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38 Nutrition Facts That Need to be Common Sense [But Aren’t]

Are you tired of hearing conflicting information about nutrition every time you open up Facebook?

Me too…

I’ve got some good news for you,

There are some clear-cut facts about nutrition that you NEED to know. These facts will help you make sense of everything else you read and will help you build a foundation of information for future weight loss and better health.

So if you’ve ever felt confused about nutrition then this is for you:

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How to Diagnose Thyroid Problems [4 Steps you can Start with at Home]

Yes it’s true, your thyroid tests can be completely “normal” and yet you may still have thyroid problems...

It’s also true that if you are being treated for hypothyroidism right now and still have symptoms you are likely being undertreated and suffering needlessly!

Let's talk about the pitfalls of diagnosing and treating thyroid related problems and why you may be suffering from thyroid problems without knowing it...

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Complete List of Hypothyroidism Symptoms with Checklist and Lab Guide

Do you have all of the symptoms of hypothyroidism and yet you are told that your lab tests are "normal"?

If so then this blog post should help you understand why this can happen but more importantly what you should do about it. 

Due to various reasons (that we will discuss below) your Doctor may not be ordering the right tests or evaluating your symptoms in the right context. 

Because of this it's up to you to have a greater understanding than the average person so that you can be an advocate for yourself. 

This post will teach you what symptoms to look out for, what tests you need to ask your doctor for and how to interpret those lab tests

Let's jump in: 

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11 Weight Loss Supplements That Actually Work [With 18 Literary Citations]

[Unlock stubborn fat cells by hacking your cellular biochemistry]

This post highlights some of my recommended weight loss supplements found in my weight loss guide which you can get for free by signing up to get email updates..
These supplements are intended to be used with diet, exercise and stress reduction techniques for optimal results...

Whether you’ve taken vitamins or supplements in the past there are some things you should know on how they really help you break the barrier of weight loss to get the results you deserve.​​​​

  • Recommended dose: High quality soil based organisms in probiotic capsules ranging from 1-5 billion colony forming units. Or heat sensitive probiotics containing at least 30 billion CFU's of lactobacilli and bifidobacteria.
Wellbetx PGX with mulberry for weight loss

4. Berberine  - This supplement is one of my personal favorites. It helps with cholesterol, blood sugar control and weight loss. It activates an enzyme called AMP kinase which helps burn fat for energy, build mitochondria, and sensitize the body to insulin.

Thorne research berberine supplement for weight loss

5. Vitamin D3/K2 combo  - I always recommend vitamin K2 with D3 because of their synergistic effects.Vitamin K2 helps shuttle calcium from the arteries and blood vessels to your bones where you want it to be.

Thorne research vitamin D3 K2 combo

6. Optimetabolix  - I recommend using one scoop instead of the recommended 2 scoops in a high protein, high fat smoothie for breakfast.

Optimetabolix supplement from xymogen

Remember...

Several other issues can cause you to gain weight but may not be targeted with the supplements I listed above.

Examples include:

If you have a problem with stress then you will need my basic supplements plus daily stress reduction techniques like meditation, yoga or stretching to help reduce your cortisol levels.

If you have an issue with your thyroid you may need thyroid support supplements and ultimately you may need bioidentical hormone therapy to kick your metabolism back on.

Adrenal fatigue can also cause you to gain weight and feel like crap.

This personalized approach helps explain why it seems you have friends that try very strange dieting fads or cleanses that really help them lose weight but do nothing for you! You have to dial in to your specific issues to get results.

If you are having trouble finding your specific issue, or you need hormone replacement then you would benefit from seeing a functional medicine practitioner in person.

By repleting the critical nutrients, vitamins and minerals required in multiple cellular pathways in your body you will help burn fat and regulate your metabolism. Even better you will find that many other chronic conditions may simply vanish (abdominal issues, fatigue, decreased energy, brain fog, etc.)

Now it's your turn - What supplements have you been using? Which do you find work the best for you and why? Which supplements DIDN'T work for you?

References and citations:

(1) Kreisberg, Joel. "Learning from organic agriculture." Explore: The Journal of Science and Healing 2.5 (2006): 450-452.

(2) Fairfield, Kathleen M, and Robert H Fletcher. "Vitamins for chronic disease prevention in adults: scientific review." Jama 287.23 (2002): 3116-3126.

(3) Wolff, Tracy et al. "Folic acid supplementation for the prevention of neural tube defects: an update of the evidence for the US Preventive Services Task Force." Annals of Internal Medicine 150.9 (2009): 632-639.

(4) Kelly, GS. "Insulin resistance: lifestyle and nutritional interventions." Alternative medicine review: a journal of clinical therapeutic 5.2 (2000): 109-132.

(5) Yin, Jun, Huili Xing, and Jianping Ye. "Efficacy of berberine in patients with type 2 diabetes mellitus." Metabolism 57.5 (2008): 712-717.

(6) Yang, Jing et al. "Berberine improves insulin sensitivity by inhibiting fat store and adjusting adipokines profile in human preadipocytes and metabolic syndrome patients." Evidence-Based Complementary and Alternative Medicine 2012 (2012).

(7) Hu, Yueshan et al. "Lipid-lowering effect of berberine in human subjects and rats." Phytomedicine 19.10 (2012): 861-867.

(8) Howarth, Nancy C, Edward Saltzman, and Susan B Roberts. "Dietary fiber and weight regulation." Nutrition reviews 59.5 (2001): 129-139.

(9) Crawford, Paul. "Effectiveness of cinnamon for lowering hemoglobin A1C in patients with type 2 diabetes: a randomized, controlled trial." The Journal of the American Board of Family Medicine 22.5 (2009): 507-512.

(10) Venables, Michelle C et al. "Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans." The American journal of clinical nutrition 87.3 (2008): 778-784.

(11) Singh, Uma, and Ishwarlal Jialal. "Alpha-lipoic acid supplementation and diabetes." Nutrition reviews 66.11 (2008): 646-657.

(12) Mijnhout, Gerritje S et al. "Alpha lipoic acid for symptomatic peripheral neuropathy in patients with diabetes: a meta-analysis of randomized controlled trials." International journal of endocrinology 2012 (2012).

(13) "A scientific review: the role of chromium in insulin resistance." 2008. 21 Jul. 2015 <http://www.ncbi.nlm.nih.gov/pubmed/15208835>

(14) Takaya, Junji, Hirohiko Higashino, and Yohnosuke Kobayashi. "Intracellular magnesium and insulin resistance." Magnesium research 17.2 (2004): 126-136.

(15) Mallappa, Rashmi H et al. "Management of metabolic syndrome through probiotic and prebiotic interventions." Indian journal of endocrinology and metabolism 16.1 (2012): 20.

(16) Chuengsamarn, Somlak et al. "Curcumin extract for prevention of type 2 diabetes." Diabetes Care 35.11 (2012): 2121-2127.

(17) Minich, Deanna M, and Jeffrey S Bland. "Dietary management of the metabolic syndrome beyond macronutrients." Nutrition reviews 66.8 (2008): 429-444.

(18) Zittermann, Armin et al. "Vitamin D supplementation enhances the beneficial effects of weight loss on cardiovascular disease risk markers." The American journal of clinical nutrition 89.5 (2009): 1321-1327.

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10 Day Thyroid Reset Diet: How to Heal your Thyroid and Boost your Metabolism

Ready to tackle your thyroid problems but unsure of where to start? 

​Enter the 10 Day Thyroid Reset Diet - How to Heal your Thyroid and Boost Metabolism. 

Let me first start by saying...

This guide is only a starting point! ​This isn't going to completely resolve every one of your problems, and you may ultimately need further restrictions and changes. 

But:

It is the first place I would start if you are overwhelmed and it will definitely help improve your thyroid function and metabolism.

​I created this because it just isn't feasible to see every patient personally and there are so many out there who need help... and I want to do what I can to move forward my mission to help as many Hashi and Hypothyroid patients as possible!

So let's start with some ground rules.

Who is this for?

  • People who have recently been Diagnosed with Hashimoto's or Hypothyroidism
  • People who have not tried any other interventions before
  • People who are ready to take action on their health and make changes

Who isn't this for? 

  • People who have failed more restrictive diets like the Autoimmune Protocol
  • People who are already working with a Functional Medicine Practitioner
  • People who are looking for a "quick fix"
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Understand how to lose weight [the interplay of hormones and obesity]

When treating any medical condition it is absolutely essential to understand the basic physiology or reasons why it occurs. That means you have to be asking the right questions in order to get the right answers.

When it comes to obesity conventional medicine hasn’t been asking any questions in over 40 years. If you are overweight and go to your doctor you will get the same advice: eat less and exercise more, the so-called ‘calories in, calories out’ model. The problem is this: patients have been following their advice and as a result they are more sick than they have ever been:

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