Lifestyle for Healthy Feet

Tag: diet

  • 🧠Does Your Brain Really Need Sugar?

    The Truth About Cholesterol and Ketones in Brain Health

    For decades, we’ve been told that our brains depend on sugar, that without glucose, we simply can’t think, concentrate, or function. But recent scientific research paints a much more nuanced picture. While glucose is indeed a key brain fuel, your body has built-in systems that allow the brain to run efficiently even when dietary carbohydrates are very low.
    In fact, your brain may work better when fueled by ketones, and it absolutely depends on cholesterol to stay healthy and sharp.

    1. Does the Brain Need Sugar?

    It’s true that the human brain uses around 100–120 grams of glucose per day, which represents about 20% of the body’s total energy needs. However, this doesn’t mean you have to eat sugar or carbohydrates to provide it.

    When carbohydrate intake drops, during fasting, low-carb, or ketogenic diets, your liver naturally produces glucose through a process called gluconeogenesis. This means your body can make the small amount of glucose the brain still needs, even if you don’t consume carbs.

    More importantly, when glucose is limited, the body begins to produce ketone bodies (beta-hydroxybutyrate and acetoacetate) from fat. These ketones cross the blood–brain barrier and serve as an alternative energy source for the brain. Studies have shown that during ketosis, ketones can supply up to 70% of the brain’s energy needs (Cunnane et al., 2016).

    In short:
    Your brain doesn’t require dietary sugar, it requires energy, which can come from glucose your body makes or from ketones produced from fat.

    2. Ketones: The Brain’s Alternative Fuel

    When your body is in a low-glucose state, ketones become a clean, efficient, and stable source of energy. Compared to glucose, ketones generate fewer free radicals and reduce oxidative stress.
    This may explain why ketogenic or low-carb diets have shown potential benefits for neurological conditions such as epilepsy, Alzheimer’s disease, and mild cognitive impairment (Freeman et al., 2007; Fortier et al., 2019).

    In a 2019 clinical study, older adults with mild cognitive impairment who drank a ketogenic supplement daily showed improved brain energy and cognitive performance (Fortier et al., 2019). Researchers suggest that ketones may help “rescue” brain function when glucose metabolism declines — a hallmark of early Alzheimer’s disease.

    3. Cholesterol: The Brain’s Unsung Hero

    While ketones provide energy, cholesterol builds the structure of your brain.
    Although often portrayed negatively, cholesterol is one of the body’s most essential molecules, especially for your nervous system.

    Did you know that:

    • The brain represents only about 2% of body weight, yet it contains 20–25% of the body’s cholesterol (Dietschy, 2009).
    • Cholesterol is vital for the formation of synapses, the communication points between neurons.
    • It’s also a key component of myelin, the protective sheath that allows electrical signals to travel quickly and efficiently along nerve cells.

    Importantly, the brain produces its own cholesterol, it does not depend on cholesterol from food because the blood–brain barrier prevents significant cholesterol transfer from the bloodstream (Björkhem & Meaney, 2004).
    This means that extremely low-cholesterol diets, especially when combined with statins, may potentially affect cognitive function if brain cholesterol synthesis is disrupted.

    As the Journal of the American College of Cardiology (Astrup et al., 2020) emphasized, dietary guidelines should focus on whole foods and overall dietary patterns, rather than demonizing natural fats or cholesterol.

    4. The “Sugar for the Brain” Myth

    The idea that “the brain needs sugar” is a half-truth that has been repeated for decades.
    While the brain does rely on glucose, there’s no biological requirement to consume sugar or refined carbohydrates. The body tightly regulates blood glucose and can produce what the brain needs internally.

    In fact, chronically high blood sugar and insulin resistance are linked to poorer memory, cognitive decline, and increased risk of dementia — a condition some researchers call “Type 3 Diabetes” (de la Monte, 2014; Neth & Craft, 2017).

    On the other hand, moderate carbohydrate restriction and mild ketosis have been associated with improved brain energy efficiency and reduced inflammation, particularly in adults with metabolic syndrome or diabetes (Newman et al., 2019).

    5. So What Should You Choose: Sugar or Fat?

    If your goal is long-term brain health, choose stable energy over spikes.
    That means:

    • Fewer refined carbs and sugars
    • More healthy fats (olive oil, avocados, fatty fish, eggs)
    • Adequate protein
    • Occasional fasting or low-carb eating periods to encourage mild ketosis

    These habits promote stable blood sugar, reduce inflammation, and support the brain’s ability to use both glucose and ketones efficiently.

    6. When to Be Cautious

    While low-carb and ketogenic diets can benefit many adults, they’re not for everyone.
    They require caution in:

    • Type 1 diabetes (insulin must be carefully managed)
    • Pregnancy and breastfeeding
    • Underweight individuals or those with eating disorders
    • Children, unless medically supervised for epilepsy

    Always consult a qualified healthcare professional before making major dietary changes — especially if you take medication or have a chronic condition.

    🧩 Final Thoughts

    Your brain doesn’t “need” dietary sugar, it needs energy, balance, and the right building blocks.
    Ketones can serve as an efficient and protective fuel, while cholesterol remains a vital structural component of every neuron.

    So the next time you crave a sugary snack for a “brain boost,” remember:
    what your brain truly loves is steady energy from healthy fats and a diet that keeps inflammation low and metabolism flexible.

    🔬 References

    1. Astrup, A., Magkos, F., Bier, D. M., Brenna, J. T., Otto, M. C. de O., Hill, J. O., … & Krauss, R. M. (2020). Saturated fats and health: A reassessment and proposal for food-based recommendations. Journal of the American College of Cardiology, 76(7), 844–857.
    2. Björkhem, I., & Meaney, S. (2004). Brain cholesterol: long secret life behind a barrier. Arteriosclerosis, Thrombosis, and Vascular Biology, 24(5), 806–815.
    3. Cahill, G. F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26, 1–22.
    4. Cunnane, S. C., Courchesne-Loyer, A., Vandenberghe, C., St-Pierre, V., Fortier, M., Hennebelle, M., … & Castellano, C.-A. (2016). Can ketones compensate for deteriorating brain glucose uptake during aging? Annals of the New York Academy of Sciences, 1367(1), 12–20.
    5. de la Monte, S. M. (2014). Type 3 diabetes is sporadic Alzheimer’s disease: mini-review. European Neuropsychopharmacology, 24(12), 1954–1960.
    6. Dietschy, J. M. (2009). Central nervous system: cholesterol turnover, brain development and neurodegeneration. Biological Chemistry, 390(4), 287–293.
    7. Fortier, M., Castellano, C.-A., Croteau, E., Langlois, F., Bocti, C., St-Pierre, V., … & Cunnane, S. C. (2019). A ketogenic drink improves brain energy and some measures of cognition in mild cognitive impairment. Alzheimer’s & Dementia: Translational Research & Clinical Interventions, 5, 1–13.
    8. Freeman, J. M., Kossoff, E. H., & Hartman, A. L. (2007). The ketogenic diet: one decade later. Pediatrics, 119(3), 535–543.
    9. Neth, B. J., & Craft, S. (2017). Insulin resistance and Alzheimer’s disease: bioenergetic linkages. Frontiers in Aging Neuroscience, 9, 345.
    10. Newman, J. C., & Verdin, E. (2019). Ketone bodies as signaling metabolites. Trends in Endocrinology & Metabolism, 30(3), 213–226.

  • 🧠 Metabolic Psychiatry and the Low-Carbohydrate Diet – A New Perspective on Mental Health

    Can what we eat really affect our mood and mental health?

    More and more research shows that the brain is not only the center of our emotions and thoughts but also a metabolic organ — consuming around 20% of all the body’s energy.
    If energy is not supplied or used efficiently, brain functions such as mood, focus, and stress resilience can be disrupted.
    This idea lies at the heart of metabolic psychiatry – an emerging medical field combining insights from neurology, psychiatry, and metabolism.

    🔬 What Is Metabolic Psychiatry?

    Metabolic psychiatry explores how disturbances in brain energy metabolism (such as insulin resistance, oxidative stress, inflammation, and mitochondrial dysfunction) may contribute to mental health disorders, including:

    • depression
    • anxiety
    • schizophrenia
    • bipolar disorder
    • cognitive impairment

    According to Dr. Christopher M. Palmer from Harvard Medical School, author of Brain Energy (2022), many psychiatric conditions can be understood as metabolic disorders of the brain.
    When neurons cannot efficiently produce or use energy, their function becomes unstable — which can lead to mood swings, anxiety, or cognitive decline.

    🥑 How a Low-Carbohydrate Diet Supports the Brain

    A low-carbohydrate (low-carb) or ketogenic diet may support brain function through several mechanisms that have been documented in scientific research:

    1️⃣ A Better Source of Energy for Neurons

    When carbohydrate intake is reduced, the body produces ketone bodies (such as beta-hydroxybutyrate), which serve as a cleaner and more stable fuel for the brain than glucose.
    Studies (Frontiers in Psychiatry, 2022) show that ketones may improve mitochondrial function and neural stability.

    2️⃣ Reducing Inflammation

    Chronic inflammation is commonly associated with depression and other mental illnesses.
    A ketogenic diet helps lower inflammatory markers such as CRP and interleukin, supporting the brain’s recovery and stability.

    3️⃣ Stabilizing Blood Sugar and Insulin

    Frequent blood sugar fluctuations can lead to fatigue, irritability, and anxiety.
    A low-carbohydrate diet helps maintain stable glucose levels, promoting better emotional balance.

    4️⃣ Supporting Neurotransmitter Balance

    Ketones can influence the balance between GABA (calming neurotransmitter) and glutamate (stimulating neurotransmitter).
    This balance is crucial for conditions such as epilepsy, anxiety, and depression.

    📚 What Does the Research Say?

    • ✅ Stanford Medicine (2024) reported a pilot study where patients with severe psychiatric disorders following a ketogenic diet showed improvements in mood, concentration, and body weight.
    • ✅ A review published in Frontiers in Psychiatry (2022) found that ketogenic diets may support the treatment of mood disorders and schizophrenia by improving brain metabolism.
    • ✅ A 2023 analysis in BMC Medicine concluded that low-carbohydrate diets enhance metabolic function and could be a promising adjunct in mental health, though more long-term studies are needed.

    While most research is still in early stages, the results are highly encouraging, particularly for people who have not fully responded to traditional pharmacological treatments.

    ⚠️ Important: Diet Is Not a Replacement for Psychiatric Care

    A low-carbohydrate or ketogenic diet should never replace psychiatric treatment.
    It can, however, serve as metabolic support that complements existing therapies, especially in people with insulin resistance, obesity, or type 2 diabetes.
    Any dietary change should always be made under professional supervision, particularly for individuals taking psychiatric or metabolic medications.

    🌿 Key Takeaways

    • Mental health and metabolic health are deeply connected — the brain depends on stable energy metabolism to function optimally.
    • A low-carbohydrate or ketogenic diet may improve brain function by:
      • enhancing energy efficiency,
      • reducing inflammation,
      • stabilizing blood sugar levels,
      • supporting mitochondrial performance.
    • This approach offers exciting potential in mental health care but requires further scientific research and personalized medical guidance.

    📖 Scientific References

    1. Palmer, C. M. (2022). Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health—and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More. BenBella Books.
    2. Sethi, J. K., et al. (2022). The Ketogenic Diet for Refractory Mental Illness. Frontiers in Psychiatry.
    3. Ghasemi, P., et al. (2024). Impact of Very Low Carbohydrate Ketogenic Diets on Cardiovascular and Metabolic Risk Factors. Nutrition & Metabolism.
    4. Stanford Medicine News Center (2024). “Keto diet shows promise for serious mental illness.”
    5. BMC Medicine (2023). Effects of Ketogenic Diets on Health Outcomes: An Umbrella Review of Meta-Analyses.

  • 🥓 The Ketogenic Diet, LDL Cholesterol, and Heart Health – What the Latest Study Shows

    The ketogenic (keto) diet has gained huge popularity in recent years. Some follow it for weight loss, others for blood sugar control or overall metabolic health. Yet one key question remains:

    👉 Does the rise in LDL cholesterol (often called “bad cholesterol”) seen on keto automatically mean a higher risk of heart disease?

    A groundbreaking study led by Dave Feldman and Dr. Matthew Budoff (Cedars-Sinai, USA), published in 2024/2025, brings surprising answers.

    🔬 Who Are Lean Mass Hyper-Responders (LMHR)?

    These are people who, on a ketogenic diet, experience:

    • very high LDL cholesterol (often >200 mg/dL),
    • high HDL (“good cholesterol”),
    • low triglycerides,
    • lean body mass and excellent metabolic health.

    This unique profile is called Lean Mass Hyper-Responder (LMHR). For doctors and patients alike, it raises questions, since traditional medicine links high LDL directly with heart disease.

    🧪 How Was the KETO-CTA Study Done?

    • 80 participants on keto for an average of 4.7 years, all with LDL ≥190 mg/dL (average ~272 mg/dL, some up to 591 mg/dL).
    • 80 matched controls from the MiHeart study with typical LDL (~123 mg/dL).
    • Both groups were similar in age, sex, BMI, blood pressure, and smoking history.
    • Researchers used advanced imaging: coronary CT angiography (CCTA) and CAC scoring, which measure arterial plaque and calcium buildup in the heart.

    📊 Key Results

    • No difference in total plaque volume between the keto group and controls.
    • CAC score (arterial calcium) – median = 0 in the keto group vs 1 in controls.
    • No correlation between LDL levels and plaque burden, even when LDL exceeded 500 mg/dL.

    👉 In other words: for LMHR individuals, high LDL did not translate into more arterial plaque in this study.

    💡 What Does This Mean?

    • Individual response matters – not everyone on keto reacts the same way.
    • LDL is not the whole story – markers like ApoB, HDL, triglycerides, and insulin sensitivity may give a better picture of risk.
    • Monitoring is key – imaging tests (CAC, CCTA) can show real cardiovascular health rather than relying only on LDL numbers.
    • Short-term data – participants were on keto ~5 years. Heart disease often takes decades, so more long-term research is needed.

    🦶 Why Write About This on a Foot Health Blog?

    Because heart and vascular health directly affect foot health.

    • Poor circulation can cause serious foot complications.
    • Strong metabolic health protects not only the heart, but also the feet that carry us every day.

    ✅ Bottom Line

    The Feldman-Budoff study suggests that for Lean Mass Hyper-Responders, very high LDL on keto may not automatically mean higher heart disease risk. Still, more long-term evidence is needed.

    👉 The best approach: care for your whole health – cholesterol, blood sugar, exercise, sleep, and regular check-ups.

    1. Lipid Profile: Keto vs Control

    Top chart: Lipid profile (LDL, HDL, Triglycerides) comparing the Keto (LMHR) group with controls.

    Bottom chart: Median CAC scores – showing no meaningful difference despite very high LDL in the keto group.

    Plaque Burden: Keto vs Control


    It shows that total arterial plaque volume was almost identical between the Keto (LMHR) group and the control group – matching the study’s conclusion that extremely high LDL did not translate into greater plaque.

    🧪 How Was the KETO-CTA Study Done?

    This was an observational, non-randomized, matched cohort study — meaning participants were not randomly assigned to diet groups.
    Researchers compared 80 people who had followed a ketogenic diet for an average of 4.7 years (all with LDL ≥ 190 mg/dL, average ~272 mg/dL, some up to 591 mg/dL) with 80 matched controls from the MiHeart study who had typical LDL levels (~123 mg/dL).

    Both groups were similar in age, sex, BMI, blood pressure, and smoking history.
    Advanced imaging — coronary CT angiography (CCTA) and coronary artery calcium (CAC) scoring — was used to measure arterial plaque and calcium buildup in the heart.

    Because this was not a randomized controlled trial, the results do not prove cause and effect, but they do provide strong observational evidence that, in this specific population, high LDL on a ketogenic diet did not correspond to more arterial plaque.

    📚 Reference

    Budoff, M. J., Soto-Mota, A., Norwitz, N. G., Feldman, D., et al. (2024). Carbohydrate restriction–induced elevations in LDL cholesterol and atherosclerosis in lean mass hyper-responders: The Keto-CTA study. JACC: Advances. https://doi.org/10.1016/j.jacadv.2024.101109

  • “95% of Nutrition Experts Have Ties to Industry” – What Nina Teicholz Discovered About Your Diet

    For decades, we were told: Fat is bad, especially saturated fat. Choose margarine, eat whole grains, avoid red meat.
    But what if this advice wasn’t based on science… but on politics, money, and industry influence?

    In her eye-opening book The Big Fat Surprise, investigative journalist Nina Teicholz reveals the hidden forces that shaped official dietary guidelines, and how they’ve contributed to chronic illness, obesity, and confusion about what’s truly healthy.

    🧠 How Fat Became Public Enemy #1

    The origins of the anti-fat movement can be traced to the 1950s, when American scientist Ancel Keys introduced the lipid hypothesis – the idea that saturated fat raises cholesterol, leading to heart disease.

    However, as Teicholz shows in her research, Keys cherry-picked his data, excluding countries that contradicted his theory. From a total of 22 countries, he only presented data from 6 – those that fit his narrative.

    Despite the lack of strong scientific support, Keys’ theory gained traction thanks to political pressure, media support, and industry backing. Soon, butter, eggs, and meat were demonized, while low-fat, high-carb foods were promoted worldwide.

    💼 Who Writes Our Dietary Guidelines?

    Teicholz reveals a disturbing fact: 95% of experts involved in writing government nutrition guidelines have financial ties to the food or pharmaceutical industry.
    This means that public health policies are often shaped by corporate interests, not by unbiased science.

    For example, the American Heart Association (AHA) was a small, unknown organization in the 1940s – until it received a massive $1.7 million donation from Procter & Gamble, the manufacturer of Crisco vegetable shortening.
    Soon after, the AHA began recommending vegetable oils and margarine over butter or lard, pushing millions of people to switch to processed fats.

    🧬 Are Saturated Fats Really Harmful?

    Contrary to what we’ve been told, modern research (many studies reviewed in Teicholz’s book) fails to show a clear link between saturated fat and heart disease. In fact:

    • Saturated fats are more chemically stable and less likely to oxidize than vegetable oils.
    • They are essential for brain health, hormone production, and cell membrane integrity.
    • They help absorb fat-soluble vitamins A, D, E, and K – crucial for immune and metabolic health.

    Teicholz argues that saturated fats have been unfairly blamed, while refined carbs, processed seed oils, and sugar escaped scrutiny.

    🌱 Veganism – Free Choice or Corporate Narrative?

    The push for plant-based diets may seem modern and ethical, but Teicholz cautions that it’s often driven by ideological agendas and corporate profits.

    Many companies now profit from ultra-processed vegan products, lab-grown meat, and synthetic supplements, often promoted under the guise of “sustainability” or “health.”
    Yet, long-term studies on strict vegan diets are lacking, and nutritional deficiencies are a real risk, especially for children, pregnant women, and the elderly.

    📚 Key Takeaways from The Big Fat Surprise

    ✅ Saturated fats like butter, eggs, and red meat are not harmful – and may even be protective.
    ✅ Highly refined vegetable oils (like soybean, corn, or sunflower oil) may pose health risks.
    ✅ Official dietary guidelines are often influenced by corporate interests, not neutral science.
    ✅ Returning to traditional foods – unprocessed and nutrient-dense – is a safer, more natural path.
    ✅ We must demand transparency and independence in nutritional science.

    🗣 Who Do You Trust?

    Thanks to Nina Teicholz’s decade-long investigation, we now understand how flawed – and even dangerous – many official dietary recommendations have been.
    If we want to live healthier, longer lives, we need to reclaim our food choices from corporate control and go back to real food, informed by real science.

    📖 Recommended Resources:

    • The Big Fat Surprise – Nina Teicholz
    • Podcasts with Nina Teicholz (e.g. Dr. Mark Hyman’s The Doctor’s Farmacy)
    • Documentaries: Fat Fiction, The Magic Pill

  • Animal vs. Plant Proteins – Are We Ignoring the Whole Truth?

    In recent years, plant-based diets have gained massive popularity, often promoted as healthier, more ethical, and environmentally friendly alternatives to diets rich in animal products. But are plant proteins really superior to animal proteins when it comes to supporting the human body?

    A critical review by Polish researchers Prof. Grażyna Cichosz and Dr. Hanna Czeczot challenges the widespread assumption that plant proteins are always the better choice. Their 2013 article titled “Controversies around diet proteins” dives into the biological, nutritional, and metabolic implications of replacing animal proteins with plant-based alternatives.

    🧬 Protein Quality: Not All Sources Are Equal

    Proteins are made up of amino acids, nine of which are essential—meaning the human body cannot synthesize them and must obtain them from food.

    • Animal proteins (from meat, dairy, eggs, and fish) contain all essential amino acids in optimal proportions for human physiology.
    • Plant proteins often lack one or more essential amino acids, such as methionine, lysine, or tryptophan.

    The authors emphasize the vital role of sulfur-containing amino acids (like methionine and cysteine) found predominantly in animal proteins. These amino acids are essential for:

    • Glutathione production (a key antioxidant in cellular defense)
    • Liver detoxification
    • Collagen formation
    • Brain development and neurotransmitter balance

    🌱 The Risks of Over-Relying on Plant Proteins

    While plant proteins can be part of a healthy diet, replacing animal proteins entirely—especially in vulnerable populations—may lead to unintended consequences:

    1. Nutrient Deficiencies
      Plant-based proteins often come with lower bioavailability of nutrients such as vitamin B12, iron, zinc, and omega-3 fatty acids (EPA/DHA), which are abundant in animal-based sources.
    2. Imbalanced Amino Acid Profile
      Relying heavily on cereals, legumes, or soy products can result in deficiencies of key amino acids, potentially affecting muscle maintenance, immune function, and neurological health.
    3. Digestive Issues
      Some plant-based proteins contain anti-nutrients (e.g., phytic acid, lectins, oxalates), which may hinder the absorption of minerals and irritate the digestive tract.

    🥩 Animal Proteins – Still Essential?

    Cichosz and Czeczot argue that animal-derived proteins remain irreplaceable in the human diet, particularly for:

    • Children and adolescents during growth
    • Pregnant and lactating women
    • Elderly people, who are at greater risk of sarcopenia (muscle loss)
    • People recovering from illness or injury

    They also warn against politicizing nutrition and allowing economic or ideological motivations to override scientific facts about human physiology.

    🌿 So Should We Avoid Plant Proteins?

    Not at all.

    Plant proteins (from beans, lentils, nuts, seeds, and whole grains) offer fiber, phytochemicals, and lower saturated fat, contributing to a healthy cardiovascular profile. However, they should complement—not replace—animal proteins, especially in diets aiming for complete amino acid coverage.

    🔍 Final Takeaway

    The debate over plant vs. animal proteins is not black and white. As Cichosz and Czeczot highlight, the human body thrives on high-quality, bioavailable proteins, and animal proteins remain the gold standard in this regard.

    Before making sweeping dietary changes, especially under the influence of popular trends, we should ask:

    ❝Is this choice supported by biology—or just by marketing?❞

    📚 Reference

    Cichosz, G., & Czeczot, H. (2013). Controversies around diet proteins. Polski Merkuriusz Lekarski, 35(210), 397–401. PMID: 24490473

  • Processed Food: A Hidden Driver of Modern Illnesses?

    The Modern Diet – Fast, Cheap, but Dangerous?

    In a world where convenience often dictates our food choices, ultra-processed food has become a staple in many diets. However, emerging evidence suggests that these products—though affordable and long-lasting—could pose serious risks to our health.

    What Is Processed or Ultra-Processed Food?

    Processed food refers to products that have been significantly altered from their natural state. Ultra-processed foods (UPFs) typically contain:

    • Artificial sweeteners (e.g., aspartame)
    • Flavor enhancers (e.g., MSG)
    • Emulsifiers and stabilizers
    • Genetically modified soy protein
    • Refined vegetable oils
    • Preservatives, colorants, and synthetic additives

    Common examples include: packaged snacks, fast food, instant soups, sweetened beverages, deli meats, and soy-based meat substitutes.

    Key Health Risks Associated with Processed Food

    🧬 Cancer Risk

    A large-scale British study published in The Lancet found a clear correlation between the intake of ultra-processed food and the risk of developing various cancers, especially in middle-aged adults.

    Reference: Fiolet, T. et al. (2018). Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. BMJ, 360, k322. https://doi.org/10.1136/bmj.k322

    🌱 Gut Health and Autoimmune Concerns

    Genetically modified soy proteins contain immune-reactive globulins that may damage the intestinal lining, increasing permeability (“leaky gut”), disturbing the microbiome, and raising the risk of autoimmune disorders.

    Reference: Rezaie, A., Buresi, M., Lembo, A., et al. (2017). Hydrogen sulfide in gastrointestinal diseases. Digestive Diseases and Sciences, 62(9), 2241–2257. https://doi.org/10.1007/s10620-017-4626-2

    🧠 Neurotoxic Effects

    Additives like aspartame and MSG (monosodium glutamate) have been associated with:

    • Headaches and dizziness
    • Sleep disturbances
    • Cognitive impairment
    • Increased risk of neurodegenerative diseases

    Reference: Walton, R. G. (1996). Adverse reactions to aspartame: Double-blind challenge in patients from a vulnerable population. Biological Psychiatry, 40(8), 578–582.

    Reference: Olney, J. W. (1994). Excitotoxins in foods. Neurotoxicology, 15(3), 535–544.

    🔥 Oxidative Stress from Heated Oils

    Foods fried in vegetable oils release toxic aldehydes and acrylamide, which damage mitochondria, reduce energy production, and increase the risk of cancer.

    Reference: Zhang, Y., & Zhang, G. (2007). Formation and mitigation of acrylamide in heat-processed foods. Journal of Food Science, 72(6), R174–R183.

    🧪 Additives and Functional Ingredients

    Transglutaminase (“meat glue”) and food colorants are commonly used to improve texture or appearance. However, they may create novel protein structures that are poorly digested and unrecognized by the immune system.

    Reference: Gianferri, R., et al. (2021). Transglutaminase: A review of enzymatic properties and food applications. Foods, 10(12), 3086. https://doi.org/10.3390/foods10123086

    Why It Matters

    • Long-term consumption of ultra-processed foods is associated with higher mortality, obesity, heart disease, type 2 diabetes, and mental health disorders.
    • Children, the elderly, and people with chronic illness are most vulnerable to the effects of artificial food chemicals.
    • Nutrient absorption, hormone balance, fertility, cognitive development, and immune function can all be impaired.

    Reference: Monteiro, C. A., et al. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762

    What You Can Do

    ✔ Choose whole, unprocessed foods
    ✔ Cook more meals at home
    ✔ Read ingredient labels carefully
    ✔ Avoid products with long, unrecognizable ingredient lists
    ✔ Prioritize quality protein sources, healthy fats, and fiber

    Final Thoughts

    Ultra-processed foods may offer convenience and low cost, but they come at a significant price to your health. The science is clear: what you eat shapes your long-term well-being. Make informed choices to protect your body and brain.

    🧠 Real food fuels real health.

  • 🧬 Does High Cholesterol Always Mean Risk? Discover the Surprising LMHR Phenotype

    In recent years, the conversation around health and nutrition has increasingly shifted toward personalized care. One of the most intriguing topics in this space is the concept of the Lean Mass Hyper-Responder (LMHR) phenotype, identified by American researcher and engineer Dave Feldman.

    🔍 What Is LMHR?

    LMHR stands for Lean Mass Hyper-Responder. It describes individuals who, after adopting a low-carbohydrate or ketogenic diet, experience a sharp rise in LDL cholesterol levels, while maintaining excellent health markers in every other area.

    A typical LMHR lipid profile looks like this:

    • LDL-C (“bad cholesterol”): over 200 mg/dL (5.2 mmol/L),
    • HDL-C (“good cholesterol”): over 80 mg/dL (2.1 mmol/L),
    • Triglycerides: very low, usually below 70 mg/dL (0.8 mmol/L).

    Sounds like a paradox, right? Traditional medical advice warns us about high LDL-C, yet these individuals are lean, physically active, metabolically healthy, and show no signs of inflammation or insulin resistance.

    👨‍🔬 Who Is Studying This?

    Dave Feldman began researching this phenomenon after observing a dramatic spike in his own LDL-C levels when he switched to a ketogenic diet, despite his other health markers being ideal. He launched the Citizen Science Foundation and, in collaboration with UCLA, started the Lean Mass Hyper-Responder Study in 2022.

    The aim of the study is to determine whether individuals with the LMHR phenotype are genuinely at cardiovascular risk or if their elevated LDL-C is simply a natural adaptation to using fat as their primary fuel source.

    📊 What Do Early Findings Show?

    Initial data—including advanced coronary imaging (CCTA)—reveals that many LMHR participants show no signs of arterial plaque, even with extremely high LDL-C levels.

    One published case report describes a healthy 26-year-old male who switched to a ketogenic diet and saw his LDL-C soar to 545 mg/dL. Despite this, a CT scan revealed clear arteries and no signs of atherosclerosis.

    Source: PMC9048595

    ❗ Does That Mean LDL Doesn’t Matter?

    Not necessarily. Feldman is very clear: this does not give everyone permission to ignore high LDL-C. The LMHR pattern appears in a specific group of individuals—those who are lean, insulin-sensitive, and have a favourable lipid profile otherwise.

    For people who are overweight, sedentary, or have metabolic issues, high LDL-C can still be a significant risk factor.

    👣 What Does This Have to Do with Foot Health?

    As a Foot Health Practitioner, I work with many clients dealing with diabetes, obesity, and metabolic syndrome. These conditions not only affect cardiovascular health but also directly impact the circulatory health of the feet—increasing the risk of ulcers, infections, and poor healing.

    Understanding phenotypes like LMHR helps us avoid one-size-fits-all thinking. Not all high LDL-C readings mean the same thing. For some, a low-carb lifestyle improves insulin levels, reduces inflammation, and ultimately supports better foot and overall health.

    📚 Sources:

  • The Healing Power of Iodine: A Fascinating Insight from Lynne Farrow’s ‘The Iodine Crisis’

    Did you know iodine, a mineral most people associate only with thyroid health, might actually have far broader healing properties? Lynne Farrow, in her influential book “The Iodine Crisis,” argues that iodine deficiency is far more common and serious than previously thought, potentially influencing overall health significantly.

    Surprising Benefits of Iodine

    According to Farrow, iodine is crucial not only for thyroid function but also for the health of breasts, prostate, ovaries, and even cognitive functioning. She cites numerous cases where iodine supplementation led to improvements in:

    • Energy levels and mental clarity
    • Breast health and decreased fibrocystic breast conditions
    • Hormonal balance and reproductive health
    • Immune system support

    Scientific Insights on Iodine

    Scientific studies support some of Farrow’s claims regarding iodine’s health benefits. Research indicates iodine supplementation can indeed help reduce symptoms of fibrocystic breast disease, improve cognitive function, and support thyroid health. For instance, a study published in the Journal of the American Medical Association (JAMA) highlighted iodine’s effectiveness in reducing breast pain and cyst size in patients with fibrocystic breast disease. Additionally, research published in “Thyroid Research” found that adequate iodine intake is essential for optimal thyroid gland function and overall metabolic health.

    Why Isn’t There More Research?

    Despite these promising findings, iodine remains surprisingly under-researched. Several factors contribute to this lack of extensive scientific inquiry:

    • Lack of commercial interest: Iodine is inexpensive and cannot be patented, reducing pharmaceutical companies’ incentives to invest in extensive research.
    • Market dominance of patented treatments: Companies prefer funding research on patented medications that promise greater profits, sidelining iodine research.
    • Safety concerns: Excessive iodine intake can lead to thyroid dysfunction, making researchers cautious in designing clinical trials.
    • Limited medical awareness: Conventional medicine often focuses on newer treatments, causing iodine therapy to be overlooked despite its potential benefits.

    Historically, medical textbooks provided doctors with comprehensive knowledge about iodine therapy. Today, however, medical education has shifted toward primarily prescribing pharmaceutical drugs, significantly narrowing the understanding and application of iodine treatments among healthcare professionals. It is important to note, however, that this does not mean that modern doctors lack all knowledge about iodine’s benefits. Instead, the mainstream medical education system tends to prioritize treatments that align with contemporary pharmaceutical practices, often neglecting older or alternative therapies.

    These factors collectively explain the relatively limited scope of research into iodine’s therapeutic properties, despite promising early results.

    The Forgotten Nutrient

    Historically, iodine was commonly used medically, yet over time, its significance has been largely forgotten or underestimated in conventional medicine. Farrow highlights that modern diets and environmental toxins have significantly increased the global risk of iodine deficiency, contributing to many chronic health issues.

    Is Iodized Salt Effective?

    While iodized salt is commonly recommended as a source of iodine, it’s important to know that the iodine in salt may evaporate or oxidize after the package is opened or during cooking, reducing its effectiveness. Consequently, relying solely on iodized salt might not sufficiently ensure adequate iodine intake. To reliably meet iodine needs, consider including foods naturally rich in iodine, such as seafood, seaweed, or supplements under professional guidance.

    How to Safely Supplement Iodine

    Farrow recommends careful and informed supplementation, emphasizing the importance of:

    • Consulting with healthcare professionals knowledgeable about iodine therapy.
    • Starting supplementation slowly, gradually increasing dosage while monitoring symptoms and thyroid function.
    • Complementing iodine intake with other vital nutrients such as selenium, magnesium, and vitamin C.

    Cautions and Considerations

    While iodine can be immensely beneficial, it should always be used responsibly. Excess iodine can lead to thyroid dysfunction, so regular monitoring and medical guidance are essential.

    Final Thoughts

    Iodine, as Lynne Farrow emphasizes, is a powerful yet underappreciated nutrient that may significantly improve health when used appropriately. Always discuss iodine supplementation with a healthcare provider to tailor an approach that’s safe and beneficial for your individual health needs.

  • Non-Alcoholic Fatty Liver Disease – How Can Diet Help?

    Introduction

    Non-alcoholic fatty liver disease (NAFLD) is one of the most common liver conditions worldwide, affecting up to 25% of the population. It is closely linked to obesity, insulin resistance, and an unhealthy diet. While NAFLD is often asymptomatic, it can progress to serious complications such as non-alcoholic steatohepatitis (NASH), liver cirrhosis, and an increased risk of liver cancer. Diet plays a crucial role in both the prevention and management of this condition.

    How Diet Affects Non-Alcoholic Fatty Liver Disease

    Recent studies indicate that dietary modifications can reduce liver fat, improve insulin sensitivity, and lower inflammation. Here are the most effective dietary strategies for NAFLD:

    1. Limiting Simple Sugars and High-Fructose Corn Syrup

    📌 Research shows that excessive fructose consumption from sugar and processed foods triggers hepatic lipogenesis, leading to fat accumulation in the liver. Diets high in sugary drinks and ultra-processed foods accelerate NAFLD progression.

    ✅ Replace sugary drinks with water, herbal teas, or lemon-infused water. ✅ Avoid sweets, pastries, white bread, and processed foods.

    2. Adopting a Mediterranean or Low-Carb Diet

    📌 The Mediterranean diet, rich in healthy fats (olive oil, nuts), vegetables, fruits, and fish, is associated with reduced liver fat and improved insulin sensitivity.

    📌 Low-carb and ketogenic diets also show promising effects by lowering triglycerides, reducing liver fat, and improving glucose metabolism.

    ✅ Include fatty fish (salmon, mackerel), olive oil, avocados, nuts, seeds, whole grains, and vegetables. ✅ Reduce processed foods, refined grains, dark bread (whole grain and rye), potatoes, chips, rice, and all types of pasta – both white and whole grain.

    3. Increasing Fiber Intake

    📌 Fiber enhances gut microbiota health, decreases fat absorption, and supports better liver metabolism.

    ✅ Eat more leafy greens, broccoli, cauliflower, flaxseeds, almonds, and whole grains. ✅ Avoid low-fiber processed foods like fast food and ready-made meals.

    4. Consuming High-Quality Protein

    📌 Studies suggest that protein from fish, poultry, and plant sources is more beneficial for liver health than red meat and processed meats.

    ✅ Choose lean meats, tofu, eggs, nuts, and seeds. ✅ Limit excessive red meat and processed deli meats containing preservatives.

    Conclusion

    NAFLD can be reversed or slowed down with the right diet and lifestyle changes. Reducing simple sugars, increasing healthy fats, fiber, and protein intake, while avoiding processed foods, can significantly improve liver health. Even moderate weight loss (5-10% of body weight) can drastically reduce liver fat and enhance liver function. Taking proactive dietary steps can help protect the liver and promote overall well-being.

  • Intermittent Fasting – An Effective Strategy for Treating Diabetes and Obesity

    Introduction

    Intermittent fasting (IF) has gained popularity as a simple yet powerful approach to improving health. It is particularly effective in managing type 2 diabetes and obesity, two of the most pressing global health challenges today. Unlike traditional diets that focus on what to eat, intermittent fasting emphasizes when to eat, allowing the body to regulate metabolism more efficiently. With increasing scientific support, IF is proving to be a sustainable method for weight loss, blood sugar control, and overall metabolic health.

    What is Intermittent Fasting?

    Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. It does not dictate specific foods but instead focuses on structuring meal timing to allow the body to function optimally. The most common IF methods include:

    • 16:8 method – Eating within an 8-hour window and fasting for 16 hours.
    • 14:10 method – A more flexible approach with a 10-hour eating window.
    • 5:2 method – Eating normally for five days and restricting calorie intake for two non-consecutive days per week.
    • Alternate-day fasting (ADF) – Alternating between normal eating days and very low-calorie intake days.

    Why is Intermittent Fasting Effective for Diabetes?

    Diabetes, especially type 2 diabetes, is often linked to insulin resistance, meaning the body struggles to process sugar properly. Intermittent fasting helps restore balance in the following ways:

    ✅ Stabilizes Blood Sugar Levels – By limiting eating times, the body gets longer breaks from insulin spikes, helping to improve insulin sensitivity.

    ✅ Reduces the Need for Medication – Many individuals following IF have experienced a reduction in their need for diabetes medications as their blood sugar levels stabilize naturally.

    ✅ Encourages Fat Burning – When the body is in a fasted state, it shifts from using glucose as its primary energy source to burning stored fat, leading to better weight control.

    ✅ Improves Overall Metabolic Health – Fasting promotes cellular repair and reduces inflammation, both crucial factors in preventing diabetes-related complications.

    Intermittent Fasting and Weight Loss

    Obesity is a key driver of metabolic diseases, and IF offers a natural, sustainable weight loss method. Here’s why:

    📉 Encourages Fat Loss – The extended fasting period forces the body to tap into stored fat for energy, aiding in weight loss, particularly around the abdomen.

    🍽️ Reduces Caloric Intake Without Strict Dieting – Many people naturally eat fewer calories when following IF because their eating window is shortened.

    ⚖️ Supports Long-Term Weight Maintenance – Unlike restrictive diets that lead to yo-yo weight gain, IF helps regulate hunger hormones, making weight management easier.

    🔥 Boosts Metabolism – Fasting helps optimize hormone levels that support fat burning, such as increased growth hormone production and improved insulin function.

    How to Implement Intermittent Fasting Safely?

    Intermittent fasting is a flexible approach that can be adapted to suit individual lifestyles. To make it effective and safe:

    🔹 Ease into it – Start with a 12-hour fasting window and gradually increase it to 14 or 16 hours.

    🔹 Choose nutritious foods – Focus on lean proteins, healthy fats, fiber-rich vegetables, and whole foods to stay full and energized.

    🔹 Stay hydrated – Drink water, herbal teas, or black coffee during fasting periods to prevent dehydration and hunger pangs.

    🔹 Avoid processed foods – Eating whole, unprocessed foods during the eating window maximizes IF’s benefits.

    🔹 Listen to your body – Adjust fasting periods as needed to fit personal energy levels and lifestyle.

    Conclusion

    Intermittent fasting is emerging as one of the most effective and science-backed strategies for managing diabetes and obesity. By naturally regulating blood sugar levels, promoting fat loss, and improving metabolic health, it offers a sustainable alternative to conventional dieting. Unlike restrictive meal plans, IF allows for flexibility while delivering long-term results. With the right approach and consistency, it can be a life-changing tool for better health and well-being.