5 Big Ideas to Upgrade Your Health [#7] Presented by Dr. Ram, Pharm.D. |
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"Exercise is the closest thing modern science has found to a wonder drug. Regular aerobic exercise can help people maintain a healthy weight, improve mood and energy levels, and manage chronic disease risk factors like high blood pressure." -Dr. David Perlmutter |
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Welcome to my newsletter! As the name suggests, every week I will give you 5 big ideas to upgrade your health. In each newsletter, I will share with you 1 original article from my blog and 4 useful articles from around the internet. For each article, I will provide a brief synopsis and some key takeaway points for your learning pleasure. I’m so excited to be going on this healthful journey with you! Here we go… |
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1. Are high fat diets good for you? (Part 1) (3 minute read) by Dr. Ram, Pharm.D. This article features the research of Dr. David Ludwig, who designed a study comparing the effect of varying ratios of carbohydrate and fat in the diet. What did they find? "As carbohydrate consumption in the diet decreased, metabolism increased, resulting in greater energy expenditure and calorie burn. Participants in the low carb group burned between 250 and 400 calories a day more when compared to the high carb group. Over time, the increased efficiency in energy metabolism can lead to significant weight loss, especially considering the fact that diets higher in fat tend to curb hunger and cravings more effectively compared to diets higher in carbohydrates." | | |
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2. 6 powerful Ways To Improve Brain Health (6 minute read) by Dr. David Perlmutter Dr. David Perlmutter is a world renowned Neurologist and author of the best selling books, The Brain Maker and Grain Brain. In this article, Dr. Perlmutter's recommendations in this article to improve brain health include: 1. Exercise 2. Increase daily intake of antioxidants, healthy fats, and foods that fight inflammation 3. Nurture your gut bacteria 4. Engage Your Brain 5. Spend Time With Friends 6. Get Your Eight Hours of Sleep Extra Credit: Get your brain scanned | | |
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3. The Shocking Origin of Vegetable Oil — Garbage! (7 min read) by Dr. Jason Fung In this article, Dr. Jason Fung unravels the surprising history of vegetable oil, a product that did not exist in our diets a century ago, but is now ubiquitous in our kitchen pantries. How did vegetable oil become so popular? Procter & Gamble, in their attempts to bolster sales of their blockbuster product, Crisco, filled the pockets of the American Heart Association (AHA) with millions of dollars. The AHA quickly endorsed the product and vegetable oils made it's way into our nutrition policy. "New studies now indicate that trans-fats just about doubled the risk of heart disease for every 2% increase in trans-fat calories. By some estimates, trans-fats were responsible for 100,000 deaths. The very ‘heart-healthy’ foods the AHA recommended we eat were actually giving us heart attacks... Yes, the AHA had been telling us to eat poison for decades." Extra Credit: The disturbing truth about trans fats. | | |
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4. What Your Resting Heart Rate Can Tell you about your Health (7 min read) by Amy Marturana "A resting heart rate between 60 and 100 beats per minute (BPM) is considered normal, but 60 to 80 is optimal... Generally, a lower resting heart rate indicates more efficient heart function and greater cardiovascular health—and research has connected a higher resting HR with a higher risk of cardiac events like stroke and heart attack." Extra Credit: Devices I use to measure my resting heart rate: Fitbit Alta HR and Oura Ring | | |
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5. Eating Early Dinner Aids Weight Loss and Lowers Cancer Risk (17 min read) by Dr. Joseph Mercola This article corroborates 2 recent videos that I did (here and here) explaining the benefits of intermittent fasting to improve insulin sensitivity. In addition to promoting weight loss and reversing insulin resistance, eating dinner at least 2 hours before bedtime also reduces inflammation in your body and reduces your risk of developing cancer. "Men who ate their evening meal at least two hours before bedtime had a 26 percent lower risk of prostate cancer compared to those who ate dinner closer to bedtime, and women who ate an earlier dinner had a 16 percent lower risk of breast cancer compared to women eating dinner within two hours of going to sleep." Additional benefits include significantly reducing your risk of heart disease and promoting general health and longevity. Extra Credit: What is intermittent fasting? (Video) | | |
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