MCCAIN FOODS has recalled one of their most popular food items due to safety fears, a recent Food Standards Agency alert has advised.
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vendredi 31 mai 2019
McCain issues urgent food recall: Hash browns recalled due to safety fears
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Core supplements and the importance of timely intake
For some, the world of supplements can be a confusing, overwhelming and sometimes challenging space to navigate. With so many supplement brands and varieties available at the store and online, and considering consumers are constantly bombarded with opinions from media, close friends, self-proclaimed health coaches and social media, the barrage of options and voices can often point people in the wrong direction.
Whether you’re currently taking supplements, you’ve dabbled in taking them before or you’re convinced you just don’t need them, we’ll answer the most pressing questions about core supplements: what they are, their benefits, why you might need them, when to take them, recommended quantities and which delivery forms are best.
Understanding supplements based on personal needs
The human body is a complicated biological system that needs adequate nourishment to maintain life and energy-producing metabolic reactions. Because a majority of the population can’t meet their daily nourishment needs through diet alone, supplements are staple components to achieving optimal health.
Our bodies are amazing machines when adequate nutrients – vitamins and minerals – are available to support energy production, healthy metabolism, hormone production and function, cell repair, and immune function. However, due to today’s food environment, dietary ecosystem and our constant one-the-go mentality, our diets lack key nutrients and keep us from feeling and being at our best.
In fact, according to a report by the Centers for Disease Control and Prevention, over 80% of adults don’t consume enough fruits and veggies to supply adequate vitamins and minerals in their diets. [1] While many Americans are overfed, many remain significantly undernourished and lack these core supplements:
- Quality multivitamin
- Omega-3 fish oil
- Probiotics, additional Vitamin D and Magnesium, based personal needs
Quality Multivitamin
It may come as no surprise that deficiencies in key micronutrients — including magnesium, vitamin D, B12, and calcium — have become increasingly common. [2] When our bodies are low on vitamins and minerals, our metabolic health and overall health can suffer, and without them, normal biological function is compromised. [5] When we do get adequate micronutrients, research shows it can support whole-body energy metabolism, blood flow, resting energy expenditure, fat metabolism, and might even be enough to promote weight loss, fat loss, more normal glucose sensitivity, and improved cholesterol profiles.[x],[vi]
In addition to pinpointing the areas where you may be deficient based on the Recommended Daily Allowance [8], it’s also important to consider other lifestyle factors that may impact your needs.
If you live an overly stressful or demanding lifestyle, or you’re active or athletic, regularly drink alcohol or take medication, or you’re trying to restrict calories for weight loss, you’ll likely have considerably higher micronutrient needs than indicated by any given RDA. For example, active individuals who exercise frequently tend to burn more energy and inflict more metabolic and mechanical stress on their bodies. As such, this person will have considerably higher calorie and micronutrient needs,[xii] which means that if you exercise frequently, you need more nutrition.
When looking for a high-quality multivitamin, you can bet that the fastest way to ineffectiveness is buying a multivitamin that is cheap, synthetic and formulated in such a way that your body can’t absorb, convert or put it to actual use. In this instance, be aware that most once-daily multivitamin tablets are poor options. Always opt for high-potency capsules that are easily digestible, can be absorbed and utilized effectively. Avoid gummies that have added sugars and artificial flavors and steer clear of tablets as they lack potency and are packed with binders, fillers and glues.
Omega-3 Fatty Acids
There are two types of omega-3 fatty acids in particular, eicosapentaenoic acid (EPA) and docohexaenoic acid (DHA), that are known as essential fatty acids. They’re categorized as “essential” becauseour cells need these fatty acids in order to function normally. The body can’t make these on its own or from other fats, meaning they’re supplied through some foods and supplementation.
Just as it’s important to supply our cells with adequate vitamins and minerals to function, Omega 3s have incredible potential health benefits and have been linked to reducing cardiovascular risk, improving cognitive brain function, supporting inflammatory response and promoting mood.
When it comes to getting enough omega-3’s, supplementing with fish oil is necessary because we don’t consume enough foods high in EPA and DHA on a daily basis (e.g. grass-fed beef, walnuts and fatty fish). We tend to overconsume the pro-inflammatory fats – omega 6s (e.g. nuts, seeds, oils). This omega-3 and omega-6 imbalance can have a negative effect on inflammation patterns and may also be implicated as a contributing factor to other disruptions related to cellular metabolism, hormone signaling, and even weight regulation.
Similar to a multivitamin, opt for high-potency formulas that are easily digestible, absorbable and can be utilized effectively. In this instance for fish oil supplementation, choose soft gels or a liquid form that use triglyceride form of oil.
Magnesium
Magnesium not only supports bone health, but it is an essential mineral that is available in all cells and involved in over 300 enzymatic processes in the body. Some of these include maintaining cardiac rhythm, muscle and nerve function, and blood glucose regulation.
Unfortunately, the National Institute of Health’s Office of Dietary Supplements estimates that over 75% of American adults have deficient daily intakes of magnesium. This comes as no surprise as many components of the modern lifestyle increases magnesium loss, including stress (physical or emotional), alcohol or coffee consumption, exercise, excessive sweating, and certain medications such as birth control pills, various antibiotics, and common diuretics.
These factors cause many individuals to require extra magnesium to compensate. Most multivitamins contain very little magnesium due to the fact that magnesium takes up a large amount of physical space within the capsule/tablet. As such, a stand-alone magnesium supplement is often recommended to ensure adequacy. Chelated forms of magnesium are preferred over cheaper oxides or salts (sulfates or chlorides.
Probiotics
Without the right type of bacteria present in your digestive system, you can become susceptible to a variety of health complications. In the large intestine specifically, good bacteria helps protect us from pathogens, produces neurotransmitters to support our brain function and mood, and also produces certain vitamins and fatty acids that help regulate our whole-body metabolism. When our digestive system is healthy, it does more than just break down food and help us absorb nutrients, it keeps bad bacteria from getting into the rest of our body. It can also keep incompletely digest food particles from entering our blood stream, where they can influence autoimmune diseases and food sensitivities.
Issues can arise when bacterial biodiversity becomes imbalanced due to antibiotic use, modern food choices or dietary habits, or from not eating enough fermentable fibers or fermented foods. When the relationship between “good” vs “bad” bacteria gets off track, our risk for chronic yeast or upper respiratory infections, food or environmental allergies, digestive disruption (gas and bloating), insulin resistance, and inability to lose weight increases. Knowing that 70% of our immune system is found in our gut, when it comes to preventing disease and illness, it’s crucial to prioritize digestive health maintenance even if that means through supplementation.
When looking for a probiotic, it’s important to note that the various strains of bacteria in probiotics each provide different benefits in our bodies. Based on their many benefits, it’s wise to look for products that provide a variety of strains in them. Many food-based products have only one or two strains of probiotics, whereas supplemental probiotics provide a wide variety of strains, and usually in much greater numbers. Look for a diversity of strains including multiple Lactobacillus and Bifidobacterium.
Vitamin D
Vitamin D is one of the most common deficiencies in the U.S. today. Known as the “sunshine vitamin” as it is primarily produced in the skin by way of the sun’s ultraviolet rays, this fat-soluble vitamin supports full-body function and healthy metabolism. While it can be absorbed through certain foods including fatty fish and some dairy products, because Vitamin D is not prevalent in our food system, the best solution is to use supplementation to meet daily needs.
On a cellular level, Vitamin D receptors have been detected in almost all tissues of the body, including the bone, heart, adrenal glands, stomach, liver, skin, breasts, pancreas, immune system, brain, prostate, ovaries, and testes. It’s no wonder that Vitamin D has been shown to play a role in immune function, muscle function, cardiovascular health, respiratory function, brain development and has anti-cancer effects.
Most people need at least 2000-4000 IU per day but monitoring blood levels with periodic blood testing (at least once a year) is highly recommended. For those at the beginning stages of a cold or when flue symptoms first hit, higher doses of Vitamin D are recommended to help ward off sickness.
If you’re ready to take a closer look at your core supplement routine or have questions on how you can better understand your personal needs and what supplement routine will be best to help you thrive, reach out to our team of coaches who can help you get started.
– Life Time Personal Training and Nutrition Experts
– Anika Christ, Registered Dietitian and Life Time Weight Loss Director of Digital Programming & Events
– Paul Kriegler, Registered Dietitian and Life Time Program Manager, Nutritional Products
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
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CELEBRITY WEIGHT LOSS SECRET – LOSE WEIGHT FAST AND EASY
If you’re new, Subscribe! → https://www.youtube.com/c/Vimibrown?sub_confirmation=1 A lot of celebrities use cinnamon and lemon to lose weight drastically …
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Here are six steps on how to lose weight during menopause. |
Here are six steps on how to lose weight during menopause. | dietingwell.com/…
#loseweight #burnfat #bellyfat
Click here for more informations
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Weight Loss Success Story – Lacy Lost 72 lbs by just Walking on a TreadClimber
http://bit.ly/2ALCPUT Lacy wasn’t someone who exercised, but the Bowflex TreadClimber changed all that. Now, 72 lbs lost later, she exercises all the …
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How to make a Healthy Eating Diet to be Fit Easy!
So now we are on the second leg of the stool of FITNESS!! Nutrition, Diet, HEALTHY EATING the one most people stumble over. If more people could get this on …
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Arijit Singh Lifestyle, Net Worth, Salary, House, Awards, Charity, Education, Biography And Family
Watch the video Arijit Singh Lifestyle, Net Worth, Salary, House, Cars, Awards, Hobbies, Holiday destinations, Charity, Favorite food, Favorite Celebrities, …
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Healthy Weightloss Dinner Recipe-बेहद तेजीसे वजन घटाएगी ये Special खिचड़ी की रेसिपी-Oats Moong recipe
moongdalkhichdi #healthyweightlosskhichdirecipe #oatsmonngdalkhichdirecipe Also please find here the recipe of healthy moong dal daliya khichdi recipe.
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jeudi 30 mai 2019
The best restaurants in the West Midlands – chosen by locals who know
We asked food-loving journalists in specific parts of the West Midlands to tell us about their favourite local restaurant – and they revealed some hidden gems
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10 Celebrities Who Gained Weight And LOVED IT
10 famous people who put on a few pounds and are happy with how their body looks. Subscribe to our channel: http://goo.gl/9CwQhg For copyright matters …
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Losing weight can be hard for anyone but especially if you weigh more than 200lb…
Losing weight can be hard for anyone but especially if you weigh more than 200lbs. Here is a 7-step plan to help you lose weight if you weigh 200lbs or more and keep the weight off.
#loseweight #burnfat #bellyfat
Click here for more informations
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Amazing 150lb Weight Loss Success Story/ Before After Weight Loss Transformation
How Caroline Lost 150lbs: http://amzn.to/2h7ZU7r Caroline’s Youtube Channel: http://bit.ly/2hbcEdV Follow Caroline on IG: @CarolineJhingory This is the story …
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TOP 5 Food Hacks To Get Your ABS To Show (FAST)
Check out Daily Harvest!http://bit.ly/2DH2wqU use code: ALPHAM Special alpha m. thank you to Daily Harvest for helping me look good, stay lean and …
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Lionel Messi's Lifestyle ★ 2017
music 1 Jim Yosef – Link (Pomking Music Free) https://youtu.be/Nc5zNQzu6Bw 2 Tobu Infectious – Pomking Music Free https://youtu.be/n3X_-cmoAFc 3 Feel …
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Healthy Smoothie Recipes for Weight Loss | Green Smoothie | Lose 12 Kgs in Summer | Fat to Fab
Healthy Smoothie Recipes for Weight Loss | Breakfast Smoothies For Weight Loss | Green Smoothie | Lose 12 Kgs in Summer | Fat to Fab Almond Milk for Easy …
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mercredi 29 mai 2019
Tap water should be BANNED from pubs and bars as it hurts profits, landlord says
TAP WATER is a staple usually seen on restaurants tables across the UK, with Britons enjoying the drink for free – but now one bar owner has begged people to stop ordering the cost-effective beverage.
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What I Ate Today– Food Diary
Hello! Today’s Instagram Check in Post is a food diary. It’s been so long since I’ve done a full day of eats… but it feels kinda fun because that’s how most of my posts were. Well they were some running and a lot of eating. Anyway… I’m sharing a day of eats!
What I ate Wednesday! Or should I call this Way Back Wednesday since it’s kinda like old times?
Instead of Wordless Wednesday ➡️ I’m sharing a peek into what I ate in a day…
*But you can still Check In and share your workout for today with emojis in my Instagram post!
What I ate:
〰️ Breakfast: egg white omelet, turkey bacon, english muffin – I put ketchup & sriracha on my eggs.
〰️ Lunch: Cobb Salad – I had an epic cobb in Seal Beach a while back and keep trying to relive it, but it’s not the same yet…
〰️ Snacks! Watermelon, Popcorn, Nuts – if watermelon is in season, I’m eatin’ it multiple times a day.
〰️ Dinner: Mushroom chicken stir-fry, brown rice & Sriracha. – And soy sauce. If I die of some sorta sodium related medical issue – God Bless my salty heart.
〰️ Dessert: Yogurtland
What are you doing today?
What are ya eating for dinner?
Run SMART Goals
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10 Celebs Whose Weight Loss Left Them Unrecognizable
10 Celebs Who Lost Over 100lbs Subscribe: https://goo.gl/Hnoaw3 —————————————————————————————– Weight loss is a touchy …
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Some people are naturally slim. Their secret? Simple habits to lose weight they …
Some people are naturally slim. Their secret? Simple habits to lose weight they do each day. Try adopting these weight loss habits yourself. You’ll be surprised at how easily you start to shed the pounds. Each habit requires zero willpower & easily integrates into your daily routine #LoseWeight #WeightLoss
#loseweight #burnfat #bellyfat
Click here for more informations
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Extreme Weight Loss 200 Pounds | Weightloss Success Story | How To Lose Weight
Extreme weight loss from David! From 400 pounds to shredded actor weightloss success story! How to lose weight! 200 pound weight loss success stories!
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The Ultimate MALAYSIAN Healthy Food Swaps | Eat This. Not That. | Joanna Soh
My country, Malaysia is currently the FATTEST country in South East Asia. It’s sad! Most of us aren’t aware of how bad a food can be for us because we are used …
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CK Vineeth Lifestyle | Income, Cars, Houses, Luxurious Lifestyle and Net Worth
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I Added these in my Apple cider | I Lost weight like never before (Recipe included in the video)
Hi guys! in todays video, I share my weight loss journey update with you guys. with these spices and Apple Cider Vinegar you will lose weight LIKE never before …
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mardi 28 mai 2019
Tesco, Asda, Lidl & Waitrose URGENT product recall as small pieces of GLASS found in food
TESCO, Asda, Lidl and Poundstretcher have recalled a number of products urgently. Waitrose pickled beetroot slices and Lidl hazelnut spread are among the product recalls.
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10 Celebs Who Went TOO FAR For A Role
10 Stars who went through extreme body transformations for important movie roles. Subscribe: https://goo.gl/Hnoaw3 …
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weight loss meal replacement shakes, shakes to lose weight, i want to lose weigh…
weight loss meal replacement shakes, shakes to lose weight, i want to lose weight – Want to get rid of belly fat? Take a look here weightfile.com
#loseweight #burnfat #bellyfat
Click here for more informations
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Avoid "Wheat Belly" and Lose Weight | Success Stories
Wheat (especially modern wheat) triggers a high insulin response due to its high-glycemic index. Find out more and how to avoid the weight-gain consequence …
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Guide features 10 steps to a healthy eating plan
Eating fresh food, cooking your own meals and having the company of friends are some of the ten steps to a healthy eating plan, published in the Dietary …
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Coca-Cola Advert – Grandpa – Living a Healthy Lifestyle – Coca-Cola UK
http://bit.ly/2XbyGBf The Coca‑Cola ‘Grandpa’ advert shows that the lifestyle enjoyed by our grandparents – moving more, eating well, taking it …
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Weight Loss Smoothie Recipes for Summer | Smoothies Diet for Weight Loss | Fat to Fab
Weight Loss Smoothie Recipes for Summer | How to Reduce Weight quickly for Smoothie Summer Diet | #FattoFab New Smoothie Recipes: https://goo.gl/iiMs3D …
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lundi 27 mai 2019
10 Celebs Who Had A Drastic Weight Loss And The Diet They Followed
9 Celebs Who Had A Drastic Weight Loss And The Diet They Followed …
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Weight Loss After 40 | The best weight loss tips, recipes, workouts, and exercis…
Weight Loss After 40 | The best weight loss tips, recipes, workouts, and exercises to help perimenopausal and menopausal women lose weight, get back in shape, and live life to the fullest! We’ve even our favorite cardio and strength training workouts for women over 40, as well as a sample 7-day diet for women over 40. Losing weight and looking good has never been easier! #weightloss
#loseweight #burnfat #bellyfat
Click here for more informations
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Gabriel Method Success Story: 150lbs (68kg) Weight Loss
http://bit.ly/1iQKhu1 – Scott Blinn was 405 pounds and has lost 150 pounds (68kg) with the Gabriel Method, a holistic approach to weight loss.
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What i eat in a day TO LOSE WEIGHT – healthy fat loss & quick meal ideas!
The first 100 to click here http://bit.ly/2XUWKsK and use my code LIEZL will get 50% off their first month of Care/of vitamins In this video I’m showing you what I …
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MI LIFESTYLE – PRODUCTS
For Detail Knowledge Of Mi Life Visit :- http://bit.ly/2VSzqdg MI LIFESTYLE – PRODUCTS/ Contact :- 9971982926 Visit our website …
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Top 14 Healthy Foods To Lose Weight And Recipes
http://bit.ly/1eF3zny FACEBOOK: http://bit.ly/24DyMD7 The good sources of protein : Eggs are an excellent …
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dimanche 26 mai 2019
23 Celebrities Who Had MASSIVE Weight Loss Transformations!
From singing icons like Jennifer Hudson and Kelly Clarkson to comedians like Drew Carey and Melissa McCarthy and even reality stars like Snooki and Khloe …
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Carb Cycling for Women | If you want to lose weight but don’t know how, this 7…
Carb Cycling for Women | If you want to lose weight but don’t know how, this 7-day carb cycling menu contains a week’s worth of meal plans and daily 30-minute fat burning HIIT, cardio, and strength training workouts to help you build muscle while also losing weight. Try it for 12 weeks – you’ll be amazed at the body transformations carb cycling can produce! #carbcycling
#loseweight #burnfat #bellyfat
Click here for more informations
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Most Inspirational Weight Loss Video EVER! 200lb Weight loss before and After
http://bit.ly/1SijBbr – If this doesn’t make you cry, nothing will. Beautiful Journey 200lb weight loss! / Weight Loss Before and After LEARN MORE BELOW …
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The 6 Minute Muscle Building Meal Plan – Healthy Dinners
http://bit.ly/1nG7tkn You will never confuse me with Emeril that’s for sure. But that doesn’t mean that I can’t teach you how to cook up an …
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Vidya Balan Lifestyle,House,Income,Family,Husband
Vidya Balan Lifestyle,House,Income,Family,Husband,Biography Vidya Balan Lifestyle Vidya Balan Biography Vidya Balan House Vidya Balan Family Vidya …
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4 Recipes For Weight Loss Drinks Homemade – Lose Weight With Black Seed Oil
Please watch: “How to Get a Flat Stomach Overnight with Body Wrap” https://www.youtube.com/watch?v=3SVf1mkKg4w –~– http://bit.ly/1jcbHBl …
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samedi 25 mai 2019
10 Celebs Whose Weight Loss Left Them Unrecognizable
10 Famous people who lost a lot of weight. Subscribe: https://goo.gl/Hnoaw3 —————————————————————————————– We like to think …
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I desperately needed to lose weight for my wedding. I have lost 13 pounds on the…
I desperately needed to lose weight for my wedding. I have lost 13 pounds on the first week, and 10 pounds on the second.
#loseweight #burnfat #bellyfat
Click here for more informations
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My Weight Loss Story. How I Lost 90 lbs (with pics)
This is my weight loss transformation story. I have been on this journey since April 2016 and have lost a total of 93 lbs. I had three children and had a hard time …
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LOSE WEIGHT FAST – by eating clean and this healthy grocery list and diet tips
http://bit.ly/2X6uhj5 To lose weight fast you need to focus on eating clean so it is not all about Fitness as Food plays a major part in a …
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Omotola Jalade Ekeinde★Lifestyle★2018
SUBSCRIBE FOR MORE VIDEOS. Omotola Jalade Ekeinde bio,Omotola Jalade Ekeinde wiki,Omotola Jalade Ekeinde house,Omotola Jalade Ekeinde car …
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Fruit INFUSED WATER RECIPES to LOSE WEIGHT, Infused Water for WEIGHT LOSS Recipes, Infused Water
Today’s video I share with you fruit infused water recipes to lose weight. These recipes are perfect to help you lose weight, lose belly fat, and for weight loss in …
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vendredi 24 mai 2019
How and Why To Unfollow Someone on Social Media Podcast 110
Podcast: Play in new window | Download
Subscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | RSS
Today I’m doing something a little different – I have a ton of topics to cover so I’m just going to go down the list. In case you have limited time you can check the show notes for time stamps to jump to the things you want to hear. Here’s what we’re talking about – scroll down for the time stamps to jump to the topics you want to listen to…
- Run Eat Repeat visors [ starts at 2:36 ]
- Diego updates & Something gross. [ starts at 8:05 ]
- A podcast I was listening to this morning that’s inspiring me to ask for a big favor that’s not really a favor. [starts at 20:07 ]
- What happened with my ex-bf. [ starts at 26:06 ]
- How and why to unfollow someone on social media. [ starts at 39:10 ]
New here? I’m Monica Olivas – I created Run Eat Repeat.com to document training for my 1st marathon and weight loss journey. After really struggling with my weight since I was a kid and not seeing myself as an athlete – everything changed when i found running. And the site grew an amazing following.
Follow me on Instagram @RunEatRepeat for the latest!
Here are all the topics in this episode:
1. Run Eat Repeat Visors!
The RER visors are in! But I need your thoughts… please chime in on this post on Instagram
2. Diego and Snails…
Cone of Shame Alternatives for Dogs – I did a review of the options you can use with your pupper.
3. Asking for a ‘favor’…
Today on the Heather McDonald podcast she was talking about with a friend and fellow female comedian that they don’t want to ask for too much and they were joking about the things they put up with. And Fortune Feimster said if you want to pay us…that’s cool.
And I feel like I’m the same way… but if you don’t ask you don’t get it.
So I would like to ask you to tell someone about the podcast or RER instagram because that’s what helps to support the show to run (run!).
4. The ex-boyfriend…
A story about how my boyfriend broke-up with me because he didn’t like that I named my dog ‘Diego’ and no… his name wasn’t Diego.
Okay that’s not really what happened (at least I’m pretty sure that’s not what happened but it’s unclear).
Moral of the story: Everyone go to therapy. Everyone.
5. Social Media Self Care – Un-following on Social Media as self preservation
Pay attention to what you pay attention to.
I’ve been thinking about this for a while and because it’s mental health awareness month I think it’s a good time to talk about it.
If you have a hard time not comparing yourself on social media or find yourself idealizing other people’s lives or bodies or situation…
That might be a good idea to evaluate your social media habits.
Is there a certain time of day that you are more likely to be triggered or feel bad? Is it a certain person or certain type of person? Is it a certain type of post?
We keep being told that comparison is so bad. Comparison is the thief of joy. And you should love yourself and own it. We’re reminded that social media is just a highlights reel.
We know there are certain apps that can make you look thinner or blur out blemishes…
Yes we know all of this but the reality is when you’re just scrolling through and maybe in combination with having a challenging day I can make you feel bad.
So what can you do? Well I have 3 tips to check in with how, when and why you should unfollow on Instagram or Facebook…
Tips for Positive Social Media:
1. Be self-aware and honest with yourself.
2. Unfollow with love.
3. Fill your feed with positive, happy influences.
Thank you for listening!
Please tag @RunEatRepeat on instagram and let me know what you’re doing right now!
If you have a question… ask! Email me or call the RER podcast voicemail.
Run SMART Goals
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6 Crazy Extreme Celebrity Diets
It’s hard to be in the spotlight! No wonder celebrities go to desperate measures. Today, we take a look at 6 Hollywood stars that gave meaning to extreme dieting.
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Intermittent Fasting Success Story with Jim Caldwell
In this video I interview Jim Caldwell who created his own intermittent fasting regime that works for him. He lost 100 pounds in 6 months with no exercise!
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Hardgainer Eating Plan (FULL DAY + TIPS!)
If you are skinny and find it difficult to pack on muscle then you are going to definitely want to watch this video. Here I am going to break down how to eat to build …
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jeudi 23 mai 2019
Waitrose urgent food recall: Safety warning as product sold which may contain glass
WAITROSE & PARTNERS have unveiled a food recall on one of its Essential Waitrose products, after some of the items were found to contain small pieces of glass – making it unsafe to eat.
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Hormone metabolism and optimizing results
I find more and more of our members are starting to question if hormones are stalling their efforts and are thus seeking out in-depth hormone assessments. If they do indeed uncover hormonal imbalances, many are quick to assume that hormone replacement therapy (HRT) is the failsafe solution for relief.
Don’t get me wrong—I’ve had many clients benefit from bioidentical HRT and there’s a time and place for that type of support. However, it’s often just not that simple. If the root issues have not yet been assessed and addressed, we risk adding fuel to the fire. For example, if the body is already favoring a metabolic pathway that over-converts one hormone to another, it will likely do the same when given exogenous hormones. The result? Symptoms worsen, weight gain accelerates, and we may even increase long-term health risks.
So while assessing hormone health is a good place to start, the solution lies in WHY hormones are off in the first place. We must evaluate hormone health in the context of other areas of health that strongly influence hormone metabolism. Nutrient status, digestion, detoxification, glucose regulation, inflammation, stress and adrenal health top the list.
Read on for a quick lesson on hormones and how to start supporting more optimal balance today.
Goldilocks Principle: Too much or too little of a good thing
While it’s true that hormone changes are a natural part of the aging process, overt symptoms that we too often accept as “normal” can be a sign of underlying dysfunction. This delicate balance of hormones impacts the way we look, think, and feel. It’s like the Goldilocks principle—we don’t want too much or too little of a good thing. It needs to be just right for optimal health.
So how do you know if you should investigate further? Tune in to your body and reflect on how many of the common symptoms below you’ve experienced in the last few months.
Take Ownership of Your Hormones
If you found yourself nodding your head to many of the symptoms above, it’s time to take action. Any level of hormonal dysfunction can disrupt the results you’ll get from even the best nutrition and exercise programs. The first step is seeking out additional assessment. Your metabolism is unique to you, and your approach should be too. With lab testing, we can establish a strategic game plan to address what’s at the root of the problem.
Next, get started by establishing the following five foundational habits. These essential practices set the stage for hormone balance and are critical to enhance the effectiveness of your personalized plan. To be frank, without this foundation, more specialized dietary changes, supplements, or even hormone replacement therapy are likely to be unsuccessful.
1. Optimize nutrient status.
For hormones to be produced and function optimally, we need adequate amounts of key nutrients. For example, our thyroid is super needy when it comes to nutrients. We need iodine, zinc, selenium, iron, tyrosine, vitamin D, B vitamins, and more just to produce thyroid hormones. Beyond thyroid function, zinc is essential for testosterone production and helps control levels when they’re too high in women. One third of the population is outright deficient in zinc and even more likely have insufficient levels.1 Your ovaries are also a fan of zinc, along with other nutrients such as vitamin D, selenium, and iodine. Magnesium is absolutely critical for testosterone, thyroid, and adrenal health and is my go-to for PMS symptoms. Of course, optimizing nutrient status starts with consuming an abundance of colorful produce on a daily basis. But active and stressed individuals (i.e. all of us) have increased micronutrient needs and require additional support. Not sure if you really need a multivitamin? Read on here.
- Non-negotiable:Add a high-quality multivitamin with the most absorbable forms of these key nutrients.
- Extra credit:Add additional magnesium before bed.
2. Support digestion and detoxification.
We live in a world full of toxins, from the food we eat to the air we breathe. This toxin overload, impacts our ability to keep up with metabolizing and clearing out hormones that we may have too much of. Moreover, if digestion and liver health are not in tip top shape, we’ll struggle to keep up with the toxic burden of our modern lifestyles. We can reduce this burden by controlling alcohol intake, choosing organic foods when possible, limiting plastic use, and choosing natural self-care products. Our healthy gut bacteria play a huge role in hormone metabolism and detoxification too so be friendly to your gut bugs by cutting out sugar and artificial sweeteners and boosting fiber intake.
- Non-negotiable: Gradually increase vegetable to 9-11 servings per day. Assess how many servings you have now, then increase by 1 serving every couple days to allow time to adjust to the increased fiber. Adequate water intake is the prerequisite here—aim for half of your body weight in ounces.
- Extra credit: Do a seasonal D.TOX every 3-4 months to support healthy detoxification and hormone balance.
3. Stabilize blood sugar.
Insulin resistance may contribute to low testosterone levels in men, but does the opposite in women, potentially increasing androgens to unhealthy levels. This is bad news for Americans since 12.2% of adults have diabetes and almost 35% have pre-diabetes. However, high glucose and insulin resistance aren’t the only culprits. Low blood sugar tendencies and dramatic fluctuations in glucose also create dysfunction. Lest you think low carbohydrates diets are the solution for all, being too low carb for too long can exacerbate thyroid dysfunction and adrenal issues in some.
- Non-negotiable: As you work on increasing vegetables to cover half of your plate at most meals, complement all of those veggies with at least 1 palm of protein for women and 2 palms for men. Carbohydrate needs are highly individualized, but many do well centering carb intake around workouts.
- Extra credit: Aim for at least 2-3 days of strength training per week and focus on large muscle group contractions for the biggest benefits for glucose regulation.
4. Prioritize sleep and stress management.
The metabolic implications of chronic stress are widespread and sex and thyroid hormones take the biggest hit. With chronic stress, the body prioritizes functions necessary for survival, which excludes reproductive health and hormone production. Sleep is also a non-negotiable for hormone balance, and for that matter, weight loss in general. Production of certain hormones, like growth hormone, testosterone, and cortisol, are influenced by our circadian rhythm. So, going to bed late or an erratic sleep schedule is a surefire way to halt results.
- Non-negotiable: Establish a consistent bed time and wake time, including weekends, and aim for at least 7-8 hours. Most people do best heading to bed around 10 p.m. and waking up close to 6 a.m. but be sure to set realistic goals for your schedule.
- Extra credit: Overhaul your daily routine to support sleep. Click here for practical strategies to improve sleep quality.
5. Combat inflammation and reduce stress.
Chronic inflammation disrupts hormone health in a big way, including the signals that stimulate hormone production, receptor function, and ovulation. Declining levels of certain hormones also reduces our ability to keep inflammation at bay. Plus, chronic inflammation causes us to release cortisol, further disrupting hormone balance and glucose regulation.
- Non-negotiable: Reduce processed foods and oils and boost omega-3 fatty acid intake by consuming fatty fish 2-3 times per week and supplementing with fish oil.
- Extra credit: Do an experiment and remove either sugar, gluten, or dairy (or all three) for one month and see how you feel. Or better yet complete a full elimination diet. If it’s something you’re interested in doing, our GUT.FIX program is a great place to start.
What now?
Begin by focusing on just one of the habits listed above. How to choose? Of the five areas, consider: Where are you already doing well? Which one needs the most attention? Most importantly, which change are you most ready and willing to do? Conquer one habit at a time and aim for 80% consistency.
As you work through these foundational habits I encourage you to get curious about your health and if you’re set up to successfully reach your goals. Do you feel vibrant most of the time or are you just getting by? Do you find yourself using your age as an excuse for the way you feel?
Ditch the status quo of feeling mediocre and reclaim your health. Complete this symptom questionnaire for insights on the best next step. We also have an entire team of dietitians who specialize in utilizing metabolic biomarkers to guide nutrition, lifestyle, exercise, and supplement recommendations. Reach out to us at weightloss@lt.life and tell us more about you: What are your goals? Are you struggling with stubborn symptoms? We’re happy to help!
– Mandy Rother RD, LD, IFMNT Nutritionist, NASM-CPT – Life Time Assistant Program Manager, Lab Testing
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
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