Metabolic Boosters: Good vs Bad

The most commonly heard health advice is to lose weight. One of the ways to lose weight is to exercise, but everyone has such busy schedules, squeezing in a few minutes to lift some weights seems impossible, let alone doing a full work out.

Exercise is still the best way to lose weight, but if you have a hard time fitting it into your schedule, metabolism boosters might be your answer.

Metabolism is a process that converts food into energy that your cells need to function. A metabolic rate is how long it takes your body to process the food. There is also a resting metabolic rate (RMR). This rate is the amount of energy your body needs to maintain its basic functions while resting. Many metabolic measurements and treatments are based off individual RMRs.

Basically, if you have a slow metabolism and eat a lot, you are more likely to gain weight. Those with fast metabolisms will also gain weight when eating a lot, but they can get away with it longer. Many things influence metabolic rates:

• Age
• Genetics
• Muscle mass
• Height
• Weight
• Diet
• Amount of exercise
• Some medical disorders and medications

Yet, everyone’s metabolism can be quickened with metabolic boosters.

Metabolic boosters cause a process called thermogenesis. Thermogenesis increases heat production during digestion to help the body burn more calories, thus increasing metabolism. There are six main common metabolic booster supplements: caffeine, green tea, capsaicin, chromium picolinate, L- carnitine, conjugated linoleic acid, and resveratrol.

Caffeine

Caffeine stimulates thermogenesis. It tells the body to burn more fat both stored and currently being digested. Caffeine sends adrenaline throughout the body which put you in a fight or flight mode. In that stressful mode, the body is trying to use every bit of energy it can to maintain your body throughout the situation

Caffeine supplements do raise RMR by 3-11%, the larger doses having more effect. However, the effects of caffeine tend to lessen overtime. If you take a caffeine supplement you may be tempted to raise it, but do not do it. Caffeine is highly addictive. Even when you raise your caffeine intake, the effectiveness of caffeine will lessen again.

The best thing to do is create a cycle. For example, you may use a supplement for two weeks, then go off for a week. The cycle prevents addiction and keeps the supplement working.

However, studies show that caffeine does not work as well when someone is obese and gets less effective with older people. Caffeine supplements tend to work best on someone who is leaner and younger.

Green Tea

Green tea is considered a better supplement because it is not a drug. It is considered a more natural metabolism booster. Green tea is considered a safe addition to any diet.

This supplement has catechins and caffeine which may help with weight maintenance. There have been no significant finds on whether green tea assists with weight loss. Like caffeine, green tea does not seem to aid obese people with weight loss.

Capsaicin

Capsaicin is a compound found in chili peppers that makes them spicy. Studies have shown capsaicin increases fat oxidation. This means fat is being used more for the body’s energy. But this supplement also shows no significant effects on a change in levels of body fat.

Capsaicin is also known to have several side effects, especially when taken in high amounts.

• Stomach pain or irritation
• Bloating
• Increased risk of gastric cancer
• Negative reactions with aspirin and blood-thinning drugs
• Increased risk of heart attack

Chromium Picolinate

The body produces a small amount of chromium picolinate normally. It helps combat chromium deficiency. Chromium aids in the metabolization of glucose. Glucose is the body’s first energy source choice. A chromium deficiency could mean the body is not being sufficiently provided with glucose.

Though many studies have been done, chromium picolinate does not seem to have any effect on weight loss or metabolism.

Chromium picolinate has several side effects.

• Fast, irregular heart rhythm
• Kidney damage
• Liver issues
• Stomach irritation
• Reduced effectiveness of insulin
• May worsen depression, anxiety, and schizophrenia

L-carnitine

L-carnitine is found in many meats, dairy products, legumes, and nuts. The body also produces L-carnitine naturally through the liver and kidneys. L-carnitine is suspected to aid the treatment of several disease, such as heart disease, peripheral artery disease, and diabetic neuropathy. It is also known to aid in turning fat into energy. However, scientists are still up in the air about whether L-carnitine helps with weight loss.

Though L-carnitine is suspected to be helpful, there are significant dangers associated with it. It is known to raise the risk of heart disease. L-carnitine reacts badly with bacteria in the stomach. The combination produces trimethylamine which clogs arteries.

Conjugated Linoleic Acid (CLA)

Like many of the other metabolic boosters, CLA has been the focus of many studies. They have mixed results about CLA’s metabolic benefits. Those that have seen positive results have an statistically insignificant amount of data to go by.

Furthermore, CLA is known to cause gastrointestinal issues and fatigue.

Resveratrol

This product is found in many natural foods, such as the skin of grapes, some berries, knotweed, and peanuts. Resveratrol has many positive aspects. It aids in:

• Lowering blood pressure
• Protects the brain
• Joint pain
• May suppress cancer cells
• Increase insulin sensitivity
• Positive effect on blood fats

Yet, like most boosters on this list, there is not enough data to suggest resveratrol helps burn fat in humans.

When it comes to picking out a metabolism booster, I would suggest going with a caffeine or green tea booster, or a mix of both. Caffeine seems to be the most helpful booster, while green tea seems to be the most natural option. Green tea already has some caffeine. Make sure to not over consume caffeine with green tea. It might be a good idea to cycle with green tea like cycling with just the caffeine metabolic booster.

References

Banks, M. (2018, May 07). Metabolism Booster | What is Metabolism and Increasing Metabolic Rate? Retrieved August 30, 2018, from https://www.dietspotlight.com/natural-metabolism-booster/
Colbert, T. (n.d.). L-Carnitine: Weight Loss Fact or Fiction? Retrieved August 30, 2018, from https://www.healthline.com/health/l-carnitine-weight-loss#1
Go Ask Alice. (n.d.). Chromium picolinate to boost metabolism? Retrieved August 30, 2018, from http://www.goaskalice.columbia.edu/answered-questions/chromium-picolinate-boost-metabolism-0
Gunnars, K. (2018, May 04). Can Coffee Increase Your Metabolism and Help You Burn Fat? Retrieved August 30, 2018, from https://www.healthline.com/nutrition/coffee-increase-metabolism
Jennings, K. (2017, March 03). 7 Health Benefits of Resveratrol Supplements. Retrieved August 30, 2018, from https://www.healthline.com/nutrition/resveratrol
Morris, S. Y. (n.d.). Metabolism Boosters: Weight Loss Fact or Fiction? Retrieved August 30, 2018, from https://www.healthline.com/health/metabolism-boosters-weight-loss
WebMD. (1999, November 28). Green Tea Boosts Metabolism, Protects Against Diseases. Retrieved August 30, 2018, from https://www.webmd.com/diet/news/19991128/green-tea-boosts-metabolism-protects-against-diseases#1
Wong, C., ND. (2018, January 29). Should You Spice Up to Slim Down? Retrieved August 30, 2018, from https://www.verywellfit.com/capsaicin-for-weight-loss-can-it-help-88840

How Caffeine Is Killing Your Adrenal Glands

Caffeine seems to be what keeps people going. Nearly everyone arrives at work with a cup of coffee, which they refill frequently. Energy drinks and soda are often consumed regularly with meals or as non-alcoholic party drinks. Everywhere you look, someone is consuming a caffeinated beverage.

Almost everyone has a family member or friend that is repeatedly reminding them that drinking a lot of caffeine is bad for the body. But is there any validity to their claim? Besides the common claim that caffeine can become an addiction, it can also lead to adrenal issues, such as adrenal fatigue.

Caffeine is known to cause several side effects.

• Insomnia
• Tachycardia (rapid heart rate)
• Seizures
• Arrhythmia (irregular heartbeat)
• High blood pressure
• Difficulty breathing
• Anxiety
• Heart palpitations

These are just a few of the side effects of caffeine. The main reason caffeine causes all these side effects is that it causes the release of adrenaline from the adrenal gland.

Adrenaline is mainly known for the fight or flight mode it induces. The consumption of caffeine wakes up the body by artificially causing you to enter the fight or flight mode. This mode increases heart rate and blood pressure, causes the redistribution of blood to muscles, and alters the body’s metabolism to maximize glucose levels, particularly for the brain. Consuming high levels of caffeine every day will overwork the adrenal gland and stress the body.

The adrenal gland is not something you want to overwork. If you overwork yourself, you burn out; the same goes for adrenal glands. Adrenal glands are responsible for:

• maintaining metabolism
• managing inflammation and blood sugar levels
• regulating salt and water balances
• maintaining pregnancy
• signals start and progress of puberty
• controls the fight or flight mode.

Overworking the adrenal gland can lead to:

• Continual fatigue
• Low blood pressure
• Loss of appetite or weight

In extreme cases, it can lead to:

• Intense lower back, abdominal, and leg pain
• Loss of consciousness

The body has ways of compensating for adrenal insufficiency. But they are the backup. It is better to keep the adrenal glands working than to rely on your body to make up the difference.

But it is hard not to over consume caffeine because it does its job so well. Caffeine does precisely what we want it to do: keep us alert. But have you ever noticed that caffeine is less effective over time, so you must drink more?

Caffeine has less effect over time because the body is adjusting to it. Your body does not want to be in fight or flight mode all the time. It adjusts to seeing the caffeine levels as normal, so the caffeine does not trigger a release of adrenaline.

It is also important to note that people often drink energy drinks (including coffee) when they are stressed. Stress and caffeine are not a good combination!

Adrenal fatigue is a form of adrenal insufficiency that is caused by stress. This stress can be caused naturally or artificially. Natural stress releases adrenaline naturally to help you focus on whatever is stressing you. Caffeine artificially releases adrenaline because it makes the body think you are naturally stressed. Doubling the stress doubles the adrenaline alert causing the adrenal glands to overwork more quickly.

A common symptom of adrenal fatigue is fatigue that never seems to go away, no matter how much you have slept. Adrenal fatigue may cause you to have difficulty going to sleep and waking up, making you need morning caffeine even more.

If you have this symptom, cut back on caffeine. Cutting back will help you feel more alert throughout the day.

But cutting back can be difficult. The FDA discovered that 80% of U.S. adults intake some form of caffeine throughout the day. Caffeine is not only consumed through coffee and energy drinks. There are many hidden sources of caffeine.

• Some diet soft drinks
• Cocoa/chocolate
• Tea
• Some ice creams

When cutting back on caffeine, keep an eye out for these less known caffeine sources. Caffeine is highly addictive, so avoiding additional caffeine when cutting back vital to getting out of the addiction.

Even if you are consuming low amounts of caffeine per day, keep in mind you could still be draining your adrenal glands. You know those days when you need to take a break. You feel wrung out, and you need some recuperation time. Well, your adrenal glands need the same thing. The adrenal gland needs time to reproduce adrenaline, so it has some more to release.

Be kind to your adrenal glands and monitor your caffeine intake.

ReferencesCaffeine and Adrenal Fatigue. (2017, August 12). Retrieved August 30, 2018, from https://www.decadentdecaf.com/blogs/decadent-decaf-coffee-co/caffeine-and-adrenal-fatigue

Energy Drinks And The Adrenal Glands. (n.d.). Retrieved August 30, 2018, from http://www.newhealthvitamins.com/Energy-Drinks-And-The-Adrenal-Glands_ep_50.html

Hansen, F. (2017, October 30). The Impact Of Caffeine On Your Adrenal Glands. Retrieved August 30, 2018, from https://adrenalfatiguesolution.com/caffeine-adrenal-glands/

Pietrangelo, A., & Cherney, K. (n.d.). The Effects of Caffeine on Your Body. Retrieved August 30, 2018, from https://www.healthline.com/health/caffeine-effects-on-body#1

Wilson, J., Dr. (n.d.). What is Adrenal Fatigue? Retrieved August 30, 2018, from https://adrenalfatigue.org/what-is-adrenal-fatigue/

You and Your Hormones. (n.d.). Adrenaline. Retrieved August 30, 2018, from http://www.yourhormones.info/hormones/adrenaline/

Nutrition and Ulcerative Colitis – How This Effects You

Adam Hendrickson

Although Adam has had major surgery due to his colitis, once he started taking Dr. Wallach’s’ products he noticed a dramatic change in his life.

Individuals who suffer from ulcerative colitis need to watch their diet as well as their nutritional intake. Diet refers to the food that is eaten and nutrition is the absorption of nutrients from food or supplements.
It has been recommend that a food diary should be kept to monitor how certain foods affect the body. A food diary can help mitigate symptoms and flare ups. Once patterns can be seen through the food diary then decisions about different types of food and how often to eat can be determined.

Diet
There are some foods that people with Ulcerative Colitis should be wary of. According to the WebMD Article, these foods include:

• Alcohol
• Caffeine
• Carbonated drinks
• Dairy products, if you’re lactose intolerant
• Dried beans, peas, and legumes
• Dried fruits
• Foods that have sulfur or sulfate
• Foods high in fiber
• Meat
• Nuts and crunchy nut butters
• Popcorn
• Products that have sorbitol (sugar-free gum and candies)
• Raw fruits and vegetables
• Refined sugar
• Seeds
• Spicy foods

Nutrition
There are three different types of fatty acids that have shown promise in helping the effects of ulcerative colitis. EPA ( Eicosapentaenoic Acid), LA or Omega 6 (Linoleic Acid, and DHA (Docosahexaenoic Acid). Dr. Wallach has a Healthy Body Pak that has been formulated specifically for digestion. The Healthy Body Digestion Pak includes the 90 essential nutrients as well as Ultimate Enzymes and Ultimate Flora. The Ultimate EFA Plus that is already part of the 90 essentials includes the EPA, LA and DHA fatty acids.

Sources
https://www.webmd.com/ibd-crohns-disease/ulcerative-colitis/create-an-ulcerative-colitis-plan#1

Dr. Wallach’s Good Food/Bad Foods list

Dr. Wallach has a recommend list of foods that you should avoid in order to help the body heal its self naturally. The Good Foods list, is a list of foods that are acceptable to eat in a balanced diet.

Bad Foods

1. Wheat
2. Barley
3. Rye
4. Oats, Oatmeal – even if it says its gluten free
5. Fried Food– nothing fried! You should boil, broil or bake and never more than medium rare for red meat
6. Oils – This includes Olive Oil, no canola, no coconut, etc… If it has OIL in the name don’t use it. This also includes anything made from oil, like salad dressing. Dr. Wallach recommends using salt and lemon juice as a salad dressing. No margarine or combo spreads. No mayonnaise. Nothing made from oils.  
7. No burned fats– If you grill your food, try to have something between the food and the fire (like aluminum foil) so the juice doesn’t drip onto the flame and deposit dangerous things onto the meat.
8. Any nitrates added to meat– Deli meat, tell your butcher NO NITRATES or NITRITES
9. No carbonated drinks of any kind within one hour before, during or after one hour of meals
10. Skin of a baked potato or yam. If you boil a potato you can eat the skin
11. Corn– only 100% GMO free
12. Soy

Good Foods

• Eggs

TO COOK EGGS YOU MAY:

Poach This is his number one choice because the water never reaches a temperature greater than 212 degrees.

Scramble with butter over very low heat and only until they are just setting up. If you can hear them cooking it’s too hot.

Hard/Soft boiled with the yolk still runny. Bring pot to a boil, then put in eggs for 4 – 5 minutes. Take out and immediately place them in very cold water to cool and this will also help you peel the egg shell off easily when you’re ready to eat them.

Raw Eggs are good BUT you must increase your “biotin” because egg whites contain a protein that may interfere with your body’s ability to make use of it. This can be done by taking the Ultimate Hair, Skin & Nails Formula

• Salt
• Dairy
• Fish
• Chicken
• Pork
• Lamb
• Beef — rare/medium rare
• Veggies
• Fruit
• Mixed,, Salted Nuts — careful with peanuts and their quality
• Nut Butters — no extra sugar
• Rice
• Millet
• Pure Buckwheat (isn’t wheat)
• Beans
• Couscous (made from pearl millet only).
• Quinoa
• Corn – GMO Free Only
• Coffee, Tea, Green tea
• Red Wine
• 4 – 8, 8oz glasses of filtered water each day.. Avoid soft plastic bottles.
• Lard (yes, lard!)

Any carbohydrate (except oatmeal) that is “Gluten Free” is OK.

Salt your food to taste – To properly digest your food you need stomach acid and salt helps in the creation of stomach acid.

Use Butter – Margarine is simply oil in a solid state. If you cook with butter, make sure the heat is low enough that the butter doesn’t turn brown in the pan.