By: Mike Geary – Certified Nutrition Specialist and Author of the best sellers The Diabetes Fix and The Truth About Testosterone

You’ve probably heard many times about the potentially harmful quantities of mercury in some types of fish. Fish that are highest on the food chain accumulate the most mercury in their tissues, such as shark, tuna, swordfish, marlin, tilefish, etc.

That’s why most health authorities warn of eating high mercury types of fish more than once a month or so. Mercury toxicity is thought to cause many health problems over time if we eat too much of these types of fish.

However, I learned something interesting recently that I have to give credit to expert health author, Chris Kresser… Chris pointed out some very interesting research that shows that selenium basically protects your body from mercury toxicity. Essentially, if the fish is higher in selenium than mercury, the selenium binds to the mercury and therefore doesn’t allow the mercury to bind to tissues in your body, such as the brain.

According to University of North Dakota researcher Nicholas Ralston, if the fish you eat contains more selenium than mercury, this selenium will basically protect your body from absorbing the mercury and you don’t have as much to worry about.

So the question remaining is…

Which types of fish contain more mercury than selenium, so we know to avoid those?

According to the Western Pacific Fishery Council, “regardless of the amount of mercury in fish, if the selenium level is higher, the fish is safe to eat“. The main types of fish that contain MORE mercury than selenium are some types of shark, pilot whale, tarpon, marlin, and swordfish. Most other ocean fish contain more selenium than mercury and therefore offer a level of protection to you against the mercury contained in them.

The one that people ask me about most often is tuna since that’s the most frequent fish eaten in sushi. Tuna does contain a lot of mercury, but it contains more selenium, so it is not as harmful as the other high mercury fish listed above.

However, I still think tuna can be overdone if eaten too often. I have seen case studies of people that eat sushi very often, such as multiple times per week, and they get tested and find out they’re too high in mercury.

What about freshwater fish?

Again, I have to thank health author Chris Kresser for digging up this research, but according to a study conducted by the Energy & Environmental Research Center (EERC) and the EPA, approximately 97% of freshwater fish from lakes, streams, and rivers in the western US are safe to eat in terms of mercury to selenium ratio.

Now keep in mind that PCBs and other chemicals may still be an issue with some types of fish in localized polluted rivers or lakes. This varies widely based on how clean each water body is in different areas. Local health authorities would have information on the safety of eating fish caught in local rivers and lakes in terms of PCBs and other pollutants.

By the way, speaking of fish…

do NOT order: These 4 Fish at a Restaurant

Wild-caught fish can be a part of a heart-healthy diet.

But some fish you should avoid like the plague.

And if you’re eating out?

Well…

NEVER Order These 4 Fish At A Restaurant (terrible for your heart)

The post Which fish have mercury toxicity and which are safe? appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of the best sellers The Diabetes Fix and The Truth About Testosterone

Have you ever heard of clove water? I’ve seen several influencers and doctors talk about it over the years, so I decided to do a little more research on it.

Drinking hot clove water before bed has been reported by many people to help them sleep better. There are many powerful compounds in clove water, including eugenol, and the phytochemicals in cloves can have many useful benefits in your body including liver health, lower blood sugar, reducing bad bacteria in the gut and mouth (clove is an antimicrobial), and also sleep too.

It’s important to note that eugenol in clove has a blood thinning effect, so the normal cautions should be used for anyone that shouldn’t use blood thinners.

If you want to try hot clove water to deepen sleep, lower blood sugar overnight, improve liver health, and help get rid of bad gut bacteria that produce endotoxin in your gut, here’s how to make it…

Take 5 or 6 whole cloves and put in boiling water, turn down to simmer, add a lid, and simmer 5 minutes with lid on. The lid helps capture the eugenol that would otherwise vaporize, and drip back into the water. Let cool down for a few minutes to drinking temperature, and if you want even more benefits for sleep, add a spoonful of raw honey too.

Having a spoonful of honey with the warm clove water helps to lower cortisol so that it can have an even better effect on deep sleep. You can even add a spoonful of collagen protein too which is high in glycine that also helps you sleep deeper.

Enjoy your warm clove water with honey, and sleep well!

If you liked that tip, you also don’t want to miss this powerful tip below involving a cherry trick for sleeping deeper…

Why 3 AM Wake-ups Pack on Belly Fat

Sarah, 52, was trapped in a nightly nightmare:

Every night around 3 AM, her eyes would POP open…

Did I pay the electric bill?
What if mom’s test results are bad?
Are we saving enough for retirement?
Why did I snap at my daughter today?

Her mind would RACE for hours.

She’d stare at the ceiling, exhausted but wired, watching the clock tick toward 5 AM… 6 AM…

Then she’d drag herself through another zombie day.

Desperate and gaining weight fast, she finally went to her doctor…

“Every 3 AM wake-up is spiking your cortisol… Every cortisol spike is packing fat onto your belly.

No wonder you’re gaining weight at such a fast pace! Your broken sleep is destroying your body.” her doctor told her.

Then he recommended her a 30-second cherry trick that stopped the racing thoughts and repaired her broken sleep.

Results:

• Week 2: Sarah was sleeping through the night waking up refreshed
• • Month
  6: Sarah sleeps like a baby every night, she’s down 24 lbs, has a sharp mind and endless energy

Get The 30-Second Cherry Trick That Stops 3 AM Wake-ups and Racing Thoughts (works tonight!)

Sweet dreams!

The post Drink hot clove water & raw honey before bed for deep sleep, liver health, gut and blood sugar appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of the best sellers The Diabetes Fix and The Truth About Testosterone

Well this is a fun story for you today, especially if you’re like me and you love burgers!

According to a 2023 study in the Journal Nutrients, 23 men were assessed for vascular function, including blood pressure, flow mediated dilation (FMD), and certain lipid levels after adding 5 burgers a week to their normal diet for 5 weeks.

Both high fat beef (25% fat) and low-fat beef (5% fat) were analyzed.

Neither group saw any harm at all from adding a high quantity of beef to their diet in terms of their heart health, blood pressure, and artery flow contrary to the popular narrative that red meat is somehow bad for your heart.

In fact, the higher fat beef group saw their blood pressure, arterial blood flow, and lipid levels all improve over the 5 weeks!

This doesn’t suprise me, and if you’ve read this newsletter for some time, it probably won’t surprise you either, as I’ve published dozens of articles showing the benefits for your heart and metabolic health of eating red meat.

The reasons why eating more beef improved their blood pressure and artery function probably has to do with the super powerful nutrients found in beef, such as…

1. Healthy saturated fats such as stearic acid, heart-healthy monounsaturated fats, and very low levels of inflammatory omega-6 fats (whereas chicken and pork have 10x higher levels of inflammatory omega-6 fats than beef)

2.  CLA fats in beef, already studied for anti-cancer effects, heart benefits, and more.

3.  C15 fats in beef, showing in studies to have a diverse array of metabolic health benefits including healthy insulin sensitivity and blood sugar, and heart health benefits.

4.  High levels of powerful nutrients such as carnitine, carnosine, creatine, taurine, zinc, selenium, and b12.

So the message is… although the media tries to terrorize you into fearing red meat, the reality is that red meat like beef and bison (especially grass fed) are a heart-healthy superfood that only seem to have profound benefits for your health, including heart and artery health.

While grass fed red meat is one of the healthiest foods you can eat for your heart health and blood pressure, there’s a particular nutrient that most people haven’t heard of that just might be the single most important thing for keeping your heart strong as you age and avoiding heart attacks…

The #1 nutrient missing in your diet that keeps your heart strong as you age.

(Most people do NOT get enough of this nutrient, and your doctor has probably never mentioned it!)

The post 5 Burgers a week improved arterial blood flow & lowered blood pressure in this study appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of the best sellers The Diabetes Fix and The Truth About Testosterone

Most people have been taught to fear orange juice because it contains “sugar”.

Well, if you’ve been under the impression that orange juice is somehow bad for you just because it contains natural sugars, then today’s email will shock you…

I recently reviewed a study out of the University of Buffalo that compared 3 groups of people…

1.  Participants that ate a high fat, high carb breakfast sandwich, high fat hashbrowns + plain water.

2.  Participants that ate the same high fat, high carb breakfast + sugar water

3.  Participants ate the same high fat, high carb breakfast + 2 cups of Orange juice

People that ate this high fat, high carb breakfast had significantly increased inflammation markers in their body, increased reactive oxygen species (harmful), increased endotoxin in the gut (also harmful), and a large blood sugar response too.

The group that drank the orange juice with the meal actually added an additional 75 grams of carbohydrates to the meal from the natural sugars in the OJ.

Surprisingly, the group that drank the orange juice along with the high fat, high carb breakfast had LOWER inflammation markers, lower endotoxin production in the gut, and also an improved blood sugar and insulin response to the meal.

These are amazing results considering they also took in an extra 300 calories from the orange juice, and yet they didn’t suffer the same inflammation or blood sugar spikes that the groups without the orange juice had.

The researchers concluded that the unique polyphenols and flavonoids in orange juice (along with the high micronutrient content of the OJ) helped to suppress the inflammation response to such a high-fat and high-carb meal, while also improving the blood sugar and insulin response.

I’ve said it before in this newsletter, but OJ is basically a powerful health drink!

OJ is absolutely loaded with… polyphenols, flavonoids, vitamin C, thiamine, magnesium, folate, potassium, vitamin B5, copper, and dozens more powerful nutrients.

It’s basically one of the most nutrient-dense sources of carbs you can consume, with pretty powerful health benefits as we’ve seen in this study today.  So don’t fear OJ just because it contains some natural sugars.

While Orange juice has some significant health benefits, there’s a particular fruit warning below that you need to see…

Banana VS Mango VS Apple…

(the worst “yellow fruit” for A1C)

If your blood sugar is out of control… stop eating THIS fruit!

According to Dr. Rick Cohen – Duke University doc & diabetes specialist – one of these 4 “yellow fruits” can wreck your insulin production…

And SPIKE your blood sugar by 60 mg/dL instantly!

But which one is it?

(Click on the image you think is right)

HINT – 92% of people with high blood sugar eat it at least 1x a week… even though it’s DEADLY for your A1C.

Tap below to get all the details:

>> #1 WORST “yellow fruit” for blood sugar (Banana VS Mango VS Apple VS Pineapple)

____

The post 2 Cups of Orange Juice Lowered Inflammation & Blood Sugar in Study appeared first on thenutritionwatchdog.com.

By: Cat Ebeling RN, MSN-PHN, co-author of the best-seller: The Diabetes Fix

A few years ago low carb, keto, and carnivore were all the rage, and low-carb diets have helped a lot of my readers, but new research is actually showing us that the right carbs can be very healthy. I want to show you how some of the leanest, healthiest people on the planet eat large amounts of carbohydrates, and what that means for you.

What did the leanest people on earth eat?

A Swedish physician named Staffan Lindeberg studied the native islanders of Kitava, in Papua New Guinea, and found they ate about 70% of their calories as yams, sweet potatoes, taro, and fruit, and were virtually free of heart disease, obesity, and diabetes. Not far away, in the highlands, the Tukisenta people lived almost entirely on sweet potatoes and were just as lean and healthy.

The Okinawans in Japan, eating their traditional diet, got close to 85% of their calories from carbohydrates and became some of the longest-lived people on earth. The Tsimane in the Amazon live on plantains, rice, and cassava and have the cleanest arteries ever recorded, and closer to home, the Tarahumara of Mexico’s Copper Canyon traditionally thrived on corn and beans with almost no diabetes or heart disease.

Many of these groups eat 400 to 500 grams of carbs a day, far more than most Americans, and what surprised me is how little fat they eat, around 12% of calories for the Okinawans and Tarahumara and as little as 3% for some of the Papua New Guinea highlanders.

I do want to point out, though, that none of these people ate refined flour, excess sugar, packaged snacks, or seed oils, and they moved and worked all day, so it wasn’t the carbs alone that kept them lean, it was their whole lifestyle.

It all comes down to whether your mitochondria, the tiny power plants inside your cells, can burn the fuel you eat. When your mitochondria are healthy and you’re active, they burn through the carbs you eat and use them for energy. But when inactivity, poor sleep, sugar, and seed oils slow them down, glucose backs up into your bloodstream, raises your blood sugar, and gets stored as fat.

What would happen if diabetics ate MORE carbs?

Back in the 1940s, every doctor thought sugar and white rice were about the worst things a diabetic could eat. So when Dr. Walter Kempner at Duke University built his famous 90% carbohydrate diet around white rice, fruit, and sugar, he fully expected it to make his diabetic patients worse. Instead, when he tracked 100 of them, nearly two-thirds saw their fasting blood sugar drop, the group average fell by 47 points, and 18 came off insulin completely, whether or not they lost weight, all while eating about 100 grams of plain white sugar a day!

Another doctor at the University of Kentucky tried a similar plan with diabetic men, using high-fiber, carb-rich foods, and in just two weeks their blood sugar dropped and many of them were able to stop their insulin and other diabetes medications. I know it sounds crazy, but it’s right there in the research.

Does high carb, low fat work, and low carb, high fat work too?

Of course, plenty of my readers have brought their blood sugar down on low carb too, so both clearly work, and Denise Minger, a nutrition researcher and author of Death by Food Pyramid, has a great explanation for why. She spent years in the low-carb, paleo world before digging into this old research, and she found the benefits show up at either end, with very low carb or very low fat. Kempner’s diet and the Kentucky diet both kept fat at around 10% of calories, right in that low-fat sweet spot.

The trouble is the middle zone she calls the “Swampland,” where most Americans eat, with lots of carbs and lots of fat on the same plate. The “low-fat diets” that supposedly failed in studies were usually around 30% fat, barely different from the 34% most Americans already eat, so they never really tested low fat at all. A mixed plate of real food won’t make you fat, but if you’re trying to turn around high blood sugar or stubborn weight, it helps to pick one side or the other. 

Insulin and fat storage

It’s become common knowledge that carbs and sugar make insulin rise, and that when insulin goes up, your body stops burning fat. It sounds logical, but it’s not the whole truth. In one study, people cut the same number of calories either by eating fewer carbs or by eating less fat, and while the low-carb group had lower insulin and burned more fat, the low-fat group actually lost more body fat. That doesn’t mean low fat is better, it just means insulin alone doesn’t decide whether you lose fat. Insulin also supports your thyroid, which is why cutting carbs for too long can leave some people feeling cold, tired, and even gaining weight.

Long-term low carb can do something unexpected to your blood sugar, too. Plenty of people do great on keto for the first several months. But some who stay on it a year or more see their fasting blood sugar creep into the low 100s and their A1C edge toward the 6s, because the body gets less efficient at handling carbs. When those people slowly add healthy carbs back in, their numbers usually settle back down.

Back in the ’90s, when low fat was the big diet trend, I ate low fat and high carb, and I lost body fat, but my blood sugar swung up and down and I’d get sleepy after meals, mostly because I wasn’t eating enough protein. Years later I went low carb and found myself tired and craving carbs after hard workouts. These days I eat protein forward with a small amount of healthy carbs like sweet potatoes, squash, rice, and a few vegetables, and I feel better than I ever did on either extreme.

Which carbs are best?

The carbs I personally love are the ones that show up in the healthiest traditional diets, like sweet potatoes, winter squash, beets, white potatoes, colorful root vegetables, and whole fruit. I like to pair them with good protein like grass-fed beef, pastured eggs and chicken, or wild-caught fish. And try to have some carbs at dinner, because when your blood sugar runs low overnight, your body releases cortisol to bring it back up, and that can wake you at 2 or 3 in the morning.

Those lean, healthy island and village people weren’t counting carbs or doing anything fancy. They moved their bodies all day, spent time outside in the sun, slept when it got dark, and ate real food straight from the land, and if you live a little more like they did, your body will use the carbs you eat for fuel instead of storing them as fat.

Now that you know how carbs can actually benefit your A1C, let’s look at another food that has some serious blood sugar benefits…

This food drops A1C (in seconds)

According to the US National Library of Medicine, there’s one special food you should be eating daily.

Because for folks with blood sugar issues, it works just as well (or even better) than metformin.

No one wants to take meds like metformin for the rest of their lives. So if you’d like to dump yours in the trash, you should try this out.

Put all the horrible side effects of metformin behind you. No more diarrhea, stomach aches, feeling sick or losing your appetite.

Instead, you just enjoy this tasty food every day to lower your A1C and lose weight at the same time.

To get the full story and learn which special food to eat, watch the complimentary video here.

The post High Carb or Low Carb? Why the Real Blood Sugar Problem Is Stuck in the Middle appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of the best sellers The Diabetes Fix and The Truth About Testosterone

I had recently helped a friend lose about 27 lbs in 6 weeks by following a meal plan I had laid out for him and he loved all the food he was eating.

However, after those 6 weeks, I found out that he had slipped up and gained back 5 lbs… when I asked him what happened, he said that he got really busy and had to do a lot of driving around each day and didn’t plan ahead to have healthy foods with him in the car, so he was resorting to fast food meals again.

And the fast food was packing the weight back on.  He felt kind of ashamed and agreed that he didn’t want to lose the progress he had made, so he wanted to get back on track.

Here’s what I suggested for those busy days when he’s driving around and he forgot to plan his healthy foods for that day…

I told him that instead of caving in to a fast food meal that was gonna destroy his hormones, damage his gut, and cause serious inflammation, I suggested that he just simply stop at any gas station or convenience store and grab beef jerky, orange juice, and a little dark chocolate.

Between the beef jerky and the orange juice, it’s actually a nutrient-packed meal that’s high in protein, low in fat, loaded with vitamins and minerals, and with a nice shot of healthy sugar from the OJ (yes, the sugar in OJ is healthy)…

In fact, multiple studies show that the polyphenols in orange juice help to lower inflammation in response to a meal and also improve the blood sugar response from a meal too, even after factoring in the extra carbohydrates in the OJ.

Plus, the citrus bioflavonoids in orange juice are even linked to lower risk of heart disease, and also help to strengthen your immune system, so don’t fear OJ just because it contains natural “sugar”.  It’s basically a superfood drink.

And the dark chocolate provides a satisfying little “dessert” that I personally love.  The dark chocolate also contains a uniquely healthy fat called stearic acid that is really good for your metabolism, and lowers your appetite.

Plus, a bag of beef jerky, a 12 oz container of orange juice, and a couple pieces of dark chocolate is actually a fairly low calorie meal overall compared to the fast food meals that my friend was caving in to.

So what happened?

Well, my friend told me he started trying this beef jerky, orange juice and dark chocolate meal as a quick “lunch” while driving around instead of fast food, and the weight started falling off again!

But speaking of chocolate, did you know that there’s ONE specific unique form of chocolate that can nearly DOUBLE your GLP-1 levels in a matter of hours, while also increasing stem cells in your body 220% in 30 days.

And this means your metabolism fires up and you slim down faster.  Plus that significant increase in natural stem cells also improves heart and artery health, and slows down the aging process.

However, most people have never heard of this specific type of chocolate that I’m referring to here, and yet this chocolate is proven to boost your fat loss, lower blood pressure, and improve your gut microbiome.

The post Beef Jerky, Orange Juice and Dark Chocolate for Weight Loss? (and as a safer GLP-1 alternative?) appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of the best sellers The Diabetes Fix and The Truth About Testosterone

I recently came across a really cool review of 45 studies around food intake and brain health.

And every single study concluded that fermented foods had powerful and fascinating effects on brain health, memory and prevention of dementia and Alzheimers.

Much of the benefit seems to be attributed to unique compounds that are created during the fermentation process, some of which are considered “postbiotics”, which is different than probiotics or prebiotics.

Some of the benefit is also due to improved gut health, which carries over to many other systems in the body including brain health.

Researchers found that certain compounds in fermented food (postbiotics, antioxidant peptides, etc) actually protect neurons in the brain from oxidative damage.

These compounds in fermented foods can also increase neuroplasticity, lower cortisol and improve the gut microbiome, which again, improves almost every system in the body.

I personally include fermented foods almost daily in my meals, including high quality yogurt, kefir, sauerkraut, kimchi, fermented pickles, kombucha, and even sourdough bread.

(Note that sourdough bread doesn’t contain live probiotics like the others in this list once it’s baked, but does contain valuable postbiotics which do have significant benefits.)

So enjoy fermented foods almost daily in your routine, and you’ll likely experience a nice boost in your brain function over time and possibly help prevent brain degeneration as we get older.

Speaking of your brain health, don’t miss this fascinating story below…

This EAR PINCH clears away brain fog in 8 seconds

Did you know that 50,000 of your brain cells die every day?

If you’re over 50 and you forget a name, misplace your keys, or just feel foggy all the time — that means your brain cells are dying off even faster.

I was shocked to learn this myself.

It turns out… Stanford University neuroscientists identified a nasty “cell invader.” It attacks cells in the memory center of your brain – the hippocampus – causing your brain to shrink.

Thankfully there’s something you can do from home to clear it out.

>> Try this 8-second ear trick for better memory (backed by 5 scientific studies).

This Brain Clearance process is critical for flushing out toxic invaders from your hippocampus.

The 17,789 Americans who’ve tried this report improved memory and boosted brain power.

Dr. James Rivers, the MIT-Trained neuroscientist who discovered this method, has spent the better part of his career studying senescent cells, which is the technical term for the “brain invaders” that can shrivel up your brain’s memory center.

He’s considered one of New York City’s top brain doctors, and after he showed his 8-second daily ritual to his parents & in-laws…

They could only describe the sharp mental clarity they felt as “a cloud being lifted.” That’s why so many seniors have called it a “memory miracle” or a “total game changer.”

This is a totally new way to address the root cause of brain fog, fuzzy thinking, and depleted brain power…and you can do it from home without any pills or exercise.

(The secret is in your ears.)

Check it out right here while you still can.

The post Fermented Foods Improve Brain Function & Protect Brain From Damage appeared first on thenutritionwatchdog.com.

by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and

With today’s short article, I wanted to show you a VERY simple exercise that you can do anytime, anywhere to help get a flatter stomach over time.

Now I will preface this by saying that this specific exercise does NOT increase fat burning , but it CAN help to flatten your stomach by strengthening your deeper transversus abdominis muscles and hence “pulling in” a lazy stomach (aka beer belly or “pooch belly”).

It involves doing an exercise called “ab vacuums “…

I find it a good time to get in the habit of doing daily ab vacuums while driving on your daily commute or another time that would get you in the habit of doing them regularly.

(please make sure this doesn’t distract you from driving safely… I find that it doesn’t distract me at all, since you can keep your eyes on the road at all times and both hands still on the wheel…it’s certainly much safer than driving while on a cell phone!)

Of course, ab vacuums can be done anywhere and at anytime and don’t have to be just for driving, but I’ve found that it helps me to remember to do them if I do them at a specific time when driving regularly…. this could be while driving home from the gym every time (I do this 3-4x per week while driving home from the gym), or perhaps during your daily commute to work.

They even help to strengthen your core and support a healthy back!

Ab vacuums are simple (Instructions)

• You can do them standing, seated (such as in a car), kneeling in a four-point position, or even lying flat on the floor. I prefer them seated or standing.
• The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding for 10-20 seconds at a time.
• Start by inhaling deeply. Then, as you exhale, start pulling the belly button in towards the spine and hold it there for 10-20 seconds while just taking short breaths. Repeat for several of these 10-20 second holds, perhaps 5-10x if you have enough time while in the car. But even just repeating 3-4x every time you’re driving somewhere can really add up over time and give you the benefit of a flatter belly!
• Get in the habit of doing this at least 4-5 days per week while driving somewhere and you may find that this helps to flatten your stomach more by strengthening the transversus abdominis muscle (the deep abdominal muscles beneath the rectus abdominis) if you previously had a “lazy belly”.

Like I said previously, this “ab vacuums” exercise does NOT increase fat burning… it only helps to flatten a round stomach that has lazy deep ab muscles, and it will strengthen your core. It’s worth a place in your weekly belly-flattening repertoire.

Add THIS to your morning coffee to burn stubborn fat NINE TIMES faster:

Would you like to burn 27… 37… or even 51 lbs of stubborn fat in just a few short weeks by adding THIS to your coffee each day?

It really is that simple, and at the link below you’ll see exactly how to do it.

In fact, you’ll never drink regular coffee again once you try this…

>> Add THIS to your coffee each day to drop 37 lbs FAST

The post A unique exercise you can use to help flatten your stomach while driving in the car? appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of the best sellers The Diabetes Fix and The Truth About Testosterone

The news media and misinformed health authorities have claimed for decades that red meat somehow “clogs your arteries” and is related to heart disease.

However, the correlation is almost the exact opposite. Over the last 60-70 years, Americans dramatically decreased their red meat consumption based on that terrible advice, and yet heart disease rates still skyrocketed.

And when you understand the in-depth physiological processes of how artery plaque forms, it becomes quite clear that red meat has absolutely nothing to do with the heart disease process.

So what DOES directly contribute to the formation of artery plaque and heart disease?

Well, there are many causes of heart disease (smoking, stress, and micro-plastics are 3 non-food contributors), but one of the biggest causes in terms of food choices is actually excess omega-6 fat consumption, especially from damaged oxidized omega-6 fats from oils like vegetable/seed oils (soybean, canola, cottonseed, sunflower oils, etc), and other high omega-6 foods.

Omega-6 fats are highly inflammatory in excess amounts, and also directly related to the formation of artery plaque and atherosclerosis (heart disease).

So while red meat consumption has gone down in the last 60-70 years, all while heart disease skyrocketed, the consumption of seed oils and also chicken has increased almost in perfect correlation with heart disease.

And this is where “white meat” comes in…

Chicken and pork in the US are mostly fed a diet of corn and soy (extremely high in omega-6 fats), and this high corn and soy diet for chickens and pigs leads to an omega-6 fat content in chicken and pork as high as 20% or higher of calories.

Red meat on the other hand (especially grass fed red meat like grass fed beef and bison) only has about 3% omega-6 fats.

Red meat: 3% of cals from omega-6 fats
Chicken and pork: 20%+ of cals from omega-6 fats

That’s 7x the heart-damaging omega-6 fats in chicken and pork compared to red meat like beef or bison.

Even grain-finished red meat (which I don’t recommend) is still much lower in inflammatory omega-6 fats compared to chicken and pork.

Plus, red meat has higher levels of heart-protective nutrients too like vitamin K2, CoQ10, CLA, and also beneficial phytochemicals that came from the grass and forage that cattle and bison eat. You don’t get these beneficial compounds in anything close to the same amounts in chicken or pork.

Red meat also has about 20-40% higher vitamin and mineral content than chicken and pork.

As you can see, red meat has been unfairly villainized, all while chicken and pork might actually have some relationship to the progression of artery plaque and heart disease due to the 7x higher levels of damaging omega-6 fats in chicken and pork.

With all of this said, if you want to prevent a deadly heart attack and heart disease, you NEED to see this below…

NASA Doctor Reveals: #1 Heart-Healthy Food 89% of Americans Aren’t Eating Enough

Did you know that astronauts rarely have heart problems?

Surprisingly, it all comes down to one specific food they eat in outer space.

“This food works to clean your arteries and support your heart health by dissolving the sticky protein building up inside them,” says Dr. Sam Walters.

Dr. Sam Walters is a former nutrition consultant to NASA. He’s also a leading “heart doctor” whose natural solution has helped thousands of people enjoy a healthy heart without living on drugs.

He recommends his patients add this food as a staple in their diets… because multiple studies have shown that it can:

– SLASH your risk of heart attack & stroke by nearly HALF
– Lower “bad” LDL cholesterol & triglycerides
– Keep your blood pressure under control
– Unclog your arteries

Yet, up to 89% of Americans aren’t getting enough of it in their diets!

Fortunately, Dr. Walters has released a short video revealing the #1 heart-healthy food you should start eating today.

Watch it here:

>>> Former NASA Doctor Reveals The #1 Heart-Healthy Food 89% Of Americans Aren’t Eating Enough

The post Red Meat Isn’t Killing Your Heart, But WHITE Meat Might Actually Be Doing Damage appeared first on thenutritionwatchdog.com.

By: Mike Geary – Certified Nutrition Specialist and Author of the best sellers of The Diabetes Fix and The Truth About Testosterone

I don’t know about you, but I LOVE some delicious rosemary with sea salt on a good steak!  Or some rosemary in a good stew, soup, or roast is my favorite herb.

But did you know that powerful compounds in rosemary can actually boost your brain health?

It’s true… Rosemary contains unique phytochemicals that are shown to improve brain function as well as mood and memory.  Some of the powerful compounds in rosemary are Rosmarinic acid, betulic acid, and carnosic acid.

In fact, a study in Cell Journal showed that carnosic acid in rosemary can protect you from Strokes, Alzheimer’s, and slow aging in the brain.

Another compound in rosemary called 1,8-cineole was shown in studies to improve cognitive performance in brain tests on seniors.

So enjoy that delicious rosemary seasoning in your soups, stews, steaks, roasts, chicken and more, and know that you’re helping your brain at the same time!

Speaking of your brain health, don’t miss this fascinating story below..

Try This Unusual 3-Minute SONG That’s Proven to Boost Your Memory:

Researchers at Harvard made an accidental discovery…

They found a bizarre melody that makes your brain process information up to 3X faster.

How is this possible?

It turns out this specific sequence of sounds activates an ancient “speed protein” in your brain…

The same protein that allows 20-year-olds to think and learn so quickly.

Over 16,366 people are already using this strange melody to:
• Process information faster
• Think with crystal clarity
• Remember names instantly
• Focus like a 20-year-old
• Feel mentally sharper

All you have to do is…

>> Relax and listen to this 3-minute melody to boost your brain power

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