The Power of Intermittent Fasting for Blood Sugar Control

A recent study reveals that time-restricted eating, also known as intermittent fasting, can be an effective strategy for individuals with type 2 diabetes to shed pounds and regulate blood sugar levels. With diabetes affecting 1 in 10 Americans and anticipated to rise to 1 in 3 if current trends persist, it is crucial to explore more preventive and intervention measures, as well as effective methods for weight and blood sugar control. The study’s participants, predominantly Black and Hispanic individuals, face a higher risk of diabetes, making the documented success of time-restricted eating particularly valuable to these communities.

In this scientific study, 75 participants were divided into three groups: a control group, a calorie reduction group, and a time-restricted eating group. Over a period of six months, the researchers recorded various health measurements such as weight, waist circumference, and blood sugar levels.

Research findings indicate that individuals in the time-restricted group, who restricted their daily eating to an 8-hour time period between 12 and 8 pm, experienced greater weight loss compared to those in the calorie-reducing group. The calorie-reducing group decreased their calorie intake by 25 percent. Surprisingly, both groups demonstrated similar improvements in long-term blood sugar levels, as determined by the hemoglobin A1C test. These results suggest that intermittent fasting may be an effective strategy for weight management.

The time-restricted group found it easier to adhere to their diet plan compared to the calorie-reducing group. Typically, individuals with diabetes are advised to limit their calorie consumption, a challenge that many find difficult to overcome and often falter. Surprisingly, the participants in the intermittent fasting group unintentionally reduced their calorie intake without being explicitly instructed to do so. They achieved this by adhering to a specific time window for their meals.

Interestingly, no serious adverse events occurred during the study, and there was no significant difference in occurrences of low or high blood sugar levels among the three groups.

This study suggests that time-restricted eating could be a viable option for individuals who are unable to adhere to traditional dieting methods or who have grown tired of them. Instead of focusing on calorie counting, this approach involves limiting the time frame in which one consumes food. In addition it may be more effective to eat during an 8 hour window that ends by 4 PM. Going to bed on an empty stomach leads to much better sleep and may also help with blood sugar control.

The findings from this small-scale study provide promising evidence that time-restricted eating can be a simpler and safer dietary strategy, particularly for individuals with type 2 diabetes.

To view the original scientific study click below:
Effect of Time-Restricted Eating on Weight Loss in Adults With Type 2 Diabetes

How Regular Tea Drinking Boosts Brain Power

A groundbreaking study has demonstrated that consuming tea may enhance the organization of different brain regions when compared to individuals who do not consume tea. By utilizing neuroimaging data, researchers unveiled the impact of tea consumption on brain structure.

The purpose of this study was to examine the effects of long-term tea consumption on the brain. A group of 36 healthy adults, with an average age of 71 years and mostly female, were divided into two groups: tea drinkers and non-tea drinkers. The tea drinking group had a history of consuming 4 to 6 cups of green, black, or oolong tea per week for approximately 25 years.

Research has indicated that tea has neuroprotective effects on Alzheimer’s disease. Building on this previous research, the researchers hypothesized that regular tea consumption would have positive effects on the brain’s organization and structure. They also predicted that tea drinking would reduce leftward asymmetry in structural connectivity and enhance connections in the Default Mode Network (DMN).

Through structural and functional imaging, the researchers analyzed the regional brain connectivity and overall brain organization of both groups. The goal was to understand how tea consumption affects the brain at both a local and global level. The study’s innovative approach diverged from previous tea studies, which predominantly relied on neuropsychological assessments instead of neuroimaging methods to investigate interregional connections in the brain.

The study’s results not only confirmed these hypotheses but also provided additional peer-reviewed evidence supporting the advantages of plant-based foods. When comparing neuropsychological and cognitive measures, the researchers found a significant difference between the tea-drinking and non-tea drinking groups in one of the 12 measures: the Block Design test.

There were no major distinctions observed in terms of functional network measures between the group of individuals who drink tea and those who do not. However, in the structural network, six regions located in the frontal cortex exhibited significant differences between the two groups. Additionally, the non-tea drinking group showed a greater degree of hemispheric asymmetry in the structural network.

Tea drinking enhances brain structure and connectivity, reducing asymmetry. It also strengthens connectivity within the Default Mode Network (DMN). These findings support the idea that tea has neuroprotective properties and can help prevent cognitive decline. Future research will focus on identifying the specific bioactive compounds in tea responsible for these benefits.

To view the original scientific study click below:
Habitual tea drinking modulates brain efficiency: evidence from brain connectivity evaluation

Stevia Found to be a Natural Antibiotic Against Lyme Disease

Lyme disease is a tough nut to crack, with its ability to shape-shift and defy conventional antibiotics. But what if there was a safer and more effective solution? Enter Stevia rebaudiana, commonly known as stevia, a natural plant that could hold the key to combatting this increasingly prevalent infection.

In 2015 a groundbreaking preclinical study discovered that whole stevia leaf extract possesses extraordinary antibiotic properties against Borrelia burgdorferi, the culprit behind Lyme disease. What’s more, this study revealed that the mighty stevia extract can take on all known morphological forms of B. burgdorferi, making it a formidable weapon in the fight against this stubborn disease.

B. burgdorferi, the bacterium responsible for causing Lyme disease, possesses a fascinating and diverse life cycle. It can even exist as an L-form, which lacks a cell wall. But what makes it truly fascinating is its ability to enter a dormant state, making detection via polymerase chain reaction a challenge. And as if that wasn’t impressive enough, it also boasts high antibiotic resistance in the form of biofilms.

The recent study reveals that a significant percentage of patients suffer from adverse health effects even after receiving antibiotics for the recommended treatment duration. These effects can include debilitating fatigue, joint and muscle aches, and pain lasting over six months and present a serious challenge to medical professionals. While the destruction of beneficial gut microbes by antibiotics could contribute to these symptoms, there is also a disturbing possibility that the drugs push antibiotic-resistant forms of the disease deeper into the body, aggravating the condition. In light of the difficulties in eradicating B. burgdorferi using traditional antibiotics, researchers have turned to stevia as a potential antimicrobial.

While Stevia may not be traditionally recognized for its antimicrobial properties, all plants have natural defense systems that shield them from infection. By ingesting Stevia, you can tap into these protective attributes for your own benefit. The leaf extract of Stevia is packed with numerous phytochemicals. These compounds have been proven to combat a wide range of pathogens with their antimicrobial prowess.

The results of the study found stevia leaf extract proved to be a highly effective agent in reducing the forms of this stubborn bacteria. Unlike the individual antibiotics which actually increased the mass of the most antibiotic-resistant form of B. burgdorferi, Stevia successfully decreased the biofilm mass by an impressive 40% on both plastic and collagen surfaces. This natural product could be the key to combating B. burgdorferi effectively.

Although stevioside, a compound derived from the stevia plant, does not possess antimicrobial properties against B. burgdorferi or resistant cells, its potential as a medicinal treatment is not lost. This implies that popular stevia products made from this extract lack the medicinal benefits provided by the entire herb extract. This finding aligns with the well-established notion in natural medicine that the collective effect of a whole substance cannot be replicated by its individual components, nor is the therapeutic value of the whole equivalent to the sum of its parts.

While this study is preliminary and cannot be taken to mean that consuming whole stevia extract will yield clinical improvements comparable or superior to conventional antibiotics, it does pave the way for future research in this area. With stevia as a potential game-changer, there’s hope for a safer and more effective treatment. This groundbreaking study opens up a new avenue for Lyme disease treatment.

To view the original scientific studies click below:
Effectiveness of Stevia Rebaudiana Whole Leaf Extract Against the Various Morphological Forms of Borrelia Burgdorferi in Vitro

Is Salt or Sugar Intake More Important to Prevent Kidney Stones?

Reducing salt intake is often recommended for individuals who are at risk for or have had a kidney stone. This is because a high-salt diet leads to increased calcium loss in urine. The idea is that by lowering salt consumption, urinary calcium levels will decrease, reducing the likelihood of kidney stone formation. Interestingly, it is important to note that the potential benefits of salt reduction on kidney stone prevention have been known in animal studies for many years. Animals that consume more salt naturally increase their water consumption, resulting in diluted urine and a lower risk of kidney stone formation. The same principle applies to humans.

Salt, often criticized for its association with kidney stones, may actually be a solution to the problem. Recent research suggests that adding an additional 3,000 mg of sodium per day, totaling over 5,300 mg per day, effectively decreases the risk of forming calcium oxalate stones. In simpler terms, consuming more salt means consuming more fluids, leading to dilute urine and a lower risk of kidney stones.

However, salt’s protective effects against kidney stones are not solely based on increased water consumption. As far back as 1971, it was noted that sodium plays a vital role in inhibiting mineralization. The urinary sodium (Na)/calcium (Ca) ratio appears to be crucial, with a higher ratio correlating to a lower risk of kidney stone formation. The theory is that sodium competes with calcium and forms mineral complexes that are more soluble and less likely to precipitate in the urine. In fact, the low urinary sodium levels observed in patients with ulcerative colitis, an inflammatory bowel disease, may explain their heightened risk of kidney stones. These individuals struggle to absorb salt from their diet, leading to decreased levels of urinary sodium.

The impact of salt on kidney stones is not as significant as previously thought. However, there is another white crystal that poses a greater risk: sugar. In fact, sugar is a more prominent factor in the development of kidney stones compared to sodium.

The presence of kidney stones in patients often coincides with higher levels of calcium in their urine, a result of increased acid excretion. Surprisingly, sugar consumption is linked to this effect, as it increases acid and calcium excretion through urine. A recent study indicates that sugar may also heighten the risk of kidney stones by affecting how the kidneys process sodium. As we know, sodium and calcium compete for reabsorption in the kidneys. However, sugar actually stimulates the reabsorption of sodium in the kidneys, leading to increased calcium excretion and decreased urine output. This ultimately results in more concentrated urine and a higher likelihood of developing kidney stones.

The link between fruit and vegetable consumption and the risk of kidney stones is significant. Consuming these foods can decrease the acidity of urine, thus lowering the likelihood of kidney stones. Surprisingly, salt can be a helpful tool in increasing vegetable consumption.

To alleviate the pain, suffering, and financial strain caused by kidney stones, it is crucial to prioritize reducing refined sugar intake and minimize concerns about salt.

Can An Obese Person Be Fit?

Are people with metabolically healthy obesity (MHO) really as healthy as they seem? Contrary to popular belief, they still face a significantly higher risk of heart disease compared to individuals of normal weight. In fact, even without other health conditions, their risk is elevated by 50 percent.

A groundbreaking study by German researchers has shattered the notion of being “fat but fit.” Despite appearing healthy, obese individuals are found to have a heightened risk of developing diabetes and heart disease of up to 50%. Surprisingly, 15-20% of people with obesity show no signs of metabolic complications typically associated with the condition such as abnormal blood sugar control, high blood fats, high blood pressure, Type 2 diabetes, and other cardiovascular disease markers.

The study delved deep into the phenomenon of MHO and revealed that obese women have a significantly higher risk of developing this condition. This risk ranges from 7% to 28%, much higher than the risk for men which falls between 2% and 19%. Astonishingly, it is also estimated that half of all obese individuals experience at least two weight-related complications. These numbers highlight the urgent need for addressing obesity and its associated health risks.

Understanding obesity and its impact on our health lies in examining the behavior of adipose tissue rather than relying solely on BMI measurements. Research reveals that the size and inflammation of our fat-storing cells, known as adipocytes, play a crucial role in determining the complications associated with obesity. Those with normally sized adipocytes are less likely to experience the harmful effects of obesity, while individuals with enlarged and inflamed adipocytes are more susceptible to conditions like insulin resistance and metabolic issues.

When individuals with obesity have fat stored internally, specifically around vital organs like the liver, the data clearly indicates a higher likelihood of developing Type 2 diabetes compared to those who distribute fat more evenly throughout their bodies. Dysfunctional adipose tissue can wreak havoc on your body. From tissue damage and fibrosis to the release of harmful molecules, the consequences can be dire. But it doesn’t stop there – these fat-secreted hormones, known as adipokines, have the potential to directly impact your vascular system, paving the way for atherosclerosis.

The team behind the study emphasizes the importance of treatment and weight loss recommendations for those with metabolically healthy obesity. Even though they may not have other risk factors, the presence of excess fat and dysfunctional adipose tissue still increases the chances of developing Type 2 diabetes and cardiovascular disease. Weight management and weight loss recommendations are therefore crucial for the well-being of those living with metabolically healthy obesity.

Understanding these factors is pivotal in combating the health consequences of obesity. This means that those who were once considered low priority for obesity treatments should now be given the attention they deserve.

To view the original scientific study click below:
People with ‘healthy obesity’ are still at increased risk of disease

Fecal Transplant Therapy Approved by FDA

In a landmark decision, the U.S. health regulator has granted approval to Ferring Pharmaceuticals’ groundbreaking therapy, Rebyota. This therapy, which utilizes fecal transplants, is the first of its kind to be authorized in the United States.

Rebyota specifically tackles Clostridium difficile, also known as C. difficile—a notorious superbug that causes severe and potentially fatal diarrhea. In the United States alone, this infection leads to a staggering 15,000 to 30,000 deaths each year. Thankfully, with the approval of Rebyota, there is hope for those suffering from recurrent infections.

While fecal microbiota transplants have been the go-to solution for this condition, they were previously categorized as investigational by the FDA. Now, this cutting-edge therapy has been recognized as a standard of care, opening the door to groundbreaking possibilities in the field of infection treatment.

This momentous development marks an important milestone in the battle against antibiotic-resistant bacteria, providing a glimmer of hope for patients and healthcare professionals alike. With Rebyota, we are one step closer to effectively combating life-threatening infections and improving countless lives.

Backed by a team of experts, Rebyota sources its microbes from the feces of healthy donors. This ensures that you receive the highest quality and most effective treatment available. This cutting-edge treatment, delivered through a simple enema, replenishes your body with the power of good gut bacteria.

This is a game-changer in the fight against C. difficile, offering hope to thousands of individuals plagued by its devastating effects. The FDA’s endorsement of Rebyota marks a significant advancement in medical science, saving lives and reducing the recurrence of this deadly infection.

Creatine Supplementation Can Be Good for Older Adults

Aging poses a constant challenge for our body’s muscles, as they gradually lose mass over time. This decline becomes particularly debilitating after the age of 60, leading to physical limitations. However, a century-old compound known as creatine has the potential to support strength training, enhance muscle growth, and even improve cognitive function. Surprisingly, this valuable information remains relatively unknown to the general public.

Creatine, first discovered in 1832, is an amino acid that is naturally produced in the brain and liver. The human body produces approximately 1 gram of creatine daily. Furthermore, creatine can also be obtained through the consumption of animal foods, such as salmon and red meat. This amino acid is crucial in maintaining the production of ATP, a vital energy-carrying molecule found in the cells of all living organisms. Whether it’s the simple act of lifting a pencil or the incredible feat of lifting 500 pounds, ATP plays a vital role in facilitating all muscle movement.

In the 1960s, researchers made a significant discovery about the vital role of creatine in the body. They found that when creatine synthesis is blocked, the energy molecule ATP is quickly depleted, resulting in a loss of muscle contraction ability. This groundbreaking observation led to an abundance of studies, which have overwhelmingly confirmed that creatine is essential for muscle growth. In fact, more than 500 studies have shown that supplementing with creatine can increase lean body mass, enhance strength, improve bone health, and even boost cognitive function.

Research suggests that combining creatine with training can enhance muscle growth. However, recent studies indicate that creatine supplementation may also have cognitive benefits. In fact, it has been found to accelerate the recovery process for individuals suffering from concussions and traumatic brain injuries. Notably, a study even observed improvements in communication, post-traumatic amnesia, and overall cognitive function.

As we age, our natural creatine levels decline, affecting cognitive function. However, by replenishing these levels, creatine has shown to potentially improve cognition. It is important to note that creatine does not actually enhance cognitive capacity, but rather its absence can lead to cognitive impairment. This is particularly important for individuals on vegan or vegetarian diets, as creatine is primarily found in animal foods. In fact, a study demonstrated that creatine supplementation improved memory in vegetarians. Importantly, even at high dosages, there are no reported unwanted side effects. Given its proven safety and established health benefits, there is compelling evidence to suggest that everyone should consider supplementing with creatine.

To view the original scientific studies click below:
Creatine supplementation improves muscular performance in older men
Long-term creatine supplementation improves muscular performance during resistance training in older women

Importance of Hydration on Longevity and Health

In a groundbreaking new study, researchers have discovered a clear correlation between proper hydration and overall health. The study, conducted over a span of 30 years and involving 11,255 adults, reveals that staying well-hydrated can lead to a healthier life and a longer lifespan.

By analyzing health data and levels of serum sodium, which increase when fluid consumption is insufficient, the researchers were able to draw significant conclusions. Adults with higher levels of serum sodium, indicating inadequate fluid intake, showed signs of developing chronic conditions such as heart and lung disease. Furthermore, they showed signs of faster biological aging and had a higher risk of premature death.

In this study, researchers analyzed information shared by participants during 5 medical visits in order to investigate the relationship between hydration and health outcomes. The first 2 visits occurred when the participants were between 50-60, while the last visit took place between 70-90. To ensure a adequate comparison, adults with high baseline levels of serum sodium or underlying conditions that could affect levels of serum sodium, such as obesity, were excluded from the analysis. The researchers then examined the correlation between serum sodium levels and natural aging, which was measured using fifteen health markers including systolic blood pressure, cholesterol, and blood sugar. These markers provided insights into the functioning of each person’s cardiovascular, metabolic, respiratory, renal, as well as immune systems. The analysis also took into account factors such as race, age, smoking status, biological sex, and hypertension.

It was found that a higher level of serum sodium in the normal range in adults, falling somewhere between 135-146 mEq/L, are associated with advanced biological aging. This determination was based on indicators such as cardiovascular and metabolic health, function of the lungs, and inflammation. Adults with serum sodium levels above 142 mEq/L have an increased risk of up to 64% to develop chronic conditions such as stroke, heart failure, peripheral artery disease, atrial fibrillation, diabetes, chronic lung disease, and dementia. On the other hand, adults with levels of serum sodium between 138-140 mEq/L were shown to have a lower risk of the onset of a chronic disease. It is important to note that these findings do not substantiate a causal effect, but they can still inform clinical practice and guide personal health behavior. To ascertain the potential benefits of optimal hydration on healthy aging, disease prevention, and longevity, it is imperative to conduct randomized and controlled trials.

This research highlights a concerning global trend: nearly half of people worldwide fail to meet the recommended daily water intake. The daily intake, starting at 6 cups or 1.5 liters, is crucial because insufficient body water content is a leading cause of elevated serum sodium levels. The implications are significant, as the study suggests that maintaining proper hydration can potentially slow down the aging process and mitigate the risk of chronic diseases.

These findings suggest that staying properly hydrated could slow down the aging process and increase the likelihood of a disease-free life. By focusing on adequate fluid intake, we can potentially improve our health and extend our lifespan.

To view the original scientific study click below:
Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality

Evidence that Food Choices Affect Telomere Length

Recent research is unraveling the relationship between our diet and our biological age, as measured by the length of our telomeres. These tiny caps on the end of our chromosomes are believed to serve as a reliable indicator of aging and the risk of age-related diseases. Your choices at the dinner table could potentially influence your well-being and longevity. Could this knowledge change the way you think about reaching for that bag of chips?

Telomeres are structures that cap our chromosomes, safeguarding our genetic material from damage during replication. But here’s the catch – every time a cell divides, telomeres get shorter, accelerating the aging process. As telomeres shrink, so does the cell’s lifespan until it eventually reaches its demise. It’s been found that shortened telomeres heighten the risk of serious health issues like cardiovascular diseases, cancer, and metabolic conditions.

Why do some people’s telomeres shorten faster than others? Scientists have been on a quest for answers. Recent studies show that factors like smoking, alcohol, stress, lack of exercise, obesity, and poor diet can also accelerate this process.

Participants in the study followed a diet rich in whole foods, plant-based protein, vegetables, fruits, unrefined grains, and legumes. They also consumed minimal fat and refined carbohydrates.

The results were astounding: at the end of the five-year follow-up, the control group showed the expected telomere shortening, but the lifestyle intervention group actually experienced an increase in telomere length.

The study aimed to investigate whether diet-associated inflammation could affect the rate of telomere shortening after five years. The analysis revealed that diets with more anti-inflammatory potential were able to slow down the process of telomere shortening. Moreover, participants who followed a more inflammatory diet had nearly double the risk of accelerated telomere shortening compared to those who followed an anti-inflammatory diet.

These findings provide promising evidence that our diet choices can have a significant impact on the aging process. By choosing an anti-inflammatory diet, we may be able to slow down the signs of aging and promote longevity.

To view the original scientific study click below:
Dietary inflammatory index and telomere length in subjects with a high cardiovascular disease risk from the PREDIMED-NAVARRA study: cross-sectional and longitudinal analyses over 5 y

Eating Healthy Shown to Slow Brain Aging

Recent research suggests that adopting a diet of fresh vegetables and minimal processed foods can significantly benefit the biological age of the brain. A team of international researchers discovered that adherence to a Mediterranean-based diet, complete with vegetables, seafood, and whole grains, can reduce the accelerated aging of the brain commonly associated with obesity. The study indicates that even a 1% reduction in body weight can yield positive results. Following established dietary guidelines, therefore, could be a viable key to combating premature brain erosion.

Through brain imaging, over 100 participants were studied for 18 months to analyze the effects of different diets on the brain. The participants were divided into three groups, each following a different diet plan: a Mediterranean diet with an emphasis on protein from nuts, fish, and chicken (no red meat), a modified Mediterranean diet including compounds like green tea, and a diet based on healthy eating guidelines. In addition to brain scans, liver function, cholesterol levels, and body weight were measured before and after the trial. The study utilized an advanced algorithm based on brain connectivity to accurately estimate the participants’ brain age.

After undergoing brain scans, participants displayed a remarkable decrease in brain age upon the 18-month follow-up. The scans revealed that their brains appeared nearly 9 months younger than their estimated chronological age. These findings suggest the potential for strategies to optimize brain health and longevity.

While some individuals may feel younger than their actual age or experience accelerated aging, the difference between biological and chronological age can have a significant impact on overall health. Evidence suggests that biological aging markers can be identified in DNA, chromosome endings, and even in brain connections. Recent research has shown that stressful events may accelerate biological aging, but improving diet can be a straightforward way to ameliorate physical condition, regardless of age.

While the results of this clinical trial are based on randomly assigned diets, it’s important to consider some potential limitations. The majority of participants were male and relied on online surveys to report their lifestyle and diet habits, creating potential recall and reporting bias in the data. Additionally, physical activity levels, including those at work and facilitated by a complementary gym membership, were also factored into the study’s outcomes.

The occurrence of decelerated brain aging was found to have a correlation with diminished liver fat levels and ameliorated lipid profile. However, these transformations could be subject to being superficial or transient. This research accentuates the significance of a nourishing lifestyle that incorporates the reduction of processed food, sweets, and beverages in the retention of brain health.

To view the original scientific study click below:
The effect of weight loss following 18 months of lifestyle intervention on brain age assessed with resting-state functional connectivity

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