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Dr. Murray is considered one of the world's leading authorities on natural medicine. He has published more than 30 books including The Encyclopedia of Natural Medicine, used by tens of thousands of health care professionals the world over!
Read the entire contents of his booklets Cholesterol and Stress. Visit Dr. Murray's site

While nothing can replace meeting with your doctor, here are his dietary and supplementation recommendations.

What is Anti-Aging?


The goal of anti-aging strategies is to address the underlying issues that lead to accelerated cellular aging as well as prevention of health conditions associated with aging including mental and physical decline.


What causes Aging?


The consensus among most experts is that aging is the result of both programmed cell life and cellular damage. The latest, and most likely, program theory of aging is the telomere shortening theory. Telomeres, the end cap of our DNA molecules, are the “clocks of aging.” Everytime a body cell replicates, the telomere gets shorter. The shorter the telomere gets, the more it effects gene expression. The result is cellular aging.


Damage theories include the free radical and excessive glycosylation theories. Free radicals may be derived from our environment (sunlight, X-rays, radiation, chemicals), ingested foods or drinks, or produced within our bodies during chemical reactions. Compounds that prevent free radical damage are known as "antioxidants" or free radical "scavengers."


The glycosylation theory involves the continued attachment of blood sugar (glucose) molecules to cellular proteins until finally the protein ceases to function properly. Excessive glycosylation has many adverse effects: inactivation of enzymes, damaging structural and regulatory proteins, impaired immune function, and increased cellular dysfunction.


What dietary factors are important in Anti-Aging?


Since cardiovascular disease and cancer are the major contributors to a reduced life span, dietary strategies associated with protection against these killers apply to anti-aging as well. Here are the key dietary recommendations:


  1. Eat a “Rainbow” Assortment of Fruits and Vegetables. A diet rich in fruits and vegetables is the best bet for preventing virtually every chronic disease as well as fighting the aging process.
  2. Eat to Support Blood Sugar Control. Concentrated sugars, refined grains, and other sources of simple carbohydrates are quickly absorbed into the blood stream, causing a rapid rise in blood sugar and excessive glycosylation.
  3. Reduce Intake of Meat and Other Animal Foods. Considerable evidence indicates that a high intake of red or processed meat increases the risk of mortality, i.e., people die sooner.
  4. Eat the Right Type of Fats. The goal is to decrease total fat intake (especially intake of saturated fats, trans fatty acids, and omega-6 fats) while increasing intake of omega-3 fatty acids and monounsaturated fatty acids.
  5. Keep Salt Intake Low, Potassium Intake High. Eat less processed foods and salt while increasing the intake of whole foods.
  6. Avoid Food Additives. Food additives include such substances as preservatives, artificial flavorings, and acidifiers.
  7. Drink Sufficient Amounts of Water Each Day. Water is essential for life. Drink at least 48 ounces of water per day. Even mild dehydration impairs body functions.

What nutritional supplements should I take for Anti-aging?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Vitamin D3 slows aging by increasing the length of telomeres. Obesity, smoking, and lack of physical activity can shorten the telomere length, but researchers found that increasing vitamin D3 levels overcame these effects. Dosage: 2,000 to 5,000 IU daily.


Resveratrol is a plant compound similar to flavonoids found in low levels in the skin of red grapes, red wine, cocoa powder, baking chocolate, dark chocolate, peanuts, and mulberry skin. Most resveratrol supplements use Japanese knotweed (Polygonum cuspidatum) as the source. Resveratrol activates an enzyme known as sirtuin 1 that plays an important role in the regulation of cellular life spans; it also promotes improved insulin sensitivity. Dosage: 500 mg one to three times daily.


PQQ (pyrroloquinoline quinone) is a novel vitamin-like compound found in plant foods that is showing a wide range of benefits to brain and body function. It exerts a synergistic effect with CoQ10 and it is vital for the function of mitochondria (the energy producing compartments of our cells). Like CoQ10, PQQ protects brain cells from damage. It has been shown to be memory restorative in animal and human studies and its antioxidant activity is completely off the charts (about 5,000 times the effect of vitamin C). Dosage: 10 to 20 mg daily.


DHEA (Dehydroepiandrosterone) primary role is as a precursor for all other steroid hormones in the human body including sex hormones and corticosteroids. Because DHEA levels tend to decline with aging, DHEA through supplementation may offer some protection against the effects of aging. DHEA has shown promise in clinical studies in enhancing memory and improving mental function in the elderly as well increasing muscle strength and lean body mass, improving immune function, and enhance quality of life in aging men and women. Dosage: 15 to 25 mg daily.


Melatonin plays a key role as the biological timekeeper of hormone secretion as well as in promotion of sleep. Inadequate sleep or poor sleep quality accelerate the aging process, especially in the brain. Dosage: 3 to 5 mg at bedtime.


How do I know if the recommendations are working?


Get a blood test for C-reactive protein (CRP). This compound is a marker for systemic inflammation. There are many factors that trigger silent inflammation including resistance to the hormone insulin, obesity, emotional stress, environmental toxins, low antioxidant intake, and increased exposure to free radicals (e.g., radiation, smoking, etc.) Measuring CRP provides a general assessment of the aging process. Higher levels are associated with accelerated cellular aging as many of the factors that promote inflammation also promote early aging as well.

What is a Bladder Health?


Disorders in the function and structure of the urinary bladder are extremely common, especially in women. While urinary tract infections are an obvious bladder issue, some of the other causes of bladder dysfunction include simply bladder irritation leading to an overactive bladder. Another issue is chronic interstitial cystitis/painful bladder syndrome (IC/PBS), a persistent form of bladder irritation not due to infection.


Classic symptoms of bladder irritation include burning pain on urination; increased urinary frequency (especially at night); and lower abdominal pain.


WARNING: Although most bladder issues are not serious, it is important that you be properly diagnosed, treated, and monitored. If you have symptoms suggestive of a bladder infection, consult a physician immediately.


What affects Bladder Health?


Many factors are associated with increased risk of bladder infection: pregnancy (twice as frequent), menopause, sexual intercourse (nuns have one-tenth the incidence), mechanical trauma or irritation, and, perhaps most important, structural abnormalities of the urinary tract that block the free flow of urine. In regards to an overactive bladder and interstitial cystitis, these conditions are thought primarily to be caused by loss of proper muscle control or chronic irritation of the bladder lining.


What dietary factors are important in Bladder Health?


The most important dietary recommendation is to increase the quantity of liquids consumed. Ideally, the liquids should be in the form of pure water, herbal teas, and fresh fruit and vegetable juices diluted with at least an equal amount of water. If you have a bladder infection, you should drink at least 64 ounces of liquids from this group, with at least half of this amount being water. You should also avoid such liquids as soft drinks, concentrated fruit drinks, coffee, and alcoholic beverages.


Cranberry juice is particularly beneficial in the treatment of bladder infections. Several clinical studies have shown consuming 16 ounces of cranberry juice per day produces beneficial effects in roughly seven out of ten subjects with active bladder infections. Cranberry juice appears even more effective in preventing bladder infections. Cranberry juice reduces the ability of E. coli to adhere to the lining of the bladder. In order for bacteria to infect, they must first adhere to this mucosal lining. By interfering with adherence, cranberry juice greatly reduces the likelihood of infection and helps the body fight off infection. Blueberry juice is a suitable alternative to cranberry juice in treating bladder infections.


What nutritional supplements should I take for Bladder Health?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day ; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Calcium and magnesium citrate. Minerals bound to citrate have a long been employed to reduce bladder irritation and relieve symptoms. Dosage: 125 to 250 mg of calcium/magnesium citrate three to four times daily.


Uva ursi (Arctostaphylos uva ursi: bearberry or upland cranberry) is one of the most useful herbs to support bladder health. In fact, it is more effective than cranberry juice. In one double blind study using a standardized uva ursi extract in women with a high frequency of recurrent bladder infections, none of the thirty women receiving uva ursi extract had a recurrence. No side effects were reported in either group. Dosage: use uva ursi extracts that are standardize to contain 10% arbutin at a dosage of 250–500 mg three times daily with a glass of water for maximum benefit.


Cranberry concentrates or extracts in pill forms provide an easy and cost effective way to take advantage of the benefits of cranberries in preventing urinary tract infections. Dosage: use respected brands, e.g., CranMax and CranRich, and follow dosage recommendations.


How do I know if the program is working?


Again, if you have symptoms suggestive of a bladder infection, consult a physician immediately. You will know the program is working when you cease to have symptoms.

What is High Blood Pressure?


Blood pressure refers to the resistance produced each time the heart beats and sends blood coursing through the arteries. The peak reading of the pressure exerted by this contraction is the systolic pressure. Between beats the heart relaxes, and blood pressure drops. The lowest reading is referred to as the diastolic pressure. A normal blood pressure reading for an adult is: 120 (systolic) / 80 (diastolic). Readings above this level are a major risk factor for heart attack and stroke. High blood pressure readings can be divided into the following levels:


  • Prehypertension (120-139/80-89)
  • Borderline (120-160/90-94)
  • Mild (140-160/95-104)
  • Moderate 140-180/105-114)
  • Severe (160+/115+)

Borderline to moderate high blood pressure is generally without symptoms. Severe hypertension may be associated with increased sleepiness, confusion, headache, nausea, and vomiting.


What causes High Blood Pressure?


High blood pressure is closely related to lifestyle and dietary factors. Important lifestyle factors that may cause high blood pressure include: coffee consumption, alcohol intake, lack of exercise, stress, and smoking. Important dietary factors include: obesity; high sodium-to-potassium ratio; low-fiber, high-sugar diet; high saturated-fat and low essential-fatty-acid intake; and a diet low in calcium, magnesium, and vitamin C.


What dietary factors are important in High Blood Pressure?


Achieving ideal body weight is the most important recommendation for those with high blood pressure. Even modest amounts of weight loss often produce significant reduction in blood pressure. See Weight Loss for more information.


A diet high in sodium and low in potassium is associated with high blood pressure. The easiest way to lower sodium intake is to avoid prepared foods and table salt. The best ways to boost potassium levels are to increase the intake of fruits, vegetables, whole grains, and legumes.


Special foods for people with high blood pressure include celery; garlic and onions; nuts and seeds; cold-water fish, e.g. salmon and mackerel, or fish oil products concentrated for the omega 3 fatty acids EPA and DHA; green leafy vegetables and sea vegetables for their of calcium and magnesium; ground flaxseeds, whole grains, and legumes for their fiber; and foods rich in vitamin C, such as broccoli and citrus fruits.


What nutritional supplements should I take for High Blood Pressure?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Magnesium supplementation has been shown to lower blood pressure, particularly in patients who are already on high blood pressure medication. Dosage: 150 to 250 mg three times daily. The best forms are magnesium citrate, malate, glycinate, and aspartate.


WARNING: People with kidney disease or severe heart disease (such as high-grade atrioventricular block) should not take magnesium unless under the direct advice of a physician.


Bonito Peptides (e.g., PeptAce), a purified mixture of small peptides (proteins) derived from fish bonito relaxes the arterial walls and helps to reduce fluid volume. Clinical studies have shown these peptides from bonito are effective in improving blood pressure control. The degree of blood pressure reduction in these studies was quite significant, typically reducing the systolic by at least 10 mm Hg and the diastolic by 7 mm Hg. Dosage: 1,500 mg daily.


Celery Seed Extract (standardized to contain 85% 3-n-butylphthalide [3nB]) has also been shown to help improve blood sugar control. 3nB is a compound that is unique to celery and is responsible for the characteristic flavor and odor of celery. It was discovered as the active component of celery in response to investigations by researchers seeking to explain some of the traditional effects of celery including lowering of blood pressure and relief of joint pain. Dosage: 75 to 150 mg twice daily.


Coenzyme Q10 (CoQ10)), can help lower blood pressure in some cases. Dosage: 200 to 400 mg daily.


Garlic preparations can lower pressure. Dosage: should provide a total allicin potential of at least 4,000 mcg daily.


How do I know if the recommendations are working?


You will know if the program is working by monitoring your blood pressure. Do not expect an immediate reduction as diet, lifestyle, and supplement strategies often take 4-6 weeks to start showing an effect. As a reminder, high blood pressure must not be taken lightly. By keeping your blood pressure in the normal range, you will not only lengthen your life, but you will improve the quality of your life as well. This is especially true if natural measures, rather than drugs, are used to attain proper blood pressure; the drugs carry significant side effects such as fatigue, headaches, and impotence.


If you have severe hypertension or with the natural approach your blood pressure has not dropped below 140/105, you will need to work with a physician to select the most appropriate medication. The diet, lifestyle, and supplements recommended above are perfectly safe for use with prescription drugs for high blood pressure.

What is Blood Sugar Control?
The body strives to keep blood sugar (glucose) levels within a narrow range. Too high or too low blood sugar levels can have serious consequences. One of the key hormones in blood sugar control is insulin. In response to a rise in blood sugar after a meal, the pancreas secretes insulin into the bloodstream to help drive the glucose into the cells.
It is widely accepted that a diet high in refined carbohydrates (sugars) is the most important contributing factor to loss of blood sugar control. Such a diet leads to the cells throughout the body becoming less sensitive to insulin to produce a situation known as insulin resistance.
Insulin resistance often leads to obesity and type 2 diabetes. It is also a major underlying factor in a wide array of chronic health conditions including heart disease, Alzheimer’s disease, cancer, and macular degeneration. Every effort should be made to maintain proper blood sugar control to prevent insulin resistance.


What Causes Loss of Blood Sugar Control?
Insulin resistance is closely tied to abdominal obesity. If your waist circumference is larger than your hips, there is an extremely strong likelihood that you suffer from insulin resistance. As fat cells in the abdomen grow in size or number, they secrete a number of biologic products (e.g., resistin) that dampen the effect of insulin, impair glucose utilization in skeletal muscle, and promote glucose (blood sugar) production by the liver. Also important is that as the number and size of fat cells increase, they lead to a reduction in the secretion of compounds that promote insulin action, including a novel protein produced by fat cells known as adiponectin.


What Dietary Factors are Important in Blood Sugar Control?
Weight loss, in particular a significant decrease in body-fat percentage, is a prime objective in improving blood sugar control in most individuals. It is also important to avoid refined sugars, white flour products, and other sources of simple sugars are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar, severely stressing blood sugar control.
Increasing the intake of dietary fiber, especially the soluble form, is very important. Soluble fiber is capable of slowing down the digestion and absorption of carbohydrates, thereby preventing rapid rises in blood sugar. These fibers are also associated with increasing the sensitivity of tissues to insulin and improving the uptake of glucose by the muscles, liver, and other tissues, thereby preventing a sustained elevation of blood sugar.
Particularly good sources of soluble fiber are legumes, oat bran, nuts, seeds, pears, apples, and most vegetables. Large amounts of plant foods must be consumed to obtain enough dietary fiber, although beans, peas, and legumes are overall the best sources for high fiber intake in relatively easy amounts to ingest.


What Nutritional Supplements Should I Take for Blood Sugar Control?
Foundation Supplements. High potency multiple;Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day. Particularly important is sufficient levels of chromium, i.e., 200 to 600 mcg daily.

PolyGlycoplex (PGX®) is a revolutionary dietary fiber matrix that is backed by over 15 years of research and development along with extensive pre-clinical studies and clinical trials. PGX is 100% natural and non-addictive and safe for consumption, with no serious side effects. Detailed clinical studies have shown PGX to exert the following benefits:


  • Reduces appetite and promotes effective weight loss
  • Stabilizes blood sugar control
  • Increases insulin sensitivity
  • Reduces the glycemic index of any food, beverage, or meal by 35-50%.
  • Lowers blood cholesterol and triglycerides

PGX is available in a variety of different forms such as granules, capsules, and part of drink mixes for satiety or meal replacement. Dosage: 2.5 to 5 grams before meals.

Choose one of the following:


  • Mulberry leaf extract has shown an ability to help to maintain blood sugar control as well as promote weight loss. Dosage: generally equivalent to 3,000 mg of dried mulberry leaves per day. The dosage for a 10:1 extract is 100 mg three times daily before meals.
  • Berberine is an alkaloid from barberry bark that has been shown to produce significant positive effects in blood sugar control in clinical studies. Dosage: 500 mg three times daily.
  • Glucose Balance is an herbal formula that I developed along with Michael Lyon, M.D., that contains a combination of herbal extracts that have been helpful in maintaining proper blood sugar support. Dosage: two tablets twice daily.

Alpha-lipoic acid is a vitamin-like compound involved in energy metabolism that helps support blood sugar control and is critical to proper nerve function. Provides valuable nutritional support for anyone with poor blood sugar control. Dosage: 200-400 mg per day.


Grape seed, pine bark, or green tea extract (or other appropriate flavonoid-rich extract) provide important antioxidant support to protect against damage caused by loss of blood sugar control. Dosage: 150 to 300 mg daily.


How do I know if the program is working?
If you have poor blood sugar control it is important to monitor blood sugar. The availability of home glucose monitoring kits makes it easier now than in the past to monitor blood sugar levels. Another major improvement is the measurement of the blood level of glycosylated hemoglobin (HgbA1c), which allows monitoring of blood sugar levels over a long period of time. You will know if the program is working if there is an improvement in blood sugar control noted by home glucose monitoring or HgbA1c level.

What is Bone Health?


The biggest concern regarding bone health is avoidance of osteoporosis, which literally means “porous bone.” Osteoporosis involves both the mineral (inorganic) and nonmineral (organic matrix, composed primarily of protein) components of bone. Bone is dynamic living tissue that is constantly being broken down and rebuilt, even in adults. Bone health is best determined by dual energy X-ray absorptiometry (DEXA) a technique that measures bone density.


What causes Bone Health?


Normal bone metabolism is dependent on an intricate interplay of many nutritional, lifestyle, and hormonal factors. Many dietary factors have been suggested as a cause of osteoporosis including: low-calcium-high-phosphorus intake, high-protein diet, high-acid-ash diet, high salt intake, and trace-mineral deficiencies, to name a few. Poor bone health is most common in postmenopausal Asian and white women. Other risk factors for include: family history of osteoporosis; physical inactivity; short stature, low body mass, and/or small bones; and never having been pregnant.


Although nutritional factors are important, physical exercise, consisting of one hour of moderate activity (e.g., walking, weight lifting, dancing, etc.) three times a week, has been shown to prevent bone loss and actually increase bone mass in postmenopausal women.

What dietary factors are important in Bone Health?


A high-protein diet is associated with increased excretion of calcium in the urine and increased risk for osteoporosis, too. Raising daily protein intake from 47 to 142 grams doubles the excretion of calcium in the urine. However, too little protein is also associated with poor bone health.


A diet high in salt or acid ash also causes calcium removal from bones and increases calcium loss in the urine. Therefore, it is important to avoid salt and eat an alkaline based diet. Basically, an alkaline diet is one that focuses on vegetables, fruit, nuts, and legumes while avoiding overconsumption of meat and dairy. Soft drinks containing phosphates (phosphoric acid) are definitely important to avoid.


Refined sugar intake also increases the loss of calcium from the bone. Regular consumption of refined sugar increases loss of calcium from the blood through the urine. Calcium is then pulled from the bones to maintain blood calcium levels as foods containing refined sugar generally do not contain calcium.


Green leafy vegetables including broccoli, kale, collards, and mustard greens, as well as green tea offer significant benefits to bone health. These foods are a rich source of a broad range of vitamins and minerals that are important to maintaining healthy bones, including calcium, vitamin K1, and boron.


What about milk? When reviewing the data from the Nurses’ Health Study, a study involving 77,761 women, researchers found no evidence that higher intakes of milk improved bone health. In fact, women who drank 2 or more glasses of milk per day had an increased relative risk of 45% for hip fracture compared to women consuming 1 glass or less per week. In other words, the more milk a woman consumed, the more likely she was to experience a hip fracture.


What nutritional supplements should I take for Bone Health?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.


Calcium supplementation alone has shown little benefit in treating or preventing osteoporosis. But, combined with vitamin D, calcium supplementation can slow the rate of bone loss by as much as thirty percent and it offers significant protection against hip fractures. The recommended dosage for calcium is 1,000 mg daily.


Vitamin D3 supplementation is associated with increased bone density and studies that combined vitamin D with calcium produced better results than either nutrient alone. Vitamin D supplementation is especially helpful for elderly people who don’t get sufficient exposure to sunlight (which stimulates the body’s manufacture of vitamin D)-those who live in nursing homes or farther away from the equator, or those who do not regularly get outside. Dosage: 2,000-5,000 IU daily.


Magnesium supplementation is thought by some experts to be as important as calcium supplementation for bone health. The recommended dosage is 250 to 500 mg daily.


Biosil is a highly bioavailable from of silica that has shown clinical effects in improving bone density and the collagen content of the bone. By increasing the collagen content of the bone by 22% within one year of use, BioSil increases the number of bone mineral binding sites. Supplementing at a dosage of 6 mg per day increased bone mineral density by 2% within one year – safely and without side effect.


Vitamin K2 effectively activates osteocalcin, a protein that anchors calcium into the bone matrix. Supplementing with 180 mcg per day has been shown to significantly improve bone health and density.


Healthy Bones Plus from Natural Factors is a comprehensive formula based on the latest research to promote bone health. It provides: 1,000 mg of highly absorbable forms of calcium and 500 mg of magnesium; 2,000 IU of Vitamin D3, 6 mg of BioSil, and other nutrients critical to both the collagen and mineral matrix of bone including vitamin K2, B vitamins, and trace minerals.


How do I know if the recommendations are working?


If you are female, attention to bone health must be a lifetime goal. I recommend getting a baseline bone density assessment such as a DEXA scan. It can provide valuable information on your bone density and can also be used as a long-term monitor.

What is Brain Health?


The human brain is the most metabolically active tissue in the body. As such, proper functioning requires not only a constant, steady stream of oxygen, but also nutrition. A considerable amount of scientific research is now documenting the tremendous role diet and nutritional supplementation play in healthy brain functioning.


In particular, research is showing immediate effects of nutritional approaches in improving brain function. Whether it is in children or older adults, the basic principles of improving brain health involves supplying key nutritional building blocks for brain cells and those that offer protection against brain cell damage.


What causes Brain Health?


In both children and the elderly, nutritional factors appear to be the key determinants of brain health. Numerous studies in both children and adults have shown that mental function is directly related to nutritional status. Higher nutritional status equals higher mental function. A deficiency of virtually any nutrient can lead to altered brain function.


Brain health is also influenced by other factors including increased oxidative damage and inflammation; traumatic injury to the head; and exposure to toxins from environmental sources, such as heavy metals and solvents have all been implicated as causative factors leading to poor brain health


What dietary factors are important in Brain Health?


The brain utilizes about 40% of the nutrition that we consume on a daily basis. So, we actually eat more to preserve and promote brain function than any other organ. In that regard, it is critical to eat a health promoting diet rich in key nutrients for the brain. Here are some key dietary recommendations:


  • Your brain is largely composed of fats, so it is important to increase the intake of good fats. Increase the intake of omega-3 oils by eating flaxseed oil, walnuts, and cold-water fish (salmon, mackerel, herring, sardines, etc.). Also increase the intake of monounsaturated fats by eating more nuts and seeds, including almonds, Brazil nuts, coconut, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, sesame and sunflower seeds, and using a monounsaturated oil, such as olive, avocado, or canola oil for cooking purposes.
  • Eat five or more servings daily of a combination of vegetables and fruits, especially green, orange, and yellow vegetables; dark colored berries; and citrus fruits. Antioxidant compounds in these plant foods, such as carotenes, flavonoids, selenium, vitamin E, and vitamin C, are important in protecting against the development of atherosclerosis.
  • Limit the intake of refined carbohydrates (sugar and refined grains). Sugar and other refined carbohydrates are a significant factor in the development of atherosclerosis, inflammation, and insulin resistance.
  • Eliminate smoked or cured meats such as hot dogs, salami, bacon, etc. These foods are very bad for the brain.
  • Avoid food additives such as artificial food preservatives, flavoring agents, and colors.

What nutritional supplements should I take for Alzheimer’s disease?


Foundation Supplements.


  • A high potency multiple vitamin and mineral formula. Several studies have shown that supplementation with a multiple can increase non-verbal intelligence in some children. In other words, taking a multiple vitamin and mineral formula can make some kids smarter. These studies highlight the essential role of many vitamins and minerals in brain function. Studies in adults also show benefits. Nutrients especially important to proper brain and nervous system function include thiamin, niacin, vitamin B6, vitamin B12, copper, iodine, iron, magnesium, manganese, potassium, and zinc. A deficiency of any of these essential nutrients will result in impaired brain and nervous system function.
  • Vitamin D 2,000-5,000 IU/day.
  • Fish Oil, EPA+DHA 1,000 to 3,000 mg/day. Numerous studies have now shown that EPA and DHA are critical to proper brain function in both adults and children A 2013 study from the prestigious Oxford University in the UK, levels of EPA+DHA “significantly predicted” the ability of children to concentrate and learn. Studies in adults show similar importance.

Grape Seed or Pine Bark Extract contain flavonoids that produce a combination of effects that are of great value in protecting the brain. One study found that 1-month of taking pine bark extract (1 mg/kg body weight) improved attention and visual-motor coordination and concentration in children with attention deficits. Dosage: 100 to 300 mg daily.


Phosphatidylserine plays a major role in determining the integrity and fluidity of brain cell membranes. Normally, the brain can manufacture sufficient levels of phosphatidylserine, but if there is a deficiency of folic acid and vitamin B12, or of essential fatty acids, the brain may not be able to make sufficient phosphatidylserine. Low levels of phosphatidylserine in the brain are associated with impaired mental function and depression in the elderly. Over a dozen double-blind studies have shown phosphatidylserine to improve in mental function, mood, and behavior patients. Dosage: 100 mg three times daily.


PQQ (pyrroloquinoline quinone) is a novel vitamin-like compound found in plant foods that is showing a wide range of benefits to brain and body function. It exerts a synergistic effect with CoQ10 and it is vital for the function of mitochondria (the energy producing compartments of our cells). Both CoQ10, and PQQ protects brain cells from damage. In Combination they have been shown to be memory restorative in animal and human studies. Dosage: 10 to 20 mg of PQQ daily along with 200 to 300 mg CoQ10.


How do I know if the program is working?


Improvements in mental function and memory should be apparent after 2-3 months on this program.

What is Breast Health?


The major concern regarding breast health for women is breast cancer. Another concern is fibrocystic breast disease (FBD), also known as cystic mastitis, is a benign breast condition associated with the presence of multiple cysts in the breast tissue. Although considered a risk factor for breast cancer, it is not as significant a factor as the classic breast cancer risk factors, family history, early onset of menstruation (menarche), and late or no first pregnancy.


What affects Breast Health?


The primary factors that affect breast health are hormones. For example, FBD is apparently the result of an increased estrogen-to-progesterone ratio. However, other hormones are also important. For example, the changes within the breast in FBD may be due to the hormone prolactin. Typically, significantly elevated levels of prolactin are found in women with FBD.


In regards to breast cancer, in many cases it too is influenced by too much estrogen, though other factors such as age, genetics, and environmental agents including xenoestrogens (synthetic compounds that mimic estrogen), second-hand smoke, pesticides, herbicides, power lines, electric blankets, radiation, and lack of exposure to sunlight.


What dietary factors are important in Breast Health?


Diet is a critical aspect of breast health. In regards to breast cancer, Table 1 provides a list of dietary factors linked to breast cancer risk.


Table 1. Dietary factors in breast cancer



Factors that may increase risk

Factors that may lower risk

Meats

Fish

Total fat

Whole grains

Saturated fats

Soy and other legumes

Dairy

Cabbage

Refined sugar

Vegetables

Total calories

Nuts

Alcohol

Fruits


The most important foods to avoid are meats grilled or broiled at high temperatures. When broiled or grilled at high temperatures, meat forms many potent carcinogens including toxic lipid peroxides (especially those from alpha-linolenic acid) and heterocyclic amines. These compounds are extremely harmful to breast tissue.


In FBD, the diet should emphasize whole, unprocessed foods: whole grains, legumes, vegetables, fruits, nuts, and seeds. These recommendations can help promote regular bowel movements. Women who have fewer than three bowel movements per week have a 4.5 times greater rate of FBD than women who have at least one bowel movement a day. This association is probably due to the bacterial flora in the large intestine transforming excreted steroids into toxic derivatives or allowing these excreted steroids to be reabsorbed.


Ground flaxseeds promote breast health because they provide special fiber compounds known as lignans. These components are fiber compounds that can bind to estrogen receptors and interfere with the cancer-promoting effects of estrogen on breast tissue. Lignans also increase the of a compound known as sex hormone binding globulin, or SHBG. This protein regulates estrogen levels by escorting excess estrogen from the body. FortiFlax contains ground flaxseeds in a special nitrogen-flushed container for maximum freshness. Grinding makes flaxseed lignans more bioavailable. Take one or two tablespoons daily added to foods such as hot cereals, salads, or smoothies.


What nutritional supplements are important for Breast Health?


Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


EstroSense is a formula designed to reduce toxic effects of estrogen and xenoestrogens. It provides a number of compounds that have been shown to be beneficial in helping to detoxify and eliminate excess estrogens including:


  • Indole-3-carbinol (I3C), di-indoylmethane (DIM), and sulfurophane - anti-cancer phytonutrients found in cruciferous vegetables. Research has shown that these compounds helps to breakdown cancer-causing estrogens to non-toxic forms.
  • Calcium D-glucarate – prevents the reabsorption of excreted estrogens.
  • Green tea polyphenols – block the negative effects of estrogen and have been shown to be protective against estrogen-related cancers.

Dosage: Take 2 capsules twice daily. NOTE: I3C and DIM can be taken independently as an alternative.


Brevail supplies flax lignans in a pill form. Brevail increases lignan concentrations in the body to match levels found in women who collectively demonstrate and extraordinary history of breast health and hormonal balance. Dosage: one capsule daily.


Green Tea Extract can provide the protective actions against breast cancer without the caffeine. Studies have suggested that breast cancer rates are lower in Japan in part because people there typically drink about 3 cups of green tea daily. At this rate they consume about 3 grams of soluble components, which yields a daily dose of roughly 240 to 320 milligrams of polyphenols. To achieve the same degree of protection from pills containing green tea extract standardized for 80 percent total polyphenol content would mean taking a daily dose of 300 to 400 milligrams.


How do I know if the program is working?


In FBD, there is a reduction of pain and cysts. In breast cancer, there is no discernable way of monitoring.

What is Cancer Chemotherapy Support?


Chemotherapy refers to the use of drugs to treat cancer. For many people the very thought of chemotherapy evokes horrific images of debilitating nausea, vomiting, diarrhea and weakness. In fact chemotherapy can induce those symptoms and many more, however newer medications have made most chemotherapy regimens much better tolerated than in the past. Nonetheless, chemotherapy can produce a wide range of undesirable side effects that can be lessened with proper nutritional support.


What dietary factors are important in chemotherapy support?


The nutritional support for the cancer patient undergoing chemotherapy is a spectrum. Those with advanced cancers or those going through chemotherapy will usually be challenged with such things as low energy levels, loss of appetite, and nausea (and, possibly even vomiting). For these individuals, the following dietary suggestions can help improve nutritional status:


  • Eat small frequent meals (every 1-2 hours), rather than larger meals less often.
  • Stay well hydrated and drink 18 to 24 ounces of fresh vegetable juice daily. Can be taken with food, or better yet take a mid-morning “juice break.”
  • Drink a high-protein smoothie once or twice daily (discussed below). Smoothies can take the place of breakfast and as a mid-afternoon snack.
  • Try ginger – nature’s nausea and vomiting remedy – as a tea, juice (use fresh ginger) or in rice.
  • Use extra seasonings, spices, and flavorings to improve food’s taste appeal.
  • Avoid flavorings that are very sweet or very bitter. A higher sensitivity to the taste of food may cause them to taste flavorless or boring.
  • Eat soft, moist foods like smoothies, bananas, brown rice, yams, etc; and avoid hard, dry foods like cereals, crackers, and hard candies.
  • Take small bites and chew completely.
  • Drink at least 48 ounces of water daily in addition to the 18 to 24 ounces of fresh fruit or vegetable juice.

Cancer patients often need to increase their intake of protein, especially if they are showing signs of muscle wasting (cachexia) or they are on chemotherapy. Protein helps maintain muscle mass, nourishes the lining of the gastrointestinal tract, boosts blood counts, heals tissues, and boosts the immune system to help fight cancer and prevent infections. On the other hand, inadequate protein intake slows recovery from illness and decreases resistance to infection. Undergoing chemotherapy may require as much as 50 percent more protein than usual.


Protein-based smoothies are an ideal—and delicious—way for people with cancer to consume lots of high-quality protein. Whey protein is best as it has the highest biological value (BV) of all proteins. BV is a measure that indicates how much of the protein you eat is actually absorbed, retained, and used in the body (as opposed to the amount that passes out of the body unused.) One reason the BV of whey protein is so high is that it has the highest concentrations of glutamine (an amino acid) and branched chain amino acids (BCAAs) found in nature. Glutamine and branched chain amino acids are critical to cellular health and protein synthesis.


What nutritional supplements should I take for chemotherapy support?


Here are some basic recommendations suitable for most chemotherapy agents.


Foundation Supplements. High potency multiple vitamin and mineral formula; Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.

Whey protein (see above). Dosage recommendation 50 to 100 g per day.


Proteolytic Enzymes refer to the various enzymes that break down protein into smaller units These enzymes include the pancreatic proteases chymotrypsin and trypsin, bromelain (pineapple enzyme), papain (papaya enzyme), fungal proteases, and Serratia peptidase (the “silk worm” enzyme). Proteolytic enzymes have a long history of use to support cancer patients. Clinical studies have shown improvements in the general condition of patients, quality of life, and modest to significant improvements in life expectancy. Proteolytic enzyme complexes should be taken on an empty stomach when being used for effects other than as a digestive aid. For dosage, follow label instructions and take three times daily twenty minutes or so before meals.


Maitake Gold is a special extract of maitake mushroom that has demonstrated more pronounced activity compared to other mushroom extracts. Maitake Gold possesses a fraction of maitake that has shown a significant ability to stimulate white blood cells known as macrophages (literal translation “big eaters”). These specialized white blood cells phagocytize or engulf foreign particles including cancer cells, bacteria, and cellular debris. Maitake Gold appears to help reduce the side effects of conventional chemotherapy (and radiation) while at the same time possibly enhancing its effectiveness. For example, 90% of the patients experienced a reduction in the side effects common to chemotherapy including hair loss, decreased white blood cell counts, nausea, vomiting, and loss of appetite; and pain levels were reduced in 83% of the patients. The results were best in breast, lung, and liver cancers. The dosage of Maitake Gold is based upon body weight, 0.5 mg to 1.0 mg for every 2.2 pounds (1 kg) of body weight per day. That translates to a dosage of approximately 35-70 mg per day. For best results take 20 minutes before meals or on an empty stomach.


Theracurmin is a special form of curcumin, the yellow pigment of turmeric (Curcuma longa). It has demonstrated the greatest degree of bioavailability in curcumin products and has been shown to improve the quality of life scores and reduce many side effects of chemotherapy, especially those related to gastrointestinal function and fatigue. Dosage: 240 to 420 mg daily.


Coenzyme Q10 is very important to supplement in people taking the drug doxorubicin. This drug is especially harmful to the heart and can produce serious damage to the heart (cardiomyopathy). In fact, the damage to the heart is often life threatening. A number of studies have shown CoQ10 can prevent the cardiac toxicity associated with doxorubicin without reducing the anti-tumor effect. Dosage: 100 to 200 mg daily.


How do I know if the program is working?


Reduced side effects, especially on energy levels, gastrointestinal function and muscle wasting, should be observed.

What is cholesterol?


Cholesterol is a fatty substance in the body that serves several vital roles. It is a building block for various hormones and bile acids; and it plays a major role in stabilizing cell membranes. While proper cholesterol levels are important to good health, the evidence overwhelmingly demonstrates that elevated blood cholesterol levels greatly increase the risk of death due to heart disease.


Cholesterol is transported in the blood by lipoproteins. Low-density lipoprotein (LDL) is responsible for transporting fats (primarily triglycerides and cholesterol) from the liver to body cells, and elevations of LDL is associated with an increased risk of developing atherosclerosis, the primary cause of heart attack and stroke. In contrast, high-density lipoprotein (HDL) is responsible for returning fats to the liver, and elevations of HDL are associated with a low risk of heart attack.


Currently, experts recommend that your total blood cholesterol level should be less than 200 mg/dl from a fasting blood sample. The HDL level should be greater than 40 mg/dl. The LDL level limit is based on your current health history and risk factors:


  • Less than 100 mg/dl for people who have coronary heart disease, diabetes, or an elevated 10-year risk estimate, as determined by a physician.
  • Less than 130 mg/dl for people who do not have coronary heart disease or equivalent risk for it, but have two or more risk factors. Risk factors include age, low activity, smoking, and being over weight.
  • Less than 160 mg/dl for people who have no or one risk factor for coronary heart disease.

What causes high cholesterol?


Elevated cholesterol levels are usually reflective of dietary and lifestyle factors, although it can also be due to genetic factors.


What dietary factors are important in lowering high cholesterol?


The key recommendations are to eat less saturated fat and cholesterol by reducing or eliminating the amounts of animal products in the diet. Increase the consumption of fiber-rich plant foods (fruits, vegetables, grains, legumes, and raw nuts and seeds). When attempting to lower cholesterol through diet it is important to eat a variety of cholesterol-lowering vegetables including celery, beets, eggplant, garlic and onion, peppers and root vegetables.


Diets rich in legumes (beans) are being used to lower cholesterol levels and soy protein has been shown in some studies to be able to lower LDL levels by as much as 35-40%. Nuts and seeds, particularly almonds, walnuts, and ground flaxseeds are also quite useful in lowering cholesterol through their fiber, monounsaturated oil, and essential fatty acid content.


What nutritional supplements should I take for high cholesterol?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.


Niacin (vitamin B3) is the most well-researched natural cholesterol lowering agent. In fact, several studies have shown niacin to produce better overall results than cholesterol-lowering drugs including statins. For best results, choose intermediate-release forms to help avoid the flushing of the skin caused by niacin. Start with a dose of 500 mg at night before going to bed for one week. Increase the dosage to 1,000 mg the next week and 1,500 mg the following week. Stay at the 1,500 mg dosage for two months before checking the response – dosage can be adjusted up or down depending upon the response.


Citrus extracts. Sytrinol, a special extract of citrus peel, and bergamot extract from a type of citrus fruit have produced clinical results very similar to statin drugs, but without side effects. Dosage: Sytrinol, 150 mg twice daily; bergamot extract, 500 mg two to three times daily.


Garlic preparations can lower total cholesterol by about 10-12%, lower LDL by 12-15%, and raise HDL levels by 10-12%. Dosage: should provide a total allicin potential of at least 4,000 mcg.


How do I know if the recommendations are working?


Within the first two months, either niacin, Sytrinol, or bergamot extract typically produce reductions in total cholesterol level of 50 to 75 mg/dl in patients with initial total cholesterol levels above 250 mg/dl. In cases in which the initial cholesterol level is above 300 mg/dl, I would recommend using both niacin and either Sytrinol or bergamot extract. It may take four to six months before cholesterol levels begin to reach recommended levels. Once the cholesterol level is reduced below 200 mg/dl, reduce the dosage of the niacin by 50% and recheck levels after two months. If the cholesterol levels creep up above 200 mg/dl, raise the dosage back to the full recommendation. If the cholesterol level remains below 200 mg/dl, then withdraw the niacin completely and check the cholesterol levels in two months. Re-institute supplementation if levels creep up over 200 mg/dl. If they maintain below 200 mg/dl you may be able to discontinue the Sytrinol or bergamot as well.

What is constipation?


Constipation refers to the inability to defecate. Hard, small and difficult to pass stools is the most frequent complaint. The frequency of defecation and the consistency and volume of stools vary so greatly from individual to individual that it is difficult to determine what is normal. In general, most physicians recommend at least one bowel movement a day.


What causes constipation?


There are a number of possible causes of constipation, but the most common cause of constipation is a low-fiber diet. Other common causes include: inadequate fluid intake; lack of physical activity; various medications (e.g, anesthetics, antacids, diuretics, etc.); low thyroid function; and the irritable bowel syndrome.


What dietary factors are important in constipation?


A high-fiber diet, plentiful fluid consumption, and exercise is an effective prescription in most cases of constipation. High levels of dietary fiber increase both the frequency and quantity of bowel movements, decrease the transit time of stools and the absorption of toxins from the stool, and appear to be a preventive factor in several diseases. Particularly effective in relieving constipation are bran and prunes. The typical recommendation for bran is 1/2 cup of bran cereal, increasing to 11/2 cups over several weeks. When using bran, make sure to consume enough liquids. Drink at least six to eight glasses of water per day. Whole prunes as well as prune juice also possess good laxative effects. Eight ounces is usually an effective dose. In addition, 25 to 35 grams of fiber from food sources are recommended.


Cow’s milk consumption was determined to be the cause of constipation in roughly two-thirds of children with constipation according to studies published in the prestigious New England Journal of Medicine. Presumably, the same significance holds true for adults as well.


What nutritional supplements are important for constipation?


Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Psyllium-containing bulk laxatives are the most popular fiber formulas used to relieve constipation. Other sources of fiber formulas are composed of natural plant fibers derived from psyllium seed, kelp, agar, pectin, and plant gums such as karaya and guar; others are purified polysaccharides such as methyl-cellulose and carboxymethyl cellulose sodium. These bulking agents are the laxatives that approximate most closely the natural mechanism that promotes a bowel movement. Dosage: follow label instructions.


Senna(Cassia senna) is the most gentle of the stimulant laxatives. Cascara sagrada (Rhamnus purshiana) and aloin (from Aloe vera) are more likely to produce severe cramping, electrolyte and fluid deficiencies, and malabsorption of nutrients. Stimulant laxatives should never be used as an initial treatment of constipation, and they should be discontinued as soon as normal bowel function is restored. Dosage: follow label directions when using senna and other stimulant laxatives.


Artichoke leaf extract  (Cynara scolymus) is often quite helpful in chronic constipation. It works by increasing the output of bile. Bile acts to attract water to the feces and act as a mild laxative. Dosage: 150 to 300 mg daily.


How do I know if the program is working?


Relief of constipation and the easy passage of normal, well-formed stools are the clear signs the program is working.

What is Fibromyalgia?


Fibromyalgia is characterized by generalized aches or stiffness of at least three anatomical sites for at least three months and six or more typical, reproducible tender points. It is also associated with fatigue; chronic headache; sleep disturbance; depression; numbing or tingling sensations in the extremities; the irritable bowel syndrome; and variation of symptoms in relation to activity, stress, and weather changes.


What causes Fibromyalgia?


The cause of fibromyalgia is unknown. The primary treatment goals in fibromyalgia are to raise serotonin levels, improve sleep quality, and assure adequate magnesium levels.


What dietary factors are important in Fibromyalgia?


Eliminate or restrict intake of refined sugar and food allergies (see FOOD ALLERGY). Increase the dietary intake of magnesium. The best food sources of magnesium are legumes, tofu, seeds, nuts, whole grains, and green leafy vegetables. Fish, meat, milk, and most commonly eaten fruit are low in magnesium. Most Americans consume a low-magnesium diet because their diet is high in refined foods, meat, and dairy products.


What nutritional supplements are important in Fibromyalgia?


Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


5-Hydroxytryptophan (5-HTP) is converted to the important neurotransmitter serotonin. 5-HTP is proving helpful since a deficiency of serotonin is linked to fibromyalgia. In one double-blind study, fifty patients with fibromyalgia were given either 5-HTP (100 mg) or a placebo three times per day. The group that received the 5-HTP experienced significant improvements in their symptoms. In contrast, the group that received the placebo did not improve much at all. Improvements were noted in all symptom categories: number of painful areas; morning stiffness; sleep patterns; anxiety; and fatigue. Although 5-HTP produces very good results within thirty days, even better results are obtained at ninety days of use. Dosage: 50 to 100 mg three times per day.


Magnesium is critical to many cellular functions, including energy production, protein formation, and cellular replication. Low magnesium levels are a common finding in patients with fibromyalgia. Magnesium supplementation has produced very good results in treating fibromyalgia. Dosage: magnesium (citrate, malate, fumarate, succinate, aspartate, or glycinate) 150–250 mg three times daily.


St. John’s Wort  (Hypericum perforatum) extract is often helpful in fibromyalgia because of its ability to improve mood and sleep quality. Dosage: (0.3% hypericin content) 900 to 1,800 mg daily. St. John’s wort extract can be used in combination with 5-HTP and magnesium.


How do I know if the program is working?


Most people report significant improvements within the first 3-7 days of the program as noted by a better night’s sleep, increased energy levels, and fewer tender trigger points.

What is Food Allergy?


A food allergy or sensitivity occurs when there is an adverse reaction to the ingestion of a food. The allergic reaction may or may not be mediated (controlled and influenced) by the immune system. The allergic reaction may be caused by a protein, starch, or other food component, or by a contaminant found in the food (colorings, preservatives, etc.). Food allergies are associated with a multitude of symptoms and health conditions:



Gastrointestinal

Canker sores, celiac disease, chronic diarrhea, duodenal ulcer, gastritis, irritable bowel syndrome, malabsorption, ulcerative colitis

Genitourinary

Bed-wetting, chronic bladder infections, nephrosis

Immune

Chronic infections, frequent ear infections

Mental/emotional

Anxiety, depression, hyperactivity, inability to concentrate, insomnia, irritability, mental confusion, personality change, seizures

Musculoskeletal

Bursitis, joint pain, low back pain

Respiratory

Asthma, chronic bronchitis, wheezing

Skin

Acne, eczema, hives, itching, skin rash

Miscellaneous

Arrhythmia, edema, fainting, fatigue, headache, hypoglycemia, itchy nose or throat, migraines, sinusitis


What causes Food Allergy?


Food allergy is often inherited. Some food allergies are fixed and require lifelong avoidance of the food. Others are cyclical and reflect alterations in immune function due to stress or repetitious exposure to a food, improper digestion, and poor integrity of the intestinal barrier.


A classic food allergy occurs when an ingested food molecule acts as an antigen—a substance that can be bound by an antibody. Antibodies are the protein molecules made by white blood cells that bind to foreign substances, in this case, antigens. The food antigen is bound by allergic antibodies known as IgE (immunoglobulin E). The IgE are specialized immunoglobulins (proteins) that bind to specialized white blood cells known as mast cells and basophils. When the IgE and food antigen bind to a mast cell or basophil, it causes the release of histamines, which cause swelling and inflammation.


What dietary factors are important in Food Allergy?


An allergy elimination diet is valuable in identifying food allergies. In an allergy elimination diet commonly eaten foods are eliminated and replaced with either hypoallergenic foods and foods that are rarely eaten, or special hypoallergenic formulas. The fewer the allergenic foods eaten, the greater the ease of establishing a diagnosis using an elimination diet. The standard elimination diet consists of lamb, chicken, potatoes, rice, banana, apple, and a cabbage-family vegetable (cabbage, brussels sprouts, broccoli, etc.). There are variations of the elimination diet that are suitable. However, it is extremely important that no allergenic foods be consumed.


During the elimination phase, you can also use RevitalX from Natural Factors, a powdered drink mix that provides targeted nutritional support for the intestinal tract. The low allergy potential formula is designed specifically for people with food allergies, but is suitable for everyone. It provides balanced levels of vitamins and minerals, phytochemicals, and probiotics to support the body, while healing the gastrointestinal track. When used as the key component of an elimination diet, RevitalX is taken twice per day. RevitalX is made up with water or juice (fresh vegetable juice is preferred), or it can be made up as a fruit smoothie.


Stay on the elimination diet for at least 10 days. If the symptoms are related to food sensitivity, they will typically disappear during this time. If the symptoms do not disappear, it is possible that a reaction to a food in the elimination diet is responsible. In that case, an even more restricted diet must be utilized.


After the elimination-diet period, individual foods are reintroduced every two days. Methods range from reintroducing only a single food every two days, to reintroducing a food every one or two meals. Usually, after the one-week “cleansing” period, the patient will develop an increased sensitivity to offending foods.


Reintroduction of allergenic foods will typically produce a more severe or recognizable symptom than before. A careful, detailed record must be maintained; describing when foods were reintroduced and what symptoms appeared upon reintroduction. It can be very useful to track the wrist pulse during reintroduction, as pulse changes may occur when an allergenic food is consumed.


Natural Products for Food Allergy Sufferers


Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Digestive enzymes can be helpful, especially those containing proteolytic enzymes that are able to break down large allergenic food proteins into small non-allergenic peptides. . These enzymes include the pancreatic proteases chymotrypsin and trypsin, bromelain (pineapple enzyme), papain (papaya enzyme), fungal proteases, and Serratia peptidase (the “silk worm” enzyme).


Green Tea Extract has been shown to inhibit histamine release and other allergic mechanisms. It may have some benefit in reducing the allergic response to a food allergen, but there have been no studies in this area. Dosage: green tea extract (80-90% polyphenols) is 150 to 300 mg daily.


How do I know if the program is working?


Disappearance of any symptom attributed to food allergies during an elimination diet is the real determinant of a food allergy.

What is Gout?


Gout is a common type of arthritis caused by an increased concentration of uric acid (the final breakdown product of purine—one of the units of DNA and RNA) in biological fluids. In gout, uric acid crystals are deposited in joints, tendons, kidneys, and other tissues, where they cause considerable inflammation and damage.


The first joint of the big toe is affected in nearly half of the first attacks, and is at some time involved in over ninety percent of individuals with gout. If the attack progresses, fever and chills will appear. The first attacks usually occur at night and are usually preceded by a specific event, such as dietary excess, alcohol ingestion, trauma, and certain drugs (mainly chemotherapy drugs, certain diuretics, aspirin, and high dosages of niacin).


What causes Gout?


Gout is the result of either increased synthesis of uric acid; reduced ability to excrete uric acid; or both over production and under excretion of uric acid. Several dietary factors are known to be trigger gout, including consumption of alcohol, high-purine-content foods (organ meats, meat, yeast, poultry, etc.), fats, refined carbohydrates, and excessive calories.


What dietary factors are important in Gout?


A low-purine diet has long been the mainstay of dietary therapy for gout. Foods with high purine levels should be entirely omitted. These include: organ meats, meats, shellfish, yeast (brewer’s and baker’s), herring, sardines, mackerel, and anchovies. Intake of foods with moderate levels of protein should be reduced as well. These include: dried legumes, spinach, asparagus, fish, poultry, and mushrooms.


Refined carbohydrates, fructose, and saturated fat intake should be kept to a minimum. Simple sugars (refined sugar, honey, maple syrup, corn syrup, fructose, etc.) increase uric acid production, while saturated fats decrease uric acid excretion. The diet should focus on complex carbohydrates such as legumes, whole grains, and vegetables rather than on simple sugars.


Liberal fluid intake keeps the urine diluted and promotes the excretion of uric acid. Furthermore, dilution of the urine reduces the risk of kidney stones. Drink at least 48 ounces of water each day.


Cherries, blueberries, and other dark red-blue berries are rich sources of flavonoids that fight gout. Consuming one-half pound of fresh or canned cherries per day has been shown to be very effective in lowering uric acid levels and preventing attacks of gout. In addition to consuming flavonoid-rich berries, extracts of bilberry, grape seed, or pine bark can be used. The typical dosage recommendation for these flavonoid rich extracts is 150 to 300 mg daily.


What nutritional supplements should I take for Gout?


Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day;Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Flavonoid-rich extracts. Choose one of the following:



Celery Extract  standardized to contain 85% 3nB (3-n-butylpthalide) - a compound unique to celery that is responsible for the characteristic flavor and odor of celery as well as its medicinal effects - has been shown to produce significant benefits in the treatment of gout. The recommended dosage is 75 to 150 mg twice daily.


Celadrin is an all-natural matrix of special cetylated, esterifed fatty acids that reduce inflammation. The unique features of Celadrin® as a natural product include an ability to reduce inflammation and pain quickly with no side effects as demonstrated in clinical trials published in the internationally acclaimed Journal of Rheumatology. Available in cream and capsule form, Celadrin® is clinically proven to produce results. Celadrin® cream can be applied to affected areas on an as needed basis. The dosage with oral preparations is three soft gelatin capsules daily.


How do I know if the program is working?


The goal is a reduction is the frequency and severity of gout attacks.

What is Heart and Vascular Health?


The cardiovascular system is composed of the heart and blood vessels. Its primary functions are to deliver oxygen and vital nutrition to cells throughout the body as well as aid in the removal of cellular waste products.


Heart health requires the heart beat with proper force and rhythm while vascular health is responsible for maintaining the proper blood pressure and delivery of oxygen and nutrients.


What affects Heart and Vascular Health?


The biggest challenge to heart and vascular health is the process of atherosclerosis - hardening of the artery walls and the buildup of arterial plaque. Therefore, heart and vascular health involves focusing on eliminating various risk factors associated with atherosclerosis. Risk factors are divided into two primary categories: major risk factors and other risk factors.


(Note: see Cholesterol Support and Blood Pressure Support for more information on those topics.)


Risk Factors for Atherosclerosis


Major Risk Factors:


  • Smoking
  • Elevated blood cholesterol levels (especially LDL cholesterol)
  • High blood pressure
  • Diabetes
  • Physical inactivity

Other risk factors


  • Elevations of high sensitivity C-reactive protein
  • Insulin resistance
  • Low thyroid function
  • Low antioxidant status
  • Low levels of omega-3 fatty acids
  • Increased platelet aggregation
  • Increased fibrinogen formation
  • Low levels of magnesium and/or potassium
  • Elevated levels of homocysteine
  • “Type A” personality

What dietary factors are important in Heart and Vascular Health?


Key dietary recommendations to promote heart and vascular health:


  • Increase your intake of omega-3 oils by eating flaxseed oil, walnuts, and of cold-water fish.
  • Increase the intake of heart-healthy monounsaturated fats by eating more nuts and seeds, including almonds, Brazil nuts, coconut, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, sesame and sunflower seeds, and using a monounsaturated oil, such as olive or canola oil for cooking purposes.
  • Eat five or more servings daily of a combination of vegetables and fruits, especially green, orange, and yellow vegetables; dark colored berries; and citrus fruits. Antioxidant compounds in these plant foods, such as carotenes, flavonoids, selenium, vitamin E, and vitamin C, are important in protecting against the development of atherosclerosis.
  • Increase your intake of fiber. A diet high in fiber has been shown to be protective against atherosclerosis. Dietary fiber, particularly the soluble fiber found in legumes, fruit, and vegetables, is effective in lowering cholesterol levels.
  • Limit the intake of refined carbohydrates (sugar and refined grains). Sugar and other refined carbohydrates are a significant factor in the development of atherosclerosis, inflammation, and insulin resistance.

What nutritional supplements should I take for Heart and Vascular Health?


Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Hawthorn (Crataegus sp.), grape seed or pine bark extract contain flavonoids that produce a combination of effects that are of great value to the heart and blood vessels. They offer essential support in any issue involving the cardiovascular system. For best results utilize extracts, I recommend hawthorn extracts containing either 10% procyanidins or 1.8% vitexin at a dosage of 100–250 mg three times daily. Alternatively, grape seed or pine bark extract dosage is 150 to 300 mg daily.


Magnesium is a critical factor in maintaining the proper heart rhythm and preventing spasms of the coronary arteries. Magnesium improves the delivery of oxygen to the heart muscle by relaxing the coronary artery as well as improving the production of energy within the heart muscle. Dosage: 150 to 250 mg of magnesium three times per day. Magnesium bound to aspartate, citrate, and malate is preferred to magnesium bound to oxide because of better absorption.


Carnitine is a vitamin-like compound that plays a major role in energy production within the heart muscle. Several clinical trials have demonstrated that carnitine relieves angina and improves exercise tolerance and heart function. Take 1,500 mg daily.


Coenzyme Q10 (CoQ10), like carnitine, also plays a major role in energy production within the heart. Low CoQ10 levels are common in people dealing with cardiovascular issues or taking cholesterol-lowering drugs. Dosage: 200 to 300 mg daily.


How do I know if the program is working?


Heart health can be monitored by a number of ways depending upon what a person is dealing with. For example, the degree of shortness of breath upon exertion is often related to heart and vascular function.

What is Irritable Bowel Syndrome?


The irritable bowel syndrome (IBS) is a functional disorder of the large intestine with no evidence of accompanying structural defect. IBS is characterized by some combination of abdominal pain or distension; altered bowel function, constipation, or diarrhea; hypersecretion of colonic mucus; dyspeptic symptoms (flatulence, nausea, anorexia); and varying degrees of anxiety or depression. If you have symptoms suggestive of IBS, please consult a physician for an accurate diagnosis.


What causes Irritable Bowel Syndrome?


There appears to be four main causes of IBS: stress, insufficient intake of dietary fiber, food allergies, and meals too high in sugar. Stress increases the motility (the rhythmic contractions of the intestine that propel food through the digestive tract) of the colon and leads to abdominal pain and irregular bowel functions.


What dietary factors are important in Irritable Bowel Syndrome?


Dietary fiber promotes proper colon function. Patients with constipation are much more likely to respond to dietary fiber than those with diarrhea. Increasing intake of dietary fiber from fruit and vegetable sources rather than cereal sources may offer more benefit to some individuals.


Food allergy as a cause of IBS has been recognized since the early 1900s. More recent studies have shown the majority of patients with IBS (approximately two-thirds) have at least one food allergy, and some have multiple allergies. The most common allergens are dairy products (forty to forty-four percent) and gluten-containing grains (forty to sixty percent). Many patients have noted marked clinical improvement when using elimination diets (see FOOD ALLERGY for further discussion).


Meals high in refined sugar can contribute to IBS. After a high sugar meal, the normal rhythmic contractions of the gastrointestinal tract slow down and in some portions stop altogether. A diet high in refined sugar may be the most important contributing factor to IBS being such a common condition in the United States.


What nutritional supplements are important for Irritable Bowel Syndrome?


Foundation Supplements. High potency multiple; Vitamin D2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Soluble Dietary Fiber such as psyllium seed husks, guar gum, or pectin, either alone or in combination can be quite helpful. Dosage: 3-5 grams at bedtime.


RevitalX is a high potency multi-nutrient powdered drink mix formula from Natural Factors specifically engineered to be an excellent source of important nutrients to support the gastrointestinal lining and aid detoxification. It is an excellent source of hypoallergenic vegetarian protein along with specific nutritional, probiotic, and herbal support to the digestive system. Dosage: one or two servings daily.


Enteric-coated peppermint oil capsules have been shown to be very effective in IBS. Dosage: one or two capsules three times daily twenty minutes before meals.


Probiotic supplements supplying Lactobacillus acidophilus and Bifidobacteria species are very important in IBS or any other gastrointestinal issue. Dosage: take a product that will provide 5-20 billion live bacteria daily.


Artichoke extract appears quite helpful in IBS. The evidence is provided by the results of several studies in patients with various digestive disorders including symptoms associated with IBS. Artichoke extract appears to be most helpful for abdominal pain, bloating, constipation, lack of appetite, and nausea. Dosage: 300 to 600 mg three times daily.


How do I know if the program is working?


Consistent and persistent improvements in the typical symptoms of IBS are a clear indication of success.

What is Immunity?


Immunity refers to the function of the immune system. Support and enhancement of the immune system is perhaps the most important step in achieving resistance and reducing susceptibility to colds, flus, and other infections. Supporting the immune system involves a health-promoting lifestyle, stress management, exercise, diet, and the appropriate use of nutritional supplements and herbal medicines.


If you answer “yes” to any of the following questions, it is a sign that your immune system needs support:


  • Do you catch colds easily?
  • Do you get more than two colds a year?
  • Are you suffering chronic infection?
  • Do you get frequent cold sores or have genital herpes?
  • Are your lymph glands sore and swollen at times?
  • Do you have now or have you ever had cancer?

What causes low Immunity?


The health of the immune system is greatly impacted by a person’s emotional state, level of stress, lifestyle, dietary habits and nutritional status. Nutrient deficiency is the most frequent cause of a depressed immune system. An overwhelming number of clinical and experimental studies indicate that any single nutrient deficiency can profoundly impair the immune system.


Stress also lowers immunity. Take steps to manage stress effectively, see Stress.


What dietary factors are important in low immune function?


Optimal immune function requires a healthy diet that is (1) rich in whole, natural foods, such as fruits, vegetables, whole grains, beans, seeds, and nuts, (2) low in fats and refined sugars, and (3) contains adequate, but not excessive, amounts of protein. On top of this, for optimal immune function, an individual should drink five or six 8-ounce glasses of water per day (preferably pure.


One of the more damaging food components to our immune system is sugar. In one study, the ingestion of 100 gram (roughly 3-1/2 ounces) portions of carbohydrate as glucose, fructose, sucrose, honey, and pasteurized orange juice all significantly reduced the ability of white blood cells (neutrophils) to engulf and destroy bacteria.


Some of the most important food components to enhance immune function are the carotenes. Foods high in carotenes include colored vegetables, such as dark greens; yellow and orange squash, carrots, yams, and sweet potatoes; and red peppers and tomatoes.


Other foods useful for proper immune function include cabbage family vegetables (broccoli, Brussels sprouts, cabbages, cauliflower, collards, kale, and greens from mustard, radish and turnip), flavonoid rich berries, garlic and onions, and Jerusalem artichoke.


What nutritional supplements should I take for low immune function?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.


A high-potency multiple-vitamin and mineral formula is the first step in supporting the immune system with nutritional supplementation as it will address any underlying nutritional deficiencies.


Vitamin D is especially critical to immune health. Individuals who have vitamin D blood levels lower than 38 ng/ml had twice as many upper respiratory tract infections as those with higher levels. Clinical studies have validated vitamin D’s ability to reduce the risk of colds and flu. To insure optimal vitamin D status, recently most health experts are advocating daily dosages of 2,000 to 5,000 IU.


Echinacea has been shown to exert significant effects on immune function in over 300 scientific investigations, not all of the clinical studies have been positive. Mixed results from clinical studies with Echinacea are most likely due to lack of or insufficient quantity of active compounds. Echinamide® is a patented, clinically proven, product that guarantees high levels of the three key active groups of compounds responsible for echinacea’s actions on the immune system. Follow label instructions.


Wellmune is a special beta-glucan preparation from baker’s yeast that has been shown to be effective in several double-blind studies in boosting immunity in preventing colds and the flu. Subjects were treated daily with either 500mg of Wellmune or a placebo for 90 days. In one of these study results, the Wellmune group reported:


  • No missed work or school due to colds, compared with 1.38 days of work/school missed for the placebo group.
  • No incidence of fever, compared with 3.50 incidence in the placebo group.
  • An increase in quality of life, including physical energy and emotional well-being, as measured by a clinically validated health survey questionnaire.

Medicinal mushrooms like maitake, shitake, reishi, and cordyceps possess significant immune enhancing effects. Much of this activity is due to the presence of beta-glucans. Numerous experimental and clinical studies have shown that mushroom beta-glucans activate white blood cells. Follow label instructions.


Probiotics refer to health-promoting bacteria products containing species like Lactobaccilli and Bifidobacter. These preparations can be valuable aids in boosting immunity. Take 6 to 12 billion live colony forming units (CFU) daily.


How do I know if the recommendations are working?


Fewer colds and other virus infections, shorter bouts of infections, and better overall resistance to infections.

What is Indigestion?


Indigestion is the common term used to label upper digestive issues and/or heartburn that are not related to an ulcer. Medical terms used to describe similar symptoms of indigestion include non-ulcer dyspepsia (NUD) and gastroesophageal reflux disease (GERD).

Symptoms of indigestion can include symptoms of GERD (heartburn and/or upper abdominal pain) as well as difficulty swallowing, feelings of pressure or heaviness after eating, sensations of bloating after eating, stomach or abdominal pains and cramps, as well as all of the symptoms of the irritable bowel syndrome (IBS).


What causes Indigestion?


Symptoms of indigestion are most often caused by the flow of gastric juices up the esophagus leading to a burning discomfort that radiates upwards and is made worse by lying down. This reflux of gastric juices can be the result of factors that increase intra-abdominal pressure (e.g., overeating, obesity) thereby causing the gastric contents to flow upwards, or factors decrease the tone of the esophageal sphincter (e.g., hiatal hernias, coffee).


What dietary factors are important in Indigestion?


Common dietary causes of indigestion include overeating, obesity, coffee, chocolate, fried foods, carbonated beverages (soft drinks), and alcohol.


What nutritional supplements should I take for Indigestion?


Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Calcium Carbonate and Calcium Citrate can be used as antacids for occasional relief of heartburn. The recommended single dosage is 500 to 1,000 mg.


Artichoke Extract(Cynara scolymus) leaf extract has a long historical use as a digestive aid and liver remedy. Administration may be beneficial in the treatment of non-ulcer dyspepsia as well as other functional gastrointestinal disorders. For the extract standardized to contain 13-18% caffeoylquinic acids the corresponding dosage is 160 to 320 mg three times daily with meals.


Peppermint Oil Capsulesin an enteric-coated capsule so that it does not break down in the stomach but is instead delivered to the small and large intestine can help with indigestion. Preparations containing peppermint oil in enteric-coated capsules have been shown to be effective in indigestion. Dosage: take one or two capsules three times daily twenty minutes before meals.


Deglycyrrhizinated  is a special licorice extract effective in promoting healing of intestinal lining. If there is significant irritation to the esophagus due to gastric acid reflux, chew one or two 380 mg chewable tablets of DGL twenty minutes before meals.


How do I know if the program is working?


Improved digestion and a reduction in symptoms are clear indications of improvement.

What is Joint Health?


Joint health reflects the ability of structures like cartilage, tendons, and ligaments to perform their roles in the function of the joint. Preservation of joint structure and function is critical in the battle against arthritis (inflammation of a joint).


Osteoarthritis (also known as degenerative joint disease) is the most common form of arthritis. It is caused by degeneration of cartilage. Cartilage serves an important role in joint function. Its gel-like nature provides protection to the ends of joints by acting as a shock absorber. Without the cartilage in the joint, bone literally rubs against bone leading to pain, deformity, inflammation, and limitation of motion in the joint.

What causes poor joint health?


The primary cause is the combination of the degenerative “wear-and-tear” process of aging. The cumulative effects of decades of use leads to the degenerative changes by stressing the collagen matrix of the cartilage. Stress on the cartilage results in the release of enzymes that destroy cartilage components. With aging, the ability to restore and manufacture normal cartilage structures decreases. Often this inability to restore collagen as a person ages is related to nutritional factors.

What dietary factors are important in Joint Health?


Perhaps the most important dietary recommendation to preserve joint health is maintaining or achieving normal body weight. Being overweight means increased stress on weight-bearing joints. That greatly increases the risk osteoarthritis.


A diet rich in fruits and vegetables is important to joint health because of their natural plant compounds that can protect against damage to the joints. Foods especially beneficial are flavonoid-rich fruits, such as cherries, blueberries, blackberries and strawberries. Also important are sulfur-containing foods, such as garlic, onions, Brussels sprouts, and cabbage. The sulfur content in fingernails of arthritis sufferers is lower than that of healthy subjects without arthritis.


What nutritional supplements should I take for joint health?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.


OsteoMove provides a comprehensive collection of joint specific nutritional support including optimal levels of glucosamine sulfate, chondroitin sulfate, MSM, and other key nutrients for cartilage and connective tissues. Dosage: two tablets daily.


Glucosamine sulfate stimulates the manufacture of joint molecules known as glycosaminoglycans (GAGs), which are the key structural components of cartilage. More than 30 published clinical trials with glucosamine sulfate have demonstrated an overall success rate of 72-to-95% in improving joint health. Dosage: 1,500 mg per day.


MSM (methyl-sulfonyl-methane) is the major form of sulfur in the human body. Sulfur is especially important nutrient for joint tissue where it functions in the stabilization of the connective tissue matrix of cartilage, tendons, and ligaments. Clinical studies have validated the benefits of MSM in osteoarthritis. Dosage: 1,200 to 2,000 mg per day.


Natural Eggshell Membrane (NEM) is a source of glucosamine, collagen, HA, and other connective tissue components. Recent studies show that NEM brings fast relief to people suffering from the pain, stiffness, and impaired mobility of osteoarthritis and other joint health issuess. In one clinical study, after 30 days of use NEM reduced pain by an average of 72% and improves flexibility by 44%, without side effects. Dosage: 500 mg daily.


S-adenosylmethionine (SAMe) deficiency in the joint tissue leads to loss of the gel-like nature and shock-absorbing qualities of cartilage. SAMe supplementation appears to be useful in the treatment of osteoarthritis. In published clinical trials a total of 21,524 patients with osteoarthritis have been treated with reductions in pain scores and clinical symptoms noted. Dosage: 200 to 400 mg two to three times daily.


Curcumin is the yellow pigment of turmeric that has shown impressive anti-inflammatory effects. Theracurmin is a highly bioavailable form of curcumin that is the only form that has been shown to be effective in improving joint health in a double-blind, placebo controlled study. Patients took either Theracurmin providing 180 mg/day of curcumin or a placebo daily for 8 weeks. Results showed that knee pain scores were significantly lower in the Theracurmin group than in the placebo group in those patients with moderate to severe symptoms. Theracurmin also significantly lowered the use of celecoxib (Celebrex). Dosage: 90 to 180 mg curcumin as Theracurmin daily.


Celadrin® is an all-natural matrix of special cetylated, esterifed fatty acids that reduce inflammation. The unique features of Celadrin® as a natural product include an ability to reduce. Available in cream and capsule form, Celadrin® is clinically proven to produce results. Celadrin® cream can be applied to affected areas on an as needed basis. Dosage: 1,000 mg daily.


Pine bark and grape seed extracts contain beneficial flavonoids improve joint health by acting as antioxidants as well as reinforcing the structure and integrity of cartilage, tendons, and ligaments. Dosage: 150 to 300 mg daily.


How do I know if the recommendations are working?


Improvements in joint function, mobility, and less pain or inflammation are indications of positive effects on joint health. Glucosamine sulfate, MSM, and pine bark or grape seed extracts take some time to work, usually 2-4 weeks, but do not forego their use as they still are very important in supporting the manufacture of cartilage and other joint structures. Theracurmin, NEM, and Celadrin are faster acting, especially the Celadrin cream.

What is Liver Health?


The liver is the second-largest organ in the body (skin is the largest) and is the largest gland. All together, the liver performs over five hundred separate jobs. Here are just some of its crucial functions:


  • It is critically involved in the conversion of fats, amino acids, vitamins, and minerals are converted into more usable forms.
  • It makes important cellular structural components including cell membrane compounds (phospholipids) and cholesterol. It is also the liver’s job to manufacture the carrier proteins (lipoproteins) that transport these components throughout the body.
  • It produces many important blood proteins including immune factors, proteins involved in blood clotting and the crucial component of hemoglobin for our red blood cells.
  • It breaks down excess amino acids to form a waste product called urea, which is then carried in the bloodstream to the kidneys and excreted in the urine.
  • It stores many vitamins and minerals including iron and B12.
  • It breaks down old red blood cells and recycles their components.

The liver is also responsible for filtering the blood to remove toxins and excess hormones. The liver then changes the chemical structure of those toxins to make them water-soluble so that they can be excreted in the urine. The liver also secretes bile, which collects the waste products and carries them away from the liver.


Why is Liver Health important?


Liver health is critical to your wellbeing. If your liver is overloaded, you may be suffering from low energy levels, since even more of your body’s energy is being devoted to detoxification. That leaves very little energy for other body processes. Supporting your liver will help your energy levels soar to new heights.


What dietary factors are important to Liver Health?


To promote liver health, avoid putting undue stress on the liver. Don’t smoke; drink little or no alcohol; and do your best to avoid harmful chemicals especially cleaning solvents and pesticides. The most important dietary guidelines for supporting good liver function are also those that support good general health: avoid saturated fats, refined sugar, and alcohol; drink at least 48 ounces of water each day; and consume plenty of vegetables and legumes for their high fiber and nutrient content.


Certain foods are particularly helpful because they contain the nutrients your body needs to produce and activate the dozens of enzymes involved in the various phases of detoxification. Such foods include:


  • Garlic, legumes, onions, eggs, and other foods with a high sulfur content.
  • Good sources of water-soluble fibers, such as pears, oat bran, apples, and legumes
  • Cabbage-family vegetables, especially broccoli, Brussels sprouts, and cabbage.
  • Artichokes, beets, carrots, dandelion greens, and many herbs and spices such as turmeric, cinnamon, and licorice.
  • Green foods like wheat grass juice, dehydrated barley grass juice, chlorella, and spirulina.

What nutritional supplements should I take for Liver Health?


Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.

Liver Health Formula from Natural Factors provide special nutritional factors to support the liver including glucuronate, a nutritional substance used by the liver to bind to toxins to help eliminate them from the system. It also contains alpha-lipoic acid, Silybin Phytosome®, licorice extract, and other key support for liver health. Take two capsules one to three times daily with the dosage depending upon your size and desired level of support.


Alternatively, you can take the following:


Alpha-Lipoic Acid is a sulfur-containing vitamin-like substance that plays an important role as the necessary cofactor in two vital energy-producing reactions involved in the production of cellular energy (ATP). It protects the liver from free radical damage and also helps promote detoxification reactions. Preliminary clinical evidence has shown great benefits in supporting liver health. Dosage: 400 to 600 mg daily.


Silybin Phytosome® is a special extract of milk thistle bound to phosphatidylcholine. A growing body of scientific research indicates that Silybin Phytosome is better absorbed and produces better results than regular milk thistle extract. Silybin Phytosome is one of the most potent liver-protecting substances known. It also stimulates the formation of new liver cells to replace those that are damaged. Dosage: 240 to 360 mg daily.


Theracurmin is a special form of curcumin, the yellow pigment of turmeric, that has shown the best absorption of commercially available curcumin products and has shown an ability to promote liver health in a double-blind, placebo-controlled trial. Dosage: 60 to 90 mg daily.


How do I know if the program is working?


Blood tests can be used to monitor liver health. These tests measure the levels of enzymes from liver cells in the blood. If the liver is being irritated or damaged, the enzymes will be elevated in the blood.

What is Macular Degeneration?


The macula is the area of the retina where images are focused. It is the portion of the eye responsible for fine vision. Age-related degeneration of the macula is the leading cause of severe visual loss in the United States in persons aged fifty-five years or older.


Individuals with macular degeneration may experience blurred vision; straight objects may appear distorted or bent; there may be a dark spot near or around the center of the visual field; and while reading parts of words may be missing. People with macular degeneration generally have good peripheral vision; they just can’t see what is directly in front of them.


What causes Macular Degeneration?


The major risk factors for macular degeneration are smoking, aging, atherosclerosis (hardening of the arteries), and high blood pressure. Apparently, the degeneration is a result of free-radical damage, similar to the type of damage that induces cataracts. However, decreased blood and oxygen supply to the retina is the prelude and key factor leading to macular degeneration.


What dietary factors are important in Macular Degeneration?


A diet rich in fruits and vegetables is associated with a lowered risk for ARMD. Presumably, this protection is the result of increased intake of antioxidant vitamins and minerals. However, various “non-essential” food components, such as the carotenes lutein, zeaxanthin, and lycopene, along with flavonoids, are proving to be even more significant in protecting against ARMD than traditional nutritional antioxidants, such as vitamin C, vitamin E, and selenium. The macula, especially the central portion (the fovea), owes its yellow color to its high concentration of lutein and zeaxanthin. These yellow carotenes function in preventing oxidative damage to the area of the retina responsible for fine vision and obviously play a central role in protecting against the development of macular degeneration.


Dietary sources of these carotenes include green leafy vegetables, broccoli, cabbages, collards, kale, mustard and turnip greens, red peppers, tomatoes for their lycopene, and corn, squash, sweet potatoes, carrots for other carotenoids.


What nutritional supplements are important in Macular Degeneration?


Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Lutein supplementation has been shown to be able to halt the progression of ARMD and may also lead to significant improvement in visual function. Dosage: take 15-20 mg daily for three months followed by a maintenance dosage of 5-6 mg per day.


Bilberry, Ginkgo Biloba, Grape Seed , or Pine Bark Extract  contain powerful antioxidant flavonoids that offer tremendous protection to structures of the eyes. Inclusion of one of these extracts in the treatment of macular degeneration is an absolute must. Dosage: 240 to 320 mg daily.


How do I know if the program is working?


It is best to get a baseline eye exam and then follow the program for a minimum of six months before getting retested. Success is achieved if the condition has not worsened or if there are signs of improvement.

What is Male Sexual Vitality?


The ability to attain and maintain an erection as well as have sufficient viable sperm for reproduction are the key aspects of male sexual vitality. Nearly one out of every four men over the age of 50 are unable to perform sexually. Even more emotionally painful for many men is the inability for a couple to conceive because the male partner is infertile. In the United States it is estimated that about 6% of men between the ages of 15 and 50 are infertile. Most causes of male infertility reflect an abnormal sperm count or quality. Although it only takes one sperm to fertilize an egg, in an average ejaculate a man will eject nearly 200 million sperm. However, because of the natural barriers in the female reproductive tract only about 40 or so sperm will ever reach the vicinity of an egg. There is a strong correlation between the number of sperm in an ejaculate and fertility.


What affects Male Sexual Vitality?


Factors that reduce male sexual vitality include hardening of the arteries (atherosclerosis), diabetes, low testosterone, and the use of various prescription drugs such as those for high blood pressure, depression, and allergies. Atherosclerosis of the penile artery is the primary cause of erectile dysfunction (ED) in over half of the men over 50. Drugs like Viagra and Cialis work for a time because they artificially improve blood flow to erectile tissue, but an effective long-term solution is improving the health of the arteries through diet, lifestyle, and proper supplementation.


Factors that affect total sperm count as well as sperm quality include a variety of environmental, dietary, and lifestyle factors.


What dietary factors are important in Male Sexual Vitality?


Optimal sexual function requires optimal nutrition. A diet rich in whole foods particularly vegetables, fruits, whole grains, legumes, nuts, and seeds is extremely important. Those factors important in Heart Health are also very important to male sexual vitality.


What nutritional supplements are important for Male Sexual Vitality?


Foundation Supplements. High potency multiple;Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Zinc is perhaps the most important trace mineral for sexual function. Zinc is concentrated in semen, frequent ejaculation can greatly diminish body zinc stores. If a zinc deficiency exists, the body appears to respond by reducing sexual drive as a mechanism by which to hold on to this important trace mineral. Dosage: 30 to 45 mg daily.


Arginine increases the formation of nitric oxide within blood vessels and may improve blood flow to erectile tissue. In one double-blind study, 31% of patients taking L-arginine reported a significant improvement in sexual function compared to only 11% of the control subjects. Dosage: 1,000 to 3,000 mg daily.


Grape Seed or Pine Bark Extract contain flavonoids known as procyanidolic oligomers that have been shown to dramatically increase the benefits of arginine in one double-blind study presumably by enhancing the production of nitric oxide within erectile tissues even greater than arginine alone. Dosage: 150 to 300 mg daily.


Tongkat ali or longjack (Eurycoma longifolia Jack) is a traditional remedy in Southeast Asia for male sexual vitality. Several experimental studies were performed in rodents showing the ability of longjack to improve sexual behavior, including impressive results in sluggish and impotent rats. Interestingly, a water extract has been co-patented by the government of Malaysia and the Massachusetts Institute of Technology for sexual dysfunction and male infertility. The only published human study is a small pilot study of 14 men randomly selected to consume either 100 mg/day longjack water soluble extract or a placebo. The results indicated longjack increased fat free body mass, reduced body fat, and increased muscle strength and size.


Horny goat weed (Epimedium sp.) is a traditional Chinese medicine long valued for its benefits to male sexual function. Experimental studies have identified a substance known as icariin that acts to increase levels of nitric oxide within erectile tissue similar to sildenafil (Viagra). Horny goat weed was actually used to rescind parts of the U.S. patent for Viagra based on its historic use in Chinese medicine. Unfortunately, there have been no clinical studies of horny goat weed as a sole therapy in promoting male sexual function, though there are a few small studies that feature it as part of an herbal combination formula..


Carnitine is critical compound for proper sperm formation. A low carnitine level means that sperm development, function, and motility are drastically reduced. Supplementing the diet with carnitine has been shown to be useful in restoring male fertility. Carnitine is essential for proper energy production within the sperm to allow them to form and function properly. Dosage: 1,500 mg daily.


How do I know if the program is working?


Improvements in sexual performance

What is Menopause?


Menopause denotes the cessation of menstruation in women, which usually occurs when a woman reaches the age of fifty but may occur as early as 40 and as late as 55 years of age. Six to twelve months without a menstrual period is the commonly accepted rule for diagnosing menopause.


The most common complaints of menopause are hot flashes, headaches, vaginitis, frequent urinary tract infections, cold hands and feet, forgetfulness, and an inability to concentrate.


What causes Menopause?


Menopause occurs when there are no longer any eggs left in the ovaries. This “burning out” of the ovaries reflects the natural course of events. At birth, there are about one million eggs (ova). This number drops to around 300,000 or 400,000 at puberty, but only about four hundred of these ova will actually mature during reproductive years. By the time a woman reaches the age of fifty, few eggs remain. With menopause, the absence of active follicles (the cellular housing of the egg) results in reduced production of estrogen and progesterone. In response to this drop in estrogen, the pituitary gland increases secretion of follicle-stimulating hormone (FSH) and luteinizing hormone (LH).


What dietary factors are important in Menopause?


The key dietary recommendation to relieve menopausal symptoms is to increase the amount of plant foods, especially those high in phytoestrogens, while reducing the amount of animal foods in the diet. Phytoestrogens are plant compounds that are capable of binding to estrogen receptors and can replace some of the effect of estrogen that is no longer being made. Foods high in phytoestrogens include soy beans and soy foods, flaxseeds, nuts, whole grains, apples, fennel, celery, parsley, and alfalfa. A high intake of phytoestrogens is thought to explain why hot flashes and other menopausal symptoms rarely occur in cultures in which people consume a predominantly plant-based diet. Increasing the intake of dietary phytoestrogens helps decrease hot flashes, increase maturation of vaginal cells, and inhibit osteoporosis.


What nutritional supplements should I take for Menopause?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Magnesium can help improve blood vessel tone. Low magnesium levels are thought to contribute to the development of hot flashes by making blood vessels more sensitive to hormonal changes. By supplementing magnesium these blood vessels become more stable thereby eliminating the hot flash. Dosage: use citrate form, 150 to 250 mg three times daily.


Black Cohosh (Cimicifuga racemosa) extract is the most well researched natural approach to menopausal symptoms. Most, but not all, studies show very positive results. For example, in one study, when 80 patients were given either black cohosh extract (two tablets twice daily, providing 4 mg 27-deoxyacteine daily) conjugated estrogens (0.625 mg daily), or placebo for 12 weeks, the black cohosh extract produced the best results. The number of hot flashes experienced each day dropped from an average of 5 to less than 1 in the black cohosh group. In comparison, the estrogen group dropped from only 5 to 3.5. Even more impressive was the effect of black cohosh on building up the vaginal lining. Dosage: enough of the extract to provid 2 mg of 27-deoxyacteine twice daily.


Promensil® - a red clover (Trifolium pratense) extract - has also shown beneficial effects in preliminary studies in women with menopausal symptoms and can be used as an alternative to black cohosh. Red clover is very rich in phytoestrogens similar in action to soy isoflavones. The dosage of Promensil is 40 to 80 mg daily.


EstroSense  from Natural Factors is a specialty formula designed to reduce toxic effects of estrogen and xenoestrogens seems to help some women who are unresponsive to black cohosh alone. Take 2 capsules twice daily.


How do I know if the program is working?


A reduction in menopausal symptoms.

What is Migraine Headache?


A migraine is a vascular-type headache characterized by a sharp pounding pain located within one side of the head. The pain of a migraine is characterized as a throbbing or pounding sharp pain. It is typically noticed on just one side of the head. Although some migraines come on without warning, many migraine sufferers have warning symptoms (“auras”) before the onset of pain. Typical auras last a few minutes and include: blurring or bright spots in the vision, anxiety, fatigue, disturbed thinking, and numbness or tingling on one side of the body.


What causes Migraine Headache?


Considerable evidence supports an association between migraine headache and instability of blood vessels. The mechanism of migraine can be described as a three-stage process: initiation, prodrome (time between initiation and appearance of headache), and headache. Although a particular stressor may be associated with the onset of a specific attack, it appears that initiation is dependent on the accumulation of several stressors over time. These stressors ultimately affect serotonin metabolism. Once a critical point of susceptibility (or threshold) is reached, a “cascade event” is initiated that sets in process a domino-like effect that ultimately produces a headache. Food allergies, histamine-releasing foods, alcohol (especially red wine), stress, hormonal changes (e.g., menstruation, ovulation, birth-control pills) and weather changes especially barometric pressure changes are examples of some common triggers of migraines.


What dietary factors are important in Migraine Headache?


Food allergy or sensitivity can play a primary role in migraine headaches. Many double-blind, placebo-controlled studies have demonstrated that the detection and removal of allergenic foods will eliminate or greatly reduce headache symptoms in the majority of patients. Food allergy/intolerance induces a migraine attack largely as a result of platelets releasing serotonin and histamine. In addition, foods such as aged cheeses, beer, canned figs, chicken liver, chocolate, food additives, pickled fish, the pods of broad beans, wine, and Brewer’s yeast contain histamine, tyramine and/or other compounds that can trigger migraines in sensitive individuals by causing blood vessels to expand. Red wine is much more likely than white wine to cause a headache because it contains higher levels of phenols and 20-to-200 times as much histamine.


Go to Food Allergy for more information.


What nutritional supplements are important for Migraine Headache?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


5-Hydroxytryptophan has been shown to be as effective as drug therapy, but may be safer. 5-HTP is the direct building block for serotonin. Because migraine sufferers have low levels of serotonin in their tissues, this led researchers to refer to migraine as a “low-serotonin syndrome.” Low serotonin levels are thought to lead to a decrease in the pain threshold in patients with chronic headaches. This contention is strongly supported by over thirty-five years of research, including positive clinical results in double-blind studies with the serotonin precursor 5-hydroxytryptophan (5-HTP). The recommended dosage is 50 to 100 mg daily in adults and 5 mg per 2.2 pounds of body weight in children.


Riboflavin supplementation has shown impressive results in preventing migraine headaches. One of the theories used to explain what causes a migraine headache is that they are caused by a reduction of energy production within the energy producing units of cells (the mitochondria) of blood vessels in the head. Therefore, because vitamin B2 (riboflavin) has the potential of increasing cellular energy production it was thought that it might have preventive effects against migraine. In a double-blind study with riboflavin (400 mg daily), the proportion of patients who improved by at least 50% was 15% for placebo and 59% for riboflavin. There were no side effects attributed to the riboflavin therapy.


Magnesium insufficiency may also play a significant role in many cases of headaches, as several researchers have demonstrated substantial links between low magnesium levels and both migraine and tension headaches. A magnesium deficiency is known to set the stage for the events that can cause a migraine attack or a tension headache. Low brain and tissue magnesium concentrations have been found in patients with migraines, indicating a need for supplementation since one of magnesium’s key functions is to maintain the tone of the blood vessels and prevent over excitability of nerve cells. Magnesium supplementation can be quite effective in preventing migraine headaches. The recommended dosage is 150 to 250 mg three times daily. Magnesium bound to citrate, malate, or aspartate is better absorbed and better tolerated than inorganic forms such as magnesium sulfate, hydroxide, or oxide, which tend to produce a laxative effect.


Petadolex®, a standardized extract from the butterbur plant (Petasites hybridus) has been shown in several double-blind studies. In one study, 60 patients suffering from headaches with and without aura randomly received either 50 mg of Petadolex twice daily for 12 weeks. Compared to baseline, Petadolex reduced the frequency of attacks by 46% after 4 weeks, 60% after 8 weeks and 50% after 12 weeks of treatment (placebo group: 24%, 17% and 10%, respectively).


Ginger (Zingiber officinalis) has been reported to be effective in preventing migraine headaches. There remain many questions concerning the best form of ginger and the proper dosage. Fresh ginger (dosage approximately 10 g per day [1/4-inch slice]) and ginger extracts standardized to contain 20% of gingerol and shogaol (dosage 100–200 mg three times per day) may be the most effective as the most active anti-inflammatory components of ginger are found in these preparations.


How do I know if the program is working?


The program is a success if the migraine

What is Mood?


Mood refers to the way we feel. The most common mood disorder is depression, which is associated with the following accompanying symptoms:


  1. Poor appetite accompanied by weight loss, or increased appetite accompanied by weight gain
  2. Insomnia or excessive sleep habits (hypersomnia)
  3. Physical hyperactivity or inactivity
  4. Loss of interest or pleasure in usual activities, or decrease in sexual drive
  5. Loss of energy; feelings of fatigue
  6. Feelings of worthlessness, self-reproach, or inappropriate guilt
  7. Diminished ability to think or concentrate
  8. Recurrent thoughts of death or suicide

The presence of five of these eight symptoms indicates clinical depression; an individual with four is probably depressed. The symptoms must be present for at least one month to be called clinical depression. For further information, please seek an appropriate health care provider.


What causes a disorder of Mood?


Our mood is the result of interplay between psychological as well as physiological factors. In other words, what determines what we feel is the result of our internal focus (e.g., habitual thoughts, self-talk, degree of optimism, etc.) and various physical factors (e.g., nutritional status, hormones, degree of pain and inflammation, etc.). Stress and poor sleep quality are often big factors that influences mood. Also, many drugs (prescription, illicit, alcohol, caffeine, nicotine, etc.) can influence mood.


What dietary factors are important in supporting a positive Mood?


A deficiency of any single nutrient can alter brain function and lead to a depressed mood, anxiety, and other mental disorders, especially deficiencies of vitamin B12, folic acid, other B vitamins, and omega-3 fatty acids. Also, since the brain requires a constant supply of blood sugar to function properly, hypoglycemia (low blood sugar) must be avoided. Symptoms of hypoglycemia can range from mild to severe and include depression, anxiety, irritability, and other psychological disturbances; fatigue; headache; blurred vision; excessive sweating; and mental confusion. Simply eliminating refined carbohydrates and caffeine (which can aggravate hypoglycemia) from the diet is sometimes all that is needed for improving mood in many subjects that suffer from hypoglycemia.


What nutritional supplements should I take for improving Mood?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.


Fish oil is especially important in supporting any brain issue including our mood. The long chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are critical to the health of the brain cell membrane. Low levels of EPA and DHA lead to altered brain cell structure and function that can also affect mood and behavior. Dosage: 3,000 mg of EPA+DHA.


5-Hydroxytryptophan (5-HTP) is extracted from the seed of an African plant (Griffonia simplicifolia) and is the direct precursor to serotonin – a key brain chemical that regulates our mood. In addition to increasing serotonin levels, 5-HTP causes an increase in levels of endorphin and other neurotransmitters that boost our mood. Numerous double-blind studies have confirmed this mood boosting effect. The typical recommendation is 50 to 100 mg three times daily (best taken before meals, preferably use an “enteric-coated” product to prevent gastroinstestinal upset).


St. John’s wort extract (Hypericum perforatum) is now a well-known natural mood elevator. The dosage for St. John’s wort extract (0.3% hypericin content) is 900 to 1800 mg daily. Since St. John’s wort extract activates enzymes in the liver and gut that detoxify certain drugs, do not use SJW if you are taking cyclosporine; indinavir; oral contraceptives; and anticoagulants, such as warfarin (Coumadin®) without consulting a physician first.


Dehydroepiandrosterone (DHEA) levels typically drop as people age and may lower mood. The dosage recommendation for gentle support for men 45+ is 15 to 25 mg daily; for women 45+ the dosage is 5 to 15 mg daily.


S-adenosylmethionine (SAMe) is utilized in the manufacture of many brain compounds including serotonin and other neurotransmitters. SAMe supplementation has been shown to be useful in improving mood in published clinical trials. Dosage: 200 to 400 mg three times daily.


How do I know if the recommendations are working?


Feelings related to mood are mostly subjective. The natural products described above generally take a bit of time, e.g., 2-6 weeks, to demonstrate an effect on improving mood. One of the first improvements noted by many is in improved sleep quality.

What is Prostate Health?


The prostate is a single, doughnut-shaped gland about the size of a walnut that lies below the bladder and surrounds the urethra. The prostate secretes a thin, milky, alkaline fluid that increases sperm motility and lubricates the urethra to prevent infection.


There are two main conditions that affect the prostate. One is prostate enlargement, also called benign prostatic hyperplasia (BPH). Almost every man will develop an enlarged prostate if he lives long enough. BPH is not cancer and is not life threatening. The other condition, prostate cancer, is much more serious. It can cause symptoms similar to those in BPH, but it can also spread to other parts of the body and can be fatal. In men, prostate cancer is the second leading cause of death due to cancer. (Lung cancer is by far the first.)


Symptoms of either BPH or early prostate cancer are due to bladder obstruction, such as increased urinary frequency, nighttime awakening to empty the bladder, and reduced force and flow speed of urine.


Warning: Prostate disorders can only be diagnosed by a physician. Do not self-diagnose. If you are experiencing any symptoms associated with BPH or prostate cancer, see your physician immediately for proper diagnosis.


What determines Prostate Health?


Many issues of poor prostate health are largely the result of hormonal changes associated with aging. These include many changes in both male (androgen), female (estrogen) and pituitary hormone levels in aging men. The ultimate effect of these changes is that there be an increased concentration of testosterone within the prostate gland, and an increased conversion of this testosterone to an even more potent form known as dihydrotestosterone (DHT). The increase in levels of testosterone and DHT is largely due to a decreased rate of removal combined with an increase in the activity of the enzyme 5-alpha-reductase, which converts testosterone to DHT.


Which Dietary Factors are Important in Prostate Health?


Diet appears to play a critical role in the health of the prostate. A diet rich in natural, whole with a focus on legumes, vegetables, fruits, nuts and seeds is recommended. Eating ¼ cup of raw sunflower seeds, pumpkinseeds, or ground flaxseeds is often recommended for improving prostate health. Also, daily consumption of lycopene-rich vegetables, such as tomatoes, spinach, kale, mangos, broccoli and berries, promotes prostate health. It is also important to reduce your intake of alcohol (especially beer), caffeine and sugar, all of which have an adverse effect on the way testosterone is metabolized and cleared from the body.


Which Nutritional Supplements Should I Take for Prostate Health?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day. These supplements go along way in providing general nutritional support for a healthy prostate. In particular, adequate intake of zinc (20-30 mg daily), EPA+DHA, and vitamin D are very important.


Androsense T-Correct is specifically formulated to provide key nutritional support to men to support the maintenance of healthy hormonal balance. It does this primarily by promoting the proper detoxification and elimination of excess estrogen and environmental toxins that can disrupt hormonal balance in men. The formula features diindolylmethane (DIM), indole-3-carbinole (I3C), sulforaphane, and calcium-d-glucarate (CDG), concentrated nutrients found in cabbage-family vegetables that support healthy estrogen metabolism in both men and women. It also a wide range of additional supportive agents that enhance detoxification of estrogen and also offers protection to the important organs of the male sexual system. Dosage: one to two capsules twice daily.


Lycopene is the red carotene found in tomatoes, papaya, pink grapefruit, guava, and watermelon. Harvard researchers discovered a few years back that of all of the different types of carotenes, only lycopene was clearly linked to prostate health. Dosage: 5 to 15 mg of lycopene daily.


Saw palmetto extract has the most well-documented benefits of herbal approach for maintaining prostate health. Dosage: for the clinically-proven extract standardized to contain 85 to 95 percent fatty acids and steroids, 320 to 640 mg daily.


Cernilton, an extract of flower pollen, has been used in Europe to promote prostate health for more than 35 years, and its effects have been confirmed in double-blind clinical studies. Dosage: 63 to 126 mg two to three times per day.


Green tea contains polyphenols that exert significant effects in promoting prostate health. Studies have suggested that prostate health is better in Japan in part because men there typically drink about 3 cups of green tea daily. At this rate they consume about 3 grams of soluble components, which yields a daily dose of roughly 240 to 320 mg of polyphenols. Dosage: for a green tea extract standardized for 80 percent total polyphenol content, 300 to 400 mg.


How do I Know if the Recommendations are Working?


Improved prostate health is usually associated with fewer symptoms of an aging prostate. Decreased nighttime awakenings to empty the bladder are usually the first signs of improvement, followed by a reduced sense of urinary urgency and increased force and flow of urine.

What is Sleep Quality?


Sleep quality refers to a combination of easy induction of sleep, sufficient time being spent in the deeper levels of sleep as well as REM (rapid eye movement sleep), and adequate total sleep time.


What affects Sleep Quality?


The biggest challenge to sleep quality is insomnia. There are two basic forms of insomnia. In sleep-onset insomnia a person has a difficult time falling asleep. In sleep-maintenance insomnia a person suffers from frequent or early awakening.


The most common causes of insomnia are psychological: depression, anxiety, and tension. If psychological factors do not seem to be the cause, various foods, drinks, and medications may be responsible. There are numerous compounds in food and drink (most notably caffeine) that can interfere with normal sleep. There are also over three hundred drugs that interfere with normal sleep.


What dietary factors are important in Sleep Quality?


Here are the key dietary factors:


  • Eliminate caffeine. It is essential that the diet be free of stimulants such as caffeine and related compounds. Even small amounts of caffeine such as those found in decaffeinated coffee or tea, may be enough to cause insomnia in some people.
  • Eliminate alcohol. Alcohol causes the release of adrenaline and disrupts the production of serotonin (an important brain chemical that initiates sleep).
  • Avoid sugar and foods with a high glycemic index. Eating a diet high in sugar and refined carbohydrate and eating irregularly can cause faulty blood sugar control leading to the release of adrenaline and cortisol during the night.
  • Foods high in the amino acid tryptophan, such as turkey, milk, cottage cheese, chicken, eggs, and nuts, especially almonds, may help to promote sleep. In the brain, tryptophan is converted to serotonin and melatonin, which are natural sleep-inducing compounds.

What nutritional supplements are important for Sleep Quality?


Foundation Supplements. High potency multiple;Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Melatonin is an important hormone secreted by the pineal gland, a small gland in the center of the brain. Melatonin is one of the best aids for sleep. In several studies, supplementation with melatonin has been found helpful in inducing and maintaining sleep in both children and adults, for both people with normal sleep patterns and those suffering from insomnia. However, it appears that the sleep-promoting effects of melatonin are most apparent only if a person’s melatonin levels are low. In other words, taking melatonin is not like taking a sleeping pill or even 5-HTP. It will only produce a sedative effect when melatonin levels are low. Dosage: 3 mg at bedtime.


B12 Methylcobalamin has been shown to help some people suffering from what is referred to as sleep-wake disorder. This disorder is characterized by excessive daytime sleepiness, restless nights, and frequent nighttime awakenings. It is very common in shift workers and the elderly. In people with sleep wake disorders, taking methylcobalamin has often led to improved sleep quality, increased day time alertness and concentration, and improved mood. Much of the benefit appears to be a result of methylcobalamin influencing melatonin secretion. Dosage: 3 to 5 mg of methylcobalamin the first thing upon arising.


Magnesium produces a calming effect, relieves stress and promotes overall relaxation and restful sleep. Dosage: 250 mg at bedtime.


5-Hydroxytryptophan is converted in the brain to serotonin - an important initiator of sleep. 5-HTP has also been reported, in numerous double-blind clinical studies, to decrease the time required to get to sleep and to decrease the number of awakenings.6 Because tryptophan is currently available only by prescription, 5-HTP is an obvious substitute. The sedative effects of 5-HTP can be enhanced by taking it near bedtime with a carbohydrate source such as fruit or fruit juice. The recommended dosage is 50 to 100 mg.


L-theanine is a relaxing amino acid found in green tea available as a supplement. Clinical studies have shown L-theanine to induce a sense of calm and significantly improve sleep quality. It is safe for children. Dosage: 200 mg twice daily or 400 mg at bedtime.


Valerian (Valeriana officinalis) is the most popular herbal sedative. Several double-blind clinical studies have substantiated valerian’s ability to improve sleep quality. The advantage of valerian is that it usually does not cause daytime sleepiness, diminished concentration or impairment of physical performance. Dosage: for the standardized valerian extract (0.8% valerenic acid content), 150–300 mg 45 minutes before bedtime.


PGX is a revolutionary dietary fiber matrix that is able to improve blood sugar control. By stabilizing blood sugar levels, PGX® can help reduce nighttime awakening due to fluctuations in blood sugar levels. PGX is available in a variety of different forms such as granules, capsules, and part of drink mixes for satiety or meal replacement. Dosage: 2.5 to 5 grams before meals.


How do I know if the program is working?


The real key factor on how the program is working is daytime energy levels.

What is Stress?


Stress is defined as any disturbance—e.g., heat or cold, chemical toxin, microorganisms, physical trauma, strong emotional reaction—that can trigger the “stress response.” The stress response is composed of three phases: alarm (fight or flight), resistance, and exhaustion. These phases are largely controlled and regulated by the adrenal glands. If stress is extreme, unusual, or long lasting, the stress response can be overwhelming and becomes quite harmful to virtually any body system.


What causes Stress?


Stress is part of life. According to Selye, the father of stress research, stress in itself should not be viewed in a negative context. It is not the stressor that determines the response; instead it is the individual’s internal reaction, which then triggers the response. This internal reaction is highly individualized. What one person may experience as stress, the next person may view entirely differently.


What dietary factors are important in Stress?


One of the key culprits for many people who are stressed out is caffeine. The average American consumes 150 to 225 mg of caffeine daily, or roughly the amount of caffeine in two cups of coffee. Although most people can handle this amount, people prone to feeling stressed or anxious tend to be especially sensitive to caffeine. During times of stress it is important to cut back or eliminate caffeine. In addition, here are some other very important guidelines for supporting the body’s stress response:


  • Eliminate or restrict the intake of alcohol.
  • Eliminate refined carbohydrates from the diet, especially sources of white sugar and white flour.
  • Increase the potassium-to-sodium ratio by focusing on whole, natural foods.
  • Eat regular planned meals in a relaxed environment.

What nutritional supplements should I take for Stress?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.


B vitamins, C, zinc, magnesium are key nutrients critical in helping the body deal with stress. Dosage: at least the Recommended Dietary Intake (RDI) should be provided in a high potency multiple.


Magnesium exerts many important anti-stress and calming effects. Dosage: take 150 to 250 mg of magnesium (as citrate) before going to bed.


Fish oils concentrated for EPA and DHA have been shown to have positive effects for people dealing with stress. Dosage: 3,000 mg EPA+DHA.


Herbs for Adrenal Support. Several herbal products support adrenal function. Most notable are Chinese ginseng (Panax ginseng), Siberian ginseng (Eleutherococcus senticosus), rhodiola (Rhodiola rosacea), and ashwaganda (Withania somnifera). All of these plants exert beneficial effects on adrenal function and enhance resistance to stress, and are often referred to as “adaptogens” because they help us adapt to (cope with) stress. These plants have historically been used to:


  • Restore vitality in debilitated and feeble individuals.
  • Increase feelings of energy.
  • Improve mental and physical performance.
  • Prevent the negative effects of stress and enhance the body’s response to stress. These herbs can be used individually or in combination. Dosage: follow label instructions. Note: sometimes combination formulas seem to produce the best results, e.g., Serenity Formula from Natural Factors.

Sensoril is a patented extract of Withania somnifera (ashwaganda) that has been shown to have stress-relieving and anti-anxiety effects. It deserves special mention because it is unique in that it produces a relaxing effect while increasing energy levels and reducing fatigue. Take 125 to 250 mg twice daily.


PharmaGABA is the natural form of GABA – an important brain chemical. Supplementation with PharmaGABA has been shown to promote feelings of calmness, but with greater mental focus and clarity. It is a fantastic immediate stress buster and also improves sleep quality with daily use. Studies have shown PharmaGABA is able to promote brain wave changes reflective of feelings of calmness within 5 minutes after taking it. Dosage: 100 to 200 mg up to three times daily


L-theanine, like GABA, is a relaxing amino acid. It is found in green tea and also available as a supplement. Clinical studies have also shown L-theanine gently induces a sense of calmness and improves sleep quality. It is suitable for children. Dosage: 100 to 200 mg up to three times daily.


Natural Sleep Aids. There are a number of effective natural products that can help to improve sleep quality. If needed, I recommend trying Tranquil Sleep from Natural Factors. This formula provides the combination of melatonin (3 mg), 5-HTP (30 mg), and L-theanine (200 mg) in a great tasting chewable tablet or soft-gelatin capsule. These three ingredients work together to decrease the time required to get to sleep and to decrease the number of nighttime awakenings. Dosage: two tablets or capsules prior to bedtime.


PGX is a dietary fiber matrix that helps stabilize blood sugar levels. In people who have stress or trouble maintaining sleep throughout the night, faulty blood sugar control is an important cause because it causes the release of hormones such as adrenaline and cortisol. These compounds stimulate the brain and cause feelings of stress. Dosage: 2.5 to 5 grams of PGX granules before meals.


How do I know if the recommendations are working?


Increased energy and greater sense of calmness are clear signs that stress is being dealt with effectively.

What is Tinnitus?


Tinnitus refers hearing a constant ringing, roaring, clicking or hissing sound. It is extremely common as millions of people in the U.S. have tinnitus. People with severe tinnitus may have trouble hearing, working or even sleeping.


What causes Tinnitus?


Causes of tinnitus include hearing loss, exposure to loud noises or medicines (particularly Valium-type drugs [benzodiazepines] as well as non-steroidal anti-inflammatory drugs like aspirin and ibuprofen). Tinnitus may also be a symptom of other health problems, such as allergies, high or low blood pressure, tumors and problems in the heart, blood vessels, jaw and neck.


What dietary factors are important in Tinnitus?


Since tinnitus may be linked to vascular health, the key dietary recommendations to promote heart and vascular health are appropriate to follow:


  • Increase your intake of omega-3 oils by eating flaxseed oil, walnuts, and of cold-water fish.
  • Increase the intake of heart-healthy monounsaturated fats by eating more nuts and seeds, including almonds, Brazil nuts, coconut, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, sesame and sunflower seeds, and using a monounsaturated oil, such as olive or canola oil for cooking purposes.
  • Eat five or more servings daily of a combination of vegetables and fruits, especially green, orange, and yellow vegetables; dark colored berries; and citrus fruits. Antioxidant compounds in these plant foods, such as carotenes, flavonoids, selenium, vitamin E, and vitamin C, are important in protecting against the development of atherosclerosis.
  • Increase your intake of fiber. A diet high in fiber has been shown to be protective against atherosclerosis. Dietary fiber, particularly the soluble fiber found in legumes, fruit, and vegetables, is effective in lowering cholesterol levels.
  • Limit the intake of refined carbohydrates (sugar and refined grains). Sugar and other refined carbohydrates are a significant factor in the development of atherosclerosis, inflammation, and insulin resistance.

What nutritional supplements are important in Tinnitus?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Grape Seed or Pine Bark Extract  contain flavonoids that produce a combination of effects that are of great value to the blood vessels. They offer essential support to any body tissue. Dosage: 150 to 300 mg daily.


Magnesium supplementation has been shown to help some cases of tinnitus, especially those related to trauma. Dosage: 150 to 250 mg of magnesium three times per day. Magnesium bound to aspartate, citrate, and malate is preferred to magnesium bound to oxide because of better absorption.


Zinc supplementation can relieve or eliminate tinnitus in those with zinc deficiency – a common occurrence in many cases of tinnitus. Dosage: 30 to 45 mg per day.


Ginkgo biloba has been shown to be helpful in some double-blind studies. People with recent-onset tinnitus are more likely to respond to GBE compared to those who have had tinnitus for at least 3 years. Dosage: 240 to 320 mg per day.


B12 Methylcobalamin form of vitamin B12 is very much indicated as nearly half of patients with tinnitus are deficient in B12. Many people with low B12 levels experience complete resolution of their tinnitus when given methylcobalamin form of B12. Dosage: 3 to 5 mg daily for one month and then reduce to 1 mg (1,000 mcg) daily as a maintenance dose.


Melatonin has been shown to be very helpful in tinnitus in double-blind studies. Although most people saw benefit, melatonin was most effective in men with more severe tinnitus in both ears and/or those with a history of noise exposure. Researchers believe that one of the ways melatonin may be helping tinnitus is by improving sleep quality. That is an interesting mechanism of action, especially since tinnitus is often a side effect of prescription sleeping pills. Dosage: 3 mg at bedtime.


How do I know if the program is working?


Consistent and persistent improvement

What causes an Ulcer?


Even though duodenal and gastric ulcers occur at different locations, they appear to be the result of similar mechanisms. Specifically, the development of a duodenal or gastric ulcer is a result of some factor damaging the protective factors which line the stomach and duodenum such as too much gastric acid, the bacteria Helicobacter pylori (H. pylori) and various drugs, such as non-steroidal anti-inflammatory drugs and prednisone.


What dietary factors are important in an Ulcer?


Food allergy appears to be a primary factor in many cases of duodenal or gastric ulcers. A diet that eliminates food allergens has been used with great success in treating and preventing recurrent duodenal or gastric ulcers. It is especially important to avoid milk and dairy products. Milk is one of the most common food allergen, and population studies show the higher the milk consumption, the greater the likelihood of duodenal or gastric ulcers. Milk, as well as coffee, significantly increases stomach acid production. Both should be avoided by the individual with duodenal or gastric ulcers.


A high-fiber diet is associated with a reduced rate of duodenal or gastric ulcers, as compared with a low-fiber diet, by decreasing prolonged stomach acidity Fiber supplements (e.g., pectin, guar gum, oat bran and psyllium) have been shown to produce beneficial effects as well.


In addition, raw cabbage juice is well documented as having remarkable success in treating duodenal or gastric ulcers. In one study, 1 liter of fresh raw cabbage juice per day, taken in divided amounts, resulted in total duodenal or gastric ulcers healing in an average of only ten days. The beneficial effect is thought to be due to the amino acid glutamine, which is needed by the cells on the surface of the small intestine to regenerate. Broccoli and Brussels’ sprouts are in the same family as cabbage and regular consumption is helpful in preventing recurrence of duodenal or gastric ulcers as these foods are rich in sulforaphane, a compound that may be effective for helping the body get rid of Helicobacter pylori. This bacteria is responsible for most peptic ulcers and also increases a person's risk of getting gastric cancer three to six-fold, and is also a causative factor in a wide range of other stomach disorders including gastritis, esophagitis, and acid indigestion.


What nutritional supplements are important in an Ulcer?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


DGL (deglycyrrhizinated licorice) (deglycyrrhizinated licorice) is a special licorice extract effective in promoting healing of intestinal lining. Licorice has historically been regarded as an excellent medicine for peptic ulcer. However, due to the side effects of the licorice compound glycyrrhetinic acid (it causes elevations in blood pressure in some cases), a procedure was developed to remove this compound from licorice and form deglycyrrhizinated licorice (DGL). Numerous studies over the years have found DGL to be an effective measure to promote intestinal healing. The proposed mechanism of DGL is its stimulation and/or acceleration of protective factors which protect the lining of the stomach and duodenum including increasing the number of cells that produce mucin. Dosage: take one to two 380 mg chewable tablets three times daily before meals.


Zinc carnosine, compared to other forms of zinc, releases the mineral at a slower rate, affording it a longer opportunity to promote gastric healing. Zinc-carnosine can help maintain a healthy mucosal lining and support bacterial balance in the digestive system. Clinical studies in humans demonstrate an ability to antagonize the bacteria (Helicobacter pylori) linked to indigestion and ulcers. Dosage: 75 to 150 mg twice daily.


How do I know if the program is working?


Improvements in symptoms characteristic of an ulcer is the best measure of success. In the studies with DGL most subjects reported improvements within the first two weeks of use.

What is Vein Health?


Veins are fairly frail structures. Defects in the wall of a vein lead to dilation of the vein and damage to the valves. Normally these valves prevent blood from backing up, but when the valves become damaged, blood pools and causes the bulging veins known as varicose veins. Varicose veins may be without symptoms or may be associated with fatigue, aching discomfort, feelings of heaviness, or pain in the legs. They may also be associated with fluid retention (edema), discoloration, and ulceration of the skin may develop.


What affects Vein Health?


The following factors can lead to poor vein health or varicose veins: genetic weakness of the vein walls or their valves; excessive pressure within the vein due to a low-fiber-induced increase in straining during defecation; long periods of standing and/or heavy lifting; damage to the veins or venous valves resulting from inflammation; and weakness of the vein walls.


What dietary factors are important in Vein Health?


A high-fiber diet is the most important component in the treatment and prevention of varicose veins (and hemorrhoids). A diet rich in vegetables, fruits, legumes, and grains promotes peristalsis; many fiber components attract water and form a gelatinous mass that keeps the feces soft, bulky, and easy to pass. Individuals who consume a low-fiber diet tend to strain more during bowel movements since their smaller and harder stools are more difficult to pass. This straining increases the pressure in the abdomen, which obstructs the flow of blood up the legs. The increased pressure may, over a period of time, significantly weaken the vein wall, leading to the formation of varicose veins or hemorrhoids.


Flavonoid-rich berries, such cherries, blueberries, and blackberries, are beneficial in the prevention and treatment of varicose veins. These berries are very rich sources of flavonoids that improve the integrity of support structures of the veins and entire vascular system. Extracts of several of these berries are used widely in Europe as medications for various circulatory conditions, including varicose veins. Grape seed extract and pine bark extracts are the most popular and possibly the most effective. The recommended daily dosage for these extracts is 150 to 300 mg daily.


What nutritional supplements are important for Vein Health?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish Oil, EPA+DHA 1,000 to 3,000 mg/day.


Horse Chestnut extracts standardized for escin (a key compound) appear to be as effective as compression stockings without the nuisance. For example, in a well-designed study, the effectiveness of horse-chestnut-seed extract versus leg-compression stockings showed compression stockings and horse chestnut seed extract produced nearly identical reductions in fluid retention. Investigators have also demonstrated that escin has venotonic activity. A venotonic is a substance that improves venous tone by increasing the contractile potential of the elastic fibers in the vein wall. Relaxation of the venous wall contributes greatly to the development of varicose veins. This venotonic activity may be the key factor in the positive effects of horse-chestnut-seed extracts in promoting vein health. Dosage: based upon it escin content, 50 mg escin daily.


Butcher’s Broom has a long history of use in supporting vein health. The active ingredients in butcher’s broom are ruscogenins. Clinical research has confirmed butcher’s broom extract is effective in improving vein health. Dosage: for extracts standardized to contain 9–11% ruscogenin, 100 mg three times per day.


Grape Seed or Pine Bark Extract  promote vein health. Dosage:150 to 300 mg daily.


How do I know if the program is working?


While improvement in the appearance of small “spider” veins may occur, there will be little change in large varicose veins. Fluid retention (edema), feelings of heaviness, and leg fatigue may improve over time.

What is Weight Loss?


There are literally hundreds of diets and products that claim to be the answer to weight loss. However, the basic equation for losing weight never changes. In order for an individual to lose weight, energy intake must be less than energy expenditure. This goal can be achieved by decreasing caloric intake (dieting), and/or by increasing the rate at which calories are burned (exercising). Most individuals will begin to lose weight if they decrease their caloric intake below 1,500 calories per day and do aerobic exercise for 15-to-20 minutes 3-to-4 times per week.


What causes Weight Gain?


Weight gain is often tied to resistance to the hormone insulin. As fat cells in the abdomen grow in size or number, they secrete a number of biologic products (e.g., resistin) that dampen the effect of insulin, impair glucose utilization in skeletal muscle, and promote glucose (blood sugar) production by the liver. Also important is that as the number and size of fat cells increase, they lead to a reduction in the secretion of compounds that promote insulin action.


What dietary factors are important in Weight Loss?


Dietary carbohydrates play a central role in any weight loss program through their effect on insulin sensitivity. In is important to avoid refined sugars, white flour products, and other sources of simple sugars are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar, severely stressing blood sugar control.


Increasing the intake of dietary fiber, especially the soluble form, is very important. Soluble fiber is capable of slowing down the digestion and absorption of carbohydrates, thereby preventing rapid rises in blood sugar. These fibers are also associated with increasing the sensitivity of tissues to insulin and improving the uptake of glucose by the muscles, liver, and other tissues, thereby preventing a sustained elevation of blood sugar.


Particularly good sources of soluble fiber are legumes, oat bran, nuts, seeds, pears, apples, and most vegetables. Large amounts of plant foods must be consumed to obtain enough dietary fiber, although beans, peas, and legumes are overall the best sources for high fiber intake in relatively easy amounts to ingest.


For people with definite insulin resistance and poor blood sugar control, I would also recommend taking a dietary fiber supplement known as PolyGlycopleX or PGX (discussed below). This unique, patented fiber matrix exerts the greatest degree of viscosity and gel-forming properties making it many times more effective than any other fiber in improving insulin sensitivity and activating AMPk.


What nutritional supplements should I take for Obesity?


Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day. Particularly important is sufficient levels of chromium, i.e., 200 to 400 mcg daily.


PolyGlycoplex (PGX®) is a revolutionary dietary fiber matrix that is backed by over 15 years of research and development along with extensive pre-clinical studies and clinical trials. PGX is 100% natural and non-addictive and safe for consumption, with no serious side effects. Detailed clinical studies have shown PGX to exert the following benefits:


  • Reduces appetite and promotes effective weight loss
  • Stabilizes blood sugar control
  • Increases insulin sensitivity
  • Reduces the glycemic index of any food, beverage, or meal by 35-50%.
  • Lowers blood cholesterol and triglycerides

PGX is available in a variety of different forms such as granules, capsules, and part of drink mixes for satiety or meal replacement. Dosage: 2.5 to 5 grams before meals.


Mulberry leaf extract has shown an ability to help to improve blood sugar control and promote weight loss. Dosage: generally equivalent to 3,000 mg of dried mulberry leaves per day. The dosage for a 10:1 extract is 100 mg three times daily before meals. Also, can be taken with PGX.


Green coffee bean extract is rich in chlorogenic acid, a compound that has been shown to improve glucose metabolism, inhibit the accumulation of fat, and decrease the absorption of glucose in the intestines. Only raw green coffee beans contain a significant amount of this health-promoting compound. Dosage: 400 mg three times daily.


5-Hydroxytryptophan (5-HTP) is converted in the brain to serotonin. Low serotonin levels trigger appetite especially sugar cravings. A series of four human clinical studies of overweight women have shown that 5-HTP is an effective weight loss aid. Dosage: 50 to 100 mg twenty minutes before meals.


Green tea extracts concentrated for catechins (polyphenol flavonoids) safely enhance the metabolic rate and promote weight loss. However, these compounds are often difficult for humans to absorb efficiently. Green Tea Phytosome® provides a high-quality decaffeinated green tea extract complexed to phosphatidylcholine that is three to five times better absorbed than other green tea products. Dosage: 150 mg twice daily.


How do I know if the recommendations are working?


When you jump on the scales, you are looking at your total weight, not the relationship of fat to muscle or body composition. While being overweight is a risk factor for heart attacks, strokes, and type 2 diabetes, it is not the critical risk factor. Correctly stated it is increased body fat that is associated with these diseases, not increased body weight. To more accurately determine body composition I recommend using a scale that can measure body fat percentage. Ideally, women should strive to keep their body fat percentage below 25% and men 20%.