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  • Dear Readers,

    Welcome to the January 2019 issue of TotalHealth Magazine. We wish everyone a Healthy Happy New Year and peace the world over.

    Charles K. Bens, PhD, “Do You Believe Alzheimer’s Disease Is Preventable And Reversible?” Bens reports that (of the participants) ninety percent of patients with mild to moderate Alzheimer’s were able to reverse their symptoms significantly using a protocol very similar to the one contained in this comprehensive article. This includes being able to return to work and see improvement in all tests used to detect dementia and Alzheimer’s disease. Two years later these people showed continuous improvement even though many had reduced their use of many of the elements in the protocol.

    Smarten Up This New Year By Training Your Brain,” by Daryl Jones, PhD. This is a timely article as we bring in the New Year with our New Year resolutions. The difference between Dr. Jones and the majority of us is that he turned his failed resolution into success. Jones is a top rated neuroscientist. “The beautiful thing is, if you begin with exercise, you’ll soon start to see that your diet also improves as your cravings change, and with improvements in fitness and diet, your sleep improves too. It’s kind of like a three for one deal.” Read his article it is an inspiration for all and will benefit your brain.

    Why Bitter Foods Equal Better Weight Loss,” by Ann Louise Gittleman, PhD, CNS. Long-time weight loss, detox, and anti-aging expert shares information from her new book “Radical Metabolism.” This article discusses what bitter foods are and their place in human anatomy. Coffee lovers will be thrilled with Gittleman’s article—she does recommend moderation.

    Gene Bruno, MS, MHS, in “An Introduction To Hemp, CBD & Phytocannabinoids.” It gives readers a primer on the definition, the difference between the three, how they are grown, manufactured, and the medical benefits available. We all need to be educated on the subject.

    We don’t often have two articles so close in a subject by two of our respected authors. “Marijuana And CBD Oil For Pain, A Powerful New Tool,” by Jacob Teitelbaum, MD gives us a doctor’s view of the benefits for patients in pain and beyond. Editorial note: Think of the possibility of solving the opioid crisis.

    Gloria Gilbère, CDP, DAHom, PhD, offers “The Protein Perfect Veggie Pattie.” These patties are baked rather than fried but you can fry them, just make sure it’s a healthy oil like coconut or avocado for best health benefits and flavor. The ingredients include lentils which are used almost daily by South Americans in their cuisine.

    Shawn Messonnier, DVM, this month brings us “Ringworm In Pets.” Puppies and kittens have the most susceptibility to having ringworm. The disease is highly contagious between pets and may be easily transmitted between infected pets and their owners. Owners should note that most cases of ringworm in people are not caused by exposure to pets, however.

    Thanks to you our readers, the authors and advertisers who have all supported TotalHealth during the 2018 year.

    Best in health,

    TWIP—The Wellness Imperative People

    Click here to read the full January 2019 issue.

    Click here to read the full January 2019 issue.


  • Athletic training is based on principles such as physical overload, meaning that the body is taxed to near its limits and then allowed to recover with the expectation that recovery will be quicker in the future for the same level of exertion and that the body will over-compensate at recovery and thus allow even more exertion upon the next challenge. This demand-and-response model clearly taxes bodily reserves. Some supplements, for example, protein, are aimed mostly at recovery and super-compensation. Others, such as creatine, also provide super-physiologic levels of substrates, in this case a substrate for the replenishment of adenosine triphosphate (ATP), allowing the muscles to go beyond their normal physiologic capacity. There is not much question but that both of these objectives can be achieved to some degree, meaning that supplements can be valuable for supporting and increasing physical performance and, used properly, can reduce the risks of injury.

    There is no one size-fits-all in supplementation, however. For instance, although it clearly is the case that supplemental amounts of certain antioxidants can help to maintain health and improve recovery, it also is true that the type, timing and amounts of antioxidants can exert other effects. Indeed, the physiological adaptations to exercise may be blunted when local oxidant production in the muscles is suppressed by supplemented antioxidants. Some aspects of muscle supercompensation in response to exercise challenges depend directly on the local formation of oxidants and free radicals.

    The king of muscle building proteins probably is whey protein because of its high content of the branched-chain amino acid L-Leucine, which can induce muscle synthesis, but only if there are sufficient other nutrients available to sustain the creation of new muscle tissue. Whey protein is a favorite of most authorities and has the additional virtues, if it remains largely "natural" in its structure, of supporting the body's production of glutathione.

    Because protein sources are digested and absorbed at different rates, one of the more interesting findings of recent years is that a mixture of proteins with different rates of digestion and assimilation is superior to single protein sources. In this case, adding casein and soy protein to whey protein in human trials, especially in the recovery phase, appears to improve results. Clinical finds thus suggest that multi-protein blends, properly constructed, may trump any single source of protein for supporting athletic performance. Pea protein recently has attracted a great deal of attention.

    It is generally agreed that nutrients taken immediately after exercise are readily taken up into the muscles. Some studies have reported improved physical performance with the ingestion of carbohydrate-protein mixtures, both during exercise and during recovery prior to a subsequent exercise test.1 Consuming simple carbohydrates and carbohydrate-only supplements, even prior to workouts, has fallen out of favor.

    Also, it should be borne in mind that the initial meal of the day may play a large role in setting the flexibility of the metabolism for the rest of the day. A higher ratio of protein and fat at breakfast tends to make the metabolism of fat for energy easier throughout the day whereas excessive refined carbohydrates will have the opposite effect.

    Pre- and post-workout supplements generally involve a considerable volume of ingredients. The tub-versus-bar option is really only about convenience. Tubs will deliver protein that is much less expensive gram-for-gram and not necessarily have a ton of fillers. Protein bars almost of necessity will include sweeteners and binders because these are required to make the bars palatable and to hold them together. On a gram basis, as long as the same quality protein source(s) is being used, there should be little difference in efficacy between these two deliveries.

    Workout supplements often involve tradeoffs. For instance, why would an athlete have to take creatine if they are already supplementing with a protein? Are here any additional health benefits to a person that takes both?

    Creatine and protein do different things. Creatine primarily repletes a precursor to ATP to greater levels than can be accomplished under normal physiologic conditions. Creatine itself is not a "building block" for muscle tissue. Refined protein supplements seldom are sources of this compound. Although it is possible by taking extremely large amounts of arginine to provide the body with a means of increasing its own synthesis of creatine, this is not efficient. Some sources of protein, such as red meat, themselves can supply small amounts of creatine. However, again, this is not an efficient means of increasing muscle creatine levels compared to consuming creatine monohydrate directly. Athletes who benefit from creatine supplementation, therefore, should consume creatine for its particular benefits and protein for muscle repair/recovery/ augmentation.

    Creatine has well established ergogenic benefits for strength and greater performance in a number of areas of athletics, primarily events that are short term and explosive in nature as opposed to being oriented towards endurance. For those individuals who train heavily, there are obvious benefits. Body builders who desire the greater bulk similarly may find the muscle edema to be acceptable for aesthetic reasons. Nevertheless, it is true that creatine supplementation that is not coupled to training primarily will lead to a certain amount of muscle edema without other benefits. Likewise, most endurance athletes will not find the weight issue to be counterbalanced by sufficiently enhanced performance to make supplementation beneficial for their sport.

    Nutritional regimens in sports often are planned with specific goals in mind because different goals strongly influence the roles of carbohydrate, fat and protein in supplements for athletes. For instance, building muscle mass is a goal with requirements different to those for getting lean or maintaining balance in terms of muscle and bodyweight. Caffeine is a common ingredient used by most athletes despite the fact that caffeine does not seem to be an ergogenic aid except for those who do not routinely consume it via coffee, soft drinks, tea, etc.

    Pre-workout supplements, which usually are consumed 30 ?60 minutes prior to working out, are designed to increase energy during workouts and provide accessible calories to spare glycogen and thus extend time to failure. Common nutrients include nitric oxide precursors, such as forms of L-arginine and L-citrulline as well as vasodilating herbs. Some formulators suggest the addition of ribose, but others prefer to use ribose either after workouts and/or during workouts. Rhodiola, ginseng and astaxanthin are other supplements used to increase endurance, the latter for its role in improving the ability to metabolize fats for energy. Pre-workout energy drinks based on only carbohydrates or carbohydrates plus caffeine have not fared well in tests.2

    Post-workout supplements are intended to take advantage of a 30?60 minute window of opportunity following workouts during which cells are especially open to absorbing and utilizing nutrients for recovery, including replacing glycogen and restoring lean muscle that often is lost in endurance training. The focus of these products typically is on carbohydrates to replete glycogen and, to a lesser extent, protein quality and quantity. A favored approach is based on replacing glycogen as the key to athletic recovery and therefore pushes high glycemic carbohydrates as primary via ingredients such as waxy maize, maltodextrin and starches from potato and rice. Ribose is another ingredient often seen in these formulas. It should be kept in mind that the wisdom of chronic ingestion of high glycemic index carbohydrates has been challenged by a number of health authorities. Micronized protein increasingly is added to increase insulin response and muscle uptake of nutrients. Taking a good quality hydroxycitric acid (HCA) supplement during recovery has been shown to significantly improve the replenishment of muscle glycogen.3 A proper HCA supplement can be very hard to find?the most thorough research in the area of sports performance had to use a synthesized trisodium hydroxycitrate to achieve results.4 Similarly, a relatively pure potassium HCA salt is more efficacious than a potassium-calcium salt.5

    During (Intra) workout supplements are now common. Over the past decade, it has become more popular to consume nutrients during workouts and not just prior to workouts and after exercise. However, there does not appear to be a consensus as to whether intra-workout supplements should focus on carbohydrates alone or on combinations with small amounts of easily absorbed protein. Many products contain both. Common ingredients aside from the carbohydrates already named are branched-chain amino acids, glutamine, creatine and betaalanine. In recent trials, drinks that supplied less carbohydrate and replaced these calories with a moderate amount of protein led to significantly improved endurance performance in trained long-distance cyclists. It turned out to be the case that fewer calories with a lower level of carbohydrate and more protein worked better in extending time to exhaustion, reducing muscle damage and improving post-exercise adaptation to the challenge of exercise overload.

    Caffeine is another contentious topic. Caffeine has numerous natural sources, including coffee beans, tea, cocoa beans (chocolate source), kola nut, guarana and yerba mate. However, caffeine does not tend to improve athletic performance unless used in quite large amounts and only during competitions. Alternatives include specialized ginseng extracts, L-tyrosine (may increase blood pressure in some individuals), schizandra berry extract and ashwagandha extract. Astaxanthin has been shown to increase endurance performance.

    Endurance athletes in particular should pay attention to the issue of electrolytes. Although there are some unfortunate examples of excessive hydration in athletes, generally speaking, athletes can easily lose enough fluid to lead to reduced performance. Electrolytes, if nothing else, are necessary to bring ingested fluids to the isotonic molarity that will allow them to be readily absorbed by the body. Betaine, which is used in the manufacture of food and beverages, is well studied as a hydration agent. Betaine is an organic osmolyte that helps to stabilize metabolic functions in the face of dehydration and overheating. The usual electrolytes lost in sweat, of course, are potassium and sodium. Increasingly popular in Europe in this area is a combination of salts including potassium, sodium, magnesium and calcium in the form of glycerophosphates. Whether electrolytes are necessary beyond their role in promoting proper hydration remains highly debated.

    Supplements can play important roles is exercise. The pure carbohydrate products in favor a few years ago, however, no longer are the best supported by research. Protein, protein/ carbohydrate mixtures and combinations of proteins from different sources now are favored. Similarly, athletes who are looking for performance enhancement rather than merely a psychological lift increasingly shy away from simple caffeine and other stimulants. Supplements should be picked for the sport (body building or endurance, for example) and keyed to the expected benefits.


    1. Sports Med. 2010 Nov 1;40(11):941?59.
    2. J Strength Cond Res.2014 May;28(5):1443?53.
    3. Br J Nutr. 2012 Apr;107(7):1048?55.
    4. J Nutr Sci Vitaminol(Tokyo). 2005 Feb;51(1):1?7.
    5. Nutr Metab(Lond). 2006 Jul 17;3:26.
  • Well, it’s the New Year! Perhaps you’ve made a resolution to lose weight. If so, good for you. Of course you know and I know that it’s not that simple. For those of us who have struggled with the battle of the bulge, we know for a fact that losing weight isn’t easy. Furthermore, one of the primary reasons that this is so has to do with appetite control. Simply put, if you’re not hungry it’s easy to lose weight. If you’re not hungry you can keep your calorie consumption down, feel satisfied and easily fit into your jeans. Unfortunately, that elusive sense of satiety is hard to come by for so many overweight and obese individuals.

    What would really help is something that safely and effectively helped to reduce appetite and promote satiety. Of course there are many products out there claiming to do just that. The fact is, however, that the overwhelming majority of them just don’t seem to work. The sad truth is there is no magic weight loss pill—despite marketing claims to the contrary. The good news is there are two commonly available substances that can help with appetite control and satiety. These substances are not the miracle answer to weight loss, but they may very well be able to help you with the process. These two common substances are fiber and protein—or more specifically, a certain type of fiber and protein.

    Oligofructose-enriched inulin: a preferred fiber
    In general, fiber is known for its ability to help suppress appetite. The way it works is that fiber absorbs water or other liquids and expands in the stomach, helping to create a full feeling. While this is generally true of any fiber, there are some types that perform better than others for this purpose. One such type, derived from Chicory root, is oligofructose and oligofructose-enriched inulin (OEI). Both oligofructose and inulin are soluble fibers, and oligofructose is also identified as a functional fiber, which means it has additional beneficial physiological effects in humans.1

    In a double-blind, randomized, placebo-controlled, crossover trial2 thirty-six overweight and obese men and women consumed either 12g/day OEI or placebo for three weeks, as two 6g supplements dissolved in a beverage, with breakfast and lunch. The result was the subjects using the OEI consumed significantly less calories. In another randomized double-blind, cross-over study,3 31 healthy men and women received 10g oligofructose, 16g oligofructose or 16g placebo daily for 13 days. The result was that the subjects consumed significantly less calories with 16g/ day oligofructose. In a third randomized, double blind, parallel, placebo-controlled trial,4 a total of 10 healthy adults received either 16g/ day OEI or 16g/ day placebo for two weeks. Results showed that the OEI treatment lowered hunger rates and ate less calories than the placebo group. Additional studies have shown similar results.5,6,7,8 Furthermore, other research has shown that supplementation with OEI provided additional benefits: it helped improve calcium absorption9,10,11,12 and it acted as a prebiotic that promoted the growth of healthy bifidobacteria probiotic colonies in the gut.13,14,15,16

    Multiple studies17 have shown that increasing the protein content of meals without increasing total calories has resulted in subjects eating less overall calories. Furthermore, other studies18 have shown that a higher protein intake increases thermogenesis (i.e. fat burning) and satiety compared to diets of lower protein content. Some evidence suggests that diets higher in protein result in an increased weight loss and fat loss as compared to diets lower in protein.

    While almost any protein source could offer satiety enhancing benefits, whey protein (WP) has been shown to be particularly effective for this purpose, as well as providing other benefits that may help support weight loss. One of the mechanisms by which it does this is that it delays gastric emptying more effectively than other forms of protein tested. In other words, it keeps food in the stomach longer so you feel fuller for a longer period of time.19 Other research20 has shown that WP was more effective than other forms of protein tested at reducing the amount of fat in the blood stream after meals in obese individuals. This not only bodes well in helping to decrease cardiovascular disease risk, but lowering blood fats is also conducive to supporting weight loss goals.

    With regard to reducing appetite and improving satiety, there are so many studies that it is not practical to review them in this article. Instead, I’ll just provide the accompanying summary table below.

    Losing weight can be difficult, especially when your appetite gets in the way. However, if you use some fiber and protein before a meal, you may be able to “spoil” your appetite on purpose, allowing you to eat less and feel satisfied—which is likely to bode well for your weight loss efforts.

    Amount used in studyResults
    30g WP + 30g carbs21• Extended the duration of satiety
    20g WP 3X daily + Exercise22• WP + exercise reduced total and regional body fat
    • WP + exercise promoted healthy insulin sensitivity
    54g WP/day23• WP effectively promoted satiety and fullness
    60g WP24• Food intake was lower following ingestion WP
    50% WP + 40% carb25 + 10% fat meal (average protein intake was 57g/d)• Thermogenesis was greater after WP
    • Fat oxidation was greater after WP
    • Glycemic response to glucose attenuated 32% by proteins
    50g WPI26• WP meal reduced appetite and decreased food intake at a subsequent meal
    10–40g WP27• WP (20–40g) reduced food intake
    • WP (10–40g) reduced post-meal blood glucose and insulin
    Whey-protein breakfast with protein/ carbohydrate/fat balance as:
    • 10/55/35% (normal)
    • 25/55/20% (high)28
    • 10% WP decreased hunger
    • 25% WP triggered stronger responses in hormone concentrations
    50g WP taken before a meal29• Reduced calorie intake
    55g WP taken before a meal30• Appetite and calorie intake reduced
    57g WP in yogurt31• Decreased hunger more than regular yogurt


    1. Slavin J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients. 2013 Apr; 5(4): 1417–35.
    2. McCann MT, Livingstone MBE, Wallace JMW, Gallagher AM, Weich RW. T1:P.082 Oligofructose-enriched Inulin supplementation decreases energy intake in overweight and obese men and women. Obes Rev. 2011;12 (Suppl. 1): 86–7.
    3. Verhoef SP, Meyer D, Westerterp KR. Effects of oligofructose on appetite profile, glucagon-like peptide 1 and peptide YY3-36 concentrations and energy intake. Br J Nutr. 2011 Dec;106(11):1757–62.
    4. Cani PD, Lecourt E, Dewulf EM, Sohet FM, Pachikian BD, Naslain D, De Backer F, Neyrinck AM, Delzenne NM. Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal. Am J Clin Nutr. 2009 Nov;90(5):1236–43.
    5. Cani PD, Joly E, Horsmans Y, Delzenne NM. Oligofructose promotes satiety in healthy human: a pilot study. Eur J Clin Nutr. 2006 May;60(5):567-72.
    6. Hume M, Nicolucci A, Reimer R. Prebiotic Fiber Consumption Decreases Energy Intake in Overweight and Obese Children. FASEB J. 2015;29(1):S597.3.
    7. Parnell JA, Reimer RA. Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. Am J Clin Nutr.2009 Jun;89(6):1751–9.
    8. Daud NM, Ismail NA, Thomas EL, Fitzpatrick JA, Bell JD, Swann JR, Costabile A, Childs CE, Pedersen C, Goldstone AP, Frost GS. The impact of oligofructose on stimulation of gut hormones, appetite regulation and adiposity. Obesity (Silver Spring). 2014 Jun;22(6):1430–8.
    9. Holloway L, Moynihan S, Abrams SA, Kent K, Hsu AR, Friedlander AL. Effects of oligofructose-enriched inulin on intestinal absorption of calcium and magnesium and bone turnover markers in postmenopausal women. Br J Nutr. 2007 Feb;97(2):365–72.
    10. Abrams SA, Griffin IJ, Hawthorne KM, Liang L, Gunn SK, Darlington G, Ellis KJ. A combination of prebiotic short- and long-chain inulin-type fructans enhances calcium absorption and bone mineralization in young adolescents. Am J Clin Nutr. 2005 Aug;82(2):471–6.
    11. Griffin IJ, Davila PM, Abrams SA. Non-digestible oligosaccharides and calcium absorption in girls with adequate calcium intakes. Br J Nutr. 2002 May;87 Suppl 2:S187–91.
    12. van den Heuvel EG, Muys T, van Dokkum W, Schaafsma G. Oligofructose stimulates calcium absorption in adolescents. Am J Clin Nutr. 1999 Mar;69(3):544–8.
    13. Gibson GR, Beatty ER, Wang X, Cummings JH. Selective stimulation of bifidobacteria in the human colon by oligofructose and inulin. Gastroenterology. 1995 Apr;108(4):975–82.
    14. Rao VA. The prebiotic properties of oligofructose at low intake levels. Nutr. Res. 2001;21(6):843–48.
    15. Langlands SJ, Hopkins MJ, Coleman N, Cummings JH. Prebiotic carbohydrates modify the mucosa associated microflora of the human large bowel. Gut. 2004 Nov;53(11):1610–6.
    16. Evelyne M Dewulf, Patrice D Cani, Sandrine P Claus, et al. Insight into the prebiotic concept: lessons from an exploratory, double blind intervention study with inulin-type fructans in obese women. Gut. 2013 Aug; 62(8): 1112–21.
    17. Yang D, Liu Z, Yang H, Jue Y. Acute effects of high-protein versus normal-protein isocaloric meals on satiety and ghrelin. Eur J Nutr. 2014;53(2):493–500.
    18. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85.
    19. Stanstrup J, Schou SS, Holmer-Jensen J, Hermansen K, Dragsted LO. Whey protein delays gastric emptying and suppresses plasma fatty acids and their metabolites compared to casein, gluten, and fish protein. J Proteome Res. 2014 May 2;13(5):2396–408.
    20. Holmer-Jensen J, Mortensen LS, Astrup A, et al. Acute differential effects of dietary protein quality on postprandial lipemia in obese non-diabetic subjects. Nutr Res. 2013 Jan;33(1):34–40.
    21. Marsset-Baglieri A, Fromentin G, Airinei G, Pedersen C, Léonil J, Piedcoq J, Rémond D, Benamouzig R, Tomé D, Gaudichon C. Milk protein fractions moderately extend the duration of satiety compared with carbohydrates independently of their digestive kinetics in overweight subjects. Br J Nutr. 2014 Aug 28;112(4):557–64.
    22. Arciero PJ, Baur D, Connelly S, Ormsbee MJ. Timed-daily ingestion of whey protein and exercise training reduces visceral adipose tissue mass and improves insulin resistance: the PRISE study. J Appl Physiol(1985). 2014 Jul 1;117(1):1–10.
    23. Pal S, Radavelli-Bagatini S, Hagger M, Ellis V. Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial. Eur J Clin Nutr. 2014 Sep;68(9):980–6.
    24. Chungchunlam SM, Henare SJ, Ganesh S, Moughan PJ. Effect of whey protein and glycomacropeptide on measures of satiety in normal-weight adult women. Appetite. 2014 Jul;78:172–8.
    25. Acheson KJ, Blondel-Lubrano A, Oguey-A raymon S, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011 Mar;93(3):525–34.
    26. Pal S, Ellis V. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. Br J Nutr. 2010 Oct;104(8):1241–8.
    27. Akhavan T, Luhovyy BL, Brown PH, Cho CE, Anderson GH. Effect of premeal consumption of whey protein and its hydrolysate on food intake and postmeal glycemia and insulin responses in young adults. Am J Clin Nutr. 2010 Apr;91(4):966–75.
    28. Veldhorst MA, Nieuwenhuizen AG, Hochstenbach-Waelen A, et al. Dosedependent satiating effect of whey relative to casein or soy. Physiol Behav. 2009 Mar 23;96(4-5):675–82.
    29. Bowen J, Noakes M, Clifton PM. Appetite regulatory hormone responses to various dietary proteins differ by body mass index status despite similar reductions in ad libitum energy intake. J Clin Endocrinol Metab. 2006 Aug;91(8):2913–9.
    30. Bowen J, Noakes M, Trenerry C, Clifton PM. Energy intake, ghrelin, and cholecystokinin after different carbohydrate and protein preloads in overweight men. J Clin Endocrinol Metab. 2006 Apr;91(4):1477–83.
    31. Vandewater K, Vickers Z. Higher-protein foods produce greater sensoryspecific satiety. Physiol Behav. 1996 Mar;59(3):579–83.