiation or progression of renal disease in healthy individuals.” In addition “At present, there is not sufficient proof to warrant public health directives aimed at restricting dietary protein intake in healthy adults for the purpose of preserving renal function.” Protein restriction is common treatment for people with kidney problems.

Protein: The Facts, the Myths, and the Real Science

Everyone has an opinion about protein, and the myths surrounding it are rampant. That's why sorting the facts from the crap will lead to better choices regarding your own diet and protein intake. Answer the questions below and see if you've been falling for the myths.

Fact or Myth?

The RDA (Recommended Dietary Allowance) protein suggestions are just fine for people who work out.

Hint: The RDA guideline for protein is 0.8 grams per kilogram of bodyweight per day. So if you weigh 190 pounds (86 kilograms) you'd need about 69 grams of protein.

The Answer: Lifters and athletes concerned with their performance or physique require more protein than what's recommended by the RDA. So it's a myth (and a joke) that the RDA protein recommendations are adequate for ass-kicking individuals.

Here's Why: RDA protein recommendations are too low for certain groups. Those recommendations were never intended for people attempting to enhance performance, maintain, or gain muscle. In fact, a higher protein intake may have positive benefits regarding different health ailments including obesity, type 2 diabetes, osteoporosis, heart disease and muscle wasting.

The RDA guideline reflects the minimum daily needs of protein required to maintain short-term nitrogen balance in healthy, moderately active people. Nitrogen balance compares the amount of nitrogen coming into the body (from dietary protein) to the amount being lost. It's often used as a measurement of protein balance since protein is 16 percent nitrogen.

If you're consuming the same amount of nitrogen that you're losing, you're in nitrogen balance. If you're consuming more than you're losing, you're in positive nitrogen balance. If you're losing more than you're consuming, you're in negative nitrogen balance and are losing protein.

Nitrogen balance studies often involve examining urinary nitrogen levels. Approximately 90 percent of the nitrogen in urine is urea and ammonia salts – the end products of protein metabolism. The remaining nitrogen is accounted for by other nitrogen-containing compounds.

This nitrogen balance method is useful, but it has problems: Urine collections tend to underestimate nitrogen losses, dietary intake tends to be overestimated, miscellaneous skin and hair losses are prone to error, and the response to increased protein intake varies tremendously.

The Really Geeky Stuff

1. In a review published in the International Journal of Sports Nutrition, researchers concluded, "Those involved in strength training might need to consume as much as 1.6 to 1.7 grams of protein per kilogram per day (approximately twice the current RDA) while those undergoing endurance training might need about 1.2 to 1.6 grams per kilogram per day (approximately 1.5 times the current RDA)."
2. In another article published in Nutrition & Metabolism, researcher Donald Layman argued that the dietary guidelines should be improved and reflect new understandings about protein requirements. According to him, "During the past decade a growing body of research reveals that dietary protein intakes above the RDA are beneficial in maintaining muscle function and mobility." Diets with increased protein have been shown to improve adult health when it comes to treatment or prevention of obesity, type 2 diabetes, osteoporosis, heart disease and muscle wasting.
3. A review published in the International Journal of Sport Nutrition and Exercise Metabolism was conducted to evaluate the effects of dietary protein on body composition in energy-restricted resistance-trained athletes, and to provide protein recommendations for these athletes.

The researchers concluded that "...the range of 2.3 to 3.1 grams per kilogram of FFM (fat free mass) is the most consistently protective intake against losses of lean tissue." In other words, for every kilogram on your body that's not fat, you should be consuming 2-3 grams of protein in order to preserve lean tissue. So if you have 190 pounds of lean tissue, up to 258 grams of protein would be optimal for you.

In addition, the goal of the athlete should be considered. Leaner athletes or those having a primary goal of maintaining maximal FFM should aim toward intakes approaching the higher end of this range. Even higher levels of protein than those recommended in the review are not uncommon in exercising individuals. It's unlikely that negative health consequences will follow from higher levels of intake, assuming there are no related health problems that would suggest limiting intake.

Fact or Myth?

The thermic effect of protein is the same as it is for carbs and fat.

Hint: The thermic effect of feeding or diet induced thermogenesis (DIT) is the amount of energy your body has to expend in order to digest and assimilate food. So picture a lean chicken breast (mostly protein), a bowl of rice (mostly carb), and tablespoon of butter (mostly fat). Which do you think your body will have to work hardest to digest?

The Answer: Among the three macronutrients, protein ranks highest in diet induced thermogenesis. So it's a myth that they're all equal in terms of their thermic effect. That means it'll cost you more calories to digest and absorb protein than it would fat and carbohydrate.

Here's Why: The consumption of protein requires an expenditure of 20-30% of the calories derived from protein. So, if 200 calories of protein are eaten, 40-60 calories are burned during digestion. DIT from carbohydrate is 15-20% and 2-5% for fat.

Fact or Myth?

Protein is more satiating (filling) than fat or carbohydrate.

Hints: Protein has an influence on CCK (cholecystokinin) and ghrelin. Protein may stimulate cholecystokinin (CCK) and decrease ghrelin. CCK is secreted mostly from the inner layer of the gastrointestinal tract has been shown to act as a satiety signal. The satiating effect of CCK was first demonstrated when administering CCK to rats. It "dose dependently" reduced meal size. Ghrelin is produced primarily in the stomach and has appetite increasing properties. Ghrelin levels are relatively high prior to a meal and they decrease after a meal.

The Answer: It's a fact that protein is usually more satiating than fat or carbs. When comparing protein, fat, and carbohydrate, protein is generally reported as the most satiating (satisfying to a point of full or beyond) and fat as the least satiating.

Here's Why: Research indicates that one of the primary factors involved with the satiating effects of protein is the thermic effect of feeding, mentioned above. Though protein's influence on ghrelin and CCK may play a large role in its satiating effects, more research needs to be conducted in these areas, as findings have been indecisive. Future research should concentrate on different levels of protein, different types of protein, and consumption of proteins in short and long term.

The Really Geeky Stuff

1. A review published in Nutrition & Metabolism reported that protein induced thermogenesis has an important effect on satiety. "Protein plays a key role in body weight regulation through satiety related to diet-induced thermogenesis."
2. A study published in Physiology & Behavior investigated the relative satiating effect of the macronutrients in lean women. On four separate occasions, the composition of an iso-caloric lunch "preload" was controlled in 12 lean women. Macronutrient composition had a significant effect on short-term hunger – the women were less hungry after the protein preload compared to the preloads with the other macronutrients. They also ate less after the protein preload.
3. A study published in the American Journal of Clinical Nutrition tested the prediction that increasing protein while maintaining the carb content of a diet lowers body weight due to decreased appetite and decreased calorie intake. The study showed when increasing the protein intake from 15% of diet to 30% of diet (while eating the same amount of carbs) there was a decrease in appetite and fewer calories were consumed.
4. The Journal of Clinical Endocrinology & Metabolism published a study that compared the effect of different proteins and carbohydrates on indicators of appetite and appetite regulatory hormones. CCK level was one of the primary outcomes measured.

Calorie intake was higher after the glucose preload compared with lactose and protein preloads. CCK level was higher 90 minutes after the protein preloads compared with glucose and lactose level. Researchers concluded that "acute appetite and energy intake are equally reduced after consumption of lactose, casein, or whey compared with glucose."

One Quick Caveat

The research sometimes gets a little messy. For example, some studies are indecisive when it comes to protein intake and ghrelin levels. This is why you need to rely on your own reasoning, logic, and experience while gathering info from the research.

References

1. Blom, A.M., Lluch, A., Stafleu, A., Vinoy, S., Holst, J., Schaafsma, G., & Hendriks, H. (2006). Effect of high-protein breakfast ont he postprandial ghrelin response. The American Journal of Clinical Nutrition, 83(2), 211-220.
2. Bowen, J., Noakes, M., Trenerry, C., & Clifton, P.M. (2006).Energy intake, Ghrelin, and Cholecystokinin after Different Carbohydrate and Protein Preloads in Overweight Men. The Journal of Clinical Endocrinology & Metabolism, 91(4).
3. Helms, E., Zinn, C., Rowlands, D.S., & Brown, S.R. (2014). A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24, 127-138.
4. Layman, D.K.(2009). Dietary Guidelines should reflect new understandings about adult protein needs. Nutrition & Metabolism, 6(12), Lemon, P. (1998). Effects of exercise on dietary protein requirements. International Journal of Sports Nutrition, 8(4), 426-447.
5. Lucas, M, & Heiss C.J.(2005) Protein needs of older adults engaged in resistance training: A review. Journal of Aging and Physical Activity, 13(2), 223-236.
6. Moran, L.J., Luscombe-Marsh, N.D., Noakes, M., Wittert, G.A., Keogh, J.B., & Clifton, P.M. (2005). The Satiating Effect of Dietary Protein Is Unrelated to Postprandial Ghrelin. The Journal of Clinical Endocrinology & Metabolsim, 90(9).
7. Poppitt, S.D., McCormack, D., & Buffenstein, R. (1998).Short-term effects of macronutrient preloads on appetite and energy intake in lean women. Physiology & Behavior, 64(3), 279-285.
8. Weigle, D.S., Breen, P.A., Matthys, C.C., Callahan, H.S., Meeuws, K.E., Burden, V.R., & Purnell, J.Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American Journal of Clinical Nutrition, 82(1), 41-48.
9. Westerterp, K.R. (2004). Diet induced thermogenesis. Nutrition & Metabolism, 1, 1-5

Low Zinc / B6

Takeaway: If you're low in zinc, you will not have enough GABA to combat excess levels of norepinephrine. And if you are low in B6, you are likely to have problems with the same neurotransmitter.

The Importance of Zinc

The human body absorbs approximately 400kg zinc over the average 70-year lifespan and at any one time there should be 2-4 gm zinc in the body. It is the second most abundant mineral ion ( Magnesium is the first) in the body and is the only metal that appears in all enzyme classes The body absorbs 20-40% of zinc in food, zinc from animal foods being more readily absorbed (twice as much ) than zinc from plant foods. Zinc is also more readily absorbed with a protein meal and although the body cannot store zinc and it is needed every day in small amounts (50mg or less), it may be held in metallothionine reserves and transferred in metal transporter proteins. Metallothionines in the intestinal cells are capable of adjusting the absorption of zinc by 15-40%. Thus control of cellular zinc homeostasis is maintained by zinc proteins and zinc binding metallothioneines. Zinc is needed for over 300 enzymes in the body and makes up part of 3000 different proteins in the body. Muscles (60%) and bones (30%) contain 90% of the body’s zinc. High concentrations of zinc are found in the prostate gland and semen and the choroid of the eye.

If bone is reabsorbed or muscle is broken down then some zinc can be reutilised and in cases of zinc depletion changes in immune status alter before any decrease in levels of plasma zinc. There is a small exchangeable pool of zinc (100-200mg ) that depends on recently absorbed zinc and the intestinal excretion of zinc. As with Magnesium, the efficiency of absorption of zinc is inversely related to the amount of zinc present in the body. The greater the level of body zinc, the less absorption occurs. Zinc, Magnesium Calcium and Iron all compete for transporters in the intestine for uptake above a threshold of approximately 800mg so consuming these minerals together below this level should not interfere with uptake Zinc is found in all cells in the body and the daily requirement is dependent on age and activity.

Zinc deficiency is due to

• Soil deficiency.

• Some drugs deplete zinc.

• Vegetarian and vegan diets may be deficient.

• High cereal based diets, containing high phytate foods which can bind with zinc and impair absorption.

• Cooking with water can result in leaching of up to 50% of zinc levels of the food.

• Refined processing of wheat and baked goods can result in up to 75% zinc loss

Tetracycline and quinolone antibiotics react with zinc in the intestines inhibiting the absorption of both the antibiotic and zinc. The antibiotic should be taken 2 hours or more before or at least 4-6 hours after the zinc supplement to avoid this. 

In short over 300 enzymes are zinc dependent, including enzymes involved in the synthesis of certain proteins such as collagen and wound healing. Also needed for thymic hormone activation and maintaining a normal immune system, testosterone and oestrogen, fertility and reproduction including cell division. It is involved in gene regulation, maintaining acid/base balance in the body and normal carbohydrate, fat and protein metabolism. It is needed for normal bones, skin, hair and nails and normal brain function including maintenance of normal vision. It can also act as an antioxidant, protecting DNA, lipids and proteins in the body.

Zinc Contributes to

Normal DNA synthesis. Although the exact role of zinc in DNA synthesis is not fully understood but it does play a structural role in zinc fingers, which are finger shaped proteins. Due to their shape, these proteins can bind to DNA and RNA allowing them to function in Gene expression. These proteins are the most common transcription factors in living organisms, transcription factors are proteins that bind to DNA and control the transfer of genetic information to RNA Put simply Zinc is needed for reading genetic instructions and lack of zinc may mean that instructions get misread or not read at all.

Normal acid/base metabolism. Acid/Base balance is the balance between acid and alkaline to keep body fluids as close to a neutral pH (pH7) as possible. Carbon dioxide and water are rapidly converted to bicarbonate and water (and back again) to maintain acid base balance in the blood and other tissues. The enzyme responsible for this is the zinc dependent enzyme Carbonic Anhydrase. Studies have shown that dietary deficiency of zinc reduces red blood cell carbonic anhydrase activity

Normal carbohydrate metabolism. Deficiency of zinc results in a drop of metabolic rate. Zinc dependent messenger RNA is needed to synthesise the enzymes required for carbohydrate metabolism so zinc deficiency may result in lack of these enzymes. Zinc may also interact with insulin by controlling the uptake of glucose by adipocytes (fat cells). Zinc deficiency results in impaired carbohydrate metabolism.

Normal cognitive function Zinc is highly concentrated in the cerebral cortex, pineal gland and hippocampus and zinc deficiency is associated with impaired memory formation and mood disorders. In the hippocampus zinc can reach concentrations of 8% of the total brain zinc. Zinc ions are also NDMA (N-methyl-D –aspartate) antagonists (NDMAs control memory function and excessive NDMA activation results in cell death due to excess calcium influx into neuronal cells ) so zinc becomes important for normal neuronal function and memory and delaying brain cell death . Normal fertility and reproduction. Steroid hormones such as testosterone and oestrogen are derived from cholesterol and zinc plays an important role in cholesterol metabolism. Low dietary zinc is associated with low concentrations of several hormones including testosterone.

Testosterone. Circulating testosterone and free testosterone appears to increase with oral zinc intake. In one study supplementing with 250 mg zinc sulphate for 6 weeks increased testosterone by 85% in people on hemodialysis.

Free Testosterone is converted to DHT (dehydrotestosterone) by the enzyme 5alpha-reductase ) primarily in the prostate gland, testes , adrenal glands and hair follicles. DHT is increased in infertile men and as it has an affinity for the hair follicles can result in male pattern baldness. Zinc has been shown to inhibit ( up to 98%)the enzyme 5 alpha reductase.

Semen: Semen is very rich in zinc. Sperm count, motility and physical characteristics of sperm increase and improve with some groups of infertile men.

Zinc deficiency has also been associated with increased expression of oestrogen receptors. The enzyme aromatase converts testosterone to oestrogen and zinc decreases aromatase activity so preventing excessive conversion of testosterone to oestrogen. Zinc deficiency can cause testicular cell death, increase protein oxidation in the testes, dysregulating other enzymes and proteins resulting in degeneration of testicular structures and impaired testosterone secretion.

Why should I Take A Zinc Supplement?

Normal macronutrient metabolism. Macronutrients are carbohydrates, fats and proteins. Zinc is needed for the enzymes that metabolise carbohydrates, fats and proteins

Normal metabolism of fatty acids- zinc is needed for the conversion of linoleic acid to Gamma Linolenic acid (GLA) and for the synthesis of prostaglandins series 1 ( Anti inflammatory prostaglandins) Zinc also plays an essential role in maintaining a balance between to different forms of prostaglandins.

Maintenance of normal serum testosterone concentrations, so involved in fertility and reproduction. Zinc plays a role in cell signalling, influencing hormone release and nerve function.

Normal metabolism of vitamin A. Zinc is necessary to maintain normal concentrations of vitamin A in the plasma, being essential for normal mobilization of Vitamin A from the liver. Zinc deficiency decreases the synthesis of Retinol Binding protein (RBP) in the liver leading to lower levels of RBP in the plasma.It influences the absorption, transport and utilisation of Vitamin A. . Zinc is also required for the enzyme Alcohol dehydrogenase , responsible for converting retinol to retinal, essential for eye function.

Normal protein synthesis. One of the important zinc dependent proteins is Gustin which is involved in taste and smell. Poor or absent gustin levels results in impaired taste and smell. Other important zinc containing enzymes are carboxopeptidase which helps break down protein. Zinc deficiency also impairs the synthesis of the protein Opsin, the precursor of Rhodopsin, which if decreased, results in abnormal dark adaptation of the eye. Zinc is also required for the enzyme alcohol dehydrogenase , responsible for converting retinol to retinal, essential for eye function. Haemoglobin is a protein and zinc s important in haemoglobin synthesis.

Maintenance of normal bones. Zinc regulates the secretion of calcitonin from the thyroid gland and therefore influences bone turnover. Zinc appears to regulate the bone matrix calcification in osteoblasts. Zinc deficiency decreases the activity of matrix proteins, type 1 collagen and alkaline phosphatase decreasing Calcium and Phosphorus accumulation. Therefore zinc deficiency may become a risk factor for poor extra cellular matrix calcification.

Maintenance of normal hair and nails Zinc is needed for building keratin and formation of collagen and for facilitating cell division that makes hair growth possible.

Maintainance of normal skin. Collagen in skin is produced by zinc dependent enzymes , the collagenases. Type 1 collagen is produced in the skin and is a structural long lived protein produced by fibroblasts. Collagen constitutes 70% skin mass and give the skin its structure and resistance to traction and strains. Total collagen decreases 1% a year resulting in decreased elasticity and aging skin. Zinc is essential not only for the enzymes producing collagen but also the cross linking that give collagen its stability. Human studies have shown that decreased zinc resulted in decreased total collagen.

Maintenance of normal vision Zinc supplementation alone significantly reduced the risks of developing AMD in subjects at higher risk. Zinc deficiency also impairs the synthesis of the protein Opsin, the precursor of Rhodopsin, which if decreased, results in abnormal dark adaptation of the eye. Zinc is also required for the enzyme alcohol dehydrogenase , responsible for converting retinol to retinal, essential for eye function.

Contributes to normal function of the immune system. Plays a central role in the immune system affecting cellular and humoral immunity. It is essential for thymic dependent T cells . Zinc deficiency results in decreased levels of all types of white blood cells. It is also required for the production of Thymulin (thymic hormone) Zinc ions also exhibit direct anti microbial activity.

Contributes to protecting the cells from oxidative damage, protecting the DNA, lipids and proteins . Loss of zinc from biological membranes increases their susceptibility to oxidative damage. Zinc is also necessary for the antioxidant enzyme Super Oxide Dismutase (SOD)and low levels of zinc supplementation resulted in increased levels of glutathione peroxidase , SOD and decreased lipid peroxidation.

The process of cell division. Zinc contributes to normal DNA synthesis and cell division. Zinc appears to be essential for Insulin like growth factor (IGF) which induces cell proliferation. Reduced zinc availability appears to affect membrane signalling and secondary messengers that coordinate cell proliferation. Ref : The Role of Zinc in Growth and Cell Proliferation by Ruth MacDonald published In The American Society for Nutritional Sciences Reference

What Are The Symptoms Of A Mild Zinc Deficiency?

• Loss of appetite.

• Poor growth.

• Weight loss.

• Diminished taste or smell.

• Poor wound healing.

• Skin problems, acne, psoriasis atopic dermatitis.

• Poor vision, night blindness.

• White spots on finger nails.

• Depression, apathy.

What Are The Symptoms Of A Severe Zinc Deficiency?

• Delayed sexual and bone maturation

• Skin lesions

• Diarrhoea

• Loss of appetite

• Hair loss

• Increased susceptibility to infections

• Behavioural changes

The passage of zinc into the body

Studies involving direct comparison of bioavailability of different forms of zinc in humans are few. The important fact is that the form of zinc needs to become dissociated into zinc ions which then bind to ligands ( proteins ) that transport the zinc into the cells of the small intestine. There are specific transport proteins that carry zinc across the cell membrane into the portal circulation where it is transported directly to the liver before being released into the circulation for delivery to all tissues. Approximately 70% of zinc is bound to serum albumin ( a plasma protein ) and factors altering serum albumin in turn affect serum zinc levels. Serum zinc has a rapid turnover to meet tissue demands.

Zinc is lost through the skin and kidneys (combined loss of 0.5-0.8mg/day) , more zinc being lost when the body sweats more, as in hot climates and during strenuous exercise. Approximately half of all zinc eliminated from the body is lost through the shedding of epithelial cells in the gastro intestinal tract (0.5- 3mg/day) and although a considerable amount is secreted through both biliary and intestinal secretions, most of the secretions are reabsorbed regulating the zinc balance. Starvation and muscle breakdown also increase zinc loss through the urine.

As already mentioned, protein enhances the absorption of zinc and a phytate rich diet (from cereals, grains, corn and rice) inhibit the absorption of zinc.

There is a very fine balance between zinc and copper. Zinc reduces the amount of copper your body absorbs because copper competes with zinc to bind with metallothionein, the binding protein that brings zinc into the intestinal cells. The ratio of zinc : copper is arguably more important than the concentration of either copper or zinc, a common problem being excessive copper in water from copper pipes or copper cookware.

Zinc also competes with iron to bind with blood transferring, illustrating the importance of a balance of these minerals. The ECRDA for zinc is 10 mg less is required for babies, children and teenagers and more for pregnant and breastfeeding ladies.

Recommended Daily Allowance For Zinc Supplements

Bioavailability Of Different Forms Of Zinc Supplements

There are many forms of zinc compounds. 

• Zinc Picolinate 20%

• Zinc Ascorbate 15%

• Zinc Chloride 48%

• Zinc Sulphate 22%

• Zinc Carbonate 52%

• Zinc Citrate 31%

• Zinc Bisglycinate 25%

There is not much substantial evidence of greater effectivity of one form of zinc over another as absorption of zinc in the body is subject to so many variables.

However, a small research study (15 healthy young adults in a randomised, double blind three way cross over study, receiving 10mg of elemental zinc as a supplement without food just published (20 November 2013) found that the bioavailability of zinc citrate was 61.3% , of zinc gluconate was 60.9% and of zinc oxide was 49.9 % Previous zinc intake may affect zinc bioavailability studies. Variables include;

• Existing zinc status of the individual. The lower the zinc status of the individual, the greater the absorption of zinc.

• People that sweat a lot are subject to more zinc loss, for example athletes, those in hot climate, menopausal ladies experiencing night sweats.

• Dosage of zinc- as zinc intake in dosages is increased , percentage absorption decreases probably due to the saturation of the transport mechanisms.

• Zinc absorption appears to be decreased in the elderly.

• Zinc absorption is increased with dietary protein intake.

• The type of protein in a meal affects zinc bioavailability. Animal protein enhances absorption.

• Phytates in cereals and soy inhibit absorption of zinc by binding with it ( except zinc bisglycinate found in Metabolics zinc formula).

• Caesin in milk and calcium inhibit absorption by binding with zinc ions.

• Iron inhibits absorption of zinc.

• Copper ( in high amounts ) inhibits Zinc absorption. In studies using 15mg zinc combined with 2mg copper no inhibition of absorption was found.

• Cadmium- toxic levels of cadmium can inhibit zinc absorption

Conclusion

Types of zinc supplements may remain a personal preference, although generally zinc should not be taken on an empty stomach (as it can result in nausea) should be taken with an animal protein meal , away from cereals and taken in conservative doses to increase absorption. Long term zinc intake is recommended with copper (see zinc formula) as this is zinc bisglycinate, the only form not affected by phytates and balanced with a small amount of copper.

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Understanding Methylation

Methylation is a key biochemical process that is essential for the proper function of almost all of your body’s systems. It occurs billions of times every second; it helps repair your DNA on a daily basis; it controls homocysteine (an unhealthy compound that can damage blood vessels); it helps recycle molecules needed for detoxification; and it helps maintain mood and keep inflammation in check.

To keep methylation running smoothly you need optimal levels of B vitamins. Without enough B vitamins methylation breaks down, and the results can be catastrophic. In these cases we see more birth defects like spina bifida, more cases of Down’s syndrome, and more miscarriage.

A breakdown in methylation also puts you at higher risk for conditions like osteoporosis, diabetes, cervical dysplasia and cancer, colon cancer, lung cancer, depression, pediatric cognitive dysfunction ( mood and other behavioral disorders), dementia, stroke and may put you at a higher risk of heart disease.

To avoid all of these problems, the key is to maximize methylation. That means avoiding the things that cause your methylation to break down, testing to find out how well your methylation is working, and including the things that support proper methylation. Let’s look at how to do that.

8 Factors that Affect Your Methylation Process

1. Genetics – Like an estimated 20 percent of us, you could be genetically predisposed to high homocysteine
2. Poor diet – The word “folate” comes from “foliage.” You need to eat plenty of leafy greens, beans, fruit, and whole grains to get adequate levels of vitamins B6 and B12, betaine, and folate. Egg yolks, meat, liver, and oily fish are the main dietary sources of vitamin B12 — so long-term vegan diets can be a problem. Plus, certain compounds can raise levels of homocysteine and deplete the B vitamins. These include excess animal protein, sugar, saturated fat, coffee, and alcohol. Irradiation of food depletes nutrients, so foods treated this way may be lower in B vitamins, too
3. Smoking – The carbon monoxide from cigarette smoke inactivates vitamin B6
4. Malabsorption – Conditions like digestive diseases, food allergies, and even aging can reduce absorption of nutrients
5. Decreased stomach acid – Aging and other conditions can reduce stomach acid — and therefore absorption of vitamin B12
6. Medications – Drugs like acid blockers, methotrexate (for cancer and arthritis and other autoimmune diseases), oral contraceptives, HCTZ (for high blood pressure), and Dilantin (for seizures) can all affect levels of B vitamins
7. Other conditions – These include hypothyroidism, kidney failure or having only one kidney, cancer, and pregnancy
8. Toxic exposures – Some toxins can interfere with vitamin production

Watch out for these factors and you will go a long way toward protecting your methylation.

Measuring Your Own Methylation Process

To find out if your methylation process is optimal, ask your doctor for the following tests:

• Complete blood count – Large red blood cells or anemia can be a sign of poor methylation. Red blood cells with a mean corpuscular volume (MCV) greater than 95 can signal a methylation problem
• Homocysteine – This is one of the most important tests you can ask for. The normal level is less than 13, but the ideal level is likely between 6 and 8
• Serum or urinary methylmalonic acid – This is a more specific test for vitamin B12 insufficiency. Your levels may be elevated even if you have a normal serum vitamin B12 or homocysteine level
• Specific urinary amino acids – These can be used to look for unusual metabolism disorders involving vitamins B6 or B12 or folate, which may not show up just by checking methylmalonic acid or homocysteine

12 Tips to Optimize Your Methylation Process

Just as there are many causes of poor methylation, there are lots of things that support its proper functioning. Here’s how to maximize methylation — and prevent conditions like heart disease, cancer, dementia, depression, and more.

1. Eat more dark, leafy greens – You want to eat l cup a day of vegetables like bok choy, escarole, Swiss chard, kale, watercress, spinach, or dandelion, mustard, collard, or beet greens. These are among the most abundant sources of the nutrients needed for optimal methylation
2. Get more Bs in your diet – Good food sources include sunflower seeds and wheat germ (vitamin B6); fish and eggs (vitamin B6 and B12); cheese (B12); beans and walnuts (vitamin B6 and folate); leafy dark green vegetables; asparagus, almonds, and whole grains (folate); and liver (all three)
3. Minimize poor quality animal protein, sugar, and saturated fat – Animal protein directly increases homocysteine. Sugar and saturated fat deplete your body’s vitamin stores
4. Avoid processed foods and canned foods – These are depleted in vitamins
5. Avoid caffeine – Excess amounts can deplete your B vitamin levels
6. Limit alcohol to 3 drinks a week – More than this can deplete your B vitamin levels
7. Don’t smoke – As noted above, smoking inactivates vitamin B6
8. Avoid medications that interfere with methylation – See notes on this above
9. Keep the bacteria in your gut healthy – Take probiotic supplements and use other measures to make sure the bacteria in your gut are healthy so you can properly absorb the vitamins you do get
10. Improve stomach acid – Use herbal digestives (bitters) or taking supplemental HCl
11. Take supplements that prevent damage from homocysteine –Antioxidants protect you from homocysteine damage. Also make sure you support methylation with supplements like magnesium and zinc
12. Supplement to help support proper homocysteine metabolism – Talk to your doctor to determine the best doses and forms for you.  Here are a few suggestions:
    Folate (folic acid): Amounts can vary based on individual needs from 200 mcg to 1 mg. Some people may also need to take preformed folate (folinic acid or 5 formylTHF) to bypass some of the steps in activating folic acid
    Vitamin B6: Take 2 to 5 mg a day. Some people may need up to 250 mg or even special “active” B6 (pyridoxyl-5-phosphate) to achieve the greatest effect. Doses higher than 500 mg may cause nerve injury
    Vitamin B12: Doses of 500 mcg may be needed to protect against heart disease. Oral vitamin B12 isn’t well absorbed; you may need up to 1 or 2 mg daily. Ask your doctor about B12 shots
    Betaine: This amino acid derivative is needed in doses from 500 to 3,000 mg a day, depending on the person

Understanding Cholesterol

Cholesterol is one of the least understood molecules and truly gets a "bad rap." Although people understand that cholesterol is only present in animal-based foods, what many do not know is that we produce cholesterol just like any other animal, and it is a very necessary molecule used to form all of the cell membranes in the body. Cholesterol is also the building-block molecule from which all of the steroid hormones are made. If there is more cholesterol in the diet than is needed, then the body synthesizes less. If the diet does not provide enough cholesterol then the body makes more.

Since cholesterol is used by the body to manufacture hormones such as cortisol, we can look at what cortisol is and make some logical connections. Cortisol is widely regarded as a "stress hormone" since the body needs and produces more of it in response to stress. This stress response takes many forms; one of them is lowering inflammation--useful if your version of stress involves hand-to-hand combat with large carnivores or fighting for your life. The lowering of inflammation is why the pharmaceutical versions of cortisol (Hydrocortizone and other glucocorticoids) are used to reduce inflammation in cases of massive trauma or major surgery. Other effects of cortisol are the elevation of blood pressure, release of glucose from the liver, inhibition of the immune system, retaining of water/reducing kidney function (probably useful if the combat with the large carnivores leads to bleeding form flesh wounds, as retaining water would help to maintain blood volume when bleeding profusely) and other effects. Taken together, when stress levels remain high, lots of cortisol is produced. It would then make sense that making a lot of cortisol requires a lot of what is made from, which is cholesterol. Therefor, during periods of high stress (a lifetime for many people), the levels of cholesterol can become very elevated. When the stress is long-term, the stress will end up raising the inflammation level through other mechanisms; effectively, stress reduces inflammation in the short-term only. Cholesterol has many other uses in the body, including the formation of myelin--the insulating/speeding sheath that wraps around the nerves, like rubber coating surrounding a copper wire, that increases their conduction velocity (and is damaged in multiple sclerosis).

Dietary modifications to reduce cholesterol has been met with mixed results. Some people can follow a strict no-cholesterol diet and achieve a lowering of their plasma cholesterol levels, while other are not able to accomplish this. This failure of dietary regimen to achieve the desired goal may be because of the body's production of cholesterol to meet the necessary levels for the amount of stress the individual is experiencing. The failure may also be because of reduced utilization of cholesterol. The gut bacteria play a role here also with Lactobacillus bacteria actively consuming cholesterol. Lactobacillus not only consumes cholesterol, but it makes bile acids that aid in the digestion of fats out of the cholesterol that it consumes. It therefore makes sense that if a person has altered gut bacteria demographies and Lactobacillus are in the minority, that person will not use up as much cholesterol and the cholesterol levels may accumulate. Elevated levels of stress reduce the levels of Lactobacillus, providing the pathway for stress to reduce the beneficial effects of a healthy diet. The same imbalance may also predispose the person to inflammation, which is the real cause of heart disease.

The use of probiotics in dairy products to control cholesterol greatly predates modern science, as the Maasai tribe in Kenya use a probiotic fermented milk in their diet. The Maasai diet is composed almost entirely of meat, milk and blood. This diet includes several times the recommended level of cholesterol, and yet the Maasai have no problems with atherosclerosis or other degenerative diseases that could be related to their diet. What has been found is that their fermented milk (no refrigeration, so it all gets fermented if not immediately consumed!) contains probiotic bacterial population s that help to consume and lower cholesterol. Other sources of probiotics, such as yogurt, have been found to lower cholesterol levels also. 

Many people incorporate yogurt into their diet because they like it or they think that it is healthy--but what makes it healthy? Much of the yogurt on store shelves has no bacterial colony whatsoever, so it is important to read the ingredients! If it has no "live active cultures," then it has little if any health benefit to our good bacteria and subsequent immune function.

Eggs have often been the poster child of high cholesterol food, if the yolk is used. However, consuming eggs may not have as much to do with elevated cholesterol level as initially thought. Similarly, fats were implicated in the disease process, as it has been observed that people with high triglycerides (fats) in their blood are at increased risk of developing heart disease. There are other variables in this equation, as is often the case. For example, abnormal populations of gut bacteria promote atherosclerosis by causing inflammatory changes and altered metabolism of lipids. The presence of abnormal gut bacteria that cause irritable bowel syndrome is directly linked to the development of thickening of the wall of arteries, which is of course the actual structural change that is at the center of what we call atherosclerosis.

Excerpt from The Symboint Factor by Richard Matthews DC DACNB FACFN

Avoid the Worst Ingredients

Flavor enhancers, preservatives, sweeteners, synthetic colors and manmade fats and chemicals commonly hide out in the ultra-processed foods we eat. If you want to stay away from putting harmful chemicals on your table, it’s necessary to learn how to identify the worst ingredients and find healthier alternatives. Let’s take a look at how to get started.

1. Identify and avoid these seriously dangerous additives

It’s not easy to remember all of the worst ingredients to steer clear of, but learning to avoid the most toxic ones commonly found in the food supply can drastically improve your health. A common food additive is monosodium glutamate (MSG) that is very dangerous and affects human body in a variety of ways. Headache, nausea, vomiting, pain in the back of the neck, numbness and heart palpitations are common side-effects of consuming MSG. Monosodium glutamate is an excitotoxin that overexcites the cells in your body to the extent where they are so heavily damaged that they die. MSG also leads to a range of neurological diseases on prolonged exposure. (1, 2)

It’s not easy to find processed foods that are completely free of MSG. Other food ingredients often mask the presence of MSG, including:

• autolyzed yeast
• hydrolyzed protein
• hydrolyzed vegetable protein
• sodium caseinate
• yeast nutrient or yeast extract
• Torulo yeast
• natural flavoring
• glutamic acid

Soy sauce, seasonings, powdered milk, stock, malt, maltodextrin, pectin and anything protein often contain MSG.

2. Avoid the toxic heart attack ingredient

Trans fats are very harmful. These artificial trans fatty acids lower the level of good cholesterol (HDL) and increase the level of bad cholesterol (LDL) in your body. Primarily used in processed foods, trans fats are formed when food manufacturers add hydrogen to liquid oil to solidify it. (They do this to increase shelf life.) Unfortunately, trans fats have been blamed for up to 50,000 premature heart attack deaths a year. (3)

In the hydrogenation process, oil is heated to an extremely high temperature of about 500 to 1000 degree Celsius. Hydrogenated oil is a fabulous preservative because all the natural enzymes are destroyed by the high heat, rendering the end product as an unhealthy sludge. If you see terms like hydrogenated oil, partially hydrogenated oil or fractionated oil on food label, do not buy the products.

3. Steer clear of metabolism-sinking sweeteners

Artificial sweeteners may seem like a good choice if you’re watching your calories, but science shows us it’s really one of the worst ingredients when it comes to your metabolic health. High-fructose corn syrup (HFCS) is a sweetener that leads to weight gain, heart complications and obesity.

Some artificial sweeteners result in headaches and mood swings as well. Aspartame, saccharin and sucralose are widely used artificial sweeteners and can exert a bigger load on your metabolic system than plain old sugar. They also trick your brain into feeling less full, prompting you to eat more, which in turn can lead to weight gain. So monitor your intake of artificial sweeteners to stay fit.

4. Beware of these 3-letter cancer causers

Butylated hydroxyanisole (BHA) and Butylated hydroxytoluene (BHT) are processed food preservatives that have been found to have carcinogenic properties by the International Agency for Research on Cancer. BHA has been declared safe by FDA, but it is termed ‘reasonably anticipated to be a human carcinogen’ by U.S. Department of Health and Human Services. (4, 5)

BHA has been shown to act as an endocrine disruptors, interfering with healthy hormone production, too. (6) BHA and BHT preservatives are commonly found in cereals, potato chips, chewing gum and cereal snack mixes. (Read your cosmetics labels, too. They often hide out in personal care products.)

5. Don’t assume soy is safer

Is soy bad for you? In the majority of cases, particularly as it pertains to soy as an ingredient in processed foods, it is unhealthy. While many of us think that soy and soy products as healthy and protein-rich, this is not always true. A majority of soy used in processed food products is genetically engineered. That means the crop has been tinkered with on a genetic level to receive applications of glyphosate, the main ingredient in Roundup weedkiller, without killing the plant. This has led to “excessive” levels of glyphosate turning up in the food we eat. (7) In 2015, the World Health Organization declared glyphosate “probably carcinogen to humans.” That makes conventional soy one of the worst ingredients.

Consuming GMO ingredients in considerable quantity over a long period of time is suspected to lead to infertility, gluten disorders, allergies and even cancer. Though the jury is still out on this controversial topic, with several studies showing that GMO ingredients are safe, I suggest practicing the precautionary principle, meaning it’s always best to consume processed foods that rely the least on GMO ingredients, staying as natural as possible. (8)