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Occasionally, I read a new study that makes me say “hmmm” and wonder if its findings are really true. And this is one of those times. Today, researchers reported in the journal Diabetes Care that the order in which you eat the foods on your plate might have a big effect on your blood glucose. I say “might” because this was a very small pilot study. But if you’re diabetic or pre-diabetic, or you’re watching your blood sugar carefully for other reasons, you might try out the researchers’ advice and see if it makes a difference. (If not, it’s a harmless test.) The study involved 11 obese patients with type two diabetes, all taking metformin to help control their blood glucose levels. The volunteers ate the same meal two times, waiting a week in between. The meal consisted of orange juice, bread, chicken, a lettuce-and-tomato salad with low-fat dressing, and steamed broccoli with butter. At one of the meals, the volunteers ate the high-carb foods (bread and orange juice) first, and then the rest of the meal 15 minutes later. The second time, they ate the protein, vegetables, and fat first, and then waited 15 minutes to eat the carbs. The researchers checked the participants’ blood glucose levels three times after they ate. Compared to the carbs-first meal, the carbs-last meal resulted in blood sugar levels that were 29%, 37% and 17% lower at the 30-, 60- and 120-minute marks. In addition, the carbs-last meal resulted in lower insulin levels. What’s my take on this? First, to really tackle your blood sugar levels, you need to start with a healthy diet. Center your diet around high-quality proteins, low-carb veggies, and healthy fats like coconut oil and ghee. Add starchy veggies like sweet potatoes, pumpkin, and winter squash in moderation, along with a limited amount of fruits.  Cut out grains, sugar, soy, industrial seed oils, and artificial flavors and colors (as well as dairy, unless you’re sure it doesn’t’ bother you). These changes will slash your blood glucose levels. If you’re already doing all of this, experiment and see if it matters whether you eat your carbs before or after the rest of your meal. Try doing just what the study participants did: Eat exactly the same meal twice, starting with the carbs first one time and then leaving them for last the second time. Let me know the results of your experiment… I’ll be interested to hear what happens! Keep Thinking Big & Being Bold!

One thing I know as a medical clinician is that biology isn’t destiny. One of my primal rules is: There’s no such thing as “I have bad genes, so bad luck for me.” The truth is that while we all have biological vulnerabilities, less than 5% of us have a true genetic abnormality.  For the rest of us, the way our genes play out frequently depends on our choices—good or bad. Autoimmune diseases are one example. Not all of these are preventable, but in many cases, you can take steps to lower your risk—often dramatically. Here are my five best tips for keeping the odds in your favor. 1. Pamper your good gut bugs. Your gut is home to trillions of microbes. If you have a healthy number of good microbes and keep the bad ones under control, your gut will be rock-solid. However, if your gut gets out of balance—due to antibiotic use, a poor diet, stress, or other factors—two very bad things can happen: ·       The bad microbes can multiply, churning out toxic chemicals.·       Small intestinal bacterial overgrowth (SIBO) can occur. In SIBO, microbes over-populate your gut, overwhelming it. Bad bugs and SIBO have something in common: they cause inflammation that damages your gut wall, creating intestinal permeability—a “leaky gut.” A leaky gut, in turn, lets toxins and undigested food escape into your bloodstream. This onslaught of alien invaders from your gut sends your immune system into hyperdrive, causing autoimmune problems that can wreak havoc on any part of your body. To protect yourself against developing a “leaky gut,” work every single day on keeping your intestinal wall healthy. Here’s how: ·       Add gelatin-rich foods like bone broth to your daily diet. Gelatin is one of the most powerful gut protectors on the planet.·       Eat fermented foods like kimchi and sauerkraut, which mainline good microbes to your gut.·       Eat high-fiber vegetables like kale, spinach, and asparagus. Fiber provides “mulch” that helps good bacteria grow.·       Take probiotics. 2. Cut out pro-inflammatory foods. Sugar, grains, and unhealthy seed oils with bad ratios of omega-6 to omega-3 fatty acids all promote inflammation that can cause the “leaky gut” I talked about earlier. In addition, a diet high in carbohydrates overfeeds your gut bacteria, putting you at risk for SIBO. So cut down on your carbs—and cut way down on the worst carbs, like sugar and white flour. Instead, eat lots of high-quality proteins, vegetables, and healthy fats like coconut oil. All of these foods are rich in inflammation-fighting nutrients that can help heal your gut. 3. Supplement your diet. These days, it’s very hard to get all of the nutrients you need even if you eat a healthy, real-food diet. So in addition to the probiotics I mentioned earlier, I recommend these supplements—especially if you have a personal or family history of autoimmune problems: EPA (an omega 3 fatty acid), 1200 mg twice per day. Omega-3 fatty acids are potent inflammation fighters. Zinc, 20 mg per day. This supplement is crucial if you have a family history of autoimmune skin problems such as psoriasis. Vitamin D3, 5000 mg daily. Research shows that getting enough vitamin D can reduce your risk of developing some of the most serious autoimmune conditions—for instance, multiple sclerosis and rheumatoid arthritis. Also, get a daily dose of another nutrient: sunshine. Many of my patients are absolutely terrified of the sun because they’re convinced that any exposure will give them skin cancer or wrinkles. The truth, however, is that a small daily dose of sunshine won’t damage your skin at all—and there’s increasing evidence that it can dramatically lower your risk of developing several autoimmune diseases including Crohn’s disease and multiple sclerosis. What’s more, sunlight appears to benefit your body in ways that go beyond boosting your vitamin D—so a vitamin D supplement can’t entirely replace those rays. The key, however, is not to overdo it.  If you’re used to covering yourself in sunscreen, start exposing your skin gradually. Once you build up your tolerance, aim for at least 10 or 15 minutes of sun time every day if you’re fair-skinned. Shoot for 20 minutes if you have medium-toned skin, and half an hour if you have a deep skin tone. 4. Lower your stress. Are you constantly battling stress, day in and day out? Then you’re at higher risk for an autoimmune disease. Here’s why. The stress hormone cortisol plays a key role in regulating inflammation in your body. When you’re stressed all the time, you continually bathe your cells in cortisol—and eventually, they stop listening to it. This can lead to untamed inflammation that can trigger anything from psoriasis flares to arthritis. The good news is that there are easy ways to lower your stress. Here are some of them: ·       Practice mindful meditation. Research shows that this is a big stress-buster that actually changes your brain in ways that help you fight anxiety.·       Learn to breathe correctly. When you’re feeling stressed, breathe slowly and evenly, from your belly up.·       Take a break. Watch a movie, get a massage, or go on a walk.·       Exercise. Even a simple workout can help burn off extra cortisol. 5. Reduce your “body burden” of toxins. Toxins damage your cells, making it harder for your immune system to recognize them as “self” rather than invaders. In addition, toxins cause inflammation, triggering an immune system response. Of course, you can’t avoid toxins altogether. Instead, shoot for lowering your overall exposure. Switch to organic fruits and vegetables. Cut down on toxic cleansers and use natural ones, such as vinegar. Minimize your use of toxic yard products like herbicides, or avoid them altogether. Also, check out the safety of your skin care products using the Environmental Working Group’s Skin Deep® app. The Bottom Line: “Proactive” can pay off Remember: Most autoimmune diseases aren’t just about your genes. Instead, they’re about how your genes interact with your environment. When you make that environment as healthy as possible, you’ll have a far better shot at getting through your entire life with a happy, healthy immune system that protects your cells rather than attacking them.  So take charge, and write your own destiny! Keep Thinking Big & Living Bold!

Leaky Gut Syndrome (LGS) is the root of many of our contemporary health issues. In fact, some sources claim that LGS is the underlying cause of up to 50% of chronic medical complaints. LGS has been directly linked to or pinpointed as a potential contributing factor in: ADD/ADHD Anxiety Asthma Autism Chronic Fatigue Syndrome Depression Eczema Fibromyalgia Food allergies Fungal disorders Irritable bowel syndrome Migraines Rheumatoid arthritis Sinusitis Type 1 diabetes Urticarial In a nutshell, LGS weakens your system, making you more susceptible to a wide range of issues. So I want to go over the basics of this troubling disease—and what you can do to heal from it. Here’s how LGS happens. The walls of a healthy gut are just permeable enough to absorb nutrients. That means they allow very small molecules to pass through. But certain conditions can cause tight areas in the intestinal wall to break apart, making it possible for much bigger molecules—in the form of metabolic waste and microbial toxins—to permeate the wall and enter the blood stream. Common factors that can cause this include: Gluten sensitivity Excessive consumption of inflammatory foods such as dairy, sugar, and alcohol Use of antibiotics and non-steroidal anti-inflammatory drugs (NSAIDs) Infections such as candida, intestinal parasites, and small intestine bacterial overgrowth (SIBO) So what do you do if you suspect you’re suffering from LGS? First, you want to cut out foods that irritate the gut. The main culprits here include: Alcohol Caffeine Dairy Eggplant Eggs FODMAPs Grains Legumes—especially soy Mushrooms Nuts Potatoes Processed and canned foods Seed oils (these are high in omega-6 oils, the overconsumption of which can lead to inflammatory disease) Sugars and sweeteners Tomatoes (Don’t despair—this isn’t forever!) Next, you want to start eating foods that help the gut heal. One of the biggies is bone broth, which has exceptional intestinal healing power. Other healing foods include: Coconut (in all its many forms, such as coconut oil and coconut milk, coconut helps combat the overgrowth of bacteria, yeast, and fungus in the gut) Fermented foods Herbal teas Low glycemic fruits Meats (grass-fed is best—avoid factory-farmed) Most vegetables other than those listed above Olives and olive oil You’ll also want to take a strong probiotic to flood your system with good bacteria. And there are several other supplements that are very helpful for healing a leaky gut. Patients often ask me how long healing Leaky Gut Syndrome takes. The truth is, it’s a very individual process that I’ve seen take anywhere from a couple months to a couple years. And I realize it requires commitment and can be challenging. But you know the saying, “all disease begins in the gut”? Well, the good news is that optimal health begins there too. And once you understand that, you’re on your way to healing what ails you and feeling the best you’ve felt in a very long time! Keep thinking big & living bold! 

What is Psoriasis? Psoriasis is an itchy skin condition that affects millions. Here’s how to heal the cause of psoriasis so it’s really gone, and you’re healthier than ever…    Psoriasis is a condition in which the skin develops dry, scaly, itchy, red patches. It’s very common—according to the National Psoriasis Foundation about 2-3% of the world’s population has it. Unfortunately, it’s commonly treated in ways that don’t really get to the cause of the problem. I want to tell you how to do that, so you can actually heal from psoriasis and prevent it from coming back. Psoriasis is generally referred to as a “skin disease,” but it’s really an autoimmune disease—a symptom on your skin reflecting that your immune system has gone wonky and forgotten how to behave properly. Your body has, in essence, developed antibodies against your own cells. Usually, psoriasis is an indicator of “leaky gut,” the condition that leads you to develop an autoimmune issue in the first place. Psoriasis is also a sign of bacterial overgrowth in the small intestine. Fortunately, this immune system “confusion” can be reversed. While most conventional treatments, such as applying topical steroids only address the skin—and can have unwanted side effects—the best approach is to build a strong and healthy “internal terrain.”   How to manage psoriasis? It is important to focus on the interplay between leaky gut, stress, inflammation, and food sensitivities. And that takes a multi-layered approach that includes working with your internal systems, your mind, and your skin. Let’s start with the skin. Topically, you should apply coconut oil directly to the affected areas.  What supplements should I take for my psoriasis?  EPA (omega 3 fatty acid) 1200 mg twice per day: helps calm down the skin Zinc 20 mg per day: helps with skin healing and repair Probiotics as needed: major gut healer D3 5000 mg: helps with a number of things including autoimmune diseases What is the best diet for psoriasis?  Additionally, there are some dietary changes to make. You’ll need to alkalize your body (to get your cells and surrounding tissues healthy). Coffee is a major acidifier, so you need to eliminate that. If you’re a coffee drinker, switch to green tea. Also, drink bone broth—at least a mug a day (several mugs is better). This will help a great deal in healing the gut. In addition, cut out dairy—it’s the biggest player in psoriasis in terms of food sensitivities. Allergy testing for food sensitivities is never a bad idea, but often just cutting out dairy makes a huge difference. For more about what to eat and what not to eat when you have an autoimmune disease, see My “Real Food” Autoimmune Protocol. What are other things I can do to help my psoriasis? Finally, stress reduction such as meditation can help significantly since stress can be a major factor in autoimmune diseases. The important thing to remember is that psoriasis isn’t something you just have to manage and live with. You can heal it. And in the process, you will make your whole body stronger and healthier. Keep Living Big & Being Bold! 

Leafy greens dramatically slow brain aging. Blueberries show promise for treating a common mental health condition. Here’s what’s just been discovered… Don’t you love it when research discovers new, miraculous benefits you can get from eating common foods? To me there’s nothing more exciting. So let me give you the good news: Leafy greens can help slow the aging of your brain Blueberries show promise for treating post-traumatic stress disorder Okay, do I have your attention? Let’s start with leafy greens. A recent study by Rush University evaluated the cognitive abilities of 950 older men and women over a period ranging between two and 10 years. Initially, participants filled out in-depth questionnaires about their daily eating habits. Then they were given a battery of tests annually to measure their cognitive functioning. Incredibly, the results showed that those who ate a serving or two of leafy greens daily had, on average, the cognitive functioning of someone 11 years younger than those who didn’t consume leafy greens. The leafy greens actually slowed mental decline by an average of 11 years! Leafy greens are high in nutrients such as beta-carotene, folate, lutein, and vitamin K, and researchers think that’s why they have so much impact on our brains.  And the many nutrients in leafy greens have previously been shown to offer a number of other benefits, including: Reducing the risk of heart disease and some cancers Promoting bone health Contributing to eye health So the reasons for eating plenty of greens are plentiful. And now that we’re discovering how leafy greens protect the brain, consuming them daily seems smarter than ever. How about blueberries? There are many reasons to love them. They’re delicious and give lots of us warm cozy thoughts of bygone summers. But more importantly, blueberries are full of vitamins and nutrients. And studies have shown that these little berries: Reduce the risk of obesity, diabetes, and some cancers Promote bone health Contribute to maintaining healthy blood pressure Assist in the management of diabetes Reduce age-related cognitive decline while improving short-term memory and motor coordination Combat wrinkles And now there’s a surprising new discovery about blueberries. They may turn out to be an even better way to treat post-traumatic stress disorder (PTSD) than medicines like Paxil or Zoloft. It’s too early for those being treated for PTSD to throw away their meds in favor of berries. But that time might come. Let me explain. Right now, the standard treatment for PTSD involves selective serotonin reuptake inhibitors (SSRIs), and their level of efficacy varies from patient to patient. One reason SSRIs may not be as reliably effective as we’d like is that they raise levels of both serotonin and the neurotransmitter norepinephrine. Researchers think that raising serotonin is helpful for PTSD sufferers, but raising norepinephrine—the stress hormone that makes our heart beat faster and our hands sweat when we have the fight-or-flight response—is not.  In an exciting new development, researchers at Louisiana State University, using an animal model of PTSD, found that animals with PTSD given a blueberry-enriched diet showed a beneficial increase in serotonin with no increase in norepinephrine. This means blueberries hold potential for being a more effective PTSD treatment than SSRIs. And this could have applications for other disorders and brain issues as well. Now, as I said, if you’re being treated for PTSD, it’s too early to just ditch your medicine. (If you’re taking a medication that’s not working well for you, talk to your doctor.) But it’s definitely not too early for all of us to incorporate blueberries into our regular diet. When it comes to blueberries and leafy greens, researchers will probably be discovering new miracle benefits for years to come. But eating them regularly now gives you the best chance of experiencing those coming years with a strong, healthy body and a sharp, youthful mind.  Keep Living Big & Being Bold!

More and more of us are suffering from gluten sensitivity. But some people still insist the condition is a myth—all in our heads. In today’s post, I’ll tell you about a new NIH study that should help those of us sensitive to gluten get the respect we deserve. Having special dietary needs is widely accepted these days. But if you frequently tell people you’re sensitive to gluten, you’re still likely to endure some serious insensitivity now and then. I’m sure you know what I mean:  someone you just met rolling her eyes when you explain why you’re skipping bread, relatives proclaiming that nobody ever had a gluten problem back in the 70s, and so on. Fortunately, a new study from the National Institute for Health (NIH) might help you get the respect you deserve. There’s been widespread acceptance for a while that celiac disease is a serious autoimmune disorder affecting about 1 in 133 people in the U.S. If you have celiac disease, your immune system mistakenly perceives gluten—the protein found in wheat, rye, and barley—as a threat and attacks it. In the process, the small intestine gets damaged, which can lead to difficulty with nutrient absorption and eventual malnourishment. That’s an ailment we all should, and generally do, take seriously. There’s also widespread acceptance of wheat allergies. (Though the cause of its increasing prevalence is widely debated.) But for too long, far too many people have thought that gluten intolerance is “all in your head.” News flash: gluten intolerance isn’t in your head—it’s in your gut, and an experiment by scientists at NIH has just found new evidence of this. They studied 59 patients believed to be gluten intolerant. For one week, half the participants were given a daily dose of gluten while the other half got a placebo.  Then the researchers reversed who received the placebo and who received the gluten. Participants—not knowing when they got gluten and when they got the placebo—reported significantly more severe symptoms during their week of ingesting gluten.  These symptoms included abdominal bloating and pain, foggy mind, and even depression. The bottom line is that while gluten sensitivity doesn’t damage the small intestine the way celiac disease does, it can make you feel miserable (causing diarrhea, abdominal pain, joint pain, depression, and fatigue). Right now, the only way to manage it is by following a gluten-free diet. Fortunately, as awareness of this disorder grows, so does the availability of gluten-free options. It’s no longer unusual to see gluten-free breads, crusts, and cookies on menus and grocery store shelves. Just be careful when you consume these gluten-free goodies, though, as they’re often loaded with fat, sweeteners, and processed ingredients. Of course one study won’t create scientific consensus on the validity of gluten intolerance—and it surely won’t convince that skeptical relative. Until we know the cause of gluten insensitivity or have a medical test to “prove” we have the condition, the debate will go on. And scientists will continue to propose intriguing theories, such as that gluten sensitivity is really a matter of irritable bowel syndrome (IBS) getting triggered by FODMAPs. But while researchers keep seeking better answers and treatments, we can take heart that our symptoms are real, and avoiding gluten is worth the effort—and the occasional snarky comment that shows who’s really intolerant. Keep thinking big and living bold! See on MindBodyGreen: http://bit.ly/1Hldl9O 

  I call myself the “last chance” doctor because many of my patients are nearly out of hope by the time they come to my office. Merris, who described herself as a prisoner in her own home, was one of them. Merris has celiac disease, an autoimmune condition that affects the intestines. When people with celiac disease eat any food containing gluten, their immune system attacks the villi, tiny structures in the intestines. The result: diarrhea, constipation, abdominal pain, nausea, and absolute misery. The standard treatment for the disease is a strict avoidance of gluten. Merris had tried that for a year and a half, but it didn’t work. Her doctor suspected that she hadrefractory celiac disease—a severe and potentially fatal condition that’s treated with powerful immune-suppressing steroids and other dangerous drugs. Merris wanted a better solution. And when she saw me on TV one day talking about treating inflammation with food, she decided to give me a chance. After she’d followed my protocol for only four days, Merris’s severe diarrhea completely stopped. Within a month, her pain and cramps vanished. She no longer needed any drugs except her thyroid medication. After being unable to sleep for more than an hour or two at a stretch, she could sleep soundly through the night. At 66, Merris now says, “I feel like a teenager.” And she’s radiantly healthy, as you can see in this video. What’s the moral of Merris’s story? That when it comes to autoimmune disease, the wrong foods can hurt or even kill you—and the right foods can heal you. Before I talk about these good and bad foods, here’s a quick look at what autoimmune disorders are. What is autoimmunity? Autoimmune problems arise when your immune system mistakenly identifies certain tissues in your body as invaders rather than “self.” When this happens, the immune system releases chemicals that cause a cascade of destructive inflammation. There are more than 80 types of autoimmune conditions, and they strike in different ways.  In multiple sclerosis, for instance, the central nervous system comes under attack. In rheumatoid arthritis, it’s the joints. In Crohn’s disease and celiac disease, it’s the gastrointestinal tract. Autoimmune disorders tend to cluster in families, and they tend to affect women more often than men. Sometimes, symptoms of autoimmune disease are mild. But often, as in Merris’s case, they’re crippling or even potentially fatal. We can’t cure autoimmune diseases. However, we can often send them into remission. And that’s where diet comes in. The healing power of food Traditional doctors do realize that food plays a role in certain autoimmune conditions. For instance, they understand the damaging effects of gluten in celiac disease. But here’s something that few of them know: Diet plays a big part in worsening or treating virtually any autoimmune condition. Why? Because when you eat pro-inflammatory foods (for instance, sugar and flour), you exacerbate inflammation, the core feature of all autoimmune disorders. Unhealthy foods can also worsen intestinal permeability (“leaky” gut), throw your hormones out of balance, and lead to severe nutritional deficiencies—all of which can worsen the symptoms of an autoimmune disease. Conversely, by eating healing foods, you can reduce inflammation, balance your hormones, foster healthy intestinal flora that help heal a leaky gut, and correct severe nutritional deficiencies. When you do this, you can often drive an autoimmune disease into remission. So my autoimmune protocol doesn’t start with dangerous pills or injections. Instead, it starts in a patient’s pantry. My Autoimmune Protocol: Stage 1 My protocol for patients with autoimmune conditions begins with my 30-Day Reset. During this time, I ask these patients to eat a diet completely free of these foods:   Grains Dairy Beans and legumes Potatoes Corn Rice Soy Yeast Refined seed oils Sugars and artificial sweeteners Food additives and coloring Alcohol   Instead, I ask these patients to eat a diet of healing anti-inflammatory foods. These include fresh fruits and vegetables, pasture-raised meat and poultry, eggs, seafood, sweet potatoes, nuts, and healthy oils like olive, avocado, and coconut oil. I also have them eat sauerkraut and kimchi and take probiotics to optimize their gut flora. And daily bone broth is an absolute must, because of its healing collagen, gelatin, and other nutrients. In addition, because many people with autoimmune problems have nutritional deficiencies, I prescribe a good basic nutritional supplement. I also have these patients take omega-3 fatty acids, selenium, and zinc, which can calm inflammation. And I encourage them to include anti-inflammatory herbs and spices like rosemary and curcumin in their cooking. This is the protocol that Merris used to get her symptoms under control. It’s a basic, strict Paleo program. And often, it’s enough. But sometimes, it isn’t. My Autoimmune Protocol: Stage 2 If patients continue to have symptoms after a 30-Day Reset, then I know we need to take additional steps. So I ask them to cut out several foods and food groups that are healthy for most people but can cause big trouble for some people with autoimmune conditions. Here are the top culprits:   Nightshade fruits and vegetables. These include tomatoes, peppers, eggplants, artichokes, blueberries, goji berries, and okra, as well as cayenne pepper and paprika. (Black pepper is fine.) Here’s an interesting post about why these foods can be problematic, and here’s a complete list of them. Eggs. While eggs are a superfood, a significant number of people react badly to them—and especially to the whites. Here’s a good article on this topic. Nuts and seeds. Many people are allergic to tree nuts. In addition, nuts and seeds are hard for some people to digest—and that can be a particularly big problem for people who have a damaged gut due to autoimmune issues. So it makes sense to find out if these foods are causing symptoms. FODMAPS. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. In plain English, FODMAPs are molecules that some people have trouble absorbing. When they aren’t completely absorbed and digested, they can ferment in the gut, causing symptoms like abdominal pain, gas, diarrhea, and constipation. Here’s a list of FODMAPS.   Now, all of this sounds like a lot to give up—but it’s only temporary. After several weeks, I gradually start reintroducing each restricted food. If a food causes problems, out it goes. If not, then it goes back on the good list. By the way, I also ask my patients to give up all “optional” medications. Many medications—for instance, NSAIDS—exacerbate gut problems. The Bottom Line: Easy, Effective, and Safe My autoimmune protocol is simple, straightforward, and easy to follow. Some patients do initially find it hard to give up grains, sugar, or dairy, but they quickly decide that it’s a very small sacrifice when symptoms ranging from joint pain to rashes to diarrhea quickly lessen or even vanish. What’s more, these patients enjoy benefits that go far beyond getting their autoimmune conditions under control. They lose weight. They often reverse metabolic syndrome. They feel younger and happier. They glow. And here’s something else: This protocol is safe. Compare that to the steroids and other immune-suppressing drugs that are the traditional first-line treatment for autoimmune conditions. I understand that sometimes these drugs are necessary. But many of my patients don’t need them at all—and many others are able to greatly reduce their dosages. So if you have an autoimmune problem, and your doctors tell you that the only treatment is medication, don’t believe them. Instead, try healing your body the natural way: through food. There’s no downside—and there’s an excellent chance that, like Merris, you’ll get your life back. Keep thinking big and living bold!

  The first piece of advice most people get after gallbladder removal surgery is: “Don’t eat fats.” But today, in Part 2 of my two-part series on gallbladder issues, I’m going to tell you why you should make healthy fats a part of your post-gallbladder life (and give you advice on how to do it). Can you still eat healthy fats if you’ve actually had your gallbladder removed? Normally, your gallbladder stores bile produced by your liver. It releases this bile when you eat, so you can break down fats. If a surgeon removes your gallbladder, bile will drain continuously into your small intestine instead. However, it’ll be less concentrated than the bile that your gallbladder previously stored. Obviously, this will dramatically change how your body digests fat. To help your body adapt to this change, mainstream doctors typically recommend a low-fat diet after gallbladder removal. To a limited degree, this diet advice works. However, you’ll pay a high price for eating this way, because you’re cutting down on the healthy fats your body needs to build strong cells, make hormones, use fat-soluble vitamins, and keep your brain functioning optimally. And to keep from going hungry you’ll need to greatly increase your intake of carbs, increasing your risk of diabetes and heart disease. Moreover, an interesting thing happens when people disobey the conventional wisdom: After a period of adjustment, many of them feel better. In fact, in my two decades in practice as a naturopathic physician and certified nutritional consultant, I’ve found that people without a gallbladder typically get healthier, and have fewer issues with digestive discomfort and diarrhea, when they give up grains—not fats. However, this doesn’t mean that if you’re missing your gallbladder, you should immediately boost your intake of fats. Your body isn’t ready for that, and you could suffer painful consequences. Instead, change your diet step-by-step and give your body time to adjust after gallbladder removal.  What are the best tips for a diet after removing your gallbladder? Get rid of gluten in your diet after removing your gallbladder.  Cut out wheat, rye, durum, spelt, graham, semolina, triticale, and kamut flours, as well as wheat bran and wheat germ. Cook from scratch as much as possible—and when you can’t, read labels to make sure there’s no “sneaky” gluten in the food you buy. After removing your gallbladder, phase out other grains in your diet.  If you’re like many people dealing with the side effects of gallbladder removal, you’re going to discover that grains are a big cause of your digestive problems. Add fats very cautiously back in your diet after removing your gallbladder.  Coconut oil is a good fat to emphasize at first. Be sure to choose healthy fats—butter or ghee and coconut, avocado, and olive oil. If you go for a long stretch between one meal and the next, go easy on fats at the second meal so you don’t overwhelm your system. Add bone broth to your diet after removing your gallbladder!  A cup a day will help you heal your gut After removing your gallbladder, add fermented foods to your diet. Fermented foods like kimchi and sauerkraut, which help optimize your gut flora. All of this will help you digest food better. It’s important after removing your gallbladder to eat carby fruits and veggies every day.   Going too low-carb isn’t a good idea if you don’t have a gallbladder. Be patient with your diet after removing your gallbladder.  Over time, your ability to digest fats is likely to increase. Are you still experiencing problems with your diet after removing your gallbladder? If you’re still experiencing problems, try taking a beef bile supplement. If you follow these steps, you’re likely to discover that stubborn problems like diarrhea—a huge issue for many people after gallbladder surgery—start to clear up. In addition, I’m betting you’ll feel healthier, stronger, and more energetic overall. Give it a try—carefully—and see what happens! Keep thinking Big and living BOLD!   LEARN MORE ABOUT HEALTHY FATS >  Have a History of Gallstones? Then Say Yes to Dietary Fats! — Why healthy fats matter with gallstone history.  

Today, I’ll tell you why the standard advice doctors give people with gallstones—to eat more carbs and cut down on fats—is flat-out wrong. Instead, science shows that cutting carbs and eating healthy fats can slash your risk of a future attack. If you’ve experienced the excruciating pain of gallstones, what I’m about to say will probably sound like heresy. But here it is anyway: Don’t avoid fats. Now, I’m betting that’s not what your doctors are telling you. If they’re like most physicians, they firmly believe that to avoid developing new stones, you need to eat a high-carbohydrate, low-fat diet. So they’ll tell you to center your diet around foods like cereal, bread, rice, and pasta. Here’s my response to this advice: It’s dead wrong. In fact, the evidence shows that adding fats to your diet will reduce your risk of gallstones, while loading yourself with carbs will put you at higher risk. To understand why, you need to know a little about how the gallbladder works—and how things can go wrong. The facts about bile, carbs, and fats Your liver makes bile, which is mostly water but also contains cholesterol, some fats, and bile salts. When you’re not eating fats, your bile gets stored in your gallbladder. When you eat a food that contains fat, your gallbladder contracts and squeezes bile out through a duct. This bile goes into your small intestine, where it helps break down big fat globules into tiny ones that are easier for your body to handle. Now, if you eat a significant amount of healthy fats, like coconut oil or fish oil, your gallbladder empties out pretty often. But what if your diet is mainly wheat, rice, and corn, and contains almost no fat? Then that bile can sit around for a long time. And as it sits, the cholesterol in it can get more concentrated, eventually forming a gallstone. Then, if your gallbladder does need to squeeze out some bile to handle a load of fat, and that stone whooshes into the duct and gets stuck—you’re in big trouble. As anyone who’s had gallstones knows, the pain is horrific. So what’s to blame here—the fat that caused your gallbladder to squirt out bile (which is its job, after all), or the low-fat diet that caused the sludge to collect and form stones in the first place? In my view, the answer is obvious. Here’s what it boils down to: Giving your body a moderate, steady supply of fats helps clean out your gallbladder regularly so crud doesn’t collect. Conversely, eating a diet low in fats turns it into a sludgy breeding ground for stones.  So it makes sense that a high-carb diet is risky, while a low-carb diet isn’t—and that’s exactly what science is proving. What the research shows Researchers are looking into the effects of diet on gallstone risk, and their results clearly contradict the low-fat advice most doctors hand out. Here are some of the most important findings: Yo-yo dieting or very-low-calorie diets put people at higher risk for gallstones. A 2014 study of dieters concluded that in this high-risk group, “Diets high in fat content reduced gallstones, compared with those with low fat content.” Pregnant women also are at elevated risk for gallstones. A 2011 study found that eating a diet high in carbohydrates during pregnancy—and, in particular, a diet high in fructose—increases this risk significantly, while eating fats does not. A large-scale 2005 study reported that a high intake of carbohydrates increases the risk of symptomatic gallstone disease in men. The researchers concluded, “These results add to the concern that low fat high carbohydrate diets may not be an optimal dietary recommendation.” In another study, researchers followed obese patients eating very-low-calorie diets that put them at increased risk for gallstones. They reported that gallstones developed in 6 of 11 participants eating a lower fat diet, “but in none with the higher fat regimen.” These findings are consistent with an admittedly less scientific but very interesting survey by a Swedish LCHF (low-carb, high-fat) diet group. Their 2012 survey found that of 145 people with a history of gallstones, 68% said their problems completely disappeared on the LCHF diet and 17% said they had fewer problems. Only 3% said their problems increased. (The remaining 12% experienced no change.) My advice? Eat fat… but start slow If you have a history of gallstones, and you’ve been eating a diet high in carbs, I hate to say it—but you’re in a tricky position. Why? Well, here are your two options. If you keep eating carbs and avoiding fats, you’ll keep forming stones. Those stones won’t bother you initially, but eventually they’ll get bigger and more numerous and cause a crisis that’s likely to result in surgery. If you start eating more fats, your gallbladder will start sending more bile to your small intestine. And in the process, any stones formed during your low-fat phase may pop out and get stuck in the duct. So in the short run, you could have a problem. My advice? Since the high-carb diet causes the problem, go for the solution that solves it at its source.  Even though there’s a risk that adding fats may precipitate an attack at first, it’ll lower or even eliminate your risk of future attacks. And here’s one more word of advice: Gradually increase fats. If you’ve been living on carbs, give your gallbladder time to adjust to your new game plan. As I’ve said, your doctor may consider this outright heresy. If so, ask your doctor for actual evidence that a high-carb diet actually helps prevent gallstones, rather than increasing your risk. And then let me know what your doctor says. Frankly, I’m expecting… crickets. This is Part 1 of a two-part series. In Part 2, I’ll talk about how to go low-carb if your gallbladder has been removed. Keep thinking big and living bold! 

Take a look in the mirror. Do you like what you see—or are you starting to look old? If you’re “hitting the wall” between young and middle-aged, turn back the clock with my 30-Day Detox. What would you pay to take 10 years off your body and face, and to feel like you did 10 years ago? If you're like most people — especially women — you'd cheerfully write out a check for thousands of dollars. But here's my challenge to you: Do it for free! As a naturopathic physician, I routinely "de-age" my clients — not with Botox or surgery, but through diet alone. And one of the primary keys to this transformation is removing pro-aging foods. When people give up these foods, rapid de-aging is the rule, not the exception. I've seen it happen hundreds of times. However, when I used the word challenge earlier, I didn't use it lightly. That's because the three foods that age you the most — making you tired, washed out, obese, and sick — are foods you probably love. Initially, giving them up will probably be excruciating, for two reasons: You've been eating them all your life. Biologically, you're addicted to some of them. What's more, this isn't a temporary "diet." It's a new way of life. You can have an occasional cheat, but if you want optimal results, you'll cut out these foods completely for 30 days, and then eat them only on rare occasions. Are you still with me? Then here are the three foods you need to kiss goodbye. Sugar Sugar is one of the hardest foods for people to give up. That's because it's actually addictive. But eating sugar is one of the fastest ways to make yourself old. Here's why: Each dose of sugar makes your blood sugar skyrocket, causing your body to pump out more insulin. Eventually, you develop insulin resistance. That leads to a fat belly, high blood pressure, and diabetes. Sugar causes inflammation, which affects every cell in your body. In particular, inflammation can make your skin look old and blotchy. Sugar accelerates aging by increasing oxidative stress (cell damage caused by renegade molecules called free radicals). Fructose — one form of sugar — is linked to cancer, liver damage, increases in "bad" cholesterol, and even changes in skin collagen that can cause wrinkles. The bottom line: Sugar gunks up your body and makes your cells old, sick, and sluggish. And until you exorcise your "sugar demon," you're not ever going to feel — or look — your best. Wheat and other grains (including whole grains!) When it comes to grains, the first thing to know is that your body doesn't need them. You may feel like you need them — but that's partly because highly processed grains, much like sugar, are addictive. The second thing to know is that all grains — even supposedly "healthy" whole grains — are packed with carbohydrates. These carbs age you by raising your blood sugar levels, forcing your body to produce more insulin and leading to the insulin resistance I talked about earlier. Moreover, grains contain high levels of two anti-nutrients: phytic acid and lectins. Phytic acid binds to minerals, cutting down on the anti-aging nutrients you get from food. And lectins damage the lining of your intestines, causing leaky gut and allowing toxins to leak into your bloodstream, where they cause pro-aging inflammation throughout your body. Finally, most grains contain gluten, and many people are gluten-sensitive or gluten-intolerant. For these people, eating gluten can trigger autoimmune disorders, digestive problems, arthritis-like joint pain, and a host of other ailments that make people look and feel old. Industrial seed oils If you think that seed oils like corn and soybean oil are good for you, think again. Even canola oil — billed as a health food — belongs in a landfill, in my opinion. Why? First of all, seed oils (even canola) contain high ratios of omega-6 to omega-3 fatty acids. In fact, because our Western diet is heavy in seed oils, we now consume 10 to 25 times more omega-6 fatty acids than our early ancestors did. That's bad, because omega-3 fatty acids fight inflammation, while omega-6 fatty acids are pro-inflammatory. So it's no surprise that we're seeing an epidemic of "aging" diseases linked to inflammation, including diabetes, cardiovascular disease, autoimmune disease and cancer. Second, seed oils are heavily processed. They undergo caustic refining, bleaching, and degumming processes, and the end result is hardly food at all. They also go rancid quickly, making them even more toxic to your cells. What are better choices? Coconut oil, olive oil, avocado oil, and butter (or ghee, made by removing the milk solids from butter). These healthy, natural fats contain nutrients that nourish your cells and make their membranes strong and "bouncy." They also make you feel full and satisfied, leading you to eat less and lose weight. Back to my challenge … Are you still with me? If so, I know you're probably thinking that giving up these three pro-aging foods — sugars, grains, and seed oils — sounds hard. And I won't lie: It is. (That's why I used that word challenge!) But if you're fed up with feeling old, draggy, and fat, this is the fastest way I know to look and feel young again. So if you're seeking a real transformation, cut out these foods for 30 days. Instead, eat lean meats, fish, eggs, healthy fats, fruits, veggies, and nuts. In particular, eat anti-aging superfoods like coconut, butter, blueberries, and grass-fed meats. Then see if the benefits make you want to continue. It's hard to break old habits and food addictions, and you may often feel like quitting during your 21-day "detox." But tough it out — and when you're done, I'm betting you'll feel revitalized, recharged, and rejuvenated. That's because when you get toxins out of your cells, those cells will begin to glow with energy once again … and so will you. So here's my challenge: 21 days to a new you. Are you game? Keep thinking big and living bold! **Article from MindBodyGreen

FODMAPS is an acronym for a collection of foods that cause nasty intestinal symptoms in some people. Here’s how to find out if you’re one of them – and what to do if you are. We’re lucky to live in a time when having special dietary needs or preferences doesn’t make us social outcasts. These days, we can say we’re avoiding gluten, sugar, dairy, and many other things, and generally people won’t bat an eye. In fact, they’re likely to start telling you about their own food challenges. Of the roughly one in five Americans who suffer from them digestive issues , a great number of these struggle with Irritable Bowel Syndrome (IBS), Crohn’s disease, hemorrhoids, and other issues for years, without getting the help that’s available today. IBS can include a variety of symptoms, including nausea, constipation, diarrhea, gas, abdominal bloating and more. To make matters worse, those with IBS can even lead to anxiety and depression. Not much fun, right? But there is a treatment that’s scientifically proven to control symptoms in about three quarters of those with IBS. Meet FODMAPs—They’re Everywhere If you’ve never seen the word FODMAP before, it probably seems pretty strange. It’s actually an acronym for a large collection of foods that many people are sensitive to. And lots of them don’t realize it.   FODMAP stands for: Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols  That cleared things up, right? I didn’t think so. In plain English, FODMAPs are a collection of molecules found in common foods that some people (those who are “FODMAP intolerant”) have trouble absorbing. When incompletely absorbed and digested, these can ferment in the gut, causing symptoms like abdominal pain, gas, diarrhea, constipation and more — the many miseries of IBS. Which Foods Exactly Contain FODMAPs? Unfortunately, FODMAPs are in a wide variety of unrelated foods, including some that are healthy for most people. The list includes: Vegetables, such as asparagus, broccoli, cauliflower and onions Fruits, such as apples, apricots, blackberries and pears Sweeteners, such as honey and agave  Dairy that’s high in lactose, such as soft cheese, milk and cream  Note that this is only a partial list. (A link to one that’s much more detailed is coming up.) What Causes FODMAP Intolerance?  A few causes have been explored, including Small Intestine Bacteria Overgrowth (SIBO) and a lack of adequate enzymes. Even stress — both physical and emotional — can play a role. But while the causes of this intolerance may be varied and still in question, research has found that following a low FODMAP diet can dramatically help the majority of those with gut disorders. How The Low FODMAP Diet Works In a nutshell, the low FODMAP diet involves two phases. In phase 1, you avoid all foods that contain FODMAPs for 6-8 weeks. Here's a chart that tells you the foods you can eat and those to avoid during this phase. In phase 2, you work to identify the types and amounts of FODMAPs your body can handle. This enables you to construct a long-term diet that’s only as restrictive as you need it to be. A Couple Cautions Since the low FODMAP diet is restrictive and meant to address a significant medical condition, I strongly recommend trying it only with the help of a knowledgeable practitioner. Also, if you haven’t been experiencing fairly severe digestive issues, then you’re not FODMAP intolerant. In this case, many of the foods containing FODMAPs, especially the vegetables and fruits, are healthy for you, and it would be unwise to avoid them. So, don’t try this diet if you don’t really need to—that won’t be doing your body any favors. But if you have chronic digestive disorders and feel like a light bulb went on as your read this post, then this diet is definitely worth trying. There are many online resources for learning more about the low FODMAP diet.  Medscape is a great resource, although you do have to be a member to access their articles. Here’s a fairly in-depth article to get you started. If you suffer from IBS, then I hope learning about FODMAPs leads you to relief — and to feeling healthy and energetic again.  Keep thinking big and living bold! -Dr. Kellyann Please feel free to comment below!

Gelatin heals the gut wall immensely. It also improves digestion since it naturally binds to water and helps food move more easily. It supports skin, hair and nail growth. It’s healthy for your joints. It can help decrease cellulite. It’s a fantastic source of dietary collagen. (Side note: Collagen is too large to be absorbed by the skin, so those skin creams are a close second to what gelatin can do to re-boost collagen in the skin.) Cheers to Frank — this Sweet Black Cherry Gelatin recipe is for you! Gelatin up, Frank! The world needs your magical personality and genius touch. Love ya! By the way, did you see my Facebook post with one of my favorite quotes? Check it out here.  Keep thinking big and living bold! -Dr. Kellyann

I was asked to give my low-carb diet insights and tips, as well as bread recommendations on The Dr. Oz Show. Let’s be clear on this — in my world, bread is not a matter of course. In fact, whenever I eat just about any type of bread, I become possessed, as if I need a “bread exorcism” to release the evil within. I’m betting many of you feel the same way. Do you get tired and lethargic after eating bread? Do you regret the pretty hefty coin you spend on new jeans that are supposed to suck you in and lift you up  — and prevent muffin top — because they’re not doing their job? For me, a primal diet that consists of meats, fish, eggs, proteins, veggies, some fruits and healthy fats works best. In fact, if I eat these foods 80 percent of the time, then I get 100 percent of the results I’m looking for — to look great, possess rocket-fire energy, and be illness-, ache- and pain-free. Not much to ask for, right? My “bread” usually comes in the form of lettuce, i.e. lettuce wraps! But here’s the message: That works for me. And this is not about me.  It’s about everybody else — those whom I’ve helped when traveling around the country, am a guest on a news segment, hold workshops, you name it.  It’s about the audiences with whom I’ve been blessed to share nutritional insights, whether on television, radio, through email, book signings, etc.  My job is to take people from wherever they are and help them in the best way I can. My hope is to set the best authentic example I can — to offer every bit of knowledge I have and to never stop giving with my whole heart. So let’s get Italian for a moment and talk bread: What should I consider before eating bread? There are great substitutes for breads Any breads should be eaten as an exception, not a rule (should not make up a large — or even moderate — part of your diet) Before you ingest bread, make sure your intestinal tract is healthy or you could be asking for trouble. (Incidentally, if yours isn’t healthy, consider my 30-Day Reset Program, which puts real foods first and is a great option to get your system as clean as can be!) Those with certain conditions and autoimmune diseases (crohns, colitis, IBS, blood-sugar challenges, etc.) may be better off saying no all together Grain-free breads are always the best, you can even make it on your own. The better breads (if they are not filled with additives) often fall on the lower end of the carbohydrate spectrum, and the best way to get results is to eat a diet that’s naturally lower in carbs. This is always the holy grail of weight loss — eating less, without trying to eat less. Why is cutting back on carbs vital for weight loss?    Low carb diets aren’t as restrictive as other diets  Studies reveal that cutting down the carbs generates more weight loss and improves health much more than calorie-restricted, low-fat diets do. And let’s face it, those low-fat diets make people miserable.  To acquire long-term weight loss, a lower-carb program that doesn’t require a lot of changes in your diet is beneficial. Eating foods you love that are naturally lower in carbs and higher in proteins and healthy fats gets the best results (like a primal diet). Low carb diets reduce insulin levels Low carb diets greatly reduce insulin levels in the blood, which is a good thing! The hormones’ job is to store fat. A low-carb diet reduces hormone levels. Less hormones means less fat storage. Remember, insulin lays down fat. The more we regulate this hormone, the less body fat we will have. Low carb diets banish belly fat Another huge benefit for dieters who follow a low-carb plan is that they lose belly fat, which dieters find can be very stubborn! Eating approved, unprocessed carbs can  make a big contribution in helping to create a flat stomach. Low carb diets can be easy!  Who likes to track points and calories? Not many. You don’t need to track anything once you get the swing of the low-carb plan. Basically, you’ll be eating protein, healthy fats and veggies at every meal. Throw in some nuts, seeds and full-fat dairy products for good measure, and you’re good to go. Choose unprocessed carbs when you want something more, such as low-carb breads (see below). It doesn’t get much simpler than that! How many carbs should I be eating to lose weight? About 50 to 75 carb grams per day for effortless weight loss. This number totally depends on your needs. This is where personal play comes in, depending on your goals, your lifestyle and how you feel. Consume plenty of vegetables. Consume some fruit (my favorite is berries). When you need more, include smart carbohydrates (such as dense carbohydrates like sweet potatoes, squash, pumpkins, plantains, jicama, etc.) Every once in a while, when you feel like you need more (or something heartier) and bread comes to mind, here are some choices to consider: What are the best low carb bread alternatives? Coconut flour bread This is my number one low carb bread alternative because it’s clean and grain free. High in fiber and very low in carbs Gluten free, so good for those who are allergic or sensitive to wheat/gluten Great for making French toast; or toasted for that occasional sandwich or toasted and served with some almond butter.See my show recipe for French toast here.  Parmesan crisps  This is my number two low carb bread alternative choice because, well, there’s nothing in these things! (Who would have guessed just non-processed full-fat cheese could make a crunchy good treat?) If you choose to eat this, make sure you can tolerate dairy.  Fun to eat, as they’re crunchy and delicious Super, SUPER easy to make Made with unprocessed Parmesan cheese, which has some calcium and protein Kids love these Gluten free, so good for those who are allergic or sensitive to wheat/glutenSee my show recipe for these topped with chicken salad here. Flaxseed lavash Eat this as a low carb alternative exception and not the rule. And eat this only if you have done a 30-day clean-up first, so your intestinal tract can handle the grains somewhat. Very filling and tasty, makes you feel as if you’ve eaten something substantial No added sugars The flax features omega-3s, which help to reduce inflammation (less bloating, and, of course, great for your overall health) Sprouted grain Eat this as a low carb alternative exception and not the rule. And eat this only if you have done a 30-day clean-up first, so your intestinal tract can handle the grains somewhat Contains sprouted grains (not flour), which makes this bread naturally lower in carbs, and it contains no added sugars Easier to digest than regular commercial white and whole grain breads (sprouting grains breaks down the starches in the bread somewhat) Reduces the blood-sugar response (compared to unsprouted grains), which means less body fat How can I improve my tolerance for occasional bread? Your gut is strong— like a battleship. There’s relatively no inflammation in your body. Your blood-sugar levels are stable. When these three areas are under control, you can weather foods like bread with much more ease. This is why I always start people out with my  30-Day Reset program. It’s the ultimate cleanse and gives you squeaky-clean cells. I hope I have helped you make some better choices today and you enjoyed the show! Keep thinking Big and living BOLD!

I’ll be featured on Toxic-Free Radio today at noon EST, checking in with radio host Debra Lynn Dadd as she finishes her 30-Day Reset journey. I’m betting she discovered, quite simply, how food makes her healthy, and how putting real foods first changed her body condition dramatically in just 30 days. You’ve heard me go on and on about the 30-Day Reset because I seen it work time and time again, and believe in it. Show host Debra also believes in living a toxic-free life, so, naturally, she thought the 30-Day was a good idea for her. Getting rid of dietary toxins just made sense to Debra, and she’s not the type of person to drag her feet. In fact, we both got a good laugh over the fact that she went to the store and stocked up on the 30 Day Reset “yes” foods immediately after the call!  I’ll ask her about various conditions she may have had, how much weight she lost, how she looks and if she continues to go Paleo for life. This is the part where you get to create personal-play, and maybe go Paleo 80 percent of the time, or whatever works best. It will be interesting to find out what Debra decides. Whether you care about Paleo or not, Debra is a must-hear and has written several books on toxic-free living. She is the authority on creating a toxic-free home and so much more. You may have caught her on the Today show and in the New York Times. Catch her — and me! — again today! Hopefully  Toxic-Free Radio and Debra’s 30-Day journey will be enlightening for you. Just click here to listen in! Keep thinking big and living bold! -Dr. Kellyann