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...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...Functional Nutritionist Andrea Nicholson discusses our addiction to stress and the negative impact it has on our lives. Many of us have become accustomed to living in a constant state of stress, always feeling pressed for time and worrying about things that may never come to pass. Nicholson explains that stress has become like a drug for us, providing dopamine hits when we cross things off our to-do lists or achieve new goals. However, over time, these hits become less satisfying, and we need more and more stress to feel joyous and satisfied.
To break free from our addiction to stress, Nicholson recommends several steps. First, we need to recognize that we have a problem and acknowledge the unhealthy role stress plays in our lives. Second, we must learn to say "no" more often and prioritize our own well-being over constantly seeking to please others or prove how busy we are. Third, we need to find healthy coping mechanisms for stress, such as exercise, reading, or practicing mindfulness. Fourth, setting boundaries is crucial to prevent overwhelming ourselves with tasks that aren't necessary. Finally, practicing gratitude can help us appreciate what we have and find joy in the present moment.
By following these steps, we can work towards breaking our addiction to stress and living a healthier, more balanced life.
Read more...Functional Nutritionist Andrea Nicholson discusses the different sources of stress that may be affecting our lives and impeding our progress. While many of us are aware of stress, we often only consider a few factors that we have little control over. The post emphasizes the importance of recognizing and understanding all sources of stress to achieve desired outcomes.
The article covers a variety of stress-related topics, including different types of stress, sources of stress, and the effects of stress on various systems in the body. It also highlights the distinction between stress that we can control versus stress that is beyond our control. Additionally, the post introduces the Adrenal Stress Indicators test, which can provide insight into a person's specific response to stress.
Overall, "Is Stress Holding You Back?" offers valuable information for those seeking to identify and address the impact of stress on their lives and achieve better results.
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