Functional Nutritionist Andrea Nicholson reviews a recent study published in the American Journal of Clinical Nutrition, researchers compared the effects of a well-formulated ketogenic diet to a moderate carb Mediterranean Plus diet on individuals with prediabetes and type 2 diabetes. The diets included non-starchy vegetables, restricted added sugars, and limited refined grains. The main difference between the two diets was the inclusion of legumes, fruit, and whole grains in the Mediterranean Plus diet.
After 12 weeks, the study found that both diets led to improvements in A1c (a measure of blood sugar control) and fasting glucose levels. However, the group that started with the Mediterranean Plus diet and ended with the ketogenic diet saw the greatest improvements. LDL cholesterol increased during the ketogenic diet phase but returned to baseline levels by the end of the study. HDL cholesterol improved in both groups, with the most significant improvement during the ketogenic phase for the Mediterranean Plus group. Triglyceride levels improved in both groups, with the most significant improvement during the ketogenic phase.
Overall, the study suggests that both the ketogenic and Mediterranean Plus diets can be beneficial for individuals with metabolic diseases, emphasizing the importance of managing blood sugar and insulin. However, it is recommended to work with a healthcare professional, especially when taking medications for blood sugar or blood pressure, to ensure a safe and effective approach to dietary changes.
Read more...Functional Nutritionist Andrea Nicholson explains the importance of body composition and how it differs from BMI or total body weight. Body composition refers to the breakdown of fat, muscle, bone, and water in your body, rather than just focusing on weight. Many factors, such as muscle mass and fat distribution, impact your overall health and disease risk.
Contrary to popular belief, the number on the scale or BMI calculation alone does not accurately reflect your body composition. For example, two individuals with the same weight and BMI can have very different levels of muscle and fat. Visceral fat, which is fat surrounding the organs, can be especially harmful to your health, even if you fall within a "healthy" weight range.
To improve your body composition, Nicholson emphasizes the importance of proper nutrition, exercise, and stress management. Prioritizing protein intake, following a low carb diet, and including healthy fats in your meals can all contribute to a healthier body composition. Additionally, engaging in resistance training exercises can help build and maintain muscle mass while burning visceral fat.
Overall, understanding and improving your body composition can lead to better overall health, reduced disease risk, and improved quality of life as you age.
Read more...On this episode of the Holistic Health Bites podcast, Functional Nutritionist Andrea Nicholson talks with Heather Gray, FDN about her experience with Lyme Disease.
Read more...Functional Nutritionist Andrea Nicholson was recently featured on The Profitable Nutritionist Podcast with Andrea Nordling.
Read more...Functional Nutritionist Andrea Nicholson answers common questions about stress. She emphasizes the importance of testing cortisol levels before attempting to lower them, as depleted cortisol levels can mimic the symptoms of elevated cortisol. If cortisol is indeed high, identifying the times of day when levels are elevated is crucial in determining the appropriate remedies, which may include dietary changes, lifestyle modifications, supplements, or medications.
Nicholson also discusses the relationship between cortisol and weight and overall health. Chronically elevated cortisol can lead to weight gain due to increased blood sugar and insulin levels, which result in the body storing excess fuel as fat. Furthermore, cortisol imbalances can contribute to insulin resistance, affecting various disease processes.
The effect of caffeine on cortisol is another important topic addressed. Caffeine can interact with cortisol processing in the body, causing cortisol spikes and blood sugar imbalances. However, the interaction between caffeine and cortisol is personalized to each individual, and monitoring its effects on energy levels and blood sugar with a continuous glucose monitor can provide valuable insights.
These questions and answers provide a comprehensive understanding of cortisol and stress management, highlighting the need for personalized approaches and testing to determine the most effective strategies.
Read more...
