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Category: Nutrition

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  • The Atlantic Diet – Diet and Health Today

    The Atlantic Diet – Diet and Health Today

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    Summary

    The Atlantic Diet is not new. A ‘Southern European Atlantic Diet’ (from Northern Portugal and Galicia, a region in northwest Spain) has appeared in academic literature since 2010. The diet features whole foods and cooking from scratch and so it should have health benefits.

    The first results from the GALIAT trial (2021 paper) reported that adults in the intervention group lost weight as opposed to controls who gained weight. The adjusted average (mean) difference was 1.1kg, which was tiny over 6 months. The intervention group reported lower total cholesterol – the adjusted mean difference was 5.2 mg/dL. Changes in triglycerides, high-density lipoprotein cholesterol, inflammation markers, blood pressure, and glucose metabolism were not observed. The cholesterol differences can easily be explained in the usual way – plant sterols. A number of the foods provided to the diet group (olive oil and vegetables) or recommended in the diet (nuts, especially chestnuts) lower cholesterol because they contain plant sterols. The impact on health is not good, however (Ref 14).

    The 2024 Atlantic Diet publication claimed that diet group participants had lower risk of developing metabolic syndrome and fewer of the criterion for metabolic syndrome. These claims didn’t withstand scrutiny – particularly in the context of previous claims by the same authors from the 2021 paper and some new additions.

    You can read the full article below:

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    Zoe

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  • Celebrating Food, Activism, and Black History Month with Dr. Paule Joseph | NutritionFacts.org

    Celebrating Food, Activism, and Black History Month with Dr. Paule Joseph | NutritionFacts.org

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    We had the pleasure of talking with Dr. Paule Joseph about her work, food, activism, public health, and Black History Month. We hope you enjoy this interview.

    Please tell us a little bit about your work and career. 

    I am Dr. Paule Joseph, a dedicated nurse scientist and educator. My career is a fusion of clinical practice, research, and education, focusing on the intersection of sensory science, nutrition, and health.

    I am passionate about exploring how our senses, especially taste and smell, influence food choices, and how this impacts overall health, especially in the context of metabolic diseases. My work aims to deepen understanding in these areas to foster better health outcomes. My career has been a journey of combining nursing, science, and research to develop innovative strategies for health promotion and disease prevention. My research often delves into the cultural and historical aspects of food, examining how they shape our dietary choices and impact our health. Additionally, I’m deeply involved in education, aiming to bridge gaps in knowledge and foster a more comprehensive understanding of nutrition’s role in health.

    How do you educate people about the intersection of food, history, health, activism, and culture?

    Education on this intersection is multifaceted. I integrate academic research with community engagement, utilizing platforms like seminars, workshops, and social media to disseminate information. It is important to integrate historical perspectives to highlight how cultural practices and traditions have shaped current dietary habits. By giving talks and participating in community events, I aim to raise awareness about the impact of food choices on health. Activism plays a crucial role, as I advocate for equitable access to healthy food options, particularly in underserved communities.

    As a nurse scientist and educator, what do you envision as the way forward to encourage people to include more fruits and vegetables into their diets, and what health impact may this have?

    As a nurse and a scientist, I believe that the way forward involves a combination of education, accessibility, and personalized approaches. It’s vital to educate communities about the nutritional benefits of fruits and vegetables, using relatable and practical advice. Personalizing dietary advice to consider individual tastes, cultural backgrounds, and lifestyles can greatly enhance adherence. Simultaneously, we must work towards improving access to fresh produce, especially in food deserts. Community gardens, nutrition education programs in schools, and collaborations with local farmers can play a significant role in this. Increasing fruit and vegetable intake can lead to significant health improvements, including reduced risk of chronic diseases such as obesity and high blood pressure.

    What key message would you like to share with our audience about nutrition and public health?

    Nutrition is a cornerstone of public health. A balanced diet that is rich in diverse nutrients is essential for preventing chronic diseases and maintaining overall health. It’s crucial to understand the role of diet in health and to make informed food choices. It’s essential to understand the cultural and socioeconomic factors that influence dietary choices, work towards creating a society where healthy food options are accessible and affordable for everyone, and advocate for policies that ensure everyone has access to nutritious food. Public health strategies should include comprehensive nutritional education and policies that ensure equitable access to healthy food options for all communities. 

    What does Black History Month mean to you, and how is it significant to the work you do?

    Black History Month holds profound significance for me for reflection and celebration. It’s a time to reflect on the contributions and struggles of Black individuals throughout history, including around food and health. It’s an opportunity to honor the rich heritage and contributions of the Black community, including in the fields of science and healthcare. My work is influenced by this legacy, as I strive to address health disparities and honor the rich culinary traditions that have shaped Black culture. This month reinforces my commitment to advocate for health equity and cultural understanding in nutrition. It’s a reminder of the importance of culturally sensitive research and practice, and the need to amplify diverse voices in health sciences. It’s a time to honor past achievements and recommit to advancing health equity and nutritional well-being in the Black community.

    For more information about my work and latest updates, visit my website and follow me on social media at IG @Dr_paulejoseph, X @Dr_paulevj, Tiktok @drpaulevj, Threads dr_paulejoseph, LinkedIn, and Facebook.

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    Michael Greger M.D. FACLM

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  • RN Says Don’t Settle for Diagnoses

    RN Says Don’t Settle for Diagnoses

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    Don’t Settle: Summary

    In “Don’t Settle”, Kristy Roderick shared her personal journey towards functional medicine. Despite being trained and working as a registered nurse, she experienced a range of health problems which the conventional medical system failed to adequately address. Included in these were the challenges she faced after undergoing breast augmentation surgery – something she believes resulted in numerous health issues. Furthermore, she shared anecdotes about coping with ADHD and IBS and how the typical treatments were not improving her symptoms.

    Roderick also diverged her process of transitioning from the patient’s role to becoming an FDN practitioner. She touched on her growing curiosity about diet and started exploring the paleo and vegan diets, which would eventually lead her to the functional health space. Upon getting results from implementing changes, she decided to take the Functional Diagnostic Nutrition course to help others navigate the healthcare system, pushing people to question their diagnoses and seek alternative treatments.

    In the final part, Roderick emphasized the importance of patient empowerment. She stressed the indispensability of advocating for oneself when dealing with health care practitioners, opting not to accept diagnoses without question. By learning to voice their concerns and ask their doctors questions, patients can regain authority in their health. She also shared the rewarding experience of seeing her clients make consistent improvements in their health.

    Don’t Settle: Topics

    • Kristy’s first time looking at health in a holistic manner
    • Understanding the power of personal intuition in diagnosis
    • Highlighting the importance of patient advocacy in medical consultations
    • The significance of adopting lifestyle changes for health improvements
    • Questioning traditional diagnoses and seeking second opinions
    • The critical role Functional Diagnostic Nutrition practitioners play in wellness
    • Emphasis on the interconnectedness of various parts of the human body in health conditions
    • Importance of staying curious and open-minded about health knowledge
    • Factor of stress in various health conditions
    • Practicality and results of using lifestyle changes to improve health conditions
    • Role of diet changes in addressing health issues
    • Role of Functional Diagnostic Nutrition in putting Hashimoto’s into remission

    Where to Find Kristy Roderick

    More About FDN

    Visit our website, our YouTube, our Instagram, or our Facebook.

    Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.

    LEARN MORE ABOUT US

    Try FDN for FREE! 

    COURSE OVERVIEW

    DRESS WORKSHOP

    STRESS & HORMONE WORKSHOP

    5in5 WORKSHOP

    MEDICAL DIRECTOR PROGRAM

    HEALTH SPACE UNMASKED (UPCOMING LIVES)

    HEALTH SPACE UNMASKED – FREE EXPERT LED TRAINING SESSIONS

    FDN METHODOLOGY

    RESOURCES

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    Functional Diagnostic Nutrition

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  • The Pros of Early Time-Restricted Eating  | NutritionFacts.org

    The Pros of Early Time-Restricted Eating  | NutritionFacts.org

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    Calories eaten in the morning count less than calories eaten in the evening, and they’re healthier, too.
     
    Time-restricted feeding, where you limit the same amount of eating to a narrow evening window, has benefits compared to eating in the evening and earlier in the day, but it also has adverse effects because you’re eating so much, so late, as you can see below and at 0:12 my video The Benefits of Early Time-Restricted Eating. 

    The best of both worlds was demonstrated in 2018 when researchers put time-restricted feeding into a narrow window earlier in the day. As you can see below and at 0:28 in my video, individuals who were randomized to eat the same food, but only during an 8:00 a.m. to 3:00 p.m. eating window, experienced a drop in blood pressure, oxidative stress, and insulin resistance, even when all of the study subjects were maintained at the same weight. Same food, same weight, but with different results. The drops in blood pressure were extraordinary, from 123/82 down to 112/72 in five weeks, and that is comparable to the effectiveness of potent blood-pressure drugs.


    The longest study to date on time-restricted feeding only lasted for 16 weeks. It was a pilot study without a control group that involved only eight people, but the results are still worth noting. Overweight individuals, who, like most of us, had been eating for more than 14 hours a day, were instructed to stick to a consistent 10- to 12-hour feeding window of their own choosing, as you can see below and at 1:17 in my video. On average, they were able to successfully reduce their daily eating duration by about four and a half hours and had lost seven pounds within 16 weeks. 

    They also reported feeling more energetic and sleeping better, as seen in the graph below and at 1:32 in my video. This may help explain why “all participants voluntarily expressed an interest in continuing unsupervised with the 10-11 hr time-restricted eating regimen after the conclusion of the 16-week supervised intervention.” You don’t often see that after weight-loss studies. 

    Even more remarkably, eight months later and even one year post-study, they had retained their improved energy and sleep (see in the graph below and 1:55 in my video), as well as retained their weight loss (see in the graph below and 1:58 in my video)—all from one of the simplest of interventions: sticking to a consistent 10- to 12-hour feeding window of their own choosing. 
    How did it work? Even though the study “participants were not overtly asked to change nutrition quality or quantity,” they appeared to unintentionally eat hundreds of fewer calories a day. With self-selected time frames for eating, you wouldn’t necessarily think to expect circadian benefits, but because they had been asked to keep the eating window consistent throughout the week, “metabolic jet lag could be minimized.” The thinking is that because people tend to start their days later on weekends, they disrupt their own circadian rhythm. And, indeed, it is as if they had flown a few time zones west on Friday evening, then flew back east on Monday morning, as you can see in the graph below and at 2:40 in my video. So, some of the metabolic advantages may have been due to maintaining a more regular eating schedule. 


    Early or mid-day time-restricted feeding may have other benefits as well. Prolonged nightly fasting with reduced evening food intake has been associated with lower levels of inflammation and has also been linked to better blood sugar control, both of which might be expected to lower the risk of diseases, such as breast cancer. So, data were collected on thousands of breast cancer survivors to see if nightly fasting duration made a difference. Those who couldn’t go more than 13 hours every night without eating had a 36 percent higher risk of cancer recurrence. These findings have led to the suggestion that efforts to “avoid eating after 8 pm and fast for 13 h or more overnight may be a beneficial consideration for those patients looking to decrease cancer risk and recurrence,” though we would need a randomized controlled trial to know for sure. 
     
    Early time-restricted feeding may even play a role in the health of perhaps the longest-living population in the world, the Seventh-day Adventist Blue Zone in California. As you can see in the graph below and at 3:55 in my video, slim, vegetarian, nut-eating, exercising, non-smoking Adventists live about a decade longer than the general population. 

    Their greater life expectancy has been ascribed to these healthy lifestyle behaviors, but there’s one lesser-known component that may also be playing a role. Historically, eating two large meals a day, breakfast and lunch, with a prolonged overnight fast, was a part of Adventist teachings. Today, only about one in ten Adventists surveyed were eating just two meals a day. However, most of them, more than 60 percent of them, reported that breakfast or lunch was their largest meal of the day, as you can see below and at 4:26 in my video. Though this has yet to be studied concerning longevity, frontloading one’s calories earlier in the day with a prolonged nightly fast has been associated with significant weight loss over time. This led the researchers to conclude: “Eating breakfast and lunch 5–6 h apart and making the overnight fast last 18–19 h may be a useful practical strategy” for weight control. The weight may be worth the wait. 


    For more on fasting, click here. 
     
    My big takeaway from all of the intermittent fasting research I looked at is, whenever possible, eat earlier in the day. At the very least, avoid late-night eating whenever you can. Eating breakfast like a king and lunch like a prince, with or without an early dinner for a pauper, would probably be best. 
     
    For more on fasting, fasting for disease reversal, and fasting and cancer, check the related videos below.  

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    Michael Greger M.D. FACLM

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  • Is Your Perfume Poisoning Your Family?

    Is Your Perfume Poisoning Your Family?

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    If you’re a perfume wearer, can I be the one to tell you that it doesn’t smell good. I know you may love it. It may feel like your safety blanket, a second skin, part of your brand or identity or maybe makes you feel fancy. To anyone who doesn’t wear a conventional, chemical-based perfume, what you actually smell like is a chemical shit storm. It’s gross. I am not just saying that to stir the pot. If you are a perfume wearer, there is a good chance that I cringe at the thought of you coming over, or giving me or my kid a hug. I don’t ever want to hug you because I don’t want to have your fragrance on my clothes and in my hair all day. I don’t want you to hang your coat next to mine, as mine will pick up the smell.

    Those chemicals are potent and persistent.

    Perfumes and fragrances are extremely popular. I know there are many people who can’t even think about leaving the house without a little spritz. By 2025, the global fragrance market, which includes perfume, deodorant and antiperspirant, is predicted to be worth over USD$92 billion. Perfumes tend to draw on essential oils in their formulations, but also include a number of chemicals (many known and probable carcinogens) that are outright health hazards.

    Fragrance is referred to as the new second-hand smoke. And for very good reason. This isn’t just about you and your preferences. Your perfume habit affects everyone around you – including children who are at the highest risk health-wise.

    What is Perfume Made Of?

    You may have seen a number of names for products, including perfume, eau de parfum, eau de toilette (you know this means toilet water, right?) and eau de cologne. They get these names by the concentrations of essences or oils the product contains. Perfume has the highest concentration of oils/essences, while eau de cologne has the least. Cologne is also typically associated with men, and perfumes with women.

    It gets a little confusing when perfumes are also called fragrances. Fragrance, as a term, is used interchangeably with perfume to refer to the entire bottle or product, and fragrance is also an ingredient found in products. But it doesn’t quite end there – fragrance, in and of itself, is an umbrella ingredient that can include thousands of chemicals that are untested and potentially unsafe. Fragrance is listed instead of each individual ingredient so companies can protect their trade secrets or signature scents.

    A study of 17 popular name brand fragrances found, on average, 14 secret ingredients per product that were not listed on the label but found through testing. You can read an extensive report on the risks of fragrance, including assessments of popular products, right here. The Canadian version is here.

    Government Regulations for Perfume

    The laws around perfumes and fragrances depend on where you live. The United States has a very relaxed approach to cosmetics, while Canadian and EU laws are more strident.

    Hidden chemicals in perfumes

    I’ve included some highlights below, but in general, the perfume industry is self-regulating. Countries like Canada and Europe, as well as the US, consult The International Fragrance Association (IFRA) and the Research Institute for Fragrance Materials (RIFM) for advice on safety standards. RIFM uses experts that aren’t affiliated commercially with perfume companies and publishes in peer-reviewed journals.

    United States: Perfume Regulation Highlights

    • Cosmetic ingredients, except for colour additives, do not need FDA approval before going to market.
    • Fragrance, which can be a collection of natural and synthetic ingredients, is allowed to be listed only as ‘fragrance’ on the label in order to protect trade secrets.
    • The FDA prohibits misbranding (false labelling) or adulterating cosmetics, and will take companies to court if they violate this. You can read more about how the FDA defines misbranding and adulterating here.
    • According to the FDA: “Companies and individuals who manufacture or market cosmetics have a legal responsibility to ensure the safety of their products. Neither the law nor FDA regulations require specific tests to demonstrate the safety of individual products or ingredients. The law also does not require cosmetic companies to share their safety information with FDA.” (bolded emphasis mine)
    • The FDA doesn’t require allergen-friendly labelling for cosmetics. If citizens have a fragrance allergy or sensitivity, the government recommends choosing fragrance-free products, reading labels and calling companies for information. But if you have a fragrance allergy and the FDA doesn’t require all of the ingredients in fragrances to be listed to protect a company’s trade secrets, how can we know if a product is truly safe?

    Basically, what we have going on is an honour system. If the government doesn’t require companies to show their products are safe or share their data, where is the accountability? If I gave you a math test without asking you to show the steps you used to get to the final answers and didn’t even ask you to hand in the test for review at all, how would I know you actually knew the math? Except, in this case, there is more at stake than numbers.

    Canada: Perfume Regulation Highlights

    • Canada consults the IFRA and RIFM for safety data.
    • Cosmetic products sold in Canada must meet the requirements of the Food and Drugs Act and the Cosmetic Regulations. Ingredients must be disclosed and labelled.
    • Canada has a Cosmetics Ingredient Hotlist that lists all prohibited and restricted ingredients. Prohibited ingredients cannot be used at all, while restricted ingredients can only be used under certain conditions or concentrations.
    • If Health Canada finds a fragrance ingredient unsafe, it will prohibit use and put it on the hotlist. However, “components of a fragrance can be listed as individual ingredients or can be listed under the term ‘parfum’ “. You’ll still need to delve into labels and ask more questions if you see the word ‘parfum’, as parfum could be a compendium of more ingredients.
    • Health Canada regularly reviews ingredients and the scientific data around them to assess safety.

    Common Toxic Ingredients in Perfume

    Here are two charts shared in this report.

    Perfume chemicalsPerfume chemicals

    Common Perfume and Cosmetic Ingredients That Can Impact Our Health:

    I delve into the health risks of ingredients to avoid in personal care products in more detail here, and let’s talk about some fragrance/perfume specific risks below.

    Health Risks of Perfume

    Aside from the health risks of common ingredients in perfumes and other scented personal care products (fragrance, parabens, etc.), there is evidence that fragrances can cause or aggravate certain health conditions. Remember, this isn’t just about you but affects everyone who can smell you – your partner, children, co-workers, friends, that little old lady beside you on the bus.

    These include:

    • Headaches: A study of 200 migraine sufferers and 200 participants with tension headaches found that odours from perfume can trigger migraines within minutes.
    • Contact Dermatitis: Fragrances are one of the most common causes of contact dermatitis and contact allergies. A number of studies that use patch tests show that physical exposure to perfumes and fragrance ingredients can cause contact dermatitis, exacerbate eczema, and cause rashes. 
    • Asthma: One study of perfume strips showed that inhaling perfume can exacerbate symptoms and cause airway obstruction in asthma patients, while another found that perfume can instigate asthma-like respiratory symptoms. In a 19-year surveillance of workplace asthma in California, researchers discovered that fragrance used at work was commonly associated with work-related asthma (WRA), and that 242 of the recorded cases of WRA were linked to perfume or cologne. Finally, in a self-reported national survey of just over 1,100 people, 46.2% of asthmatics reported adverse effects after being near someone wearing a fragrance product – and 35.4% said they missed out on work or lost jobs due to workplace fragrance exposure.
    • Respiratory Issues: In a study that compared healthy volunteers to people with perfume-induced respiratory issues, blood tests showed an increase in histamine production in the group with respiratory issues. Histamine is part of our immune response to pathogens in our bodies and can cause inflammation. People with respiratory and lung issues also report being affected by scents and perfumes.
    • Endocrine Disruption: Many of the chemicals used in perfumes can alter the endocrine system. A study that tested a range of 213 household and personal products found a number of endocrine-disrupting chemicals including BPA, phthalates, parabens and fragrances. In an analysis of 5 different types of phthalates in 47 brands of perfumes, researchers said they found ‘considerable amounts’ of phthalates in all brands, and a few had phthalate amounts that were above threshold limits.
    • DNA Damage: In a follow-up study by the researchers who tested phthalates in 47 perfumes, they discovered that all the perfumes they tested induced DNA damage.

    Better Alternatives to Conventional Perfume

    What do you do if you love perfume, but not the health risks?

    • DIY Perfume. Make your own scents using high-quality essential oils. You can mix and match to suit your tastes and mood! Here is one to start off with.
    • Buy Non-Toxic Perfume. Read labels and source companies that use ingredients you trust. As you may already know, I am a huge fan of Living Libations*. Their perfumes and colognes use pure essential oils. They aren’t overpowering and don’t last forever after you apply them, and that’s OK.

    Why Are We Using Perfume?

    Interestingly, the FDA says, “If a product is intended to be applied to a person’s body to make the person more attractive, it’s a cosmetic under the law.” Fragrance falls under this category of products.

    And hey, I know that we want to feel good about ourselves and look great, and how we smell is a part of that. Yet painting over foul smells with perfumes and fragrances isn’t going to resolve the source of that smell – so what is the underlying issue here? Is there a bigger health problem that needs to be addressed? As I’ve written before when talking about hair, skin, and beauty products, much of our success relies on what we do internally from the inside out.

    Resolving body odor may be as simple as taking a shower, or the solution may involve a deeper dive into diet and lifestyle practices.

    Creating a Fragrance-Free Work Environment

    Depending on where you live there may or may not be policies in place restricting fragrances in the workplace. In recent years there has been an increased awareness about fragrance sensitivities, and you’ve probably seen signs posted in doctors’ offices, community centres, gyms, yoga studios, and schools requesting scent-free environments. If this is something you’d like to implement at your workplace, the Canadian Centre for Occupational Health and Safety has detailed tips about how to create a scent-free policy.

    Further Reading on Fragrance and Personal Care Products

    Adjusting our perfume habits can be challenging at first. Once you go unscented or use naturally scented options, it’s often hard to return to those conventional products! You’ll start to smell them for what they really are.

    *This post contains affiliate links

    perfumeperfume

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    Meghan Telpner

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  • Is Your Perfume Poisoning Your Family?

    Is Your Perfume Poisoning Your Family?

    [ad_1]

    If you’re a perfume wearer, can I be the one to tell you that it doesn’t smell good. I know you may love it. It may feel like your safety blanket, a second skin, part of your brand or identity or maybe makes you feel fancy. To anyone who doesn’t wear a conventional, chemical-based perfume, what you actually smell like is a chemical shit storm. It’s gross. I am not just saying that to stir the pot. If you are a perfume wearer, there is a good chance that I cringe at the thought of you coming over, or giving me or my kid a hug. I don’t ever want to hug you because I don’t want to have your fragrance on my clothes and in my hair all day. I don’t want you to hang your coat next to mine, as mine will pick up the smell.

    Those chemicals are potent and persistent.

    Perfumes and fragrances are extremely popular. I know there are many people who can’t even think about leaving the house without a little spritz. By 2025, the global fragrance market, which includes perfume, deodorant and antiperspirant, is predicted to be worth over USD$92 billion. Perfumes tend to draw on essential oils in their formulations, but also include a number of chemicals (many known and probable carcinogens) that are outright health hazards.

    Fragrance is referred to as the new second-hand smoke. And for very good reason. This isn’t just about you and your preferences. Your perfume habit affects everyone around you – including children who are at the highest risk health-wise.

    What is Perfume Made Of?

    You may have seen a number of names for products, including perfume, eau de parfum, eau de toilette (you know this means toilet water, right?) and eau de cologne. They get these names by the concentrations of essences or oils the product contains. Perfume has the highest concentration of oils/essences, while eau de cologne has the least. Cologne is also typically associated with men, and perfumes with women.

    It gets a little confusing when perfumes are also called fragrances. Fragrance, as a term, is used interchangeably with perfume to refer to the entire bottle or product, and fragrance is also an ingredient found in products. But it doesn’t quite end there – fragrance, in and of itself, is an umbrella ingredient that can include thousands of chemicals that are untested and potentially unsafe. Fragrance is listed instead of each individual ingredient so companies can protect their trade secrets or signature scents.

    A study of 17 popular name brand fragrances found, on average, 14 secret ingredients per product that were not listed on the label but found through testing. You can read an extensive report on the risks of fragrance, including assessments of popular products, right here. The Canadian version is here.

    Government Regulations for Perfume

    The laws around perfumes and fragrances depend on where you live. The United States has a very relaxed approach to cosmetics, while Canadian and EU laws are more strident.

    Hidden chemicals in perfumes

    I’ve included some highlights below, but in general, the perfume industry is self-regulating. Countries like Canada and Europe, as well as the US, consult The International Fragrance Association (IFRA) and the Research Institute for Fragrance Materials (RIFM) for advice on safety standards. RIFM uses experts that aren’t affiliated commercially with perfume companies and publishes in peer-reviewed journals.

    United States: Perfume Regulation Highlights

    • Cosmetic ingredients, except for colour additives, do not need FDA approval before going to market.
    • Fragrance, which can be a collection of natural and synthetic ingredients, is allowed to be listed only as ‘fragrance’ on the label in order to protect trade secrets.
    • The FDA prohibits misbranding (false labelling) or adulterating cosmetics, and will take companies to court if they violate this. You can read more about how the FDA defines misbranding and adulterating here.
    • According to the FDA: “Companies and individuals who manufacture or market cosmetics have a legal responsibility to ensure the safety of their products. Neither the law nor FDA regulations require specific tests to demonstrate the safety of individual products or ingredients. The law also does not require cosmetic companies to share their safety information with FDA.” (bolded emphasis mine)
    • The FDA doesn’t require allergen-friendly labelling for cosmetics. If citizens have a fragrance allergy or sensitivity, the government recommends choosing fragrance-free products, reading labels and calling companies for information. But if you have a fragrance allergy and the FDA doesn’t require all of the ingredients in fragrances to be listed to protect a company’s trade secrets, how can we know if a product is truly safe?

    Basically, what we have going on is an honour system. If the government doesn’t require companies to show their products are safe or share their data, where is the accountability? If I gave you a math test without asking you to show the steps you used to get to the final answers and didn’t even ask you to hand in the test for review at all, how would I know you actually knew the math? Except, in this case, there is more at stake than numbers.

    Canada: Perfume Regulation Highlights

    • Canada consults the IFRA and RIFM for safety data.
    • Cosmetic products sold in Canada must meet the requirements of the Food and Drugs Act and the Cosmetic Regulations. Ingredients must be disclosed and labelled.
    • Canada has a Cosmetics Ingredient Hotlist that lists all prohibited and restricted ingredients. Prohibited ingredients cannot be used at all, while restricted ingredients can only be used under certain conditions or concentrations.
    • If Health Canada finds a fragrance ingredient unsafe, it will prohibit use and put it on the hotlist. However, “components of a fragrance can be listed as individual ingredients or can be listed under the term ‘parfum’ “. You’ll still need to delve into labels and ask more questions if you see the word ‘parfum’, as parfum could be a compendium of more ingredients.
    • Health Canada regularly reviews ingredients and the scientific data around them to assess safety.

    Common Toxic Ingredients in Perfume

    Here are two charts shared in this report.

    Perfume chemicalsPerfume chemicals

    Common Perfume and Cosmetic Ingredients That Can Impact Our Health:

    I delve into the health risks of ingredients to avoid in personal care products in more detail here, and let’s talk about some fragrance/perfume specific risks below.

    Health Risks of Perfume

    Aside from the health risks of common ingredients in perfumes and other scented personal care products (fragrance, parabens, etc.), there is evidence that fragrances can cause or aggravate certain health conditions. Remember, this isn’t just about you but affects everyone who can smell you – your partner, children, co-workers, friends, that little old lady beside you on the bus.

    These include:

    • Headaches: A study of 200 migraine sufferers and 200 participants with tension headaches found that odours from perfume can trigger migraines within minutes.
    • Contact Dermatitis: Fragrances are one of the most common causes of contact dermatitis and contact allergies. A number of studies that use patch tests show that physical exposure to perfumes and fragrance ingredients can cause contact dermatitis, exacerbate eczema, and cause rashes. 
    • Asthma: One study of perfume strips showed that inhaling perfume can exacerbate symptoms and cause airway obstruction in asthma patients, while another found that perfume can instigate asthma-like respiratory symptoms. In a 19-year surveillance of workplace asthma in California, researchers discovered that fragrance used at work was commonly associated with work-related asthma (WRA), and that 242 of the recorded cases of WRA were linked to perfume or cologne. Finally, in a self-reported national survey of just over 1,100 people, 46.2% of asthmatics reported adverse effects after being near someone wearing a fragrance product – and 35.4% said they missed out on work or lost jobs due to workplace fragrance exposure.
    • Respiratory Issues: In a study that compared healthy volunteers to people with perfume-induced respiratory issues, blood tests showed an increase in histamine production in the group with respiratory issues. Histamine is part of our immune response to pathogens in our bodies and can cause inflammation. People with respiratory and lung issues also report being affected by scents and perfumes.
    • Endocrine Disruption: Many of the chemicals used in perfumes can alter the endocrine system. A study that tested a range of 213 household and personal products found a number of endocrine-disrupting chemicals including BPA, phthalates, parabens and fragrances. In an analysis of 5 different types of phthalates in 47 brands of perfumes, researchers said they found ‘considerable amounts’ of phthalates in all brands, and a few had phthalate amounts that were above threshold limits.
    • DNA Damage: In a follow-up study by the researchers who tested phthalates in 47 perfumes, they discovered that all the perfumes they tested induced DNA damage.

    Better Alternatives to Conventional Perfume

    What do you do if you love perfume, but not the health risks?

    • DIY Perfume. Make your own scents using high-quality essential oils. You can mix and match to suit your tastes and mood! Here is one to start off with.
    • Buy Non-Toxic Perfume. Read labels and source companies that use ingredients you trust. As you may already know, I am a huge fan of Living Libations*. Their perfumes and colognes use pure essential oils. They aren’t overpowering and don’t last forever after you apply them, and that’s OK.

    Why Are We Using Perfume?

    Interestingly, the FDA says, “If a product is intended to be applied to a person’s body to make the person more attractive, it’s a cosmetic under the law.” Fragrance falls under this category of products.

    And hey, I know that we want to feel good about ourselves and look great, and how we smell is a part of that. Yet painting over foul smells with perfumes and fragrances isn’t going to resolve the source of that smell – so what is the underlying issue here? Is there a bigger health problem that needs to be addressed? As I’ve written before when talking about hair, skin, and beauty products, much of our success relies on what we do internally from the inside out.

    Resolving body odor may be as simple as taking a shower, or the solution may involve a deeper dive into diet and lifestyle practices.

    Creating a Fragrance-Free Work Environment

    Depending on where you live there may or may not be policies in place restricting fragrances in the workplace. In recent years there has been an increased awareness about fragrance sensitivities, and you’ve probably seen signs posted in doctors’ offices, community centres, gyms, yoga studios, and schools requesting scent-free environments. If this is something you’d like to implement at your workplace, the Canadian Centre for Occupational Health and Safety has detailed tips about how to create a scent-free policy.

    Further Reading on Fragrance and Personal Care Products

    Adjusting our perfume habits can be challenging at first. Once you go unscented or use naturally scented options, it’s often hard to return to those conventional products! You’ll start to smell them for what they really are.

    *This post contains affiliate links

    perfumeperfume

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  • Is Your Perfume Poisoning Your Family?

    Is Your Perfume Poisoning Your Family?

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    If you’re a perfume wearer, can I be the one to tell you that it doesn’t smell good. I know you may love it. It may feel like your safety blanket, a second skin, part of your brand or identity or maybe makes you feel fancy. To anyone who doesn’t wear a conventional, chemical-based perfume, what you actually smell like is a chemical shit storm. It’s gross. I am not just saying that to stir the pot. If you are a perfume wearer, there is a good chance that I cringe at the thought of you coming over, or giving me or my kid a hug. I don’t ever want to hug you because I don’t want to have your fragrance on my clothes and in my hair all day. I don’t want you to hang your coat next to mine, as mine will pick up the smell.

    Those chemicals are potent and persistent.

    Perfumes and fragrances are extremely popular. I know there are many people who can’t even think about leaving the house without a little spritz. By 2025, the global fragrance market, which includes perfume, deodorant and antiperspirant, is predicted to be worth over USD$92 billion. Perfumes tend to draw on essential oils in their formulations, but also include a number of chemicals (many known and probable carcinogens) that are outright health hazards.

    Fragrance is referred to as the new second-hand smoke. And for very good reason. This isn’t just about you and your preferences. Your perfume habit affects everyone around you – including children who are at the highest risk health-wise.

    What is Perfume Made Of?

    You may have seen a number of names for products, including perfume, eau de parfum, eau de toilette (you know this means toilet water, right?) and eau de cologne. They get these names by the concentrations of essences or oils the product contains. Perfume has the highest concentration of oils/essences, while eau de cologne has the least. Cologne is also typically associated with men, and perfumes with women.

    It gets a little confusing when perfumes are also called fragrances. Fragrance, as a term, is used interchangeably with perfume to refer to the entire bottle or product, and fragrance is also an ingredient found in products. But it doesn’t quite end there – fragrance, in and of itself, is an umbrella ingredient that can include thousands of chemicals that are untested and potentially unsafe. Fragrance is listed instead of each individual ingredient so companies can protect their trade secrets or signature scents.

    A study of 17 popular name brand fragrances found, on average, 14 secret ingredients per product that were not listed on the label but found through testing. You can read an extensive report on the risks of fragrance, including assessments of popular products, right here. The Canadian version is here.

    Government Regulations for Perfume

    The laws around perfumes and fragrances depend on where you live. The United States has a very relaxed approach to cosmetics, while Canadian and EU laws are more strident.

    Hidden chemicals in perfumes

    I’ve included some highlights below, but in general, the perfume industry is self-regulating. Countries like Canada and Europe, as well as the US, consult The International Fragrance Association (IFRA) and the Research Institute for Fragrance Materials (RIFM) for advice on safety standards. RIFM uses experts that aren’t affiliated commercially with perfume companies and publishes in peer-reviewed journals.

    United States: Perfume Regulation Highlights

    • Cosmetic ingredients, except for colour additives, do not need FDA approval before going to market.
    • Fragrance, which can be a collection of natural and synthetic ingredients, is allowed to be listed only as ‘fragrance’ on the label in order to protect trade secrets.
    • The FDA prohibits misbranding (false labelling) or adulterating cosmetics, and will take companies to court if they violate this. You can read more about how the FDA defines misbranding and adulterating here.
    • According to the FDA: “Companies and individuals who manufacture or market cosmetics have a legal responsibility to ensure the safety of their products. Neither the law nor FDA regulations require specific tests to demonstrate the safety of individual products or ingredients. The law also does not require cosmetic companies to share their safety information with FDA.” (bolded emphasis mine)
    • The FDA doesn’t require allergen-friendly labelling for cosmetics. If citizens have a fragrance allergy or sensitivity, the government recommends choosing fragrance-free products, reading labels and calling companies for information. But if you have a fragrance allergy and the FDA doesn’t require all of the ingredients in fragrances to be listed to protect a company’s trade secrets, how can we know if a product is truly safe?

    Basically, what we have going on is an honour system. If the government doesn’t require companies to show their products are safe or share their data, where is the accountability? If I gave you a math test without asking you to show the steps you used to get to the final answers and didn’t even ask you to hand in the test for review at all, how would I know you actually knew the math? Except, in this case, there is more at stake than numbers.

    Canada: Perfume Regulation Highlights

    • Canada consults the IFRA and RIFM for safety data.
    • Cosmetic products sold in Canada must meet the requirements of the Food and Drugs Act and the Cosmetic Regulations. Ingredients must be disclosed and labelled.
    • Canada has a Cosmetics Ingredient Hotlist that lists all prohibited and restricted ingredients. Prohibited ingredients cannot be used at all, while restricted ingredients can only be used under certain conditions or concentrations.
    • If Health Canada finds a fragrance ingredient unsafe, it will prohibit use and put it on the hotlist. However, “components of a fragrance can be listed as individual ingredients or can be listed under the term ‘parfum’ “. You’ll still need to delve into labels and ask more questions if you see the word ‘parfum’, as parfum could be a compendium of more ingredients.
    • Health Canada regularly reviews ingredients and the scientific data around them to assess safety.

    Common Toxic Ingredients in Perfume

    Here are two charts shared in this report.

    Perfume chemicalsPerfume chemicals

    Common Perfume and Cosmetic Ingredients That Can Impact Our Health:

    I delve into the health risks of ingredients to avoid in personal care products in more detail here, and let’s talk about some fragrance/perfume specific risks below.

    Health Risks of Perfume

    Aside from the health risks of common ingredients in perfumes and other scented personal care products (fragrance, parabens, etc.), there is evidence that fragrances can cause or aggravate certain health conditions. Remember, this isn’t just about you but affects everyone who can smell you – your partner, children, co-workers, friends, that little old lady beside you on the bus.

    These include:

    • Headaches: A study of 200 migraine sufferers and 200 participants with tension headaches found that odours from perfume can trigger migraines within minutes.
    • Contact Dermatitis: Fragrances are one of the most common causes of contact dermatitis and contact allergies. A number of studies that use patch tests show that physical exposure to perfumes and fragrance ingredients can cause contact dermatitis, exacerbate eczema, and cause rashes. 
    • Asthma: One study of perfume strips showed that inhaling perfume can exacerbate symptoms and cause airway obstruction in asthma patients, while another found that perfume can instigate asthma-like respiratory symptoms. In a 19-year surveillance of workplace asthma in California, researchers discovered that fragrance used at work was commonly associated with work-related asthma (WRA), and that 242 of the recorded cases of WRA were linked to perfume or cologne. Finally, in a self-reported national survey of just over 1,100 people, 46.2% of asthmatics reported adverse effects after being near someone wearing a fragrance product – and 35.4% said they missed out on work or lost jobs due to workplace fragrance exposure.
    • Respiratory Issues: In a study that compared healthy volunteers to people with perfume-induced respiratory issues, blood tests showed an increase in histamine production in the group with respiratory issues. Histamine is part of our immune response to pathogens in our bodies and can cause inflammation. People with respiratory and lung issues also report being affected by scents and perfumes.
    • Endocrine Disruption: Many of the chemicals used in perfumes can alter the endocrine system. A study that tested a range of 213 household and personal products found a number of endocrine-disrupting chemicals including BPA, phthalates, parabens and fragrances. In an analysis of 5 different types of phthalates in 47 brands of perfumes, researchers said they found ‘considerable amounts’ of phthalates in all brands, and a few had phthalate amounts that were above threshold limits.
    • DNA Damage: In a follow-up study by the researchers who tested phthalates in 47 perfumes, they discovered that all the perfumes they tested induced DNA damage.

    Better Alternatives to Conventional Perfume

    What do you do if you love perfume, but not the health risks?

    • DIY Perfume. Make your own scents using high-quality essential oils. You can mix and match to suit your tastes and mood! Here is one to start off with.
    • Buy Non-Toxic Perfume. Read labels and source companies that use ingredients you trust. As you may already know, I am a huge fan of Living Libations*. Their perfumes and colognes use pure essential oils. They aren’t overpowering and don’t last forever after you apply them, and that’s OK.

    Why Are We Using Perfume?

    Interestingly, the FDA says, “If a product is intended to be applied to a person’s body to make the person more attractive, it’s a cosmetic under the law.” Fragrance falls under this category of products.

    And hey, I know that we want to feel good about ourselves and look great, and how we smell is a part of that. Yet painting over foul smells with perfumes and fragrances isn’t going to resolve the source of that smell – so what is the underlying issue here? Is there a bigger health problem that needs to be addressed? As I’ve written before when talking about hair, skin, and beauty products, much of our success relies on what we do internally from the inside out.

    Resolving body odor may be as simple as taking a shower, or the solution may involve a deeper dive into diet and lifestyle practices.

    Creating a Fragrance-Free Work Environment

    Depending on where you live there may or may not be policies in place restricting fragrances in the workplace. In recent years there has been an increased awareness about fragrance sensitivities, and you’ve probably seen signs posted in doctors’ offices, community centres, gyms, yoga studios, and schools requesting scent-free environments. If this is something you’d like to implement at your workplace, the Canadian Centre for Occupational Health and Safety has detailed tips about how to create a scent-free policy.

    Further Reading on Fragrance and Personal Care Products

    Adjusting our perfume habits can be challenging at first. Once you go unscented or use naturally scented options, it’s often hard to return to those conventional products! You’ll start to smell them for what they really are.

    *This post contains affiliate links

    perfumeperfume

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    Meghan Telpner

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  • Wired but Tired: How To Finally Beat Insomnia

    Wired but Tired: How To Finally Beat Insomnia

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    Wired But Tired: Summary

    Have you ever been wired but tired? Detective Ev engages in an insightful discussion with Annika Carroll, an FDN practitioner specialized in sleep and the founder of Sleep Like a Boss. They discuss how underlying health issues like gut issues, hormonal imbalance, and stress contribute to sleep disorders and how these can be addressed.

    The conversation further explores the impact of food sensitivities, light and temperature management, hormones, and stress level on sleep quality. They also dive into how functional medicine can improve sleep issues with real-life testimonials from patients who have managed to enhance their sleep through targeted health interventions.

    Key speaker points include the importance of good sleep for overall health, the connection between gut health and sleep, blood sugar regulation impact on sleep, and practical ways to improve sleep quality such as managing room temperature, diet adjustments, regulating light exposure, and considering separate sleeping arrangements for couples struggling with sleep issues. 

    Throughout the conversation, they emphasize the need for individual-centered approaches considering the unique health conditions and sleep patterns of each person.

    Wired But Tired: Topics

    • Annika Carroll is an FDN practitioner and a health and sleep coach for women, using her own experiences to make sleep coaching accessible.
    • Annika speaks about her own journey with health problems, recalling how she ran on stress hormones and ignored her body’s signals, which led to health problems later in life.
    • She suffered from insomnia and burnout and sought help from a naturopath, who conducted a range of tests and helped her address some of her issues.
    • Moreover, she discusses the role of gut health, hormones, and stress in her sleep problems.
    • When the naturopath’s approach didn’t fully resolve her issues, she turned to an FDN practitioner, who she could relate to due to her health struggles, and found help in dealing with her sleep and health issues.
    • In her discussion, she emphasizes the importance of improving sleep quality, and mentions how issues like fluctuating blood sugar levels, gut health, toxic load, and temperature can influence sleep.
    • She also advises people to keep their room temperature cool, avoid eating too late or too early, and reduce blue light exposure for better sleep quality.
    • Addressing the issue of menopause, she shares tips such as wearing cotton socks and temperature regulating pajamas, and reducing the room temperature to achieve better sleep quality.
    • She details how she worked with a client, identified her sleeping issues and helped her improve her sleep and energy levels, contributing to an overall improvement in their quality of life.
    • Annika emphasizes the role of FDN in her journey of learning to manage her sleep issues and in helping others deal with theirs.
    • Annika advises listeners to do something everyday that puts a smile on their face. This simple act can contribute to better overall health and improve sleep.

    Where to Find Annika Carroll

    More About FDN

    Visit our website, our YouTube, our Instagram, or our Facebook.

    Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.

    LEARN MORE ABOUT US

    Try FDN for FREE! 

    COURSE OVERVIEW

    DRESS WORKSHOP

    STRESS & HORMONE WORKSHOP

    5in5 WORKSHOP

    MEDICAL DIRECTOR PROGRAM

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    HEALTH SPACE UNMASKED – FREE EXPERT LED TRAINING SESSIONS

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    Functional Diagnostic Nutrition

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  • The Reign of Refreshment: Why Volley Leads the Tequila Seltzer Revolution 

    The Reign of Refreshment: Why Volley Leads the Tequila Seltzer Revolution 

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    Feb 26, 2024

    In the ever-evolving landscape of ready-to-drink beverages, one brand stands out as a true game-changer: Volley. As the demand for innovative and refreshing drinks continues to soar, Volley has emerged as the leader of the pack, redefining the tequila seltzer experience with its unparalleled quality and commitment to authenticity.

     

    Crafted to Perfection: The Volley Difference 

     

    What sets Volley apart from the rest? It all begins with the quality of its ingredients. Volley’s tequila seltzers are meticulously crafted using 100% blue agave tequila, sourced from Jalisco, Mexico – the heartland of tequila production. This dedication to authenticity ensures that every sip delivers the unmistakable taste of premium tequila, setting Volley leagues ahead of its competitors.

     

    But Volley doesn’t stop there. Each can is infused with real fruit juice, resulting in a crisp and refreshing taste that’s second to none. Whether you’re savoring the zesty citrus notes of their Classic Lime flavor or indulging in the tropical paradise of their Mango flavor, Volley offers a flavor profile to suit every palate.

     

     

    More Than Just a Drink: The Volley Experience

     

    Beyond its exceptional taste, Volley embodies a lifestyle rooted in celebration, adventure, and the joy of living in the moment. With its vibrant and colorful branding, Volley captures the essence of carefree summer days spent soaking up the sun with friends – a feeling that transcends the beverage itself.

     

    But perhaps what truly sets Volley apart is that it contains just 3 ingredients: premium tequila, organic juice (either ginger, lime, mango or grapefruit). And none of them contain any natural flavors at all, unlike most seltzers on the market. 

     

    Join the Volley Movement: Where to Find Your Next Sip

     

    Ready to elevate your drinking experience with Volley? You’re in luck – Volley’s tequila seltzers are readily available at select retailers and online platforms across the country. Whether you’re stocking up for your next backyard barbecue or looking to unwind after a long day, Volley offers the perfect solution for any occasion.

     

    So, why settle for ordinary when you can experience the extraordinary with Volley? Join the movement today and discover it for yourself! 

     

     

     

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  • New UK (NICE) guidelines for CVD – Diet and Health Today

    New UK (NICE) guidelines for CVD – Diet and Health Today

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    Introduction to NICE

    There is a public organisation in the UK called The National Institute for Health and Care Excellence (NICE). It was originally called The National Institute for Clinical Excellence (also NICE) when it was set up by Frank Dobson, Labour Health Minister, in 1999. NICE produces guidelines on every aspect of health and care that you can think of. There are NICE guidelines for every drug, every intervention, every procedure. There are guidelines from Caesarean birth (Ref 1) to Palliative care (Ref 2), with obesity in between (Ref 3). The most recent NICE guidelines, at the time of writing this note, were published on 7th February 2024 and they were called “Belumosudil for treating chronic graft-versus-host disease after 2 or more systemic treatments in people 12 years and over” (Ref 4). That shows the level of detail covered by NICE guidelines and just how many guidelines there are.

    NICE used to be described as an independent body. The word independent has long since been dropped. I was writing about NICE’s lack of independence 10 years ago (Ref 5). My posts on NICE can be seen here (Ref 6). My research into NICE conflicts of interest used to attract the interest of journalists. For example, I was invited to write an article in the Independent in July 2014 (Ref 7). The NICE position is now that guideline committee members declare their conflicts and that’s all that needs to be done (Ref 5). There’s no need for the word “independent” anymore. That’s like a cat declaring an interest in birds and then being deemed OK to reside in an aviary!

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    Zoe

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  • Meet Reed Davis: The OG Holistic Health Pioneer, ‘The Lab Guy’, Founder of FDN and here to Crack the Code of Your Personal Health System – Functional Diagnostic Nutrition

    Meet Reed Davis: The OG Holistic Health Pioneer, ‘The Lab Guy’, Founder of FDN and here to Crack the Code of Your Personal Health System – Functional Diagnostic Nutrition

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    Explore Reed’s company, FDN Functional Diagnostic Nutrition, dedicated to helping people truly know their own health. Learn about Reed’s diagnostic approach, focusing on identifying “healing opportunities” and FDN’s HIDDEN factors. Discover the wide array of diagnostics utilized by FDN to gain comprehensive yet precise insights into individual health journeys. Explore FDN’s personalized self-management program, DRESS, which incorporates lifestyle habits and targeted supplements. Understand the significance of root cause, health systems, chaos theory and definitions in health and how FDN aims to unravel this complexity. Learn how FDN provides precision-targeted identification and solutions for individuals worldwide. Hear from Reed about his mission to create a ripple effect of positive change globally through his teaching of FDN’s holistic approach. What an honor to have such a powerhouse of the health and wellbeing world on the Health Habits Coach podcast!

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  • Functional Lab Testing and Holistic Lifestyle Medicine, Part 2 – Functional Diagnostic Nutrition

    Functional Lab Testing and Holistic Lifestyle Medicine, Part 2 – Functional Diagnostic Nutrition

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    Dr. Hoffman continues his conversation with Reed Davis, Founder of Functional Diagnostic Nutrition® (FDN) and the FDN Certification Course.

    The post Functional Lab Testing and Holistic Lifestyle Medicine, Part 2 appeared first on Functional Diagnostic Nutrition.

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  • Functional Lab Testing and Holistic Lifestyle Medicine, Part 1 – Functional Diagnostic Nutrition

    Functional Lab Testing and Holistic Lifestyle Medicine, Part 1 – Functional Diagnostic Nutrition

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    Reed Davis, Board Certified Holistic Health Practitioner (HHP) and Certified Nutritional Therapist (CNT), is an expert in functional lab testing and holistic lifestyle medicine. He is the Founder of Functional Diagnostic Nutrition® (FDN) and the FDN Certification Course with over 4,000 graduates in 50 countries. He details the limitations of the conventional lab work up and how to look at physiology in a more comprehensive way. He explains how functional diagnostic testing can sometimes reveal hidden health problems that are not addressed by conventional testing. It can also help optimize your nutrition.

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    FDN

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  • What the Science Says About Time-Restricted Eating  | NutritionFacts.org

    What the Science Says About Time-Restricted Eating  | NutritionFacts.org

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    Are there benefits to giving yourself a bigger daily break from eating? 
     
    The reason many blood tests are taken after an overnight fast is that meals can tip our system out of balance, bumping up certain biomarkers for disease, such as blood sugars, insulin, cholesterol, and triglycerides. Yet, as you can see in the graph below and at 0:20 in my video Time-Restricted Eating Put to the Test, fewer than one in ten Americans may even make it 12 hours without eating. As evolutionarily unnatural as getting three meals a day is, most of us are eating even more than that. One study used a smartphone app to record more than 25,000 eating events and found that people tended to eat about every three hours over an average span of about 15 hours a day. Might it be beneficial to give our bodies a bigger break? 

    Time-restricted feeding is “defined as fasting for periods of at least 12 hours but less than 24 hours,” and this involves trying to confine caloric intake to a set window of time, typically ranging from 3 to 4 hours, 7 to 9 hours, or 10 to 12 hours a day, which results in a daily fast lasting 12 to 21 hours. When mice are restricted to a daily feeding window, they gain less weight even when fed the same amount as mice “with ad-lib access.” Rodents have such high metabolisms, though, that a single day of fasting can starve away as much as 15 percent of their lean body mass. This makes it difficult to extrapolate from mouse models. You don’t know what happens in humans until you put it to the test. 
     
    The drop-out rates in time-restricted feeding trials certainly appear lower than most prolonged forms of intermittent fasting, suggesting it’s more easily tolerable, but does it work? Researchers found that when people stopped eating from 7:00 p.m. to 6:00 a.m. for two weeks, they lost about a pound each week compared to no time restriction. Note that “there were no additional instructions or recommendations on the amount or type of food consumed,” and no gadgets, calorie counting, or record-keeping either. The study participants were just told to limit their food intake to the hours of 6:00 a.m. and 7:00 p.m., a simple intervention that’s easy to understand and put into practice. 
     
    The next logical step? Put it to the test for months instead of just weeks. Obese men and women were asked to restrict eating to the eight-hour window between 10:00 a.m. and 6:00 p.m. Twelve weeks later, they had lost nearly seven pounds, as you can see in the graph below and at 2:18 in my video. This deceptively simple intervention may be operating from several different angles. People not only tend to eat more food later in the day, but eat higher fat foods later in the day. By eliminating eating in the late-evening hours, one removes prime-time snacking on the couch, a high-risk time for overeating. And, indeed, during the no-eating-after-7:00-p.m. study, the subjects were inadvertently eating about 250 fewer calories a day. Then, there are also the chronobiological benefits of avoiding late-night eating. 

    I did a whole series of videos about the role our circadian rhythms have in the obesity epidemic, how the timing of meals can be critical, and how we can match meal timing to our body clocks. Just to give you a taste: Did you know that calories eaten at dinner are significantly more fattening than the same number of calories eaten at breakfast? See the table below and at 3:08 in my video. 

    Calories consumed in the morning cause less weight gain than the same calories eaten in the evening. A diet with a bigger breakfast causes more weight loss than the same exact diet with a bigger dinner, as you can see in the graph below and at 3:21 in my video, and nighttime snacks are more fattening than the same snacks if eaten in the daytime. Thanks to our circadian rhythms, metabolic slowing, hunger, carbohydrate intolerance, triglycerides, and a propensity for weight gain are all things that go bump in the night.  


    What about the fasting component of time-restricted feeding? There’s already the double benefit of getting fewer calories and avoiding night-time eating. Does the fact that you’re fasting for 11 or 16 hours a day play any role, considering the average person may only make it about 9 hours a day without eating? How would you design an experiment to test that? What if you randomized people into two groups and had both groups eat the same number of calories a day and also eat late into the evening, but one group fasted even longer, for 20 hours? That’s exactly what researchers at the USDA and National Institute of Aging did. 
     
    Men and women were randomized to eat three meals a day or fit all of those same calories into a four-hour window between 5:00 p.m. and 9:00 p.m., then fast the rest of the day. If the weight-loss benefits from the other two time-restricted feeding studies were due to the passive calorie restriction or avoidance of late-night eating, then, presumably, both of these groups should end up the same because they’re both eating the same amount and they’re both eating late. That’s not what happened, though. As you can see below and at 4:49 in my video, after eight weeks, the time-restricted feeding group ended up with less body fat, nearly five pounds less. They got about the same number of calories, but they lost more weight. 

    As seen below and at 5:00 in my video, a similar study with an eight-hour eating window resulted in three more pounds of fat loss. So, there does seem to be something to giving your body daily breaks from eating around the clock.


    Because that four-hour eating window in the study was at night, though, the participants suffered the chronobiological consequences—significant elevations in blood pressure and cholesterol levels—despite the weight loss, as you can see below and at 5:13 in my video. The best of both worlds was demonstrated in 2018: early time-restricted feeding, eating with a narrow window earlier in the day, which I covered in my video The Benefits of Early Time-Restricted Eating. 


    Isn’t that mind-blowing about the circadian rhythm business? Calories in the morning count less and are healthier than calories in the evening. So, if you’re going to skip a meal to widen your daily fasting window, skip dinner instead of breakfast. 

    If you missed any of the other videos in this fasting series, check out the related videos below. 

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    Michael Greger M.D. FACLM

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  • Advanced Wellness Course – Heart Health

    Advanced Wellness Course – Heart Health

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    Heart Health: Summary

    In this podcast, Evan and Dr. Lori discuss heart health with a focus on functional medicine. They evaluate the role and relevance of certain biomarkers for heart health such as Vitamin D, Homocysteine, ApoB, and lipoprotein, and the considerations that need to be made when interpreting lab results. They also shed light on controversies surrounding the intake of lipids and proteins and their impact on heart health. Wrapping up the episode, they emphasize the importance of healthy lifestyle habits including a balanced diet, regular movement, and stress reduction, alongside advanced testing and supplements for optimal heart health.

    Heart Health: Topics

    1. The “Advanced Heart Wellness” course, co-created by Dr. Lori Rose and Dr. Gupta, is specially designed to educate about heart health and related aspects.

    2. It outlines various symptoms, explores the significance of different lab results, and discusses ways to promote heart health. 

    3. The course contains valuable content that demystifies misconceptions about proteins, lipids, and their impact on heart wellness.

    4. The heart wellness panel is designed to provide a holistic health check by examining various cardio-related biomarkers.

    5. The course reveals the importance of Vitamin D in maintaining heart health, discussing its direct correlation to high blood pressure. 

    6. Another marker discussed in the course is homocysteine, an inflammation marker with a risk factor for heart disease.

    7. The course explains details about reading lab results, including looking out for unusual lipid and protein markers like Lipoprotein A and ApoB.

    8. One of the course’s highlights is its separation of the cardiovascular system into the blood, blood vessels, and heart to understand and address issues more effectively. 

    9. It exposes critical insight into the controversies surrounding animal protein, saturated fats, and heart disease based on scientific research.

    10. The course emphasizes the importance of not relying completely on symptoms but looking deeper into lab results and making clinical correlations for an accurate understanding.

    11. Though it discusses advanced lab tests, the course also emphasizes simple lifestyle changes like eating whole foods, being active throughout the day, and reducing stress for heart health.

    12. The course examines commonly overlooked cardiovascular issues, like low blood pressure, and provides solutions for addressing them.

    Where to Find Dr. Lori’s FDN Advanced Courses

    More About FDN

    Visit our website, our YouTube, our Instagram, or our Facebook.

    Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.

    LEARN MORE ABOUT US

    Try FDN for FREE! 

    COURSE OVERVIEW

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  • Women + Aging + Skin | Healthy Nest Nutrition

    Women + Aging + Skin | Healthy Nest Nutrition

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    Changing Hormones
    During perimenopause and throughout menopause, the hormones estrogen and progesterone fluctuate and eventually drop. Estrogen is what helps skin produce oil and hold onto water. Less estrogen means drier skin and more wrinkles.

    Less Plump Skin
    Collagen is a protein that gives skin its structure and plumpness. A drop in collagen is a big contributor to increasing wrinkles. According to the American Academy of Dermatology, collagen drops 30% in the first five years of menopause and another 2% each year after that for the next 20 or so.

    Hydration
    Hydration is really important for aging skin. As women naturally lose water, it’s important to replenish by eating hydrating foods (fruits and veggies) and drinking lots and lots of water.

    Anti-Aging + Food
    Eating foods that are plentiful in healthy fats, essential vitamins and minerals and antioxidants supports your skin. Don’t get me wrong, I am a believer in generously slathering my body with creams and serums and using hydration masks from time to time. BUT, daily food habits that support skin are really important and not talked about enough.

    No food can reverse wrinkles or other signs of aging. Certain foods do a good job of supporting skin health and slow aging’s effects. In my opinion, the big hitters that you should include in your weekly diet include: 

    • Broccoli
    • Red Peppers
    • Spinach 
    • Sweet Potatoes
    • Avocados
    • Blueberries
    • Nuts + Seeds
    • Pomegranate

    Here’s Why

    Broccoli: This anti-inflammatory aging-support powerhouse is packed with vitamin C, which is important for collagen production — the main protein in skin that gives it strength and elasticity. It has lots of fiber to keep bowel health and our microbiome strong. Broccoli is a good source of the antioxidant lutein, which is a powerful do-gooder. Eat broccoli often to support skin.

    Red Peppers: Red peppers are also good sources of vitamin C (used for collagen production) and they contain powerful antioxidants called carotenoids which are anti-inflammatory and precursors to big helpers in skin health. Mini peppers with hummus is a delicious snack — chop into salads or use in a quick stir fry.

    Spinach: Spinach is considered to be a superfood because of the quantity of antioxidants and supportive nutrients including lots of vitamin C (again for collagen) and vitamin A. Vitamin A is a big skin player. It is proven to reduce the appearance of fine lines and wrinkles by stimulating collagen production, improving skin elasticity by helping to remove damaged elastin fibers and promoting cell turnover. Vitamin A also assists to prevent skin aging from environmental issues like the sun and pollution. Add a handful of spinach to your next salad or smoothie. 

    Sweet Potatoes: Sweet potatoes are another veggie with large amounts of an antioxidant called beta-carotene, which gives a beautiful orange coloring and is great for skin elasticity and promotes skin cell turnover. Sweet potatoes are considered fibrous, which is good for microbiome balance, which in turn assists skin. It is also rich in vitamins C and E, both skin health boosters. Bake a sweet potato and include it with dinner.

    Avocado: Avocados are composed of anti-inflammatory fatty acids. So much so that you might want to eat avocado every day. It’s that good for your skin. Avocados have relatively high levels of vitamin C, E and A. Add to a salad or smoothie or fill the whole with dressing and eat as an afternoon snack (my favorite).

    Blueberries: Blueberries are rich sources of vitamins A and C that support collagen and have loads of antioxidants that are anti-inflammatory and protect skin from sun damage. Add to a salad, smoothie or have on the side. 

    Nuts: Many nuts, almonds especially, are great sources of vitamin E, which protect skin in several ways. They repair skin tissue, retain moisture, and protect against damaging UV rays. Walnuts are filled with antiinflammatory omega-3 fatty acids, a major ingredient in skin cell’s membranes. Eat nuts for a snack and add to salads for a delightful crunch. Don’t remove the skin — the skin of the nut has lots of good qualities.

    Pomegranates: Pomegranates are a good source of vitamin C. They’re anti-inflammatory and have a variety of potent antioxidants, protecting from free radical damage to the skin due to sun or toxins or pollution. Pomegranate seeds are delightfully sweet in a salad (my fave is dark green lettuces, chopped walnuts, pomegranate seeds and a maple vinaigrette), and delicious flavoring with seltzer for a mocktail.

    About the Sun: One of the biggest factors to aging skin is sun exposure. Wearing SPF daily (year-round, especially in Colorado) even when it’s cloudy, starting in your 20s (but today is better than tomorrow) is one of the most important things you can do to protect against aging skin.

    For more tips and intel on aging skin and nutrition, reach out to a holistic nutritionist. Book a complimentary consultation to see if Healthy Nest is right for you.

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    Robin

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  • Navigating The Aftercare Journey of a Thread lift | Allure Cosmetica

    Navigating The Aftercare Journey of a Thread lift | Allure Cosmetica

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    Embarking on the journey of a thread lift is a significant decision, one that promises a rejuvenated and tightened skin appearance. At Allure Cosmetica, we understand the importance of providing not just exceptional thread lift procedures but also comprehensive post-procedure care. In this guide, we will delve into the intricacies of what a thread lift entails, the critical decisions surrounding the procedure, and the indispensable aftercare steps to ensure optimal results.

    Understanding the Thread Lift: Elevating Beauty Naturally

    A thread lift, often referred to as a “thread lift,” is a minimally invasive cosmetic procedure designed to combat sagging skin. It involves the use of biodegradable threads, primarily composed of Polydioxanone (PDO), strategically inserted beneath the skin. These threads not only deliver an immediate lifting effect but also stimulate collagen production, promoting a gradual enhancement of skin elasticity and firmness over time.

    Biodegradable Threads and Polydioxanone (PDO)

    At the core of a thread lift are biodegradable threads, typically crafted from Polydioxanone (PDO). This material is renowned for its safety and compatibility with the human body. The threads are strategically placed beneath the skin’s surface using fine needles, targeting areas where sagging and loss of elasticity are most prominent.

    Immediate Lifting Effect

    Unlike traditional facelifts that involve significant downtime and recovery, a thread lift provides an immediate lifting effect. As the threads are carefully positioned, they anchor the skin, counteracting the effects of gravity and restoring a more youthful contour to the face.

    Types of Thread Lifts

    There are several different types of thread lifts available, each with its own unique design and benefits. The best type of thread lift for you will depend on your individual goals and concerns.

    • PDO threads: These are the most common type of thread lift, made from polydioxanone, a safe and absorbable material. PDO threads come in a variety of lengths and thicknesses, making them suitable for a wide range of applications.
    • Barbed threads: These threads have tiny barbs that grip the skin tissue, providing a stronger lifting effect. Barbed threads are often used to treat areas with more severe sagging.
    • Cog threads: These threads have cogs along their length, which anchor to the skin and provide lift. Cog threads are a good option for treating deeper wrinkles and folds.

    Navigating the Aftermath: Caring for Your Skin Post-Thread Lift

    The success of a thread lift doesn’t solely rely on the procedure itself; meticulous aftercare is equally crucial. At Allure Cosmetica, we guide you through the post-procedure journey to ensure a smooth recovery and optimal results.

    Thread Lift Aftercare: Nurturing Your Renewed Skin

    While thread lifts offer a minimally invasive approach to facial rejuvenation, proper aftercare is crucial for optimal results and a smooth recovery. Here’s why caring for your skin after a thread lift is so important:

    1. Promotes Healing and Minimises Risks:
    • Gentle Cleansing: Using lukewarm water and a gentle cleanser avoids irritation and promotes healing around the entry points and treated areas.
    • Hydration is Key: Keeping your skin well-hydrated helps reduce swelling and promotes tissue repair. Use gentle moisturisers specifically formulated for sensitive skin.
    • Sun Protection: Avoid direct sun exposure for at least 2 weeks, as UV rays can hinder healing and increase pigmentation. Use broad-spectrum SPF 30+ sunscreen daily.
    • Minimise Inflammation: Avoid strenuous activities, alcohol, and smoking, as these can exacerbate swelling and prolong healing.
    1. Maintains Thread Integrity and Longevity:
    • Minimise Movement: Excessive facial movements like smiling, chewing, and frowning can put strain on the newly placed threads, potentially affecting their position and longevity. Sleep on your back with your head slightly elevated for the first few nights to minimise movement.
    • Avoid Direct Manipulation: Don’t touch or rub the treated areas, as this can dislodge the threads or introduce bacteria.
    • Follow Doctor’s Instructions: Strictly adhere to your doctor’s specific aftercare instructions, including avoiding certain skincare products or makeup for recommended periods.
    1. Enhances Final Results and Long-Term Benefits:
    • Collagen Boost: Continue a healthy lifestyle with a balanced diet and adequate sleep to support collagen production, which is crucial for maintaining the lifting effects of the threads.
    • Gentle Exfoliation: After the initial healing period, consult your doctor about incorporating gentle exfoliation (after 2-4 weeks) to remove dead skin cells and improve skin texture.
    • Regular Maintenance: Depending on the type of threads used, touch-up procedures may be recommended to maintain the results over time. Discuss this with your doctor during your follow-up appointments.

    Benefits Beyond Beauty: The Allure Cosmetica Advantage

    At Allure Cosmetica, our commitment to excellence extends beyond the visible transformation that a thread lift can bring. We believe in holistic care that goes beyond the surface, ensuring our clients experience not only enhanced aesthetics but also a boost in confidence, well-being, and long-term satisfaction.

    Natural Results for an Authentic You

    Our thread lifts are designed to deliver results that are subtle, natural, and in harmony with your unique features. We prioritise enhancing your inherent beauty rather than creating an artificial or exaggerated appearance. The outcome is a refreshed, youthful look that feels entirely authentic.

    Long-lasting Effects Through Collagen Stimulation

    Beyond the immediate lift, our thread lifts stimulate collagen production, contributing to enduring results. Collagen, the essential protein responsible for skin elasticity and firmness, continues to be produced over several months post-procedure. This gradual enhancement ensures that the results not only last but also evolve, providing a sustained and natural improvement in your skin’s texture and tone.

    Decisions That Matter: Choosing Allure Cosmetica

    Your journey with thread lifts begins with a pivotal decision – selecting the right practitioner. At Allure Cosmetica, we prioritise excellence, innovation, and personalised care. Our seasoned professionals are not just skilled workers; they are passionate artisans dedicated to enhancing your natural beauty. Every procedure is tailored to meet your unique needs, ensuring results that seamlessly complement your individuality.

    The Professional Touch: Allure Cosmetica’s Commitment to Excellence

    When you choose Allure Cosmetica, you’re not just opting for a service; you’re entering a realm of professionalism, trust, and mutual respect. Our commitment to client comfort, education, and post-procedure support sets us apart as a Sydney Cosmetic Clinic. We believe in fostering relationships that celebrate and elevate your best self.

    Join the Allure Cosmetica Community: Where Beauty Meets Care

    Choosing Allure Cosmetica for your thread lift means becoming a part of a community dedicated to celebrating and elevating your best self. Our commitment to excellence, personalised care, and unwavering professionalism ensures that your aesthetic journey is not just transformative but deeply fulfilling.

    In conclusion, the decision to undergo a thread lift is a personal one, and at Allure Cosmetica, we strive to make it a journey of empowerment, beauty, and lasting radiance. Trust us to be your partner in unveiling the most vibrant version of yourself.

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  • The Effect of Stress, Sleep and Food Sensitivities on Gut Barrier Function with Reed Davis, HHP, CNT – Functional Diagnostic Nutrition

    The Effect of Stress, Sleep and Food Sensitivities on Gut Barrier Function with Reed Davis, HHP, CNT – Functional Diagnostic Nutrition

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    Explore how lifestyle factors like stress, poor sleep and food sensitivities can start the downward spiral of poor gut barrier function and disintegrating health. Learn about the Functional Diagnostic Nutrition method of testing and coaching to restore health, starting with lifestyle, with its founder, Reed Davis, HHP, CNT.

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    FDN

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  • The Neurotoxin in Star Fruit  | NutritionFacts.org

    The Neurotoxin in Star Fruit  | NutritionFacts.org

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    Starfruit contains a neurotoxin known as caramboxin that can cause irreversible brain damage at high enough doses. 
     
    If someone walks into the emergency room with intractable hiccups, one of the questions the ER physician should ask is: Have you been eating star fruit? 
     
    In my video cautioning about oxalate-rich foods, Kidney Stones and Spinach, Chard, and Beet Greens: Don’t Eat Too Much, I talked about star fruit nephrotoxicity—that is, kidney toxicity. “Excessive consumption of star fruit has been associated with the development of oxalate nephropathy,” kidney damage. Star fruits aren’t that big. Less than a cup of star fruit juice or “three fruits of star fruit” can result in acute star fruit nephrotoxicity. Indeed, “ingestion of even modest quantities of star fruits can produce oxalate nephropathy” (kidney problems). “It is essential to prevent star fruit nephrotoxicity by educating the public and especially diabetics to avoid consuming star fruit, especially on an empty stomach or in a dehydrated state.”  
     
    Let’s talk about the neurotoxicity. As I discuss in my video Neurotoxicity Effects of Starfruit, we’ve known about the neurotoxic effects for more than a quarter century, but few seem to be familiar with the syndrome. As you can see below and at 1:17 in my video, it most commonly starts with hiccups, then can worsen rapidly, especially in those who already have compromised kidney function. Why? Because “this fruit contains a powerful neurotoxin that can accumulate in the blood, cross the blood–brain barrier…and eventually cause irreversible damage” to the brain. The toxin itself, named caramboxin, is normally excreted by the kidneys, so it is especially toxic to those with renal insufficiency—that is, compromised kidney function—so much so that for those with severe chronic kidney disease, a single-star fruit can put someone in seizures within three hours, a coma, then death within three days. 

    In a series of about a hundred cases of toxicity, consumption ranged between just half a star fruit up to 50 star fruits, with an average of about 4, but most of those participants had some sort of pre-existing kidney disease. The average number of star fruits eaten by those in the normal kidney function group before their toxic dose was more like 15. So, people with normal kidney function may be more likely to suffer from kidney damage than brain damage, which starts with the consumption of around four star fruit. 
     
    The bottom line is that those with chronic kidney disease should avoid star fruit to avoid severe intoxication. In Brazil, where the fruit is popular, there are laws to alert people about the risks. Because of its neurotoxins, star fruit should be prohibited for patients with chronic kidney disease, but even those with normal kidney function may want to avoid the fruit—just something to think about before you reach for the stars. 
     
    For more on kidney health, see related videos below. 

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    Michael Greger M.D. FACLM

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  • Your Body Knows BEST – Learning to Listen

    Your Body Knows BEST – Learning to Listen

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    Your Body Knows Best: Summary

    In this “your body knows best” episode, FDNP Wendy Handy candidly shares her health struggles starting with her diagnosis of Ulcerative Colitis and her journey through overcoming the illness. She talks about her relentless drive and perfectionist tendencies that led to ignoring her health symptoms and just pushing through despite feeling unwell. After various changes in her lifestyle and extensive tests, with a focus on removing toxicity and improper dietary habits from her life, Wendy managed to recuperate her health.

    The conversation further reveals that Wendy becomes a Functional Diagnostic Nutrition Practitioner (FDNP). She uses her own health journey as a catalyst to help other women between ages 40 and 60 experiencing similar issues. 

    Her grievances toward the traditional healthcare system for not considering the root causes of disease conditions comes out clearly. She desired a system that would work holistically, taking into account the unique individual circumstances and providing a better understanding of the body and how it functions.

    In conclusion, Wendy exhorts the importance of prioritizing self-care and listening carefully to one’s body. She suggests that whilst being ambitious, it is equally critical to take out time for recovery and relaxation to maintain health and well-being.

    Your Body Knows Best: Topics

    • A highly driven entrepreneur and Functional Diagnostic Nutrition Practitioner (FDNP) who champions self-healing techniques
    • Advocates for a proactive approach to health, with a central belief that patients are not trapped by their diagnoses
    • Experienced symptoms of afternoon fatigue and unrefreshing sleep which she initially disregarded due to her high-energy attitude
    • Was diagnosed with Ulcerative Colitis, motivating her to adopt a more balanced diet and investigate functional medicine
    • Despite being told she would require lifelong medication for her condition, disagreed and pursued a path of holistic health
    • Discovered that the state of ‘burn out’ she was in was a result of overworking and not listening to her body’s needs
    • Overcame health issues by understanding that her body was attacking something it perceived as foreign, and by helping her body regain balance
    • Emphasizes the importance of restful and sufficient sleep, quality nutrition, and a regulated stress response for overall health
    • Stresses that symptoms are common but not normal, they are signals that something is off balance in the body
    • Upon becoming her own client as part of her FDNP training, realized she was in an exhaustive phase
    • Oversees her husband’s care, leveraging functional diagnostic concepts as he is diagnosed with early Alzheimer’s
    • Serves women between the ages of 40-60 who are highly driven entrepreneurs, helping them focus on self-care and body balance

    Where to Find Wendy Handy

    More About FDN

    You can always visit us at functionaldiagnosticnutrition.com, on YouTube @FDNtraining, on Instagram @fdntraining, or on Facebook @FunctionalDiagnosticNutrition.

    For more informational and functional health-oriented podcasts like this one, go to functionaldiagnosticnutrition.com/health-detective-podcast/.

    To learn more about us, go to functionaldiagnosticnutrition.com/about-fdn-functional-testing/.

    Try FDN for free! functionaldiagnosticnutrition.com/tryfdn/

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    Functional Diagnostic Nutrition

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