Dear Readers,

Welcome to the April 2018 issue of TotalHealth Magazine Online.

Dallas Clouatre's, PhD, article, is "Caloric Restriction, Ketogenic Diet Or A Third Way?" Clouatre states, "His primary focus of this and related articles has been the concepts of metabolic fitness and metabolic flexibility. Human physiology and metabolism can adapt to a quite wide range of circumstances and can be "tweaked," likewise, with a broad number of approaches. Enhancing healthspan, even if perhaps not absolute lifespan, can be achieved through caloric restriction, fasting and dietary interventions involving properly balanced and selected foods combined with nutrients / dietary supplements. Some of these approaches are more easily sustainable under modern conditions and habits than are others."

Elson Haas, MD, "Food Reactions—The Sensitive Seven," is in reference to Wheat, Cow's milk, Sugar, Eggs, Corn, Soy, and Peanuts. There are many causes of indigestion including too much food, not chewing food thoroughly, and too much liquid while eating. Haas discusses toxins we are exposed to, their impact and the value of detox for us.

Gene Bruno, MS, MHS and Arthur Presser, PharmD present, "The Principles Of Homeopathy." A discussion on the history of homeopathy, how it is formulated and the benefits of use. If you have questions on homeopathy this is a great read on a subject that may appear complex but a natural medicine of value.

Sherrill Sellman, ND, "Helping Our Pets Stay Healthy With Hemp Extract," explains the value and use of Hemp Extract for use with your pets.

Ann Louise Gittleman, PhD, CNS, continues her Smart Fats Series with "Vitamin, Mineral and Amino Acid Deficiencies." The focus is on low thyroid along with all the other reasons behind a metabolic slowdown and the benefits of smart fats as coconut oil, GLA (gamma linolenic acid), CLA (conjugated linoleic acid), omega-7 and pastured butter in correcting problems with metabolism.

Gloria Gilbère, CDP, DAHom, PhD, presents "WAIT...Don't Toss that Pickle Juice!" You'll find dozens of uses for pickle juice. You can make more cucumber pickles, pickle soup, meat marinade, and more suggestions that you haven't thought of—limitless uses and you won't "toss that pickle juice" after reading this article.

Charles K. Bens, PhD, "The Early Detection of Chronic Disease," current blood tests are very inadequate and usually detect chronic disease five to ten years after it has already begun. Good examples are kidney disease, liver disease, heart disease, breast cancer, Alzheimer's, Parkinson's Disease and diabetes. Bens also includes a chart on the five stages of cell deterioration.

Shawn Messonnier, DVM, this month the second and final in the series on, "Rickettsial Diseases." A discussion that includes, fish oils, flaxseed oils Proanthocyanidins and antioxidants, along with other natural treatments and conventional treatments.

Best in health,

TWIP The Wellness Imperative People

Click here to read the full April 2018 issue.

• Caloric Restriction, Ketogenic Diet Or A Third Way?
  Dallas Clouatre, PhD
• Food Reactions—The Sensitive Seven
  Elson Haas, MD
• The Principles Of Homeopathy
  Gene Bruno, MS, MHS and Arthur Presser, PharmD
• Helping Our Pets Stay Healthy With Hemp Extract
  Sherrill Sellman, ND
• Smart Fats—Vitamin, Mineral And Amino Acid Deficiencies
  Ann Louise Gittleman, PhD, CNS
• Wait...Don't Toss That Pickle Juice
  Gloria Gilbère, CDP, DAHom, PhD
• The Early Detection Of Chronic Disease
  Charles Bens, PhD
• Rickettsial Diseases In Pets
  Shawn Messonnier, DVM

Click here to read the full April 2018 issue.

Smart Fats are simply one of the BEST and tastiest solutions for stalled weight loss because they go far beyond the call of duty. Alone or with synergistic help from additional vitamins, minerals and herbs, these savvy fats can kick up thyroid function and/or stimulate calorie-burning brown fat (a special tissue that disperses surplus calories for heat instead of fat storage). And, that's just for starters!

They also reduce the body's ability to store fat for energy by controlling the enzymes that release fat from the cells into the bloodstream. Many are so satisfying that they enable long-term appetite satisfaction so you are not tempted to overindulge.

The Thyroid Connection
But, first things first. You cannot fix a broken metabolism until you address thyroid dysfunction. After all, your thyroid is the body's key metabolic driver. With a sluggish thyroid, your body may produce too much insulin and trigger low blood sugar (hypoglycemia), along with intense cravings for carbs.

The thyroid secretes two major hormones, T3 and T4, which regulate the burning of calories for energy. Thyroid hormones control body weight, body temperature, muscle strength, heart rate and menstrual regularity. In fact, the thyroid connection to sex hormone imbalance is not surprising to women in their 30s, 40s, 50s and 60s.

Estrogen-induced thyroid dysfunction mimics underperformance of the thyroid gland. My friend, the late Dr. John Lee, observed that many perimenopausal women exhibit symptoms of hypothyroidism with normal thyroid levels. He theorized that estrogen excess and progesterone deficiency might be the cause. Raising progesterone levels through the use of natural progesterone cream often normalizes thyroid activity without any other treatment.

Furthermore, a diet devoid of Smart Fats but heavy in commercial polyunsaturated vegetable oils also sabotages the production of thyroid hormones. Without enough thyroid hormone, estrogen rises and acts as a fat trap especially as we grow older and progesterone levels take a nosedive.

The actual number of hypothyroid patients is highly underestimated. According to the American Thyroid Association, nearly 30 million Americans have been diagnosed with a thyroid disorder—a number that could easily be much more. I highly suspect, after working with so many individuals for the past three decades, that more than 60 percent of the population have some degree of thyroid dysfunction but are not being diagnosed properly.

Besides stubborn fat that won't budge, other low thyroid symptoms include depression, hair loss, poor eyebrow growth—especially the outer third of the brow, aching wrists, fluid retention, constipation, a coarse voice, diminished sex drive, infertility, premature graying of the hair and lack of muscle strength.

This tiny powerhouse-regulating metabolism controls the health of just about every organ in the body, including the heart. That's why it is so alarming that Hashimoto's thyroiditis, a type of autoimmune hypothyroidism, is growing by leaps and bounds as is Grave's disease, another kind of autoimmune condition characterized by hyperthyroidism.

Normalizing thyroid activity is a fundamental "must" if you want to restore metabolism and help your body rebuild itself. Smart Fat supplementation will go a long way in re-establishing equilibrium. But, when it comes to a comprehensive thyroid treatment plan, it is only one of many key factors.

To speed up fat burning and heal the immune system overload that often accompanies thyroid dysfunction, you will have to take into account insidious thyroid thieves like hidden dental or sinus infections, gluten, goitrogens, lack of protein, adrenal burnout, dwindling probiotics, fluoride, bromine and chlorine overload plus several vitamin, mineral and amino acid deficiencies, which are necessary to make thyroid hormones work; and then there's underlying virus, especially Epstein Barr.

No wonder thyroid disease is rampant! There are so very many seemingly diverse factors, which are likely to be contributing causes of dysfunction.

Sneaky Thyroid Saboteurs
Let's take a more in-depth overview at how each of these sneaky saboteurs do their damage. Fasten your seatbelts because this promises to be a VERY bumpy ride.

Hidden Dental Or Sinus Infections
Your mouth is the repository of a tremendous amount of bacteria that can impact different areas of your health. That's why individuals with a heart condition are recommended to take an antibiotic before a routine dental cleaning. Dentists who practice holistic dentistry and biological dentistry believe that each tooth is connected to an organ. If that tooth has a root canal, is decayed (even under a crown that X-rays don't pick up), is an implant, or even has been pulled, leaving behind a cavitation (hole in the jawbone), you can experience a whole host of health challenges in the associated meridian line of that tooth.

Many unresolved health problems might be associated with the anaerobic bacteria seeping into your system from root canals, implants and cavitations remaining from pulled teeth. ALL of this has to pass through your thyroid! This can depress or accelerate metabolism. Sinus infections can do the same if unresolved.

As the late Dr. Hal Huggins, biological dentist and mercury pioneer told me himself, "How many people know the consequences of housing the 40 anaerobic bacteria in implants, the 60 in root canals, or the eight in cavitations?"

Goitrogens
Goitrogens are possible thyroid-suppressing substances found in raw cruciferous vegetables like broccoli.

Add to this the heavy metal burden of precipitating mercury and/or copper from high amalgam fillings and you have one lethal mixture that your thyroid is up against.

Gluten
Many grains contain gliadin, which is the protein found in gluten and most concentrated in wheat, rye, and barley. Grains are fairly new to the diet—the trail-blazing orthomolecular medicine physician, Dr. Richard Kunin, says it best: "Grains are really Jonny-come-latelies on the nutritional scene. Meats, fruits, beans, nuts and vegetables have had a considerably longer historical alliance with the human gut. Almost as if to make up for lost time, grain has deluged man's diet and this excess increasingly appears to have something to do with common major and minor ailments."

Cardiologist and author of "Wheat Belly," Dr. William Davis, couldn't agree more. Moreover, to add insult to injury, he suggests that today's "Frankengrain" is nothing like what went into your grandmother's bread. Modern wheat contains 10 times more gluten than that of 50 years ago. Today's gluten is high in gliadin, a protein that is foreign to our bodies. It highly resembles a crucial enzyme known as transglutaminase, which is concentrated in the thyroid. As the immune system attacks the gliadin, antibodies also attack the thyroid. The immune system can then go into overdrive, damaging the thyroid, sometimes for up to six months. And that's all thanks to gluten.

But, that's not all the bad news to report, folks. Gliadin is a shameless appetite trigger. People can consume nearly 400 extra calories per day when manufacturers add it to certain food products. Food sensitivities trigger a kind of toxic shock to your system, which leads to addictions and binging. Partially digested components of common food allergens function like morphine-containing opioid drugs. They heighten appetite and decrease metabolism.

Gluten-containing foods like bread, crackers, chips and cookies are so highly addictive because of gliadin. Similar to the casein in milk, gliadin has a drug-like effect on your brain. The gluten in grain probably affects just about everyone in this day and age. The trouble is that nearly 100 percent of gluten intolerant individuals are unaware of this because gluten's negative reactions typically occur a good 12 to 24 hours after consumption.

If you decide to give up gluten, you may also want to give up all sugar and yeast, too.

These three substances, in addition to dairy, account for about 80 percent of all food sensitivities. They damage metabolism through an inflammatory response that can pack on 10 pounds or more of water weight and they can make you fat from heightened cravings to reactive foods or hormonal disruption of your metabolism.

Lack of Protein
Protein is a wonderful normalizer for overall thyroid function. It acts as an escort to transport the thyroid hormone to all bodily tissues.

Adrenal Burnout
Healthy thyroid function is intimately related to the adrenal glands. They both work synergistically to keep you functioning. When you are under stress, your adrenals secrete cortisol, which can block the thyroid's T4 to T3 conversion. When active T3 is suppressed, more cortisol comes to the rescue to rev up metabolism, creating a vicious cycle. The adrenals can make more cortisol from the hormone progesterone, which ultimately decreases available progesterone for other tasks. Diminishing progesterone levels trigger the thyroid to pinch-hit to make enough adrenal hormones. Long term, this process creates burnout for both the adrenals and the tired thyroid.

Dwindling Probiotics
Gut flora is also dependent upon your thyroid. At least 20 percent of thyroid function relies on a healthy amount of quality beneficial bacteria. One strain in particular has been found to protect against the toxicity of gliadin, which is so problematic for thyroid patients. That strain is B. lactis BI-04 and comes from the Bifidobacterium family.

Fluoride, Bromine and Chlorine Overload
These chemicals compete with iodine for uptake in the thyroid, negatively impacting metabolism. They are contained in water, toothpastes, hot tubs, non-organic foods, soft drinks, teas, commercial breads, some medications and brominated vegetable oils.

By decoding all of your body’s distress signals and making some simple diet and exercise changes, you can restore optimal health while speeding up metabolism, overcoming stress and banishing hunger. Smart Fats are one of the top strategies for natural hormone therapy. They can help head off PMS, perimenopause and menopause symptoms, and even andropause (male menopause), while hormonal weight gain is dialed back.

ESTROGEN DOMINANCE DEFENSE
In fact, nothing beats a daily dose of hormone-balancing Smart Fat to offset estrogen dominance—the most common underlying cause of weight gain. Estrogen dominance impacts both men and women. In women, it occurs in our 20s, 30s, 40s, and 50s due to the see-saw balancing act between two of the big hormone players, estrogen and progesterone, which are in constant play during the menstrual years and beyond. The side effects of estrogen vs. progesterone hormone havoc can include fat storage and cellulite, hypothyroidism, increased incidence of fibroids, breast sensitivities, heavy periods and even breast cancer.

In men, estrogen overload occurs in the early 40s and is characterized by a process called aromatization. It results in symptoms such as hair loss, prostate issues, a lack of sex drive, and weight gain in the upper body. In men, however, unlike their female counterparts, this process is primarily due to waning testosterone level, which triggers estrogen overload.

In both sexes, estrogen dominance is linked to a tired and toxic liver due to the plethora of xenoestrogens or “estrogen mimics” in the environment. These fake estrogens are a whole new breed of toxins that have been around since World War II. They function as toxic infiltrators spearheading a continual assault on your weight loss efforts and overall hormonal health in the form of pesticides, plastics, personal care products, household cleaners, solvents, automobile exhaust, industrial chemicals, the Pill, a copper IUD, and synthetic hormone therapy—all stressing an already overloaded liver. Bisphenol, a common plastic used in water bottles, is one of the best known.

The liver must detoxify these highly potent, fat-soluble, nonbiodegradable and extremely toxic estrogen-like substances in addition to its 400 other various jobs. This “living filter” which is like the body’s Grand Central Station cleanses your body by dumping toxins in the bile. So, any deficiency in bile production and/or flow will result in further estrogen overload. Xenoestrogens, in particular, are over 1,000 times more potent than the body’s naturally produced estrogen. Even in the smallest doses, they can significantly interfere with the body’s natural receptor sites resulting in a slew of hormonally-driven symptoms like depression, brain fog, headaches, and water retention, as well as fat gain.

Hormonal weight gain can be turned around when our three key sex hormones—estrogen, progesterone, and testosterone—are managed with easy lifestyle tweaks and the Smart Fat solution.

SEX HORMONE #1- ESTROGEN
The sex hormone Estrogen is kept in balance by some very sexy Smart Fats:

• Cold milled flax seeds and high lignan flax oil.
• Chia seeds
• Walnuts

Estrogen has gotten a bad rap over the years, most likely due to the xenoestrogens and their hormone-disrupting side effects. But, let’s not forget that when estrogen is in balance, it is one powerful feminizing hormone, helping your libido, complexion, and brain, enabling you to feel calm. Adequate estrogen is also a surprising weight loss catalyst. When your estrogen levels are low, the body cannot synthesize as much choline, a key slimming nutrient, which produces low-density lipoprotein that escorts fat out of the liver. So, it turns out that hormonal fluctuations have a lot to do with your liver’s ability to ignite fat burning and detox. A congested liver or fatty liver, which cannot produce high-quality bile, may be another key underlying cause of an estrogen imbalance. Luckily, there are many Smart Fat-containing foods that will help round out a choline-deficient diet. One, for example, is omega-3 enriched eggs. As you may remember, this can be a double-edged sword as eggs are the number one allergy food for the gallbladder. If eggs are NOT an allergy-provoking food for you, then eggs are just about the most concentrated source of choline content in the diet—especially the yolk. Another source of slimming choline that estrogen can utilize is lecithin. Lecithin is derived from non-GMO soy or sunflowers and the word “lecithin” itself comes from the Greek word for “egg yolk.” If eggs are not an option, then non-GMO soy or sunflower lecithin may satisfy the body’s daily need just as well as dietary supplements. In any case, lecithin appears to be one highly underrated nutrient. The brain is composed of about 30 percent lecithin. The brain-protective insulating sheath that also protects the nerves are about 2/3 lecithin and the heart is loaded with lecithin. It also comes into play because it can thin out bile, which is especially important for women who are twice as likely as men to get gallstones. Higher estrogen levels due to hormone replacement therapy or pregnancy can increase cholesterol in the bile and impact gallbladder flow. Lecithin can help move bile along and thin it out.

While low estrogen has a far-reaching effect on your metabolism, excess estrogen is the ultimate hormone magnet for sodium and fat. Most of the estrogen dominance symptoms, as noted above, really only occur when levels rise too high in relationship to progesterone.

PROTECTIVE PROGESTERONE
Progesterone counters excess estrogen’s negative and often irritating excitable effects. Progesterone means “for gestation” and is touted as the feel-good hormone because it is up to 20 times more concentrated in the brain than in the bloodstream. As estrogen’s opposing “sister” hormone, progesterone helps burn fat as fuel, is a natural diuretic, stabilizes breast cell and uterine lining growth and is a natural antidepressant! It also enhances sex drive—a very big deal for many women during the “change before the change” and beyond. One very special hormone indeed, progesterone signals the hypothalamus to increase your core body temperature, thereby increasing your resting metabolic rate.

And here’s the kicker.

Low levels of progesterone trigger your body to burn 15,000 to 20,000 fewer calories per year and encourage increased water retention.

As I discovered with my clients, progesterone—not estrogen—is actually the first hormone to decline during the perimenopausal years so making sure your progesterone levels are in balance is just as vital as taking the estrogen-modulating flax seeds and high lignan flax oil. When estrogen presides over progesterone, you may even develop hypothyroidism.

The Smart Fat connection for blocking hormonal weight comes into focus when we look at the high lignin content of flax seeds and flax oil. Lignans are potent phytoestrogens. Flax seeds have 800 times more concentration than any other source. They can help alleviate hormonal discomforts and have stellar breast cancer-fighting abilities. In fact, a study conducted at the Princess Margaret Hospital and the Toronto Hospital in Canada showed how as little as two tablespoons a day of ground flax seeds markedly slowed down tumor growth in women with breast cancer¹. A similar study was later conducted at Duke University that proved the tumor-slowing ability of flax seeds with prostate cancer².

Science confirms that the essential fatty acid alpha-linolenic acid (ALA) content of lignan-rich flax oil has stand-alone benefits all of its own, without having to be converted into EPA and DHA. For example, in several studies of breast cancer risk, the higher the concentration of ALA in breast tissue, the lower the risk of manifesting breast cancer. Moreover, if breast cancer arises, the higher the breast tissue concentration of ALA, the lower the risk of cancer metastasis to other parts of the body.

Fiber can also help to rid your body of excess estrogen. Eating five or more veggies and fruits daily along with fiber-rich seeds (like chia), and of course, flax seeds and legumes are terrific ways to healthfully excrete estrogen so it doesn’t keep recirculating in your body.

Also, nosh on walnuts. Their rich phytosterol content can assist in preventing toxic environmental estrogens from binding to receptor sites.

References:

1. http://clincancerres.aacrjournals.org/content/11/10/3828.short
2. https://today.duke.edu/2002/11/flaxseed1102.html

There is probably nothing—and I mean nothing—like unrelenting stress to sabotage weight loss. Stress really does a number on your body. The sad thing is that stress, no matter where it comes from, will have the same detrimental biochemical effect—a spike in cortisol, your body's premier fat storage hormone. Cortisol is released by the adrenal glands as part of our "fight or flight" mechanism. While you may be aware of stress—whether it is physical, emotional, or psychological—you may be completely unaware of steadily accumulating "silent" stress caused by electropollution thanks to our smartphones, tablets, cordless phones, routers, smart meters and even baby monitors. All of these digital wonders emit biologically active, disruptive man-made radiation that surrounds us 24/7 in a sea of invisible energy—a major autonomic nervous system stressor that nobody is talking about.

It turns out that our DNA is exquisitely sensitive to even the minutest amount of non-ionizing (non-heating) electromagnetic radiation from wireless technology. Our bodies respond to this type of radiation in a number of ways including the secretion of heat shock proteins—around 20 to be exact—with a corresponding elevation of cortisol.

Out of control cortisol levels and non-stop stress can send your health into a downward spiral resulting in a series of negative consequences besides stockpiling on tummy fat. Practically every single disease known to man is due to unmanaged stress. Your brain can actually shrink; the happy hormone serotonin can take a nosedive, your bone density and strength can diminish, and mental illness can set in.

The two hormones that are most impacted by various types of stress are the ultimate fat promoting cortisol and insulin. Remember, the stress hormones, more than any other hormones, will inhibit your ability to lose weight even if you are on the best diet and exercise program!

STRESS HORMONE # 1 – CORTISOL

This fat storage stress hormone is blocked by omega-3 rich oils:

• Walnuts and walnut oil
• Camelina (wild flax) oil
• Fish and fish oil

When cortisol—your main stress hormone—is behaving itself, it truly is your BFF hormone. It gives you that "get up and go" and provides you with just the right surge of energy in emergency situations whether you are emotionally upset or physically challenged or suffering from low blood sugar. But when you can no longer hit the pause or refresh button, and that cortisol surge won't quit, then you run the risk of some very unpleasant side effects—including weight gain.

The human brain contains more than 60 percent fat. It also happens to need more omega-3 fatty acids than any other organ or system in the body. The EPA and DHA (docosahexaenoic acid) fats are major players in regulating emotions, mood and warding off depression. These Smart Fats can help to reduce aggression and hostility in a number of clinical studies. They can help to fortify your system so you can mentally handle and cope with stress more efficiently to minimize the damage created by elevated levels of cortisol.

OMEGA-3 FATS EASE STRESS
According to the National Institute of Health, omega-3s help to balance stress hormone levels and provide direct weight loss benefits. They can be supplied by ALA-rich walnut and walnut oil, Camelina oil, as well as fatty fish and fish oil.

Walnuts and walnut oil contain high levels of the omega-3 plant-based ALA, which have many added benefits besides their ability to regulate stress hormones. Camelina oil is also a rich source of ALA, but contains an amazingly high amount of stable monounsaturated fatty acids (omega-7s), as well as vitamin E, which makes it a very beneficial oil for medium-heat cooking. Due to its high antioxidant content, it's known as the "better" flax. Of course, an even more direct source of the omega-3 fatty acids is fatty fish like wild caught salmon, sardines, anchovies and mackerel.

Walnuts, however, unlike fish or fish oils, are rich in trace minerals like zinc, selenium, calcium, copper, and manganese. Walnuts and walnut oil also pack a serious dose of vitamins B1, B2, B3 and vitamin E— all notably worthy vitamin stress relievers that soothe the nervous system. Walnuts are also one of the richest natural sources of melatonin—second only to tart cherries. Melatonin is the hormone that regulates your body's sleep-wake cycle. It ensures that you get the sleep you need for restorative rest that also prompts weight control.

Omega-3 rich foods right before bed—like a couple of walnuts or walnut oil in a smoothie—will come in very handy when you consider that just one night of poor sleep can raise cortisol by 45 percent.

As it turns out, sleep and cortisol are intimately entwined. Chronically high cortisol levels disturb sleep, and lack of sleep can make you fat.

SLEEP: THE SECRET WEIGHT LOSS AID
Sleep deprivation has reached epidemic proportions here in the US. Approximately 7 out of 10 Americans report sleep-related problems. Lab tests show that cortisol levels are much higher in sleep-deprived people. A landmark study in 2000 by the University of Chicago's Department of Medicine revealed that not only does sleep deprivation affect tiredness and immunity, but too little sleep impairs the way your body actually handles food, creating impaired glucose tolerance. This can result in insulin resistance and obesity.

And it's not just cortisol and insulin that become out of whack without proper rest. A lack of quality sleep also impedes surges of growth hormone, resulting in increased fat tissue and reduced muscle mass—just what you don't need. Growth hormone is released while you sleep, raising gradually from about 10 PM and peaking at about 2 AM. It also prompts your body to burn fat in order to repair the tiny tears in your muscles caused by exercise. This gives you a higher muscle-to-fat ratio, which boosts your metabolism, helping you to lose weight and keep it off.

In order to boost growth hormone, even more, eat a light cortisol-containing snack of walnuts or a smoothie with walnut oil or even an omega-3 deviled egg—providing your gallbladder can tolerate eggs—just before you retire.

CORTISOL AS FAT MAKER
Cortisol is such a primary fat storage hormone because it activates enzymes to store fat when it comes into contact with any and all fat cells. Abdominal fat has four times the amount of cortisol receptors than any other fat cells and so is a telltale sign of cortisol imbalances that your body can't hide.

High cortisol levels over a long period of time have huge consequences, such as chronically high blood pressure, memory changes, depression, insomnia, slow wound healing and diabesity (diabetes + obesity, a term coined by my buddy, the late, great Dr. Atkins).

Elevated cortisol levels also depress thyroid function, interfere with progesterone (your body's natural anti-depressant), raise blood sugar and cause your body to break down muscle tissue to be used for energy—a big setback for weight loss since muscle is a natural calorie burner. The less lean muscle mass you have, the lower your metabolism and the easier you gain weight.

In contrast, extremely low cortisol levels are associated with thinning skin, brittle bones and fibromyalgia—probably due to burned out adrenals. Maintaining balanced cortisol levels that are not too high and not too low is truly a lifetime balancing act and one I find my most challenging!

Cortisol has a nasty habit of making you wake up in the middle of the night. Intermittent frequent awakenings—especially at 3 AM or 4 AM in the morning are often related to cortisol surges, which should be lower to allow you to sleep through the night. When melatonin levels naturally rise, cortisol should be lower. Taking melatonin before bed or drinking several ounces of diluted tart cherry juice may help neutralize excess cortisol and prevent it from keeping you up at night—when you need to be stacking ZZZs and snooze to lose.

FLOWER POWER FOR EMOTIONAL STRESS CONTROL
Repressed emotions can trigger over-eating and bingeing as many of us know. Also, this can impede our best weight loss efforts unless we can learn to cope with emotional issues. Impatience, discouragement, bitterness, frustration, and anger are often common triggers. Granted for many psychotherapy may a viable solution. For those that want to either augment this therapy or find a natural alternative, I would recommend the Bach Flower Remedies. They are a kind of energy medicine similar to homeopathy that offsets emotional turbulence that can be at the root of physical disorders. Developed in the 1930s by Dr. Edward Bach, an English immunologist, the most renowned formula, Rescue Remedy is a five-flower extract combo that is used to help alleviate trauma, whether emotional, physical or psychological.

COMMUNITY CALMS CORTISOL
Women, in particular, benefit from the support of others in being able to handle all aspects of life including stress. A landmark study from UCLA proves something that many of us have already suspected: a unique bond forms between women. A circle of friends makes life brighter and the tough times easier.

The researchers at UCLA demonstrated that women that were under stress produced brain chemicals that opened them up to making and maintaining friendships with other women.

It was generally assumed that when a person experiences stress, the hormonal release creates the typical "fight or flight" response. Women have a very distinct response to stress, as opposed to men. In women, the hormone oxycotin is released which acts as a buffer to cortisol and encourages females to gather with their girlfriends. Men do not have this response because of the high amounts of testosterone they produce. So, when men are stressed they tend to go off by themselves, and when women are stressed they gather others around them.

SMART TIPS: CORTISOL

Here are some smart tips to balance cortisol levels and tame the stress hormone monster so it can't scare away your best weight loss efforts:

1. Eat walnuts and enjoy walnut oil. This omega-rich nut can be popped into salads and side dishes. The oil—when roasted—is absolutely delicious (one of the tastiest oils I have ever used) and packs serious health benefits. Roasted walnut oil will lift an ordinary salad to the sublime with a basic mix of Romaine lettuce, chopped green onion, cilantro, celery and Celtic sea salt. Serve one tablespoon of roasted walnut oil per salad.
2. Count on Camelina! Camelina is also an excellent oil for those with heart issues—because of its high vitamin E content, it works wonders for blood clots! It's a tasty salad dressing and can be used in medium-heat sauteing.
3. Eat fatty fish and take fish oil supplements. Try to consume some wild caught fish at least twice per week and also supplement with fish oil on a daily basis to help manage stress better. Just make sure that the fish oil you buy is molecularly distilled and free of heavy metals. Do be aware, however, that fish oil is a natural blood thinner so caution should be taken if you are also taking blood-thinning meds. Choose the newer orange and lemon flavored fish oil liquids or softgels, which seem to be better tolerated.
4. Shake MORE salt. Yes, you heard that right. Most of us are sodium deficient and the right type of salt (I like Celtic sea salt) can support adrenal function and help your body better cope with stress. It may then indirectly balance elevated or depleted cortisol levels. I would recommend at least 1/4 teaspoon in warm water first thing in the morning. Gargle with this and then swallow, as the salt is anti-bacterial to your mucous membranes.
   For an extra boost, try my Adrenal Cocktail. I have used this for years for my overstressed and overworked clients. It's best taken mid-morning and/or mid-afternoon. Mix four ounces fresh squeezed orange juice, 1/4 teaspoon cream of tartar and 1/4 teaspoon Celtic sea salt. Take a blood test to actually measure your serum sodium so you can better take care of your body's sodium needs. Without sodium, muscles become stiff and hardened. Sodium relaxes soft tissue and is incredibly important when you are under stress.
5. Lights out! Let's talk sleep—a key underlying cause for stress fat. Do try to be in bed by 10 PM when your cortisol levels diminish to their lowest levels (three hours after sunset), and to give muscle-building growth hormone a fighting chance to properly release. Ideally, your body will start to lower cortisol between midnight and 4 AM. If this important cycle is interrupted at all, you can kiss the prospect of ever melting that belly fat goodbye!
6. So, by all means, shut off lights and start to dim them after dark to prepare your body for sound sleep and melatonin activation. Unplug all electronics and keep digital gadgets out of the bedroom to reduce invisible EMF stress. Disable wireless routers before bed and put your cell phone on airplane mode. Aim for seven to nine hours of peaceful, restorative rest.
7. Eschew the blue—at night that is. On the light spectrum, blue light is great for helping you stay alert. One reason: studies show it suppresses melatonin production. As you get ready for sleep, it becomes increasingly important to filter out blue light to keep melatonin production at its peak. That's why dimming lights before bed may be so helpful to protect melatonin so it can do its job. And, that also means that you should avoid the blue light emitted from computer screens, iPads and your smartphone at night—especially in the hour or two before bedtime.
8. Go barefoot. Going barefoot on your lawn or on the beach for at least 15 minutes a day can help your body get grounded. When you are grounded you discharge chaotic electromagnetic energies and absorb healing electrons from the earth through the body. These healing electrons can start to repair stress damage from elevated cortisol and curtail inflammation and pain by quelling free radicals.
9. Curb the caffeine. Caffeine is an underestimated cortisol spiker that gives you instant energy in the short term but will come back to haunt you later. It also makes you lose key minerals like calming magnesium and calcium due to its dehydrating effects. It is a known blood sugar disruptor and contributes to anxiety and sleepless nights. While a tablespoon of high MCT oil like coconut can help regulate coffee's blood sugar peaks and valleys, it is even better to opt for a decaffeinated green tea or dandelion root tea, both of which will help give you energy without the crash and fall effect. If you MUST drink your Morning Joe, however, along with that coconut oil, you can spike your coffee with vanilla whey protein powder for a dose of Smart Fats and healthy protein to prevent cortisol spikes.
10. Axe the alcohol. It can raise cortisol and dial down metabolism by greater than 70 percent. You may hate me for this, but alcohol (yup, even wine) makes it difficult for your liver to keep up with its other metabolic duties so it's not able to balance the rest of your hormones properly.
11. Walk, don't run AWAY stress. If you are a fitness buff, then you know that intensity, not duration, is the current exercise hot button. Yet, any type of daily movement with deep breathing is a terrific combo to beat stress. Think yoga, Pilates or Tai Chi. But, DO give up that long-distance running. It elevates cortisol—as will any continuous exercise over a two-hour stretch. Burst running is a different story though, so mix it up. As far as I am concerned, I prefer brisk walking or jumping on my mini-trampoline to get my lymph flowing and thoughts in order. At least 20 minutes a day—and 40 minutes is even better—of consistent movement and frequent breaks from sitting at the computer are in order here. Exercise can help you cope with stress more effectively while you rev your metabolism, increase lean muscle mass, burn off belly fat, improve bone mineral density and reduce insulin resistance. You can't afford NOT to move.
12. Take supplements to relieve tension. In this regard, the very best dietary supplement of all, which controls over 350 bodily processes, is magnesium. It literally acts like a tranquilizer in a bottle. You can take an Epsom Salt Bath (two cups to a tubful of water) to relax your muscles, or consider an easily absorbable magnesium supplement. I am especially a fan of magnesium formulas, which contain a mix of the best co-factors for absorption like the glycinate, malate, taurinate and orotate forms that target blood sugar, muscles, cardiovascular health and ATP energy. I am also a fan of adrenal tissue glandulars and pair this with the highest quality Rhodiola (an adaptogenic herb from Siberia), ideally taken at 7 AM, 11 AM and 3 PM —the times when blood sugar can be at a low ebb, creating physiological stress.

Some of my clients also swear by phosphorylated serine—taken at least four hours before bed—to dampen cortisol surges that disturb peaceful sleep.

The “big four” hunger hormones that work in synergy with each other (and all the other hormones as well) are adiponectin, cholecystokinin (CCK), leptin and ghrelin. Similar to how the thyroid hormone controls metabolism, and insulin and cortisol are driven by stress, these hunger hormones affect appetite.

Although they are relative newcomers to the weight loss game, the hunger hormones can also be set straight by the right Smart Fats and some healthy lifestyle adjustments, like learning how to snooze to lose! By resetting your hunger hormones, you will effortlessly increase insulin sensitivity, stabilize blood sugar levels and preserve more lean muscle mass while you fast track weight loss.

Best of all, you are seriously in for a treat when you experience how to tame the hunger hormone monster. You see, the Smart Fats that are best known for the satiety factor are the monounsaturated (omega-9) foods and oils from olives, avocados, and macadamias, as well as a variety of other nuts, especially pine nuts. After consuming these tempting foods and delectable oils from which they are derived, you will feel so much fuller faster which keeps hunger at bay even longer. Since mouthwatering oils and fats are the real flavor carriers of food, Smart Fats really go a long way in elevating cooking into an art as well as science.

Heart Smart
It is also worthwhile pointing out that the monounsaturated fats have been well recognized for their ability to lower heart disease risk more effectively than statin drugs—to the tune of 70 percent. This is documented in the landmark Lyon Diet Heart Study with over 600 individuals following the Mediterranean diet, which provides high amounts of the marvelous monos. The high monounsaturated Mediterranean diet has not only been shown to lower heart disease risk, but is also linked to a lower incidence of cancer as well as a longer life span.

Before You Go Nuts
Besides olives, avocados, macadamia nuts, pine nuts and their respective oils, there are a number of other nuts and seeds, which boast a high monounsaturated content and can satisfy hunger. These include cashews, peanuts (although technically a legume), almonds and pecans—all absolutely delicious when enjoyed in moderation and tossed in stir-frys, salads, trail mix and used as coatings. But, I have found in working with thousands of clients over the years that many individuals have a notoriously hard time digesting them (think gas and heartburn), unless the seeds and nuts are soaked, sprouted and/or fermented to deactivate enzyme inhibitors. And then there’s the issue of aflatoxins (a mold that can be carcinogenic) found in peanuts and peanut butter—as well as other foods.

However, the main concern I have with lots of nuts in the diet is the high arginine content. Arginine is an amino acid that protects the arteries, enabling them to become more pliable, and that’s a good thing. But, on the other hand, too much arginine in the diet—which is easy to achieve when you go overboard with nuts—can feed viral conditions. So I purposefully have gone easy on overly recommending lots of nuts and nut butters, although you will see a smattering of nutty suggestions in the Smart Eating section.

That being said, as far as I am concerned, the monounsaturated oils, in general, are really good news because they will not only stoke our metabolic fires but can also take the “heat” in cooking as well. Some of them have a higher than average smoke point—especially avocado and macadamia nut oils at approximately 400 degrees F which makes them ideal for frying!

Hunger Hormone # 1– Adiponectin

The hunger hormone Adiponectin is balanced by monounsaturated omega-rich foods and oils:

• Olives and Olive Oil
• Avocados and Avocado Oil
• Macadamias and Macadamia Nut Oil

Adiponectin is a real hormone game changer that you may not be very familiar with. It is a big player in firing up belly fat burn and is known as the body’s “fat burning torch.” THAT says it all. And believe it or not, this special super hormone that flips your body’s fat burning switch is already circulating in your bloodstream because it is made in your fat cells. And the more you have of it, the more fat you will burn for fuel, especially from the abdominal area. It’s no surprise then that low levels of adiponectin have been linked with higher levels of obesity and insulin resistance. To kick-start your levels of adiponectin, stoke those fat burning fires, and improve total health, let’s take an even closer look at the monounsaturated omegas which can boost your body’s levels. These magnificent monos can lower inflammation, lessen cellular damage, spike antioxidant absorption by 400 percent, and decrease your body fat (especially troublesome belly fat) while protecting your heart and liver.

The Incredible Olive
Probably the best known adiponectin boosters are two of the all-time great superfoods: olives and extra virgin olive oil. Olives are a real standout in and of themselves. They have been overshadowed by the delectable oil that they have provided since biblical days, but suffice it to say, they also pack a considerable health punch for modern day Americans because of their anti-inflammatory and cardiovascular benefits. Extra virgin olive oil is considered by many to be the healthiest and tastiest oil in the world. The benefits of extra virgin olive oil are unrivaled, and research reveals more benefits nearly every day. After all, the Greeks, Turks, Italians, French and Spanish all have a diet that is at least 40 percent fat, most of it from omega-rich sources, yet these populations are slim and boast the lowest rates of heart disease in the world. Many of the health-promoting effects of the Mediterranean diet have been credited to the addition of a healthy dose of olive oil at every meal.

As a rich source of omega-9 fatty acids, olive oil is also known to have a number of positive effects throughout the body including lowering the risk of some cancers. In fact, the latest research suggests that adding a mere four tablespoons of olive oil a day to a Mediterranean diet slashes the risk of invasive breast cancer by a whopping 68 percent.

Olive oil also prevents flare-ups of certain autoimmune diseases, speeding cell regeneration and wound healing, aiding the body in eliminating microbial infections, as well as reducing inflammation. One of its primary ingredients, a substance known as oleocanthanal, has even been called an alternative to Ibuprofen.

Just keep in mind that not all olive oils are created equal and many have been cut with other less desirable oils like canola and soy. I try to look for oils that have been given the green light by research studies or have the California Olive Oil Council’s seal of approval. You can also test the purity of any olive oil by popping it into the fridge. If it doesn’t congeal, then chances are it has been cut by a less desirable polyunsaturated oil.

The Amazing Avocado
The fat in avocados and avocado oil is another source of adiponectin-nourishing monounsaturates. Among their other healthy perks, avocados possess the uncanny ability to fire up fat burning—to the tune of six pounds in two months. And, the monounsaturated fat content can hold you over for a good three hours!

Surprisingly high in potassium, a typical avocado contains 12 to 17 grams of fiber. With an incredibly high smoke point of 520 degrees F—the highest smoke point of any of the Smart Fats—avocado oil is ideal for searing, frying, and sautéing. In addition, it contains high levels of beta-sitosterol, which is a type of plant sterol that can lower cholesterol and is helpful in protecting prostate health.

Their rich carotenoid content makes them a food pharmacy for your skin, eyes and heart. As a potent antiinflammatory, this oil can also help prevent damage to arterial walls, which can lower the risk of heart disease due to plaque deposits. Less inflammation helps to keep blood pressure at optimal levels as well.

Avocado oil is also a great source of vitamin E. This fat-soluble vitamin has been shown to rev up your immune system, improve skin and eye health, as well as give your digestion a much-needed boost to remove toxins from the body.

Last but not least, this marvelous mono is filled with chlorophyll—a natural source of magnesium; one of the best substances to detoxify heavy metals like mercury and lead from the body. Chlorophyll molecules contain magnesium ions at their core, which have the ability to bind heavy metals and escort them out of the system.

Mad About Macadamia
Another source of hunger-inhibiting adiponectin are macadamia nuts and macadamia nut oil. They do double duty for your metabolism—as a source of omega-7 and as a hunger controller. This rich and buttery-smooth little gem is one of the most popular nuts around and my favorite snack for quick fuel.

The oil that comes from these nuts is pretty incredible. The fatty acid composition of macadamia nut oil makes it perfect to use in many recipes, especially high-heat cooking. This oil is nearly 80 percent monounsaturated with very little polyunsaturated content and even trumps olive oil—which contains anywhere from 70–75 percent monounsaturates.

Since macadamia nut oil has such an extremely high oleic acid content, it can be used to help balance your and omega-6 essential fatty acids are perfectly balanced which makes it an optimal cooking choice—it doesn’t become rancid like so many other Smart Fats used for high-heat cooking.

It also has a lot of essential fatty acid protective antioxidants to keep your body in radiant health, including tocotrienols. As we all know, antioxidants neutralize free radicals, the harmful byproducts of cellular metabolism that can cause a vast range of chronic diseases.

Some of the other health benefits of macadamia nut oil include the lowering of triglyceride levels, increased energy, improved digestion, enhanced bone health, stimulation of circulation and the optimization of immunity.

Smart Tips: Adiponectin
Do keep these takeaway tips in mind when trying to shore up your adiponectin.

1. Opt for the olives and olive oil. Olives come in many different varieties like the Spanish-style green olives, and Kalamatastyle olives. Greek-style black are my favorites and come devoid of the preservatives and additives in some of the others on the market.

They are a delightful addition to any salad, sauce, entrée or side and I love them on a gluten-free pizza.

Use extra virgin olive oil to dress up salads and for drizzling on cooked foods. It may not be the best oil for high heat cooking, but you just can’t beat it when it comes to salad dressing. Drizzle it on your salad and you’ll trigger the production of adiponectin to help keep you satisfied for up to four hours! One of my all-time favorites is a mixture of one part fresh lemon juice to two parts olive oil with lots of fresh garlic, parsley, and a dash of mustard powder and Celtic sea salt. Simply elegant!

2. Add back the avocado and avocado oil. I adore avocados in smoothies, as a buttery rich spread on sandwiches or crackers, cut up in cubes for salads, and as a dip like guacamole. The oil is handy for use on the grill especially when you need to brush veggies, chicken, fish or meat. It is simply the best for making food nice and crispy when cooking at higher temperatures.

3. Increase your dietary magnesium intake to maximize adiponectin. Eat more pumpkin seeds, almonds and green leafy veggies like escarole, romaine lettuce and kale. Consider taking a targeted magnesium supplement with the most highly absorbable forms of magnesium for assimilation and utilization. Always aim for a two-to-one ratio in favor of magnesium to calcium. I’m a big fan of Mag-Key and think you will be too as it contains the glycinate, taurinate, malate and orotate forms of magnesium for muscle, brain, and heart health.

4. Last but not least, you might consider engaging in a new approach, which is known as intermittent fasting. This combination of fasting and eating has been demonstrated to increase adiponectin levels big time. Take a look at my One-Day Miracle Juice Fast in The Fast Track Detox Diet for one of the healthiest fasts out there.

Boosting your levels of adiponectin may be the missing link to help you finally take control of your weight and get off the weight gain merry-go-round once and for all.

Hunger Hormone—Cholecystokinin (CCK)

The hunger hormone CCK is balanced by a combination of omega-6s and 9s:

Pine nuts and pine nut oil
As the most concentrated energy source, Smart Fats release the hormone CCK signaling a short-term urgent intense message of satiety. Without that particular message, we will continue to feel hungry and dissatisfied after a meal. What happens when you reduce or eliminate the hunger-reducing Smart Fats from your diet is your brain does not receive a message of satiety, and while your stomach may be stuffed, you do not feel satisfied.

Understanding the process of satiety enables us to see why people on low-fat diets chronically complain of feeling full, but not satisfied. They eat large quantities of food—food low in fat, but not always low in calories—and are left a short while later feeling hungry. Then they reach for a low-fat snack, typically one laden with sugar and refined carbs, which sends them for a ride on the glucose roller coaster. This is yet another vicious cycle that dieters became trapped in when they tried to adhere to the false gospel of the fat-free diet.

The body has developed finely tuned message centers that communicate all sorts of information about our physical status. When we eat even a relatively small quantity of Smart Fats, the stomach releases the hormonal CCK message to the brain, signaling both fullness and satiety. The brain receives the message and, if we are listening, we register the message of satisfaction and stop eating. When you begin to add the Smart Fats back into your diet, you enable your body to send clear messages to the brain. You eat. You are full. You are satisfied. Depending on the amount of fat you have eaten with your meal, you usually will not feel hungry again for four to six hours. When you do get hungry, it’s time to eat again. How cool is that?

Smart Tip: CCK
Here’s my favorite way of satisfying CCK.

Pine for pine nuts and pine nut oil. The clinical studies have shown that the pinolenic acid in pine nuts can increase satiety hormones like CCK by more than 60 percent. It can also decrease appetite by about a third In addition, it is extraordinarily helpful in healing the entire digestive tract including the stomach lining. Take one teaspoon 20 minutes before each meal to protect your gastrointestinal lining and enhance metabolism by controlling appetite.

Hunger Hormone—Leptin

The hunger hormone Leptin is balanced by omega-3 oils:

Fatty fish and fish oils
While CCK is the urgent messenger, leptin is a long-term chemical messenger for your appetite. If you never feel quite satisfied after a meal, then your leptin is too low and somewhere out in left field. High leptin levels are the ticket to speedy slimming and when this hormone is signaling correctly, it should actually decrease your appetite.

As a key appetite hormone, it would stand to reason that levels of leptin should be lower when you’re thin and higher when you’re overweight. So you would think that overweight people would have less of an appetite, but this isn’t how it seems to work.

People that are overweight and have high leptin levels somehow don’t get the signal to stop eating and stop storing fat. They develop a condition called leptin resistance, which is similar to insulin resistance where the body is no longer sensitive to the appetite-decreasing effects of leptin.

Both leptin and insulin resistance are triggered by an excess of refined carbs, sugar—especially fructose (fruit sugar)—and not enough exercise or sleep and too much stress. Leptin resistance, however, is especially frustrating when it comes to long-lasting fat loss because it has a habit of actually increasing the level of visceral fat, the fat that is deep within the abdomen.

Luckily, the Smart Fat fix is nearly identical to that of ghrelin.

Hunger Hormone—Ghrelin

Ghrelin, like the hunger hormone leptin, is also balanced by omega-3 rich oil:

Fatty fish and fish oils
Ghrelin, the appetite-stimulating hormone made by the pancreas and stomach, plays a major role in body weight and is kept in check by foods that provide the omega-3 essential fatty acids. Levels are lower when you are thin and higher when you are fat. Typically, levels should increase before meals and then decrease after eating.

But, if you are constantly hungry, it’s probably due to those high ghrelin levels—which can become elevated thanks to stress, skipped meals (especially breakfast), restrictive dieting and lack of sleep. Sound familiar?

When ghrelin rises, it activates the hunger control center of your brain, which triggers cravings for salty, sweet, and fatty foods. So when you should be resting and resetting this hormone, the ghrelin in your system is pining for foods that will ultimately make you gain weight.

From a dietary standpoint, the Smart Fats from the omega-3 rich fish (salmon, sardines, anchovies, and mackerel) as well as EPA and DHA rich fish oil can stabilize both your leptin and ghrelin levels by helping to balance brain chemistry. Since more than 60 percent of the brain is made from fat (primarily the ones that cannot be synthesized by the body, but must be eaten in the form of foods), I would say that these omega-3s are pretty darn important to trigger specific brain receptors, which control leptin and ghrelin. This is one supplement worth taking!

Smart Tips: Leptin and Ghrelin
How can you repair your leptin barometer and satisfy the hunger gremlin called ghrelin?

1. Go fish or pop a healthy dose of omega-rich fish oil every day. Fish has always been known as “brain food.” If you’re not crazy about the fatty fish that you should consume two to three times per week, then you are a candidate for the lemon or orange flavored fish oil liquid and softgels. This surprisingly tasty fish oil can be popped into your smoothie, drizzled on popcorn or used as a mild and delicate salad oil basic.

2. Avoid foods high in fructose, which stimulate the appetite and scramble leptin signals. Obvious offenders are processed foods and drinks that contain high fructose corn syrup, but you should also cross-reference a list of higher fructose fruits. Less obvious high fructose sources are whole foods like tomatoes, unsweetened applesauce, agave and balsamic vinegar.

3. Don’t skip meals—but especially not breakfast. Eat a protein-packed breakfast within one hour of waking. This will help you to lose weight and ward off insulin resistance, as well as balance all four of your hunger hormones. Study after study has proven that individuals who skip breakfast are well over 100 percent more likely to be overweight or obese. Protein-rich breakfasts like smoothies, or bacon and eggs, or turkey sausage and veggies will go a long way in getting your day off to the right start.

4. Strengthen your vagus nerve, which you will be hearing more and more about in the near future. The vagus nerve is the direct connection between your brain and every system in your body. It is a signaling pathway for leptin hormones. When you have leptin resistance, the signals aren’t being received correctly. One way to help reset your leptin receiver is to strengthen your vagus nerve. How can you do that? One fun way is gargling. You can just use plain water. Take a sip and gargle with it before swallowing, continue doing this with your entire glass of water. Gargling forces the muscles in the back of the throat to contract and this action activates and strengthens the vagus nerve.

5. Practice good sleep hygiene. Remember the sleep tips I shared in the Stress article to reduce cortisol? Those same suggestions apply to reset your hunger hormones. And, while so many of us glorify our sleeplessness like it’s something to be proud of, I have even more information to convince you otherwise. So, if I repeat myself, you’ll understand why. Again, try to be in bed by 10 pm and aim for about seven to nine hours. While the very highest quality sleep comes before midnight, the National Institute of Health reports that the body does its primary physical repair between 10 pm and 2 am. Interestingly, this is the same time when growth hormone is secreted which helps to keep us lean and vital. The mind regenerates between the hours of 2 am and 6 am. If you have intermittent awakening which disrupts peaceful sleep, take these insights from Traditional Chinese Medicine into consideration: If you are waking up between the hours of 11 pm and 1 am, your gallbladder may be acting up. If it’s between the hours of 1 am to 3 am, this may mean your liver is congested. And, if you wake up between 3 am to 5 am, your lungs and/or large intestine may need some TLC.

Unplug and disable all Wi-Fi equipment in your bedrooms like computers, iPads, cell phones, routers, and alarm clocks. The electromagnetic fields that all electrical and digital devices emit can slash melatonin—the antioxidant-like hormone, which regulates our sleep-wake cycle—and spike fat-storing cortisol.

Still Hungry? There are all kinds of appetites, so in the next article we’ll discuss how Smart Fats—like those from the essential fatty acids—can benefit the sex hormones, including the hormone of desire, and help get your libido back on track.

Dear Readers,

Welcome to the March 2018 issue of TotalHealth Magazine Online.

This month's book review is "The Craving Cure: Identify Your Craving Type to Activate Your Natural Appetite Control" by Julia Ross. Thousands of her clients have cut their craving for high-calorie confection using her nutritional strategy and stopped gaining weight.

Dallas Clouatre's, PhD, article, "Liver Dysfunction and the Metabolic Syndrome— Chicken, Egg or Both?" "At the core of Syndrome X, now much more commonly known as the metabolic syndrome, are dysregulations and dysfunctions involving glucose and insulin. These manifest as central obesity (excessive fat around the belly), high blood pressure and blood fat disorders—especially hypertriglyceridemia and low levels of HDL cholesterol." Thinking about these conditions has previously been treated as separate identities—changing over the past decade to a linked view.

Gene Bruno, MS, MHS, RH(AHG), presents "Fighting (And Preventing) The Flu: Dietary Supplements Support." Gives us five dietary supplements which may give us defense against the flu. Bruno describes the symptoms, and its cycle from school age children through the elderly as the most susceptible.

Ann Louise Gittleman, PhD, CNS, continues The Smart Fats Series with "How Smart Fats Reset Metabolism," featuring the thyroid. Among the experts quoted is Dr. William Davis, suggesting that today's "Frankengrain" is nothing like what went into your grandmother's bread. Modern wheat contains 10 times more gluten than that of 50 years ago. Today's gluten is high in gliadin, a protein that is foreign to our bodies. It highly resembles a crucial enzyme known as transglutaminase, which is concentrated in the thyroid. As the immune system attacks the gliadin, antibodies also attack the thyroid. The immune system can then go into overdrive, damaging the thyroid, sometimes for up to six months. And that's all thanks to gluten."

Gloria Gilbère, CDP, DAHom, PhD, presents "Easter is April 1st, No Joke! Why not "Stand-Up" to Deviled Eggs?" Another of her signature inflammation and nightshade free recipes. Includes the health benefits of all the ingredients. "These deviled eggs are naturally colored and a healthy, sweet n' spicy twist on traditional deviled eggs. With a super-smooth, creamy filling of chopped bread-n-butter pickles and Greek yogurt, these deviled eggs are perfect for your next party, potluck or Easter celebration!" Gilbère goes on to explain how the nightshades—even small amounts can—affect individuals with or recovering from fibromyalgia.

Charles K. Bens, PhD, shares "Modified Alzheimer's Nutritional Protocol," for people with some beginning symptoms, the following modified nutritional program may "likely be sufficient to slow symptom progression and perhaps delay symptoms."

Adrea Brier, CNHP, CLC, JSJ asks "Can We Really Be Healthier Living With Cancer?"

Shawn Messonnier, DVM, consults this month on, "Rickettsial Diseases in Pets." For owners who do not like giving their pets medication, or for those pets who don't take the supplements easily, it might be wise to try some of these medically formulated diets, available from your pet's doctor, that contain the fatty acids.

Best in health,

TWIP The Wellness Imperative People

Click here to read the full March 2018 issue.

• The Craving Cure
  Julia Ross
• Liver Dysfunction And The Metabolic Syndrome—Chicken, Egg Or Both?
  Dallas Clouatre, PhD
• Fighting/Preventing The Flu: Dietary Supplements Support
  Gene Bruno, MS, MHS
• How Smart Fats Reset Metabolism
  Ann Louise Gittleman, PhD, CNS
• Easter Is April 1st, No Joke! Why Not "Stand-Up" To Deviled Eggs?
  Gloria Gilbère, CDP, DAHom, PhD
• Modified Alzheimer’s Nutritional Protocol
  Charles Bens, PhD
• Can We Really Be Healthier Living With Cancer?
  Adrea Brier, CNHP, CLC, JSJ
• Rickettsial Diseases In Pets
  Shawn Messonnier, DVM

Click here to read the full March 2018 issue.

Dear Readers,

Welcome to the March 2019 issue of TotalHealth Magazine.

Charles K. Bens, PhD, in “The Biochemistry Of Smoking: Helping the Brain To Live Without Nicotine” gives us an explanation on the effects of nicotine on the brain, showing why it is so difficult to quit smoking. Bens goes on with his experience with several individuals who were able to change their lifestyle through diet and exercise, and lead healthy lives. This is not to say one shouldn’t quit smoking but changing one’s lifestyle is a big influence on one’s health.

In “Lutein & Zeaxanthin: Protectors for Your Children,” Gene Bruno, MS, MHS, RH(AHG), enlightens readers on blue light, especially from digital devices. It has the potential to damage retinal tissue and cause a variety of eye-related problems, including eye strain, eye fatigue, headache, visual impairment, psychological stress and poor sleep quality. This is particularly true in children since their eyes absorb more blue light than adults.

“How Smart Fats Reset Your Hunger Hormones,” Ann Louise Gittleman, PhD, CNS, focus is on Adiponectin; a real hormone game changer that you may not be very familiar with. It is a big player in firing up belly fat burn and is known as the body’s “fat burning torch.” This special super hormone that flips your body’s fat burning switch is already circulating in your bloodstream because it is made in your fat cells. Adiponectin is balanced by monounsaturated omega-rich foods and oils as: olives and olive oil, avocados and avocado oil, and macadamias and macadamia nut oil.

Jacob E. Teitelbaum, MD, offers “X-Rays Meaningless for Arthritis and Back Pain?” We’ve known for decades that spinal X-Rays, MRIs and CT scans add very little information about back pain. They most often DON’T tell doctors whether the pain is coming from the spine or from disc, arthritic or bone disease. (Though they MAY reveal if the problem can be fixed with a chiropractic adjustment.)

Gloria Gilbère, CDP, DAHom, PhD, contributes “One Dish Baked Caprese Chicken.” Another of Gilbère’s fabulous recipes from her test kitchen in Ecuador. In addition to this recipe Gilbère offers two recipes to use for leftovers. Included is background on the health benefits of organic chicken.

Shawn Messonnier’s, DVM, topic this month is “Pinellia Combination in Pets.” Pinellia combination is a Chinese herbal mix. This formula contains ginseng, ginger, jujube, Coptis and Scute, along with pinellia, and is for vomiting in pets. Because of the Chinese diagnosis and classification of diseases, the ingredients in each formula may vary. Individual Chinese pharmacists include herbs in their tented formulas based upon their experience. However, they can compound formulas to the needs of an individual pet.

Best in health,

TWIP—The Wellness Imperative People

Click here to read the full March 2019 issue.

• The Biochemistry Of Smoking: Helping the Brain To Live Without Nicotine
  Charles Bens, PhD
• Lutein & Zeaxanthin: Protectors For Your Children
  Gene Bruno, MS, MHS
• How Smart Fats Reset Your Hunger Hormones
  Anne Louise Gittleman, PhD, CNS
• X-Rays Meaningless For Arthritis And Back Pain?
  Jacob Teitelbaum, MD
• One Dish Baked Caprese Chicken
  Gloria Gilbère, CDP, DAHom, PhD
• Pinellia Combination in Pets
  Shawn Messonnier, DVM