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.
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!
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!
Injectable Weight Loss Drugs: The Truth About Ozempic and Wegovy
Injectable Weight Loss Drugs: Promises and Pitfalls Injectable weight loss drugs are the hottest topic on social media and the board rooms of pharmaceutical companies looking to make billions of dollars in future sales. But beneath this glamour is some significant caution. GLP-1 Receptor Agonists: Semaglutide and Its Weight Loss Potential Injectable weight loss drugs are known as GLP-1 receptor agonists. The scientific name for the most well-known one 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 (1). The Difference Between Weight Loss and Fat LossUnfortunately, 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 was impressive (about 34 pounds) after 68 weeks, you had to go deep into the bowels of the supplementary feature section (Supplementary Index Section 5b) of the article to find that about 40 percent of that weight loss was 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. The Downsides of Stopping Injectable Drugs Once you stop injecting weight loss drugs, the weight immediately begins to return (2). Not surprisingly, any metabolic benefits initially seen while taking the drug were lost with the weight regain. I suspect that much of the returning weight is primarily as fat since it takes minimal effort to regain lost body fat compared to far greater effort to rebuild lost muscle mass. That data was not studied in the second study and unsurprisingly, both studies were sponsored by the drug company that makes semaglutide. I can understand why they didn’t include the body composition data as it would be bad for marketing. Zone Diet: The Key to Achieving Lasting Results Injectable weight loss drugs don't sound too promising if it means you must inject this “wonder” drug for the rest of your life. But is there another way to achieve the same results? I believe the answer is yes if you are following the Zone Diet. Drugs like semaglutide cause the release of GLP-1 and so does intake of dietary protein. So how much protein do you need? The answer is about 30 grams of protein at every meal. Not less, but not more, as excess protein can cause transient insulin resistance. Next, you must balance that protein with the correct amount of low-glycemic carbohydrates to prevent excess insulin secretion, which causes low blood sugar and increases hunger. This concept is the foundation of the Zone diet. That is also why the Zone diet was granted a patent to reduce insulin resistance (3). Zone Diet: Scientifically Proven ResultsThe Zone diet has been shown to reduce insulin resistance within days (4). It is insulin resistance that causes you to gain weight. The Zone diet has been shown to help with remission of pre-diabetes (i.e., metabolic syndrome) caused by higher levels of insulin resistance (5). This same eating plan is used by the Joslin Diabetes Center at Harvard Medical School to treat type 2 diabetes caused by severe insulin resistance (6-9). So, what’s the problem with following the Zone diet for life? People seem to believe it is too much effort to balance protein and carbohydrates at each meal. Zone Foods: A Breakthrough Solution To address compliance, I applied for another patented technology. This technology enhances the activation of GLP-1 release in the gut to increase satiety dramatically. It does so by slowing the protein absorption rate in the upper region of the small intestine so that more protein reaches the lower part of the small intestine, where specific cells (L-cells) that sense protein and release GLP-1 are concentrated. The result is greater appetite suppression. Furthermore, if you could combine the right balance of protein and carbohydrates into a single food product, no thinking is involved. This breakthrough was the foundation for producing Zone Foods. Clinical Trials: Zone Foods vs. Injectable Weight Loss Drugs So, does it work? To answer that question, you must do clinical trials. We published the results in 2017 (10). In subjects consuming Zone Foods for six weeks the total weight loss was virtually the same as the study referenced above using weekly injections of semaglutide. However, the body composition was dramatically different between the two approaches. Those consuming Zone Foods were gaining muscle mass and losing more fat. Although weight change in the control group was about the same as those in the Zone Foods group, it consisted primarily of near equal portions of fat loss and muscle loss, just like the subjects getting their weekly injections of semaglutide. Bottom line, using Zone Foods not only induced greater loss of fat than taking semaglutide injections but also increased muscle mass. Not surprisingly, the use of Zone Foods reduced insulin resistance by 140 percent compared to the control group (10). Now that’s what I call a “wonder drug.” References1. Wilding JPH et al. Once weekly semaglutide in adults with overweight or obesity. N Engl J Med 384:989-1002 (2021) doi: 10.1056/NEJMoa20321832. Wilding JPH et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes Obesity and Metabolism 24: 1553-1564 (2022) doi: 10.1111/dom.14725. 3. Sears, B. “Method of and nutritional and pharmaceutical compositions for reduction of hyperinsulinemia.” U.S. Patent No. 6,140,304 (2000)4. Markovic TP et al. “The determinants of glycemic responses to diet restriction and weight loss in obesity and NIDDM.” Diabetes Care 21:687-694 (1998) doi: 10.2337/diacare.21.5.687.5. Stentz FB et al. “High protein diet leads to pre-diabetes remission and positive changes in incretins and cardiovascular risk factors.” Nutr Metab Cardiovasc Dis 31:1227-1237 (2021) doi: 10.1016/j.numecd.2020.11.027.6 Giusti J and Rizzott J. “Interpreting the Joslin Diabetes Center and Joslin Clinic clinical guideline for overweight and obese adults with type 2 diabetes.” Curr Diab Report 6:405-408 (2006) doi: 10.1007/s11892-006-0014-y.7. Hamdy O. “Diabetes weight management in clinical practice—the Why Wait model,” U.S. Endocrinology 4:49–54 (2008) doi: http://doi.org/10.17925/USE.2008.04.2.498. Hamdy O and Carver C. “The Why WAIT program: improving clinical outcomes through weight management in type 2 diabetes.” Curr Diab Rep 8:413-420 (2008) doi: 10.1007/s11892-008-0071-5.9. Hamdy O et al. “Long-term effect of intensive lifestyle intervention on cardiovascular risk factors in patients with diabetes in real-world clinical practice: a 5-year longitudinal study.” BMJ Open Diabetes Res Care 5:e000259 (2017) doi: 10.1136/bmjdrc-2016-000259.10. Johnson CS et al. Use of novel high-protein functional food products as part of a calorie-restricted diet to reduce insulin resistance and increase lean body mass in adults: A randomized controlled trial. Nutrients 9:1182 (2017) doi: 10.3390/nu9111182.
Your Guide to Simple Zone Meals
The secret to the Zone diet is reducing insulin resistance to achieve a better hormonal balance from your diet. This starts with having adequate protein at each meal. Protein is critical for success; you need a certain amount at each meal to induce satiety. That amount is approximately 30 grams of low-fat protein per meal. However, that amount of protein must still be balanced by the appropriate amount of carbohydrates to reduce insulin resistance. Then you add a dash of high-quality fat for flavor. The Ideal Balance of a Zone Meal A Zone meal should contain approximately 400 calories to help stabilize blood sugar. Those 400 calories should contain at least 30 grams of protein, less than 12 grams of fat, and about 40 grams of net carbohydrates (total carbohydrates minus fiber) primarily from low-glycemic choices. Carbohydrates choices should ideally be rich in fiber and high in polyphenols to achieve better hormonal balance in the blood. If you can go 4-5 hours without hunger after a meal, you know that meal had the optimal Zone balance. Your Guide to Making Zone Meals Here we will take you through simple ways to make Zone meals. Every Zone meal starts with adequate protein for superior appetite control. The better the quality of your choices, the faster you will reduce insulin resistance. Here are some general tips for a Zone meal. Start with Protein (approximately 30 grams per meal) Your goal is to get about 30 grams of high-quality protein at each meal. Add Carbohydrates If you are making classic Zone meals, you want to add sufficient low-glycemic carbohydrates (such as non-starchy vegetables) to balance the protein at a meal. Low glycemic means the carbohydrates from these sources enter the blood as glucose at a slower rate. Protein is more uniform in its density, whereas carbohydrates are not. Non-starchy vegetables have a low carbohydrate density, meaning you must consume many more of these carbohydrates to get the same amount of glucose entering the blood as in a much smaller portion of starchy vegetables or grains. Here is an estimate of the portion size of each type of carbohydrate to get about 40 grams of net carbohydrates per meal. Best carbohydrate choices for a Zone meal These carbohydrates enter the blood as glucose slowly and are the best to reduce insulin resistance. If you are using Zone PastaRx as your protein choice, you will only need to add 1 ½ to 2 cups of cooked vegetables to provide approximately 40 grams of carbohydrates at a meal to balance your protein intake. The best choices for non-starchy vegetables would be the ABCs (asparagus, artichokes, broccoli, cauliflower, and spinach), as they have a better protein-to-carbohydrate ratio than other vegetables. Less desirable carbohydrate choices These carbohydrates are less desirable as they enter the bloodstream as glucose at a faster rate and will not be as effective in reducing insulin resistance. However, if you want to use these carbohydrates to replace one quarter of the preferred carbohydrate choices for a Zone meal, here are the levels you can use (choose only one). You can also see that trying to balance your protein portion at a Zone meal using more than these fractions of fruits, whole grains or starchy vegetables will have a decreased effect on reducing insulin resistance because they rush into the blood as glucose at a much faster rate than preferred non-starchy vegetables. Poor carbohydrate choices include white carbohydrates (bread, pasta, rice, and potatoes) as they contain no polyphenols (that’s why they are white) and enter the blood quickly as pure glucose, thus increasing insulin resistance. Therefore, these carbohydrates should not be part of the diet for anyone with a higher level of insulin resistance. On the other hand, the use of Zone PastaRx as a rice or pasta replacement has been shown in clinical trials to reduce insulin resistance. Add Fat The last thing you add to your meal is fat. However, just enough for improved taste because too much fat provides excess calories that will slow down your rate of reducing insulin resistance. You only need one portion of fat per meal providing about 12 grams. Putting It Together A typical Zone meal should supply about 30 grams of protein, approximately 40 grams of carbohydrates, and about 12 grams of fat. This gives you a protein-adequate meal with moderate levels of low-glycemic carbohydrates and low amounts of healthy monounsaturated fat providing approximately 400 calories per meal. The result of that balance is a lack of hunger or mental fatigue for the next five hours because of better hormonal control of satiety and improved blood sugar levels. When To Eat Your Zone Meals Here is the basic science behind meal timing: Eat your first Zone meal within an hour after waking up. Consume three Zone meals of equal calories to control hunger throughout the day. Each Zone meal should contain about 30 grams of protein. Eat your protein first at every meal to maximize hunger suppression. Eat your last Zone meal before sunset or at least four hours before bed. Your metabolism is controlled by circadian rhythms determined by sunlight, meaning you want to spread your calorie intake evenly throughout the daylight hours. Your goal is to work with your metabolism to reduce insulin resistance, not against it.
Dr. Sears Answers Your Weight Loss and Plant Based Questions
From Weight Loss to Plant Based, Dr. Sears is answering your questions. See some of the latest customer submitted questions and what Dr. Sears has to say in his latest blog. Q: What would you say are some of the most common dieting mistakes that make it harder to lose weight? A: The biggest mistake is not addressing the underlying cause of weight gain which is increased insulin resistance. Reducing insulin resistance requires a different dietary strategy than simply reducing calories. You have to activate the master regulator of metabolism which is AMPK. To do so cutting back on calories has to be supplemented with omega-3 fatty acids and polyphenols, both of which activate AMPK. The combination of the three dietary strategies is the best long-term way to reduce insulin resistance. Q: How do these habits make weight loss difficult or lead to weight gain? A: Getting adequate levels of omega-3 fatty acids will likely require supplementation. Getting adequate levels of polyphenols will require consuming far more non-starchy vegetables and fruits than most Americans currently do. Alternatively, one can use polyphenol extracts. Q: What tips can you offer for breaking these habits/creating healthier ones? A: Realize that reducing calories must be followed on a lifetime basis to be successful. Adding omega-3 fatty acids and polyphenols can increase dietary compliance by their activation of AMPK. This supplementation with omega-3 fatty acids and polyphenols will not only burn fat faster but also reduces insulin resistance which is the underlying cause of weight gain in the first place. Q: What are the best metabolism-boosting foods to put on your plate every day? How do these foods help boost your metabolic rate? How can this help aid weight loss? A: The cause of a slow metabolism is a condition known as insulin resistance. The molecular mechanism of insulin resistance is the inhibition of AMPK, which is the master regulator of metabolism in every cell. To speed up metabolism, you must activate AMPK. One class of nutrients that activates AMPK are polyphenols. These are found in low concentrations in fruits and vegetables. The more colorful the fruits (like berries) or vegetables (like artichokes) the more polyphenols. Unfortunately, you need to consume about 10 servings of such polyphenol-rich fruits or vegetables per day to get enough to activate AMPK. However, any AMPK-activating properties of polyphenols can be inhibited by consuming excess calories or glucose. So, to speed up your metabolism, you need to consume a calorie-restricted diet low in low in starches (bread, pasta, rice, and potatoes), and rich in fruits and vegetables. Q: More and more people are going plant-based for various reasons whether it’s health, animal welfare, trying to reduce the carbon footprint etc. A recent study showed that a diet rich in healthy plant-based foods may lower the risk of breast cancer but not if that diet is high in unhealthy foods, particularly juice and chips. What are your thoughts on plant-based diets and how they may impact cancer risk? A: A plant-based diet is lower in branched-chain amino acids. Branched chain amino acids can activate the gene transcription factor mTOR which promotes tumor growth, so moderating your intake of branch chain amino acids can help minimize cancer risk. As this study points out, it makes no sense to consume a plant-based diet rich in unhealthy foods. Foods rich in processed carbohydrates are high in glycemic carbohydrates which promote insulin secretion and can activate the IGF-1 pathway that also activates mTOR. Since cancer can be considered an inflammatory disease, you must follow an anti-inflammatory diet to have the maximum effect on reducing cancer development. Such a diet is calorie-restricted but rich in omega-3 fatty acids, and polyphenols all of which activate AMPK that inhibits mTOR in addition to optimizing immuno-metabolism to better eliminate cancer cells. Q: For vegetarians it’s a bit easier to find non-animal protein sources but for vegans trying to find adequate protein sources that are low-glycemic can be challenging. Which sources do you recommend? A: I think the better choices for vegans that are lower glycemic are tofu, tempeh, seitan and for those trying to minimize soy intake, supplementing with a pea protein powder. Also increasing intake of higher protein vegetables like asparagus, broccoli, Brussel sprouts, cauliflower, and mushrooms to name a few can aid fewer carbohydrates to your meal in addition to being great sources of fermentable fiber and polyphenols. Have more questions for Dr. Sears? Drop them in the comments below!
Scrumptious Asparagus
Asparagus is loaded with essential vitamins and minerals. Even more important in my opinion, it’s rich in fermentable fiber. Eating a variety of non-starchy vegetables and fruits, specifically those known to be high in fermentable fiber, adds to the diversity of bacteria in the gut which gives many health benefits. You can read more about this in “The Resolution Zone” by Dr. Barry Sears. What we know: Asparagus is actually the shoot of a perennial flowering plant. In years past it was typically harvested in the spring but it’s now available fresh all year round. I was surprised to learn recently that one asparagus plant can produce shoots for approximately 20 years. I’ve included some tips here and a couple of easy delicious ways to enjoy asparagus. Both of these dishes can be put together in 10 minutes or less. Think of them as starting points rather than recipes. The asparagus is the star of the show here. Feel free to make these dishes your own by changing up the flavors and spices you add. There’s no right or wrong way. Have fun with it! Tips for fresh asparagus Store as you would cut flowers by trimming off the end and standing it up in a glass or jar containing about an inch of water. Cover the top with plastic and it will keep in the refrigerator for up to four days. Wash with a quick rinse under cold running water and pat dry with a towel. Before using remove the tougher woody part at the lower end of the stalk. Scrumptious Raw Asparagus Salad This one’s got a lot of crunch, a little heat, and a fresh bright flavor. I make it all on a large cutting board for easy cleanup. To turn it into a meal, add some lean protein on the side and a bowl of strawberries for dessert. Method: Bunch the raw asparagus shoots together on a large cutting board and chop on a slant. I prefer thin shoots cut into small bite-sized pieces. Sprinkle desired amounts of freshly ground black pepper, sea salt, red pepper flakes, and finely grated Parmesan onto the asparagus. Add some roughly chopped walnuts, toasted if you like. Zest some lemon with a Microplane (yellow skin only, not white) and add it on top. Squeeze fresh lemon juice on top of it all and drizzle with olive oil. Give it a quick toss lightly on the board with one hand. Using a spatula transfer it to a serving plate. Balsamic Asparagus, Feta, and Cherry Tomatoes with Zone Orzo This dish came together several years ago from what happened to be in my fridge at the time, and it’s a keeper. Have cooked Zone PastaRx Orzo on hand in the fridge for a quick meal anytime. Method: Place raw asparagus shoots on a cookie sheet covered with foil. Foil makes clean-up easy. Season with S&P and drizzle with olive oil. Place it under the broiler and watch closely. Remove when it begins to brown (about 4-5 minutes for narrow shoots). Flip the shoots over and put them back under the broiler for another minute or two taking care not to burn them. While the asparagus is under the broiler, heat some cooked Zone PastaRx Orzo on a dinner plate in the microwave. Place the asparagus, some halved cherry tomatoes, and some crumbled fat-free feta on top of the orzo. Drizzle with balsamic vinegar and olive oil. Serve immediately. Enjoy!
Zone Diet: Everything You Need to Know
Starting a new eating plan or trying to reign in poor eating habits can feel daunting. The beauty of the Zone Diet is whether you are starting, need a diet refresh, or want more convenience, we have you covered. Get a sense of what the diet is all about with our macro guide. This will tell you the types of proteins, carbohydrates and fats that are ideal in the Zone. Want to know exactly what you can have and how much? Try the food block method or counting macros. Both approaches give you the tools to know how to eat in the Zone while teaching you how to incorporate all your favorite foods too. If fast and convenient is your speed, Zone Foods take the thinking out and make meal prep easy. See what method works for you. Pick What Works For You No matter which approach you choose to get you to the Zone you'll always end up in the same place. It really comes down to how much time you want to spend and how precise you want to be. A perfectly balanced Zone meal should control hunger and fatigue for 4-5 hours. The Macro Guide Committing to an eating plan can be overwhelming at first. Why not see if you like the foods and how you can adapt it to what you are already eating. Our macro guide gives you a brief tutorial on the Zone Diet along with a list of the protein, carbohydrate and fat choices that are most ideal in the Zone. Hand-Eye Method The hand-eye method becomes very helpful when you're at a buffet, eating in restaurants, having a catered work lunch, or going to a get-together with friends. All you do is simply divide your plate into three equal sections. On one-third of the plate, you put low-fat protein about the size and thickness of the palm of your hand. The other two-thirds should be filled with colorful carbohydrates, primarily non-starchy vegetables with limited fruits. Finally add a drizzle/dash of monounsaturated fat (olive oil, nuts, avocado) to complete the meal. Counting Macronutrients Using an app to log your foods already? No problem! Fitness apps like myfitnesspal or Lose-It allow you to plug in your macros for a meal or the whole day. This is a great option if you don't want to spend too much time calculating. It allows you to use food labels or tally the totals from each meal to gauge whether you’re in the Zone. If you are calculating total calories as a percent, aim for about 40% of calories from carbohydrates (non-starchy is most ideal), 30% from lean protein, and 30% from heart-healthy monounsaturated fat. Each meal is about 350-400 calories, at least 25 grams of lean protein, less than 12 grams of heart-healthy fat, and about 35 grams of net carbs (total carbohydrate minus fiber). The carbohydrates you choose should come primarily from low-glycemic choices like those in non-starchy vegetables. Zone Food Blocks If you are someone who likes to be as precise as possible, an athlete, or have a defined health goal, counting your macros (protein, carbs and fat) with Zone Food Blocks is the most precise way to get to the Zone. This even gives you an idea of how to fit the occasional indulgence in so you can still stay on plan and not overdo it. If you haven’t already done so, enter your measurements into our Body Fat Calculator. Your results from the Body Fat Calculator will include how many Zone Blocks you should consume. Our Food Block Guide will help you assemble meals and snacks that fit your lifestyle. Zone Foods Zone Foods were designed for those looking for easy ways to get to the Zone with minimal effort. Each Zone food has the balance you’ve come to expect from Zone plus they’re convenient, nutritious, easy to prepare, and taste great Other Helpful Tools: 7 Day Zone Diet Meal Plan How do you Zone? Let us know in the comments below!
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