5 Big Ideas to Upgrade Your Health [#10] Presented by Dr. Ram, Pharm.D. |
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“Asking how much sugar is acceptable is like asking how many cigarettes are acceptable. Ideally, no added sugar at all would be best.” Dr. Jason Fung, The Obesity Code |
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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 4) (3 minute read) by Dr. Ram, Pharm.D. "Eating fat does not make you fat, but instead, it protects you against it. Eating fat in combination with other foods decreases the amount of sugar in your blood stream and protects against insulin spikes. Moreover, the consumption of healthy fat causes no release of insulin. As a reminder, insulin is the hormone that signals fat cells to "open its doors" and store fat." "There's no possibility of storing fat in fat cells unless insulin opens the receptors, and only eating sugar can make that happen." -Dr. David Ludwig | | |
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2. 6 Graphs That Show Why The “War” on Fat Was a Huge Mistake (4 minute read) "The 'war' on saturated fat is the biggest mistake in the history of nutrition. As people have reduced their intake of animal fat and cholesterol, many serious diseases have gone up. We are now in the midst of worldwide pandemics of obesity, metabolic syndrome and type II diabetes. Studies conducted in the past few decades conclusively show that neither saturated fat nor dietary cholesterol cause harm in humans. Scientists are now beginning to realize that the entire low-fat dogma was based on flawed studies that have since been thoroughly debunked." The article pulls from 6 different graphs showing the correlation between the reduction of animal fat in our diets and adverse health. Extra Credit: Read Eat Fat, Get Thin by Dr. Mark Hyman | | |
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3. Scant Evidence Behind Limiting Salt Intake (3 min read) by Aaron E. Carroll "Low-sodium diets are widely recommended for people who have a variety of ailments, but there’s little proof they help those with heart failure... [yet] most major medical organizations continue to recommend them." What would be more effective? "A push for more healthy holistic lifestyle changes in general... We could advise people to exercise regularly... and to eat more healthfully over all. Both the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet have been associated with lower rates of heart failure." Extra Credit: Revisiting a previous post from Newsletter #6: The Salt Scam | | |
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4. How to Intermittent Fast (5 minute read) by Emma Rose "Intermittent fasting is a powerful tool for successful and sustained weight loss... [it can] fast-track your weight loss goals by busting stubborn fat, reducing calories, and rewiring your metabolism for better performance." Intermittent fasting also kickstarts ketosis, lowers insulin levels, improves cholesterol, reduces inflammation, and boosts metabolism. What does the article recommend? "Swap breakfast for Bulletproof Coffee, and eat your remaining meals within a 6-hour window." | | |
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5. Olive Oil: The Salad Superstar (9 min read) by Dr. Joseph Mercola The benefits of consuming high quality extra virgin olive oil are many fold including helping you in managing type 2 diabetes, reducing inflammation, boosting antioxidant profile, improving heart health, reducing risk of alzheimer’s disease, and lowering the risk of cancer. The article provides a detailed guide on how to identify low quality olive oil and provides some recommendations when shopping for olive oil, including to check the harvest date, proper storage techniques, proper color and flavor, certification seal, etc. Extra Credit: My Favorite Olive Oil | | |
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