Dr. Laura: Sugar Ages the Brain

Vulnerable populations with long term unmanaged blood sugar levels are subject to brain atrophy (shrinkage) and accelerated brain changes including memory loss and cognitive decline.

Those with Diabetes type I and II monitor sugar regularly and those with metabolic syndrome or cardiovascular disease plus those at risk over 40 and after age 50 are regularly checked by their doctor.

Memory lapses?

What’s a healthy blood sugar level?

Guidelines for healthy levels are subject to some interpretation, however from a functional medicine font of view, HbA1c should be between 4.6 and 5.3% and fasting blood sugar levels are healthiest at less than 6. Note that those with red blood cell disease like sickle cell anemia, which change the shape of the blood cell, HbA1c is not a reliable marker and other markers like triglycerides, and fasting blood sugar levels must be taken into account.

Who’s most at risk?

Anyone with long term fluctuating blood sugar levels could be at risk for cognitive decline. Most studies are with diabetic patients as this population has routine checks on levels of sugar in their body. Also, chronic stress elevates cortisol, which subsequently activates sugar into the blood stream. This leads to unfortunate hippocampus affects, namely sugar induced shrinkage and memory challenges. It is possible to evaluate cortisol levels with a 24 hour urine and salivary collection kit such as the DUTCH test offered by Precision Analytical.

  • long term fluctuating blood sugar levels
  • diabetic patients on metformin
  • elevated cortisol
  • chronic stress
  • poor diet

Protect your brain

Protect memory and cognition with adequate blood supply, high levels of anthocyanin, appropriate levels of B vitamins, omega-3 fatty acids and a diet low in sugar and high in fibre, protein and healthy fats. Caution with drugs like metformin, which help regulate blood sugar in diabetics and is associated with cognitive decline. Apparently, this could be due to a number of factors, and not just the drug directly; it is therefore important to monitor B2 (riboflavin), B6, B12 when on metformin.

It is important to maintain:

  • high levels of anthocyanin
  • consistent intake of B-vitamins
  • daily dose of omega-3 essential fatty acids
  • controlled blood sugar levels

Is diet alone enough?

Anthocyanins are in blueberries, B-vitamins in whole grains and meats, omega-3’s in our fatty cold water fish and flax, walnut and hemp hearts. Is diet enough to keep up with the demands of cognitive decline? It is difficult to know as diets of many individuals need to be followed for years and it is difficult to control what people eat daily over years. First and foremost get it from the diet, yes, this is critical as the body knows best how to get nutrients from food.

Naturopathic Doctors are trained in laboratory analysis, diet, nutrition and nutraceuticals.

Dr. Laura M. Brown, ND is a registered naturopathic doctor with a functional medicine approach.  She has advanced training in pharmaceuticals, is a certified HeartMath Practitioner and a Certified Gluten Free Practitioner  and holds the designation of ADAPT Trained Practitioner from Kresser Institute, the only functional medicine and ancestral health training company.

References:

https://chriskresser.com/when-your-“normal”-blood-sugar-isn’t-normal-part-2/

Cui X, Abduljalil A, Manor BD, Peng CK, Novak V. Multi-scale glycemic variability: a link to gray matter atrophy and cognitive decline in type 2 diabetes. PLoS One. 2014;9(1):e86284. Published 2014 Jan 24. doi:10.1371/journal.pone.0086284

Zhao X, Han Q, Lv Y, Sun L, Gang X, Wang G. Biomarkers for cognitive decline in patients with diabetes mellitus: evidence from clinical studies. Oncotarget. 2017;9(7):7710–7726. Published 2017 Dec 14. doi:10.18632/oncotarget.23284

Dr. Kaitlyn: How to increase lean muscle mass

There are several health benefits associated with increasing lean mass:

Greater basal metabolic rate (amount of energy you use at rest): This means that you use more calories each day which will likely result in decreased fat mass.

Protein reservoir for your immune system: When you get sick your immune system needs significant amounts of protein to help you fight infection. Getting enough from your diet is tough, so your body can pull protein from your muscle in order to create the immune cells that you need.

Bone Health: Adequate muscle mass can help to improve bone density and strength as we age, preventing osteoporosis and decreasing the risk of debilitating bone breaks.

Improves insulin resistance: a study at UCLA school of medicine even found that increasing lean muscle mass by 10% led to an 11% decrease in insulin resistance. (PMID: 21778224)

What is the best way to increase your lean muscle mass?

Start with Resistance/Strength training:
We have all heard the saying “Use it or Lose it”, and it is no different for our muscles. Strength training at least twice a week is important to build and maintain muscle mass. It is important to focus on all the different muscle groups, and remember that the larger the muscle is, the more fuel it will use at rest. Always remember to give your muscles a break between sessions. This is why many people will rotate leg days and arm day. The rest period is very important as it allows your muscles to repair and grow between sessions.

Don’t forget cardio!
Moderate aerobic exercise can help to decrease fat mass, but by ensuring that our hearts are pumping we also improve the delivery of essential nutrients to our muscles. This can help with healing after heavy lifting. Overdoing it with cardio can have detrimental effects on lean mass as well. If we aren’t fueling our bodies adequately, muscle is broken down to fuel our cardiovascular exercise. It is always important to ensure proper nutrition .

PROTEIN!
There are multiple studies that have shown that when combined with resistance training, increasing protein intake leads to a significant improvement in body composition by increasing lean muscle mass. Athletes and active individuals have a higher protein demand than sedentary individuals, so it is important to ensure you are getting enough. Most of the recent studies have also shown that consuming significantly higher amounts of protein than the recommended intake will not have the detrimental effects on weight gain or kidney function as was originally believed. Of course, it is still important that you consult a healthcare provider before consuming very large amounts of protein to ensure that it is something that will work for you, especially if you have a pre-existing medical condition.

Address underlying causes of Inflammation:
One of the most important things that we can do for our bodies (and our figures) is to remove any obstacles that may be preventing us from reaching optimal health. These could be things like correcting hormonal imbalances or promoting a healthy digestive system. It is very important to understand and address why we may be having trouble losing weight or gaining muscle, so that we can look and feel our best.

If you are interested in learning more about increasing muscle mass, losing fat or simply just feeling better every day, now is the time to start! To book an appointment with Dr. Kaitlyn Richardson, ND call 519.826.7973 or book online.

Dr. Laura: Strengthen Super Powers of the Immune

NS_HealthSeminar_LauraBrown_Sep2019_FacebookTile.jpg

What you’ll learn

Build your immune super powers to stay strong and healthy. Once you get a cold or flu virus, most remedies only lessen the severity of symptoms. The real trick is to build an army of defense and prevent the invading virus or bacteria from taking hold. This is important year-round, but especially as the cold and flu season emerges.  In this one-hour educational seminar meet your 38 trillion partners in health and learn the most important nutrients, medicinal plants and personal habits that will increase your stamina all winter long

Register today!

Call 519.822.8900 to reserve your spot for September 25th at 5:30pm.

About

Dr. Laura M. Brown, ND is a registered naturopathic doctor with a functional medicine approach.  She has advanced training in pharmaceuticals, is a certified HeartMath Practitioner and a Certified Gluten Practitioner  and holds the designation of ADAPT Trained Practitioner from Kresser Institute, the only Functional Medicine and ancestral health training company.

Dr. Kyle: High Intensity Interval Training!

I’m sure you’ve heard the hype about high intensity interval training (HIIT) – bursts of exertion separated by short periods of recovery – sound tough, right? That’s because it is. The attention around HIIT has provoked researchers to further investigate it’s physiological benefits, which have been promising.

The problem with most workout programs is lack of intensity. People putt around the gym for about an hour, jump from one machine to the next without breaking a sweat. What’s the problem? Nothing, if your goal is to build strength. But from a physical fitness and weight loss perspective, you are overlooking HIIT’s cardiovascular and fat-incinerating benefits.

HIIT is a time-efficient strategy to increase muscle and accelerate fat loss. Intervals of activity and rest can vary between 30 seconds to a few minutes. The duration and intervals can be modified depending on the individual and goal in mind. The objective is to create a fast-paced and physically demanding workout that challenges our threshold of exercise intensity.

So why HIIT vs. cardio?

HIIT is most commonly compared to moderate intensity continuous training (MICT). MICT, also known as steady state cardio, consists of long periods of activity at constant intensity. For example, 45 minutes of jogging at 5km/h is considered MICT. Although it provides significant cardiovascular improvements and may be a favourite for endurance training, HIIT can offer more!! Remember, you can’t go wrong with increasing the intensity of exercise. Let’s compare!

With regards to that pesky body fat, HIIT significantly reduces abdominal and visceral fat in both men and women (1). High intensity training, above 90% peak heart rate, was more effective at reducing whole-body adipose tissue. Many studies show HIIT is superior to MICT in improving aerobic fitness (2). Cardiovascular measures (VO2 max, contractile function, ejection fraction, respiratory fitness and endothelial function) significantly improved with 7-12-week HIIT programs. This holds true for people who have previously suffered from a cardiac incident. Implementing HIIT under supervision during cardiac rehabilitation can improve quality of life by enhancing their cardiorespiratory fitness. No deaths or cardiac events occurred during HIIT programs across all recent studies. What doesn’t kill you makes you stronger, right?

Additionally, studies have demonstrated greater improvements in insulin sensitivity, glucose regulation, HDL cholesterol, and blood pressure with HIIT compared to MICT (2,3). Improved insulin sensitivity allows the body to utilize glucose more efficiently as energy, instead of being stored as fat! By implementing HIIT with intermittent fasting, the body utilizes fat stores for energy, increasing fat oxidation and mobilization (4). HIIT is also more effective than MICT at reducing oxidative stress and inflammation (5). These benefits are observed in subjects across all age categories. HIIT doesn’t discriminate; all can experience the health advantages of HIIT.

HIIT is extremely efficient because we experience what’s known as “excess post-exercise oxygen consumption,” or EPOC – meaning we reap the calorie-burning effects hours after our workout.

During intensive exercise, energy stores are quickly depleted. Our carbohydrate stores, oxygen and other essential compounds are exhausted, resulting in an energy deficit. After HIIT, we eventually reach our normal resting level of metabolic function. Carb stores are replaced (with an appropriate diet), oxygen levels will increase, and body temperature will return to normal (6). These processes require energy, explaining why we continue to burn calories after exercise. Even though HIIT and MICT both induce EPOC, HITT increases lipid metabolism to a greater extent AND is extremely time efficient (6).

So whether you want to call it HIIT, interval training, circuit training, etc., say hello to the most time efficient and beneficial exercise available. Combining HIIT with intermittent fasting and a wholesome diet, expect accelerated fat loss and physical fitness improvements. So what are you waiting for? Let’s turn up the intensity to 11!

References:

1. Maillard F, Pereira B, Boisseau N. Effect of high-intensity interval training on total, abdominal and visceral fat mass: a meta-analysis. Sports Medicine. 2018 Feb 1;48(2):269-88.

2. Hannan AL, Hing W, Simas V, Climstein M, Coombes JS, Jayasinghe R, Byrnes J, Furness J. High-intensity interval training versus moderate-intensity continuous training within cardiac rehabilitation: a systematic review and meta-analysis. Open access journal of sports medicine. 2018;9:1.

3. Costa EC, Hay JL, Kehler DS, Boreskie KF, Arora RC, Umpierre D, Szwajcer A, Duhamel TA. Effects of high-intensity interval training versus moderate-intensity continuous training on blood pressure in adults with pre-to established hypertension: A systematic review and meta-analysis of randomized trials. Sports Medicine. 2018 Sep 1;48(9):2127-42.

4. Wilson RA, Deasy W, Stathis C, Hayes A, Cooke M. Combining intermittent fasting with high intensity interval training reduces fat mass by increasing fat oxidation and mobilization. InAustralia and New Zealand Obesity Society and Breakthrough Discoveries 2018 Joint Conference, Melbourne, Australia, 16-18 October 2018. 2018

5. Ramos, Joyce S., et al. “The impact of high-intensity interval training versus moderate-intensity continuous training on vascular function: a systematic review and meta-analysis.” Sports medicine 45.5 (2015): 679-692.

6. Ahlert M, Matzenbacher F, Albarello JC, Halmenschlager GH. Comparison of epoc and recovery energy expenditure between hiit and continuous aerobic exercise training. Revista Brasileira de Medicina do Esporte. 2019 Feb;25(1):20-3.

Rick’s Honey-Garlic Chicken Kabobs

Perfect for a summer bbq!

Instructions:

Ingredients:
1/4 Cup Extra Virgin Olive Oil
1/3 Cup Soy Sauce
1/3 Cup Honey
1/4 Tsp Ground Black Pepper
2 Cloves of Garlic Minced
1-2 lbs Chicken Breasts Cut into Bite-sized Chunks
2-3 Bell Peppers Seeded and Cut into Bite-sized Chunks
1 Red Onion Cut into Bite-sized Chunks
Any Other Kabob Vegetables You Enjoy (eg. Tomato, Mushrooms)

  • In a large mixing bowl whisk together marinade ingredients.
  • Add chicken and vegetables to the marinade ensuring that they are thoroughly coated. Place in refrigerator for 2 hours.
  • Pre-heat grill to medium (about 350-400 degrees).
  • Drain chicken and vegetables from the marinade and place on skewers.
  • Grill for 12-15 minutes. Some vegetables will cook faster than others so keep an eye on them.

Dr. Laura: Opioids have lasting affect on the microbiome

Pain medications that include opioids have a lasting negative affect on the gut microbiome. Have you ever taken a Tylenol #3 with codeine? Had an operation and needed pain killers like meperidine (Demerol) or morphine? Or a prescription for oxycodone (OxyContin®) or hydrocodone (Vicodin®) to help relieve intense pain? Opioids are a class of drugs that also include the illegal drug heroin, synthetic opioids such as fentanyl.

Consequences of opioid use are well known. If overdosed, it suppresses breathing function. Also commonly experienced at prescribed levels are: constipation, nausea, vomiting, bloating and “leaky gut” (gut barrier dysfunction). There is an evident change in bacterial colonies and bile acid production is also affected. Bile acids are used to break down fats and digest food. Gut barrier dysfunction can lead to multiple food sensitivities and chronic inflammatory patterns like headaches, joint pain and brain fog. All of this disruption can increase risk of infectious disease.

Support of the microbiome with probiotics is key to health maintenance. Research continues on which would be most beneficial during opioid therapy. Critical is the restoration of a healthy microbiome post surgery, opioid pain medications or even addiction.

Naturopathic doctors excel in identifying food sensitvities, removing unwanted microbes, repairing and restoring gut function.

Dr. Laura M. Brown, ND is a registered naturopathic doctor with a Functional Medicine approach.  She has advanced training in pharmaceuticals, is a certified HeartMath Practitioner and a Certified Gluten Practitioner  and holds the designation of ADAPT Trained Practitioner from Kresser Institute, the only Functional Medicine and ancestral health training company.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827657/

https://www.ncbi.nlm.nih.gov/pubmed/26906406

https://www.ncbi.nlm.nih.gov/pubmed/27895265

Dr. Laura: The Science of Eating a Rainbow

The colours that our foods employ are very functional and serve a purpose. Phytonutrients are vast and the last time I counted, there were over 5,000 known.

Allow me to introduce Dr. Deana Minich, MD. She has dedicated her career to express why, in scientific means, we should “eat” a rainbow. In the chart below she simplifies how different coloured foods serve our body.

image

What makes this even more interesting is that this chart also closely reflects the colours that relate to the energy centres of the body called chakras. This makes eating polyphenol rich foods easy to prescribe!

Eating a variety of vegetables and fruits is critical to good nutrition. Try 6 cups of vegetables a day and 1-3 cups of fruit per day. Choose foods for their vital nutrient function in ways that serve the needs of your body.

Plant Power!

Turns out, mother nature has packed a punch of power in the plant kingdom. Many plants contain one or more of these 5,000 nutritional perks that helps us:

  • Defend against pathogens, parasites, and predators.
  • Protect against chronic disease, including cardiovascular disease, neurodegeneration, and cancer.
  • Purify and renew the blood
  • Nourish
  • Cleanse body of toxins
  • Stimulate effects
  • Relaxing effects
  • Anti-inflammatory

So next time you are in the grocery store, hit the fresh produce aisle and think “Eat a Rainbow”! You just might find the gold that exists at the end of it…your good health.

From the heart and research of Dr. Laura M. Brown, ND.

Dr. Laura: Understand PMS

Premenstrual Syndrome, or PMS can come in a variety of patterns. A whirlwind of emotions, cravings and weight gain often come in tote with the monthly menstrual cycle. Better understand the impacts of the monthly swing in hormones and get the help you need to live a more balanced life.

PMS-A: Anxiety

Anxiety or irritability can come from estrogen excess or progesterone drops. This imbalance in the two major female hormones can make some feel like they want to crawl out of their own skin. Increased levels of estrogen in the second half of the period can allow adrenaline to build up and alter the serotonin balance. Natural treatment includes supportive measures for estrogen clearance, progesterone building herbs, regular moderate exercise, a healthy diet and stress management.

PMS-C: Carbohydrate Craving

Cravings for sweets and refined carbohydrates, feeling hangry, tired or having a headache all fall under the category of PMS-C. Abnormal variations in blood sugar may be a factor of magnesium levels – and this gives into the common cravings for chocolate as dark chocolate is high in magnesium. Noteworthy: a change in serotonin levels can also increase sugar cravings. Therefore, factors in insulin regulation are key and are a focus of treatment. Finally, herbal formulas are also available to reduce the satisfaction of sweets and crush the cravings.

PMS-D: Depression

In addition to anxiety, mood changes throughout the cycle can also lean towards depressive states. Symptoms that suggest the need to modify the stress response include crying, fatigue, headaches, feeling overwhelmed or out of control, and difficulty sleeping. Adaptogenic herbs may be helpful to support the stress response. Chinese formulas and botanical medicine formulas that include nerviness, anxiolytics and antidepressants can be very effective in PMS-D treatment. Certainly, nutraceuticals may also be helpful to modulate levels of serotonin, GABA, and dopamine and thyroid hormone levels should also be monitored, especially if the periods are heavy. Neurotransmitter hormones can be evaluated with take home urine tests called Organic Acid Tests (OATs).

PMS-H: Hyperhydration

Fluid retention is a common PMS complaint. Breast tenderness and distension, bloating, weight gain, swollen hands and feet can all be classified under PMS-H. An increase in circulating aldosterone levels is linked to decreased progesterone and magnesium with increased estrogen. Reduce salt and sodium intake (bread and cheese) and increase sources of potassium (bananas, baked potato with the skin, dandelion leaf tea). Treatment of Liver Qi stagnation with acupuncture and Chinese formulas are often very good at reducing PMS-H.

Naturally Navigate PMS

Naturally navigate your health with Dr. Laura M. Brown, ND

Naturopathic doctors can provide individualized treatment to manage hormones. The whole body is considered, the physical, emotional, cognitive and spiritual. When it comes to hormone balance, the naturopathic tool box is rich. Bring balance to your hormones and bring balance back into your life.

Start your evaluation on your own!

Start your evaluation on your own! Use Clue, the period and ovulation tracker, which is a free Ap for iPhone and Androids. Take note of your diet with the use of aps that help you track dietary, lifestyle and nutritional habits. Bring all this to your first appointment. You may also be a good candidate for a take home urine test. Stress and reproductive hormone can be assessed with an at home urine test, (DUTCH), available and interpreted with your naturopathic doctor.

Dr. Laura M. Brown, ND is a Naturopathic Doctor, a Certified Gluten Practitioner, a HeartMathCertified Practitioner and is a graduate of Adapt Level 1 at KresserInstitute of Functional Medicine. Essentially, Dr. Brown helps people better digest their food and the word around them.

Dr. Phil Shares: 8 Bad Habits That Kill Your Metabolism

You may already suspect your metabolism slows as you age. According to research published in the Public Health Nutrition journal, you’re right. In a review of data on energy expenditure, researchers found simply getting older is associated with progressive declines in basal metabolic rate. On top of that, there are many daily habits that can drain your metabolism even further.

But you don’t have to go down without a fight. Cut out the below habits and watch your metabolism and energy levels improve.

Eating a nutritious breakfast is always a good way to start your morning. Because your metabolism slows down during sleep, eating can fire it up and help you burn more calories throughout the day. According to Rush University Medical Center, “When you eat breakfast, you’re telling your body that there are plenty of calories to be had for the day. When you skip breakfast, the message your body gets is that it needs to conserve rather than burn any incoming calories.”

OK, so it’s about more than just eating something in the morning. If you grab a sugary donut or eat a muffin in the car, you’re setting yourself up to crash later. Instead, choose something with filling protein and fiber like eggs, yogurt and berries or whole-wheat toast topped with peanut butter.

Going from your office chair to your car to your couch can lead to a very sedentary routine. And sitting for extended periods puts your body into energy-conservation mode, which means your metabolism can suffer. According to the UK’s National Health Service, “Sitting for long periods is thought to slow metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.”

Cardio is great, and it can quickly burn calories, but once you’re done running or cycling, your calorie burn quickly returns to normal. When you do HIIT and resistance-based workouts, however, your calorie burn stays elevated for longer as your muscles repair themselves. Per the American Council on Exercise (ACE): “Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate.” And, according to ACE, a pound of muscle burns an additional 4–6 calories each day compared to a pound of fat.

Protein feeds your muscles, promotes satiety and is an important component to sustaining a healthy weight. Eat too little, and you may have trouble building or maintaining muscle mass — and per the above, we know muscle’s importance to metabolism. Also, protein requires more energy to break down than carbs or fat, so you’ll actually burn more calories during digestion.

One bad night’s sleep is enough to leave you feeling sluggish and impair your cognitive processing. String together several nights in a row — or a lifetime of inadequate sleep — and science shows decreased metabolism and hormonal imbalances may follow.

In a study published in The Journal of Clinical Endocrinology & Metabolism, researchers found drinking 500 milliliters of water (about 2 cups) increases metabolic rate by 30%, and that spike lasts for more than an hour. So, drink water throughout the day to stay hydrated, and you’ll get the added benefit of a boosted metabolism.

When stress levels increase, your body produces a hormone called cortisol. Cortisol leads to increased appetite, makes us crave comfort foods, decreases our desire to exercise and reduces sleep quality — all things that negatively impact metabolism. So, while you can’t always control your stress levels, managing stress can go a long way toward protecting your body’s internal fire.

by Kevin Gray

Shared by Dr. Phil McAllister @ Forward Health Guelph

SaveTagscreating healthy habitslosing weightmetabolism

Dr. Kyle: 5 Tips To Boost Testosterone

Feeling slowed down? Always tired? Dwindling sex drive? These may be signs that you are suffering from low testosterone.

You may think that supplementing with testosterone is exclusive to hardcore bodybuilders. Social media is often flooded with testosterone boosting supplements that are marketed to increase muscle mass and improve physique.

Whatever the reason, more and more average Joes are turning to testosterone supplementation. According to recent studies, an increasing number of men are being diagnosed with hypogonadism. After discovering that their hormone levels are below average, many turn to their family doctor to start hormone replacement therapy. Others are looking to boost their levels naturally through diet, exercise and lifestyle modifications.

Here are 5 simple tips to naturally boost testosterone:

1. Exercise

• Not only will exercise improve muscle strength, bone density and balance, regular physical activity will boost serum testosterone levels as well. Weight training and high intensity interval training are the most effective forms of exercise to increase testosterone.

2. Diet

• Get a sufficient and healthy balance of proteins, fats and carbs. Eating lots of high-quality proteins will improve testosterone levels and enhance fat loss. Don’t over eat and don’t restrict food intake for too long either. Some testosterone boosting foods include oysters, tuna, almonds, egg yolks and beef.

3. Sleep

• Sufficient hours of sleep will vary person to person. It is recommended that you get 7-9 hours of sleep per night as a young adult. As we age this number will drop. Those that sleep <4 hours per night are often testosterone deficient. Men who sleep 5-6 hours per night have testosterone levels equivalent to men 10 years older! Must I continue? Sleep!

4. Minimize stress

• Research has shown that long periods of stress lead to chronically high cortisol levels. Too much cortisol in the system causes a reduction in testosterone. Stress often leads to over eating and accumulation of fat, thereby lowering testosterone levels further. Consider meditation or finding an activity you really enjoy. Be sure to utilize the strategies above to keep your stress in check.

5. Supplement

• A number of herbal supplements may help reduce symptoms associated with low testosterone. In addition to increasing testosterone levels, the herb “Ashwagandha” is thought to reduce stress, improve brain function, lower blood sugar and reduce inflammation. Ginger extract may produce similar improvements. Prohormones such as Tribulus terrestris, Tinospora cordifolia, and icariin (horny goat weed) have not demonstrated significant improvements in testosterone in human trials.

Have any questions or concerns? Contact me at drkyle@forwardhealth.ca and visit @drkylearam on Instagram and facebook.

References:

Kovac, J. R., Pan, M., Arent, S., & Lipshultz, L. I. (2016). Dietary adjuncts for improving testosterone levels in hypogonadal males. American journal of men’s health, 10(6), NP109-NP117.

Carol S. Johnston, Sherrie L. Tjonn, Pamela D. Swan; High-Protein, Low-Fat Diets Are Effective for Weight Loss and Favorably Alter Biomarkers in Healthy Adults, The Journal of Nutrition, Volume 134, Issue 3, 1 March 2004, Pages 586–591, https://doi.org/10.1093/jn/134.3.586

SamuelMelamed*†UrsulaUgarten‡ArieShirom§LunaKahana∥YehudaLerman†PaulFroom*† Chronic burnout, somatic arousal and elevated salivary cortisol levels Journal of Psychosomatic Research Volume 46, Issue 6, June 1999, Pages 591-598

Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams.

D. C. Cumming, M. E. Quigley, S. S. C. Yen; Acute Suppression of Circulating Testosterone Levels by Cortisol in Men, The Journal of Clinical Endocrinology & Metabolism, Volume 57, Issue 3, 1 September 1983, Pages 671–673, https://doi.org/10.1210/jcem-57-3-671

Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-based complementary and alternative medicine : eCAM, 2013, 571420.