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Feb 21

You Have 12 Hours to Shop Prevention’s ’28-Day Get-Lean Diet’ on Sale on Amazon – Prevention Magazine

Theres no doubt about it: Your life and body change as you age. So why keep trying to stay healthy and lean the same way you always have? Once you hit 40, it may become much harder to manage your weightbetween busy schedules and physical changes, shedding a few pounds can feel impossible.

Thats why Prevention created this new plan, the

Best of all, you can save 20% on the plan on February 28 from 2:55 p.m. EST to 9:55 a.m. EST.

Inside, youll find:

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You Have 12 Hours to Shop Prevention's '28-Day Get-Lean Diet' on Sale on Amazon - Prevention Magazine

Feb 21

The Real Life Diet of Jesse Tyler Ferguson, Who Found Out the Hard Way That Pilates Isn’t As Easy As It Looks – GQ

I love Pilates. Ive started taking Pilates classes. I was one of those people whoprobably it's slightly male chauvinistic for me to saybut I walked into the room, and I was like, I got this. It's all these ladies in Lulu And I was by far the weakest member in the roomall these ladies were kicking my ass. And so I was like, Okay, this is challenging for me! I've gotten better at it; I'm really proud of myself. But I don't think I'll ever be as good as some of the people I take these Pilates classes with. They're just superheroes to me.

Do you have a favorite Peloton instructor?

I mean, it's Cody [Rigsby]. But also, I will search for whoever's doing a Broadway-themed ride. I love a themed ridea Beyonc-themed ride; I think there's an Usher one out right now.

Your podcast roster of guests makes clear that you have a ton of friends. Do you think about your friendships and your relationships with other people as being core to your well-being?

Yeah, I definitely feel I get a little depressed when I haven't seen friends and loved ones for a while. I'm also an introvert, and I love being at home. I love being at home by myself. I'm totally cool if Justin, my husband, wants to go out with some friends and I stay home with the kids and get in bed early and watch something on TV. That's awesome. But after a while, after maybe a week of that, I really do hunger for my friendships and just interacting with people I love. And so I think definitely it is part of my wellness routine to try and see peopleespecially when I'm working because I can get very tied up in work, and then that's all I do. Then I need to remind myself that I have a life and I have friends that aren't part of that career.

Something thats really captured public interest recently is this idea of having a health span and approaching health through a longevity lens. How has your approach to food and fitness and wellness evolved as youve gotten older?

When I was a teenager, I had a very, very high metabolism. I could eat anything and just not gain any weightand people hated me for that! That lasted until my mid-twenties, and then it started to slow down. Now, I'll be 49 this year, and I feel like I'm in better shape than I've been in a long time just because I've had to stay more on a routine and I've had to sort of think about what I'm eating.

As a newish dadI have a three-and-a-half-year-old and a 15-month-oldI can't drink booze as much as I used to. The hangover really kills me. So I've naturally cut back on my liquor intake and turned to non-alcoholic options when I go out, just because I can't be groggy the next day. I save the booze for the really special occasions., I think thats helped me just with losing weight and not being so puffy. And then, of course, I have more energy for the day, and I have a better workout.I feel like I have a little bit more energy, even though Im a new father. I also nap really hard when I need to. When I go down, I go down hard. I love a nap.

I also love a nap. Do you have tips for falling asleep?

Someone told me that if you have a cup of espressoand I've tried thisright before you nap, the espresso will naturally kick in after about 20 minutes and naturally wake you up. And that's about how long you really should nap for.

Are you into any wellness trends, gadgets, or practices?

The Oura Ringbut sometimes that gives me too much information. I was like, I'll base how I slept on what my ring is telling me rather than how I feel. Or I'll use it as an excuse if it says I didn't get enough sleep. I'm like, Oh, I shouldnt work out too hard today. So, I'm trying not to look at it too closely. But I do think it's interesting to see my sleep patterns through the night. Of course, my Peloton is something I love. Justin and I both do acupuncture.

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The Real Life Diet of Jesse Tyler Ferguson, Who Found Out the Hard Way That Pilates Isn't As Easy As It Looks - GQ

Feb 21

‘Fasting-mimicking’ diet: Benefits of fasting without starving yourself –

Periodic cycles of a fasting-mimicking diet (FMD) offer remarkable health benefits, including a reduction in immune system aging, insulin resistance, and liver fat.

This innovative dietary approach not only contributes to a lower biological age but also opens a new frontier in nutrition-based health intervention.

The study, led by the USC Leonard Davis School of Gerontology, builds upon existing research to underscore the significant advantages of FMD.

The fasting-mimicking diet, lasting five days, is rich in unsaturated fats while being low in calories, proteins, and carbohydrates.

Designed to emulate the effects of a traditional water fast without foregoing essential nutrients, FMD facilitates adherence and completion of the fasting period.

The brainchild of Professor Valter Longo of the USC Leonard Davis School, this diet strategy has now been validated for its efficacy in human health improvement.

Professor Longo, the senior author of the study, emphasizes the novelty of FMD as a food-based intervention that does not necessitate ongoing dietary or lifestyle modifications.

This is the first study to show that a food-based intervention that does not require chronic dietary or other lifestyle changes can make people biologically younger, based on both changes in risk factors for aging and disease and on a validated method developed by the Levine group to assess biological age, Longo explained.

Historical research by Longos team has documented the diverse benefits of short, periodic FMD cycles, including stem cell regeneration, reduced chemotherapy side effects, and diminished signs of dementia in animal models.

Furthermore, FMD has shown promise in lowering the risk factors for various age-related diseases in humans, such as cancer, diabetes, and heart disease.

This recent study ventured into previously unexplored territory, investigating the impact of FMD on aging, biological age, liver fat, and immune system aging in humans.

Conducted on two clinical trial populations ranging in age from 18 to 70, the study required participants to follow the FMD for five days, followed by a standard diet for the remainder of the month.

The diet consists of plant-based soups, energy bars, drinks, snacks, tea, and a supplement rich in essential nutrients.

The findings were compelling. Participants adhering to the FMD showcased significant health improvements, including lower diabetes risk factors such as reduced insulin resistance and HbA1c levels.

MRI scans further confirmed reductions in abdominal and liver fat, indicators of a decreased risk for metabolic syndrome. Notably, the FMD cycles enhanced the lymphoid-to-myeloid ratio, suggesting a rejuvenated immune system.

A comprehensive analysis revealed that, on average, participants experienced a reduction in biological age by 2.5 years, underscoring the diets potential for age reversal.

This study shows for the first time evidence for biological age reduction from two different clinical trials, accompanied by evidence of rejuvenation of metabolic and immune function, Longo adds.

The collaboration between first authors Sebastian Brandhorst, USC Leonard Davis research associate professor, and Morgan E. Levine, founding principal investigator of Altos Labs and USC Leonard Davis PhD alumna, further solidifies the FMDs standing as a viable, short-term dietary intervention.

This approach not only mitigates disease risk but also enhances overall health without the need for extensive lifestyle alterations.

Professor Longo concludes with a call to action for healthcare professionals, encouraging the broader recommendation of FMD cycles to patients at risk and the general population eager for improved health and vitality.

Although many doctors are already recommending the FMD in the United States and Europe, these findings should encourage many more healthcare professionals to recommend FMD cycles to patients with higher than desired levels of disease risk factors as well as to the general population that may be interested in increased function and younger age, Longo said.

In summary, the fasting-mimicking diet (FMD) emerges as a revolutionary approach in the quest for longevity and health enhancement, offering a scientifically validated pathway to reduce biological age and mitigate risk factors associated with chronic diseases.

Grounded in rigorous research and clinical trials, FMD paves the way for a future where dietary intervention becomes a cornerstone of preventive healthcare.

By demonstrating significant improvements in immune system function, metabolic health, and overall vitality, FMD empowers individuals to take proactive steps towards achieving a healthier, more vibrant life without the need for drastic lifestyle changes.

As the evidence mounts, the call for healthcare professionals to embrace and recommend FMD grows louder, heralding a new era in nutrition and wellness.

The full study was published in the journal Nature Communications.

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Feb 21

High-Protein Diet Could Drive Heart Disease – Technology Networks

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When I get home from my morning gym session, the first thing I reach for is my protein shaker determined to get ahead of my recovery before I do it all over again tomorrow. According to a survey of the average American diet, Im not alone in this cycle. Nearly 25% of the American population receive over 22% of all daily calories from protein alone, mostly from animal sources. But what if this ritual isnt the best thing for our bodies?

A new study published in Nature Metabolism investigated the potentially adverse effects of a high protein diet, which is often promoted as a healthy lifestyle.

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While protein is a vital nutrient for human health, many people in Western societies consume around more protein than the recommended daily allowance on average. Driven by the idea that a high-protein diet is the key to unlocking greater health, we might overlook the potential dangers this could cause, said Dr. Babak Razani, professor of cardiology at the University of Pittsburgh School of Medicine, and corresponding author: You can read a lot of things on the internet and not only is much of it untrue, it is not based on clinical evidence or efficacy.

Razani and team previously discovered that excess dietary protein increases the risk of atherosclerosis in mice. The researchers partnered with Dr. Bettina Mittendorfer a metabolism expert at the University of Missouri, Columbia, to further investigate the potential mechanism behind this association, and its relevance in humans.

The researchers employed a combination of cell, animal and small human studies to explore the pathway underlying the link between a high-protein diet and atherosclerosis shown in mice. Using their previous results, Razani and team investigated the effects of varying protein intake in humans, by comparing the effects of liquid meals, which contained either 10% or 50% of energy as protein, on monocyte mTORC1 activation. They also compared the same outcomes in participants who consumed either a standard-protein mixed meal or a mixed meal with modestly increased protein content (15% kcal versus 22% kcal). Blood samples were collected before and onehour and twohours after consuming the meals to assess plasma amino acid concentrations and monocyte mTORC1 signalling.

The team demonstrated that consuming more than 22% of daily dietary calories through protein negatively impacts human macrophages, which leads to the accumulation of cellular debris inside vessel walls, resulting in the worsening of atherosclerotic plaques.

When one eats higher amounts of protein, it leads to activation of their macrophages, an immune cell that is a key driver of atherosclerosis, and we identified an important protein in the macrophages called mTOR that mediates this process, said Razani.

To determine which of the seven amino acids contributed to mTORC1 signalling in monocytes/macrophages, the researchers used cultured human monocyte-derived macrophages (HMDMs) to study the macrophage-specific mTORC1 response to each amino acid. These results were also confirmed in mice.

We then discovered that only leucine an amino acid highly enriched in animal-based proteins is the main activator of the mTOR pathway in macrophages and in turn atherosclerosis risk. Amino acids are the building blocks of proteins, and there are 20 of them that make up any protein we ingest. But it is only leucine that is the bad actor in worsening the heart artery disease, Razani said.

We hope that this study starts a conversation about the false notion that dialing up dietary protein consumption is a panacea for improving all aspects of metabolic health. It is much more complex than that, added Razani.

The data also suggest that differences in leucine levels between plant-based and animal diets may explain the differences in their effect on cardiovascular and metabolic health.We are working on follow-up studies to determine whether consuming mostly plant-based protein (which can lead to lower leucine elevations than animal-based protein) can diminish the risk of cardiovascular disease, Razani said. There is a lot of talk about the benefits of plant- vs animal-based proteins and my group has the opportunity to study it mechanistically and with a level of detail that is rarely done.

Razani outlined several additional questions that need to be addressed in this line of research. First, what happens when someone consumes between the recommended 15% of daily dietary protein to 22% of their daily calories? Could there be a potential number that allows for muscle growth while still avoiding the immune cell cascade that increases atherosclerosis risk?

Further studies are needed to investigate the effects of varying amounts and types of dietary proteins that lead to the increased risk of atherosclerosis, and how these may evolve the current dietary guidelines concerning protein intake.

We hope that this study raises awareness that increasing dietary protein consumption is not a cure-all for your metabolic health but may put you at a higher risk of heart disease, said Razani.

Dr. Babak Razani was speaking to Rhianna-lily Smith, Junior Science Editor for Technology Networks.

Reference: Zhang et al. Identification of a leucine-mediated threshold effect governing macrophage mTOR signalling and cardiovascular risk. Nature Metabolism. 2024. doi: 10.1038/s4 2255-024-00984-2

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Feb 21

Rewriting History: Groundbreaking New Research Reveals That Early Human Diets Were Primarily Plant-Based – SciTechDaily

Recent research challenges the traditional view of early human diets in the Andes, suggesting a shift from hunter-gatherers to gatherer-hunters. The study, analyzing remains from the Wilamaya Patjxa and Soro Mikaya Patjxa sites in Peru, reveals an 80 percent plant-based and 20 percent meat diet among early Andeans. This finding, based on isotope chemistry and statistical modeling, contradicts previous beliefs and influences current perceptions of diets such as the Paleodiet. It also indicates a need to reassess archaeological frameworks globally.

The commonly used term hunter-gatherers for describing early humans should be revised to gatherer-hunters in the context of the Andes in South America, suggests groundbreaking new research led by an archaeologist from the University of Wyoming.

Archaeologists long thought that early human diets were meat-based. However, Assistant Professor Randy Haas analysis of the remains of 24 individuals from the Wilamaya Patjxa and Soro Mikaya Patjxa burial sites in Peru shows that early human diets in the Andes Mountains were composed of 80 percent plant matter and 20 percent meat.

The study was recently published in the peer-reviewed journal PLOS ONE. It applies methods in isotope chemistry and statistical modeling to unveil a surprising twist in early Andean societies and traditional hunter-gatherer narratives.

Conventional wisdom holds that early human economies focused on hunting an idea that has led to a number of high-protein dietary fads such as the Paleodiet, Haas says. Our analysis shows that the diets were composed of 80 percent plant matter and 20 percent meat.

For these early humans of the Andes, spanning from 9,000 to 6,500 years ago, there is indeed evidence that hunting of large mammals provided some of their diets. But the new analysis of the isotopic composition of the human bones shows that plant foods made up the majority of individual diets, with meat playing a secondary role.

The Wilamaya Patjxa archeological site in Peru produced human remains showing that the diets of early people of the Andes were primarily composed of plant materials. Credit: Randy Haas

Additionally, burnt plant remains from the sites and distinct dental-wear patterns on the individuals upper incisors indicate that tubers or plants that grow underground, such as potatoes likely were the most prominent subsistence resource.

Our combination of isotope chemistry, paleoethnobotanical, and zooarchaeological methods offers the clearest and most accurate picture of early Andean diets to date, Haas says. These findings update our understanding of earliest forager economies and the pathway to agricultural economies in the Andean highlands.

Joining Haas in the study were researchers from Penn State University, the University of California-Merced, the University of California-Davis, Binghamton University, the University of Arizona, and the National Register of Peruvian Archaeologists.

Undergraduate students also had the opportunity to conduct research during the initial 2018 excavations at the Wilamaya Patjxa burial site.

Currently a Ph.D. student in anthropology at Penn State University, Jennifer Chen, the journal articles lead author and a former undergraduate student in Haas research lab, performed the isotope lab work and much of the isotope analysis following the excavations.

Food is incredibly important and crucial for survival, especially in high-altitude environments like the Andes, Chen says. A lot of archaeological frameworks on hunter-gatherers, or foragers, center on hunting and meat-heavy diets but we are finding that early hunter-gatherers in the Andes were mostly eating plant foods like wild tubers.

Haas notes that archaeologists now have the tools to understand early human diets, and their results are not what they anticipated. This case study demonstrates for the first time that early human economies, in at least one part of the world, were plant-based.

Given that archaeological biases have long misled archaeologists myself included in the Andes, it is likely that future isotopic research in other parts of the world will similarly show that archaeologists have also gotten it wrong elsewhere, he says.

Haas investigates human behavior in forager societies of the past to better understand human behavior in the present. He leads archaeological excavations and survey projects in the Andes and mountain regions of western North America.

Reference: Stable isotope chemistry reveals plant-dominant diet among early foragers on the Andean Altiplano, 9.06.5 cal. ka by Jennifer C. Chen, Mark S. Aldenderfer, Jelmer W. Eerkens, BrieAnna S. Langlie, Carlos Viviano Llave, James T. Watson and Randall Haas, 24 January 2024, PLOS ONE. DOI: 10.1371/journal.pone.0296420

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Rewriting History: Groundbreaking New Research Reveals That Early Human Diets Were Primarily Plant-Based - SciTechDaily

Feb 21

Keto vs ketovore diet: What’s the difference? – The Manual

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Estimated to reach $12.35 billion by the end of 2024, the keto diet is one of the fastest-growing diet trends in the country and for good reason. While originally used to help treat patients with epilepsy, the ketogenic diet is now used widely by people looking to achieve optimal health and improve various health conditions. A ketogenic diet, in its basic form, is a diet that is high in fat and low in carbohydrates. People who follow a keto diet aim to achieve a state of nutritional ketosis, allowing the body to use fat for fuel. While the keto diet remains popular, you may have heard the term ketovore floating around social media. But what exactly is the ketovore diet?

The ketovore diet is an unofficial term (not a scientific word) that describes a diet that mixes a standard keto diet and the carnivore diet. You might also hear the ketovore diet referred to as keto carnivore or a meat-heavy keto diet. The carnivore diet is a stricter form of the keto diet that involves eating only meat and animal by-products. Those on a carnivore diet do not consume other low-carb foods, such as vegetables, nuts, or seeds. Unlike a ketogenic diet that often involves consuming about 20 to 50 grams of carbohydrates per day, the carnivore diet is zero-carb and far more restrictive.

Given that a true carnivore diet allows only for the consumption of meat and water, this diet can be extremely difficult to follow on a long-term basis. For that reason, many people have turned to a ketovore diet, which is similar to carnivore but allows for the consumption of some plant-based foods. A person who is following a keto diet will still consume a large amount of meat as the main food group. However, this diet allows for the consumption of some other low-carb foods such as heavy cream, avocados, spices, and a small amount of low-carbohydrate vegetables.

On average, those on a traditional keto diet consume about 7o to 80% of their daily calories from fat, 10 to 20% of calories from protein, and the rest from carbohydrates. This diet, which is low in carbohydrates and high in fat, helps achieve a deep state of metabolic ketosis that can result in many benefits. Although the keto diet is often known for its weight loss benefits, many people try the keto diet for other reasons, too, such as improved digestion, enhanced energy levels, reduced inflammation, and more.

Unlike the keto diet, the ketovore diet follows a slightly different macronutrient ratio. People following this diet consume large amounts of meat, which makes the overall protein macros much higher than that of a regular diet. In turn, this makes a ketovore diet more of a high protein, moderate fat, and low carbohydrate diet.

In terms of restrictiveness, a ketovore diet falls somewhere between a standard ketogenic diet and a carnivore diet. The flexibility this diet provides makes it an ideal option for those who want to achieve the benefits of a carnivore diet but find it to be too restrictive. Many people find the carnivore diet to help treat or manage chronic digestive issues, such as irritatable bowel disease.

Eliminating plants and plant-derived foods from the diet is thought to allow the gut to heal while removing digestive irritants. By consuming a ketovore diet that contains more meat-based foods than plants, those with GI concerns may notice an improvement in symptoms without having to remove plant foods from the diet entirely. Other benefits of a ketovore diet include improved blood sugar control, anti-inflammatory effects, a decrease in food cravings, and better cognitive function.

While the ketovore diet offers many benefits, its still important to understand its potential limitations. This diet is high in protein, which means it may not be suitable for people with kidney conditions or who are prone to kidney stones. If youre thinking of making a change in your diet, its important to speak with your doctor to discuss safe practices before starting.

A ketovore diet relies heavily on meat, which can include beef, poultry, seafood, fish, and other types of meat. Other low-carb foods allowed on a ketovore diet include:

When compared to a carnivore diet, the ketovore diet allows for a much wider range of foods to be consumed. For many people, this diet is more sustainable to stick with on a long-term basis. For those already following a keto diet, switching to a ketovore diet is fairly easy. If youre not yet acquainted with keto eating patterns, you might find that jumping right into ketovore is too restrictive. Remember to start slowly as your body adjusts to running on a new type of fuel and familiarize yourself with the signs and symptoms of the keto flu. Whenever you make a change like this, its always best to consult your doctor about the best diet for you.

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Keto vs ketovore diet: What's the difference? - The Manual

Feb 21

1000-Lb Sisters: Should Tammy Have Stayed With Caleb Willingham At Diet Rehab? (His Passing Was A Tragedy) – Screen Rant


1000-lb Sisters star Tammy Slaton married Caleb Willingham in 2022, but should she have stayed with him in the food addiction rehab where they met? During a recent episode of the show, Tammy was seen burying and mourning her young husband, who died tragically on June 30, 2023, a little over six months after the couple tied the knot. Caleb was only 40 years old, and he died of complications related to his obesity.

Tammy and Caleb's love story began in a weight-loss rehab center and was showcased during 1000-lb Sisters season 5. Caleb was a gifted rapper and poet who struggled with food addiction throughout his life. The two met, fell in love, and were married soon after. They were separated when Tammy made progress in her weight-loss journey and was discharged from the rehabilitation facility, leaving Caleb on his own. Caleb struggled to stay motivated without Tammy by his side.

The season finale of 1000-lb Sisters season 5 centered around one of the most heart-wrenching moments in the show, capturing the deterioration of Tammy's relationship with her new husband Caleb before his untimely passing. Before his death, Tammy and Caleb had been estranged. She was very disappointed in Caleb for not being able to stay on track towards achieving his weight-loss goals. It was especially difficult for Tammy when she went on a family vacation to Florida, and her husband couldn't be by her side.

Tammy expected Caleb to lose enough weight to qualify for weight-loss surgery, after which the couple could live together like a typical husband and wife. Her hopes were dashed during a visit to the rehabilitation facility to see her husband when Tammy found a large stash of junk food snacks in Caleb's room. Additionally, he had failed to show progress during several weigh-ins. It became clear that Caleb was simply not as committed to his weight-loss journey as Tammy was, and, thankfully, Tammy had the wisdom to understand that she couldn't make Caleb want to lose weight.

1000-lb Sisters season 5 chronicled Tammy's relationship with Caleb, her estranged husband. Once Tammy had lost enough weight to qualify for bariatric surgery, she was discharged from the facility and went on to lose over 400 pounds. While she was thriving in her new life, Caleb was sliding back into dangerous old habits. He stopped losing weight and veered off his path toward qualifying for weight-loss surgery. Missing his wife and discouraged by his lack of progress, Caleb couldn't keep himself motivated; it's unrealistic to expect that Tammy could have saved him.

As with any addiction, codependency can be a real problem when somebody is struggling to overcome food addiction. Sadly, Caleb became codependent on Tammy and could no longer manage his own mental health without her. Though that's a tragedy, it was not Tammy's responsibility to manage Caleb's life and health. Ultimately, he had to want to get better and couldn't rely on anyone else to carry him across the finish line. Tammy struggled on her own path to losing over 400 pounds and shouldn't have been asked to be responsible for anyone else, not even her husband.

In addition to chronicling more of Tammy's incredible weight-loss journey, 1000-lb Sisters season 5 also featured Tammy struggling with survivor's guilt after Caleb's untimely death. Though she is thrilled to be 400 pounds lighter and able to do things she was restricted from before, she is heartbroken and mourning Caleb's death. She likely also blames herself, to some extent, for leaving him alone at the rehabilitation facility, though he needed her.

Though Tammy likely struggles with the guilt of having survived obesity while being unable to help her husband survive, she should remember that she couldn't help Caleb if he didn't want to lose weight. Though Tammy is enjoying her new, more active life, it's clear Tammy is still struggling with the guilt and sorrow of losing Caleb. During her Florida trip, she kept video-calling him to show him the ocean, which he had never seen. Even during her family vacation, it was obvious Caleb was always on Tammy's mind.

Tammy and Caleb fell in love quickly after meeting at the weight-loss rehabilitation facility. Though Tammy loved Caleb, it's clear she loved herself more. When she reached her weight-loss goals and was offered to leave the facility, she left right away. If Tammy had truly loved Caleb, she wouldn't have been able to leave so quickly and would have fought to stay by his side. Tammy valued her freedom and wanted to start a new, more active life, suggesting Tammy didn't love Caleb as deeply as he loved her.

That being said, Tammy can't be held responsible for Caleb's death. Caleb's weight was the result of a lifetime of bad habits, emotional eating, and self-loathing. There was nothing Tammy could do to help him beyond giving him love and encouragement, which she did. Though it's only natural that the 1000-lb Sisters star feels guilty for surviving, she shouldn't be blamed for his passing.

The 1000-lb Sisters season 5 finale aired in early February 2024.

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1000-Lb Sisters: Should Tammy Have Stayed With Caleb Willingham At Diet Rehab? (His Passing Was A Tragedy) - Screen Rant

Feb 21

Dietary Thiamine Linked With Cognition | MedPage Today – Medpage Today

Dietary thiamine (vitamin B1) intake was linked with cognition in older adults, a longitudinal analysis in China suggested.

Over a median follow-up of 5.9 years, cognitive decline risk was minimal at dietary thiamine intake levels of 0.60 to 1.00 mg/day, reported Xianhui Qin, MD, of Southern Medical University in Guangzhou, and co-authors.

However, a J-shaped association emerged between intake of dietary thiamine and 5-year cognitive decline, with an inflection point at 0.68 mg/day (95% CI 0.56-0.80), the researchers wrote in General Psychiatry.

Before the inflection point of 0.68 mg/day, thiamine intake was not significantly associated with cognitive decline. After the inflection point, each daily 1.0-mg increase in thiamine intake was associated with a drop of 4.24 points in global cognitive scores (95% CI 2.22-6.27) and 0.49 standard units in composite cognitive scores (95% CI 0.23-0.76) within 5 years (P<0.001 for both). Global cognitive scores could range from 0 to 27.

The association of dietary thiamine intake with cognitive decline beyond the inflection point appeared stronger in people with obesity or hypertension and in non-smokers, Qin and colleagues noted. After multiple test correction, the effect of hypertension and smoking became non-significant.

Food sources of thiamine include whole grains, meat, and fish. In the U.S., common thiamine sources are cereals and bread. Several observational studies -- including a recent cross-sectional analysis of National Health and Nutrition Examination Survey (NHANES) data -- have reported a linear relationship between dietary thiamine and cognitive function in older adults.

In animal models, thiamine deficiency produces many Alzheimer's-like changes, noted Gary Gibson, PhD, of the Burke Neurological Institute of Weill Cornell Medicine in White Plains, New York, who wasn't involved with the study.

"Evidence suggests that the decline is related to a reduced ability to transport thiamine," Gibson told MedPage Today. "Thus, brains of Alzheimer's disease patients and animal models can be thiamine-deficient despite normal intake."

In 2021, an exploratory clinical trial led by Gibson suggested that pharmacological-grade benfotiamine, a thiamine prodrug not available commercially, may help people with mild cognitive impairment or mild Alzheimer's disease. A larger phase II study that randomizes people with early Alzheimer's disease to benfotiamine or placebo is underway.

In their analysis, Qin and co-authors used data from the China Health and Nutrition Survey. In 1997, 2000, 2004, and 2006, cognitively healthy participants ages 55 and older had assessments of mental acuity. Information about diet was collected in each survey round, supplemented by detailed data about dietary intake over 24 hours on 3 consecutive days, which were collected in person by trained investigators.

The study included 3,106 participants capable of completing repeated cognitive function tests who had at least two rounds of survey data. Mean age was 63, and the average dietary thiamine intake was 0.93 mg/day.

Cognitive decline was defined as the 5-year decline rate in global or composite cognitive scores based on a subset of items from the Telephone Interview for Cognitive Status-modified (TICS-m), which can be administered by phone or in-person. The test included immediate and delayed recall of a 10-word list, counting backward from 20, and serial seven subtraction five times from 100 to evaluate verbal memory, attention, and calculation, respectively. Higher scores in each item indicated better function. The researchers also determined a composite score by averaging z scores of the test components.

Compared with participants with thiamine intake of 0.60 to less than 1.00 mg/day, for 5-year decline rates in the composite cognitive score was 0.13, 0.15, and 0.33 in those with daily intake of less than 0.60 mg, 1.00 mg to less than 1.20 mg, and 1.20 mg or more, respectively. "Similar patterns were observed for the global cognitive scores," Qin and colleagues noted. "Moreover, multiple test correction had no significant effect on the results."

Other variables -- age, sex, alcohol consumption, and dietary intake of fat, protein, or carbohydrate -- did not significantly change the findings, the researchers added.

The analysis relied on dietary intake recalled over 24-periods, which may not be fully accurate, Qin and co-authors acknowledged. It assessed data about cognitively healthy older adults in China only and findings might not apply to others.

Judy George covers neurology and neuroscience news for MedPage Today, writing about brain aging, Alzheimers, dementia, MS, rare diseases, epilepsy, autism, headache, stroke, Parkinsons, ALS, concussion, CTE, sleep, pain, and more. Follow


This study was funded by the National Key Research and Development Program of China and the National Natural Science Foundation of China.

Qin and co-authors reported no conflicts of interest.

Gibson reported relationships with the National Institute on Aging.

Primary Source

General Psychiatry

Source Reference: Liu C, et al "J-shaped association between dietary thiamine intake and the risk of cognitive decline in cognitively healthy, older Chinese individuals" Gen Psychiatr 2024; DOI: 10.1136/gpsych-2023-101311.

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Dietary Thiamine Linked With Cognition | MedPage Today - Medpage Today

Feb 21

Do we really need to consume dairy for bone health? We asked the experts. – The Washington Post

The dairy industry has been telling us for decades that cows milk is essential for healthy bones and helping children grow. Its also a message backed by the federal government, which says that eating or drinking dairy is important for building and maintaining strong bones.

But is cows milk really essential to a childs growth? Should adults be drinking it for stronger bones too? How much milk and calcium do our bodies really need?

We spoke with experts about the role of dairy in bone growth and overall health. They agree that plain milk is a far more nutritional beverage than many flavored drinks offered to children. But experts say that dairy milk isnt as essential to overall health as many people believe. For adults or children who dont like milk or have an intolerance to it, removing dairy from a healthy and varied diet is unlikely to cause any health issues.

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Do we really need to consume dairy for bone health? We asked the experts. - The Washington Post

Feb 21

10 Reasons Why You Should Add Kefir to Your Diet – DISCOVER Magazine

Its hard to keep track of every health craze that takes society by storm, but the fermented milk beverage kefir might deserve some recognition for nutrition.

With the consistency of a thin yogurt and a somewhat sour, tangy punch, kefir accompanies other probiotic powerhouses like the trendy fermented tea, kombucha on supermarket shelves.

But this drink didnt just pop up out of nowhere; kefir has a history as rich as its taste. People from the Caucasus region and all around western Eurasia have consumed kefir for centuries, but it didnt start spreading to other parts of the world until the 20th and 21st centuries.

Kefir is made by fermenting milk with kefir grains living colonies of yeasts and bacteria that almost look like little clumps of cauliflower. Based on temperatures, the type of milk, and the fermentation time, the properties in kefir can change. The traditional version of this drink can easily be made at home with the grains; the nutritional impact of store bought kefir is not as strong since it contains less bacterial strains.

If youre thinking of revamping your diet, you might want to consider adding kefir to your fridge. Here are 10 health benefits that will convince you to give it a chance:

Various studies have demonstrated the potential for kefir to prevent excessive weight gain, control appetite, and increase metabolism.

In one animal study comparing the effects of kefir on body weight, four mice groups were each given a separate diet: Normal diet (ND), high-fat diet (HFD), HFD supplemented with 1 percent kefir powder (LK), and HFD supplemented with 2 percent kefir powder (HK).

Results showed that the LK- and HK- fed mice had 10 and 24 percent lower body weights than the HFD-fed mice. The HK-fed mice also had the same body weight as ND-fed mice, meaning obesity was essentially prevented.

Some human studies on weight control through kefir have been conducted, such as one in which drinking kefir led to reduced weight, BMI, and waist circumference in overweight premenopausal women. But it appears that more research on this effect is needed.

Also, be wary of drinking too much kefir this may result in weight gain, especially depending on the type of milk used.

Read More: 5 Things That Will Help Keep Your Microbiome Healthy

Kefir can also regulate several factors often associated with diabetes and metabolic syndrome (a group of conditions that precedes diabetes). The drink has been shown to decrease patients blood pressure, fasting glycemia, and bad LDL cholesterol.

Kefir also causes a significant decline in HbA1C (glucose attached to hemoglobins, causing hyperglycemia, or high blood sugar).

Non-alcoholic fatty liver disease (NAFLD) often paired with obesity or diabetes occurs when too much fat accumulates on the liver; over time, it can inflict serious liver damage.

Kefir can keep the liver at a healthy size and condition, as shown by a 2023 study. Researchers proved the drinks ability to regulate fat and improve inflammation in the livers of rats with diet-induced NAFLD.

Read More: Fermented Foods: Japan's Secret to Good Health?

Kefir supports the most vital organs in our bodies, including the heart. Since Kefir reduces blood pressure, it can lower the risk of cardiovascular issues.

In certain cases, hypertension may be linked to a lack of diversity in the gut microbiome, sometimes defined by dysbiosis, an imbalance in bacterial composition within the gut. Given the probiotic nature of Kefir, drinking it will likely enrich the gut microbiota and reverse any imbalances, potentially lowering hypertension risks.

Kefir enhances functions that serve as immune responses, hindering inflammation in organs and even alleviating seasonal allergies.

In multiple animal and in vitro cellular studies, consuming kefir has resulted in antagonism against parasites and bacterial organisms, proving that it can assist in protecting the body from outside invaders. Kefir may even promote faster wound healing.

In addition to bolstering your physical health, drinking Kefir may also have an impact on mental health.

One study administered nicotine to groups of rats and then examined how kefir affected the anxiety and depression induced by nicotine withdrawal. Tests yielded decreased anxiety and depression in the kefir-treated rats, as well as improvements in learning and memory.

The presence of Lactobacillus, one of the most common microorganisms found in kefir and other probiotic foods, plays a role in managing stress in the body.

Read More: Gut Bacteria's Role in Anxiety and Depression: Its Not Just In Your Head

Kefir hosts a variety of nutrients required to fuel the physiological functions of your body. It contains essential macroelements such as calcium, magnesium, potassium, and sodium, which all facilitate cell growth and energy production.

It is also a good source of microelements such as iron, zinc, and copper, important for cellular metabolism and blood production.

The idea of consuming a drink with bacteria might sound a bit frightening, but dont worry Kefir, like other probiotics, is chock-full of friendly bacteria that boost your gut health and make digestion easier.

Generally, all probiotics tend to relieve issues like diarrhea, constipation, and stomach pain if taken long term. They produce short-chain fatty acids, which keep the colon healthy. However, introducing a large amount of a new probiotic into your system might temporarily induce digestive complications.

Read More: Stomachache? Your Gut Bacteria Might Be to Blame

Kefir reinforces bone density, ultimately lowering the risk of fractures. Not only is it a great source of calcium, but it also provides Vitamin K2; this vitamin is needed to activate osteocalcin, a protein that fosters bone metabolism.

One study showed that osteoporosis patients who consume kefir may experience quicker bone remodeling and less bone resorption (when bone tissue is broken down, which at higher rates can weaken bones).

Studies have indicated that kefir could possibly deter cancer in some cases. It may help curb certain cancers like colorectal cancer and breast cancer by impeding the growth of tumor cells or inducing apoptosis (programmed cell death that, when properly functioning, is meant to get rid of mutated cancer cells).

These 10 potential benefits make kefir a unique, healthy drink. On your next trip to the supermarket, consider adding it to your shopping cart. Or even better, buy some kefir grains and make your own. It might take a little while to get used to the taste, but your brain, heart, and gut will be thankful.

Read More: New Clues to Chronic Diseases Turn Up in the Gut

Our writers at use peer-reviewed studies and high-quality sources for our articles, and our editors review for scientific accuracy and editorial standards. Review the sources used below for this article:

Mayo Clinic. Mayo Clinic Minute: What is kefir?

Applied Sciences. Traditional Grain-Based vs. Commercial Milk Kefirs, How Different Are They?

Bioscience, Biotechnology, and Biochemistry. Kefir prevented excess fat accumulation in diet-induced obese mice

European journal of nutrition. Kefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: a randomized controlled trial

Iranian journal of public health. Effect of Probiotic Fermented Milk (Kefir) on Glycemic Control and Lipid Profile In Type 2 Diabetic Patients: A Randomized Double-Blind Placebo-Controlled Clinical Trial

Scientific Reports. Iranian journal of public health

Cellular Physiology and Biochemistry. Mechanisms of Action of Kefir in Chronic Cardiovascular and Metabolic Diseases

Cureus. The Effects of Kefir and Kefir Components on Immune and Metabolic Physiology in Pre-Clinical Studies: A Narrative Review

Advanced biomedical research. Kefir protective effects against nicotine cessation-induced anxiety and cognition impairments in rats

Brain, Behavior, and Immunity. Lactobacillus from the Altered Schaedler Flora maintain IFN homeostasis to promote behavioral stress resilience

Saudi pharmaceutical journal : SPJ : the official publication of the Saudi Pharmaceutical Society. Role of Probiotics in health improvement, infection control and disease treatment and management

Nutrients. The Many Faces of Kefir Fermented Dairy Products: Quality Characteristics, Flavour Chemistry, Nutritional Value, Health Benefits, and Safety

PLOS ONE. Short-Term Effects of Kefir-Fermented Milk Consumption on Bone Mineral Density and Bone Metabolism in a Randomized Clinical Trial of Osteoporotic Patients

Journal of Functional Foods. An insight into the anticancer effects of fermented foods: A review

Originally posted here:
10 Reasons Why You Should Add Kefir to Your Diet - DISCOVER Magazine

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