Ketogenic Diets and Aging
Chances are, you or someone you know has tried the keto diet at some point in time. This high-fat, very low-carbohydrate eating plan appeals to many due to its promise of rapid weight loss. In this blog, Dr. Sears explores some of the latest scientific findings on ketogenic diets and provides caution before hopping on this trend. What is a Ketogenic Diet? The ketogenic diet is a high-fat, very low-carbohydrate eating plan. This significant reduction in carbohydrates to induce a metabolic state is called ketosis. This only occurs when there is not enough carbohydrates in your liver to completely convert fatty acids to carbon dioxide and water. The normal conversion generates the chemical energy (ATP) that keeps us alive. In the absence of ketosis, each fatty acid generates 108 molecules of ATP when oxidized in the mitochondria. Ketone bodies make less ATP when they are metabolized by mitochondria. How much less? About five times less. This is like switching the gasoline in your car from high-octane fuel to low octane fuel as ketone bodies increase in the blood. Furthermore, contrary to popular belief, ketones are not an ideal energy source for the brain, as glucose remains the preferred fuel for ATP production in brain cells. Lack of blood glucose is a highly stressful situation for the brain. This is why the body secretes the stress hormone cortisol from the adrenal glands during ketosis to breakdown protein and convert the amino acids into glucose for the brain. This explains why even under complete starvation for 38 days, the blood glucose levels never dropped below 68 mg/dL. This is still considered as a normal blood sugar level. Where did this blood glucose come from if there was none in the diet for 38 days? The answer is neo-glucogenesis primarily using lean body mass. Ketogenic Diets Pros and Cons Interest in ketogenic diets rises and falls about every 20 years. They’re very low-carbohydrate diets that claim that carbohydrates make you fat and keep you fat. This is simply not true. It is not carbohydrates per se but a disrupted metabolism that makes you fat. To be more specific, it is the inhibition of AMPK, the master regulator of your metabolism that makes you fat. Why? As AMPK activity increases, you burn stored fat faster. Frankly, I’ve always been amazed by the re-emergence of ketogenic diets. Eighteen years ago, I published the premier clinical study demonstrating that, under equal calorie intake in which all the food was provided to the subjects for six weeks, the Zone Diet was better than a ketogenic diet in reducing total weight, excess body fat, and inflammation. Now, a recent study revealed some more very concerning findings about the long-term effects of ketogenic diets. This new study indicated that following a keto diet causes a rise in senescent cells, popularly known as “zombie cells.” Zombie Cells are damaged cells that no longer divide but don't die. That’s bad enough, but zombie cells continue spreading inflammation throughout the body. As the number of zombie cells increases in your body, they become a living nightmare. Why? Zombie cells accelerate aging because they cause the earlier development of many chronic diseases. In this study they found that zombie cells in the animals began to appear while they were on a ketogenic diet. The zombie cells then disappeared when researchers changed the diet to a “non-ketogenic diet” (i.e., the Zone diet). And when the animals were given a Keto diet again, the zombie cells reappeared. Notice a trend? If you want to hear more about this study you can listen to our recent podcast at Dr.Sears.com. Based on earlier blogs, this adds to the list of downsides for following a ketogenic diet versus the Zone Diet. PROS Rapid initial weight loss: This is primarily due to the loss of retained water from the glycogen stores in the liver, which is rapidly used up to maintain blood sugar levels. Since these glycogen stores in the liver contain significant levels of retained water, much of the initial weight loss is water rather than stored body fat. If your main goal is loss retained water, this can be seen as a benefit. Of course, going to a sauna would also work. Reduced hunger: Ketogenic diets are rich in protein. Any increase in protein intake can help reduce hunger. CONS Production of acetone: One of the ketone bodies produced during ketosis is acetone, which is also the main chemical in nail polish. Increased calcium loss: A ketogenic diet can lead to higher calcium loss from bones. Limited fat utilization: High levels of dietary fat reduce the likelihood of using stored body fat for energy unless you also significantly restrict calories. Reduced energy levels: The lack of ATP production on a ketogenic diet can lead to easier fatigue during mild exercise. Damage from cheat meals: After seven days on a keto diet, a single high-carb cheat meal can damage blood vessels. Lack of polyphenols: This makes it difficult to activate genes that optimize metabolism by improving mitochondrial efficiency in converting fat into ATP. No long-term weight loss advantage: Long-term studies show no difference in weight loss between a ketogenic diet and a low-fat, high-carb diet. No short-term metabolic advantage: Careful studies demonstrate that fat loss on a ketogenic diet is the same as on a low-fat, high-carb diet with the same caloric intake. Compromised gut health: A lack of fermentable fiber from carbohydrates can lead to poor gut health and an increased risk of developing a leaky gut, which can cause significant inflammation. Furthermore, short-chain fatty acids (SCFA) are the metabolic product of fermentable fiber. These SCFA are powerful epigenetic signaling agents that enhance gene transcription. Ketosis generates a different type of hydroxylated short fatty acid (3-hydroxyl butyrate, that has no effect on gene transcription. In addition, the lack of SCFA has significant negative consequences on the gut-brain axis. Cortisol build-up: To produce glucose for the brain, cortisol levels increase to breakdown protein to make sufficient glucose via neoglucogenesis. Excess cortisol can lead to insulin resistance that cause regain of some of initially loss body fat. In addition, increased cortisol levels cause a depressed immune system as well as destruction of memory cells in the hippocampus. The initial benefits of following the ketogenic diet result in some initial weight loss (primarily water weight rather than fat loss), long-term studies show no significant differences in overall weight loss. Now new findings show a ketogenic diet may lead to significant adverse health consequences by accelerating the formation of zombie cells. Call me crazy, but I feel the key to longevity and wellness comes down to better metabolic control instead of living in a constant state of ketosis. Following Metabolic Engineering® for a lifetime provides that pathway of losing body fat without ketosis. References 1. Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, and Sears B. “Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets.” Am J Clin Nutr 2006 83:1055-61. 2. White AM, Johnston CS, Swan PD, Tjonn SL, and Sears B. “Blood ketones are directly related to fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate diets for weight loss: a pilot study.” J Am Diet Assoc. 2007 107:1792-1796. 3. Sung-Jen Wei, Joseph R Schell, E Sandra Chocron, Mahboubeh Varmazyad, Guogang Xu, Wan Hsi Chen, Gloria M Martinez, Felix F Dong, Prethish Sreenivas, Rolando Trevino Jr , Haiyan Jiang, Yan Du, Afaf Saliba, Wei Qian, Brandon Lorenzana, Alia Nazarullah, Jenny Chang, Kumar Sharma, Erin Munkácsy, Nobuo Horikoshi, David Gius. Ketogenic diet induces p53-dependent cellular senescence in multiple organs. Sci Adv. 2024 May 17;10(20):eado1463. doi: 10.1126/sciadv.ado1463. 4. Owen OE, Felig P, Morgan AP, Wahren J, Cahill GF Jr. Liver and kidney metabolism during prolonged starvation. J Clin Invest. 1969 Mar;48(3):574-83. doi: 10.1172/JCI106016. 5. Chriett, S., Dąbek, A., Wojtala, M. et al. Prominent action of butyrate over β-hydroxybutyrate as histone deacetylase inhibitor, transcriptional modulator and anti-inflammatory molecule. Sci Rep 9, 742 (2019). https://doi.org/10.1038/s41598-018-36941-9. 6. Silva YP, Bernardi A, Frozza RL. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Front Endocrinol (Lausanne). 2020 Jan 31;11:25. doi: 10.3389/fendo.2020.00025.
Tofu: Tips and Recipes Ideas
I have been eating tofu for a very long time, much longer than the 30 or so years I have been following the Zone Diet. Back then many of my favorite recipes came from the Tassajara cookbooks by Edward Espe Brown, the celebrated chef from the kitchen at California’s famous Zen Mountain Center, and cookbooks by Louise Hagler, a.k.a. Wendy Louise, a well-known authority on vegetarian cooking who is associated with a community in Tennessee known as The Farm. Those books are still among the best resources for tofu recipes. My mantra has always been if you don’t like something, don’t eat it. Keep this in mind if you’re new to tofu, start slowly by combining it with flavors and foods you like. Tips and Suggestions Firm-sprouted tofu is my preference for the Zone Diet. Unlike traditional tofu, which contains significant amounts of both protein and carbohydrate, sprouted has almost no carbohydrates. It’s lighter tasting, refreshing, and very filling. Freezing tofu results in a chewy, sponge-like texture. I don’t recommend freezing, but some people prefer it when using tofu to substitute for meat in a recipe. Baked tofu comes in a variety of flavors and makes an excellent quick meal with some vegetables and fruit added. It’s also great in salads. Tofu made it into the book “The Top 100 Zone Foods” by Barry Sears. Some recipes call for draining the tofu first. I find that usually isn’t necessary. Tofu takes on the flavor of whatever is added to it. Add nutritional yeast flakes to give a cheesy flavor to vegan tofu scrambles and dips. It’s also rich in protein and vitamin B12. Cherry Vanilla Tofu “Ice Cream” Tip: This doesn’t freeze or store well, so prepare only the amount you plan to serve immediately. Using an immersion blender or a food processor blend equal parts of frozen dark cherries and firm tofu, plus some vanilla extract (preferably alcohol-free for best flavor). Serve immediately. Tofu Scramble This is great for breakfast, lunch, or dinner, and we’ve even brought it on long day hikes for a snack. Crumble some firm tofu and stir in a generous amount of seasonings, taking care not to overdo it with the salt. Heat in a well-seasoned or nonstick skillet with a little Zone-friendly oil to the desired doneness. Optional: If time allows, sauté some chopped onion in the skillet before adding the tofu and seasonings. My favorite seasoning combination for this dish at my house is onion powder, garlic powder, turmeric, paprika, some oregano or thyme, nutritional yeast flakes, salt, and ground black pepper. The yellow color of the turmeric makes it somewhat like scrambled eggs. Tofu Veggie Almond Pasta Salad Dressing: Thin some smooth almond butter by stirring in some water, a little vinegar, and either soy sauce or Bragg’s Liquid Aminos (an unfermented soy sauce found in the health food section of most grocery stores). Toss together cooked Dr. Sears’ Zone PastaRx Fusilli, tofu cut into cubes, matchstick cut red bell pepper, chopped green parts of scallions (a.k.a. green onions), and the almond butter dressing. Serve immediately or chill to serve later. It will keep well in the fridge for two or three days. Use your imagination and see what you can come up with. Experiment and have fun with it. Try using tofu to make cheesecakes, whipped desserts, tofu chocolate pudding, tofu “cream” based soups, tofu pot pie (think chicken pot pie), tofu burgers, tofu burritos, Buffalo tofu (like Buffalo wings), layered Mediterranean dips, tofu “meatballs”, grilled tofu, and more. Enjoy!
Dr. Sears Q&A: Weight Loss
With so much interest in weight loss and so much buzz around weight loss drugs, we put together some of the top questions we get in this latest Q&A blog. Here Dr. Sears answers your questions on weight loss, weight loss drugs and what he thinks is the most scientifically backed way to lose weight. See what he has to say.Question: What medical conditions could impede weight loss, and how can they be identified? Answer: Any condition associated with insulin resistance will make it difficult to lose weight. This would include diabetes, heart disease, neurological disease, etc. Also, any drug that induces insulin resistance will also make it difficult to lose weight. These include corticosteroids and many neurological drugs. Question: How do hormones affect weight loss, and which imbalances are most detrimental? Answer: High levels of insulin (caused by insulin resistance), high levels of cortisol (caused by stress), and low levels of satiety hormones such as GLP-1 will make weight loss difficult. Question: Is there a connection between sleep quality and weight loss? Answer: Poor quality sleep increases cortisol levels that lead to insulin resistance. The higher your level of insulin resistance, the more difficult it is for any organ to remove glucose from the blood for transport into the cell, where it can be converted to energy. This i Question: Do any weight loss supplements work? Answer: Not really. You have to restrict calories to activate AMPK which causes your body to effectively burn excess stored body fat. Question: What medications are FDA approved for weight loss? Answer: There are number of approved older drugs, but the most widely used is still an old drug (Phentermine) that was only recently approved for long-term use. However, the new injectable GLP-1 receptor agonists are more powerful and more popular. The scientific name for the most well-known injectable weight-loss drug is semaglutide, which is marketed under the tradenames Ozempic and Wegovy. In simple terms, these injectable drugs activate the release of the hormone GLP-1 from the gut that goes directly to the brain to tell you to stop eating. These drugs were initially developed to treat type 2 diabetes, but the clinical studies in overweight and obese individuals demonstrated significant weight loss at higher levels. Question: What are the unintended side effects of weight loss medications (i.e. GLP-1s, dual GIP/GLP-1). Answer: One major problem is that the lack of hunger caused by the drug makes you less likely to consume sufficient protein to maintain lean body mass. Lean body mass is defined as functional tissue such as organs (including the brain) and bone. Nearly 40 percent of the weight loss in obese patients comes from loss of lean body mass. Without adequate protein (especially on a diet that is calorie-restricted because of lack of hunger), the replacement of damaged cells is compromised. The skin and hair are the first site to suffer. This lack of protein also makes it difficult to maintain mitochondrial function that provides energy for each of your 30 trillion cells. As a result, fatigue (both mental and physical) is often experienced. Question: Would you recommend an injectable weight loss drug? Answer: The answer is no. There is a big difference between weight loss and fat loss. Weight loss is the combined loss of stored body fat and lean body mass (i.e., muscle). You want to lose fat but not muscle. Although the weight loss using weekly semaglutide injections is impressive according to the literature, a deeper look shows that about 40 percent of that weight loss is due to loss of lean body mass. That is not a good sign. It suggests that the injections reduce hunger to the extent that the person has little desire to eat enough protein to maintain muscle mass. In essence, the drug increases the patients' sarcopenia (muscle loss). One of the consequences of sarcopenia is increased frailty. Also once you stop using these weight loss drugs, the weight quickly returns. Question: Does a high protein diet help with weight loss? Answer: Most high protein diets are ketogenic diets that disrupt metabolism in addition to being high fat. The appropriate diet is protein-adequate (about 30 grams of protein at each meal), carbohydrate-moderate (primarily non-starchy vegetables, low-fat (to reduce calories) and rich in fermentable fiber. The common name for such a diet is the Zone diet. The ideal amount of protein at each meal for weight loss is about 30 grams. Less than 30 grams of protein at meal will not generate the hormonal signals from the gut to stop hunger. Too much protein at meal, greater than 30 grams, will inhibit AMPK activity which helps cells burn excess stored fat.
Reversing Chronic Low-Level Inflammation: The Sneaky Saboteur of Your Longevity Party
Ever wondered if there's a secret party going on inside your body, and you weren't invited? Meet chronic low-level inflammation, the stealthy guest that's below the pain radar but might be shortening your life without you even knowing it. It's like the party crasher of longevity, and guess what? It's brought a pro-inflammatory diet as its plus one. Picture this: chronic low-level inflammation is the gatecrasher, and the pro-inflammatory diet is the VIP pass that gets it past your body's bouncer, leading to the wild party of disrupted metabolism. But instead of confetti, it's just a disrupted metabolism that's not great for your body's VIP status. The Culprits: Pro-Inflammatory Party Crashers Unraveling the mystery of chronic low-level inflammation begins with dissecting the components of a pro-inflammatory diet. It's a combination of excess and deficiency: Excessive Intake: Calories, simple sugars (glucose and fructose), omega-6 fatty acids, and palmitic acid (the primary saturated fat). Deficient Intake: Omega-3 fatty acids and polyphenols. Unbalanced Ratio: An off-kilter protein-to-carbohydrate ratio. The more these inflammatory troublemakers dominate your diet, the more insulin resistance occurs kicking off a silent disco of chronic low-level inflammation across your 30 trillion cells. Healthspan: The Ideal Life of the Party While longevity is like counting how many candles are on your birthday cake, HealthSpan is the real MVP as it measures the quality of those years by subtracting the disability-associated years. In essence, it's all about the quality of the party. The U.S. has aced the longevity game with fewer candles blowing out too soon, but the after-party (health span) hasn't quite kept up. Cue the dramatic increase in healthcare costs – it's like the bill for the post-party cleanup is way higher than expected. Metabolism: The Dance Moves of a Flourishing Healthspan Think of metabolism as the DJ for Healthspan. A slick, efficient metabolism not only says "no" to excess body fat but also turns down the volume of inflammation. On the flip side, an inefficient metabolism starts the party with more inflammation than a toddler's birthday bash. The early arrival of chronic diseases is like uninvited guests, crashing the health span fiesta. As the U.S. sees a rise in obesity, it's like "DJ Metabolism" is playing the wrong track, and the health span dance party might be getting cut short. Recognizing the signs and sending chronic low-level inflammation packing becomes crucial in ensuring your body's longevity soirée is the talk of the town. In the quest for a longer, fun-filled life, let's shift gears from mere survival to thriving. By throwing some dietary confetti and lifestyle glitter on chronic low-level inflammation, we can ensure our bodies are not just living longer but living it up!
Aging: Can You Slow It Down?
The first few weeks of the New Year are often focused on the resolve to lose weight, when in actuality people should focus their goals on slowing down aging, no matter the time of year. The only regimen that clinically achieves results in slowing the aging process is calorie restriction without malnutrition. Why? It’s not simply losing weight but orchestrating the complex interplay of reducing senescent cells, reprograming your metabolism, and changing gene expression, leading to a longer and better life. A Timeline of Calorie Restriction The first recorded human experiments with calorie restriction began with the written books of Luigi Cornaro in the 16th century, as I outlined in my book The Anti-Aging Zone, published in 1999. However, the molecular mechanisms of why calorie restriction is so effective required more recent breakthroughs in metabolism and epigenetics that were confirmed with the CALERIE study that carefully controlled the diets of 225 participants over two years and then ongoing testing of their retained blood samples. The results of the CALERIE study have been impressive. However, the one clear take-home lesson was that reduction of insulin resistance was the most predictive blood marker correlated with the genetic changes and the decrease in senescent cells that ultimately accelerate aging. The Zone on Calorie Restriction The Zone diet is a calorie-restricted diet that was patented to reduce insulin resistance. It requires balancing macronutrients at each meal to generate the rapid hormonal changes that give rise to satiety. Only then can you follow calorie restriction for a lifetime without hunger and fatigue. It starts with having enough protein at each meal to create satiety in the brain's appetite control center. You need about 30 grams of protein (no more, but no less) at each meal to generate the same hormonal responses induced by the recent injectable weight loss drugs. However, you also must balance that protein with an adequate level of low-glycemic carbohydrates (about 40 grams) to stabilize blood glucose levels, and then add a dash of monounsaturated fat (about 15 grams). Over the years, it has been demonstrated by more than 40 research publications that the Zone diet is superior to ketogenic diets and the Mediterranean diet under controlled clinical research. A New Technology to Slow Down Aging Unfortunately, many people think the Zone diet requires too much thinking. That’s why I developed Zone Foods to overcome that problem. The first generation of Zone Foods demonstrated dramatic reductions in insulin resistance compared to a control group, getting an equal number of calories (1). The second generation of Zone Foods offers greater variety and even more appetite suppression without thinking. This second generation will include new and improved versions of the Zone Pasta and Zone Bars, with new additions of Zone Muffins, Zone Oatmeal, Zone Granola, Zone Soups, and Zone Cookies (coming soon!). Each Zone Food contains 15 grams of protein, balanced with the appropriate level of low-glycemic carbohydrates, so any combination of two Zone Foods will provide the critical 30 grams of protein at a meal to stop hunger and maintain peak mental awareness for the next five hours. The growing variety of Zone Foods makes following the Zone diet incredibly easy. If you are never hungry, that indicates that you are reducing insulin resistance. The long-term benefit to you is slowing aging, which is only possible with lifelong use of Metabolic Engineering that starts with the Zone diet as its foundation. You May Also Like: Reaching the Zone Using Metabolic Engineering
Metabolism Explained: What You Need to Know
Our view of metabolism tends to be superficial when in actuality it is incredibly complex. We often think of metabolism in terms of it being fast or slow or the efficiency with which we burn energy or fat. While that is a piece of it, metabolism goes well beyond the accumulation or loss of body fat as it involves so many more processes within our body. In this blog, we break down the science of metabolism as explained by Dr. Sears. We start with the basics and work our way towards Dr. Sears' newer themes of Metabolic Engineering and what that means to our personal health. What Is Metabolism? Your metabolism converts food into energy to keep you alive, it optimizes the immune system, and repairs damaged tissue. When your metabolism isn't working efficiently, you accumulate excess body fat, suffer decreased mental and physical performance, and your immune system becomes less efficient. These outcomes, caused by growing inefficiency in your metabolism, accelerate your rate of aging. What Metabolism Does Controls weight. When your metabolism is performing optimally, the weight comes off and stabilizes. Provides physical energy and mental focus. Your metabolism's job is to turn food into energy. Do you get tired shortly after meals or in the afternoon? Do you have brain fog or trouble concentrating? This means something is in the way of that energy creation. Slows the aging process to maintain wellness. When a poorly functioning metabolism isn't providing enough energy to your cells, aging speeds up and wellness goes down. Why Your Metabolism May Not Be Working Efficiently Insulin resistance is not a disease, but an indication that your metabolism is becoming less efficient. The primary reason your metabolism might not be operating at peak efficiency is called insulin resistance. What Causes Insulin Resistance? Insulin resistance is caused by a pro-inflammatory diet, which can result from any one of three following nutritional factors· A deficiency in certain nutrients such as omega-3 fatty acids and polyphenols. An excess intake of calories, glucose, omega-6 fatty acids, and palmitic acid An unbalanced protein-to-carbohydrate ratio in your diet. The more of these dietary factors you have in your current diet, the more likely you are to have insulin resistance. How Do You Know If You Have Insulin Resistance? Your body will tell you if you're developing insulin resistance - weight gain and the loss of physical energy and mental focus are some of the first physical signs of increasing resistance. Yet insulin resistance often starts years earlier before you see those physical signs. Ultimately your blood will confirm the existence of insulin resistance. It is measured by a simple blood test known as HOMA-IR. lf your HOMA-IR level is greater than two, you have insulin resistance. Once a person develops insulin resistance, it's usually just a matter of time before any one of the many chronic problems caused by insulin resistance begins to appear. How Do You Make Your Metabolism More Efficient? Your metabolism converts food into energy, controls your immune system, regulates the expression of your genes, controls tissue regeneration, and finally controls your rate of aging. That is an impressive list, but to get those benefits, you must continually manage the metabolism in each of the 37 trillion cells in your body. Although metabolism is complex, there's a relatively simple dietary system that can fine-tune the metabolism in every cell in your body. To do so, you must understand the power of Metabolic Engineering TM. Metabolic Engineering TM There is no magic bullet to reduce insulin resistance, but there is a proven dietary system. It's called Metabolic Engineering. Metabolic Engineering is designed to reprogram the metabolism of each of your 37 trillion cells. It comprises three distinct dietary interventions: omega-3 fatty acids, polyphenols, and the patented Zone diet working as a team to reprogram your metabolism for greater efficiency. The Zone diet helps reduce insulin resistance, omega-3 fatty acids resolve inflammation caused by insulin resistance, and polyphenols repair the damage caused by insulin resistance. These are the 3Rs necessary to maintain wellness. Dietary Components Of Metabolic Engineering Consider these three dietary interventions as the 3Rs (Reduce, Resolve, and Repair) you need to return your metabolism to peak efficiency. Any one of the three dietary components of Metabolic Engineering is beneficial. Still, you need all three to be working together to reduce insulin resistance most effectively to get you to the Zone. The Zone diet (especially when using our Zone Foods) provides the dietary pathway to reduce inflammation. It's also the most clinically proven diet to reduce insulin resistance. In fact, the Zone diet is patented to reduce insulin resistance. However, equally important is the need for adequate levels of highly purified omega-3 fatty acids (OmegaRx) and polyphenols (MaquiRx) as dietary supplements to further resolve residual inflammation caused by insulin resistance and repair cellular damage caused by insulin resistance. The true goal of medicine should be not to treat the symptoms of chronic disease but to maintain wellness. The more efficient your metabolism becomes by following Metabolic Engineering, the faster you reduce insulin resistance. As insulin resistance is decreased, you lose excess body fat, reduce fatigue, and slow down the rate of aging. Metabolic Engineering allows you to quickly enjoy the benefits of improved wellness - and more importantly, for the rest of your life. The three dietary components of Metabolic Engineering (the Zone diet, omega-3 fatty acids, and polyphenols) work as a team to get you into the Zone.
Traditions, Thanksgiving Sides, and Pumpkin Pie
I recently found myself reminiscing about my family’s Thanksgivings of the distant past. The preparations would begin in the middle of November when my mom and my aunt got us children together on a Sunday afternoon to make place card favors for the table with little cups attached to each one. On the big day, they would be filled with mints and salty roasted peanuts. The weekend before Thanksgiving things became more intense. That’s when my mom and dad would make Stollen from a recipe handed down through generations of my dad’s family. Stollen is a rich buttery German yeasted bread studded with raisins, bits of candied citrus fruit peels, and slivered almonds. This was serious stuff, along with some serious fun, all of us taking turns mixing and then kneading the heavy dough, all by hand. It made 6 loaves, enough to share with friends. I can still remember the scent of the rising dough filling our kitchen, a hint of good things soon to come. The turkey was another joint venture on the part of my parents, always stuffed with Pepperidge Farm stuffing. My mom made all the side dishes. She was an incredibly good cook. Every Thanksgiving, in addition to turkey and stuffing we had mashed potatoes, homemade gravy, cranberry sauce, green beans, corn, sliced apple and sweet potato casserole, dinner rolls, and Stollen. Dessert was always her homemade pies, an apple pie, and a pumpkin pie. To this day, my mom’s apple pie has never met its match. Clearly, I would have some big shoes to fill in the future when it came to Thanksgiving dinner. Through the years as my family grew, I made attempts at healthier eating. Two Thanksgivings stand out in my mind. One year I put all the vegetable leftovers straight into the crockpot as I cleared the table. I added tomato juice, and we had nice soup with our supper of leftover turkey. My other attempt was the one and only time I bought a “Tofurkey” instead of a real turkey. I’ve been following the Zone Diet for over 25 years. My Thanksgiving dinners are now designed to appeal to all my guests. I naturally cook Zone-friendly, and Thanksgiving is no different, especially since turkey is an excellent source of low-fat protein. Surprisingly, many traditional Thanksgiving dinner foods are good Zone choices. I also make sure to have stuffing and a few roasted potatoes, so no one feels deprived. This year I created a Zone Pasta Orzo side dish as a healthy alternative to stuffing. Zone Orzo Stuffing Side Amounts are up to you. Sauté equal amounts of 3/8 inch chopped onion, apple, and Baby Bella mushrooms in a little olive oil until the onion begins to turn translucent. Add dry orzo, 1 bay leaf, dried thyme, and enough beef broth to cover the orzo. Simmer uncovered according to orzo package instructions, adding a little more broth if needed. Can be made ahead and reheated. Dessert at our Thanksgiving dinners is always homemade apple pie and pumpkin pie, a tradition that’s been part of Thanksgiving since my childhood, but with a twist. A few years ago, I discovered how to make a Zone-friendly and very tasty pumpkin pie, without crust. No-Crust Pumpkin Pie My tip is to go heavy with the spices and use as little as possible of the sweetener (taste as you add, my choice is blue agave nectar). Mix 1 15 oz. can of 100% pumpkin, 2 slightly beaten eggs, a Zone-friendly sweetener, pumpkin pie spices, and 3/4 cup milk. Bake in a lightly oiled 8 or 9-inch pie plate at 375 degrees until set. Happy Thanksgiving! In case you missed the other Fall '23 Newsletter Articles: Managing Meno-Pot: The Unwanted Souvenir from your Hormone Travels! How to Strength Train for Life Why Dietary Protein is the Key to Weight Loss
How to Strength Train for Life
In my 30+ years as a fitness professional during which strength training has been the mainstay of my career, I have experienced much “resistance” to resistance training from all sides, whether from women who don’t want “muscles” to men who “just want to do cardio.” Others play sports for fitness or have active jobs and feel this is sufficient exercise for them. Having trained many others who realize the benefits of strength training, I have seen why people want to do it change over the years. Toning, weight loss, and body sculpting were the predominant reasons clients came to me. It seemed to change in the mid-aughts when people were looking for help for issues that are common with desk-bound jobs and long commutes. Back pain, upper and lower. Weak core, and lack of upper body strength. Today, people are concerned with aging and avoiding disease, injury, and frailty. Based on my experience, I believe that strength should be the basis of all fitness activities. It will benefit almost all well into later life and help with a host of age-related conditions. There are so many benefits that can be gained from resistance training, and most of them cannot be obtained from any other form of exercise. The most well-known include: Improved ability to carry out activities of daily life - once challenging tasks become easier and can be noticed in everyday activities such as carrying groceries. Reversing sarcopenia - muscle loss begins in your mid-twenties and declines rapidly thereafter unless physical activity is maintained. Improve and maintain bone density - Because of the direct effect muscles have on the bones (by pushing and pulling against them and providing a type of stress that stimulates bone growth1), osteopenia can be reversed by resistance training, in conjunction with other therapies, in a way that walking or other activities cannot. Preventing falls and injuries - a thorough training program can correct imbalances, such as weak gluteal muscles, or weak upper back vs. overly strong hip flexors/tight pectoral (chest) muscles. This causes compensation during movements that over time, can result in injuries. Some of the benefits that you may not know of include: Increased mobility - feeling stiff, slow to move? Increasing muscle strength will help you move better and feel more confident. You might find yourself picking up the pace! Better stability - the ability to hold yourself up and bolster yourself against falls and accidents. Posture - strengthening the weaker muscles that hold you (back, core, and upper back) will help you stand tall, avoiding that hunched-forward posture that only becomes more noticeable with age. Anti-inflammatory effect - When stimulated, as during resistance training, Myokines, key regulators that besides their positive effect on inflammation, also work with metabolic modulation and immunity, are released2. All of the above are beneficial to all ages, particularly for older adults. It really is never too late. I know that one concern that holds people back is a fear of injury. In reality, it is much safer (when done properly) than not doing it and then slowly losing your quality of life. Some tips for starting safely include: Start slowly and methodically - learn proper form and technique before you attempt to try a new exercise or machine. Use a moderate amount of weight at first until you master this. Avoid excessive repetitions and sets - overdoing it could set you back. This is what causes pain and injury more than using slow, considered movement and a moderate range of motion (not overstretching or locking out at joints). Strength is your friend for life and anyone can gain it with a little training! In case you missed the other Fall '23 Newsletter Articles: Of Traditions, Thanksgiving Sides, and Pumpkin Pie Managing Meno-Pot: The Unwanted Souvenir from your Hormone Travels! Why Dietary Protein is the Key to Weight Loss
What 30 Grams of Protein Looks Like
To gain the most metabolic advantages from your diet, Dr. Sears recommends a Zone meal be no more than 400 total calories to help stabilize blood sugar and insulin levels and minimize inflammation. Those 400 calories should be made up of approximately 30 grams of protein, less than 12 grams of fat, and 40 grams of net carbohydrates (total carbohydrates minus fiber). Ideally your carbohydrate choices should be primarily from non-starchy vegetables which are rich in fermentable fiber and high in polyphenols to balance the hormones in the blood. A perfectly balanced Zone meal should control hunger and fatigue for 4-5 hours by stabilizing blood sugar levels. Here we’ll visually show you what that amount of protein can look like. No Time To Count Your Macros? Here's A Simple Way to Zone Your Plate Divide your plate into 3 sections. Use the “hand-eye” method or visuals above to estimate the appropriate portion size of lean protein and “favorable” carbohydrates for your meal. A serving of low-fat protein should be about the size and thickness of your palm. The rest of your plate is balanced with primarily low glycemic vegetables and small amount of fruits and legumes. The last thing to add before it’s truly a Zone meal – a small amount of “good” fat. “Good” fats are monounsaturated like Extra Virgin Olive Oil or slivered almonds. Looking for a Quick Zone Meal? Think Zone Foods. Zone PastaRx is a great option with a side of 2-3 servings of your favorite vegetables. Top that with a drizzle of olive oil and you are good to go! If you’re in a rush our ZoneRx Shakes and ZoneRx Bars make for a quick meals or snack option!
Why Dietary Protein Is the Key to Weight Loss
The new generation of injectable weight loss drugs has captured national attention. Of course, it is always helpful to read the fine print. These drugs do cause weight loss, but nearly 40 percent of that loss is lean body muscle. Your metabolic efficiency decreases when you lose lean body mass (like that found in your organs). Consequently, once you stop taking these injectable drugs, the weight loss rapidly returns, but primarily as increased body fat. Essentially, these injectable weight loss drugs are “forever” drugs. Great news for the drug companies, but not so good for the patient because the same drugs cause numerous side effects. Finding a Dietary Alternative The first thing is to understand that these injectable weight loss drugs use the metabolic pathways that have existed for millions of years. The second thing to realize is that dietary protein is the natural stimulus for releasing the hormones that suppress appetite. Finally, to achieve fat loss, you must reduce insulin resistance (1). So, could a dietary system providing adequate dietary protein and decreasing insulin resistance provide a pathway for fat loss without losing lean body mass? Fortunately, such a dietary system has been shown to do that. That dietary system is the Zone diet. The foundation for the Zone diet was first described in my book, The Zone, published in 1995 (2). The basic patent for using the Zone diet to reduce insulin resistance was applied in 1992 and issued in 2000 (3). Since that time, I have continued to add several dietary enhancements to the basic concept to make the Zone diet an appropriate alternative to Ozempic, Wegovy, Mounjaro, and other potential hormonal-based drugs not only for weight loss but also as a treatment for diseases that are strongly associated with insulin resistance such as type 2 diabetes and heart disease. The term that describes this evolving overall technology is Metabolic Engineering™. How can the Zone diet increase the hormones that cause satiety? The essential hormones that cause satiety are released from the gut in response to the protein levels at each meal. If you have adequate protein levels at a meal, these hormones will travel directly to the brain to stop hunger. If you don’t have enough protein at a meal, these satiety hormones will not be released, and appetite quickly returns. So, what is the right amount of protein you need to consume at every meal? The answer is about 30 grams of protein. Another benefit of consuming this level of dietary protein at a meal is that it stimulates three additional hormones to suppress hunger as opposed to the current injectable drug approved for weight loss. Why not consume more protein at a meal for even greater satiety? There are two reasons. The first reason is that higher protein levels stimulate insulin release from the pancreas. Excess insulin secretion slows down fat loss (1). The second reason is that extra protein overstimulates the gene transcription factor mTOR, inhibiting AMPK activity (4). Furthermore, any reduction of AMPK activity slows down the burning of stored body fat. The Nutritional Power of Balance Additionally, you must balance that appropriate amount of protein with the correct amount of low-glycemic carbohydrates to maintain stable blood sugar levels. If the 30 grams of protein at a meal is balanced with carbohydrates rich in fermentable fiber, this allows the production of short-chain fatty acids (SCFA) by gut microbes that further enhance satiety hormones from the gut (5). The best carbs are low glycemic carbohydrates, primarily non-starchy vegetables, just like your grandmother told you to eat. To maximize the satiety benefits, you will need about 30 grams of protein at every meal, but you will also need about 40 grams of fiber-rich carbohydrates at each meal to generate the maximum satiety effect. This allows short-chain fatty acids (SCFA) by gut microbes that further enhance the release of satiety hormones from the gut (5). . This is the foundation of the Zone diet’s patented ability to reduce insulin resistance, which is the key to losing excess body fat. References Ruderman NB et al. AMPK, insulin resistance, and the metabolic syndrome. J Clin Invest 123:2764-2772 (2013). doi: 10.1172/JCI67227 Sears B. The Zone. Regan Books. New York, NY. (1995) Sears Method of and nutritional and pharmaceutical compositions for reduction of hyperinsulinemia. U.S. Patent No. 6,140,304 (2000) Gonzalez A et al. AMPK and TOR: The Yin and Yang of cellular nutrient sensing and growth control. Cell Metab 31:472-492 (2020). doi: 10.1016/j.cmet.2020.01.015 Christiansen CB et al. The impact of short-chain fatty acids on GLP-1 and PYY secretion from the isolated perfused rat colon. Am J Physiol Gastrointest Liver Physiol 315:G53-G65 (2018). doi: 10.1152/ajpgi.00346.2017
Lean Body Mass Q&A with Dr. Sears
Most of us are familiar with the advantages of lean body mass from a physical perspective; the more you have, the more fat you burn. It turns out that this topic is a bit more complex than burn fat faster. In this Q&A, Dr. Sears answers your questions about the science of lean body mass, how to gain it, and what makes you lose it. Question: What is the difference between lean body mass and muscle mass? Lean body mass is your total weight minus your total body fat. Lean body mass includes muscle, organs, bones, skin, and water. Although your muscle mass is the main part of the “lean body mass” component that can grow, the other components of lean body mass require incoming protein to maintain themselves too. This is because you are losing about one million damaged cells per second and must replace those removed damaged cells. Without adequate incoming protein, that cellular replacement process slows down. Question: What are some possible reasons why you may be losing muscle? Answer: It impossible to measure muscle mass directly because nearly 80 percent of muscle weight is composed of water. The best way to determine if your muscle mass is increasing or decreasing is your strength. If you are losing strength, you might be losing muscle mass for several reasons, but the primary one is not consuming enough protein to maintain your lean body mass. Emotional stress is another factor that can lead to muscle mass loss as it causes increased insulin resistance. This is because insulin is required to activate the building of muscle. Insulin resistance makes it difficult for insulin to activate the appropriate receptors to stimulate new muscle synthesis. Finally, you only build muscle by stressing it by exercise. This means you not only have to have adequate protein but also be doing resistant exercise to maintain and hopefully increase your existing muscle mass. Question: What part of my lean body mass gets access to incoming dietary protein? Your body’s primary concern is protecting your organs. Therefore, they get the first crack at incoming dietary protein. The goal for those trying to lose weight is to lose fat and maintain lean body mass. The classic way is to reduce calorie intake, but you must ensure that you take in adequate protein to preserve your lean body mass. This ensures that weight loss is primarily fat loss, not lean body mass. For example, the current generation of injectable weight loss drugs stops hunger, which often leads to decreased protein intake. As a result, nearly 40 percent of the weight loss using these injectable drugs comes from losing lean body mass. (Read more about injectable weight loss drugs here.) Question: How much protein do you recommend daily to maintain lean body mass? Answer: The average person requires about 30 grams of protein at each meal to maintain lean body mass. This is about 90 grams of protein per day for most individuals. Very active individuals may need up to 40 grams of protein at each meal or about 120 grams of protein per day. The first 30 grams of dietary protein go for maintaining existing lean body mass. Any amount over that can be used to build new muscle, but only if the muscle is being stressed by exercise. Beyond 40 grams of protein at a meal, you start to develop insulin resistance, and there are no further benefits in building new muscle. Question: What are your recommendations for individuals looking to gain weight healthfully or gain muscle mass? Answer: The key is to have adequate, but not excessive, protein at each meal balanced with enough carbohydrates to maintain satiety between meals. That will be about 30 grams of protein and 40 grams of low-glycemic load carbohydrates consisting of primarily non-starchy vegetables and a dash of fat. That is about 400 calories per meal. This will allow you to maintain lean body mass without increasing stored body fat. To increase muscle mass, you need to increase your protein intake to no more than 40 grams of protein coupled with about 50 grams of low glycemic carbohydrates, plus exercise your muscles to stimulate their growth. The best exercise to induce muscle formation is high-intensity interval training (HIIT). The following best method is standard resistance training to fatigue. Question: What foods would you recommend using for weight gain? Answer: Getting adequate protein at dinner is usually no problem, but it is more difficult to do at breakfast and lunch. Once you get the desired protein amount (about 30 grams per meal), balance it with moderate amounts of low-glycemic carbohydrates (non-starchy vegetables being the best), followed by a dash of fat. That could be a vegetable omelet with eight egg whites in the morning, a lunch salad with four ounces of chicken breast with extra non-starchy vegetables, and six ounces of fish with more non-starchy vegetables at dinner. Question: Is there a way to tell if you are gaining weight correctly? Answer: Gaining new muscle requires effort, but it is worth it. You know when you taking in too many calories if your waist-to-height ratio exceeds 0.5. Question: When should you see a healthcare provider about losing muscle? Are there any specific signs and symptoms to look for? Answer: The underlying cause of loss of muscle mass is increased insulin resistance coupled with decreased physical activity. The primary consequence of loss of muscle mass is increased frailty. This is most frequently seen in older demographics. It is difficult to maintain muscle mass as one ages. Therefore, reducing insulin resistance, consuming adequate protein, and increasing physical activity are critical at every age. Question: Why do we lose muscle mass as we age? Answer: There are three reasons that muscle mass is lost with aging. Insulin resistance (i.e., metabolic inefficiency) is the primary one, as insulin is anabolic hormone that activates mTOR. If you have insulin resistance, the simulating effect of insulin is reduced. Another is the reduction of growth hormone secretion that causes production of IGF-1 that uses the same pathway for mTOR activation as insulin. The third is decreased stress on the muscle that is needed to work in combination with mTOR for skeletal muscle synthesis. Finally, it becomes increasingly difficult to consume adequate protein with age to provide the necessary building blocks (e.g. the amino acid leucine) which is a direct stimulator of mTOR. I spoke about many of these concepts in The Anti-Aging Zone published in 1999. Have more questions for Dr. Sears? Let us know in the comments below!
Kitchen Organization
I always have a laundry list of home projects on my to-do list that often get pushed to the back burner due to lack of time. One of my goals over the summer months was to start tackling some reorganization projects around the house. The first was the 20 or so tubs of clothes that have been sitting in my attic. With four girls we are grateful to be inundated with hand-me-downs, but it can get overwhelming to sort through them, organize and label by size and donate the ones we won’t use. I’m sure everyone has a project on their list that feels this way. Even though the hardest part is getting started, I always find the reward of feeling accomplished and organized is completely worth it. Fast forward to my kitchen which was another to-do-list item before going back to school. A couple weeks ago I took some time to clean out the fridge, wash my shelves, throw out expired foods, reorganize and vacuum my pantry, and deep clean the counters and drawers. Trust me when I tell you that having your kitchen space organized, and tidy is a game changer for eating healthy and planning ahead. Here are some reasons to add this to your to-do list and why science supports having an organized space too. Knowing What You Have Makes Meal Planning Easier: How many times have you gone to the grocery store only to come home with several items you already had on hand? Going through your refrigerator and pantry regularly allows you to see what ingredients you have, what you need to use before it goes bad, and what you need to buy. I also find that looking through my refrigerator and pantry allows me to get a bit more creative at putting ingredients together and planning my meals ahead for the week. This also saves money on buying unnecessary items. Keep Like Things Together: This might sound like common sense, but when you're rushed for time it’s easy to just throw things in the cabinet or fridge and close the door. This can lead to things becoming unorganized quickly, having duplicates in different spots, or items that go bad because they got shoved to the back of the fridge. Have designated spaces for your pantry items and give everything a place in the fridge. Having like things together and visible makes meal prep more efficient and easier for everyone in the house to know where things go. Declutter Your Counters: Having an organized and decluttered kitchen makes cooking and cleaning easier. The kitchen often becomes the place where everyone piles their stuff from papers and mail to dirty dishes and plates. If you have a hard time navigating through your space because your counters are filled with clutter it can make it more challenging to cook and makes you less efficient with your time. Plus, studies have shown that when your eating environment is less cluttered and chaotic, you eat less, so decluttering is good for your waistline too! Ideas to declutter your counters: -Relocate appliances you use infrequently that might be taking up valuable counter space. -Keep condiments and spices off the counter by hanging a rack on one of your walls or over the pantry door. -Move papers, mail, and junk to a designated space in your entryway or drawer. If that is not possible consider one of those upright mail organizers and store it on an exterior counter to keep it away from your main prep space. -Move produce from the counter to a drawer. I recently saw a feature where countertop produce like onions, garlic, and even avocados that don’t need to be refrigerated could be put into removal bins and stored in a deep island drawer. Food for thought, but just don’t forget they’re there! Consider Containers and Storage Organization to Optimize Efficiency: Using clear plastic containers and storage organization for cabinets and drawers can help you maintain an efficient and decluttered space. Using air-tight canisters for ingredients and spices and labeling each jar helps to avoid forgetting what is inside. You would be amazed at the level of things you can do to organize even the smallest spaces from drawer dividers, pantry basket and bins, shelving, and even magnetic wall holders for utensils. You don’t need to invest a ton of money but a few google searches on optimizing your space and you would be amazed at the possibilities and what you can do with items you already have on hand. Tackling any project, no matter what it is can feel daunting and hard to start, but the reward is well worth it. When it comes to your kitchen, investing the hours upfront to organize and declutter will result in future hours and money saved on being more efficient in your space. Your health will thank you too!
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