Revolutionary Thoughts and the Adolescent Brain

Some of the most revolutionary thoughts and practices in history have been brought forward by the youth of the world. This is not random. It is connected to a key fact about human development: the frontal cortex is the final brain region to fully mature.

In terms of synapse number, myelination, and metabolism, the frontal cortex does not fully come online until the midtwenties. That matters because the frontal cortex plays a major role in judgment, impulse control, planning, emotional regulation, and long-term decision-making.

This has two important implications.

First, no part of the adult brain is more shaped by adolescence than the frontal cortex.

Second, nothing about adolescence can be fully understood outside the context of delayed frontocortical maturation.

By adolescence, the limbic, autonomic, and endocrine systems are already highly active. These systems are deeply involved in emotion, arousal, stress, reward, motivation, and hormonal change. At the same time, the frontal cortex is still developing. It is still organizing itself. It is still learning how to regulate the intensity coming from the rest of the system.

This helps explain why adolescents can be so difficult to understand. They can be frustrating, inspiring, impulsive, reckless, destructive, self-destructive, selfless, selfish, impossible, and world changing, sometimes all within the same stage of life.

Adolescence and early adulthood are the times when a person is most likely to take extreme risks, seek novelty, and orient strongly toward peers. It is a time when someone is more likely to kill, be killed, leave home forever, invent an art form, help overthrow a dictator, ethnically cleanse a village, devote themselves to the needy, become addicted, marry outside their group, transform physics, make questionable fashion choices, break their neck recreationally, commit their life to God, mug an old lady, or become convinced that all of history has converged to make this moment the most consequential, the most dangerous, the most full of promise, and the most demanding of their involvement.

That is the paradox of youth.

The same developmental stage that can produce recklessness can also produce courage. The same intensity that can lead to destruction can also lead to sacrifice. The same inability to fully calculate long-term consequences can make young people impulsive, but it can also make them bold enough to challenge systems older adults have learned to tolerate.

This is why adolescence and early adulthood are so often linked with revolutionary thought. Young people are not simply immature adults. They are living through a period of profound neurological imbalance, where the systems that generate emotion, urgency, identity, belonging, reward, and meaning are highly active, while the brain region most responsible for restraint and long-term regulation is still maturing.

That immature frontal cortex helps explain the contradictions of youth. It helps explain the risk taking, the novelty seeking, the peer affiliation, the idealism, the impulsivity, and the willingness to believe that the present moment demands action.

In some cases, that combination leads to chaos. In others, it changes the world.

Symptomology: Why Treating Symptoms Is Not the Same as Understanding Disease

Our society’s current understanding of disease is largely based on the concept of symptomology.

Symptomology is the process of focusing on, identifying, and categorizing symptoms. In other words, it is primarily concerned with the effects produced by disease. When a person experiences a certain collection of symptoms, modern medicine uses those symptoms to help differentiate one disease from another.

On the surface, this seems reasonable. If one person has one set of symptoms and another person has a different set of symptoms, it makes sense that we would give each condition a different name. This is how much of modern medicine organizes disease. Different symptoms are grouped together, labeled, and treated according to the diagnosis that best matches the presentation.

Because so much of what we have learned about disease has been filtered through this symptom-based model, the idea that disease may have more unified underlying causes can seem overly simplistic. However, the problem may not be that this idea is too simple. The problem may be that symptomology has made disease seem far more complicated than it needs to be.

Symptomology is based on a fundamental misconception. The misconception is that there are thousands of entirely separate diseases, each with different symptoms, different causes, and different treatments. This idea comes from the many different ways cells can malfunction and the wide range of symptoms that can result from that dysfunction.

The body has many different types of cells, and each type of cell can malfunction in different ways. As a result, the possible combinations of symptoms are almost endless. When cells malfunction, we can feel sick in many different ways. One person may experience blood sugar issues. Another may experience high blood pressure. Another may develop cardiovascular symptoms. Another may experience abnormal cell growth.

From the perspective of symptomology, these are treated as separate diseases. Each collection of symptoms receives its own name, its own category, and its own accepted treatment protocol.

The problem is that this approach often focuses more on managing the effects of disease than addressing the conditions that allowed the dysfunction to develop in the first place.

In this model, people are often told to take insulin to manage blood sugar rather than focusing on the deeper lifestyle, nutritional, and metabolic factors that may contribute to type 2 diabetes. They are told to take diuretics to manage hypertension rather than addressing the factors that may help normalize blood pressure. They are told to undergo a bypass operation rather than addressing the broader conditions connected to heart disease. They are told to undergo chemotherapy rather than considering disease through the larger lens of cellular health, toxicity, deficiency, and dysfunction.

This does not mean symptoms are irrelevant. Symptoms matter because they are signals. They tell us something is wrong. The issue is that modern medicine often treats symptoms as enemies that need to be eliminated, rather than messages that should be understood.

Diagnosis by symptoms is the process by which modern medicine gives each collection of symptoms a particular name. Once the symptoms are labeled, the goal often becomes suppressing or controlling them. Physicians are trained to eliminate symptoms, even when that requires powerful drugs, radiation, or invasive surgery.

This symptom-based approach leads the medical profession to look at symptoms individually, organize them into thousands of categories, label them as different diseases, and prescribe the currently accepted protocol to suppress or manage those symptoms.

The result is needless complexity. Disease becomes fragmented into thousands of separate labels, each treated as though it exists in isolation. This creates confusion because the focus stays on the outward expression of dysfunction rather than the underlying reason the body is malfunctioning.

In truth, each collection of symptoms, or each specific “disease,” can be understood as a different expression of malfunctioning cells.

When cells are healthy, properly nourished, and functioning in a clean internal environment, the body is more capable of maintaining order. When cells become deficient, toxic, damaged, or dysfunctional, the body begins to express that dysfunction through symptoms.

Because there are so many different types of cells and so many different ways those cells can malfunction, symptoms can appear in countless forms. This is why disease seems so complex from the outside. The expressions are different, but the deeper issue is still rooted in the function of the cells.

That is the limitation of symptomology. It gives names to the effects of disease, but naming the effect is not the same as understanding the cause.

A symptom is not the disease itself. It is the body’s way of revealing that something has gone wrong. When we focus only on suppressing symptoms, we may quiet the signal without addressing the reason the signal appeared in the first place.

A more meaningful approach to health would look beyond the label and ask a deeper question: why are the cells malfunctioning?

That question shifts the focus away from symptom management and toward the conditions that support or disrupt cellular function. It directs attention toward deficiency, toxicity, nutrition, environment, lifestyle, and the biological inputs the body depends on to function properly.

Symptomology may help categorize disease, but it should not become the entire way we understand health. The body is not a random collection of disconnected symptoms. It is an interconnected system, and symptoms are often the outward expression of deeper dysfunction within that system.

If we want to truly understand disease, we have to look beyond the name of the condition and begin asking what the body is trying to reveal.

Oxidation, Reduction, and Redox: A Simple Overview

Over the last two or three decades, you may have heard marketers and wellness coaches talk about free radicals, antioxidants, health, and longevity. These ideas all belong to the larger oxidation-reduction cycle, which is part of the emerging field often called oxidative medicine, oxidative science, or, more commonly now, redox biology.

At the simplest level, oxidation and reduction describe the exchange of electrons.

Electrons are negatively charged. When electrons are removed through oxidation, the molecule becomes more positively charged and more acidic. When electrons are added through reduction, or antioxidant activity, the opposite happens. The molecule becomes more negatively charged and more alkaline.

This matters because many pathogens, toxins, and free radicals are more comfortable in positively charged, acidic environments. Antioxidant activity helps counter those threats by donating electrons, increasing negative charge, and supporting a more balanced internal environment.

Oxidation

Oxidation is the stealing or removal of electrons from a molecule. Molecules that tend to oxidize other substances are called oxidants.

A simple example is rust. When oxygen slowly takes electrons from iron, the iron oxidizes, and we see that process as rust. When something burns or explodes in the presence of oxygen, that is also oxidation, just happening much more rapidly.

In biological systems, oxidation can destabilize matter inside cells by stealing electrons. When molecules lose electrons, they become unstable and reactive unless they can find another electron to pair with and balance their charge.

This is one reason oxidants can be useful. The immune system uses oxidants as powerful antimicrobial and detoxifying agents. Most oxidants are oxygen-based molecules, which is why they are called reactive oxygen species, or ROS. Nitrogen and sulfur can also form their own reactive species, although they are less commonly discussed.

Some of the best-known oxidants in the functional medicine field include oxygen, hydrogen peroxide, ozone, and chlorine dioxide.

Free Radicals

A free radical is created when a molecule with a balanced pair of electrons loses one of those electrons through oxidation. The resulting molecule has an unpaired electron, which makes it highly reactive and potentially damaging to cells.

This is why the public was taught to fear free radicals throughout the 1980s, 1990s, and 2000s. Free radicals can damage cells, which is why antioxidants became so widely promoted as a way to fight free radical damage.

But the full story is more nuanced. Free radicals and reactive oxygen species are not always bad. They can be damaging when uncontrolled, but they also play important roles in immune defense, detoxification, and cellular signaling.

Reduction

Reduction is the opposite of oxidation. It is the giving of electrons, or a decrease in the state of oxidation.

Molecules that give up electrons in chemical reactions are called reductants, even though that may sound backwards. They may also be called reduced species, or RS.

Antioxidants help balance this system. They act as small molecular catalysts that help oxidants give their extra electrons to reductants, neutralizing both electrical charge and biological reactivity.

The body’s own antioxidants, such as glutathione, can perform tens of millions of these reactions per minute. After these reactions occur, reactive oxygen species and reductants can turn back into salt water, which is where they came from in the first place.

Redox

Not too long ago, scientists began using the term redox as a shorter way to describe oxidation-reduction processes. Redox is simply short for reduction-oxidation.

Instead of repeatedly saying oxidation, reduction, reactive oxygen species, and reductants, the field began using redox as an umbrella term. That is where phrases like redox molecules, redox reactions, and redox signaling molecules come from.

Reactive oxygen species and reduced species are collectively called redox molecules or redox signaling molecules.

These redox molecules are by-products of metabolism. Mitochondria use them to support cells in many ways, and bacteria use them to support the microbiome.

Mitochondrial Redox Molecules

Mitochondria produce energy by burning fat or sugar in the presence of oxygen to make ATP, the main energy currency of the cell. This process is essentially metabolism, but instead of the concentrated heat of a conventional fire, the mitochondria perform this process inside the cell.

As mitochondria produce ATP, they also produce oxygen-based redox molecules as by-products.

These mitochondrial redox molecules are made primarily of oxygen and help form the communication network between mitochondria and human cells. Aerobic exercise dramatically increases the need for this process because it increases the body’s demand for energy.

Bacterial Redox Molecules

Bacteria also produce redox molecules.

When bacteria metabolize food, they create their own variety of redox molecules as by-products. These are different from mitochondrial redox molecules because they are made primarily of carbon.

Each carbon-based bacterial redox molecule may have around 17 potential binding sites, which represents its signaling capacity. Since there are tens of thousands of bacterial species, and each species can produce roughly 10 to 15 different varieties of these redox molecules, the signaling potential becomes enormous.

This is one reason the microbiome is so biologically important. Bacteria are not just passive organisms living inside the body. Through metabolism and redox signaling, they participate in communication, regulation, and the body’s internal ecology.

Oxidative Stress

Oxidative stress refers to the amount of time and degree to which oxidants outnumber reductants.

Oxidative stress can become damaging when the body does not have enough antioxidants and reductants available to neutralize oxidants. This is especially true when oxidative stress becomes chronic and uncontrolled.

However, oxidative stress is not always bad. It can be beneficial when used therapeutically and in the right context. The problem is not oxidation itself. The problem is uncontrolled oxidation without the proper balancing forces.

Tight Junctions

Tight junctions are the filaments that normally hold the cells of our membranes together. Their job is to keep unwanted substances out while still allowing authorized substances to pass through when needed.

When tight junctions are healthy, they open and close on demand. But when tight junctions become damaged, they can remain open and allow unauthorized substances to pass through. This can create many different health problems because substances that should have remained outside certain tissues or membranes are allowed to enter.

This is another reason redox balance matters. The body depends on controlled communication, proper barrier function, and the ability to regulate what enters and leaves different spaces.

The Bigger Picture

Oxidation and reduction are not abstract chemistry terms. They describe one of the most important balancing systems in the body.

Oxidants can damage cells when uncontrolled, but they also support immune defense and detoxification. Antioxidants and reductants help balance oxidants by donating electrons. Mitochondria and bacteria both produce redox molecules as by-products of metabolism. These redox molecules help cells, mitochondria, and the microbiome communicate.

The goal is not to eliminate oxidation. The goal is balance.

Too much uncontrolled oxidation creates stress and damage. Too little oxidative activity would impair immune defense, detoxification, and signaling. Health depends on the body’s ability to manage both sides of the redox cycle.

That is why redox biology matters. It gives us a better way to understand energy production, oxidative stress, inflammation, detoxification, immune function, mitochondrial communication, microbiome signaling, and cellular health.

Nine Natural Ways to Support Insulin Sensitivity

Insulin resistance is one of the major drivers of poor metabolic health. When the body becomes less responsive to insulin, blood sugar becomes harder to control, the pancreas has to work harder, and the risk of type 2 diabetes increases over time.

The good news is that several foods, spices, herbs, and plant compounds have been studied for their ability to support insulin sensitivity and improve blood sugar control. None of these should be treated as a replacement for medical care, especially for someone already diagnosed with diabetes, but they are worth understanding because they show how strongly the body can respond to nutritional inputs.

Here are nine natural ways to support insulin sensitivity.

1. Turmeric

Turmeric contains curcumin, a compound known for its anti-inflammatory and metabolic effects.

In a study published in the American Diabetes Association’s journal Diabetes Care, 240 prediabetic adults were given either 250 milligrams of curcumin or a placebo every day. After nine months, none of the participants taking curcumin had developed diabetes, while 16.4 percent of the placebo group had developed type 2 diabetes.¹

That suggests curcumin may be a powerful tool for supporting blood sugar regulation in people at risk for diabetes.

2. Ginger

Ginger has also been studied for its effect on blood sugar and insulin sensitivity.

In a 2014 randomized, double-blind, placebo-controlled trial, 88 volunteers with diabetes were divided into two groups. One group received a placebo every day, while the other received three one-gram capsules of ginger powder.

After eight weeks, the ginger group reduced fasting blood sugar by 10.5 percent. The placebo group, on the other hand, increased fasting blood sugar by 21 percent. Insulin sensitivity also improved significantly more in the ginger group.²

Another study found that 1,600 milligrams per day of ginger improved eight markers of diabetes, including insulin sensitivity. Since 1,600 milligrams is only about a quarter teaspoon, this suggests that large doses may not be necessary to see meaningful effects.³

3. Cinnamon

Cinnamon has been used for thousands of years as both a spice and a warming medicine traditionally used to support the blood.

A meta-analysis published in the Journal of Medicinal Food reviewed eight studies and concluded that cinnamon, or cinnamon extract, lowers fasting blood sugar levels.⁴

One way cinnamon may work is by slowing how quickly the stomach empties after eating. This can reduce the speed at which glucose enters the bloodstream after a meal.

Sprinkling about half a teaspoon of cinnamon into meals or smoothies may help reduce blood sugar levels, even in people with type 2 diabetes.⁵

When choosing cinnamon, look for Ceylon cinnamon, named after the old name for Sri Lanka, where it was originally harvested. Many products labeled as cinnamon are actually cassia, which is related to true cinnamon but not the same.

4. Olive Leaf Extract

Olive leaf extract has been shown to improve insulin sensitivity.

Researchers at the University of Auckland conducted a randomized, double-blind, placebo-controlled study involving 46 overweight men. One group received capsules containing olive leaf extract, while the other group received a placebo.

After 12 weeks, olive leaf extract lowered insulin resistance by an average of 15 percent. It also increased the productivity of the insulin-generating cells in the pancreas by 28 percent. The researchers noted that the results were “comparable to common diabetic therapeutics,” particularly metformin.⁶

That makes olive leaf extract an interesting compound in the conversation around blood sugar regulation and insulin function.

5. Berries

Berries may help reduce the insulin response to a meal.

In a study of healthy women in Finland, volunteers were given white and rye bread to eat, either with or without a selection of pureed berries. The women who ate the plain bread had a quick spike in glucose after eating. The women who ate the bread with berries had a much lower spike in after-meal blood sugar.⁷

This matters because berries may help blunt the blood sugar response to higher-carbohydrate foods. They are also rich in polyphenols, fiber, and other compounds that support metabolic health.

6. Black Seed

Black seed, or Nigella sativa, is also known as Roman coriander, black sesame, black cumin, and black caraway.

Just two grams of black seed per day has been shown to significantly reduce blood sugar and glycation end-product formation. The same dose may also improve insulin resistance.⁸

Glycation end-products are compounds that form when sugar reacts with proteins or fats in the body. They are associated with oxidative stress, inflammation, and tissue damage, which makes black seed especially interesting for metabolic health.

7. Spirulina and Soy

Spirulina is a type of blue-green algae that provides protein, calcium, iron, and magnesium. It can be eaten as a food, though in the United States it is most often consumed in powder form and added to smoothies or shakes.

In a study conducted in Cameroon, researchers compared spirulina and soy powder to see which was more effective for insulin sensitivity. The study involved volunteers suffering from insulin resistance related to antiretroviral drugs used in HIV treatment.

One group received 19 grams of spirulina per day for eight weeks, while the other received 19 grams of soy.

At the end of the trial, the soy group increased insulin sensitivity by 60 percent, which is a meaningful improvement. But the spirulina group’s insulin sensitivity increased by an average of 224.7 percent. While 69 percent of the soy group improved insulin sensitivity, every volunteer in the spirulina group improved.⁹

That is a strong result, especially given the metabolic challenge created by antiretroviral treatment.

8. Berberine

Berberine is a bitter compound found in the roots of plants such as goldenseal and barberry. Its bitterness may be a clue to its strength as a blood sugar-supporting compound.

In a Chinese study of 36 patients, researchers found that three months of treatment with berberine was as effective as metformin in lowering blood sugar.¹⁰

Berberine is powerful, but it should be used carefully. Herbs like berberine are generally considered safer than many pharmaceutical compounds, but they are not free from side effects or interactions. Berberine should be used under the guidance of a medical herbalist or experienced integrative medical practitioner, especially by anyone taking medication for blood sugar, blood pressure, or other health conditions.

9. Resistant Starches

Resistant starches are different from many other carbohydrate sources because they are lower on the glycemic index and are broken down slowly in the large intestine. Their “resistance” to digestion means they are less likely to cause sharp spikes in blood sugar.

They also have time to ferment, which gives beneficial gut bacteria an opportunity to flourish. As a source of fermentable fiber, resistant starches may help improve insulin sensitivity and reduce body fat.¹¹ ¹²

Examples of resistant starches to include in the diet include:

• Amaranth

• Cassava

• Chickpeas

• Millet

• Muesli

• Soaked beans of all varieties

• Unprocessed oats

• Unripe bananas

Resistant starches are especially useful because they connect blood sugar regulation with gut health. They feed the microbiome, support short-chain fatty acid production, and may help improve the way the body handles glucose.

The Bigger Picture

Insulin resistance does not develop in isolation. It is influenced by food quality, movement, sleep, stress, inflammation, gut health, body composition, and the body’s overall metabolic environment.

These nine foods and compounds are not magic fixes, but they do show that the body responds to the information it receives. Turmeric, ginger, cinnamon, olive leaf extract, berries, black seed, spirulina, berberine, and resistant starches all appear to influence blood sugar regulation in meaningful ways.

The goal is not to chase every supplement or turn food into medicine in a rigid way. The goal is to understand that the body’s response to insulin can be improved when the right inputs are provided consistently.

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References

1. Chuengsamarn, Somlak, et al. “Curcumin Extract for Prevention of Type 2 Diabetes.” Diabetes Care 35, no. 11, November 2012, 2121-2127. https://doi.org/10.2337/dc12-0116

2. Mozaffari-Khosravi, Hassan, et al. “The Effect of Ginger Powder Supplementation on Insulin Resistance and Glycemic Indices in Patients with Type 2 Diabetes: A Randomized, Double-Blind, Placebo-Controlled Trial.” Complementary Therapies in Medicine 22, no. 1, February 2014, 9-16. https://doi.org/10.1016/j.ctim.2013.12.017

3. Arablou, Tahereh, et al. “The Effect of Ginger Consumption on Glycemic Status, Lipid Profile and Some Inflammatory Markers in Patients with Type 2 Diabetes Mellitus.” International Journal of Food Sciences and Nutrition 65, no. 4, June 2014, 515-520. https://doi.org/10.3109/09637486.2014.880671

4. Davis, Paul A., and Wallace Yokoyama. “Cinnamon Intake Lowers Fasting Blood Glucose: Meta-Analysis.” Journal of Medicinal Food 14, no. 9, April 2011, 884-889. https://doi.org/10.1089/jmf.2010.0180

5. Hlebowicz, Joanna, et al. “Effect of Cinnamon on Postprandial Blood Glucose, Gastric Emptying, and Satiety in Healthy Subjects.” The American Journal of Clinical Nutrition 85, no. 6, June 2007, 1552-1556. https://doi.org/10.1093/ajcn/85.6.1552

6. de Bock, Martin, et al. “Olive Leaf Polyphenols Improve Insulin Sensitivity in Middle-Aged Overweight Men: A Randomized, Placebo-Controlled, Crossover Trial.” PLOS ONE 8, no. 3, 2013, e57622. https://doi.org/10.1371/journal.pone.0057622

7. Törrönen, Riitta, et al. “Berries Reduce Postprandial Insulin Responses to Wheat and Rye Breads in Healthy Women.” The Journal of Nutrition 143, no. 4, January 2013, 430-436. https://doi.org/10.3945/jn.112.169771

8. Bamosa, Abdullah, et al. “Effect of Nigella sativa Seeds on the Glycemic Control of Patients with Type 2 Diabetes Mellitus.” Indian Journal of Physiology and Pharmacology 54, October 2010, 344-354.

   Daryabeygi-Khotbehsara, Reza, et al. “Nigella sativa Improves Glucose Homeostasis and Serum Lipids in Type 2 Diabetes: A Systematic Review and Meta-Analysis.” Complementary Therapies in Medicine 35, December 2017, 6-13. https://doi.org/10.1016/j.ctim.2017.08.016

9. Marcel, Azabji-Kenfack, et al. “The Effect of Spirulina platensis versus Soybean on Insulin Resistance in HIV-Infected Patients: A Randomized Pilot Study.” Nutrients 3, no. 7, July 2011, 712-724. https://doi.org/10.3390/nu3070712

10. Dong, Hui, et al. “Berberine in the Treatment of Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis.” Evidence-Based Complementary and Alternative Medicine 2012, October 2012, 591654. https://doi.org/10.1155/2012/591654

11. den Besten, Gijs, et al. “The Role of Short-Chain Fatty Acids in the Interplay Between Diet, Gut Microbiota, and Host Energy Metabolism.” Journal of Lipid Research 54, no. 9, September 2013, 2325-2340. https://doi.org/10.1194/jlr.R036012

12. Zheng, Jolene, et al. “Resistant Starch, Fermented Resistant Starch, and Short-Chain Fatty Acids Reduce Intestinal Fat Deposition in Caenorhabditis elegans.” Journal of Agricultural and Food Chemistry 58, no. 8, April 2010, 4744-4748. https://doi.org/10.1021/jf904583b

Beyond Calories: Creating Transformative Awareness around Weight Loss

Photo by Ketut Subiyanto

Weight loss is a simple formula: consume fewer calories than you burn, and you'll lose weight. This principle is undeniable as it is rooted in the laws of thermodynamics. Yet, for most people, the journey to achieving and sustaining weight loss is anything but simple. While science underscores the importance of energy balance, it also reveals the sobering reality of outcomes: 95% of individuals who embark on a weight loss journey fail [1] and less than 20% of those that succeed maintain their goal for more than a year [2]. These statistics aren't just a testament to the difficultly of the task — they highlight a critical gap between theoretical knowledge and practical application. The disconnect lies not in our understanding of metabolic processes but in the psychological and behavioral challenges that come with implementing this knowledge.

Why does something so simple prove to be so elusive in practice? The answer lies in how deeply our thoughts, habits, and perceptions shape our relationship with food, motivation, and the very concept of dieting.

For many, the very word "diet" triggers a cascade of negative associations — restriction, deprivation, and even punishment. Simply saying "I'm on a diet" can set up individuals for psychological conflict before they even begin. Consider research by Harris Lieberman and colleagues [3] where participants unknowingly consumed all their calories for the day via a slurried concoction totaling either 313 calories (practical starvation) or 2,294 calories (maintenance). Incredibly, participants reported no significant differences in mood, sleep quality, or mental performance between groups, underscoring the role perception has on shaping experience. The only clear variation was hunger, which makes sense due to it being a natural physiological response to a reduced caloric intake. This suggests that much of the hardship we associate with dieting stems not from physical deprivation, but from the knowledge we are on a diet. Just imagine how people would perceive their dieting experience if they were unaware of their caloric intake!

Reminiscent of the age-old maxim — "perception is reality" — how we interpret our experiences fundamentally shapes our emotional and physiological responses. An example of the power of perception can be seen in a study by Crum et al. [4], where participants were told they were either consuming a high-calorie "indulgent" milkshake or a low-calorie "sensible" one, though both shakes were identical. Those individuals who believed they consumed the indulgent shake reported greater satiety and experienced a larger decrease in the hunger hormone ghrelin. This further highlights a critical truth: how we perceive our actions, especially when it comes to weight loss, matters. When dieting is seen as a sacrifice, it can become an uphill battle. Therefore, framing dieting with purpose such as an act of proper nourishment or empowerment towards a new you instead of a form of deprivation can make the process a more rewarding and sustainable endeavor. 

Adding to the psychological battle even further is the idea of "projection bias," a cognitive distortion where individuals overestimate their ability to handle future challenges. We inherently believe we will make the right choice when the time comes, however we often miscalculate our future discipline when the challenge presents itself, leading our resolve to crumble under the pressure of the moment. This creates a reinforcing cycle of frustration, highlighting the need for strategies that align our planning with realistic expectations of our future selves. In the moment, it's easy to plan on resisting tomorrow's temptations — the cookies in the office breakroom or choosing the sensible option over the indulgent one at dinner with friends — but when hunger and social pressures strike, resolve often crumbles like that cookie you are trying to avoid. The disconnect between the "now you" as you plan and "future you" as you are faced with executing of the plan explains why so many diets fail. Planning with overly optimistic assumptions about future discipline often leads to disappointment and derailment.

In the moment, even with a plan, traditional approaches to dieting frequently rely on willpower, yet this strategy is inherently flawed because it fails to account for the cognitive distortion of projection bias and the finite nature of self-control. By overestimating future discipline, we set ourselves up for repeated mental strain because we're forced to depend on a fatiguable muscle called willpower. Instead it would better serve us to emphasize approaches that minimize reliance on sheer determination. Because willpower is a finite resource, this constant mental tug-of-war between the logical — what we "should" do — and the impulsive desire of — what we "want" to do — is certain to deplete our mental energy over time. Therefore, success lies in designing systems and environments that reduce a reliance on willpower. For instance, removing high-calorie snacks from the home or preparing meals in advance minimizes moments of weakness and reduces decision fatigue, making healthy choices easier by default.

There are practical strategies to help reduce our need for willpower and bridge the gap between intention and action. For example, a study on the snacking behavior of secretaries revealed that proximity to, and, visibility of, foods significantly influenced their consumption [5]. Candy placed within arm's reach was consumed 1.8 times more frequently than candy placed a few feet away, and candy in an open bowl was eaten 2.2 times more often than candy in a closed container. The implication here is clear: reducing access or creating challenges to acquiring unhealthy options is more effective than relaying on sheer willpower or self-control. This can be applied to just about anything that doesn't serve our weight loss goal such as keeping high-calorie foods out of sight — or better yet, out of the house! We're much less likely to drive to the store if we desire something sweet than walking to the kitchen.

Another proven tactic to reduce mental strain is using implementation intentions or simple "if-then" rules to automate decision-making. For example, coming up with the rule of: "If I feel the urge to snack on a cookie at work, I'll drink a glass of water instead." This pre-planned response minimizes the mental effort required to make the most advantageous choice towards achieving your weight loss goal. And because satiety signals respond to volume, a full glass of water may satiate you more than a cookie, allowing you to feel that you're in charge of your weight loss journey. 

Given the limitations of willpower, adopting strategies like pre-planned responses becomes essential in bridging the gap between intention and action. These pre-planned responses not only simplify decision-making but also align with a broader strategy of cultivating mindful habits around food, sharpening awareness of how we engage with our meals and environment.

One additional factor to help with closing the gap between intention and action is to understand our interaction with food itself. Our brains don't have an innate calorie counter; instead, they rely on contextual cues to estimate intake. Distractions, such as watching TV or scrolling on a phone during meals, dull satiety signals and increase the likelihood of overeating. By practicing mindful eating — focusing on each bite and savoring the experience — you can enhance satisfaction and reduce the risk of overconsumption [6].

Beyond these immediate tactics lies a powerful opportunity for deeper change. Reframing the journey as a path of identity transformation creates a bridge between strategies discussed and the mindset needed for long-term success. Rather than viewing weight loss as a temporary endeavor filled with restrictions, aligning it with a broader sense of who you want to become can fundamentally shift your approach. Instead of saying, “I’m on a diet,” consider saying something like, “I’m becoming a healthier person.” This subtle shift in mindset aligns actions with a larger purpose, redirecting the focus from temporary restriction to lasting growth. Carol Dweck, in her book entitled *Mindset *[7], speaks to this approach, emphasizing that "becoming is better than being." In other words, focusing on progress and self-improvement provides purpose to the journey leading to better outcomes than fixating on a specific goal. By prioritizing the establishment of sustainable healthy habits — like hitting a protein goal by eating more whole foods, moving your body regularly outside in the sun, and improving your sleep hygiene — you set the foundation for long-term success.

Purpose is uniquely important, serving as the strongest motivator for behavior change, tying together the psychological challenges and solutions. Victor Frankl, a Holocaust survivor and psychiatrist, observed that “those who have a ‘why’ to live can bear almost any ‘how.’” By connecting weight loss to a meaningful purpose — such as improving health, setting an example for loved ones, or building self-confidence — individuals can reframe their individual journey as one of empowerment rather than a burdensome sacrifice. Shifting the focus from what we are giving up to what we are gaining — such as vitality, strength, quality of life, longevity — makes the trials and tribulations of the process feel more worthwhile and rewarding. Purpose not only provides clarity but serves as a unifying thread that connects practical strategies to the psychological hurdles previously discussed. By rooting the process of weight loss in a meaningful "why," the journey shifts from one of mere behavior modification to a transformative pursuit.

While weight loss may be simple in theory, the practice definitely has its challenges. However, as we have seen, these challenges are not insurmountable. This discussion isn’t meant to be a definitive guide to effortlessly achieve your ideal body because, in truth, that journey is never easy. Instead, the aim here is to create awareness around ideas and systems that work. The first step being awareness — by understanding the hurdles, we can begin to navigate them. Recognizing these obstacles makes them less daunting and allows us to develop personalized strategies that can lead to success. Reframing weight loss as a transformative journey, designing systems to reduce reliance on willpower, creating an environment that supports your goals, and connecting actions to a meaningful purpose transforms the process from one of deprivation to one of empowerment. Success in weight loss, as in any endeavor, requires acknowledging that the sum of your actions has led you to your current position, and the only way forward is an intentional effort and willingness to rewrite your story.

1. Renew Bariatrics, Diet Failure Statistics, https://renewbariatrics.com/diet-failure-statistics/

2. Wing & Phelan, 2005, https://pubmed.ncbi.nlm.nih.gov/15798171/

3. Lieberman et al., 2008, https://pubmed.ncbi.nlm.nih.gov/18779282/

4. Crum et al., 2011, https://pubmed.ncbi.nlm.nih.gov/21574706/

5. Wansink et al., 2006, https://pubmed.ncbi.nlm.nih.gov/16418755/

6. Robinson et al., 2013, https://pubmed.ncbi.nlm.nih.gov/15010185/

7. Dweck, 2006, https://pubmed.ncbi.nlm.nih.gov/30008392/

Craving in the Modern World: How Environmental Disruptions Hijack Our Biology and Drive Overeating

Photo by charlesdeluvio on Unsplash

The conventional narrative of human eating behavior often suggests that we overeat because we are hardwired to crave calories for survival. This view implies that obesity is an inevitable byproduct of evolutionary programming, a relic from our ancestors who needed to store fat for times of scarcity. However, this explanation oversimplifies the complexities of human behavior, psychology, and the modern environment.

As Mark Schatzker argues in The End of Craving, while humans require calories to survive, our biological programming doesn’t inherently drive us to overconsume them. Instead, the environmental disruptions of the modern world manipulate our behaviors, reshape our psychology, and lead to the widespread obesity crisis. The interplay between these factors has created a perfect storm, overriding natural regulatory systems and fostering patterns of overconsumption largely disconnected from biological needs.

Human evolution prioritized efficiency over excess. Early humans lived in environments where food was scarce, and physical activity was constant. While carrying extra fat may have been advantageous during periods of famine, it also came with significant drawbacks. As Schatzker highlights, a greater body mass reduced agility, increased the risk of injury, and made individuals more vulnerable to predators. Excessive weight also hindered the ability to chase and capture prey, diminishing survival odds.

Traits that favored energy balance—efficient use of calories rather than unchecked consumption—were far more advantageous. To support this balance, humans evolved intricate systems of energy regulation, including hunger and satiety signaling, which were fine-tuned for natural food environments. These systems worked well in environments where foods were whole and minimally processed. But today, hyper-engineered food landscapes exploit these systems, disrupting the balance that evolution worked so meticulously to create.

Dana Small, a leading expert in neuropsychology and nutrition science, has shed light on how modern food environments distort our biology. Her research on "nutritive mismatch" reveals how ultra-processed foods hijack the body’s natural regulatory systems. In her groundbreaking experiments, Small demonstrated that when sweetness—a cue for incoming calories—does not align with actual caloric content, metabolic processes falter.

Small created a series of solutions with varying calorie amounts, all designed to taste equivalently sweet, mimicking the caloric content of 75 calories of sugar. Remarkably, only the solution where sweetness matched caloric content triggered the body’s expected metabolic response, efficiently burning the calories. Mismatched solutions—where sweetness falsely signaled caloric content—showed no such response. This disruption, which Small terms “nutritive mismatch,” illustrates how processed foods confuse the body, leaving it unable to metabolize calories effectively. In natural food environments, sweetness reliably indicated energy, and the body responded accordingly. Today, these mismatched cues foster cycles of overconsumption, as the body perpetually chases an equilibrium it can no longer find.

Small’s findings challenge the assumption that overeating is a natural behavior. Instead, they reveal that the modern food environment manipulates our biological systems, encouraging patterns of eating disconnected from genuine physiological needs. This disruption is compounded by the psychological dynamics of craving, a distinction Schatzker emphasizes in his work.

Hunger is a biological drive designed to meet energy needs, while craving is a psychological state driven by the brain’s reward system. Cravings are fueled by dopamine, the neurotransmitter associated with anticipation and reward. In the context of food, dopamine surges in response to cues like the sight or smell of hyper-palatable options, triggering an intense desire to eat. Yet, these foods often fail to deliver the satisfaction the body expects, creating a disconnect between “wanting” and “liking.” This cycle mirrors addiction, where the relentless pursuit of reward becomes disconnected from actual satisfaction.

Repeated dopamine surges condition the brain to seek out ultra-processed foods—not because they nourish, but because they promise a fleeting reward. Over time, this psychological shift transforms eating into a pursuit of gratification rather than a response to hunger. The modern food environment, with its hyper-palatable, mismatched offerings, capitalizes on this vulnerability, driving a feedback loop of overconsumption and dissatisfaction.

The obesity crisis, then, cannot be reduced to an evolutionary imperative to overconsume calories. It is the product of environmental disruptions that exploit human biology and psychology, distorting natural regulatory systems. Small’s research on nutritive mismatch and Schatzker’s insights into craving illuminate the profound impact of these factors, offering a more nuanced understanding of why we overeat in the modern world.

From Fit to Antifragile: Redefining Your Physical Potential

Fitness is a term that has become almost synonymous with health, strength, and physical prowess. When people hear the word, they think of sculpted bodies, grueling workouts, and athletic achievements. But the reality is far more nuanced. Fitness, in its true sense, is not a universal standard; it is entirely contextual. It reflects how well-suited someone is to their current environment and lifestyle. A couch potato is "fit" for their sedentary life, just as a marathon runner is "fit" to endure long distances. A powerlifter is "fit" to hoist enormous weights, but that same fitness may not translate into running a mile or climbing stairs.

This context-specific nature of fitness highlights its limitations. What happens when life demands something outside of your specific realm of fitness? Can you adapt—or even thrive? The answer to this question lies in a concept that transcends fitness altogether: antifragility.

The term "antifragility" was popularized by Nassim Taleb in his book Antifragile: Things That Gain from Disorder. It describes systems that don't just withstand stress—they grow stronger because of it. Taleb illustrates this concept with a striking analogy. Imagine a wine glass in a box. If the box is shaken, the fragile wine glass shatters under stress. A robust object, like a plastic cup, survives the shaking unscathed, but it doesn’t benefit from the experience. Antifragile systems, however, thrive under stress. Picture a box of firewood. When shaken, the logs settle more tightly together, creating a stronger, more efficient structure. The more they are shaken, the better they perform.

Fitness, as we commonly define it, is often robust but rarely antifragile. It reflects where you currently stand on the spectrum of physical capability but doesn’t necessarily mean you’re prepared to grow beyond that point. Antifragility, on the other hand, is about transformation—using challenges and stressors to push past your current limits and develop greater capacity, strength, and resilience.

To understand how fitness and antifragility differ, it’s important to consider the idea of specialization. Fitness is often seen through the lens of specific achievements: the marathoner who can run for hours, the powerlifter who can bench press twice their body weight, or the office worker who can sit comfortably at a desk for eight hours. Each of these individuals is fit for their unique context, but specialization has its drawbacks. The marathoner might struggle with basic upper-body strength. The powerlifter might lack cardiovascular endurance. Even the office worker, while fit for their sedentary life, may be one flight of stairs away from gasping for air.

This narrow focus on contextual fitness leaves people vulnerable. True growth—both physical and mental—requires the ability to adapt to challenges outside of one’s comfort zone. This is the essence of antifragility. It’s not about being the best at one thing; it’s about becoming stronger, more capable, and more adaptable across a range of challenges.

Achieving antifragility requires a mindset shift. It means embracing the discomfort and uncertainty that come with growth. It’s about understanding that failure is not the opposite of success but a necessary step toward it. Unfortunately, this concept often gets lost in modern fitness culture. Commercial gyms cater to convenience and accessibility, and many trainers focus on delivering quick fixes rather than lasting change. The result is a diluted version of what training should be—one that emphasizes short-term goals over long-term development.

Antifragile training stands in stark contrast to this approach. It is rooted in intentionality. Every rep, every set, every exercise has a purpose: to push you beyond your current limits and help you ascend to the next level of capability. This approach incorporates principles like progressive overload, purposeful execution, and training to failure. It’s about doing more than just going through the motions. It’s about training with intention and understanding the "why" behind every movement.

In practice, antifragile training focuses on progressive overload—gradually increasing the weight, reps, or intensity of your workouts to stimulate growth. It emphasizes purposeful execution, ensuring that every movement is controlled and deliberate. It includes moments of pushing to failure, where you reach the point of complete muscle fatigue, and it encourages adaptability by incorporating variety in exercises, tempos, and ranges of motion. This approach isn’t easy, but nothing worth having ever is.

The mental toughness required to embrace antifragile training is as important as the physical effort. It’s not for the faint of heart or the weak-minded. It demands commitment, resilience, and a willingness to endure discomfort in pursuit of growth. But for those who are ready to take on the challenge, the rewards are transformative. Antifragile training doesn’t just prepare you for the demands of today; it equips you to handle the unexpected challenges of tomorrow.

This concept has profound implications for the fitness industry. Most people who say they want to "get fit" don’t realize they’re actually seeking antifragility. They want to climb higher on the spectrum of fitness, but they also want the ability to adapt and grow stronger in the face of adversity. By reframing fitness as a dynamic process rather than a static state, we can help people achieve more than they thought possible.

The shift from fitness to antifragility isn’t just about redefining physical capability; it’s about rethinking the journey itself. Fitness is a snapshot of where you are right now. Antifragility is the process of becoming something more. It’s about recognizing that the journey is as important as the destination. Each challenge, each setback, and each victory contributes to your growth, making you not just fit for your environment but capable of thriving in any situation.

So the next time you step into the gym, ask yourself: Are you simply maintaining your current level of fitness, or are you pushing toward something greater? The choice is yours. Let’s redefine what it means to be strong. Let’s embrace the discomfort. Let’s train with intention. Let’s become antifragile.

Hooked on Screens: The Hidden Health Costs of Digital Technology

In the digital age, technology has transformed how we live, work, and connect. The convenience and connectivity it provides are undeniable, yet these advantages come with complex, often hidden costs to our mental and physical health. Far from being neutral tools, digital devices are strategically designed to capture attention, hijack biological rhythms, and promote behaviors that can undermine well-being. Increasingly, research is uncovering the mechanisms by which technology influences our brains, bodies, and environments, raising questions about the long-term implications of modern digital habits. This essay explores the multi-layered effects of digital technology on health, from dopamine-driven attention capture and blue light disruption to physical and social consequences of screen-centric lifestyles.

Dopamine Manipulation and the Attention Economy

One of the most profound ways technology affects us is through the manipulation of dopamine, the neurotransmitter involved in motivation, reward, and pleasure. Johann Hari, author of Stolen Focus, argues that social media platforms and mobile apps capitalize on the brain’s dopamine pathways to capture attention and drive engagement. Unlike predictable rewards, which produce steady dopamine levels, technology uses intermittent reinforcement—a reward system where notifications and likes appear unpredictably—to create a cycle of anticipation and reward. This system, which is the same mechanism that drives gambling addiction, keeps users engaged by providing an irregular schedule of dopamine hits that reinforces repeated use.

Scientific research underscores this connection. A study published in Addictive Behaviors found that the unpredictable rewards offered by social media trigger dopamine surges, reinforcing compulsive checking behaviors. This constant need for validation and novelty compels users to return to their devices frequently, creating dependency. By design, social media platforms keep users engaged by leveraging the brain’s reward circuitry, with the aim not merely of providing a positive experience but of maximizing time spent on the platform. This is further substantiated by a 2022 report from the Pew Research Center, which found that the average American spends about seven hours a day engaging with screens. This level of usage erodes the capacity for sustained attention, driving a culture of perpetual distraction.

The implications of this dopamine-driven engagement go beyond reduced productivity; it shapes the way we experience pleasure, satisfaction, and meaning. Studies have shown that over-reliance on digital rewards can lead to desensitization, where natural, offline activities feel less enjoyable or fulfilling. Psychologist Dr. Anna Lembke, author of Dopamine Nation, explains that when people are constantly exposed to high-dopamine activities—such as scrolling through social media feeds or checking notifications—the brain begins to downregulate dopamine receptors, leading to a state of “dopamine deficit.” In this state, individuals feel compelled to seek more intense stimuli to achieve the same level of satisfaction, fostering a cycle of dependency and dissatisfaction. This dependency not only fragments attention but also disrupts daily life, reducing time for meaningful, real-world interactions.

The Impact of Blue Light and Circadian Disruption

Beyond attention, digital devices also impact our health through prolonged exposure to artificial blue light, which is emitted by screens and LED lights. Blue light exposure, especially in the evening, disrupts the body’s natural circadian rhythms by delaying the production of melatonin, the hormone that signals readiness for sleep. In natural environments, blue light primarily comes from sunlight, which balances it with red and infrared light and diminishes as the day progresses. However, modern devices emit isolated blue light without these balancing wavelengths, creating a signal that mimics daylight, even at night.

Dr. Alexis Cowan highlights the significance of blue light exposure from digital devices, explaining that our bodies are not biologically adapted to handle the intensity and timing of this exposure. The result is often delayed sleep onset, reduced sleep quality, and diminished cognitive function the following day. A study published in the Journal of Clinical Sleep Medicine confirms that evening screen time disrupts melatonin release, leading to poorer sleep quality and subsequent health issues. Over time, sleep deprivation can lead to an array of health complications, including weakened immune function, increased risk of obesity, and a heightened likelihood of developing chronic diseases like diabetes and cardiovascular disorders.

The effects of circadian disruption extend to mental health as well. Inadequate sleep is linked to increased anxiety, mood disorders, and cognitive impairment. Furthermore, a 2020 survey by the National Sleep Foundation revealed that 60% of Americans who use screens before bed report sleep disturbances. This trend not only reveals a personal challenge for each affected individual but also speaks to a structural issue embedded in the design of our digital environments. If left unaddressed, the widespread nature of sleep disruption has the potential to affect entire communities, resulting in productivity loss, mental health issues, and an increased burden on healthcare systems.

Physical Health Impacts and Mitochondrial Stress

The modern reliance on digital devices has also led to more sedentary lifestyles, which negatively affect physical health. As people spend more time sitting in front of screens, physical activity diminishes, which can contribute to metabolic syndrome, obesity, and cardiovascular disease. This shift to sedentary living is compounded by the impact of blue light on mitochondrial function. Mitochondria, the energy-producing organelles within our cells, are highly sensitive to light exposure. While red and infrared light, commonly present in natural sunlight, stimulate mitochondrial activity and aid cellular repair, blue light in isolation has been shown to induce oxidative stress, which impairs mitochondrial efficiency and accelerates cellular aging.

Research published in Cell Metabolism links prolonged blue light exposure to increased oxidative stress in mitochondria, particularly in tissues like the skin and eyes. This form of cellular stress contributes to chronic fatigue, reduced resilience, and an increased risk of age-related diseases. Dr. Jack Kruse, a neurosurgeon and proponent of light biology, argues that prolonged screen exposure contributes to mitochondrial dysfunction, a condition linked to chronic diseases such as obesity, heart disease, and neurodegenerative disorders. The consequences are far-reaching; as mitochondrial health declines, so does the body’s ability to generate energy, fight infections, and repair tissues, leaving individuals more vulnerable to physical and mental health challenges.

Loss of Real-World Connections and Mental Clarity

As screen time has become ubiquitous, the quality of human interaction has fundamentally shifted. Johann Hari notes that the convenience of digital communication often comes at the expense of real-world connections, which offer emotional fulfillment and mental clarity. Face-to-face interactions trigger the release of oxytocin, the hormone responsible for trust and social bonding. This hormone is crucial for emotional health, as it fosters empathy, strengthens relationships, and reduces stress. However, virtual interactions, which lack the sensory depth of in-person contact, fail to stimulate oxytocin release, leaving people feeling socially unfulfilled.

Research in Cyberpsychology, Behavior, and Social Networking reveals that individuals who spend excessive time on social media report higher levels of loneliness and depression compared to those who engage more in-person interactions. While digital platforms may simulate social connectivity, they often fail to meet the deeper emotional needs that face-to-face interactions fulfill. The shift toward virtual interactions has contributed to a growing sense of social isolation, as people substitute screen-based exchanges for genuine connection. This trend is particularly pronounced among young people, who may have never experienced socialization without the influence of digital devices.

In addition to reducing social satisfaction, excessive screen time strains cognitive health. Digital multitasking, the frequent switching between apps, notifications, and messages, impairs memory, weakens focus, and increases mental fatigue. A study from Human Factors found that individuals who frequently multitask on digital platforms experience reduced working memory capacity, which is essential for problem-solving and emotional regulation. Over time, these effects compound, reducing mental clarity and making it harder for individuals to engage deeply with tasks or thoughts. This digital dependency also erodes self-reflection and mindfulness, as people have fewer opportunities for uninterrupted, introspective moments.

Health Consequences of Modern Design Choices

The pervasiveness of screen-based environments and artificial lighting in daily life reflects broader design choices that prioritize convenience and efficiency over health. Indoor lighting, dominated by blue wavelengths, has become the norm in workplaces and homes. While energy-efficient, LED and fluorescent lighting disrupt circadian rhythms by signaling wakefulness to the brain, even during the evening. As Dr. Cowan points out, this type of lighting reduces melatonin production, which not only impairs sleep but also increases the risk of chronic health issues like cardiovascular disease and obesity. The effects of this disruption are cumulative, as exposure to blue light extends beyond screens to nearly every indoor environment.

Modern workspaces and personal environments often promote prolonged sitting, further undermining physical health. Studies have shown that sedentary behavior is associated with an increased risk of metabolic syndrome and cardiovascular disease, as movement, once naturally incorporated into daily life, now requires intentional planning. This lack of movement affects not only physical health but also cognitive function, as exercise has been shown to enhance mental clarity and reduce symptoms of anxiety and depression. The absence of movement, combined with prolonged screen time, fosters a sense of physical and mental stagnation.

Additionally, modern design choices reduce opportunities to engage with natural environments, which have restorative effects on stress and well-being. Natural settings, even in small doses, can reduce cortisol levels, improve mood, and boost cognitive resilience. However, urban spaces dominated by screens, artificial lighting, and sedentary layouts limit access to nature, reducing opportunities for the kind of recovery that outdoor environments offer. The design of indoor and urban environments has created a lifestyle that may feel efficient and productive but is fundamentally misaligned with human biology. The absence of natural light, movement, and nature exposure fosters a sense of disconnection from our bodies and surroundings, ultimately compromising both mental and physical health.

Conclusion

The intricate relationship between digital technology and health reveals a paradox: while technology promises connection, convenience, and efficiency, its design often undermines well-being in profound ways. From dopamine-driven attention traps to the disruptive effects of artificial blue light, the digital landscape shapes behaviors and environments that are misaligned with human biology. As we increasingly rely on digital devices for work, socialization, and entertainment, we must recognize the health implications of screen-centric lifestyles. The science is clear: extended screen time affects sleep, disrupts circadian rhythms, promotes sedentary behavior, and erodes real-world connections—all of which contribute to a range of physical and mental health challenges.

Johann Hari’s insights into the “attention economy” highlight how digital platforms exploit dopamine to capture attention, driving cycles of addiction-like engagement. The resulting dependence on digital rewards fragments our focus, detracts from meaningful real-world interactions, and even reshapes how we experience pleasure. Similarly, Dr. Alexis Cowan and Dr. Jack Kruse’s work underscores the health consequences of blue light exposure, which disrupts sleep and strains mitochondrial function. These biological effects, compounded by the sedentary nature of screen-based environments, increase susceptibility to chronic diseases and weaken overall resilience.

The consequences of our digitally driven lifestyles extend beyond individual well-being to societal health, affecting productivity, social cohesion, and healthcare costs. If these trends continue unchecked, we may face a future in which chronic diseases, mental health disorders, and social isolation become the norm. However, the same technology that contributes to these challenges also holds potential solutions. By prioritizing health-conscious design choices—such as implementing blue light filters, encouraging breaks for physical movement, and promoting digital mindfulness—we can create a more balanced relationship with technology. Ultimately, aligning our environments and routines with the natural rhythms of human biology may offer the most effective path toward a healthier, more connected, and more fulfilling future.

The Power of Questions: Transforming Intentions into Actions for Healthier Habits

We all make commitments we fail to honor. How many times have you said, ‘I’ll stick to my diet plan this month’ or ‘I’ll cut down on sugar starting today’, only to find yourself straying from these goals? While we often intend to follow through, good intentions alone aren’t sufficient to create meaningful change. However, a well-designed question might just be the key.

After analyzing over 100 studies covering 40 years of research, a team of scientists from four US universities found that asking questions is more effective than making statements when it comes to influencing your own or someone else’s behavior.

David Sprott, a co-author of the research from Washington State University, noted: ‘If you question a person about performing a future behavior, the likelihood of that behavior happening will change.’ Questions trigger a psychological response that differs from the response to statements.

This means, for example, that a sign that says, ‘Please choose healthy food options’ is less likely to influence its viewers’ dietary choices than a sign that asks, ‘Will you choose healthy food options today?’ Telling yourself ‘I will drink more water’ is less effective in changing your behavior than asking yourself, ‘Will I drink more water today?’

Remarkably, the researchers discovered that transforming a statement into a question could influence a person’s behavior for up to six months.

The question/behavior effect is particularly potent with questions that can be answered with a simple yes or no.

The question/behavior effect is most powerful when questions are used to encourage behavior that aligns with the receiver’s personal health goals (answering yes to the question would bring them closer to their desired fitness and nutrition objectives).

Starting the question with ‘will’ implies ownership and action, making the question/behavior effect even stronger than beginning your question with words like ‘can’ or ‘could’, which suggest capability rather than action. It’s also more effective than starting your question with ‘would’, which is conditional and implies possibility rather than probability.

Why Nutrient Supplementation is Essential for Modern Diets

Our existence depends on what the earth offers. 

The foundation of human nourishment comes from plants, which supply vital macronutrients such as proteins, fats, and carbohydrates, all generated through the nourishment obtained from the earth. Additionally, plants give us crucial micronutrients, including vitamins produced through photosynthesis and minerals extracted from the soil, both of which are essential for maintaining healthy cellular functions.

Vitamins and minerals play a crucial role in enzymes and coenzymes (enzyme helpers), acting as biological catalysts that accelerate chemical reactions needed for cellular operations. They collaborate to either combine molecules or break them down in countless chemical reactions that occur within living cells. In essence, life would not be possible without enzymes and their vital vitamins and minerals.

Considering this, the equation is straightforward: plants cannot produce minerals; they must absorb them from the soil. Thus, without minerals, vitamins cannot function effectively. As a result, if crucial minerals are depleted from our soil, they are also diminished in our bodies.

A continuous deficiency of minerals can lead to illness. Therefore, it is not surprising that any decline in the mineral and nutrient content of our soils results in a corresponding increase in nutrition-related diseases among both animal and human populations.

The alarming fact is that foods -- fruit, vegetables and grains -- now being raised on millions of acres of land that no longer contain enough of certain needed nutrients, are starving us -- no matter how much we eat of them.

—US Senate Document 264

Surprisingly, the statement mentioned earlier was made almost 80 years ago, in 1936. Since then, the United States and other industrialized countries have been experiencing an unprecedented loss of fertile land. Today, the topsoil in the US is eroding at a rate ten times faster than it can be replenished. In regions like Africa, India, and China, soil erosion surpasses the replenishment rate by 30 to 40 times. Current projections indicate that our global topsoil reserves will last less than 50 years. As topsoil diminishes, so do essential nutrients, and consequently, our health suffers.

Data presented at the 1992 RIO Earth Summit revealed that throughout the 20th century, mineral depletion of global topsoil reserves was widespread. During this period, agricultural soils in the US and Canada lost 85% of their mineral content; Asian and South American soils saw a 76% decrease; and in Africa, Europe, and Australia, soil mineral content declined by 74%. Since then, little has been done to prevent the inevitable depletion of these invaluable mineral resources.

In March 2006, the United Nations acknowledged a new form of malnutrition: multiple micronutrient depletion. According to Catherine Bertini, Chair of the UN Standing Committee on Nutrition, those who are overweight are just as malnourished as those who are starving. Ultimately, the problem lies not in the amount of food consumed, but in its quality.

Modern Agriculture Depletes Our Soil

The topsoils of the earth form a thin layer of mineral-rich, carbon-based material. They serve as buffers and filters for water and air pollutants, store vital moisture and essential minerals and micronutrients, and act as critical reservoirs for carbon dioxide and methane. Apart from global warming, soil degradation poses a severe threat to the long-term environmental sustainability of our planet.

Soil depletion was well recognized in ancient societies, which would either relocate to new lands every few years or enrich the soil with organic waste. In more recent history, the westward migration of Europeans to the New World saw families relocating frequently as their dry-land farming practices repeatedly exhausted the soil. The first indication of nutrient depletion was not crop failure but an increase in illness and disease among both animals and humans dependent on the land. Those who did not abandon their farms or practice soil replenishment experienced inevitable declines in crop production, eventually leading to complete land collapse, as seen in the Dust Bowl of the 1930s.

Now, there is nowhere else to go. We can no longer move to greener pastures because none remain. We must work with what we have; soil erosion, contamination from industrial pollutants, and depletion of our finite mineral resources have become global issues. Yet, modern agricultural practices continue to consume water, fuel, and topsoil at alarmingly unsustainable rates, seemingly disregarding nature's imperative to return what we have taken from the earth. Instead of renewing and restoring our soils, commercial agriculture has disrupted nature's natural cycles, and the consequences will be costly.

Depleted Soils, Depleted Crops

Soil depletion due to unsustainable agricultural practices leads to an inevitable decline in the nutrient content of our crops. Historical records indicate that the average mineral content of vegetables grown in US soils has decreased significantly over the last century. A 2004 study published in the Journal of the American College of Nutrition found considerable declines in the mineral and vitamin content of 43 garden crops grown in US markets. Additionally, a 2001 report by the Life Extension Foundation revealed that the vitamin and mineral content of various foods declined dramatically between 1963 and 2000. Collard greens experienced a 62% loss of vitamin C, a 41% loss of vitamin A, and a 29% loss of calcium, while potassium and magnesium decreased by 52% and 84%, respectively. Cauliflower lost nearly half of its vitamin C, thiamine, and riboflavin, and most of the calcium in commercial pineapples had almost vanished.

The US data supports findings for vegetable crops grown between 1940 and 2002 in Great Britain, which show mineral losses ranging from 15% to 62% for common minerals and trace elements. In an earlier study, harmful changes were found in the natural ratio of minerals, such as calcium and magnesium, in the foods tested. Similarly, a Canadian study found significant declines in the nutrient content of produce grown over a 50-year interval to 1999. During that time, the average Canadian potato lost 57% of its vitamin C and iron, 28% of its calcium, 50% of its riboflavin, and 18% of its niacin. The same trend was observed for all 25 fruits and vegetables analyzed. The Canadian data showed that nearly 80% of the foods tested displayed large drops in their calcium and iron content, three-quarters showed considerable decreases in vitamin A, half lost vitamin C and riboflavin, and one-third lost thiamine.

Selective breeding of new crop varieties prioritizing yield, appearance, and other commercially desirable traits has also contributed to the depletion of the nutritional value of our foods. Dr. Phil Warman of Nova Scotia's Agricultural College contends that the emphasis on appearance, storability, and yield, with little or no focus on nutritional content, has significantly exacerbated the overall nutrient depletion of our food. The USDA standards for fruits and vegetables only account for size, shape, and color, neglecting nutritional value. With such standards, it is not surprising that today, one would need to eat eight oranges to obtain the same amount of vitamin A that their grandparents got from a single orange.

Nutrient Depletion in Soils: Causes and Consequences

Soil erosion by wind and water is exacerbated by over-cultivating, over-grazing, and the destruction of natural ground cover. The loss of organic matter leads to a corresponding decline in nitrogen, minerals, and trace elements, as well as a reduction in the soil's ability to retain moisture and support healthy plant growth. High-yield crops further strain the limited nutritional capacity of our depleted soils. For instance, in 1930, an acre of land yielded about 50 bushels of corn, while by 1960, yields reached 200 bushels per acre—far exceeding the soil's capacity to sustain itself.

Erosion, combined with high-yield nutrient extraction, also depletes the soil of its alkalizing minerals (calcium, potassium, and magnesium), resulting in the loss of natural buffering capacity and an increase in soil acidity. Conversely, over-irrigation with hard (alkaline) water can cause some soils to leach essential minerals while accumulating others (such as calcium), making the soil too alkaline for crop growth.

Although nitrate, phosphate, and potassium (NPK) fertilizers, introduced in the early 1900s, substantially increase crop yield, they come at a high cost. Overuse of these chemical fertilizers has been found to accelerate the depletion of other vital macronutrients and trace elements while reducing their bioavailability to plants. NPK fertilizers gradually decrease soil pH, making soils too acidic to support beneficial bacteria and fungi. These symbiotic organisms aid plants in absorbing nutrients from the soil. Once absent, plants' micronutrient uptake is significantly impaired. Additionally, NPK application in acidic soils has been found to bind soil-based selenium, rendering it unavailable for root absorption.

Using NPK fertilizers to replenish primary growth-promoting nutrients fails to address the simultaneous losses of valuable micronutrients and trace elements (such as copper, zinc, and molybdenum) in intensively cultivated soils. According to Dr. William Albrecht of the University of Missouri, using NPK fertilizers ultimately leads to malnutrition, insect infestations, bacterial and fungal attacks, weed encroachment, and crop loss in dry weather. Albrecht argues that employing chemical fertilizers to increase yield weakens the crop, making it more vulnerable to pests and diseases. As a result, commercial farmers have no choice but to depend on a range of dangerous and harmful chemical pesticides to protect their crops and investments.

Nutrient Depletion Forces Pesticide Abuse: Consequences and Solutions

The decline of soil and crop health due to unsustainable commercial agricultural practices leads to a vicious cycle of dependence on pesticides and herbicides. The highly toxic organochlorine (OC) and organophosphorus (OP) derivatives damage our soils by killing symbiotic bacteria and fungi responsible for nutrient uptake in plants, inactivating essential enzyme systems within plant roots involved in mineral absorption, and destroying soil microorganisms needed to produce organic mineral complexes that naturally replenish the soil.

Moreover, these environmental toxins end up in our food, causing widespread human exposure to pesticides primarily through consumption. There is ongoing debate about whether low levels of exposure to these persistent environmental toxins and their residues can cause harm. Some studies have found harmful biological effects resulting from chronic environmental exposure, while others have reported harmful synergistic effects from combinations of pesticides and chemical agents at typical levels of environmental exposure.

Pesticides and herbicides have been linked to various human health effects, including immune suppression, hormone disruption, reduced intelligence, reproductive abnormalities, neurological and behavioral disorders, and cancer. They can also act as potent endocrine hormone disruptors and easily pass through the placenta to unborn infants, who are especially vulnerable to toxins that disrupt the developmental process. Children are particularly susceptible to these agents due to their higher food intake relative to body weight and their still-developing immune systems.

To protect ourselves and our children, it is crucial to choose sensible dietary alternatives to commercially grown and processed foods, which are the primary sources of pesticide and herbicide exposure. Some ways to reduce exposure include:

1. Buying organic produce: Organic farming practices avoid the use of synthetic pesticides and herbicides, reducing the potential for toxin exposure through food consumption.

2. Washing and peeling fruits and vegetables: Thoroughly washing and peeling produce can help remove some pesticide residues on the surface.

3. Eating a diverse diet: Consuming a variety of foods can help minimize the risk of exposure to a single pesticide or a group of related pesticides.

4. Supporting sustainable agriculture: Encourage and support agricultural practices that prioritize soil health, biodiversity, and environmental sustainability.

By making informed choices, we can help reduce our exposure to harmful pesticides and herbicides while promoting agricultural practices that preserve soil health and protect our environment.

Organic Agriculture Improves Nutrient Content: Benefits and Considerations

Throughout most of human history, agriculture has relied on organic growing practices. However, over the past 100 years, synthetic chemicals and their destructive consequences have been introduced to the food supply. Thankfully, more and more progressive growers are abandoning commercial growing techniques and returning to organic methods and traditional soil care.

Organic gardening utilizes natural mulching and cultivation techniques that nourish the soil rather than the plant. This approach replenishes nutrients lost through plant growth and fosters the growth of beneficial fungi, nitrogen-fixing bacteria, and other advantageous microorganisms. Healthy living soil encourages the symbiosis of plants with these soil microbes, enhancing the transfer of essential nutrients into the plants. Organic agriculture, unlike conventional agriculture, respects the natural replenishing cycles of nature.

A 2003 study in Seattle, Washington, found that children aged two to four who consumed organically grown fruits and vegetables had urine levels of pesticides six times lower than those who consumed conventionally grown foods. The study's authors concluded that consuming organic fruits, vegetables, and juices could reduce children's exposure levels to below the EPA's current guidelines, thus moving exposures from a range of uncertain risk to a range of negligible risk.

A growing body of evidence supports the health-promoting effects of organically grown foods. Studies have shown that organic crops have higher levels of vitamin C, iron, natural sugars, magnesium, phosphorus, and other minerals and lower levels of harmful nitrates than conventional crops. An independent review published in the Journal of Complementary Medicine found that organically grown crops had significantly higher levels of nutrients for all 21 nutrients evaluated compared to conventionally grown produce. Organically grown spinach, lettuce, cabbage, and potatoes exhibited particularly high mineral levels.

Research by the University of California (Davis) revealed that organically grown tomatoes and peppers had higher levels of flavonoids and vitamin C than conventionally grown tomatoes. The health-promoting effects of these secondary plant metabolites, produced by plants to protect themselves from oxidative damage caused by strong sunlight, are well-established. High-intensity conventional agricultural practices seem to disrupt the production of these natural plant metabolites, resulting in reduced flavonoid content in conventional crops. In contrast, organic growing practices stimulate the plant's defense mechanisms, leading to increased production of these vital botanical nutrients. Organic crops, which are not protected by pesticides, have higher levels of flavonoids than conventional crops, including up to 50% more antioxidants. A prime example is the polyphenol content of red wine: this heart-healthy nutrient is found in much higher concentrations in wine made from organically grown grapes, which produce the nutrients to protect against a naturally occurring fungus that attacks grape skins.

Conclusion

In conclusion, the modern lifestyle and reliance on commercial, chemically based agriculture have led to the degradation of the nutritional value of our food supply and increased our exposure to environmental toxins. As a result, many people are not meeting their daily nutritional requirements, even if they consume the recommended servings of fruits and vegetables.

To counter these challenges and ensure a healthy diet, consider the following recommendations:

1. Opt for organic produce whenever possible to reduce exposure to chemical pesticides and benefit from the higher nutrient content found in organically grown foods.

2. Complement your diet with high-quality nutritional supplements to ensure you meet your daily nutritional requirements, particularly if you struggle to consume the recommended servings of fruits and vegetables.

3. Practice mindful eating habits, including consuming a diverse and balanced diet rich in whole, unprocessed foods.

4. Stay informed about the source of your food and support sustainable and responsible agricultural practices that prioritize the health of the environment and consumers.

By making informed choices about the food we consume and the agricultural practices we support, we can help protect our health and the environment while enjoying the benefits of a nutrient-rich diet.

Book Thoughts - Regenerate by Sayer Ji

Regenerate by Sayer Ji

5 out of 5

TL:DR Challenging the standard of practice, pill-for-every-ill approach to healthcare, Sayer Ji dives into the history of how the modern medical establishment came to be, as well as explores the alternative to the “sickcare” system by looking into ways of optimizing health through holistic practices and functional medicine tactics, rather than managing illness. 

What is the fundamental theory about how to “Regenerate”?

People always compare the human body to a machine that is subject to wear and eventually breaks down over time, but we are not machines. We have the unique ability to continuously rebuild and regenerate ourselves if given the right input. Mastering our health comes down to understanding the fundamental principle that your DNA does not control your destiny. Instead, environmental factors, or those elements of our lifestyle (such as diet, movement, sleep hygiene, stress, mindset, and toxic exposures) almost exclusively determine your lifespan and quality of life. Ji refer’s to a concept called the “Paleo-deficit disorder” illustrating the environmental burden on our health by saying there is: “no coincidence that our career stress, our sedentary desk jobs, our sleep deficit, our processed and adulterated food, our exposure to industrial chemicals and pharmaceutical drugs, our lack of social support, and our minimal contact with nature all constitute the primary risk factors for disease… [all of which] are largely under our control, [and have the power to] determine whether our genetic blueprints express health or disease.” Ultimately, we hold the power to steer our lives towards vibrancy or disorder, and we make small course corrections with literally every decision we make. 

Top 3 Interesting Take-a-ways:

Traditional taxonomy differentiates plants as autotrophs (which produces their own food) from animals as heterotrophs (which eat other living things for food). Generally, these classifications don’t overlap, but there is an exception with something called photoheterotrophs, which can use light for energy but cannot use carbon dioxide as plants typically do. Examples of photoheterotrophy can be found in rodents and pigs (one of the closest animal to humans physiologically) “which have been found to be capable of taking up chlorophyll metabolites into their mitochondria, enabling them to use sunlight energy to supercharge the rate  (up to 35% faster) and quantity (up to 16x increase) of adenosine triphosphate (ATP) production within their mitochondria.” 1 This is made possible by a by-product of chlorophyll named pyropheophorbide a (or Ppa) which is taken into the animal mitochondria. In the presence of Ppa and light from the environment, researchers observed an increase in the amount of ATP produced by the mitochondria. Animals given Ppa but not exposed to light did not show this effect, nor did a control group. It was found that feeding animals Ppa with concomitant light exposure significantly increased it’s lifespan, whereas those that didn’t saw shorter lifespan from light exposure. It’s interesting to think that eating plants may provide a protective mechanism outside of phytonutrients. Additionally, this raises questions regarding the increased ambivalence to sunlight exposure, as sun is viewed as a vector for skin cancer so much that people slather petrochemical-based sunscreen to block all exposure. Ji posits, “one crucial question that remains unexplored is whether sunlight is only toxic when chlorophyll is absent from our diet and tissues or if it is healthy when it appears in optimal doses alongside appropriate chlorophyll consumption. 

‎(1. Nancy A. Moran and Tyler Jarvik, “Lateral Transfer of Genes from Fungi Underlies Carotenoid Production in Aphids, “ Science 328, no. 5978 (April 30, 2010): 624–27, https://doi.org/10.1126/science.1187113.))

‎‎The continued research on the microbiome is challenging the genome-centric story of human evolution, namely that extremely gradual changes in the protein-coding nucleotide sequences of our DNA are primarily responsible for the survival of our species over the ages. Exemplified by a study in Nature that found Japanese subject had a strain of bacteria in their gut that were composed of both genes and enzymes required to digest sugars found in sea vegetables, which are normally indigestible to humans.2 The implication is that when a population eats a food like seaweed long enough, the useful genes from marine bacteria residing on seaweed can be absorbed and assimilated into already-existing bacterial strains in their guts. The bacteria in our guts have the ability to shift or compensate for deficits in our “hardwired” genetic capabilities. In other words, continued environmental exposure to our microbiome can change our physiology and adapt to changes and challenges we face. As a result, our microbiome grants us with an immense plasticity allowing us to improve our ability to survive and remain in harmony with our the environment we find ourselves in. 

‎(2. Jan-Hendrik Hehemann et al., “Transfer of Carbohydrate-Active Enzymes from Marine Bacteria to Japanese Gut Microbiota,” Nature 464 (2010): 908–12, https://doi.org/10.1038/nature08937.)

‎Ginkgo is the world’s oldest living plant, with the ability to live well over 1,000 years. It is believed to have originated around a quarter of a billion years ago, and has appropriately gained the nickname “living fossil.” It has survived Earth’s five mass extinction events, and was the only species of plant to survive the atomic bomb dropped over Hiroshima on August 6, 1945 with six trees still standing at the epicenter of the blast. Gingko’s hardiness and cellular longevity transfer to humans. At the “cellular level, it works as an antioxidant, reducing the oxidative stress that can lead to diseases we associate with aging, including cancer, Alzheimer’s disease, and heart disease. It also enhances mitochondrial respiration.” It elicits anti-aging effects within the different cell types of neurons, blood platelets and fibroblasts (which help in collagen production), as well as liver, heart, and endothelial cells.3

‎(3. Sayer Ji, “Gingko Biloba: A ‘Living Fossil’ with Life-Extending Properties,” GreenMedInfo.com, June 10, 2019, www.greenmedinfo.com/blog/gingko-biloba-living-fossil-life-extending-properties.)

Social Engineering Your Health

In the early part of the 20th century, John D. Rockefeller, Andrew Carnegie, and their biggest of baller friends believed that society was overflowing with less than desirable people — “feeble minded”, physically defective, disease ridden, and everyone generally from a lower station that didn’t make for good workers. So, they decided to implement a program of systemic change called, “eugenics.”

The purpose of eugenics was to eliminate bad genes from the gene pool, in an effort to create a better society. In other words, reduce the population of undesirable people. The approach and philosophy of eugenics was to incorporate all means possible to elevate desirable traits in humans, while decreasing those with undesirable ones. Unfortunately, that meant killing off people that didn’t measure up to the standard, or at least keep them from procreating. That included diseases, chemical sterilization, pacification through lifestyle modifications, and anything else that provided them with the leverage necessary to carry out their ideological plan. 

Led by the Rockefeller Foundation’s Science of Man Project, the Ford Foundation, and the Carnegie Foundation, they made no secrets about their beliefs or intentions, as they openly talked about their contempt for the common man. They influenced government policy, set up medical research institutions among other things. Rockefeller and Carnegie poured money into Caltech, Harvard, Johns Hopkins, Columbia, and the University of Chicago to study how best to reengineer man. 

They pursued their agenda in full view of the public for decades, until the term fell out of favor. The term “eugenics” was tarnished after discovering the atrocities carried about by Germany in WWII. Never faded, Rockefeller & Friends decided to rebrand. Eugenics became known as “social engineering.” Sound familiar?

The influence of the policies laid out by Rockefeller & Friends during the early part of the 20th century set the bar for the system we currently find ourselves in. Although the message is never relayed truthfully, it’s hard to deny the institution of large scale massive control that sucks the health, life, and liberty out of everyone you know. Straining the financial stability of all and weakening the solidarity of the masses through things like the promise of vaccinations, social distancing, social tracking, weaponizing fear, the continual dumbing down of people with immediate gratification, destruction of immune systems through the promotion of inflammatory diets, and no mention of how to improve health other than wearing a mask, stay quite, and stay inside, all seems like it fits the narrative of “social engineering.” But maybe I’m crazy. 

The same protocols implemented in the early 20th century can be seen today:

• Diseases; metabolic disease, cardiovascular disease, and the RONA.

• Chemical sterilization; pollution of our air, water, and food, evidenced by our catastrophic drop in fertility rates over the 50 years.

• Pacification through lifestyle; panem et circenses.

Research Bias: Be Careful Where You Place Your Trust

Industry funding is a major impediment to unbiased results when it comes to testing new methodologies and pharmaceutical drug interventions, as analyses have shown that industry-sponsored trials report positive outcomes significantly more often than trials financially backed by the government, nonprofits, or nonfederal organizations.1 In a publication, bias known as the “file drawer” phenomenon, negative and null trials, or results that are unfavorable to drugs are more likely to be suppressed.2 There is also widespread rigging of data—deliberate manipulation of outcomes and use of statistical sleight-of-hand—wherein the outcomes of trials are being corrupted by commercial interests.3 And then there is the issue of industry bribery of journal editors. One retrospective observational study revealed that 50.6 percent of journal editors accept payments from industry sources, with an average payment of $28,136 and some payments approaching half a million dollars, meaning that the editors of the most influential journals in the world, who steer the scientific dialogue, are effectively on the take.4 In addition, a 2007 national survey published in the New England Journal of Medicine found that 94 percent of physicians had ties to the pharmaceutical industry, with physicians receiving free meals, reimbursement for medical education or professional meetings, consulting, lecturing, and enrolling patients in clinical trials.5

1. Florence T. Bourgeois, Srinivas Murthy, and Kenneth D. Mandl, “Outcome Reporting among Drug Trials Registered in ClinicalTrials.gov,” Annals of Internal Medicine 153, no. 3 (2010): 158–66, https://doi.org/10.7326/0003-4819-153-3-201008030-00006.

2. Erick H. Turner et al., “Selective Publication of Antidepressant Trials and Its Influence on Apparent Efficacy,” New England Journal of Medicine 358, no. 3 (2008): 252–60, https://doi.org/10.1056/NEJMsa065779.

3. John P. A. Ioannidis, “Why Most Published Research Findings Are False,” PLoS Medicine 2, no. 8 (2005): e124, https://doi.org/10.1371/journal.pmed.0020124; and Alex Hern and Pamela Duncan, “Predatory Publishers: The Journals That Churn Out Fake Science,” The Guardian, August 10, 2018, www.theguardian.com/technology/2018/aug/10/predatory-publishers-the-journals-who-churn-out-fake-science.

4. Jessica J. Liu et al., “Payments by US Pharmaceutical and Medical Device Manufacturers to US Medical Journal Editors: Retrospective Observational Study,” BMJ 359 (October 26, 2017): j4619, https://doi.org/10.1136/bmj.j4619.

5. Eric G. Campbell et al., “A National Survey of Physician-Industry Relationships,” New England Journal of Medicine 356, no. 17 (2007):1742–50, https://doi.org/10.1056/NEJMsa064508.)

How to Make Better Humans — Optimizing Baby Making! (Info Drop)

Photo by Jonathan Borba on Unsplash

In my quest to make better humans, I have found it easier to build strong children, than to repair broken men. The following is a collection of notes I’ve gathered over the last year. Please Read, Comment, and Share. Let’s make stronger and healthier versions of ourselves.

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The Healing Nutrients Within: Facts, Findings, and New Research on Amino Acids

By Eric R. Braverman

The Healing Nutrients Within by Eric Braverman

• Tryptophan recommended dosage: infants four to six months old require 21g a day, while children aged four to twelve need only 4g

• Histidine and taurine are also essential amino acids for early growth and development in premature infants and possibly for all neonates. Preterm babies are also known to require cysteine because the fetal liver cannot convert methionine to cysteine. 

• as long as the diet contains enough methionine or cysteine, Glutathione levels are likely to be adequate. the exception to this rule is in infants, whose bodies cannot yet manufacture cysteine from methionine, so their cysteine needs are supplied by breast milk. (Cows milk is not an adequate source of cysteine.) 

• Taurine is critical and preterm in newborn human infants where it is essential for normal growth and development 

• threonine is an essential amino acid and so it cannot be manufactured in the body… infants four to six months old require 6-8g a day

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Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life

By Perlmutter, David

Brain Maker by David Perlmutter

Pregnant and planning your birth experience? Speak with you doctor about using the so-called “gauze technique” if, for whatever reason, you undergo a C-section. Dr. Maria Gloria Dominguez-Bello has presented research suggesting that using gauze to collect a mother’s birth-canal bacteria and then imparting them to babies born by C-section by rubbing the gauze over their mouths and noses does help make those babies’ bacterial populations more closely resemble vaginally born babies. It’s not a substitute for having a vaginal delivery, but it’s better than a sterile C-section.

Plan ahead, too, for giving you baby the best nutrition possible. How effective are infant formulas that contain beneficial bacteria? The benefits of human breast milk are so well established that formula companies strive to make their  product resemble breast milk as much as possible — although the old adage still rights true: breast is best. What about supplementing traditional formulas with porticos designed for babies? The science in this area is still growing, but some studies have already shown that providing probiotics either through formula or as a supplement can have positive effects. They can reduce colic and irritability and lower the risk of infections that call for antibiotics. Certainly, they should not be considered a substitute for breast milk. 

What can I give a baby?

• colicky infants who took Lactobacillus reuteri saw results within one week. By the fourth week, these babies were crying for only 51 minutes a day on average, compared with 145 minutes a day for the infants who were given simethicone, the active ingredient in many over-the-counter antigas products.

• the probiotic group Lactobacillus (specifically Lactobacillus rhamnosus GG, or LGG) has been shown to be effective in treating infection diarrhea in children. And in an ongoing Finnish study published in the Lancet, infants whose family members had a history of eczema or allergies were given either LGG or a placebo prenatally (that is, their mothers took the dose while pregnant) and until they were 6 months old. Researchers found that the children who took LGG were half as likely to develop eczema as those who took the placebo.

• Until children are able to consume solid foods that contain probiotics it is smart to keep probiotics on hand. 

• DHA is an omega-3 fatty acid that makes up more than 90% of the omega-3 fats in the brain. Fifty percent of the weight of a neuron’s membrane is composed of DHA, and it’s a key component in heart tissue. The richest source of DHA in nature is human breast milk, which explains why breastfeeding is continually touted as important for neurologic health. DHA is also now added to formula as well as hundreds of food products.

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Cracking the Metabolic Code: 9 Keys to Optimal Health

By Lavalle R.P.H. C.C.N. N.D., James B.

Cracking the Metabolic Code by James LaValle

• Center of Science and the Public Interest (CSPI), a nutrition advocacy organization in Washington, D.C., issued a warning that pregnant women should not eat more than two 6oz servings of canned tuna per month since tuna contains high levels of mercury. A better suggestion might be to avoid eating tuna more than once a month — especially fresh tuna steaks — in addition to other fish particularly high in mercury such as pike, swordfish, shark and walleye.

• Maternal iodine deficiency and thyroid dysfunction, especially in the last trimester of pregnancy, is a serious threat to fetal brain development. A pregnant woman exposed to high levels of mercury, therefore, may be placing her unborn child at greater risk for congenital neurological defects 

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Fat Chance by Robert Lusting

Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease

By Lustig, Robert H.

• Developmental Programming: we now assume that a hostile intrauterine environment (undernutrition, over nutrition, or maternal stress) transmits some signal to the fetus, which converts information about future threat: It’s a tough world out there, kid; best be ready for it. This drives the infant to store extra energy and increase its fat after birth when there is no need to do so, to the ultimate detriment of health later on. Such a baby’s intrauterine and postnatal environment are mismatched. The child is “programmed” for survival at the expense of longevity. 

• David Barker first postulated that prenatal biological influences could affect postnatal outcomes for obesity. He observed that maternal nutrition affected the fetus. Small for Gestational Age (SGA) infants (very small at birth) were at an increased risk for future obesity, diabetes, and heart disease. This finding was corroborated by the Dutch Famine Study. At the end of WW2, for a four month period, the official daily rations in the Netherlands were between 400-800 calories per person. Those who were undernourished as fetuses developed obesity and metabolic syndrome in middle age.

  Several studies of SGA newborns demonstrate that they exhibit rapid catch up growth in the early postnatal period and develop obesity, persistent insulin resistance, and metabolic syndrome in childhood. An analysis of newborns born in Pune, India, versus those born in London demonstrated that despite the fact that those born in India weighed 700 grams less at birth, their insulin levels were markedly elevated. After adjustment for birth weight, the Inda-born babies demonstrated increased adiposity four times higher insulin, and two times higher leptin levels than their London-born counterparts. Because these babies were already insulin and leptin resistant at birth, they were predestined to develop obesity and metabolic syndrome.

  1. premature babies also manifest insulin resistance…. its assumed that some aspect of prematurity leads to alteration in developmental programming. This is often compounded by well-meaning pediatricians, who prescribe high-calorie formula to rapidly increase the baby’s weight gain. The infant is then at enormously high risk for metabolic syndrome in childhood or adulthood.

     but the converse is also true. Babies born large for gestational age (LGA) also end up with obesity and metabolic syndrome in later life. They’re also hyperinsulinemic and insulin resistant, but for a different reason. Most babies are LGA due to gestational diabetes mellitus (GDM), a type of diabetes that occurs in approximately 5% of pregnant women. The high blood glucose of the mother leads to high blood glucose of the fetus, and high insulin levels, which drive fat cells to grow. These GDM babies have 3 times the chance of obesity and diabetes later in life. In general, the “vertical” transmission of diabetes from mother to child has been documented in studies of the Pima, a Native American tribe in Arizona. Clearly, this is the “gift that keeps on giving"

  2. However, GDM isn’t required to produce obesity. LGA babies without GDM also have double the chance of insulin resistance and metabolic syndrome. Animal studies show that both fetal undernutrition and over nutrition can change epigenetics, making it less likely that beta-cells (cells in the pancreas that make insulin) will keep dividing. LGA children have a limited insulin reserve. As they gain weight over their lives, diabetes will be the final outcome. But this can be prevented: obese women who underwent bariatric surgery between their first and second child reduce both the chance of LGA in the second child and the second child’s future risk for obesity. Fix the mother, fix the offspring.

  3. Why does this happen? Generally, as the fetal brain develops, the hormone leptin (coming from the fetal fat cells) tells the hypothalamus to develop normally, defending against obesity. However, either lack of leptin (as in the undernourished SGA baby) or insulin antagonism of leptin action (seen in SGA, GDM, LGA, and premature babies) may prevent normal hypothalamic development and generate a baby whose brain never gets the right signal. His brain always sees starvation! The infant will eat more and exercise less right from birth, which will predispose him to obesity in later life, especially given our current overabundant food supply.

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Wired to Eat by Robb Wolf

Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You

By Wolf, Robb

The infant gut is naturally permeable, which allows the large, intact proteins found in breast milk to make their way into the infant body, tuning the immune system and setting us up for schuss. Early exposure to foods other than brest milk dramatically increases the likelihood of allergies and reactivity to foods, as the highly permeable infant gut is ill prepared to deal with these novel foods. Wired to Eat, p72

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Happy Gut: The Cleansing Program to Help You Lose Weight, Gain Energy, and Eliminate Pain

By Pedre, Vincent

Happy Gut by Vincent Pedre

Children are probably the most sensitive of all to the ravages of dysbiosis in their guts. A bacterial imbalance will be seen as a change in their behavior or personality. This is partly due to an incompletely evolved blood brain barrier, making them more susceptible to toxicity arising from the gut…. the child all of a sudden starts getting into trouble at school for his/her behavior, by underlying the problem behaviors is a drastic change in the gut microbial flora. Instead, the child is diagnosed as having attention deficit disorder, attention deficit hyperactivity disorder, autism spectrum disorders, or mental health problems. Inevitably both patron and child suffer as they are shuffled through a medical system that is not designed to look for the root causes.

Studies in children with developmental problems (like autism) have confirmed the presence of toxin-producing bacteria in their guts. As is the case with all diseases, certain children are more susceptible than other because of their genetics, environment and diets. IF they are also eating the Standard American Diets, high in sugar, wheat, and dairy, they are causing even more damage to their gut lining. This perpetuates the problem, continuing to fuel the “fire” in their guts that fuels the “fire” in their brains.

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Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster-in Just Two Weeks

By Asprey, Dave

Head Strong by David Asprey

DHA is in great supply in human breast milk because it is essential for a baby’s growing brain. Even before a woman is pregnant, her body stores extra DHA in her hips and rear end. Some research suggests that men have evolved to prefer curvy body types because those curves signal a woman’s ability to have healthy children. By the time a woman gives birth to her second child, her supply of DHA has often dwindled. Some theorize that this is why, on average, firstborn children score higher on aptitude tests than their younger siblings.

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The Toxin Solution: How Hidden Poisons in the Air, Water, Food, and Products We Use Are Destroying Our Health--AND WHAT WE CAN DO TO FIX IT

By Pizzorno, Joseph

Toxin Solution by Joseph Pizzorno

A study published in 2015 notes, breast feeding is an important exposure pathway for PFASs. The greater the frequency of breast feeding, the higher the concentrations of PFASs in infants and babies studied at ages 11 months, 18 months and 5 years.

a recent study of a group of women found that children born to women who had the most phthalates in they robes have an IQ that is lower by 6.7 points

LEAD

• the “safe” blood lead levels (BLLs) used to be 60ug/dL (micrograms per deciliter) of blood.

• the CDC determined that lead in the rage of 5.0-10ug/dL is highly problematic for children…

• Children who have whole blood lead concentrations of less than 5ug/dL (supposedly safe) have a measureably lower IQ. 24 million US children have BLLs between 5.0-9.9ug/dL

• Fish are a common for source of PCBs. This is of real concern for women planning to have children. The more fish a woman eats (as measured by omega-3 fatty acids in her blood), the higher her levels of PCBs. Unfortunately, a woman’s PCB load doesn’t stop with her. The good news is that breast-feeding lowers the mother’s blood levels of PCB, OCPs, and other toxins. PCBs concentrate in breast milk, so nursing rids her body of these toxins. The bad news is that when her baby drinks that milk, the child takes in those toxins.

A recently published Seattle study measured the toxin levels in children. The study compared the toxic load of children who ate organic food from the Puget Consumers Co-op with that of those eating food from a regular grocery store. The neurotoxic pesticide levels of the children who ate conventionally grown foods were nine times higher.

• C. L. Curl, R. A. Fenske, and K. Elgethun, “Organophosphorus pesticide exposure of urban and suburban preschool children with organic and conventional diets,” Environmental Health Perspectives 111 (2003): 377-82.

Several studies have shown that when infants with jaundice are massaged, the bilirubin that turns them yellow is eliminated 20% more quickly after just four days of twice-daily 20 minute massage. Clearly the massage is getting the bilirubin in the tissues back into circulation so it can be better eliminated.

• M. Basiri-Moghadam, K. Basiri-Moghadam, M. Kianmehr, and S. Jani, “The effect of massage on neonatal jaundice in stable preterm newborn infants: A randomized controlled trial,” Journal of Pakistan Medical Association 65, no. 6 (2015): 602–6.

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The Salt Fix: Why the Experts Got It All Wrong--and How Eating More Might Save Your Life

By DiNicolantonio, Dr. James

The Salt Fix by James DiNiicolantonio

• low salt intake during pregnancy and/or lactation leads to increased fat mass, insulin resistance, and raise levels of “bad” cholesterol and triglycerides in the offspring, which may carry over into adulthood.

• Health agencies and government bodies seem to have forgotten that dietary iodine requirement increase by 50% or more during pregnancy and lactation, and that iodized salt has been an important way to prevent iodine deficiency for decades.

• One myth that persists is that too much salt during pregnancy can lead to preeclampsia, a dangerous condition characterized by hypertension that can endanger both mother and child and lead to premature birth, among other complications. Over fifty years ago, a study published in the Lancet of more than two thousand pregnant women found that a low salt diet, as compared to a high salt diet, caused more miscarriages, premature babies (born prior to 34 weeks gestation), stillbirths, perinatal and neonatal deaths, edema, preeclampsia (previously known as toxemia, and bleeding. And since there was less preeclampsia in those on a high salt diet, it was decided later that cases of preeclampsia would be treated with extra dietary salt. Between the end of May and the end of September 1957, 28 women were diagnosed with what was then known as “toxemia of pregnancy.” Eight were not given extra salt, while the other 20 women treated with extra salt improved and all gave birth to healthy, full term babies. An account  of the study said, “ the larger the dose of salt taken, the quicker and more complete was the recovery. The extra does of salt had to be taken up to the  time of delivery; otherwise the symptoms of toxemia recurred.” In other words, giving more salt treated preeclampsia rather than causing or worsening it (a common misconception).

• Certain side effects were also noted in the eight women who followed salt restriction, such as:

  1. severe backache, some complained of irritation of the skin of arms, legs, or abdomen, and some of weariness and stiffness in the limbs. Others complained of falling because their legs suddenly gave way under them. Sometimes this was so severe that they were afraid of going out of their houses or of crossing the road, in case they fell. These symptoms did not develop in the group given salt, and if they were present at the first examination they disappeared as soon as the women took more salt

The Possible Harms of a Low-Salt Diet in Pregnancy or Those Trying to Become Pregnant

• Reduced chance of becoming pregnant

• Increased chance of a miscarriage

• Increased risk of premature delivery

• Increased risk of infant mortality

• Increased risk of bleeding in the mother

• Increased risk of preeclampsia

• Increased risk of low-birth-weight babies who will become chronic salt cravers with higher risk of obesity, insulin resistance, hypertension, and compromised kidney function

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Epi-paleo Rx: The Prescription for Disease Reversal and Optimal Health

By Kruse, Dr. Jack

EpiPaleo Rx by Jack Kruse

• This extra fat allows fetal brain development to finish outside of the mother because the constraints of the human pelvis require birth before the baby’s head grows too large. Also, the human brain is an energy hog and the extra fat at birth allows for the brain’s energy requirements. A tremendous amount of subcutaneous fat helps the child form ketone bodies, an alternative fuel source for the brain. Ketones are important in infancy for another reason. The yet undeveloped infant brain lacks the protective myelin coating on the brain’s main nerve fiber tracts. This is why an infant cannot walk or be self-sufficient. In fact, infants are born with primitive reflexes to compensate for this lack of myelination. Also, ketone bodies from infant fat help form brain-specific cholesterol and fatty acids vital to continued neurological development. Because ketones can’t be stored they go straight to use for energy or construction, both of which are in high demand by the infant. A baby puts on most of its fat through the placenta in the last trimester of pregnancy.

• The most interesting thing about the human infant brain is its specific nutrient requirements. Infant brains are very sensitive to deficiencies in iodine and iron, sensitivities that remain until early adulthood. Early postnatal deficiencies in these nutrients can result in cretinism or developmental delay. Today, 20 percent of the earth’s population has iodine or iron deficiencies and the further away from the oceans people live the more common these deficiencies are.

• during the first six years of life. The most interesting thing about the human infant brain is its specific nutrient requirements. Infant brains are very sensitive to deficiencies in iodine and iron, sensitivities that remain until early adulthood. Early postnatal deficiencies in these nutrients can result in cretinism or developmental delay. Today, 20 percent of the earth’s population has iodine or iron deficiencies and the further away from the oceans people live the more common these deficiencies are.

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Survival of the Sickest: The Surprising Connections Between Disease and Longevity (P.S.)

By Moalem, Sharon

Survival of the Sickest by Sharon Moalem

• The current focus in human epigenetics is on fetal development. It’s now clear that the first few days after conception—when a mother may not even know she’s pregnant—are even more critical than we’ve understood. That’s when many important genes are switched on or off. And the earlier that epigenetic signals are transmitted, the more significant the potential changes are in the fetus. (In some ways, the womb may be like a tiny evolutionary laboratory, examining new traits to see whether they’ll help the fetus survive and thrive; if they won’t, the mother miscarries. Researchers have certainly noted that many miscarried fetuses have genetic abnormalities.)"

• Children whose parents are overly stressed are more prone to depression and have less self-control. Children whose parents are relaxed and available tend to be happier and healthier.

• "Identical twins share the same exact DNA—but DNA isn’t fate. And one of the reasons is methylation.

• an expectant mother’s mental state can trigger physiological or epigenetic events that can affect her pregnancy and the relative viability of male or female fetuses. Good times mean more boys. Tough times mean more girls. And epigenetics means we’ve got more—much more—to learn."

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Gut-Brain Secrets Collection: Parts 1-6

By Lee, R D

Gut Brain Secrets by R.D. Lee

• there’s startling evidence fetal ultrasounds physically stress out baby’s tight junctions, and injure them, after repeated exposure.

• In the population of children with learning, behavioral and cognitive disabilities (i.e. GAPS conditions), almost 100% of their mothers have deeply disturbed gut flora.  Virtually 100% of affected individuals have gut dysbiosis themselves.  Their grandmothers do most of the time.  And it’s exceedingly common for the fathers to have a gut dysbiosis too.

• baby’s GI tract gets lightly populated by limited species of microbiota in-utero as a primer, before the real colonists arrive from the birthing process and from feeding (i.e. colostrum and milk). In birth, as baby travels through the birth canal, it swallows its first full-spectrum mouthfuls of bacteria and other microbiota.  This inoculates baby with microbial starter cultures that colonize its entire intestinal tract, k kkgklkhkand body, over the course of its first month or two.  So whatever microflora lives in the mother’s vagina will become the bulk of the baby’s microbiome.  Other sources in baby’s environment make up the rest. Breast feeding is the next biggest contributor to the establishment of baby’s new microbiome.  In the course of breastfeeding, baby touches and suckles mom.  And microbes, whether good or bad, are taken in from the surrounding environment. What’s interesting is, some indigenous cultures have intentionally used the breastfeeding process to help baby establish a health microbiome:  Mothers will spread a thin layer of yogurt (or other probiotic cultures) on the nipples to suppress yeast growth and inoculate baby with probiotic organisms it needs.

• Breast milk is basically a mother’s whole blood with the red blood cells removed.  So mother’s milk is made up mostly of (1) a large percentage of cholesterol and other fats that supply the building blocks for the rapidly developing brain and nervous system.  It contains (2) white blood cells, (3) nutritional components, and (4) immune factors.

• Breast milk

• lactating mothers excrete toxins through their breast milk.  Breast milk is basically mother’s whole blood with the red blood cells removed, and a variety of immune factors added.  So virtually everything floating around in mother’s bloodstream gets passed to baby at feeding time in her milk.  That includes toxins, undigested food (e.g. gluten, cow’s milk casein, and partially digested protein), pathogens, stress hormones, and more.

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Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia

By Natasha Campbell-McBride

Gut and Psychology Syndrome by Natasha Campbell-McBride

• a baby is born with an immature immune system. Population of the baby’s digestive tract with healthy bacterial flora plays a crucial role in the appropriate maturation of its immune system. If establishment of balanced gut flora does not take place around the first 20 days of life, then the baby is left immunecompromised.

• Breastfeeding is essential for appropriate population of the baby’s gut with balanced, healthy gut flora. Babies are born with a sterile gut. Breastfeeding is the one and only opportunity we have in our lives to populate the entire surface of our gut with a healthy mixture of bacteria to lay the very basis of our future health.

• As far as science knows, an unborn baby is sterile. Its body has no bacteria, viruses or fungi living in it. When the time of birth comes, as the baby goes through the birth canal, it gets its first dose of microbes. Its skin, eyes and mucous membranes in the mouth and nose acquire their first micro-flora. Through swallowing liquids in the mother’s vagina the baby’s digestive system gets its first population of bacteria, viruses and fungi. SO, whatever lives in the vagina of the mother is what the baby would get.

• A mother with abnormal gut flora will have a whole host of toxic substances, which are produced by pathogenic microbes in her gut and maldigested foods absorbed into her bloodstream. These toxins will be excreted in there breast milk and fed to her baby.

• Following all the scandals around vaccinations it is no surprise that a lot of people around the world believe that we should abandon childhood vaccinations altogether. What these people forget is that before the vaccination era it was quite normal for every family to lose one, two, three and sometimes even more children to childhood infections, like measles, rubella, mumps and other. This is the natural selection law, which mother nature has imposed on all living creatures on earth. No animal would have all of its young survive. In fact, in many species most babies in the litter die, with only the strongest surviving. This law of natural selection ensures that the planet is populated by the bst and the fittest in each species. In our moderns world we humans are not prepared to obey this law. No mother would allow her child to perish, when there are ways to let the child lie, despite the fact that this child may not be the best and the fittest she can produce. Childhood infections are one of the tools of natural selection. Children who survive them come out healthier with stronger immune systems; weak children are not supposed to survive them. Vaccinations are one of those ways we humans have invented to allow our weaklings to survive. SO we cannot abandon vaccinations altogether unless we are prepared to obey the law of Nature. We have to come up with a more rational approach to vaccinations.

• No vaccinations at all. An infant born to a mother with ME, fibromyalgia, digestive problems, asthma, eczema, severe allergies, autoimmune disorder or neurological problems should not be vaccinated. An infant presenting with eczema, asthma, digestive problems or any other disorders which would indicate compromised gut flora and immunity should be a red flag to NOT vaccinate.

• 90-98% of all bacteria living in the bowel of a healthy baby are Bifidobacteria. In an adult gut they are about seven times more numerous than Lactobacilli

• Probiotic Dosages

• An adult should have around 15-20 billion of bacterial cells per day.

  1. An infant up to 12 months of age can have 1-2 billion

  2. A toddler from 1-2 years of age can have 2-4 billion

  3. A child form 2-4 years of age can have 4-8 billion

  4. A child from 4-10 years of age can have 8-12 billion

  5. From the age of 12-16 we can increase the dose to 12-15 billion per day

  6. once he patient has reached the therapeutic dose feel it should be maintained fro around six month on average. It takes at least this length of time to remove the pathogenic flora and start reestablishing normal gut flora.

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Sexy Brain: Sizzling Intimacy & Balanced Hormones Prevent Alzheimer’s, Cancer, Depression & Divorce

By Dr. D. Lindsey Berkson

Sexy Brain by Lindsey Berkson

• Female babies produce more estrogen, and have more verbal and emotional brain circuitry right from the start

• Brain cells feminized by estrogen promote genes that encourage faster brain development. This continues through puberty, during which time girl brains develop about two years earlier than boy brains.

• Male babies have higher levels of testosterone that potentially tamp down verbal and emotional circuitry.

• Female babies immediately begin studying faces more intently than male babies, which further shapes their brain development and encourages more empathy, communication, gut feeling, emotional memory, and anger control.

• The emotion-processing center of the brain, the amygdala, reachers its full development about one-and-a-half years earlier in the female than the male. The amygdala plays an important role in the response of fear and courage as well as certain types of memory.

• Studies show that giving oxytocin during labor can negatively affect breastfeeding and possibly even create issues in the infant

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Primal Body, Primal Mind: Beyond Paleo for Total Health and a Longer Life

By Gedgaudas CNS NTP BCHN, Nora

Primal body, Primal mind by Nora Gedgaudas

• C.H. Irvine and colleagues wrote, “Infants exclusively fed soy infant formula receive the estrogenic equivalent of at least 5 birth control pills a day” (Irvine et al. 1998)

• In male infants, the estrogenic effects of soy interrupt the testosterone surge that occurs in the first few months, when testosterone levels can be as high as those of an adult male. Interruption may cause inhibition of male characteristics and sexual organs (Ross et al. 1983)

• Children should never be put on a low-fat or low-cholesterol diet.

• Studies have shown that the younger the child the more critical fat and cholesterol are to the brain and nervous system’s development.

• Breast milk is especially rich in omega-3 fats, saturated fat, and medium-chain triglycerides, an important component of some saturated fats, such as coconut oil

• Cerebral ketone use is prevalent, for instance, in newborn infants nursing on fat-rich mothers milk. The switch to dependence on glucose does not occur until carbohydrates are introduced into the child’s diet.

• Newborn babies are showing a couple hundred toxic chemicals systemically when tested...

• A study released in January 2011 in the journal Environmental Health Perspectives revealed that essentially 100% of the 268 pregnant women tested were contaminated with highly toxic synthetic chemicals.

  1. “The percent of pregnant women with detectable levels of an individual chemical ranged from 0 to 100%. Certain PCBs, organochlorine pesticides, PFCs, phenols, PDBEs, phthalates, polycyclic aromatic hydrocarbons (PAHs) and perchlorate were detected in 99 to 100% of pregnant women” (Woodruff et al. 2011).

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Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile (Chagrin & Tonic)

By Jay, Anthony G.

Estrogeneration by Anthony Jay

Parabens do, however, alter thyroid hormone levels during pregnancy.72

• (72. Aker, A. M., Watkins, D. J., Johns, L. E., Ferguson, K. K., Soldin, O. P., Anzalota Del Toro, L. V., Alshawabkeh, A. N., Cordero, J. F., and Meeker, J. D. (2016) Phenols and parabens in relation to reproductive and thyroid hormones in pregnant women. Environ Res 151, 30-37)

US infants far exceeded the EPA’s maximum threshold phthalate levels in blood tests.77

• (77. Serrano, S. E., Braun, J., Trasande, L., Dills, R., and Sathyanarayana, S. (2014) Phthalates and diet: a review of the food monitoring and epidemiology data. Environ Health 13, 43 )

phthalates are associated with “long-term attention deficit” in children.91 This attention deficit may be due to phthalate induction of neurotoxicity, discovered in 2016.92 Or perhaps it is due to phthalates derailing aspects of brain development (such as brain-derived neurotrophic factor [BDNF]).93

• (91. Tasker, R. C., and Sharpe, R. M. (2016) Dealing with phthalates in medical devices: a case of primum non nocere (first do no harm)? Intensive Care Med 42, 602-604 Back to text.

• 92. Wojtowicz, A. K., Szychowski, K. A., Wnuk, A., and Kajta, M. (2016) Dibutyl Phthalate (DBP)-Induced Apoptosis and Neurotoxicity are Mediated via the Aryl Hydrocarbon Receptor (AhR) but not by Estrogen Receptor Alpha (ERalpha), Estrogen Receptor Beta (ERbeta), or Peroxisome Proliferator-Activated Receptor Gamma (PPARgamma) in Mouse Cortical Neurons. Neurotox Res Back to text.

• 93. Ponsonby, A. L., Symeonides, C., Vuillermin, P., Mueller, J., Sly, P. D., and Saffery, R. (2016) Epigenetic regulation of neurodevelopmental genes in response to in utero exposure to phthalate plastic chemicals: How can we delineate causal effects? Neurotoxicology 55, 92-101)

Pregnant women using perfume have been found to have 167% higher urine concentration of phthalates than those women off “the juice”.96

• (96. Chen, D., Kannan, K., Tan, H., Zheng, Z., Feng, Y. L., Wu, Y., and Widelka, M. (2016) Bisphenol Analogues Other Than BPA: Environmental Occurrence, Human Exposure, and Toxicity-A Review. Environ Sci Technol 50, 5438-5453)

Hyperactivity in children, once again, is connected to BPA exposure.105

• 105. Ejaredar, M., Lee, Y., Roberts, D. J., Sauve, R., and Dewey, D. (2016) Bisphenol A exposure and children’s behavior: A systematic review. J Expo Sci Environ Epidemiol)

Plastics are everywhere. In fact, there is even a recent, eye-opening scientific report on bad phthalate “emissions” from vinyl flooring and crib mattresses.19

• 19. Liang, Y., and Xu, Y. (2014) Emission of phthalates and phthalate alternatives from vinyl flooring and crib mattress covers: the influence of temperature. Environ Sci Technol 48, 14228-14237 )

think of all the plastics in the modern indoor child “care” facilities. Check out this study, for example, showing that phthalate exposure in child “care” facilities “exceeded cancer benchmarks” before the age of 2 years in California20. . . the same California, where warm weather abounds and children could simply play outdoors. But real grass? Dirt? Some people would prefer your children play on “chemgrass” or some other artificial cushioning material. . . which contains phthalates.20

• 20. Wan, Y., Xue, J., and Kannan, K. (2015) Occurrence of benzophenone-3 in indoor air from Albany, New York, USA, and its implications for inhalation exposure. Sci Total Environ 537, 304-30)

in one recent Canadian study, not only were phthalates found in the breastmilk of over 50% of women, but maternal-baby transfer was explicitly shown.56

• 56. Arbuckle, T. E., Fisher, M., MacPherson, S., Lang, C., Provencher, G., LeBlanc, A., Hauser, R., Feeley, M., Ayotte, P., Neisa, A., Ramsay, T., and Tawagi, G. (2016) Maternal and early life exposure to phthalates: The Plastics and Personal-care Products use in Pregnancy (P4) study. Sci Total Environ 551-552, 344-356 )

“Fetal exposure to five parabens was investigated due to their endocrine-disrupting potential and possible impact on fetal development,” explains authors of a research journal, rationalizing their study.5 “This study”, they went on to note, “is the first to report the occurrence of parabens in human umbilical cord blood. Maternal exposure to parabens is widespread.” Umbilical cords are basically the life blood from mother to fetus. How many u-cords contained parabens? Well, depending on the specific paraben of the five they looked at, 97.4% of the umbilical cords had one type, 94.75% had another type. . . and all five of the tested parabens were present in more than 40% of samples.

• (5. Pycke, B. F., Geer, L. A., Dalloul, M., Abulafia, O., and Halden, R. U. (2015) Maternal and fetal exposure to parabens in a multiethnic urban U.S. population. Environ Int 84, 193-200 )

pregnancy is especially associated with lupus attacks because, according to researchers, “estrogenic hormones possess both immunostimulating and immunosuppressive properties.”

Soy, too, has been studied in regards to the human immune system. Soy has even been investigated regarding children’s immune systems. Researchers in a 2003 edition of the Journal of Pediatrics and Child Health comment about soy consumption in infancy and childhood, saying: “There is an increasing number of recent reports that suggest adverse effects with respect to [. . .] immune function and thyroid disease.”8 The title of that paper was “Soy, infant formula, and phytoestrogens”.

• 8. Tuohy, P. G. (2003) Soy infant formula and phytoestrogens. J Paediatr Child Health 39, 401-405)

What is scary with BPA, however, is that cancer risk continues long after the BPA exposures. For example, in studies of fetuses exposed in the womb to BPA, offspring had an increased propensity to develop breast cancer during adulthood.58

• 58. Paulose, T., Speroni, L., Sonnenschein, C, and Soto, A. M. (2015) Estrogens in the wrong place at the wrong time: Fetal BPA exposure and mammary cancer. Reprod Toxicol 54, 58-65)

In a 2004 study of over 2,500 children around the age of 6, urine samples were collected. From these samples, 93% were positive for BPA.59 In other words, as those children become adults, they are still more likely to develop breast cancer from that early BPA exposure.

• 59. Fillon, M. (2012) Getting it right: BPA and the difficulty proving environmental cancer risks. J Natl Cancer Inst 104, 652-655)

learn about “Natural Family Planning” (NFP) for postponing pregnancy. It is also called the “Fertility Awareness Method” (FAM) and is more than 99% effective.5 A class or a book like Natural Family Planning: The Complete Approach (Kippley) might also help get you started. There is even an NFP app called “Natural Cycles” which is also side-effect-free.5

• (5. Pearson, C. (2015) The app that could be a 99 percent effective form of birth control. http://www.huffingtonpost.com/2015/01/15/contraceptive-app-natural-cycles_n_6472642.html. )

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The Dental Diet: The Surprising Link between Your Teeth, Real Food, and Life-Changing Natural Health

By Lin, Steven

Dental Diet by Steven Lin

The best example is a baby who is breastfed as opposed to bottle-fed. A newborn that latches on to a mother’s breast is naturally induced to use its tongue muscles to push the nipple to the roof of its mouth. Because the roof of the mouth is soft like wax, this action will flatten and broaden the palate, making space for the upper teeth. Children who don’t breastfeed are more likely to have a high palate and crooked teeth.15

• 15. Peres, Karen Glazer, Andreia Morales Cascaes, Marco Aurelio Peres, Flavio Fernando Demarco, Iná Silva Santos, Alicia Matijasevich, and Aluisio J. D. Barros. “Exclusive breastfeeding and risk of dental malocclusion.” Pediatrics 136, no. 1 (2015): e60–e67.

When children are taught to breathe through their nose, their jaws develop as they should and, as a result, their teeth grow in straighter.

For that to happen, the child’s tongue must sit at the top of the mouth, against the palate, which puts pressure on the palate to expand and grow.17 The child must also breathe through the nose. The flow of air through the nasal passage stimulates the maxilla to keep growing outward and helps to lower and broaden the palate.18

• 17. Enlow, Donald H., and Mark G. Hans. Essentials of facial growth. Philadelphia: Saunders, 1996.

• 18. Gungor, Ahmet Yalcin, and Hakan Turkkahraman. “Effects of airway problems on maxillary growth: a review.”European journal of dentistry 3, no. 3 (2009): 250.

birth itself is designed to deliver a “starter” pack of microbes to a newborn child; the first microbes it encounters are those in the mother’s vagina.18

• 18. Neu, Josef, and Jona Rushing. “Cesarean versus vaginal delivery: long-term infant outcomes and the hygiene hypothesis.” Clinics in perinatology 38, no. 2 (2011): 321–331.

The beginning of the child’s life serves as a kind of crash course introduction to the world of microbes and how to deal with them. Breast-feeding plays a key role in this. Immune cells from a mother’s gut can migrate to her mammary glands, and as a result, her breast milk will contain antibodies for certain microorganisms.19

• 19. Jost, Ted, Christophe Lacroix, Christian P. Braegger, Florence Rochat, and Christophe Chassard. “Vertical mother–neonate transfer of maternal gut bacteria via breastfeeding.” Environmental microbiology 16, no. 9 (2014): 2891–2904.

Breast feeding: Nature’s perfect food?

• Keep the jaw, face, and airways healthy and strong.

  • Breast-feeding gives babies facial exercise at the earliest stage of life. Breast-feeding is trigged by the rooting reflex, which engages five cranial nerves. Babies learn to use their tongue muscles, which helps support their airways. The tongue posture helps develop their autonomic nervous system, in particular the vagus nerve, which is crucial for digestive balance in the body.2

  • In order to extract milk from the breast, babies learn to use their tongue to push the mother’s nipple against their palate, which helps to develop their upper jaw and prevent crooked teeth.3 Breast-feeding also teaches babies to breathe through their nose. This is extra important since nasal breathing mixes the air we take in with nitrous oxide, which helps our body absorb more oxygen.

• Give the mouth the nutrients it needs (with a focus on calcium and the fat-soluble vitamins).

  • Breast milk is exquisitely designed to give a baby’s growing body the nutrients it needs. The mother’s body makes careful calculations of how much of the nutrients she can spare. When there’s a sufficient amount of a certain nutrient, it gets passed to the baby through the breast milk. When there isn’t a sufficient amount, the baby may suffer from the deficiency as well.

  • For instance, if a woman with a vitamin D deficiency breast-feeds her baby, there’s a good chance the baby will have a vitamin D shortage as well.4 This is likely also the case for vitamins A and K2. Many traditional societies would make sure that a mother’s prenatal diet had plenty of fat-soluble, vitamin-rich foods. This would ensure that a mother had plenty of stores for both herself and her child.

• Keep the microbiome balanced and diverse.

  • Breast milk does an excellent job of establishing the microbiome of the baby. Breast milk was long thought to be sterile, but recently we’ve learned that it transports bacteria from a mother’s gut to her child’s oral and then gut microbiome. It’s full of both prebiotic factors and live microbes that serve as the starter pack for the newborn’s developing digestive and immune systems.5

• Eat food with healthy epigenetic messages.

  • The composition of breast milk varies during the lactation period, but it’s not the macronutrient composition of fats, carbohydrates, and proteins that changes. Instead, the bioactive components, including immunological factors and fatty acids that send epigenetic messages, evolve. This suggests that a mother’s body is sending different environmental—and epigenetic—growth signals to the child.6

• References…

• 2. Porges, Stephen W., and Senta A. Furman. “The early development of the autonomic nervous system provides a neural platform for social behaviour: a polyvagal perspective.” Infant and child development 20, no. 1 (2011): 106–118.

• 3. Peres, Karen Glazer, Andreia Morales Cascaes, Marco Aurelio Peres, Flavio Fernando Demarco, Iná Silva Santos, Alicia Matijasevich, and Aluisio J. D. Barros. “Exclusive breastfeeding and risk of dental malocclusion.” Pediatrics 136, no. 1 (2015): e60–e67.

• 4. Mulligan, Megan L., Shaili K. Felton, Amy E. Riek, and Carlos BernalMizrachi. “Implications of vitamin D deficiency in pregnancy and lactation.” American journal of obstetrics and gynecology 202, no. 5 (2010): 429–e1.

• 5. Jost, Ted, Christophe Lacroix, Christian P. Braegger, Florence Rochat, and Christophe Chassard. “Vertical mother–neonate transfer of maternal gut bacteria via breastfeeding.” Environmental microbiology 16, no. 9 (2014): 2891–2904.

• 6. Verduci, Elvira, Giuseppe Banderali, Salvatore Barberi, Giovanni Radaelli, Alessandra Lops, Federica Betti, Enrica Riva, and Marcello Giovannini. “Epigenetic effects of human breast milk.” Nutrients 6, no. 4 (2014): 1711–1724

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Healthy Gut, Healthy You

By Dr. Michael Ruscio

Healthy Gut, Healthy You by Michael Ruscio

Did you know that children who grow up in households that use a sponge to clean dishes have fewer allergic diseases than those growing up in households that use a dishwasher?3

• 3 Bill Hesselmar et al., “Allergy in Children in Hand versus Machine Dishwashing,” Pediatrics 135, no. 3 (March 1, 2015): e590–7, doi:10.1542/peds.2014-2968.

the world of bacteria that will be with you the rest of your life (your gut microbiota) develops to a large extent by the second to third year of life.1 The colonization starts while a mother is pregnant and seems to be mostly complete by age two or three. It also appears that your immune system develops in tandem with this, because your early microbiota is crucial in developing a healthy immune system. The importance of early life on development of the immune system cannot be overemphasized. It has been well documented that early life exposure to dirt, germs, and bugs aids in the development of your immune system, and if you have robust exposure, you’ll be less inflamed and have a healthier immune system later in life. It has been theorized that problems with this early life development is one of the major reasons industrialized countries have higher levels of inflammatory and autoimmune/immune diseases.2

• 1 Akihito Endo et al., “Long-Term Monitoring of the Human Intestinal Microbiota from the 2nd Week to 13 Years of Age,” Anaerobe 28 (August 1, 2014): 149–56, doi:10.1016/J.ANAEROBE.2014.06.006.

• 2 Scott T. Weiss, “Eat Dirt—The Hygiene Hypothesis and Allergic Diseases,” New England Journal of Medicine 347, no. 12 (September 19, 2002): 930–31, doi:10.1056/NEJMe020092.

another asthma study found that antibiotics were still a problem when used after one year of age but were significantly less problematic (over 50% less).15 It was also shown that the more antibiotic the child used, the higher the child’s risk of asthma.

• 15 Kristen Wickens et al., “Antibiotic Use in Early Childhood and the Development of Asthma,” Clinical and Experimental Allergy 29,no. 6 (June 1, 1999): 766–71, doi:10.1046/j.1365-2222.1999.00536.x.

When children are born, they are exposed to a massive dose of bacteria as they pass through their mothers’ vaginal canals. In fact, some researchers now think that the stress of labor causes temporary leaky gut in the mother, which then allows the mom’s gut bacteria to colonize the child.23 It has been clearly documented that children who are born vaginally have different bacterial colonization than those born by C-section. Those birthed vaginally have bacteria that resemble their moms’ bacteria; those born by C-section have bacteria that reflect the delivery room.

I hope you’re asking, “Well, OK, but what does this really mean in terms of real-world effects?” Fortunately, we have some good data here. In 2008, researchers published a meta-analysis of observational studies. This is high-level scientific data because it analyzed the twenty available studies to see what the consensus of the data was. They also attempted to control for other variables that could confound the findings. For example, maybe older mothers were more prone to having C-sections, and, therefore, the study findings could have been due to increased maternal age and not because of the C-sections. After attempting to isolate for other variables like this, it was found the C-section babies have a more than 20% increased risk of developing type 1 diabetes.24

One additional paper found birth by C-section increases risk of chronic inflammatory conditions—celiac disease, type 1 diabetes, asthma, and obesity—compared to vaginal birth.25 In yet another study, ulcerative colitis, celiac disease, lower respiratory tract infection, juvenile arthritis, and asthma were more common in C-section babies compared to vaginal birth after following over 750,000 children for fourteen years.26

• 23 Raakel Luoto et al., “Reshaping the Gut Microbiota at an Early Age: Functional Impact on Obesity Risk?,” Annals of Nutrition & Metabolism 63 Suppl 2 (2013): 17–26, doi:10.1159/000354896.

• 24 C. R. Cardwell et al., “Caesarean Section Is Associated with an Increased Risk of Childhood-Onset Type 1 Diabetes Mellitus: A Meta-Analysis of Observational Studies,” Diabetologia 51, no. 5 (May 22, 2008): 726–35, doi:10.1007/s00125-008-0941-z.

• 25 Ibid.

• 26 Kim Kristensen and Lonny Henriksen, “Cesarean Section and Disease Associated with Immune Function,” Journal of Allergy and Clinical Immunology 137, no. 2 (February 1, 2016): 587–90, doi:10.1016/j.jaci.2015.07.040.

When breastfed infants were compared to bottle-fed infants, breastfed infants had27, reduced risk of infection;, improved cognitive development; decreased occurrence of celiac disease, asthma, and high cholesterol later in life; decreased occurrence of type 2 diabetes and obesity later in life.

• 27 C. R. Cardwell et al., “Caesarean Section Is Associated with an Increased Risk of Childhood-Onset Type 1 Diabetes Mellitus: A Meta-Analysis of Observational Studies,” Diabetologia 51, no. 5 (May 22, 2008): 726–35, doi:10.1007/s00125-008-0941-z.

When a pregnant woman is under high amounts of stress, her child’s microbiota is negatively affected.34

• 34 Maartje A. C. Zijlmans et al., “Maternal Prenatal Stress Is Associated with the Infant Intestinal Microbiota,” Psychoneuroendocrinology 53 (March 1, 2015): 233–45, doi:10.1016/j.psyneuen.2015.01.006.

Some studies show day care attendance decreases allergic diseases, and other studies show it increases allergic diseases.47 One study found if a child attended day care before the age of two and was breastfed, the risk of type 1 diabetes decreased.48 However, if the child attended day care before the age of two and was not breastfed, there was an increased risk of type 1 diabetes. Perhaps a child needs the immune-developing breast milk to successfully handle the immune system training provided by the bombardment of bacteria from day care.

• 47 C. Svanes et al., “Early Exposure to Children in Family and Day Care as Related to Adult Asthma and Hay Fever: Results from the European Community Respiratory Health Survey,” Thorax 57, no. 11 (2002): 945–50, doi:10.1136/thorax.57.11.945.

Prebiotics might be especially important for young children because breast milk is high in oligosaccharides and other prebiotics.66 For infants especially, prebiotics likely play an important role in establishing a healthy microbiota. The studies of prebiotics used in infants show promising results. In one study, either a placebo or prebiotic was given to infants during their first six months of life. The infants were then tracked to see if there was a difference in allergic diseases diagnosed within the first two years of life. Less wheezing, hives, and upper respiratory tract infections were seen in the prebiotic group.67 A similar study used the same prebiotic in the first six months of life. The children receiving the prebiotic experienced less seasonal/environmental allergies, and the effect lasted up till five years of age.68

• 66 Sertac Arslanoglu et al., “Early Dietary Intervention with a Mixture of Prebiotic Oligosaccharides Reduces the Incidence of Allergic Manifestations and Infections during the First Two Years of Life,” Journal of Nutrition 138, no. 6 (June 1, 2008): 1091–95, www.ncbi.nlm.nih.gov/pubmed/18492839.

• 67 Ibid.

• 68 Sertac Arslanoglu et al., “Early Neutral Prebiotic Oligosaccharide Supplementation Reduces the Incidence of Some Allergic Manifestations in the First 5 Years of Life,” Journal of Biological Regulators and Homeostatic Agents 26, no. 3 Suppl. (2012): 49–59, www.researchgate.net/profile/Paola_Tonetto/publication/258972795_JBRHA26-3S/links/00b49529879926cd7a000000.pdf#page=51.

Another RCT examined children with celiac disease who were given probiotics (Bifidobacterium longum CECT 7347). The children on the probiotics achieved better height than the children on a placebo, possibly from increased absorption of nutrients.48

• 48 Marta Olivares et al., “Double-Blind, Randomised, Placebo-Controlled Intervention Trial to Evaluate the Effects of Bifidobacterium Longum CECT 7347 in Children with Newly Diagnosed Coeliac Disease,” British Journal of Nutrition 112, no. 1 (2014): 30–40, doi:10.1017/S0007114514000609.

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Deep Nutrition: Why Your Genes Need Traditional Food

By Shanahan M.D., Catherine

Deep Nutrition by Catherine Shanahan

• low iodine can lead to maternal goiter and infant malformation

• When a farmer or a racehorse breeder or a rare orchid grower see obvious disruptions in healthy growth, they naturally consider the nutritional context in which the specimen was raised. If a prize-winning mare gives birth to a foal with abnormally bowed legs, the veterinarian recognizes that something went wrong and, often asks the logical question, What was the mother eating? But physicians rarely do that, even when life-threatening problems show up right at birth. And we continue to neglect the nutrition-development equation when our patients develop scoliosis, joint malformations, aneurysms, autism, schizophrenia, and so on later in life. If doctors and nutritionists were as willing as other professionals to use their basic senses, every child would have a better chance to grown up healthy.

  Our desire for beauty is no simple matter of vanity. The way we look speaks volumes about our health because of the fact that form implies function. Less attractive facial forms are less functional. Children with suboptimal skull structure may beed glasses, braces, or oral surgery, whereas children with more ideal architecture won’t. This is because suboptimal architecture impairs development of normal geometry, leading to imperfectly formed facial features, be it the eyes or ears or nose or jaw or throat. For example, narrow nasal passages irritate the mucosa, increasing the chances of rhinitis and allergies. When the airway in the back of the throat is improperly formed, a child may suffer from sleep apnea, which stares the brain of the oxygen needed to develop normal intelligence. 

• Children with growth anomalies are the group most often found to have genetic diseases and internal organ malformations, and they frequently develop learning disorders, socialization disorders, and cancer.

• unless the mother gives herself ample time (generally at least three years) and nutrients for her body to fully replenish itself, child number two may not be as healthy as his older sibling. And so, while big brother goes off to football practice, or big sister get a modeling job, the second sibling will be spending time in the offices of the local optometrists and orthodontists. It’s not that they got the “unlucky” genes. The problem is that, compared to their older sibling, they grew in a relatively undernourished environment in utero.

• One study shows that overall, 74% of women “are falling short on nutrients from their diet."

• Dr. John Durnin, of Glasgow University, describes the mechanism vividly: “The fetus is well protected against maternal malnutrition — that indeed it behaves like a parasite oblivious to the health of its host. If mom’s diet is deficient in calcium, it will be robbed from her bones. IF deficient in brain-building fats the fats that make up the mother’s own brain will be sought out and extracted. Pregnancy drains a woman’s body of a wide variety of vitamins, minerals and other raw materials, and breastfeeding demands more still. As you might expect, the demands of producing a baby draw down maternal stores of a spectrum of nutrients, including iron, folate, calcium, potassium, vitamin D, vitamin, A and carotenoids, magnesium, iodine, omega-3, phosphorus, zinc, DHA and other essential fatty acids, b12 and selenium. To the placenta, mom’s central nervous system, for instance, is simply a warehouse full of the kinds of fat needed to build baby’s central nervous system. Studies show that maternal brains can actually shrink, primarily in the hippocampal and temporal lobe areas, which control short-term memory and emotion. These brain regions are not responsible for basic functioning, like breathing or blood pressure regulation, and so are relatively expendable. This marvelous nutrient scavenging ability of a human placenta means that even in conditions of insufficient maternal nutrition the first child may come out relatively intact. Meanwhile, mom’s body many be depleted to the point that before and after pictures reveal her spine to have curved, her lips thinned and she may have trouble remembering and learning new things, or feel anxious and depressed — as in postpartum depression.

• the consequences of not getting enough nutrients and the introduction of toxins are primarily brought to bear through changes in the infants epigenome. The epigenome consists of the set of molecules that attach themselves to DNA and other nuclear materials that control when a given gene is turned on or off. These genetic switches inform every aspect of our physiologic function. Diseases previously assumed to be due to permanent mutation — from cancer, to diabetes, to asthma, and even obesity — most often actually result from mistimed genetic expression. And since the proper timing of gene expression requires specific nutrients in specific concentration, if a second sibling gestates in a lessor nutritional environment than the first, their epigenetic expression will be suboptimal and growth and development will be impaired.

• Previous studies have shown that births less than eighteen months apart increase child mortality and in some cases stunt growth

• Proper nutritional refortification requires time

• The vast majority of americans aren’t merely malnourished, but severely malnourished. Which should make you wonder: Doesn’t that mean we’re all suffering from some degree of symmetry shifts? Most of us are, which is why there seems to be so few genetic lottery winners walking around. And what explains them? How did they, raised by parents who, presumably followed the same advice my parents did, and ate the same steady diet of frozen canned, and vitamin poor fruits and vegetables, mystery meat from poisoned animals, grains, grown on mineral-depleted soils, margarine, and everything else that makes our modern diet unhealthy, curry Mother Nature’s favor? They didn’t. Their great-great-grandparents did, by eating such nutrient-rich diets that they imparted the family epigenome with genetic momentum, the ability of genes to perform well with suboptimal nutrient inputs for a finite amount of time. And their placentas did, by sending an especially urgent message to mothers bones, brain, skin, muscles, glands, and organs to release every available raw material for the benefit of the baby. In these on-in-a-million cases, the fetal genome operating in mom’s belly can do what it’s been doing for a hundred thousand years; create the miracle of a perfectly symmetrical homo sapient baby.

• pre-eclampsia (an immune system disease causing mothers body to partially reject the baby and give birth prematurely)

• a large study completed in the US showed that pregnant women using their prenatal pills still develop “combination deficits of niacin, thiamin, and vitamins A, B6 and B12 that persist throughout each of the three trimesters. Other studies show that prenatal vitamin pills don’t solve many nutritional problems. 

• Vitamin D Deficiency: in studies which over 90% of participants took prenatal vitamins, 56% of white babies and 46% of black babies were vitamin D insufficient. Insufficiency in early life increases the risk of schizophrenia, diabetes, and skeletal disease.

  1. Long Chain Essential Fatty Acids: As of the date of this writing, there is no recommendation about how much of these to consume and most people who don’t supplement get almost none. But supplementing with cod liver oil during pregnancy has protective and lasting effects on the baby’s intelligence

  2. Choline: gestational deficiency of choline is associated with life-long learning deficits. One survey showed 86% of college-age women were lacking adequate dietary choline. Choline is not part of any prenatal vitamin supplement commonly marketed in the united states.

• We are told to accept the idea that facial deformities — even relatively minor changes — occur randomly, all products of the whimsical nature of the “genetic lottery"

• Physiologic deficiencies occur for a reason and most can be easily prevented

• Most women have no idea that the prenatal vitamin pill works best when taken before conception because it helps to boost a woman’s vitamin levels to prepare for the first ten weeks of pregnancy, the time when the most fundamental decisions about how to shape the baby’s body are made. After that window of opportunity has shut, though it can still improve birth weight, the vitamin pill can do little to prevent most major birth defects

• Our society does not encourage strategizing to optimize a child’s health. The medical community is missing the opportunity to prepare mothers bodies with sold nutrition, giving their babies’ genes the materials they need to compose their physiologic masterpiece. Of course, that would involve more than taking a pill. It would require improving the nutrient content of mothers’ food.

• There may be over 100 isomers of vitamin E, but only about 16 are put into tablets. The processing of synthetic vitamins necessarily involves the creation of incidental molecular byproducts, the effects of which are largely unknown. About half of the content of vitamin E tablets are isomers that don’t exist in nature, which might explain why some studies show that taking synthetic vitamin E pills increases mortality. Without the proper carrier nutrients in the right balance, many vitamins are not absorbed. Many vitamins work synergistically with other nutrients in way we don’t fully understand. Who knows what else is in that pill? The entire supplement industry is essentially unregulated, and supplements have been found to be contaminated with toxic compounds including lead or dangerously high levels of copper. But again, there is some benefit to taking certain supplements, especially in pregnancy, because the food supply is so bereft of nutrients when compared with foods from only 70 years ago.

• The general idea is that, whatever our mom can’t provide to her baby through whatever she’s eating, the prenatal vitamin pill can, thus implicitly giving her permission to continue with the standard diet and expose her body to foods that could not be better engineered to deprive a growing child

• Studies showing how poorly nourished we actually are have presumably been conducted so that perinatologists and other specialists can familiarize themselves with, and begin to address, childhood disease and physiologic deficiencies that result from malnutrition. However, taking action based on what a given study recommends would require personal initiative on the part of individual healthcare providers. But as corporate culture goes, so goes medical culture. We live in the age of consensus and groupthink, where otherwise curious and capable professionals avoid being singled out by huddling in the center of the herd. The herd, in turn, waits for an authority figure to lead the way. So if theres no authority figure acknowledging the importance of a given articles findings, nothing happens. Its as though it were never written.

• When social workers examined how these traditions eroded, they uncovered an explanation not entirely irrelevant to us: Westerners, including mine owner, state officials, missionaries, and doctors working with these groups, judged the traditional practice of spacing childbirth to be at odds with their long-term goals of expansion and did not support its continuation. “Intimate Colonialism: The Imperial Production of Reproduction in Uganda, 1907-1925” suggests rather provocatively that when companies need workers, they care more about sheer numbers than the quality of workers’ lives or their longevity. Such concerns become irrelevant given a large enough pool of potential workers to draw from. And so the systematic spacing of children that was once an “important feature of the control of excellence of child life” is tossed aside as an anachronism, a fractured artifact of female empowerment. But it is not just a women’s issue, and it extends beyond the political. We all gain from children’s good health, which requires giving mom’s body at least three — preferably four — years to refortify her tissues with a generous supply of nutrients.

• This latest generation of children has accumulated the epigenetic damage of at least the three previous generations due to lack of adequate nutrition along with the over-consumption of sugar and new artificial fats found in vegetable oils.

• Can diminutive parents who want big strong baby’s? Absolutely. This potential is encoded in our genetic memory. We’ve all heard that we used to be a lot shorter, how few of us could fit into one of those little suits of armor worn by medieval knights. But around the world, accumulating evidence suggests that thousands of years prior, our Paleolithic predecessors were at least as tall, if not taller, than most of us are today. Even in the early Middle Ages, 1000 years go, European men were nearly as tall as they are now. What caused the temporary skeletal shrinkage? As the population grew, crowding reduced access to nutrients until stature reached all-time lows in the early 1700s. Improvements in agricultural technology, most notably the series of inventions attributed to lawyer-turned-farmer Jethro Tull, revolutionized the process of tilling soil, vastly increasing productivity. By the late 1700s, having recovered some of its former nutritional inputs, the European genome rebounded — and with it the average European’s height. But it would probably have dipped again, so that a tall man today might measure just over five feet, were it not for the early 20th century invention of refrigeration. The ability to freeze food meant that fisherman could travel as far as they needed and fill their hulls to the brim. Refrigeration also meant that even during winter, wealthy countries could reach down to the tropics for summer fruits and vegetables, making it profitable for millions of acres of rain forests around the globe to be converted over crop production. For the past 100 years, industrialized nations have had consistent access to enough nutrition to achieve our Paleolithically pre-programmed height. Of course, height doesn’t equal health. But generally speaking, when a genome has access to a surplus of complex nutrition it is far better positioned — and may be said to have a built-in preference — for the production of offspring with more robust, larger frames.

• Getting kids to eat better

• Lead by example

  1. when introducing new foods, offer small pieces and ask kids to jut try a taste

  2. don’t make them finish anything if they don’t want to

  3. be gently consistent. it can take several dozen tries for a kid to start liking a new food

  4. don’t use food or drink as a reward for good behavior, especially not sweets

• Breastfeeding: I find that if I cut carbs too much, or lengthen time between meals, my milk supply decreases. Do you have advice to increase milk production?

• Breastmilk contains sugar, roughly 7 grams per 100 milliliters (but it varies widely). So if you’re producing a liter of milk for your baby each day, that’s 70 grams of sugar your body needs for milk production alone. While your liver can make sugar you need out of protein if your diet is high enough in protein, that seems like a waste of good protein. You mightt as well get the carbs you need from your favorite carb-rich foods, whole grains, root vegetables, beans and peas or fruits. Just try your best to mix it up; variety is always important.

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Your Genius Body Paperback

By Andrew Rostenberg

Your Genius Body by Andrew Rostenberg

On a related note, FUT2 has also been shown to influence how the gut develops infants. When babies are breastfed by mother carrying FUT2 SNPs, it takes longer for the good bugs to grow and become established in the gut. In 2015, researchers found that women with FUT2 genes produced less oligosaccharides in their breast milk, and the infants they fed took longer to grow a healthy population of Bifidobacteria (Lewis, Z.T., S.M. Totten, J.T. Smilowitz, et al. Maternal fucosyltranserase 2 status affects the gut bifidobacterial communities of breastfed infants. Microbiome. (2015) 3:13.). Human milk oligosaccharides are used by Bifidobacteria as a fuel source, so when mother with FUT2 genes produce breast milk, there is less food for the healthy Bifidobacteria to eat.

A study published in 2015 showed that post part depression is caused by a surge in the expression of MAO-A. Immedieately after delivering a baby, a woman’s body goes through a profound decline in estrogen. This rapid loss of estrogen, no longer necessary since pregnancy has ended, causes a reflexive increase in the speed of MAO-A. As MAO-A speeds up, it detoxifies neurotransmitter much faster, leading to depression and other signs of postpartum depression such as apathy and excess crying.

• Sacher, J. P.V. Rekkas, A.A. Wilson, et al. Relationship of monoamineoxidase-A distribution volume to postpartum depression and postpartum crying. Neuropsychopharmacology. (2015) 40(2): 429-35

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Superfuel: Ketogenic Keys to Unlock the Secrets of Good Fats, Bad Fats, and Great Health

By DiNicolantonio, Dr. James, Mercola, Dr. Joseph

Superfuel by James DiNicolantonio

Women sometimes lose a great deal of blood during childbirth, for instance, but one study found that pregnant women who had consumed about 2.7 grams of omega-3 daily did not have increased blood loss during delivery.42

• 42. Olsen SF, Sorensen JD, Secher NJ, et al. Randomised controlled trial of effect of fish-oil supplementation on pregnancy duration. Lancet. 1992 Apr 25;339(8800):1003-7.

A high adulterated omega-6 intake, which we’ve established is bad news for your heart and overall health, may be especially undesirable during pregnancy because it reduces the amount of long-chain omega-3s available to the developing baby.12 A high omega-6-to-3 ratio in pregnant mothers may lead to developmental problems in their babies, and supplementing premature infants with oils rich in DHA has been shown to reduce this risk.13 Proper formation of the brain, and the healthy cognitive function this enables, doesn’t only affect childhood. These nutritionally influenced processes at the very earliest stages of life have implications throughout adolescence and into adulthood,14

• (12. Al MD, Badart-Smook A, von Houwelingen AC, et al. Fat intake of women during normal pregnancy: relationship with maternal and neonatal essential fatty acid status. J Am Coll Nutr. 1996;15(1):49-55.

• 13. Carlson SE, Werkman SH, Peeples JM, et al. Long-chain fatty acids and early visual and cognitive development of preterm infants. Eur J Clin Nutr. 1994 Aug;48 Suppl 2:S27-30.

• 14. Hornstra G. Essential fatty acids in mothers and their neonates. Am J Clin Nutr. 2000 May;71(5 Suppl):1262s-9s.)

Women of childbearing age have the greatest capacity to convert ALA to EPA and DHA. This may be influenced by their higher estrogen levels, and it’s likely yet another feature of human evolution and biology that persists with us to the current day: developing fetuses and newborn babies require a great deal of long-chain omega-3s, so mom better be getting plenty in her diet, or be able to make them from ALA, both during pregnancy and immediately after, to make sure there’s enough in her breast milk after the baby is born. The average conversion rate of ALA to EPA and DHA in most people is about 0.2 to 8 percent and 0.5 percent, respectively, but it’s as high as 21 percent and 9 percent, respectively, in young women.15

• (15. Burdge GC, Wootton SA. Conversion of alpha-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women. Br J Nutr. 2002 Oct;88:411-20.)

The International Society for the Study of Fatty Acids and Lipids recommends that women who are pregnant or breastfeeding consume 300 mg per day of DHA. But the average pregnant or nursing woman’s DHA intake is a paltry 60 to 80 mg a day—about 25 percent of the recommended amount.16

• (16. Docosahexaenoic acid (DHA). Monograph. Altern Med Rev. 2009;14(4):391-9.)

That women of childbearing age are so much better than men and older women at converting ALA to EPA and DHA suggests that these fats are particularly important to a growing fetus. DHA in particular is crucial for healthy development of the brain and the eyes, as it is the most prevalent polyunsaturated fatty acid in the central nervous system. The accumulation of DHA in babies occurs primarily during the third trimester17 and continues into the first 6 to 10 months after birth.18

• (17. Hornstra G. Essential fatty acids in mothers and their neonates. Am J Clin Nutr. 2000 May;71(5 Suppl):1262s-9s.

• 18. Barcelo-Coblijn G, Murphy EJ. Alpha-linolenic acid and its conversion to longer chain n-3 fatty acids: benefits for human health and a role in maintaining tissue n-3 fatty acid levels. Prog Lipid Res. 2009 Nov;48(6):355-74.)

While a woman’s overall diet can alter the fatty acid composition of her breast milk (the higher her omega-3 intake, the more omega-3 her milk will contain), on average the fats in breast milk are 0.5 to 1 percent ALA (omega-3), 0.4 to 0.7 percent arachidonic acid (an omega-6), 8 to 17 percent linoleic acid (LA), and just 0.3 to 0.6 percent DHA.19 However, research suggests that for DHA levels in infants to reach their peak, breast milk should contain a bit more DHA—around 0.8 percent.20

• (19. Barcelo-Coblijn G, Murphy EJ. Alpha-linolenic acid and its conversion to longer chain n-3 fatty acids: benefits for human health and a role in maintaining tissue n-3 fatty acid levels. Prog Lipid Res. 2009 Nov;48(6):355-74.

• 20. Gibson RA, Neumann MA, Makrides M. Effect of increasing breast milk docosahexaenoic acid on plasma and erythrocyte phospholipid fatty acids and neural indices of exclusively breast fed infants. Eur J Clin Nutr. 1997 Sep;51(9):578-84.)

women carrying twins need even more omega-3.21

• (21. Hornstra G. Essential fatty acids in mothers and their neonates. Am J Clin Nutr. 2000 May;71(5 Suppl):1262s-9s.)

Getting the balance of fats right isn’t important only when a baby is in the womb. Babies’ brains and nervous systems continue developing after they’re born, and they need to have the right building blocks. The formation of neurons is complete before birth, but synthesis of several other types of cells is essential for proper brain function to continue after birth.22 The formation of synapses—the spaces between neurons and the actual sites of cellular communication in the brain—depends on an adequate supply of DHA, as does synthesis of myelin, a fatty substance that surrounds and protects neurons like the rubber or plastic that insulates electrical cords on the appliances in your home.23 It appears that babies will develop better cognitive performance when given DHA in their first few months.24

• (22. Barcelo-Coblijn G, Murphy EJ. Alpha-linolenic acid and its conversion to longer chain n-3 fatty acids: benefits for human health and a role in maintaining tissue n-3 fatty acid levels. Prog Lipid Res. 2009 Nov;48(6):355-74.

• 23. Youdim KA, Martin A, Joseph JA. Essential fatty acids and the brain: possible health implications. Int J Dev Neurosci. 2000 Jul-Aug;18(4-5):383-99.

• 24. Willatts P, Forsyth JS, DiModugno MK, et al. Effect of long-chain polyunsaturated fatty acids in infant formula on problem solving at 10 months of age. Lancet. 1998 Aug 29;352(9129):688-91.)

Neurons don’t just orchestrate cellular communication in your brain. They also connect your brain to your muscles, which is what allows you to walk, run, throw a ball, blink, and even breathe. So the proper formation of neurons and the synapses between them—which is dependent on sufficient DHA25—is important for more than just your central nervous system. At the most basic level, this process is essential just to enable you to think and move.

• (25. Youdim KA, Martin A, Joseph JA. Essential fatty acids and the brain: possible health implications. Int J Dev Neurosci. 2000 Jul-Aug;18(4-5):383-99.)

According to one group of researchers, “All together, the evidence provided by studies in human infants indicate that despite the fact that the ALA-supplemented infant formula contributes efficiently to the maintenance of the omega-3 status in premature newborns, they have a modest impact on DHA levels and that these levels do not reach those observed in breastfed infants.”26

• (26. Barcelo-Coblijn G, Murphy EJ. Alpha-linolenic acid and its conversion to longer chain n-3 fatty acids: benefits for human health and a role in maintaining tissue n-3 fatty acid levels. Prog Lipid Res. 2009 Nov;48(6):355-74.)

Because DHA mostly accumulates during the third trimester, babies born prematurely miss out on their most important exposure to DHA. Breast milk contains DHA, so breastfed babies may be able to catch up—especially if mom’s diet is high in DHA. Preemies who are breastfed have higher developmental scores at 18 months compared to those who are formula-fed, and preterm infants who are given breast milk for four weeks or longer have significantly higher IQ at seven to eight years of age compared to those who were fed exclusively with formula.27

• (27. Lucas A, Morley R, Cole TJ, et al. Breast milk and subsequent intelligence quotient in children born preterm. Lancet. 1992 Feb 1;339(8788):261-4.)

Breastfeeding also leads to better outcomes in cognitive development, vocabulary, visual-motor coordination, and behavior.28,29,30 These are benefits that persist throughout childhood: breastfeeding, whether for preemies or full-term babies, is associated with better cognitive ability and educational achievement and fewer neurological abnormalities at nine years of age.31,32

• (28. Rodgers B. Feeding in infancy and later ability and attainment: a longitudinal study. Dev Med Child Neurol. 1978 Aug;20(4):421-6.

• 29. Taylor B, Wadsworth J. Breast feeding and child development at five years. Dev Med Child Neurol. 1984 Feb;26(1):73-80.

• 30. Rogan WJ, Gladen BC. Breast-feeding and cognitive development. Early Hum Dev. 1993 Jan;31(3):181-93.

• 31. Horwood LJ, Fergusson DM. Breastfeeding and later cognitive and academic outcomes. Pediatrics. 1998 Jan;101(1):E9.

• 32. Lanting CI, Fidler V, Huisman M, et al. Neurological differences between 9-year-old children fed breast-milk or formula-milk as babies. Lancet. 1994 Nov 12;344(8933):1319-22.)

it’s not always possible for women to breastfeed. Be aware, though, that many commercial infant formulas provide only LA and ALA. This may be why babies fed formula lacking omega-3s have a higher incidence of learning disabilities later in life compared to breastfed babies.33,34,35

• (33. Menkes JH. Early feeding history of children with learning disorders. Dev Med Child Neurol. 1977 Apr;19(2):169-71.

• 34. Rodgers B. Feeding in infancy and later ability and attainment: a longitudinal study. Dev Med Child Neurol. 1978 Aug;20(4):421-6.

• 35. Taylor B, Wadsworth J. Breast feeding and child development at five years. Dev Med Child Neurol. 1984 Feb;26(1):73-80.)

generous intake of omega-3s and cutting back on adulterated omega-6 helps keep blood pressure at a healthy level. Many pregnant women are at risk for pregnancy-induced hypertension and a related condition called preeclampsia. Higher amounts of long-chain omega-3s in their diet might reduce this risk. Inuit women living near the sea and consuming more omega-3s are almost three times less likely to develop hypertension in pregnancy compared to Inuit women living farther inland.36,37 A lower maternal omega-3 index (the amount of omega-3 in red blood cells) is associated with greater risk of preeclampsia.38 According to one study, a 15 percent increase in the ratio of omega-3 to omega-6 fats in red blood cells was associated with a 46 percent reduction in risk of preeclampsia, so even a modest change in the diet can yield a big benefit.39

• (36. Hornstra G. Essential fatty acids in mothers and their neonates. Am J Clin Nutr. 2000 May;71(5 Suppl):1262s-9s.

• 37. Popeski D, Ebbeling LR, Brown PB, et al. Blood pressure during pregnancy in Canadian Inuit: community differences related to diet. CMAJ. 1991 Sep 1;145(5):445-54.

• 38. Williams MA, Zingheim RW, King IB, et al. Omega-3 fatty acids in maternal erythrocytes and risk of preeclampsia. Epidemiology. 1995 May;6(3):232-7.

• 39. Ibid.)

To be fair, another study showed that pregnant women at high risk for developing hypertension had no significant benefit from supplementing with EPA/DHA.40 The dose of omega-3 used in the study—2.7 grams—was pretty generous, but it’s possible that the women had a typical high intake of omega-6, so even this amount of omega-3 may not have been enough to correct the imbalance.

• (40. Onwude JL, Lilford RJ, Hjartardottir H, et al. A randomised double blind placebo controlled trial of fish oil in high risk pregnancy. Br J Obstet Gynaecol. 1995 Feb;102(2):95-100.)

DHA and EPA Recommendations for Pregnant Women and Breastfeeding Mothers

Pregnant women should supplement with at least 300 mg of DHA per day. Greater amounts of marine omega-3s may be needed in women pregnant with twins or multiple babies and for women who have had multiple pregnancies, particularly if the pregnancies are close together (to ensure her omega-3 supply has been made replete since the previous pregnancy).

Consuming high-quality fish oil or other marine oils like krill oil may be a safer strategy than consuming fish, as high-quality marine oils are in general processed to remove mercury and other harmful compounds.

Breastfeeding mothers should supplement with DHA and EPA (especially DHA), particularly if their baby was born prematurely. We recommend at least 500 to 1,000 mg of EPA/DHA.

Pregnant women and breastfeeding mothers should limit intake of adulterated omega-6 fats and industrial trans fats by reducing consumption of margarines, soybean-oil-based salad condiments, sandwich spreads, and processed foods containing soy, corn, cottonseed, and safflower oils.

Formula-fed infants should get supplemental DHA or DHA and EPA if the formula does not contain adequate amounts of DHA (0.2% to 0.5% of total fat). You can add these fats to infant formula by poking a hole in a fish or krill oil capsule and squeezing the oil into the formula, or adding a very small amount from a bottle of liquid marine oil (fish oil or algal oil).

Hibbeln found an inverse correlation between postpartum depression and total seafood intake as well as DHA in mother’s milk in 22 countries: the higher the seafood intake, and the higher the DHA in women’s breast milk, the lower the incidence of postpartum depression.58

• 58. Hibbeln JR. Seafood consumption, the DHA content of mothers’ milk and prevalence rates of postpartum depression: a cross-national, ecological analysis. J Affect Disord. 2002 May;69(1-3):15-29.

Attention Deficit Hyperactivity Disorder (ADHD) affects anywhere between 4 percent and 15 percent of school-aged children in the U.S.; and for many people, it continues into and throughout adulthood.75 Children and adults with ADHD have lower levels of DHA and EPA, and this correlates with behavioral and learning problems, including poor conduct, hyperactivity and impulsivity, anxiety, tantrums, temper, and sleep difficulties.76 A double-blind randomized controlled trial conducted in Japan showed that children with ADHD-like symptoms who were given omega-3 fortified foods (providing around 510 mg DHA and 100 mg EPA per day) were rated as having improved by their parents and teachers.77 Another double-blind trial showed that compared to placebo, an omega-3 plus evening primrose-oil supplement significantly improved attention, behavior, and oppositional defiant disorder in children with ADHD-like symptoms.78

• 75. Kidd PM. Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev. 2007 Sep;12(3):207-27.

• 76. Ibid.

• 77. Hirayama S, Hamazaki T, Terasawa K. Effect of docosahexaenoic acid-containing food administration on symptoms of attention-deficit/hyperactivity disorder - a placebo-controlled double-blind study. Eur J Clin Nutr. 2004 Mar;58(3):467-73.

• 78. Stevens L, Zhang W, Peck L, et al. EFA supplementation in children with inattention, hyperactivity, and other disruptive behaviors. Lipids. 2003 Oct;38(1):1007-21.

Children with autism-spectrum disorders (ASD) have also been found to have low DHA and total omega-3 fatty acid levels.79 One report found DHA and EPA deficiencies in virtually 100 percent of ASD cases,80 and 90 percent of patients with pervasive developmental disorder (PDD) have been found to have deficient DHA and EPA levels in their blood.81 One double-blind trial in children aged 5 to 17 diagnosed with ASD found improvements in hyperactivity and stereotypy (persistent repetitive actions) when given 1.54 g a day of supplemental DHA and EPA.82

• 79. Vancassel S, Durand G, Barthelemy C, et al. Plasma fatty acid levels in autistic children. Prostaglandins Leukot Essent Fatty Acids. 2001 Jul;65(1):1-7.

• 80. Kidd PM. Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev. 2007 Sep;12(3):207-27.

• 81. Ibid.

• 82. Amminger GP, Berger GE, Schafer MR, et al. Omega-3 fatty acids supplementation in children with autism: a double-blind randomized, placebo-controlled pilot study. Biol Psychiatry. 2007 Feb 15;61(4):551-3.

A systematic review and meta-analysis of 15 studies determined that pregnant women may be able to reduce their children’s risk for allergic diseases by consuming adequate EPA and DHA.141

• 141. Best KP, Gold M, Kennedy D, et al. Omega-3 long-chain PUFA intake during pregnancy and allergic disease outcomes in the offspring: a systematic review and meta-analysis of observational studies and randomized controlled trials. Am J Clin Nutr. 2016 Jan;103(1):128-43.

Compared with consistent high fish intake during pregnancy, not eating fish at all is associated with a 30 percent increased risk of asthma in offspring by age five. It’s also correlated with a 46 percent increased risk of a child being hospitalized for asthma and a 37 percent increased risk for being prescribed medication for asthma by age five.143 A higher maternal dietary omega-6-to-3 ratio in pregnancy is associated with a 37 percent greater risk for allergic rhinitis in children by five years of age,144 and consuming about 7 ounces or more of fish per week during pregnancy is associated with a 43 percent reduction in the risk of eczema in offspring.145 Compared to never eating fish, eating fish even just once a week during pregnancy was shown to correlate with a 43 percent reduction in eczema and a 72 percent in hay fever in children at five years old.146 It’s true that “you are what you eat,” but it’s also true that you are what your mother ate, or if you’re a pregnant woman or a woman looking to conceive, your children will be what you eat.

• 143. Maslova E, Strom M, Oken E, et al. Fish intake during pregnancy and the risk of child asthma and allergic rhinitis - longitudinal evidence from the Danish National Birth Cohort. Br J Nutr. 2013 Oct;110(7):1313-25.

• 144. Nwaru BI, Erkkola M, Lumia M, et al. Maternal intake of fatty acids during pregnancy and allergies in the offspring. Br J Nutr. 2012 Aug;108(4):720-32.

• 145. Jedrychowski W, Perera F, Maugeri U, et al. Effects of prenatal and perinatal exposure to fine air pollutants and maternal fish consumption on the occurrence of infantile eczema. Int Arch Allergy Immunol. 2011;155(3):275-81.

• 146. Willers SM, Devereux G, Craig LC, et al. Maternal food consumption during pregnancy and asthma, respiratory and atopic symptoms in 5-year-old children. Thorax. 2007 Sep;62(9):773-9.

In humans, mothers with high blood levels of omega-6 had children with increased body fat at four and six years of age, whereas higher maternal omega-3 levels were correlated with greater lean mass.33

• 33. Moon RJ, Harvey NC, Robinson SM, et al. Maternal plasma polyunsaturated fatty acid status in late pregnancy is associated with offspring body composition in childhood. J Clin Endocrinol Metab. 2013 Jan;98(1):299-307

A study called Project Viva showed that a higher omega-6-to-3 ratio in the maternal diet and in cord blood correlates with increased child obesity.34

• 34. Donahue SM, Rifas-Shiman SL, Gold DR, et al. Prenatal fatty acid status and child adiposity at age 3 y: results from a US pregnancy cohort. Am J Clin Nutr. 2011 Apr;93(4):780-8

Infants, particularly ones who are not breastfed, may benefit from GLA or DGLA supplementation. Breast milk contains these special fats, but commercial formulas don’t, and D6D activity is thought to be insufficient during this early stage of life, which would deprive formula-fed infants of these fats.55 Symptoms of GLA/DGLA deficiency include dry, thick skin, skin eruptions resembling eczema, and growth failure.56

• 55. Horrobin DF. Nutritional and medical importance of gamma-linolenic acid. Prog Lipid Res. 1992;31(2):163-94.

• 56. Hansen AE. Essential fatty acids and infant nutrition; Borden award address. Pediatrics 1958 Mar;21(3):494-501.

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The Metabolic Approach to Cancer: Integrating Deep Nutrition, the Ketogenic Diet, and Nontoxic Bio-Individualized Therapies

By Winters ND FABNO L.Ac Dipl.OM, Dr. Nasha, Kelley MNT, Jess Higgins

The Metabolic Approach to Cancer by Nasha WInters

• In their “Fourth National Report of Human Exposure to Environmental Chemicals” (2009) the Centers for Disease Control and Prevention (CDC) declared that the average person living in the United States had at least 212 synthetic chemicals in their system. At birth, many new borns in the United States already have over 200 toxic chemicals in their bodies that entered via the mother’s placenta. The types of chemicals detected in humans include toxic metals, polycyclic aromatic hydrocarbons, volatile organic compounds, dioxins, organophosphate pesticides, herbicides and pest repellents.

• Vaginally born babies care colonized by bacterial communities similar to their mothers vaginal microbiota, mainly Lactobacillus. Following first, colonization of the baby microbiota continues through contact with the environment and breastfeeding. Microbes are collected from what babies eat, touch, and put in their mouths – an evolutionary way that babies self-populate their individual immune-regulating microbiomes. Children who grow up around dogs have different microbiome than those who do not. From age six month to three years, the number of species continues to increase, numbering about a hundred species in the gut of young infants to about a thousand in adults, and their functions also change. Babies have folate-producing microbes (needed for methylation), while adults have more folate-harvesting microbes. By age three years, a child’s microbiome looks a lot like an adult’s and it becomes much more stable.

• In 2013 the CDC reported that food allergies among children had increased approximately 50% between 1997 and 2011. Our missing microbes are largely to blame. A powerful example of this came in January 2015 when Australian researchers cured 80% of their study population of peanut allergies with courses of the Lactobacillus rhamnosus probiotic, while gradually increasing doses of peanuts themselves.

Threats to the Microbiome

• Cesarean Delivery:

  1. it’s faster, more lucrative, and more easily scheduled. In 2013 payment for cesarean delivery is about 50% higher than average payments with vaginal births ($27,866 versus $18,329). It’s no wonder rates of cesarean births increased in the US by 50% between 1996 and 2001.

     1. infants born by cesarean delivery have an increased risk of developing asthma, allergies, and autoimmune disease in later childhood. Compared with babies delivered vaginally, those delivered by cesarean were 26% more likely to be overweight and 22% more likely to be obese.

• Diet: Breastfeeding, GMOs, and Low Fiber Diets

  1. breastfeeding has been associated with a host of positive health outcomes ranging from fewer ear infections to lower risk of leukemia.

  • Researchers in Sweden discovered that a substance found in human breast milk called HAMLET (human alpha-lactalbumin made lethal to tumor cells) has elective ability to kill cancer cells

  • Breast milk is rich in living white blood cells, immunoglobulins, and oligosaccharides that feed a particular strain of beneficial bacteria from the genus Bifidobacterium.

• The preferred foods to first feed a baby are liver, egg yolks, avocado, and pureed greens

• In 2014 the average daily dietary fiber intake was 16 grams per day, despite the recommended 38 grams. In 2009 the USDA’s Economic Research Service found that in American adults a mere 3% of calories a day came from fruits and 5% of calories from vegetables (the majority of which were potatoes). This is a very far cry from the fiber-rich and plant-centered diets humans ate up until the Industrial Revolution in the late 1800s.

• Unfortunately, our modern diets are filled with microbiome-altering foods. Sugar and artificial sweeteners such as aspartame and saccharin have been found to alter microbial communities in such as way that the body’s usual blood sugar controls are disrupted. Refined flours and cereal grains feed the harmful, abnormal bacteria and microbes in our gut. Consumption of gluten-containing grains like wheat and barley triggers the release of zonulin, a protein that leads to leaky gut, intestinal wall damage, and autoimmune reactions. Researchers have also discovered that overconsumption of alcohol directly damages cells along the digestive tract, driving inflammation in the gut. Last but not least, emulsifiers, detergent-like food additives, alter the composition of the gut’s microbiota leading to increases in inflammation and other various health conditions including metabolic syndrome and colitis. All of these factors and more can contribute to what is known as small intestinal bacterial overgrowth (SIBO), a condition that has increased  rapidly in the past few decades.

• Research has found that infants exposed to stress, lack of emotional nurturing, or overactive stress responses can transmit these epigenetic marks to future descendants — including the trait of maternal nurturing.

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You Can Fix Your Brain: Just 1 Hour a Week to the Best Memory, Productivity, and Sleep You've Ever Had

By O'Bryan, Tom

You Can Fix Your Brain by Tom O’Bryan

PCBs, for example, are an entire family of toxic chemicals that are also endocrine disruptors. Originally used industrially, PCBs have found their way into the food chain. They are known to bind with estrogen receptors. There is a high concentration of estrogen-loving cells in breast tissue, where endocrine-disrupting chemicals can accumulate. When a pregnant woman delivers a baby, the mammary cells in the breasts become activated to produce first colostrum and then breast milk. For most women today, especially in their first pregnancy, that colostrum and breast milk is loaded—not just laced, but loaded—with PCBs. A nursing baby will immediately become exposed to huge amounts of PCBs, which are toxic to the brain, affecting both brain development and brain function. Could this be one of the contributing factors to the ridiculously high increased level of autism we’re seeing today? The answer is yes, it could be. Although researchers have identified that these toxic chemicals have an effect on brain development and thyroid, estrogen, and immune function, the consensus among pediatricians is that the benefits of breastfeeding still far outweigh the risks of exposure.29 From that perspective, whenever a mom can lower her risk of exposures to these toxic chemicals, there will be less of a toxic load in her breast milk. I also strongly believe every woman of child-bearing age needs to detoxify her body before she becomes pregnant. By doing so, you are ensuring a higher likelihood that your future baby will have every opportunity to have a well-developed brain.

• 29. Longnecker MP, Rogan WJ. Persistent organic pollutants in children. Pediatric Research 2001 Sep;50(3):322–3.

if Mom had elevated BPA levels during pregnancy (nowadays that’s almost a given), a boy’s testes may not develop properly in utero, and years later that boy has problems making enough sperm, leading to infertility. Or if the baby was a girl, her breast cells do not develop properly, and years later she has a much higher risk of breast cancer. This is the horrible reality today of what we are doing to our newborns, our next generation.

practically every newborn child today has BPA in their urine. It came from Mom’s exposure during pregnancy. And then babies start accumulating their own exposures with plastic baby bottles and sucking on plastic pacifiers.

Plastic baby bottles pose another problem. Parents often heat baby bottles in a microwave, leaching plasticizer chemicals into the milk and, at the same time, killing most of the nutrients. This is why it’s always better to use glass bottles. Mothers who choose to breast-feed (a smart idea because it’s critically important for baby’s health) have to recognize that they likely have accumulative levels of BPA, PCBs, and dioxins that have been building up in their bloodstream for years, which can transfer to the baby while nursing. Look at the graph below of the amount of these toxic chemicals children get in the first 5 years of life. The shocking numbers in the first 6 months of life are due to breast milk secreting the toxins that have been accumulating in Mom’s breasts over her lifetime.

• 35. Tiwari SK, Agarwal S, Chauhan LK, Mishra VN, Chaturvedi RK. Bisphenol-A impairs myelination potential during development in the hippocampus of the rat brain. Molecular Neurobiology 2015;51(3):1395–416. doi: 10.1007/s12035-014-8817-3. Epub 2014 Aug 2.

When a woman has measurable levels of BPA in her blood during pregnancy, the developing area of the baby’s brain that controls hormones and the stress response throughout life does not mature properly. In 2015, researchers identified a deficiency of the myelin protective coating around the hypothalamus connected to BPA exposure:35 For the baby in utero, this means that a crucial area of the brain that controls hormones and emotions will not work as well as it’s genetically designed to. This can manifest as anxiety, depression, hyperactivity, or Attention-Deficit/Hyperactivity Disorder (ADHD).

all women of child-bearing age should make detoxing a priority before they get pregnant. Moms and dads, it’s time to model making less harmful choices in front of your children.

PURCHASING BABY BOTTLES

• ✓ Avoid clear plastic baby bottles and containers with the recycling number 7 and the letters “PC” imprinted on them. Many contain BPA.

• ✓ Choose bottles made of opaque plastic. These bottles (made of polyethylene or polypropylene) do not contain BPA. You can also look for the recycle symbols with the number 2 or 5 in them.

• ✓ Glass bottles can be an alternative, but be aware of the risk of injury to you or your baby if the bottle is dropped or broken.

• ✓ Because heat may cause the release of BPA from plastic:

• » Do not boil polycarbonate bottles.

• » Do not heat polycarbonate bottles in the microwave.

• » Do not wash polycarbonate bottles in the dishwasher.38

  1. 38. Adapted from American Academy of Pediatrics, Shelov SP, ed. Caring for Your Baby and Young Child: Birth to Age Five (Bantam, 2009).

The most protected tissue in the human body is the fetus as it is developing inside the mother. Nothing gets to baby that hasn’t gone through every detoxification and filtering pathway a mom has. Thus it gives you a sense of the scope of the problem when I tell you a fetus will absorb mercury from Mom’s blood and have concentrations 40 percent higher than Mom, especially in the brain—a disaster for a developing neurological system. Most of that mercury comes from Mom’s fillings.

• 42. Vimy MJ, Lorscheider FL. Dental amalgam mercury daily dose estimated from intra-oral vapor measurements: a predictor of mercury accumulation in human tissues. Journal of Trace Elements in Experimental Medicine 1990 Jan;3:111–23.

Mold can cause infections anywhere in the body. For example, one study showed that 100 percent of children with high eosinophils (a type of white blood cell) or ear infections with effusions (runny ears) were found to have mold infections in their ears.50 For these children and others who have recurrent ear infections, antibiotics won’t work, because they will not destroy a mold infection. It can grow inside of your gut, in your nostrils, and on practically any body tissue, although it doesn’t show up on standard blood tests.51

• 50. Murakami A, Tutumi T, Watanabe K. Middle ear effusion and fungi. Annals of Otology, Rhinology, and Laryngology 2012 Sep;121(9):609–14.

• 51. Brewer J, Thrasher JD, Hooper D. Reply to comment on detection of mycotoxins in patients with chronic fatigue syndrome. Toxins 2013;5:605–17 by John W. Osterman, MD. Toxins (Basel). 2016 Nov 7;8(11).

In children, the number of antibiotics taken before the age of 5 has a direct effect on their IQ.57

• 57. Slykerman RF, Thompson J, Waldie KE, Murphy R, Wall C, Mitchell EA. Antibiotics in the first year of life and subsequent neurocognitive outcomes. Acta Paediatrica 2017 Jan;106(1):87–94.

a 2017 study published in the International Journal of Cancer showed that a mother’s exposure to insecticides during pregnancy increases the possible development of childhood brain tumors by 40 percent.22

• 22. Vidart d’Egurbide Bagazgoïtia N, Bailey HD, Orsi L et al. Maternal residential pesticide use during pregnancy and risk of malignant childhood brain tumors: a pooled analysis of the ESCALE and ESTELLE studies (SFCE). International Journal of Cancer 2017 Sep 26. doi: 10.1002/ijc.31073. [Epub ahead of print.]

if a mom smoked during pregnancy, there is a 79 percent increased risk of the child developing asthma.23 When fathers smoke cigarettes before conception, their children have a 68 percent increased risk of developing asthma.24

• 23. Zacharasiewicz A. Maternal smoking in pregnancy and its influence on childhood asthma. ERJ Open Research 2016 Jul 29;2(3). pii: 00042-2016. eCollection 2016 Jul.

• 24. Svanes C, Koplin J, Skulstad SM et al. Father’s environment before conception and asthma risk in his children: a multi-generation analysis of the Respiratory Health in Northern Europe study. International Journal of Epidemiology 2017 Feb 1;46(1): 235–45. doi: 10.1093/ije/dyw151.

The majority of scientists, the EPA, and the FDA are in agreement that pregnant women, women who might become pregnant, breastfeeding women, infants, and young children need to be extremely cautious in their fish selection and volume consumed. For babies in utero, there is convincing evidence of serious problems for the developing brain from mercury exposure (methyl mercury, to be exact), which continue after birth. The same type of brain and nerve development problems occur in infants and young children exposed to fish high in mercury. Dioxins and polychlorinated biphenyls present in contaminated and farm-raised fish may also increase the risk in both infants and young children for developing “poor expressive language skills”31 and language delay.32

• 31. Caspersen IH, Aase H, Biele G et al. The influence of maternal dietary exposure to dioxins and PCBs during pregnancy on ADHD symptoms and cognitive functions in Norwegian preschool children. Environment International 2016 Sep;94:649–60.

• 32. Caspersen IH, Haugen M, Schjølberg S, Vejrup K, Knutsen HK, Brantsæter AL, Meltzer HM, Alexander J, Magnus P, Kvalem HE. Maternal dietary exposure to dioxins and polychlorinated biphenyls (PCBs) is associated with language delay in 3 year old Norwegian children. Environment International 2016 May;91:180–7.

another study published in the Journal of Nutrition: “Young children, women of child-bearing age, pregnant women, and nursing mothers concerned with health impairments such as reduction in IQ and other cognitive and behavioral effects can minimize contaminant exposure by choosing the least contaminated wild salmon or by selecting other sources of (n-3) fatty acids.”35

• 35. Foran JA, Good DH, Carpenter DO, Hamilton MC, Knuth BA, Schwager SJ. Quantitative analysis of the benefits and risks of consuming farmed and wild salmon. Journal of Nutrition 2005 Nov;135(11): 2639–43.

DHA plays a major role in fetal brain development and the retina of the eye during the first 2 years of life... when you supplement with fish oils rich in omega-3s, you can raise a child’s IQ by more than three points (that’s substantial).

an analysis of early unpublished data shows just how much higher the electromagnetic radiation absorption rates are in a 5- and 10-year-old’s brain versus that of an adult. Electromagnetic radiation, the data shows, can penetrate almost straight through the entire brain of a 5-year-old child! A child’s skull is much thinner than an adult’s, so it provides less of a filter. Why is this so troublesome?

• Because more energy from a phone penetrates a child’s skull, children will absorb more radiation.

• Children’s cells are reproducing more quickly than adults’.

• Children’s immune systems (their protection) are not as well developed as those of adults.

• Children have a longer potential for lifetime exposure, thus a higher risk.

Further, there is more than an 80 percent increased risk of a child having behavioral issues if his or her mother used a cell phone during pregnancy. When moms used a handset just two or three times a day during pregnancy, it was enough to raise the risk of their babies developing hyperactivity and difficulties with conduct, emotions, and relationships by the time they reached school age. Later on, when the children began using cell phones themselves, they were:

• 80 percent more likely to suffer from behavioral difficulties

• 25 percent more at risk to suffer from emotional problems

• 34 percent more likely to suffer from difficulties relating to their peers

• 35 percent more likely to be hyperactive

• 49 percent more prone to have problems with conduct20

  • 20. The Independent September 21, 2008: EMF & Health: A Global Issue. September 8-9, 2008, The Royal Society of London.

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Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life (Genius Living)

By Lugavere, Max, Grewal M.D., Paul

Genius Foods by Max Lugavere

Researchers have observed that children with lower intakes of omega-6 fats perform significantly better in regard to their executive abilities.21 And for children with attention-deficit/hyperactivity disorder (ADHD), which is often described as an executive function problem,* as well as for typically developing children, attention has been shown in some studies to improve with omega-3 supplementation.22

• (21.Kelly Sheppard and Carol Cheatham, “Omega-6 to Omega-3 Fatty Acid Ratio and Higher-Order Cognitive Functions in 7- to 9-year-olds: A Cross-Sectional Study,” American Journal of Clinical Nutrition 98, no. 3 (2013): 659–67.

• 22.M. H. Bloch and A. Qawasmi, “Omega-3 Fatty Acid Supplementation for the Treatment of Children with Attention-Deficit/Hyperactivity Disorder Symptomatology: Systematic Review and Meta-Analysis,” Journal of the American Academy of Child Adolescent Psychiatry 50, no. 10 (2011): 991–1000; D. J. Bos et al., “Reduced Symptoms of Inattention after Dietary Omega-3 Fatty Acid Supplementation in Boys with and without Attention Deficit/Hyperactivity Disorder,” Neuropsychopharmacology 40, no. 10 (2015): 2298–306.)

Saturated fats are essential to life—they provide support to your cell membranes and serve as precursors to a variety of hormones and hormonelike substances. Saturated fat is the most abundant type of fat in human breast milk—arguably nature’s ideal food for a newborn.32

• (32.W. M. Fernando et al., “The Role of Dietary Coconut for the Prevention and Treatment of Alzheimer’s Disease: Potential Mechanisms of Action,” British Journal of Nutrition 114, no. 1 (2015): 1–14; B. Jarmolowska et al., “Changes of Beta-Casomorphin Content in Human Milk During Lactation,” Peptides 28, no. 10 (2007): 1982–86.)

during this period of rapid brain growth, what some refer to as the “fourth trimester,” that our fat serves as an important ketone reservoir for the brain, which can account for nearly 90 percent of the newborn’s metabolism.10 Now you know: baby fat isn’t just there for pinching. It’s there for the brain.

• (9.Hasselbalch, “Changes in Cerebral Blood Flow.”

• 10.Jean-Jacques Hublin and Michael P. Richards, eds., The Evolution of Hominin Diets: Integrating Approaches to the Study of Palaeolithic Subsistence (Springer Science & Business Media, 2009).)

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Counting Sheep : The Science and Pleasures of Sleep and Dreams

By Martin, Paul

Counting Sheep by Paul Martin

• the foundations of our individual sleep patterns are laid down very early in life, long before birth.

• individuals differ considerably in their characteristic sleep patterns. Some people are quite happy with only 7 hours of sleep, while others need 9 to feel human

• Amother's sleep problems can begin even before she becomes pregnant. The quality of a woman sleep very somewhat according to the menstrual cycle, with some women experiencing more noticeable fluctuations than others. Sleep tends to be at it's best early in the cycle, just after menstruation, and worse during the premenstrual phase. some women who suffer from premenstrual syndrome experience notice for sleep disturbances during the premenstrual phase of their cycle. These symptoms can include more frequent awakenings during the night, hide and mental activity on awaking, nightmares, failure to wake at the expected time in the morning, and daytime tiredness. Oral contraceptives also ultra sleep patterns. Women taking the pill have less slow-wave sleep and more of the shallow or stage 2 sleep than naturally cycling women...

• Sleep patterns change during pregnancy... There is usually a marked reduction and sleep, slow-wave sleep during pregnancy. Pregnant women typically spend around 5% of their total sleep and slow wave sleep, compared to around 25% when they are not pregnant. This drop in slow-wave sleep is accompanied by an increase in REM sleep and therefore and dreaming. Dreams tend to be more vivid during pregnancy, in part because there are simply more of them. And the later stages of pregnancy, Brute mechanical effects such as the need to urinate during the night can often disrupt sleep.

• the same research discovered that heavy snoring during pregnancy was associated with a higher risk of developing high blood pressure and giving birth to a growth retarded baby

• the pregnant women who snored were also found to be at greater risk of developing preeclampsia, a potentially dangerous form of pregnancy induced high blood pressure. Preeclampsia is currently the main cause of death in illness and pregnant women and their fetuses and of admissions to neonatal intensive care units.

• By about 4 to 6 weeks after birth, infants exhibit a distinctive circadian rhythm in their activity, heart rate and body temperature. A basic circadian rhythm is present before birth, but this becomes more pronounced between 1 and 3 months of age sleep occurs in fewer but longer episodes as the infant grows older. The total time spent asleep falls during the first year from around 14 to 16 hours a day to about 12 hours while the number of separate episodes of sleep drops by half. By 6 months of age infants are sleeping for 12 to 14 hours a day, mostly in 1 long block augmented by one or more substantial naps. The frequency of nighttime awakenings usually falls between 3 and 6 months of age. Even so, a national survey of English mother has found that 1/4 of 1 year olds were still waking during the night at least five nights a week.

• by 3 months of age infants tend to be awake during the late afternoon and early evening. At this stage, REM sleep occurs mainly during the night, and the infant spends less of its daytime sleep in rem. By 6 months, REM sleep has dropped from 50% of sleep to the adult level of around 25%. The length of sleep cycle also increases, from about 60 minutes at birth to 90 minutes. strictly speaking, fetuses and very young babies do not display the full-fledged EEG patterns of NREM sleep stages 1-4 and REM sleep. instead, their sleep consists of 2 precursor forms known as Active Sleep, which develops into REM sleep, and Quite Sleep which develops into NREM sleep.

• evidence shows that infants who are allowed to fall asleep on their own or more likely to go back to sleep by themselves if they subsequently awake during the night. Mini childcare experts recommend placing babies in their cots when they are sleeping but still awake, rather than waiting until they have falling asleep.

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The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!

By Mullin, Gerard E.

The Gut Balance Revolution by Gerard Mullin

• breast milk contains bifidobacteria

• breast milk enhances the growth of biofilms — layers of friendly flora that adhere to and line our gastrointestinal tract, protecting against pathogens and infection.

• microbial imbalances my last up to 7 years after delivery.

  • Salminen S, Gibson GR, McCartney AL, Isolauri E. Influence of mode of delivery on gut microbiota composition in seen year old children. Gut 2004;53:1388-89.

• researchers found significant differences between the gut microbes of infants who were strictly formula fed and those who were breastfed. For example, formula-fed infants had higher levels of the pathogenic organism. Clostridium difficile, which can potentially cause an aggressive course of diarrhea.

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Sicker, Fatter, Poorer: The Urgent Threat of Hormone-Disrupting Chemicals to Our Health and Future . . . and What We Can Do About It

By Trasande MD MPP, Leonardo

Sicker Fatter Poorer by Leonardo Trasande

Lower birth weights are a major concern because babies with lower birth weights are more likely to have cognitive and cardiovascular problems later in life.

The neurodevelopmental experts I brought together in 2014 looked at three carefully conducted long-term human studies, one of them by Ginny Rauh and her team at Columbia, another in New York City, and one from a farmworker community in California.101 They all gave the same interpretation: As exposure to these insecticides during pregnancy went up, the child’s IQ went down; the only question was by how much. The data suggested that for each tenfold increase in pesticide level, the effect ranged from 1.4 to 5.6 points.102

• (101. This project would not have been possible without the support of two leading scientists who have played crucial roles in our understanding the effects of chemicals on thyroid hormone and brain development in animals. Tom Zoeller is a professor of biology at the University of Massachusetts at Amherst, and was a leader in the group that wrote the World Health Organization and United Nations Environment Programme report in 2012 that put endocrine disruption on the global public health map. Barbara Demeneix is a British biologist and endocrinologist at the Museum de la Histoire Naturelle, the Parisian version of the American Museum of Natural History. We were joined in this project by French economist Martine Bellanger and Danish epidemiologist Phillipe Grandjean, who splits his time between the Harvard TH Chan School of Public Health and the Southern Denmark University.

• 102. Bellanger M, Demeneix B, Grandjean P, et al.)

In 2007, a study of breast milk and placental tissue in mothers of Danish and Finnish boys with cryptorchidism, as well as a similar group without the condition, were used to assess exposure in the earliest phases of life. Consistent with Niels’s TDS hypothesis, PBDE levels in breast milk were much higher in the mothers of boys with cryptorchidism compared to the others. There were not differences in placental levels of the flame retardants. However, PBDE is very fat soluble, meaning it accumulates much less in the placenta, making differences in this study harder to detect than for breast milk.

Acetaminophen is well-known as the only pain medication obstetricians deem safe for pregnant women to take. But, like many drugs in pregnancy, while there have been studies of acetaminophen in animals, the safety of acetaminophen has not been fully assessed in pregnant women. When researchers started to recognize the effects of phthalates on the male reproductive tract, they also realized that acetaminophen and phthalates have a lot in common in their chemical structure. And, unfortunately, studies have begun to raise the alarm about acetaminophen and other analgesics commonly used in pregnancy.268

• (268. Konkel L. Reproductive headache? Investigating acetaminophen as a potential endocrine disruptor. Environmental Health Perspectives. 2018;126(3):032001.)

In animals, acetaminophen exposure shortens the anogenital distance in males. Human studies have identified higher rates of undescended testis in boys whose mothers took acetaminophen, particularly when exposure was in the second trimester.269,270 Not all studies of pregnant women have confirmed this phenomenon,271 but most of these studies have relied on questionnaires that ask mothers to recall their use of analgesics over a relatively long period in pregnancy, 6 to 8 weeks or so. Acetaminophen does not produce a long-term reduction in pain and fever because it is excreted from the body quickly, and so exposures in pregnancy are short and vary in their timing. That timing may matter for the male reproductive organs as they develop.

• (269. Kristensen DM, Hass U, Lesne L, et al. Intrauterine exposure to mild analgesics is a risk factor for development of male reproductive disorders in human and rat. Human Reproduction. 2011;26(1):235–244. [back]

• 270. Snijder CA, Kortenkamp A, Steegers EA, et al. Intrauterine exposure to mild analgesics during pregnancy and the occurrence of cryptorchidism and hypospadia in the offspring: The generation R study. Human Reproduction. 2012;27(4):1191–1201. [back]

• 271. Kristensen DM, Mazaud-Guittot S, Gaudriault P, et al. Analgesic use—prevalence, biomonitoring and endocrine and reproductive effects. Nature Reviews Endocrinology. 2016;12(7):381–393.)

The United States has one of the highest rates of preterm birth worldwide. You might wonder if environmental factors contribute to this important predictor of child health. The evidence suggests that they do: a study in the hospital where Martin was born, published by Kelly Ferguson (now at the National Institute of Environmental Health Sciences) and her colleagues, documented strong associations of a phthalate used in food packaging, DEHP, with higher odds of preterm birth, especially preterm birth precipitated by early labor or rupture of the membranes.276 It’s complicated to sort out whether phthalate-induced preterm birth is happening by an endocrine mechanism. Phthalates also induce inflammation and oxidative stress, which can make the placenta not function as well as it should.

• (276. Ferguson KK, McElrath TF, Meeker JD. Environmental phthalate exposure and preterm birth. JAMA Pediatrics. 2014;168(1):61–67.)

Remember that chemical exposures in a pregnant woman can affect at least three generations: the exposed mother, her child, and her children’s children. Germ cells, the cells in the testis or ovary that contribute to a child, are programmed from the time the mother (or father) is in her (or his) mother’s womb. Add in the complexity that signals for gene expression (without changes in the code) may get passed even farther down the family tree, and you can see the many ripples from the tsunami.

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Unstoppable: A 90-Day Plan to Biohack Your Mind and Body for Success

By Angel, Ben

Unstoppable by Ben Angel

According to research from the University of Calgary, prebiotics may even assist in the fight against childhood obesity by helping to “reduce body fat in children who are overweight or obese by altering their gut microbiota.”27

• (27.  “Prebiotics Reduce Body Fat in Overweight Children,” ScienceDaily, June 7, 2017, www.sciencedaily.com/releases/2017/06/170607123949.htm.)

A study published in the American Journal of Psychiatry in 2005 indicates that children who previously were malnourished experience an increased rate of behavior-related disorders and behaviors as they age. Could this be one of the root causes of individuals giving up on their goals, their community, and themselves?

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The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight

By Panda PhD, Satchin

Circadian Code by Satchin Panda

A 2016 study on 600 children showed that children who have increased screen time are more likely to have poor sleep quality and problem behaviors.6

• (6  J. Parent, W. Sanders, and R. Forehand, “Youth Screen Time and Behavioral Health Problems: The Role of Sleep Duration and Disturbances,” Journal of Developmental and Behavioral Pediatrics 37, no. 4 (2016): 277–84.)

researchers safely covered premature infants’ cribs for a few hours during the night, blocking bright light.10 This simple adoption of a light-dark cycle accelerated the babies’ growth and development to such an extent that it reduced their hospital stay by as much as 30 percent. The babies gained weight faster (a faster body weight gain correlates with better overall brain development) and their heart rate was more stable.

• (10  S. Vásquez-Ruiz et al., “A Light/Dark Cycle in the NICU Accelerates Body Weight Gain and Shortens Time to Discharge in Preterm Infants,” Early Human Development 90, no. 9 (2014): 535–40.)

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Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat

By Jaminet Ph.D., Paul, Jaminet Ph.D., Shou-Ching

The Perfect Health Diet by Paul Jaminet

human babies at birth have the largest percentage of body fat of all three. And why? Because body fat supports the growth and development of the brain, much of which happens in the first five years of life. And it is that ability to store body fat that helped us ascend the evolutionary ladder.

Breast-fed infants experience many health benefits compared to formula-fed babies. The mortality rate from infectious disease is far lower in breast-fed babies. A study from Brazil found that non-breast-fed babies were 14.2 times more likely to die of diarrhea and 3.6 times more likely to die of respiratory infections than exclusively breast-fed babies. Partially breast-fed babies were 4.2 times more likely to die of diarrhea and 1.6 times more likely to die of respiratory infections than exclusively breast-fed babies.4

• (4. Victora, C. G. et al., “Evidence for protection by breast-feeding against infant deaths from infectious diseases in Brazil,” The Lancet 2, no. 8554 (August 8, 1987): 319–22, http://pmid.us/2886775.)

Some benefits of breast-feeding are long-lasting. In the Promotion of Breastfeeding Intervention Trial (PROBIT), children whose mothers had participated in a World Health Organization program that encouraged them to breast-feed had a substantially higher IQ at age six—5.9 IQ points higher—and better academic ratings from teachers than children whose mothers had not participated.5 Another study found that breast-fed infants had IQs that were 8.3 points higher at age 8 than formula-fed infants.6

• (5. Kramer, M. S. et al., “Breastfeeding and child cognitive development: New evidence from a large randomized trial,” Archives of General Psychiatry 65, no. 5 (May 2008): 578–84, http://pmid.us/18458209.

• 6. Lucas, A. et al., “Breast milk and subsequent intelligence quotient in children born preterm,” The Lancet 339, no. 8788 (February 1, 1992): 261–64, http://pmid.us/1346280.)

The Composition of Human Milk

• Along with water, the main constituents of milk are:7

• The sugar lactose (which is composed of the simple sugars glucose and galactose). Human milk typically has 70 grams of lactose per liter.

• Fats, typically 40 grams per liter.

• Human milk oligosaccharides—special sugars that, like fiber, are indigestible by humans but feed gut bacteria. Human milk typically has 15 grams of oligosaccharides per liter.

• Protein, typically 8 grams per liter.

  1. (7. Zivkovic, A. M. et al., “Human milk glycobiome and its impact on the infant gastrointestinal microbiota,” issue supplement 1, Proceedings of the National Academy of Sciences of the United States of America 108 (March 15, 2011): 4653–58, http://pmid.us/20679197.)

How Cholesterol Phobia Spoiled Infant Formula

One would think the designers of infant formula would try to make an exact copy of human breast milk. Alas, they don’t. Infant formula is cholesterol-deficient. Formula typically has only 10 to 30 milligrams per liter of cholesterol, one-tenth the amount in human breast milk.17 This deficiency has consequences. Breast-fed babies reach normal serum cholesterol levels by age six months, while formula-fed babies are severely cholesterol-deficient at age six months.18 Cholesterol is important for neurological function and immunity, so this could be a reason why formula-fed babies have lower IQs and higher rates of infectious disease mortality.19

• (16. Food and Nutrition Board, Institute of Medicine, Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients) (Washington, DC: National Academies Press, 2005), 547, www.nap.edu/openbook.php?record_id=10490&page=547.

• 17. Ibid., 546, www.nap.edu/openbook.php?record_id=10490&page=546.

• 18. Isomura, H. et al., “Type of milk feeding affects hematological parameters and serum lipid profile in Japanese infants,” Pediatrics International (March 21, 2011), http://pmid.us/21418403. Jaminet, P., “Low serum cholesterol in newborn babies,” July 14, 2011, http://perfecthealthdiet.com/?p=4079.

• 19. For discussions of the role of serum cholesterol in immune function, see Jaminet, P., “HDL and immunity,” April 12, 2011, http://perfecthealthdiet.com/?p=3112. Jaminet, P., “Blood lipids and infectious disease, part I,” June 21, 2011, http://perfecthealthdiet.com/?p=3836. Jaminet, P., “Blood lipids and infectious disease, part II,” July 12, 2011, http://perfecthealthdiet.com/?p=4066.)

At birth, a baby’s body is only about 5 percent of adult size, yet the infant’s brain already weighs fully 28 percent of its adult weight. By age 1, the infant brain weighs 75 percent of its adult size and by age 6, 90 percent.20 So the infant brain is not only very large compared to its body, it also grows faster than the rest of the body throughout the first year of life. The infant brain uses a lot of energy. At birth, the infant brain accounts for 11 percent of body weight but fully 74 percent of calorie consumption. By comparison, the adult brain accounts for just 2 percent of body weight and 23 percent of calorie consumption.21

Because pregnant women donate nutrients to their developing babies, mothers may become malnourished during pregnancy. Postpartum depression, for instance, is linked to iron deficiency.8

• (8. Albacar, G. et al., “An association between plasma ferritin concentrations measured 48 h after delivery and postpartum depression,” Journal of Affective Disorders 131, nos. 1–3 (June 2011): 136–42, http://pmid.us/21130499.)

We know from other studies that breast-fed babies have IQs 6 to 8 points higher than formula-fed babies,18

• (18. Kramer, M. S. et al., “Breastfeeding and child cognitive development: New evidence from a large randomized trial,” Archives of General Psychiatry 65, no. 5 (May 2008): 578–84, http://pmid.us/18458209. Lucas, A. et al., “Breast milk and subsequent intelligence quotient in children born preterm,” The Lancet 339, no. 8788 (February 1, 1992): 261–64, http://pmid.us/1346280.)

It is common for children of obese mothers to experience stunted growth.22 The children are malnourished, but not for lack of calories. They lack micronutrients: vitamins, minerals, and other biological compounds. 

• (22. Garrett, J. and M. T. Ruel, “The coexistence of child undernutrition and maternal overweight: Prevalence, hypotheses, and programme and policy implications,” Maternal and Child Nutrition 1, no. 3 (July 2005): 185–96, http://pmid.us/16881899.)

Choline makes babies smarter. Pregnant mothers need to take special care to get adequate choline. Maternal choline deficiency leads to lifelong memory and learning deficits in the child.26

Choline prevents folate deficiency. Choline can perform many of the functions of folate, and relieves folate deficiency.27

Choline is better than folic acid for preventing neural tube defects. Taking a multivitamin with folic acid cuts the risk of neural tube defects in half.28 But in California mothers, the incidence of neural tube defects in the bottom quartile of choline intakes was seventeen times higher than in the top quartile; among the median group the risk was seven times higher.29

• 26. Zeisel, S. H., “The fetal origins of memory: The role of dietary choline in optimal brain development,” issue supplement, Journal of Pediatrics 149, no. 5 (November 2006): S131–36, http://pmid.us/17212955.

• 27. Niculescu, M. D. and S. H. Zeisel, “Diet, methyl donors and DNA methylation: Interactions between dietary folate, methionine and choline,” issue supplement, Journal of Nutrition 132, no. 8 (August 2002): 2333S–35S, http://pmid.us/12163687.

• 28. Thompson, S. J. et al., “Periconceptional multivitamin folic acid use, dietary folate, total folate and risk of neural tube defects in South Carolina,” Annals of Epidemiology 13, no. 6 (July 2003): 412–18, http://pmid.us/12875798.

• 29. Shaw, G. M. et al., “Choline and risk of neural tube defects in a folate-fortified population,” Epidemiology 20, no. 5 (September 2009): 714–19, http://pmid.us/19593156.)

That last statistic is worth pondering. Completely saturating the body with folate cuts the rate of neural tube defects in half. Partially relieving choline deficiency cuts the rate by a factor of 17. (Remember, most of the women in that top quartile were getting less than the U.S. Adequate Intake level of choline.) It seems likely that neural tube defects are a result of choline deficiency, and folic acid is a poor way to relieve choline deficiency

At the moment of birth, infants have extremely low LDL levels and a total serum cholesterol level of about 72 milligrams per deciliter.25 (Low LDL levels prevent babies in the womb from forming antibodies against their mom.) As a result of low LDL levels, infants have a limited ability to form antibodies and their immunity is impaired.

• (25. Mishkel, M. A., “Neonatal plasma lipids as measured in cord blood,” Canadian Medical Association Journal 111, no. 8 (October 19, 1974): 775–80, http://pmid.us/4370703.)

In breast-fed infants, serum cholesterol rises rapidly, reaching 163 milligrams per deciliter at age one month and 194 milligrams per deciliter at age six months.26 This serum cholesterol level, around 200 milligrams per deciliter, is where immune function is normal. Cholesterol rises more slowly in formula-fed infants, reaching only 140 milligrams per deciliter at age six months27—one reason formula-fed infants suffer more frequent infections.

• (26. Isomura, H. et al., “Type of milk feeding affects hematological parameters and serum lipid profile in Japanese infants,” Pediatrics International 53, no. 6 (December 2011): 807–13, http://pmid.us/21418403. 27. Ibid.)

To get in sync, circadian clocks require a small “nudge” from physical activity to inform them that it is daytime, not night. It is this “nudge” that extends life. An indication that daytime exercise promotes good circadian rhythms is its effect on sleep quality. For every additional hour of physical activity during the day, children fall asleep three minutes more quickly and sleep twenty minutes longer.59 The same pattern holds in adults.60

• (59. Nixon, G. M. et al., “Falling asleep: The determinants of sleep latency,” Archives of Disease in Childhood 94, no. 9 (September 2009): 686–89, http://pmid.us/19633062. A hat tip to Anahad O’Connor, “The claim: Exercise more during the day, and you will sleep better at night,” The New York Times, November 30, 2009, www.nytimes.com/2009/12/01/health/01really.html.

• 60. King, A. C. et al., “Moderate-intensity exercise and self-rated quality of sleep in older adults. A randomized controlled trial,” JAMA, The Journal of the American Medical Association 277, no. 1 (January 1, 1997): 32–37, http://pmid.us/8980207.)

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Dirty Genes: A Breakthrough Program to Treat the Root Cause of Illness and Optimize Your Health

By Lynch, Ben

Dirty Genes by Ben Lynch

• During pregnancy, your body is methylating even more than usual to support the developing baby and its placenta. Nausea, vomiting, or gallbladder issues—all common during pregnancy—are frequently caused by poor methylation. And did you know that neural tube defects and congenital heart defects are not results of a folic acid deficiency, as we so often hear? They are results of a methylation deficiency. Most health professionals aren’t aware of this either—but now you are. So if you’re pregnant or planning to become pregnant, make sure that you and your partner are both getting all the nutrients you need to methylate properly

• Another NOS3 danger is birth defects. During fetal development, your baby is growing rapidly and needs you to form new blood vessels to nourish his or her developing cells and tissues. If a dirty NOS3 slows down your ability to form these blood vessels, your baby’s heart won’t get the support it needs and he or she could develop a congenital heart defect—which, as it happens

• During pregnancy, women experience high levels of estrogen and nitric oxide. In fact, estrogen stimulates NOS3 to work better and to produce more nitric oxide. This additional nitric oxide is essential for forming new blood vessels, preventing blood clots, and increasing blood flow to the developing baby. If you have a dirty NOS3 during pregnancy, you’re at increased risk of recurrent miscarriage, congenital birth defects, and preeclampsia. I want you to know about these risks ahead of time so that you can support your NOS3 as needed and prepare for a safe pregnancy.

• Researchers have found that mothers who consumed more choline during pregnancy have babies with improved memory and learning abilities, while mothers with a lower-choline diet during pregnancy tend to have children with decreased memory and more learning disabilities. A number of studies have found that most pregnant women in the United States are choline-deficient, so please work with a naturopathic physician or integrative/functional medicine doctor to make sure that you and your baby are getting all the choline and methylfolate you need.

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Peak by Marc Bubbs

Your brain is 60 percent fat. One-third of this amount is made up of the long chain omega-3 fat DHA (docosahexaenoic acid), which plays a critical role in supporting membrane fluidity and structure, cell signaling, inflammation cooling, and nerve growth (via BDNF) in the brain.44 During fetal development, the long chain omega-3 fat DHA and the omega-6 fat AA (arachidonic acid) accumulate in the central nervous system, whereas only very small amounts of eicosapentaenoic acid (EPA) are found there. Experts assume these highly unsaturated fats are continuously exchanged throughout our lifetime, but very little is actually known about the transfer across the blood–brain barrier. In animals, supplementing with DHA increases the concentration of DHA in the central nervous system, and the supplemental omega-3 shows improved cognition, reduced neuronal edema, increased dendrite growth, and stabilization of brain energy levels.45

• 44. Daniella Tassoni et al., “The role of eicosanoids in the brain,” Asia Pacific Journal of Clinical Nutrition 17, Supplement 1 (2008).

  45. James D. Mills et al., “Omega-3 fatty acid supplementation and reduction of traumatic axonal injury in a rodent head injury model,” Journal of Neurosurgery 114, no. 1 (2011), https://doi.org/10.3171/2010.5.jns08914.)

Peak: The New Science of Athletic Performance That is Revolutionizing Sports

By Bubbs, Dr. Marc

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NOURISHMENT by Fred Provenza

In humans, the flavor of breast milk varies from one mother to another and from one day to the next, depending on the foods eaten in a meal. When mother eats a variety of foods, breastfeeding — unlike monotonous formula feeding — can provide an infant with a rich source of sensory variety. As a result of early and varied flavor experiences, breasted infants are more willing to eat similarly flavored foods at weaning. Assuming teh mother diet is diverse, varied sensory experiences with food flavors in mothers milk may explain why children who are breastfed tend to be less picky and more willing to try new foods during childhood.

• J. A. Mennella and J.C. Trabulsi, “Complementary Foods and Flavor Experiences: Setting the Foundation,” Annals of Nutrition and Metabolism 60 (2012): 40-50

nowadays, many offspring are “prepared” in utero to eat a highly processed diet, even to the extent of being born with a suite of metabolic disorders.[56] Maternal obesity and diabetes during pregnancy increase the risk of obesity and type 2 diabetes in offspring.[57] Insulin-producing cells in the pancreas of a fetus of a diabetic mother are stimulated to grow in size and number due to high levels of blood sugar in mothers diet. That, in turn, causes the fetus to produce more fat, which causes gat babies in a malicious cycle. The greater a woman’s weight gain during pregnancy, the higher the risk her child will be overweight by three years of age and will continue to be overweight into adolescence and adulthood.[58] With each passing generation for the last century, these maternal effects have accumulated, and they have led to the twin-epidemics of obesity and type 2 diabetes. 

Nourishment: What Animals Can Teach Us about Rediscovering Our Nutritional Wisdom

By Provenza, Fred

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Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging

By Greenfield, Ben

Boundless by Ben Greenfield

Calcium

• Kids produce new bone tissue on a daily basis. In fact, minimizing the effects of age-related bone loss begins during childhood and particularly puberty, when bone tissue undergoes massive spikes in growth. Kids from four to eight years old need 1,000 mg of calcium per day, and kids from nine to thirteen years old need 1,300 mg per day. It is crucial that calcium be accompanied by adequate levels of vitamin D and vitamin K.

• In raising my own children, I have realized that kids (and adults) digest organic raw dairy, goat’s milk, camel’s milk, and A2 dairy (dairy that doesn’t have A1 protein, which some people are sensitive to) far more easily than commercial cow’s milk, and without risk of gut damage unless a true food allergy is present. The best sources of calcium are sardines with the bones, hard cheeses like cheddar and pecorino, raw milk, full-fat fermented dairy products like yogurt and kefir, and dark leafy greens like collard greens, kale, and Swiss chard.

Iodine

• Iodine is an essential nutrient (meaning it is not produced by the body; it must be ingested from an outside source) and is necessary for proper thyroid hormone production. Thyroid hormone regulates growth factors, such as growth hormone, that contribute to cognitive and physical growth. Iodine deficiencies are associated with stunted height as well as lower IQ scores. Kids from four to eight years old need 90 mcg per day, while kids from nine to thirteen years old need 120 mcg per day. The best sources are seaweed (kombu, kelp, and nori have the highest content) and milk. For example, my children often strike off to school with sardines, anchovies, mackerel, or herring wrapped in nori.

Iron

• Iron supports neurological development and blood cell formation. Kids from four to eight years old need 10 mg per day, while kids nine to thirteen years old (for girls, prior to menarche) only need 8 mg per day. The best sources are red meat, organ meats such as chicken liver, and shellfish (especially clams, if your kid has a taste for shellfish). Meat is a better source than plants because the iron bound to heme—the non-protein part of hemoglobin and the molecule that carries oxygen in the blood—is more bioavailable than iron that is not bound to heme. Iron from non-meat sources, such as spinach, lentils, beans, and cashews, should be combined with high sources of vitamin C, such as citrus fruits and dark leafy greens, to improve the bioavailability of the iron. For example, another frequent lunchbox item for our children is thinly sliced chunks of steak; organic elk, bison, buffalo, or beef jerky; braunschweiger; pemmican; or headcheese; along with kiwis, orange slices, and steamed greens.

Zinc

• Zinc supports physical growth and immune system development. Research suggests that 5 to 6 mg of supplemental zinc per day can reverse delayed growth in kids. Other research suggests that zinc supplementation in zinc-deficient kids under the age of five can reduce diarrheal infections and pneumonia. Kids from four to eight years old need 5 mg per day, while kids from nine to thirteen years old need 8 mg per day. The best sources are red meat (particularly lamb), oysters, crab, and lobster.

Vitamin A

• Severe vitamin A deficiency can cause night blindness and permanent blindness and mild deficiency increases the risk of upper respiratory tract infection, while adequate amounts can enhance eye health, bone health, and balanced hormones. Kids from four to eight years old need 400 mcg per day, while kids from nine to twelve years old need 600 mcg per day. The best sources are liver, cod liver oil, eggs, full-fat dairy, sweet potatoes, kale, spinach, and carrots. A mess of scrambled eggs with cheese, sweet potatoes, and kale is a typical breakfast for our kids, and dinners include roasted carrots, yams, or steamed greens.

The B12

• The requirement for kids from four to eight years old is 1.2 mcg per day, while for kids from nine to thirteen years old, it’s 1.8 mcg per day. The only sources of vitamin B12 are animal products like red meat, poultry, fish, and shellfish, so if you are raising a plant-based eater, they will definitely need to supplement with B12.

Vitamin K2

• Vitamin K2 is responsible for the proper absorption of calcium and for shuttling calcium into your teeth and bones. Effective doses for adults tend to range between 50 and 200 mcg per day, and since vitamin K2 is very safe to consume, it is fine for kids to consume the low end of that range. The best sources are natto (a Japanese fermented soybean dish), egg yolks, grass-fed butter (particularly Green Pastures X-Factor Butter Oil), cream, ghee, liver, gouda cheese, kefir, sauerkraut, and emu oil. (Emu oil contains over fifty times more vitamin K2 than chicken liver or cheese, four times more than duck fat, twenty-five times more than cream and butter, and ten times more than ghee and egg yolks. Walkabout Australian Emu Oil is a good brand.)

Choline

• Choline assists the liver with processing fat and toxins and acts as a precursor to the neurotransmitter acetylcholine, making choline a critical part of enhancing memory formation and skill acquisition. Kids from four to eight years old need 250 mg per day, while kids from nine to thirteen years old need 375 mg per day. The best sources are egg yolks and liver. (Getting the impression yet that your child should be eating eggs and organ meats?)

Additional information:

• Children generally absorb twice the amount of radiation as adults (and their bone marrow alone absorbs up to ten times more!): Leeka Kheifets et al., “The Sensitivity of Children to Electromagnetic Fields,” Pediatrics 116, no. 2 (August 2005): 303–13, https://doi.org/10.1542/peds.2004-2541.

• Exposure to radio frequency radiation from WiFi and cellular phones can disrupt normal cellular development, especially in babies and children. Several studies… the disruption of protein synthesis is so severe that the authors of one study noted, “This cell property is especially pronounced in growing tissues, that is, in children and youth. Consequently, these population groups would be more susceptible than average to the described effects: Myung Chan Gye and Chan Jin Park, “Effect of Electromagnetic Field Exposure on the Reproductive System,” Clinical and Experimental Reproductive Medicine 39, no. 1 (March 2012): 1–9, https://doi.org/10.5653/cerm.2012.39.1.1; Diana Henz, Wolfgang I. Schöllhorn, and Burkhard Poeggeler, “Mobile Phone Chips Reduce Increases in EEG Brain Activity Induced by Mobile Phone-Emitted Electromagnetic Fields,” Frontiers in Neuroscience 12 (April 2018): 190, https://doi.org/10.3389/fnins.2018.00190.

• When pregnant women are exposed to air pollution, it can cause preterm births and is associated with asthma, autism, lower IQ, and worse performance on standardized tests in their children: Tara Kerin et al., “Association Between Air Pollution Exposure, Cognitive and Adaptive Function, and ASD Severity Among Children with Autism Spectrum Disorder,” Journal of Autism and Developmental Disorders 48, no. 1 (January 2018): 137–50, https://doi.org/10.1007/s10803-017-3304-0; Ying Liu et al., “The Association between Air Pollution and Preterm Birth and Low Birth Weight in Guangdong, China,” BMC Public Health 19, no. 1 (January 2019), https://doi.org/10.1186/s12889-018-6307-7; Frederica P. Perera et al., “Prenatal Airborne Polycyclic Aromatic Hydrocarbon Exposure and Child IQ at Age 5 Years,” Pediatrics 124, no. 2 (August 2009): 192–202, https://doi.org/10.1542/peds.2008-3506; Tara Kerin et al., “Association Between Air Pollution Exposure, Cognitive and Adaptive Function, and ASD Severity Among Children with Autism Spectrum Disorder,” Journal of Autism and Developmental Disorders 48, no. 1 (January 2018): 137–50, https://doi.org/10.1007/s10803-017-3304-0; Yulong Chen, “Air Pollution and Academic Performance: Evidence From China,” SSRN Electronic Journal, November 2018, 1–36, https://doi.org/10.2139/ssrn.3341008.

• CNN reported on a major study showing that the same air pollution that results in cognitive decline now affects 95 percent of humans worldwide: Jason Kilian, and Masashi Kitazawa, “The Emerging Risk of Exposure to Air Pollution on Cognitive Decline and Alzheimers Disease – Evidence from Epidemiological and Animal Studies,” Biomedical Journal 41, no. 3 (July 2018): 141–62, https://doi.org/10.1016/j.bj.2018.06.001; James Griffiths, “Air Pollution Is Making Us Dumber, Study Shows,” Cable News Network, August 28, 2018, https://edition.cnn.com/2018/08/27/health/air-pollution-cognitive-abilities-intl/index.html.

• In one test of furniture for a baby’s nursery, a rocker put off seven times more formaldehyde than the State of California considers safe, the paint for the nursery contained five times the amount of chemical gases as the recommended limit, and more than one hundred chemicals wafted from the crib mattress, including alcohols and industrial solvents: Tunga Salthammer, Sibel Mentese, and Rainer Marutzky, “Formaldehyde in the Indoor Environment,” Chemical Reviews 110, no. 4 (January 2010): 2536–72, https://doi.org/10.1021/cr800399g; Environment California Research & Policy Center, Travis Madsen and Rachel Gibson, “Toxic Baby Furniture: The Latest Case for Making Products Safe from the Start,” Environment California Research & Policy Center, May 6, 2008, https://environmentamerica.org/sites/environment/files/reports/Toxic-Baby-Furniture—The-Latest-Case-for-Making-Products-Safe-from-the-Start.pdf

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Precision Nutrition

Nutrition and pregnancy

Most people recognize that during pregnancy, the mother's habits can affect the health of her offspring. Thus it's important that clients know what to eat and what to avoid when pregnant. To begin with , pregnancy is a period of anabolism, or growth. Women should eat more when pregnant than they typically do, and recognizethat the resulting weight gain is a critical part of a healthy pregnancy. Studies show that low gestational weight gain (in other words, not gaining enough weight when pregnant) often results in infants with low birth weights, who may experience delayed development. The mother's weight determines fetal weight. if she does not gain enough weight, the fetus may remain small simply to protect Ihe mother's bodyweight. Here are some guidelines for weight gain during pregnancy,

• Underweight women should gain between 25 and 35 Ib

• Overweight women should gain no more than 15 to 25 Ib

• Women 5'2" or shorter should gain between 10 and 25 Ib

To achieve this weight gain, women should ingest an additional 300-500 kcals per day, and closer to 500 if exercising regularly. This means total intake could climb to 2500 or 3000 kcal per day during pregnancy. Of course, if the food choices are sound during this increased intake, the pregnant wom an will also benefit from an increase in vitamins, minerals, and phytonutrients. This is also critical to the mother's health as well as the health of the developing fetus. Without this adequate calorie and micronutrient intake, the rapidly developing fetus can be subject to a host of birth defects. Inadequate nutritional status during development can also have consequences for the child's later life, even as an adult. poor nutrition during fetal development can lead to eventual cardiovascular disease, hypertension, and Type II diabetes yea rs later.

During pregnancy, women should avoid the following,

• Alcohol and caffeine (more than 300 mglday); high intakes of alcohol and caffeine can lead to birth defects and spontaneous abortion

• Tobacco

• Cured/deli meats, raw eggs, and raw seafood, all of which can carry harmful bacteria

• Artificial sweeteners

• More than 6 ounces of fish per week, because of potential heavy metal contamination. In particular, women should avoid shark, swordfish, king mackerel, and tilefish, which are known to be high in mercury.

• Empty calories (i.e., junk food containing processed ingredients, sugar, and little nutrition)

Nutrient Status

Folate

• Folate (vitamin 89) is essential to prevent neural tube defects. Intake is most critical within the first few weeks of pregnancy. Dark green leafy vegetables and legumes are good sources. Many other breads and cereal are fortified. Those of child bearing age should include ample folate and typically, a folic acid supplement is recommended by many doctors.

Vitamin D

• A deficiency in vitamin D can lead to minimal calcium absorption and a low infant birth weight. Vitamin D is found in small amounts in many foods as well as in several fortified foods. Sun exposure (20-30 minutes, 2-3 times per week) is the ideal source for vitamin D

Calcium

• Calcium intake can be important for the prevention of a condition known as pre·eclampsia . Pre-eclampsia leads to hypertension and protein in the urine of pregnant women . Calcium needs are increased dUfing pregnancy. Good sources include dark green leafy vegetables, bok choy, tofu, legumes, figs, seeds, nuts, fortified milks and fortified cereals

Iron

• Iron is essential for many processes, especially during pregnancy. Legumes, dark green vegetables, dried fruits, molasses, nuts, seeds, whole grains and animal foods contain iron. When one consumes vitamin C with iron-containing foods, absorption is enhanced.

Zinc

• Zinc is important not only for athletes but pregnant women. Its role in growth and development is critical in the developing fetus. Legumes, nuts, whole grains, cereals and animal foods are good sources of zinc. Deficiency can lead to congenital malformations.

Protein

• Overall protein intake should be increased by at least 25 grams during the second and third trimesters. This can be obtained by increased overall energy intake via whole foods or by ingesting natural, unsweetened protein supplements. This protein becomes part of the fetus' structurat development, as approximately 2.2 Ib (l kg) of protein are incorporated mto the development of the fet us and the placenta ,

Fatty Acids

• Since most women are advised to limit intake of large fish (e.g., tuna) due to potential environmental pollutants, toxins, and contaminants during pregnancy, pregnant women should get an ample amount of omega-3 fatty acids from other foods including flax, walnuts, canola oil , hemp, small fish (e.g., herring), algae, green leafy vegetables and seaweed. Supplementation with omega-3 fish oil rich in EPA and DHA has also been shown to be beneficial for both mother and child. Supplementation improves infant brain development during pregnancy and can reduce the incidence of post-partum depression in the mother after giving birth. It's important, though, to avoid oil that comes from the liver of the fish, such as cod liver oil, as this is high in potentially toxic vitamins A and D….Several macronutrients and micronutrients are critical for ensuring the health of both the pregnant mother and her child. Indeed, nearly 35% of major fetal cardiac defects could be prevented by maternal use of vitamin and mineral supplements rich in folate before conception and during the post-conceptual period. In addition to proactively seeking out the best foods, foods high in the vitamins and minerals listed above, it's a good idea to take a multivitamin/multimineral supplement (especially one designed specifically for pregnancy).

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The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection

By Anderson, Scott C., Cryan, John F., Dinan, Ted

Psychobiotic Revolution by Scott Anderson

• Some studies show that children delivered by C-section may lack important Bacteroides species for up to the first 18 months of life, making them more likely to suffer from asthma and allergies. New studies suggest that babies born by C-section react differently to stress, and may even be more susceptible to depression and anxiety — all hypothetically correlated to gut and microbiota health. Not all studies are so downbeat, though: New research has shown that at around 6 weeks, the microbiota of most of these children has normalized, with some of the true to breast-feeding.

Breast-feeding

• mother’s milk contains sugars that baby cannot digest, which seems like a waste of maternal energy, but these sugars aren’t for the baby. They are probiotics designed to feed the accompanying microbes in mother’s milk. And the microbes, in return, produce food for your in the form of fatty acids like butyrate. That makes mother’s milk both a prebiotic and probiotic drink.

• These probiotics not only feed the starter microbiota, they also reduce the release of the stress hormone cortisol, keeping you happy and content

• The first milk produced right after delivery is called colostrum and is packed with hundreds of species of bacteria. It is also full of maternal white blood cells and antibodies to establish a newborn’s foundational immune system — kind of an immune system transplant, designed to provide instant protection for your defenseless body. For such an innocuous-looking substance, milk packs an astounding immunological punch.

• after around 6 months of breast-feeding, the bacteria in your mother’s milk start to change. Instead of bacteria that are expert at digesting milk sugars, teh new milk microbiota starts to look a lot like your mother’s own oral bacteria. This transformation helps prepare you for solid food, because a lot of the work of digesting starts in teh mouth. 

Probiotics to use:

Bifidobacterium breve (1205)

• It improves gut health in both premature babies9 and those born by cesarean delivery,10 often with a lifelong impact

  • 10. Jian-jun Ren, Zhao Yu, Feng-Ling Yang, Dan Lv, Shi Hung, Jie Zhang, Ping Lin, Shi-Xi Liu, Nan Zhang, and Claus Bachert, “Effects of Bifidobacterium breve Feeding Strategy and Delivery Modes on Experimental Allergic Rhinitis Mice,” PloS One 10, no. 10 (2015): e0140018, doi:10.1371/journal.pone.0140018.

Bifidobacterium bifidum

• If you were born vaginally, B. bifidum will be one of your oldest bacterial friends. Newborns typically pick it up as they pass through the birth canal. It competes with pathogens including E. coli and yeasts such as Candida and helps prevent diarrhea. B. bifidum in combination with L. acidophilus and L. casei (in capsule form) for eight weeks has been shown to help people with major depressive disorder.17

  1. 17. Ghodarz Akkasheh, Zahra Kashani-Poor, Maryam Tajabadi-Ebrahimi, Parvaneh Jafari, Hossein Akbari, Mohsen Taghizadeh, Mohammad Reza Memarzadeh, Zatollah Asemi, and Ahmad Esmaillzadeh, “Clinical and Metabolic Response to Probiotic Administration in Patients with Major Depressive Disorder: A Randomized, Double-Blind, Placebo-Controlled Trial,” Nutrition 32, no. 3 (March 2016): 315–20, doi:10.1016/j.nut.2015.09.003.

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Miscellaneous

Infantile colic is the medical diagnosis when babies cry for hours each day, usually between the ages of 3 weeks and 6 months. This produces severe strain on the family, and is a common cause of visits to pediatricians and family physicians in the first year of life. The general belief appears to be that the cause and treatment are unknown.

THE IMPORTANCE OF COLIC

An online search turns up some useful recent articles. In a 2015 review (1) of the literature, authors reiterate that the “cause” of infantile colic is not known, but that it is benign and “self-limiting” (goes away by itself) and that parents should be reassured.

However, the laboratory findings they report in the review article contradict that conclusion, and the most recent research is even more concerning. The immune system of babies with colic is impacted – babies are inflamed, all over their bodies, as demonstrated by blood tests (3). We know that excessive and prolonged inflammation is harmful, and a precursor of most chronic illnesses from allergies, to autoimmunity, cardiovascular disease, mental illness, learning difficulties, arthritis, some cancers, and eventually neurodegenerative diseases like Alzheimer’s and Parkinson’s disease. In fact, some research have tied colic to the later development of migraines (5). We need to figure out what can be done about colic, and then do it.

WHAT CAUSES COLIC?

Based on a 2017 article, it appears now well understood that most cases of infantile colic involve “dysbiosis”, or problems with the baby’s gut bacteria (2). Accordingly, many babies respond to treatment with probiotics, and a frequent laboratory anomaly, an elevated fecal calprotectin, improves along with the baby’s behavior (3). In that study, normal babies had a calprotectin level of 100, while colicky babies were up to 900, and came down to at least 600 as their symptoms improved in response to probiotics.

The calprotectin is a component of white blood cells, the body’s immune cells charged with fighting problem situations. In the functional medicine understanding, calprotectin is likely to increase if something causes the gut to feel “under threat.” This can include infections, unsuitable food, excessive stress, parasites, toxins from present or past mold, and other toxins such as heavy metals and pollution.

To take a step back, it is important to realize that our gastrointestinal tracts are in effect “outside the body”. That is, there is continuous “tube” that starts at the mouth and ends at the anus, and this tube is completely exposed to the environment, the way a donut hole would be for a donut. The body has taken advantage of this to park a majority of the immune system along the intestine, so that the environment can be sampled and processed continuously, and the cells of the immune system can transmit the information to the rest of the body.

The intestine is also tasked with being the organ that absorbs nourishment from food, which is in a sense the opposite from protecting the body from harmful environmental impacts. This makes our intestine a likely location for problems to arise. Hippocrates evidently said “all disease starts in the gut.”

INFLAMED BABIES

When the body is exposed to infections, or toxins, or harmful foods, the immune system sounds the alarm; the individual may experience abdominal cramping and perhaps flu-like symptoms – fatigue, headache, feeling poorly, and feeling grumpy. It’s interesting that infantile colic occurs in the evening, which happens to be a time when the body’s major anti-inflammatory hormone, cortisol, begins to drop off towards nighttime low levels (but that is a guess on my part).

All babies of course are exposed to many environmental impacts, especially from germs and other allergens, and must learn to “tolerate” the vast majority of these influences (since only a very small fraction of germs are dangerous). The “education” of the immune system occurs thanks to “beneficial bacteria” the baby acquires during the first few moments of life, as he or she (hopefully) comes down the birth canal. One of the most abundant and clinically important vaginal bacteria are called Lactobacillus reuteri, and that is one probiotic that works well to improve or resolve infantile colic (2).

HOW SHOULD WE TREAT COLIC?

If we understand this sequence, we can derive many of the likely treatments and prevention for colic. A healthy vaginal biome is the first step – it also plays a role in preventing premature labor and delivery, and chorioamnionitis, a placental inflammation that raises the risk for pregnancy complications and autism spectrum disorder. A healthy vaginal biome prevents bacterial vaginosis and yeast vaginitis. It is depleted by douching, antibiotics, stress, and altered by oral contraceptives in ways not entirely understood (4).

Next, the baby has to be exposed to this biome. The relevant bacteria are not acquired as efficiently in babies delivered by C-sections. L. reuteri can be taken by mouth, in quantities that successfully repopulate the vaginal tract for mothers, and it can be given to babies.

When colicky babies are given L. reuteri, at least 65% of breastfed babies respond with reduced crying and reduced calprotectin (3). The calprotectin level decreases more in the babies that do respond, confirming that there is a group of babies whose calprotectin is high basically because they are low on the L. reuteri.

CHANGING THE DIET

Another treatment that apparently has acquired conventional medicine support is dietary restriction. For exclusively breastfed babies, this means that mom must restrict her food intake. Many foods have been found to be at fault, and in the conventional medical world, where increased gut permeability is not a well-understood phenomenon, there is no attention to restoring mom’s proper gut function.

The treatment of increased gut permeability is poorly defined by research. In the alternative and functional realm, a number of interventions are thought to be helpful in healing a leaky gut. These are summarized as the “5R” protocol, which consists of removing, restoring, repairing, reinoculating, and rebalancing. Basically you need to remove irritants, restore proper digestive juices, repair the barrier with nutrients, reinoculate with probiotics, and rebalance patient’s (usually) overstressed lives.

To take another step back, leaky gut has been a contentious issue between allopathic or conventional medicine on the one side, and naturopathic and unconventional practitioners on the other. However, in this case, one side clearly won, as the junction between intestinal cells was found, on close inspection, to be made up of pores and portals. The body intends for the gut to be permeable at times, most likely to allow gut immune cells to flood into the bloodstream when needed, and relay messages throughout the body. Unfortunately, there is a food that causes leaky gut, at least temporarily in all creatures, and that is the protein gliadin, the main peptide in gluten, which is found in wheat and other grains.

LEAKY GUT

So, to return to the thread of this argument, if a mother has an overreaction to gluten, or another reason for excessive IP, then poorly digested proteins from the foods she eats commonly will find their way into her bloodstream. These proteins will elicit an immune response, because the immune system does not “like” to see poorly digested proteins – it assumes they are dangerous without investigating. These poorly digested proteins presumably make their way into breast milk and are passed down to the baby, who is overreacting due to dysbiosis or toxins.

The baby then becomes inflamed. About 10-40% of babies suffern from colic, depending which source you read. This represents a massive failure on our part to foster the optimal development of the most vulnerable among us.

• Baby's gut wall doesn't close until age 2

VITAMIN D STATUS

Low vitamin D levels during pregnancy can contribute to childhood obesity

• A study that followed 532 mother-child pairs from early pregnancy through age six found an inverse correlation between maternal vitamin D levels and child obesity. One-third of the women in the study had very low 25(OH)-vitamin D concentrations as measured in the first half of pregnancy. Measurements of obesity markers obtained at age four showed significantly increased body mass index and waist circumference in the children of very low vitamin D mothers. This outcome was slightly increased at age six, at which time body fat percentage was measured and also found to be higher among the children in this group. A proposed mechanism follows studies showing that vitamin D can inhibit the conversion of pre-adipocytes into mature fat cells, suggesting that children exposed to very low vitamin D in early gestation might develop a higher adipose cell count. This study highlights the importance of monitoring vitamin D levels, especially during pregnancy. Contributed by Sheena Smith, MS

  • Daraki V, Roumeliotaki T, Chalkiadaki G, et al. Low maternal vitamin D status in pregnancy increases the risk of childhood obesity. Pediatr Obes 2018 Jan 28. doi: 10.1111/ijpo.12267. [Epub ahead of print] http://onlinelibrary.wiley.com/doi/10.1111/ijpo.12267/abstract

Infants born to vitamin D-deficient mothers might be at risk for neonatal brain injury

• A review article published in Neonatology explores the neuroprotective role of vitamin D in the brain development of neonatal and pediatric populations. The authors call attention to several preclinical trials that show infants born to vitamin D-deficient mothers are at a high risk of developing neonatal brain injury. Specifically, the authors identify clinical studies that show neonates with hypoxic-ischemic encephalopathy (HIE) tend to be vitamin D-deficient. Although there is some clinical evidence to support use of vitamin D supplementation to reduce size and severity of brain infarcts, such studies have been performed on animal models or adult humans. To date, there is limited data available on whether additional prenatal or postnatal vitamin D supplementation might influence the prevalence or severity of neonatal HIE. This article raises awareness of the need for further investigation in this area. Contributed by Mario Roxas, ND

  1. Stessman L, Peeples E. Vitamin D and its role in neonatal hypoxic-ischemic brain injury. Neonatology 2018;113(4):305-312.

CESAREAN DELIVERY

it’s faster, more lucrative, and more easily scheduled. In 2013 payment for cesarean delivery is about 50% higher than average payments with vaginal births ($27,866 versus $18,329). It’s no wonder rates of cesarean births increased in the US by 50% between 1996 and 2001.

• infants born by cesarean delivery have an increased risk of developing asthma, allergies, and autoimmune disease in later childhood. Compared with babies delivered vaginally, those delivered by cesarean were 26% more likely to be overweight and 22% more likely to be obese.

BREASTFEEDING, GMOs, and LOW FIBER DIETS

breastfeeding has been associated with a host of positive health outcomes ranging from fewer ear infections to lower risk of leukemia.

• Researchers in Sweden discovered that a substance found in human breast milk called HAMLET (human alpha-lactalbumin made lethal to tumor cells) has elective ability to kill cancer cells

• Breast milk is rich in living white blood cells, immunoglobulins, and oligosaccharides that feed a particular strain of beneficial bacteria from the genus Bifidobacterium.

• The preferred foods to first feed a baby are liver, egg yolks, avocado, and pureed greens

• In 2014 the average daily dietary fiber intake was 16 grams per day, despite the recommended 38 grams. In 2009 the USDA’s Economic Research Service found that in American adults a mere 3% of calories a day came from fruits and 5% of calories from vegetables (the majority of which were potatoes). This is a very far cry from the fiber-rich and plant-centered diets humans ate up until the Industrial Revolution in the late 1800s.

• if a child is exposed to gluten within the first 5 months of life the probability of celiac goes up 500%, if exposed working the first 7 months it's 178%... Baby gets whatever mom eats

RANDOM ADVICE

• The best way to set up young children to be strong is to lay them face down when they're a baby. They will have to do what equates to a push up to investigate what is going on around then which will improve the neck extensors strength... https://youtu.be/tFJy73EtFus

• You achieve 90% of your coordination by age 12. Children should be exposed to as much variety in sports and their environment as possible. Before age 12 it is a priority that kids have fun in whatever sport or endeavor they enter

• Children develope technical skills at the rate with which they develope strength

• To convey important information in a way that will get through to your children, recruit someone they respect. Eg the football coach... Because most of the time they will not listen to you because you're their parent

• Exposure to RF-EMFs and ELF-EMFs during pregnancy, infancy, and childhood is particularly concerning since the rate of cell growth and maturation is highest during these developmental stages. Growing cells are much more sensitive to environmental toxins such as EMFs, compared to established cells. Research has indicated that EMF exposure to growing cells could not only affect an individual cell’s ability to grow and reproduce naturally, but also lead to functional complications. A healthy cell is the foundation for healthy organ function and therefore, when cells are not able to mature properly, the organ’s ability to function optimally is also compromised, leading to poor health outcomes.

INOSITOL IMPROVES PREGNANCY RATES

According to a recent review published this month in Medicine, researchers demonstrated that myo-inositol supplementation can increase pregnancy rate by increasing oocyte and embryo quality during an in vitro fertilization (IVF) program.

Inositol acts as second messenger which regulates several hormones such as follicle stimulating hormone (FSH), thyroid stimulating hormone, and insulin.

Previous studies have shown that an inositol deficiency is common in individuals with insulin resistance and PCOS. There appears to be a reduced ability to process, metabolize, and effectively use inositol from foods, which is a distinctive characteristic feature of insulin resistance. As a result, the nutritional requirements of these patients may not be met by a simple change in the diet, and inositol should be considered a conditionally essential nutrient in these women.

Although inositol is an insulin sensitizing agent commonly used for those with PCOS and insulin resistance, it also has some roles in reestablishing menstrual regularity and ovulation.

This review consisted of 7 studies including 935 women. The average dose of myo-inositol was 4 grams/day over a 3 month period before and during controlled ovulation induction. Myo-inositol supplementation was associated with a significantly improved pregnancy rate in infertile women undergoing an IVF program.

Since inositol plays a role in the regulation of FSH, it is critical for FSH signaling, oocyte maturation, and embryo development. Oocyte and embryo quality are considered to be the main challenge of IVF in assisted reproduction. Inositol is safe, inexpensive, and can have a therapeutic approach for women with fertility issues.

It is important to note that the conversion of myo-inositol to D-chiro-inositol is impaired in individuals with PCOS and insulin resistance, so supplementation in these individuals should take the form of both D-chiro-inositol and myo-inositol.

Also, one must keep in mind that exposure to endocrine-disrupting chemicals (EDCs) including bisphenol A (BPA), phthalates, PCBs, PBBs, PBDEs, pesticides, and heavy metals may also contribute to infertility. It is important to minimize further exposure by eating organic produce, drinking filtered water, using household products that are fragrance-free and free of phthalates and BPA, and replacing non-stick pans with glass, ceramic, or cast iron. Nutrients that support detoxification pathways include n-acetyl-cysteine, glutathione, calcium D-glucarate, milk thistle, and sulforaphane.

By Michael Jurgelewicz, DC, DACBN, DCBCN, CNS

Source: Zheng X, Lin D, Zhang Y, et al. Inositol supplement improves clinical pregnancy rate in infertile women undergoing ovulation induction for ICSI or IVF-ET. Medicine, 2017 Dec;96(49):e8842. doi: 10.1097/MD.0000000000008842.

A SYSTEMATIC APPROACH FOR BREASTFED BABIES

I propose that the correct treatment of infantile colic is this:

• Start the baby and mom on L. reuteri. Mom could start on women’s probiotics, such as Metagenic’s Women’s Probiotic, or even Jarrow’s (though the Jarrow version has lower numbers of bacteria). For the baby, the preparation used in the research studies (6) contained 100 million units daily of L. reuteri. I have not investigated brands for this yet, but it appears widely available.

• Start mom on an elimination diet, hopefully as part of an investigation for leaky gut. Ideally one would figure out the 5Rs. What needs to be eliminated (foods, harmful organisms)? What does mom need for efficient digestion, for efficient gut membrane repair, for an improved gut biome? How can we provide her with the support and guidance she wants to improve the stress level in her life?

• If the baby’s symptoms do not resolve, investigate the baby and mom for toxins, heavy metals, mold, and chronic infections.

• Above all, we must stop saying that colic is some kind of inevitable temporary problem that no one understands or knows how to treat. It likely is of importance to the baby’s and mother’s future health. Colic represents an opportunity to address a breakdown in intestinal function.

References…

1. Am Fam Physician. 2015 Oct 1;92(7):577-582. Infantile Colic: Recognition and Treatment Johnsno, JD, Cocker K, Chang E

2. Pediatrics. 2015;135(suppl 1):S5–S6. In: Abstracts from the 6th Excellence in Pediatrics Annual Conference, December 4–6, 2014, Dubai, United Arab Emirates. Fecal calprotectin during treatment of severe infantile colic with Lactobacillus reuteri DSM 17938. Savino F, De Marco A, Ceratto S, et al.

3. J Pediatr Gastroenterol Nutr. 2017 May;64(5):691-695. Infantile Colic Is Associated With Low-grade Systemic Inflammation. Pärtty A1, Kalliomäki M, Salminen S, Isolauri E.

4. AIDS. 2013 Aug 24;27(13):2141-53. Hormonal contraception decreases bacterial vaginosis but oral contraception may increase candidiasis: implications for HIV transmission. van de Wijgert JH1, Verwijs MC, Turner AN, Morrison CS.

5. Iran J Child Neurol. 2017 Summer;11(3):37-41. Is Infantile Colic an Early Life Expression of Childhood Migraine? Tabrizi M1, Badeli H1, Hassanzadeh Rad A1, Aminzadeh V1, Shokuhifard A1.

6. Pediatrics. 2010;126:e526-e533. Lactobacillus reuteri DSM 17938 in infantile colic: a randomized, double-blind, placebo-controlled trial. Savino F, Cordisco L, Tarasco V, et al.

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Images

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4038976/?fbclid=IwAR1fuOvm5z_hoZDvkM6yECW6n7YMibpaMrnXaYnG2h1C-IsIyX2JeNX3gao

How to win while drinking

Photo by Yutacar on Unsplash

Let’s face it, we know alcohol isn’t good for us but at the same time no one is going to completely cut it out of our lives because at some point we enjoy what it does for us. To counteract the negative effects of drinking in excess check out the following steps to lessen the toxic burden your next night on the town might have:

BEFORE YOUR NIGHT OUT

Eat a light meal. You want some food in your stomach to slow the absorption of the alcohol, but not so much food that you’re overloaded with calories from both the meal and the booze. If not, you risk flooding your body with too much ethanol too fast, and the subsequent conversion into acetaldehyde can overwhelm your antioxidant defenses. Preferably, the meal should include plenty of polyphenol-rich plants and spices, including turmeric powder, ginger, berries, and beets, since anything pungent or colorful is fantastic for alcohol metabolism, as well as quality protein. Adding in a spoonful each of extra-virgin avocado oil, extra-virgin olive oil, and red palm oil will provide the polyphenols and vitamin E that can protect against alcohol-induced oxidative stress, and the monounsaturated and saturated fats in all three protect the liver.

The easiest example of a light meal is a “meat salad”, think mixed greens with your choice of lean protein topped with beets, nuts or seeds, herbs like turmeric or ginger, sprinkle in your olive/avocado/red palm oil and enjoy. A light desert can be a square or two of dark chocolate (not only does the cocoa fat in chocolate protect against ethanol-induced liver damage, but the cocoa polyphenols can increase your antioxidant capacity) or a handful of berries. Make sure to salt the meal with a good mineral-rich salt, such as Redmon’s Real Salt. Another, and perhaps better tasting way to get the benefits of polyphenols without the plant matter is to add a scoop or 2 of Nutridyn’s Fruits & Greens to mineral water and sip on before your party bus arrives.

Take 500 to 600 mg of N-acetylcysteine (NAC) and 1 g of vitamin C. NAC is a precursor to glutathione, the antioxidant responsible for metabolizing alcohol. Hospitals give NAC megadoses to treat Tylenol-based and alcohol-based liver poisoning. Vitamin C helps NAC supply glutathione, an essential antioxidant.

Take 300 to 400 mg of magnesium. Alcohol depletes magnesium and can also cause constipation, and this helps with both. You may want to save this tactic for after the party if you find the magnesium gives you loose stool, which is common, or use a time-release magnesium formula such as Jigsaw MagSRT.

Mix a few spoonfuls of collagen powder into a smoothie or drink of your choice (such as green tea—see below) or drink a cup of organic bone broth. The glycine in collagen and gelatin reduces lipid peroxidation and antioxidant depletion in the liver. Adding vitamin C with a supplement or a squeeze of lemon can increase glycine absorption.

AT THE PARTY

Drink only the highest-quality alcohol available and avoid high-fructose corn syrup, added sugars, and other nasty ingredients. A few good choices are gin or vodka mixed into sparkling water with bitters or a splash of fresh juice; organic or biodynamic wine; or a noncaloric soda such as Zevia mixed with wine and ice for a sparkling cooler. Unless you are drinking the super-fancy, expensive stuff, dilute wine and other spirits with sparkling mineral water to improve hydration. If people ask why you’re ruining the wine with water, inform them that you are making yourself a fancy French sparkler. Add a pinch of salt or one effervescent electrolyte tablet to each glass of water you consume (ideally from a glass bottle, such as Pellegrino or Gerolsteiner).

BEFORE BED

Be sure to get some electrolyte’s in. Mix 1 scoop of your favorite Electrolyte mix (be sure to pick one without added sugars like Dynamic Hydrate) into mineral water, add additional salt to taste. Drink this 30-45 minutes before bed to give yourself enough time to pee before you fall asleep. You can also include up to 1500 mg of any vitamin C supplement with this water..

Consume another 200 mg of magnesium, or a full 400 to 600 mg if you haven’t taken any magnesium yet.

Take four capsules of activated charcoal to sop up any toxins in the gut. Contrary to popular belief, charcoal does not absorb alcohol, but it does absorb toxins, so this step is only truly necessary if you’re unsure of the purity of the compounds you’ve been consuming, or if you have gas and bloating from excess sugars or strange party foods.

Take 3 to 10 mg of melatonin. Alcohol reduces melatonin secretion, which can contribute to annoying early awakenings when all you want to do is sleep in.

IN THE MORNING 

• Drink the same pre-bed drink from the night before, and/or consume a scoop of Fruit’s and Green’s.

• Take two more capsules of activated charcoal and another cap of vitamin C.

• Consume a fatty/protein breakfast that includes eggs so that you can get the benefits of choline..

• Exercise lightly (e.g., take a walk in the sunshine) or sit in a sauna. Do anything that gets you sweating (infrared sauna therapy is best due to the added detox effect). Afterward, take a cold a cold shower to reflect on the previous nights bad decisions!

Concussion Protocol (CTE)

1. Dynamic Brain Restore Powder….first 2 months take 1 scoop twice daily (earlier in the day as it is a nootropic). Then for the following month take 1 scoop per day. For prevention purposes after the first 3 months, take 1/2 a scoop per day. This combo has been shown to heal the brain, increase the dendritic lengthening creating improvement brain cell communication. Improves neuronal glucose metabolism and brain energy.

2. Brain Support…..first 2 months take 2 caps twice daily. Then take 1 capsule twice daily for another month. For preventative purposes, take 1 capsule daily. This formula will reduce brain inflammation and oxidative damage.

3. DHA Liquid Omega Liquid….first 2 months take 1 tablespoon twice daily. The following two months take 1 tablespoon per day. For ongoing brain health and prevention, take 1-2 teaspoons daily. The brain is made up of 60% fat, with 40% of that being DHA. Fish oils reduce axonal and neuronal damage, decreases depression/anxiety because it supports neurotransmitters, reduces neuronal apoptosis, inflammation/edema, and oxidative stress. Also increases BDNF (brain-derived neurotrophic factor).

4. Magtein….first 2 months take 2 capsules 2-3 times daily. The following month take 2 caps twice daily. For preventative purposes take 2 capsules daily. This form of magnesium (magnesium threonate), is the only form of magnesium to substantially cross the blood brain barrier as a signaling molecule for controlling synaptic density and plasticity. Improves sleep and mood.

5. This supplementation along with a Ketogenic Diet high in vegetables, quality protein, and try to eliminate sugar, gluten, and dairy as they are inflammatory and reduce the healing of the brain. Check out the following Keto Food Matrix from Robb Wolf’s Keto Masterclass to create an easy meal.

Personal Training is Dead... again

Looks like the personal training is dead in the water. We've been replaced with videos of home-based bodyweight workouts on youtube. Can't say I'm surprised as the majority of personal trainers are little more than rent-a-friends with the ability to count to 10. If this is you, good riddance, you aren't going to make it through this hiatus because you've provided very little value to your clients and did nothing to advance the public's perception of what a trainer should be.

To be honest, I don't even like being identified as a personal trainer as it's tinged with mediocrity. Yet, I love what I do. I think anyone who has worked with me will agree that I do all that I can to become better at my craft, in order to deliver the best results possible.

My problem is that if the best thing we can offer our clients right now, in their pursuit toward optimizing health, is a bodyweight workout we have definitely lost our way. Or, perhaps it's just me. Maybe I need to change directions. Maybe I've outgrown the framework of the current industry.

There is no downtime in the process of accumulating health. Why do gym closures so strongly affect the majority from continuing to provide value to their clients lives? Because as an industry, we have literally fit ourselves into a BOX. We haven't established ourselves as being able to provide more than a workout routine and nutrition advice, most of it cookie-cutter. This is the time to work with someone knowledgeable enough to help you with more than just how to squat, count calories, or push supplements. Yes, they are all helpful within a gym setting, but where does that leave us now? Plenty of our client continue to have issues that impact sleep, cause rampant inflammation, mitochondrial dysfunction, hypertension, gastrointestinal distress, hyperglycemia, adrenal dysregulation, etc. during this quarantine. And GUESS WHAT, the worst affected are those with the aforementioned issues! This would be the time to work on those issues, but we're not because the majority of us don't know how. And don't give me any bullshit about how "you're not a doctor" because the healthcare industry is worse.

At the end of the day, if you aren't fully invested in what you preach and have no desire to tirelessly learn more, please get the fuck out because I have work to do and you're only making me look bad

something to think about during your quarantine netflix binge...

Since the world is in a health crisis, here is something to thinking about during your quarantine netflix binge...

In epidemiological studies, TV watching has a huge negative effect on health:

- Adults age fifty to seventy-one who watch the most television each day have a 61 percent higher risk of dying than those who watch the least, even after adjustment for amount of exercise. The most vigorous athletes, who exercise more than an hour per day, still have a 47 percent higher risk of dying with greater television viewing.*

- An Australian study found that every hour spent watching TV reduces life expectancy by twenty-two minutes.**

*Matthews, C. E. et al., “Amount of time spent in sedentary behaviors and cause-specific mortality in US adults,” The American Journal of Clinical Nutrition 95, no. 2 (February 2012): 437–45, http://pmid.us/22218159. A hat tip to Gretchen Reynolds, “Don’t just sit there,” The New York Times, April 28, 2012, www.nytimes.com/…/29/sunday-review/stand-up-for-fitness.html, and Dan Pardi, “Buy 1, get 2 free!” Dan’s Plan, blog, May 4, 2012, www.dansplan.com/blog/1501-buy-1-get-2-free.

** Veerman, J. L. et al., “Television viewing time and reduced life expectancy: A life table analysis,” British Journal of Sports Medicine (August 15, 2011), http://pmid.us/21844603. A hat tip to Gretchen Reynolds, “Don’t just sit there,” The New York Times, April 28, 2012, www.nytimes.com/…/29/sunday-review/stand-up-for-fitness.html, and Dan Pardi, “Buy 1, get 2 free!” Dan’s Plan, blog, May 4, 2012, www.dansplan.com/blog/1501-buy-1-get-2-free.)

Developing a System is better than Striving for a Goal

The prevailing wisdom says that the best way to properly transform your body, and health — whether it be through weight loss, muscle gain or improving overall quality of life — is to set specific, actionable goals. This notion of goal setting, while good intentioned, falls short with the majority of people. For example, according to the U.S. News & World Report, the failure rate for New Year’s Resolutions is said to be around 80%, with most people losing their resolve by mid-February. From this we can surmise that goal setting on its own is an ineffective strategy for achieving what we want and even worse for producing long lasting results. 

Goals have the ability to steer us toward short-term results. Yet, because they are inherently self-fulfilling, once they are reached, much of their power quickly dwindles. Most of what was necessarily done to create change — nutritional awareness, monitoring calories, increasing exercise, etc. — to achieve the goal is disregarded or lost. Solidifying any newfound change driven by passion is bound to fail if you’re not thoroughly invested in the process.

The fundamental problem arises as goal-oriented people are seeking to become someone they aren’t. Acting in a way that suppresses the current version of yourself — e.g. eliminating cookies and cakes therefore putting you in a calorie deficit — will allow you to arrive at a weight loss goal, but without a system put into place, willpower can only last so long. By employing measures that restrict them from who they are, without improving upon who they wish to be, in effort to deliver them to a result derived from sacrifice, the inevitable result is that they fall back to the person they were at the start of the process. Success hangs on their ability to overcome the challenges that brought them to their current impasse. As Scott Adams put it in How to Fail Big; “goal-oriented people exist in a state of continuous presuccess failure at best, and permanent failure at worst if things don’t work out.”

In effect, if your goal is to lose 30lbs, you would spend every waking moment until you reach your goal focused on numbers instead of processes, thinking as though you were a failure if things didn’t progress as planned because you are an overweight person who wants to be thin. Until you usher in a system that allows you to think and make choices like the thin version of yourself would make you will inevitably be fighting against progress and exist within a constant state of failure. Because willpower is an easily fatiguable muscle, without a systems-oriented mindset, it can only last so long before delaying gratification takes its toll, and you succumb to failure. 

Goals are a complete-it-and-be-done situation. A specific objective you either achieve or don’t sometime in the future. Being goal-oriented is short-sided if long-term change is the intention. Its approach is driven by sacrifice, deprivation, and blindness to the overt desires of the self you wish to reinvent. Alternatively, a system is something you do everyday to increase your odds of fulfillment throughout the life of the system. A system is something you do on a regular basis with a reasonable expectation that following it will provide you with the body and/or quality of life you desire, ultimately becoming the “after” version of yourself with the implementation of the process.

Simply put, if you’re waiting to achieve it someday in the future it’s a goal. If you’re doing it everyday, it’s a system. 

Losing weight is a goal; eating right is a system. Gaining muscle is a goal; training with purpose and intensity is a system. Improving any specific blood marker is a goal; “eating whole unprocessed foods, getting outside in the sun, moving a lot, sleeping like you’re on vacation, and surrounding yourself with loving relationships” is a health promoting system espoused by researcher and author Robb Wolf. All systems lead to desirable results, but all goals do not provide desirable systems, hence their unsustainability. Goals are about the results you want to achieve, whereas systems are about the processes that lead to those results. 

To achieve a goal, you only need to exhibit a momentary change, but what happens in the long run? Failure. Remission. Relapse. As an illustration, take this example from author James Clear, in his book Atomic Habits: “Imagine you have a messy room and you set a goal to clean it. If you summon the energy to tidy up, then you will have a clean room — for now. But if you maintain the same sloppy pack-rat habits that led to a messy room in the first place, soon you’ll be looking at a new pile of clutter and hoping for another burst of motivation.” Fundamentally, you’re left with the same outcome over and over again because you failed to change the system behind it. 

Results that last have little to do with goals and everything to do with systems. In the above example, you can see that the symptom was treated without addressing the cause. Much like an overweight person with a weight loss goal who has emotional issues with food — dieting will help them achieve a healthy weight, yet doesn’t address the real issue. Their achievement only changes their life momentarily because they were focused on a goal instead of fixing their system. We don’t need better results, we need better systems. Solving problems at the results level is temporary, instead, in order to create permanent change in peoples lives, we need to start solving the problem at a systems level because with the wrong approach to change people aren’t going to rise to their level of goals, they fall to their level of systems. 

None of this is to say that having goals doesn’t matter. It is important to recognize that the power of goals is derived from their ability to provide direction in our journey to become who we want, and live the life we want. This begs the question if you completely ignored your goals and solely focused on the systems your future-self used, could you still succeed in becoming the person you want to be? For example, if you were a coach and completely ignored the goal of winning, and instead focused on improving execution of what your team does in practice each day, would you still get results? Absolutely, because practicing a system to the point of excellence is akin to mastery. The goal of any sport is to finish first or with the highest score. Establishing a system provides a way to out maneuver, out strategize, out power, and out play your opponents. No one enters the arena wanting to lose, but because we are what we consistently do, plenty of teams approach competition with a flawed or suboptimal system. Singularly having a goal of winning, without a system to get there isn’t enough. Those are the coaches who get fired mid-season for staring at the scoreboard wondering why their teams score isn’t higher.

Nick Saban, the head coach of the University of Alabama football team, has what he calls The Process. He encourages players by saying; “Don’t think about winning a Championship. Think about what you need to do in this drill, on this play, in this moment.” The Process is about focusing on the task at hand. The ability to apply your system to what is directly in front of you. By existing in the present, not the distant future we can commit ourselves to excelling in the habits that will take us toward the person we wish to become. 

So, are goals useless? No, but they should be identified as having limited utility. Goals are good for setting direction, but systems are best for making long-term progress, and sustaining the health or life goal you have captured. Without a system — founded on the principles of becoming healthy, lean, and strong — goals can restrict our overall happiness. The implicit assumption behind any goal is this; “once I reach my goal, then I will be happy.” The problem with this goals-first mentality is that you’re continually putting happiness off until the next milestone. 

There once was a great archery master named Awa Kenzo who did not focus on hitting the center of the target with his students, instead he focused on teaching technical mastery of the bow. He spent almost no time instructing his students how to think in a way that would deliver the results they desired — hitting the center of the target. You can fire randomly at a target and hit a bullseye eventually, much like you can follow any dietary program and achieve results, but in a world based on vanity no one wants to hit their target and walk away, they want to keep their target, and the happiness that comes along with it. Fulfilling results come from enacting a system that allows for the target to be continuously hit, with minimal effort, consistently, until a new target is decided upon. While the goal of archery is to hit a bullseye, Kenzo pressed the fact that “the hits on the target are only the outward proof and confirmation of the adherence and trust in the process.” He wanted his students to get so lost in the process that the result wouldn’t be the focus. He wanted them to give up their notions of what archery was supposed to look like. He was demanding that they be present, not focused on their past failures or future outcomes. The process, or systems-first approach, that allows one to become a proficient archer — much like what it takes to become the version of healthy, lean, and strong that you desire — is realized through consistent and purposeful action. 

Body transformation is similar to archery in that you are looking to hit a certain target. You can try so hard on a particular variable that you end up overshooting your target, manifesting more issues and frustrations. While all targets are achievable, the energy you’re spending aiming the arrow is energy not spent developing your system to consistently deliver the best technique. If you’re too conscious of the technical components of shooting, you wont be relaxed enough to deliver the desired result. As marksman say these days, “slow is smooth, smooth is fast.” Because we are what we repeatedly do, a practice of excellence put into action is the surest way to maximize our trajectory and deliver us to the body, health, and life we want. 

A systems-first approach can improve the trajectory by providing us with a structure to follow. If you are not who you want to be it is because the error of your ways has led you astray from the person you want to become. Generally this due to an accumulation of errors. Over time, small decisions can accumulate into large consequences. Think of it as the 1% rule, whereby repeating a 1% error day after day by replicating poor decisions, tiny mistakes and rationalizing little excuses all compound into toxic results. It is this accumulation of too many missteps that eventually lead to larger problems down the road. 

To make this more relevant, in his book Why We Get Fat, author Gary Taubes states that over consuming roughly 1% on your calorie intake over a 20 year period will equate to a 20lb increase in weight. “Since a pound of fat is roughly equal to 3500 calories, this means you accumulate roughly 7000 calories worth of fat every year. Divide that 7000 by 365 and you get the number of calories of fat you stored each day and never burned — roughly 20 calories.” On average, we consume around 2700 calories a day, so matching energy in to energy out, with the 20 calorie mark equates back or our 1% rule. {reference (https://garytaubes.com/inanity-of-overeating/)}

Making a choice that is 1% better or worse seems insignificant in the moment, but over the span of a lifetime, or the course of a journey toward your goal, small choices determine the difference between who you are and who you could be. Therefore, success is the product of implementing a good system, not a singular focus on a distant goal. 

With a systems-first approach, trajectory can be fully applied and set toward gaining the healthful life we all desire. Let’s use a Global Positioning System (GPS) as an analogy for a systems-fist approach to get what we want. It is a literal manifestation of a system designed to get you where you want to be. By allowing the goal to set the direction, we can trust the system to align the course.

• A GPS gets you to your destination faster and with less stress. Not knowing where we are going and without help we can get lost quickly. Trusting the system can alleviate the stress of trying to navigate on your own.

• A GPS provides constant feedback. By constantly assessing your progress, it will keep you aware of where you need to turn and how far you are from your desired destination. 

• A GPS foresees upcoming obstacles. It has the ability to reroute you around roadblocks and anything else that will deter you from arriving at your destination. 

• A GPS will help you get back on track if you happen to deviate from the path. We all have missteps in our journey, but any wrong turn can be righted by rerouting and correcting course.

Whether you want to lose weight, get stronger, or save money, it pays to incorporate  systems-first approach. Without it, you may find yourself lost, confused, and failing over and over. 

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goals set the direction, systems get you there

goals are impermanent, systems are permanent 

goals work on sacrifice, systems work on fulfillment

goals say I want to look fit, systems allow you to be the fit person

goals are about the results you want, systems are about the processes that lead to the results

goals provide a picture of who you want to be, systems allow you to become that person

Quarantine & Chill

With social-distancing in full swing, it may seem like options for improving your health are down to Quarantine and Chill, or participating in the scourge of bodyweight workouts that are woefully ineffective at promoting long-term results. Instead let's look at some options that can be completed within the isolation of your own home!

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NUTRITION

- When stocking your pandemic pantry you should select foods that consist of the greatest nutrient density, with the lowest impact on blood sugar, have the ability to be stored for a relatively extended period. Selecting foods that are highly satiating will be your best option in these times. Look for high in protein (such as meat, dairy, eggs, or protein powder), high in fat (coconut cream, olives, olive oil, nuts or nut butters), and lower starch/fructose containing fruits and veggies (such as all colors of sweet potatoes and carrots, or frozen berries). For more info check out the Fundamentals of Food.

- If you are having trouble piecing together an easy meal use this SUPER SIMPLE MEAL PLANNER.

Combine: 1 Fat + 1 Protein + 1 Veggie + 1 Spice = Delicious and healthy meal!

Combine: 1 Fat + 1 Protein + 1 Veggie + 1 Spice = Delicious and healthy meal!

- Now would be a great time to start a practice of Intermittent Fasting (IF), or choosing a feeding window that is shorter than you're used to. This will not only allow you to conserve on food but also give your body a break from digesting food. Because the body is never dormant it will use the extra time to complete a process called autophagy, which clears out senescent or old defective cells that could cause health problems. Additionally, IF promotes the clearance of pathogens and infectious bacteria, protect against the negative effects of stress and provides time for our gut lining to rest and repair.

- Incorporating a practice of IF is as simple as selecting a window of time you'd like to eat within whether 6,8,10, or 12 hours. Whichever time you pick, you have that long to get all your calories in and then you're done! Example, if you have an 8-hour window and you eat your first bite of food at 6AM, you'll have to get all your calories in by 2PM.

- Supplementation that will help with boosting Immunity are:

- NAC
- Vitamin C
- Zinc
- Glycine
- Glutamine
- Multi Vitamin/Mineral
- Protein
- Immune Support (probably the best choice overall)

To save 5% on the purchase of any or all of these go here: NutriDyn

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MOVEMENT

- During this quarantine it looks like we have to be sequestered to sitting on the couch, however I have a better idea. We can make time to focus on improving movement in our daily lives and how we interact with the environment we consistent find ourselves in. WHY WE SHOULD SIT ON THE FLOOR is an article I wrote about how incorporating sitting in different archetypal postures can improve mobility with very little effort. Here is an excerpt: 

"Achieving better tune, thus less pain and freer movement, is as easy as adopting a floor based lifestyle, just like those used by our ancestors. Instead of sitting on a chair or couch while watching television, transition to sitting on the floor. Floor sitting encourages normal movement patterns across the biggest joints and muscles of the biomechanical system. Archetypal postures are also valuable to use in a post-exercise setting, as the body finds the usual 30-second calf stretch to be an insignificant task of little benefit after running up a hill for the last 30-minutes. Returning to the floor in various archetypal postures will reestablish fundamental relationships between muscle compartments as they cool and set. After exercise go back to the floor as people have always done."

- Many are probably under the impression that stretching is the best way to improve mobility, however this notion completely leaves out the fact that mobility without strength equates to being a spaghetti noodle, and you'll never be able to fight your way through the toilet paper isle like that. In an article entitled REFINING TUNE THROUGH MOVEMENT I address this very issue and go over ways to improve mobility for the comfort of your quarantine. Here is an excerpt:

"Why can’t I stretch my way to tune, like we used to do in gym class? Before you bend over to touch your toes, listen to what former U.S. National Gymnastics coach and author of Building the Gymnastic Body, Christopher Sommers has to say; “flexibility can be passive, whereas mobility requires that you can demonstrate strength throughout the entire range of motion.” The individual muscle concept presented in traditional anatomy class gives a purely mechanical model of movement by separating things into discrete, executable functions that fail provide an accurate picture of the seamless integration seen in a living body – when one part moves, the body responds as a whole. Thus, the ability to transition into and out of a squat requires more than any one muscle being flexible. The approach to mobility parallels biomechanical tune, in that they engender a systemic or whole-body foundation. Efficient structural relationships, therefore, must be exposed and resolved within the individual so that one can grow out of a the dysfunctional pattern."

- The following are my contributions for what to do for workouts at home...

- Here is a link for bodyweight movements... or take a look at the following gif

- Here is a minimalist workout for those with limited equipment... if you want to order some adjustable dumbbells check out this review

- Don't forget about your abs...

- Bored with the regular shit?? Learn how to do a HandStand...

First, let’s define the position you need to maintain.

Torso “Hollow”: Sit on a chair, back straight, with your hands on your knees. Now, try to bring your sternum (chest bone) to your belly button; “shorten” your torso by 3 to 4 inches by contracting and pulling in your abs. You’ll maintain this position throughout the entire exercise. No lower-back arch or sag permitted.
Shoulders “Protracted”: Keep your torso “hollow” per the above. Now, pretend you’re hugging a telephone pole. Your shoulders should be well in front of your chest, sternum pulled back strongly. Straighten your arms but maintain this position. Next, without losing any of the aforementioned, lift your arms overhead as high as you can. There you go. Now we can begin.

1. Get into a handstand position against a wall, nose facing toward the wall. (fig. A)

2. Keeping your body in one line, slowly walk your hands out and your feet down the wall simultaneously. (fig. B) Keep your knees straight and walk with your ankles. The steps should be small.

3. Reach the bottom with your feet on the floor in a push-up position. (fig. C) Correct your form to be maximally hollow and protracted.

4. Reverse and go back up the wall, returning to handstand position. That is 1 rep, my friend.

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SLEEP

- A lack of sleep contributes to the following...

• Impairs insulin sensitivity. Want to become diabetic overnight? Just sleep poorly. A night of poor or missed sleep can make one as insulin resistant as a type 2 diabetic… the effects of sleep deprivation on insulin sensitivity and thus glucose tolerance are profound and nearly immediate.

• Increases gut permeability. Increased intestinal permeability itself impairs insulin sensitivity while increasing our reactivity to certain foods.

• Increases systemic inflammation. Even with very little sleep loss we immediately see increases in C-reactive protein and the tendency of platelets to stick together (not great if you’re at risk for a stroke or heart attack). All modern degenerative diseases have a commonality of increased systemic inflammation

• IMPAIRS IMMUNE FUNCTION.

• Alters anabolic hormones.

• Causes cravings. Sleep deprivation is a stress, and when a stress becomes chronic, one of the first adaptive mechanisms our bodies shift toward to deal with the stress is to seek out quick energy…. generally that comes in the form of highly processed foods

• Lack of total sleep time suppresses your immune system and increases your risk of upper respiratory tract infections (URTI).

• (Sheldon Cohen et al., “Sleep habits and susceptibility to the common cold,” Archives of Internal Medicine 169, no. 1 (2009), https://doi.org/10.1001/archinternmed.2008.505; Aric A. Prather et al., “Behaviorally assessed sleep and susceptibility to the common cold,” Sleep 38, no. 9 (2015), https://doi.org/10.5665/sleep.4968.)

- Now is the perfect time to work on improving our sleep hygiene. Start with the following tips and sleep soundly in your isolation chamber, aka room. 

• Go to bed at a similar time each night (even on the weekends). The body thrives on routine.

• Stop using blue-lit screens (TV, Computer, or Mobile devices) 2 hours before bed. The blue light from the screen tricks your brain into thinking the sun is out, therefore suppressing melatonin — a hormone necessary for the onset of sleep.

• Be sure to stop eating at least 2 hours before bedtime, as digestion can cause sleep interruptions. 

• If you must use a device with a screen, utilize "night mode" or blue-light blocking technology like F.lux to minimize your exposure.

• Sleep in a cool, dark room. Research has shown that the best temperature to sleep at is around 68°F. And, the darker the room the better. 

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STRESS

- For sure we are in uncharted waters at the moment in history however that doesn't mean you have no control over the way you feel. Perception is a matter of choice. You can choose how you respond to anything. In any situation in life you have three options. You can change it, you can leave it, or you can accept it. What is not a good option is to sit around wishing you would change it but not changing it, wishing you would leave it but not, and not accepting it. Acceptance is the only way to mitigate the stress of this situation and move to make the best out of whats left.

- Something I find helpful in quieting the mind is the practice of gratefulness. Most people think you can only be grateful after something has happened, but if you are actively looking for things to appreciate you will find them. Establishing a habit of gratitude welcomes it into your consciousness, shifting awareness away from less desirable or stressful emotions. Get a journal, download an app, or simply open up a blank document on your computer. Set aside a few minutes each day and use the following prompts to ease your mind...

• To be answered in the morning:

• I am grateful for… 1._______ 2._______ 3.________

  1. What would make today great? 1._______ 2._______ 3._______

  2. Daily affirmations. I am…. 1._______ 2._______ 3.________

• To be answered at night:

• 3 amazing things that happened today… 1._______ 2._______ 3.________

  1. How could I have made today better? 1._______ 2._______ 3.________

• ideas on what to be grateful for:

• an old relationship that really helped you or that you valued highly.

  1. an opportunity you have today

  2. something great that happened yesterday, whether you experienced or witnessed it

  3. something simple near you or within sight… the gratitude points shouldn’t all be “my career” and other abstract items

- Another thing that could have a positive impact is taking up Breathing Exercises or Meditation. 

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GUT HEALTH

- Since you have nothing else to do, think about fixing your shit, literally! 80% on your immune system lies in your gut. If you are not digesting your food optimally, your immune system may be compromised. Check out the following guide to assess your mess...

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DETOXIFICATION

- The Environmental Working Group estimates that on average, each adult uses nine personal care products daily, with 126 different chemical ingredients. Women use more products than men, so the tally for women goes up to 168 chemicals from personal care products alone. Many of these products we use in, on, or around us are full of chemicals that are linked to serious health issues such as endocrine disruption or cancer. Take this time to review the ingredients of the personal care products you use — shampoo, toothpaste, cologne, perfume, make up, deodorant, lotion, etc. Enter anything you can't pronounce into the EWG's SKINDEEP rating system to see what you're being exposed to. Once you find the worst offenders, replace the item with a less toxic version when you run out. 

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EXTRA STUFF

- Take your ass outside in the sun and go for a walk (just avoid people). Going out in the sun is the easiest way to stay active, slim and boost immunity....

• Sunlight's effect on Immunity: Vitamin D production, stimulated by exposure to the UVB portion of solar radiation, may improve immune system response, and thereby reduce risk of infections. One of the mechanisms by which this is accomplished is the production of antimicrobial peptides (AMPs), which can help to negate the effects of bacteria, fungi, and viruses. One of the most important AMPs is cathelicidin, which is under control of the vitamin D receptor (VDR), whose activity is regulated by the presence of the potent hormone form of vitamin D: 1,25-dihydroxyvitamin D (1,25(OH)2D). Research demonstrates that when disease causing microbes breach physical barriers, a class of proteins called toll-like receptors (TLRs) recognizes the invading pathogens and triggers the body's immune cells (white blood cells, such as macrophages) to respond in various ways, including the activation of the immune cell's vitamin D receptors (VDR). This response prompts the stored form of vitamin D, 25(OH)D, to be taken from the blood and hydroxylated to form 1,25(OH)2D (the potent hormone), which binds to the VDR of the immune cell. The cathelicidin gene is then activated and the human cathelicidin, LL-37, is synthesized within the immune cell in order to destroy the pathogen after the immune cell engulfs it. This reaction is totally dependent on the availability of the stored form of vitamin D. The cathelicidin also acts by destroying the integrity of the lipoprotein membranes of the pathogens, rendering them harmless. It also has a chemotactic effect, acting as a chemoattractant for immune cells in the immediate vicinity of the pathogen breach.

• Can sun exposure help with body transformation?

  A recent study from Northwestern Medicine demonstrates that timing and intensity of light correlate with BMI... Optimal BMI is between 18-25.

  The study showed that exposure to bright morning light was directly related to BMI. After adjusting for confounders such as diet, exercise, and timing of sleep, it was determined that very early exposure to morning light correlated remarkably to lower BMI. Even when light intensity was equal at different times of the day, those who received the earliest bright light had lower BMI. In fact, for each hour later in the day when light exposure occurred, BMI increased by 1.3 units. This fact is exceptional, since a person who has a BMI of 25 (upper ideal range) could approach 30 (basically obese), over time, simply by the habit of receiving sun exposure later in the day, e.g. 10:00AM rather than 7:00AM.

  The authors suggested that the mechanisms by which early light exposure could influence weight control could be the following: (1) resetting the circadian rhythm, (2) the greater quantity of blue light in the morning sun and (3) effects on melatonin production. Whatever the mechanisms, we now know that early-morning sun is important to weight control. It may also be important to other health issues. But before we begin to think sun exposure is the cure-all for obesity, we must address poor nutritional and exercise habits. Nevertheless, in these times of limited access to gyms, it is a simple addition to any routine. 

  ref: Reid KJ, Santostasi G, Baron KF, WIlson J, Kang J, Zee PC. Timing and intensity of light correlate with body weight in adults. PLoS One 2014;2;9(4)

• Sun exposure is superior to Vitamin D supplements in prevention of weight gain.

  Research conducted on mice with shaved backs were placed on a high-fat diet and then exposed to non-burning ultraviolet radiation (UVR) during a three-month experiment. The mice, without the benefit of UVR, would have been expected to gain weight rapidly on that diet, but when they were exposed to UVR, the weight gain was impressively reduced. The UVR treatment achieved a 30-40% reduction in weight gain, compared to the expected weight gain with the high-fat diet.

  Other benefits included: significant reductions in glucose intolerance, insulin resistance and fasting insulin levels (all markers and predictors of diabetes), nonalcoholic fatty liver disease, and cholesterol. All of these factors, including obesity, are part of a cluster of maladies known as the metabolic syndrome which is indicative of deteriorating health and susceptibility to heart disease and diabetes.

  ref: Geldenhuys S, Hart PH, Endersby R, Jacoby P, Feelisch M, Weller RB, Matthews V, Gorman S. Ultraviolet radiation suppresses obesity and symptoms of metabolic syndrome independently of vitamin D in mice fed a high-fat diet. Diabetes. 2014 Nov;63(11):3759-69

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COMIC RELIEF via MEMES