Beginning September 20, 2022, I began the 75 Hard Program.
For a long while before that, I had been trying to incorporate more regular exercise into my daily routine but had been unsuccessful. A patient told me she was doing 75 Hard, so I looked it up. The rules looked daunting to me but I knew if I wanted to improve my health I needed a plan. Never one to turn away from a challenge, I decided to start.
75 Hard is based on a book by Andy Frisella. If you are not a fan of no-nonsense, profanity-laced dialogue, do not listen to his podcasts. The rules are as follows:
If you skip a day, you must start over. If you miss a task, you must start over from day one.
Pick a diet to follow with no alcohol or cheat meals.
Drink a gallon of water daily.
Complete two workouts daily. Each workout must be 45 minutes in length and one must be outside.
Read 10 pages per day of a non-fiction book.
Take a progress photo every day.
If you skip a day, you must start over. If you miss a task, you must start over from day one.
Since I did not want to start over, I bought a journal to log all my tasks so I would be sure to get them in daily.
Pick a diet to follow with no alcohol or cheat meals.
I chose to follow a no sugar, no wheat, no alcohol, low carbohydrate diet. I was already pretty low carb but I knew complete avoidance of wheat and sugar would decrease inflammation.
I followed this plan during a trip up north, Halloween, and Thanksgiving. The point is – no excuses, you can eat well no matter what the circumstances.
I lost 15 pounds during the 75 days of this challenge. My last official day was December 4, 2022; and as of the end of January 2023, I have kept this weight off because my diet has stayed consistent. I think doing this challenge for 75 full days made it easier to maintain better habits. When the 75 days were over, I didn’t want to go back to less healthy options.
Drink a gallon of water daily.
I thought this would be the hardest part of the program for me. I don’t think I’ve ever really consumed enough water in a day. Surprisingly, this was not as difficult as I imagined. I bought a 32-ounce mason jar and would fill it four times per day to ensure I was getting the required amount. I would add lemon, lime, oranges, or strawberries to the water to give it a little flavor so as to not get bored.
I believe the hydration helped my kidneys, bladder, and bowel work better to detoxify, and made my skin less dry.
Complete two workouts daily. Each workout must be 45 minutes in length and one must be outside.
This was the reason I chose to do the 75 Hard program. I, like many other people, was very good at finding reasons why I couldn’t work out; and I was not very creative with finding solutions to how I could work out. This challenge forced me to figure out ways to fit two workouts into my daily routine. No exceptions. No excuses.
I worked out in the rain, in the cold, in the dark, on a day when I worked 16 hours (one workout at 3:30 a.m. and a walk at lunch). I discovered something with these daily workouts that I had forgotten – when I was young I was always moving. I grew up a dancer who trained at least four days per week. Then, I was teaching dance and Pilates for many years. My body liked to move. I didn’t realize– until I did this challenge– how much movement and exercise help strength, stamina, circulation, body composition, and mental health. For the 75 days, I worked out twice per day- I walked, lifted weights, exercised with YouTube Videos, biked, and rebounded. Since finishing 75 Hard I have maintained at least one workout daily (I skipped one day). Although this has not been easy, I know keeping exercise/movement in my routine is an important part of my physical health.
Read 10 pages per day of a non-fiction book.
This part of the challenge forced me off my phone and computer for some time each day. That, in itself, is a good thing. I chose books that would help me personally and professionally and I read all or part of six different non-fiction books during these 75 days.
Take a progress photo every day.
This was my least favorite part of 75 Hard. I’m not a fan of myself in photos. When my husband and I first talked about doing this program (yes, he did it with me which helped so much!) I told him – “I’m not doing the daily photo part.” But, I am glad that I did this. I didn’t necessarily see the differences in my body day to day, but when I looked back at the photos the progress was visible.
I wrote this article for you as motivation and encouragement. If you are struggling with diet, exercise, or getting on track with your health, DO SOMETHING! First – figure out your WHY. What needs to change and why do you want to change it? I wanted to do this because I wanted to be stronger, healthier, more able to play and keep up with my grandson, and set a good example. It doesn’t have to be 75 Hard – just make a plan, set an amount of time to do that plan, and DO IT! What I did discover during this journey was the importance of being able to adapt to reach the goals I had set. Set your goals and GO!
Yours in health, Kerry Cradit, B.S. Nutrition and Food Science
Attention Deficit/Hyperactivity Disorder (ADHD) is a condition that is poorly scientifically understood.
ADHD can be characterized by difficulty with focus, inattentiveness, problems with impulse control, and/or inability to fully execute tasks. The worldwide average for ADHD in ages 3-17 is 6%; however, the average in the United States is 9.8%. That’s over 6 million children! These statistics do not even include the adults afflicted. According to the CDC, ¾ of those diagnosed are medicated with pharmaceuticals, with psychostimulants coming to the forefront as the First Line of Treatment. 1
To put it bluntly, I am a Holistic Pharmacist because of my experiences with the pitfalls of the conventional medical treatment of ADHD. The experiences I had as a pharmacist with children medicated with ADHD-focused drugs forced me to re-evaluate my profession. The stimulant medications used to treat children (and adults) with an ADHD diagnosis have horrendous consequences. As a result, I left my entire profession behind to find a better way.
The stimulants used to treat ADHD have addictive potential and many side effects. Possible side effects, which are any undesirable effects are:
Weight loss
Loss of appetite
Difficulty sleeping
Anxiety
Tics
Growth delay
Changes in blood pressure and heart rate
Agitation
Lowering of seizure threshold
Headaches
Mood changes
Abdominal pain2
Since 2010, I have helped hundreds of adults and children alike to either avoid pharmaceuticals for ADHD altogether or, in some cases, to wean off their medication. After working with so many cases, I have learned some clinical pearls that I will share with you.
3 Vital, Natural Steps to Take for ADHD.
Each case of ADHD is different and thus the appropriate interventions can vary; however, there are certain measures that are evergreen and apply to each case. I have chosen the three most broadly applicable and important steps to share.
#1: Protein and good fat for breakfast.
Over the last 12 years, I have witnessed the power of a good breakfast in staving off ADHD symptoms. This step is the simplest and the most important. After tracking countless food and behavior/symptom logs, the connection is undeniable. Protein and good fats are the winning formulas to support focus and attention.3
Eating cereal or skipping breakfast sets one up for a blood sugar and attention roller-coaster and should not be the routine if you are struggling with focus. If you have a picky child and high carbohydrate items cannot be skipped in the morning, then add more protein to it. Even for little ones, about 20 grams of protein should be consumed for a good focus day.
Here are some ideas for breakfast:
Eggs with avocado
2+ meat sticks, 2 cheese sticks, and an apple
4+ slices of bacon, a piece of fruit
Unsweetened Greek yogurt with berries- you can get a stevia-sweetened version or add a small amount of maple syrup or honey
Hardboiled eggs with cheese
Nitrate-free lunch meat rolled up with cheese and hummus (or any kind of fat desired). If a wrap is needed, use a grain-free wrap or Egg-Life wrap.
4 tablespoons of peanut or almond butter and an apple
A breakfast sandwich on an Ezekiel (or other sprouted grain) English muffin with eggs and some type of meat and cheese
#2: Avoid refined sugars and dyes.
The world of clinical research has sought to codify and quantify the effects of food dyes and additives on behavior and focus. Unfortunately, the data is lacking because researchers rely on subjective observation by parents and teachers. However, many studies conclude that the link is too substantial to deny. From my own observation, I can confidently say that avoiding added sugars, dyes and chemicals are make-break for this condition. Removing processed foods and getting onto a whole-food diet is a recipe for success.4
#3: Omega 3 supplementation.
Omega 3 fatty acids are present in very high concentrations in the brain and the nerves and are vital to your nervous system, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids play a protective role within the brain. Consuming adequate amounts of these fats is vital to brain health and cognition. Eating a diet rich in these foods as well as supplementation can be a game changer for ADHD.5
Here are some good food sources of Omega 3s
Fish and seafood- especially salmon
Nuts and seeds- especially walnuts, flax seeds, and chia seeds
Grass-fed beef and butter- these items contain far less than the items above but can still be a great source and back a bit of protein and other healing factors.
When you supplement Omega 3, it is very important that you get a high-quality supplement. Fish oils can come along with heavy metal contamination and can also become rancid if not packaged and stored properly. My all-time favorite Omega 3 supplement for ADHD is Omega Focus by Nordic Naturals. I have successfully assisted many children to wean off prescription psychostimulants with the use of this supplement and dietary intervention. In addition to the Omega 3s, there are also other ingredients in this supplement that are very beneficial. One of those ingredients is an herb called Bacopa monnieri. Bacopa is currently being studied for many cognitive conditions and has shown a lot of promise for cognition, memory, focus, mood, and behavior. 6
ADHD is a condition that can have many social, academic, and professional ramifications. Medicating with stimulants can help focus but does not heal the issue. The potential for serious side effects and other long-term issues from psychostimulants is a terrible trade-off. The good news is there is hope. By improving one’s nutritional status and targeted supplementation, ADHD symptoms can be overcome safely.
Did you know that Vitamin D is considered a hormone?
Hormones are known as chemical messengers in our body. Hormones send signals to tell our cells and tissues to do certain functions like digestion, growth, and even our mood regulation.
Why is vitamin D considered a hormone?
Vitamin D is considered a hormone because it can be synthesized by our body when we obtain sunlight. Vitamins are considered to be a nutrient that must be obtained from a food source and unable to be synthesized by the body. Therefore, Vitamin D can be synthesized by sunlight and obtained from food sources.
Did you know that lifestyle factors can deplete vitamin D?
Smoking depletes vitamin D. “Cigarette smoke decreases the production of the active form of vitamin D (1,25-dihydroxyvitamin D) in lung epithelial cells (20), which may be overcome with higher serum levels of the substrate (25-hydroxyvitamin D). Additionally, cigarette smoke may affect expression levels of the vitamin D receptor (21).”
Many types of medications can deplete vitamin D and block vitamin D receptors. Some drugs in classes of antiepileptics, antibiotics, antihypertensives, and anti-inflammatory drugs have been found to interfere with Vitamin D, and this study suggests vitamin D supplementation should be considered.
Healthy sources of vitamin D in foods include egg yolks, salmon and liver. Direct sunshine is another healthy source of vitamin D but oftentimes food and sunshine aren’t adequate sources of vitamin D, so supplement form is added. It has been found that people who live above the 37th parallel North of the equator are at greater risk of Vitamin D deficiency.
At the NHCAA, we carry many great forms of Vitamin D and K2 with D3 blends for improved absorption. We carry 1,000-50,000 IU of Vitamin D supplements. Ask at your next visit which might be the best for your health.
Yours in health and longevity,
Kristen Clore OTRL, I-MD & PhD Student in Integrative Medicine
It is important to be aware of what type of hunger you are feeling so you can address it appropriately.
The four different types of hunger that I most commonly observe with patients are listed and detailed below.
1) Thinking hunger: aka, thinking about food.
Thinking about food is often not accompanied by real hunger, the actual need to eat. Signals like feeling tired or having difficulty thinking are real signals of hunger. However, just thinking about food does not equate to actual physiological need for food, or hunger. Often our environment can trigger thinking about food, especially if we are bored, watching television, or browsing the internet and social media. These outlets are filled with recipes, food promotions and advertisements for food. Late night entertainment can lead to the desire for snacking and late meals. These actions contribute to obesity and other declining health issues.
Instead of eating late we should eat when we awaken and quit eating earlier, no later than 5-7 pm for most healthy adults. Adding structure or new organization to eat early and quit eating early, then utilizing night time for activities like hiking, cleaning, studying or exercising can help reduce the temptation to falter toward night time eating and snacking. Altering our behavior, having less sedentary time, creating more structure, and limiting screen time can also help reduce thinking about food.
This study concludes that “Having a late dinner or bedtime snack was associated with a higher probability of overweight/obesity.”
Also read this study which investigates food and hunger cues : “Most food consumption in western populations happens for reasons other than energy shortage, suggesting that a significant proportion of food consumption is driven rather by pleasure than by a physiological need [1]. Dietary behaviours and the drive to eat are undeniably powered by food-related cues. Food cue stimulation is omnipresent throughout the day. Advertisements, an abundance of products in appetising packages in stores but also the sight or smell of food, people eating or talking about food as well as emotions, feelings and activities can represent cues. The number as well as the density of the food-related cues have been implicated in choices to consume food or restrain from it [2–5]. It has been suggested that exposure to cues triggers the expectation of rewards in the form of food, which might be misinterpreted as hunger.
2) Taste hunger: aka: sensory desire for eating (smell, taste, crunch, hand to mouth desires)
“Taste hunger” is very much driven by our senses. The desire to crunch on something, or hold a hot cup of liquid, the desire to smell certain foods, the desire to taste certain foods, especially sweet foods, are the desires I refer to as taste hunger. We often have the idea that the momentary pleasure of the sight, smell, taste and touch of that food will create more happiness within this moment. However, this pleasure is short-lived. The body creates the desire to repeat eating again and again. Eating based on these sensory desires does not often result in good control over our diet or eating whole food based meals. Often eating foods to fill this desire lead us to overeating, too much snacking, eating too late in the evening, eating outside of a healthy 8 hour window, and indulging in highly refined foods.
This study states “Foods with a higher GI, such as drinks sweetened with sugar, are rapidly digested and absorbed and provoke a rapid increase in blood glucose, a fact that exacerbates hunger and favors hyperphagia, since these foods are unable to stimulate the mechanisms of satiety”
3) Stomach hunger or real hunger: actual hunger when the stomach is growling.
Real hunger. The actual need to eat. This happens when we are in a slightly fasted state, our body has utilized much of the readily available energy and we begin getting signals like stomach growling to let us know it is time to eat. Ghrelin is the hunger hormone that helps us know when we are truly hungry. Some people ignore this signal in an effort to extend our fasted state. If we are attempting an eating style like intermittent fasting where the eating window is smaller (less than or equal to 8 hours per day) and the fasting window is larger (more than, or equal to 16 hours per day.)
You can read more about Ghrelin and it’s impact on hunger in this article.
4) Energy hunger: need to obtain sunshine
This is the kind of hunger that is recharging your battery. This cannot be replaced with a vitamin D supplement or with energy drinks. This is photon hunger. Sunshine has been studied to have health impacts on pregnancy, bone health, vitamin D levels, immune system health and metabolism. Sunshine helps our body increase metabolic functions. If you are feeling hungry and continue to snack or drink things and cannot feel satiated, go outside and obtain direct sunshine on your skin (even if it’s cold). Put on a coat if you need to and face the sunshine for 20 minutes. Then reassess if you are still feeling “hungry.”
This Kristen Clore OTRL, I-MD & PhD Student in Integrative Medicine
Fungus (plural fungi) is a microorganism of which there are many species.
These species include yeast, mold, and mushrooms. As with many things in life, there can be good and bad qualities of fungi. Fungi are used to make bread, wine, beer, kombucha, and some cheese. Fungi break down dead trees and animals in nature and through that process provide beneficial compounds such as carbon, nitrogen, oxygen, and phosphorus back into the soil. Some fungi, such as Ganoderma, Shiitake, and Lion’s Mane are being researched and used for their therapeutic qualities. But, some mold can be extremely toxic (example: Stachybotrys – black mold).
Mold spores are everywhere. Problems begin to arise when certain mold spores grow in damp, dark conditions and produce Mycotoxins, which are poisonous to humans. Common places where mold can grow are areas with water or dampness- sinks, tubs, kitchens, bathrooms, washing machines, basements, the humidifier on your furnace, indoor plants. Fungi/mold can live on coffee (OH NO!), nuts, fruits, and vegetables. Here in Michigan, during the early fall, mold can be found in higher quantities in the environment- falling leaves, rainy weather, damp ground.
I have had first hand experience with mold exposure several times in my life. For me, I believe it has caused sinus problems, headaches, and heart pain. Symptoms of mold or mycotoxin exposure can be: sinus and lung problems (because we breathe it in), skin rash or irritation (ringworm, athlete’s foot, jock itch, toe nail fungus, vaginal yeast problems), circulatory problems (heart palpitations, shortness of breath, heart pain), anxiety, brain fog, headaches, muscle pain, digestive problems, and fatigue.
What you can do to help your body and health –
There are supplements that can help. CellCore’s Biotoxin Binder and Carboxy are top choices in our office for addressing mold/mycotoxin problems. Additionally, supplements such as Oregano, Spanish Black Radish, Echinacea, Garlic, and Pau D’Arco can be anti-microbial and beneficial to the immune system. For specific recommendations for your situation, it is always best to consult with your Practitioner.
Inspect and clean areas where you suspect mold overgrowth.
Diffuse Thieves (from Young Living) to improve your immune system and benefit the lungs and sinuses. Thieves can also be used topically on problem skin areas, but remember to use a carrier oil such as coconut, jojoba, or castor oil if applying it on a sensitive area.
Navage and Neti Pot can be helpful if you have sinus problems.
Avoid white refined sugar and dairy, which can feed fungi/mold in your body.
Sweat with exercise or sauna use.
Use an Air Purifier. I have a Molekule Air Purifier that helps the air quality in our house. Some filters can decrease the amount of harmful microorganisms in the air such as bacteria, fungi, and viruses.
Use leftovers within 3 – 4 days. Watch for mold growing on food and discard those right away to protect yourself from toxic fungus.
If you have concerns about your health or just want to feel better, we are here to help. We can support you and your body’s specific needs in any situation.
Here at the NHCAA, our patients diligently track their diets.
I have been reviewing food logs for over a decade and have seen thousands. You don’t review that many food records without noticing some common themes in food choices people tend to make. I’m going to share with you 5 common dietary mistakes that people often do not realize are mistakes.
Coffee creamers
Salad dressings
Excessive snacking
Frequent alcohol intake
Overuse of sugar substitutes
Coffee Creamers & Sweeteners
Many individuals think they are doing themselves a favor by foregoing breakfast and just drinking coffee. What these individuals often fail to realize is the impact the coffee can have on their health when mixed with certain ingredients. While many people can successfully intermittent fast and still have a cup of coffee, if you add enough creamer, milk and milk alternatives, sweeteners, and other products to your coffee, you may completely lose the benefit of delaying food, and may even worsen your glycemic control.
There’s another camp of people who eat a good breakfast but ruin it by pairing it up with coffee containing sugars, artificial sweeteners, chemicals, and processed fats.
Coffee is not great for everyone; however, if you are drinking it, you should be very aware of what you are putting into it. Cut out the Coffee Mate, International Delights, sugar free syrups and other like additives.
Better options for coffee are drinking it black or adding mct oil, Nutpods, collagen powder, stevia or monk fruit (in moderation).
Salad Dressings
When attempting to eat healthy, many people go straight to salads. If you can digestively tolerate eating raw vegetables, a salad can be a great low carb meal. However, most commercially prepared salad dressing is full of chemicals, processed fats, soy, and sometimes loaded with sugar. Read your labels! You will probably be surprised at the ingredients list of your favorite dressing. If you are eating a restaurant salad, It is highly likely that one or more undesirable ingredients are in it.
Better options for salad dressing are to make your own so you know exactly what is in it. If you don’t want to make your own, Primal Kitchen has a line of clean salad dressings. When eating a restaurant salad, the best bet is to ask for olive oil and vinegar.
Excessive Snacking
Snacking is a very common habit of Americans. There was a time when people were instructed that their best bet for their health was to eat 5 small meals a day. Snacking between meals is not a good thing for most adults. Toddlers need snacks; most adults do not. If you feel the need to snack, you are probably missing out on something in your meals to create lasting satiety. For most people in this situation, it is good fat and protein they are skimping on.
The worst type of snacking is night-time snacking. Make having at least a 3 hour buffer between eating and bedtime a priority. You don’t want your liver and digestive system working hard on digesting food while you are trying to rest. Your organs have other things to do at this time and need a rest as well.
Frequent Alcohol Use
I have seen many cases in which a patient has an incredible diet, super low carb, but are still having a nightly cocktail. Even if your alcohol choice is low carb or a spiked seltzer drink (which are undoubtedly better choices), at the end of the day, regardless of carb count, it is still alcohol and is a special circumstance. Alcohol must be metabolized FIRST- even before sugar. Alcohol increases the workload of the liver and may affect blood sugar and inhibit fat burning and other health benefits from your otherwise healthy diet; not to mention, alcohol may negatively impact your sleep cycle.
Overuse of Sugar Substitutes
I typically recommend that patients avoid sugar as much as possible and use natural substitutes that do not spike blood glucose. My top recommendations are stevia and/or Monk Fruit. But even these better replacements can be overused. Too much use of natural sugar substitutes not only can cause you to hold on to your sugar cravings but can also imbalance your gut bugs (microbiota). Overusing these seemingly innocent sweet treats can cause digestive problems and sometimes can halt your health progress. It is best to use stevia, monk fruit and any sweetener only occasionally.
There you have it, 5 very common diet mistakes that are best to avoid. If you are halted in your health goals in any way, I challenge you to examine this list and see if you are doing any of these 5 things. If so, correcting these 5 areas can help get you back on track. If you are still stuck or having trouble identifying your dietary trouble area, you should consult with us at the NHCAA.
It is extremely hard to navigate having a healthy diet when there is so much conflicting information floating around. There are millions of TV shows, articles and social media posts that say, “Always do this” and “Never do that.” It’s confusing.
At the NHCAA, we recognize that “always”es and “never”s are quite rare. We are all unique individuals with different genetics, lifestyles, and metabolic types. That’s why our practitioners don’t give out cookie-cutter diet recommendations to each patient. We help our patients discover their best diets by tracking their intake and making changes, monitoring results, and thus evolving their diets over time.
Even though there is no one-size-fits-all diet, we must start somewhere. Everyone is unique, but there are some basic, natural laws that apply to food and your health. These laws are as follows:
White refined sugar is inflammatory to the whole body and unhealthy for all.
Eating too many carbohydrates puts stress on the metabolic system.
Chemical contaminants in food create a toxic burden in the body.
Rancid oils and processed fats inflame the cardiovascular system.
These 4 points form the foundation for starting a healthy diet. If you are unsure of what dietary path to take, start with applying these 4 nutrition laws and expand from there until you get the results you are seeking.
All NHCAA patients are recommended to start a low carb diet that consists of REAL food. How low carb to go is the recommendation that is variable. A low carb diet is typically no more than 125 grams of net carbs per day, but many people may need to go much lower than that to achieve results.
Regardless of what your health picture is, you should apply these datums to your food choices. If you are confused about what you should do with your diet, then you should first make sure you are applying all of these principles and then, if you still need direction, you should consult with a practitioner at our office to help you figure out what changes will best support health in your body.
Ozone is a molecule consisting of three atoms of oxygen. It is commonly known as an unstable portion of our atmosphere. Ozone is also well studied and used in intravenous and oral remedies for many conditions.
Is Ozone new?
No, Ozone has been studied for over a century and was regularly used as a remedy for many common ailments. It was discovered in the mid-nineteenth century.
What is Ozone used for?
Ozone has been used for improving the immune system by delivering increased oxygen supply to the body and forming more red blood cells. Research has indicated that ozone is capable of deactivating bacteria, viruses, fungi, yeast, and protozoa.
Ozone has also been used to correct oxidative stress associated with spinal conditions and diabetes. Oxidative stress is the balance in the body between free radicals and antioxidants.
How can I use Ozone?
We have added multiple Ozone products available for use in your holistic health program:
Ozonated Toothpaste
Ozonated Deodorant
Ozonated Oils for topical use
Ozonated Suppositories for rectal and vaginal use
Ozonated capsules, to be taken orally
Ask me at your next visit how ozonated products might be helpful in your daily self care routine.
There are many misunderstandings about cholesterol.
A lot of people think cholesterol is bad, should be avoided, and holds only a negative role in the human body; cholesterol is actually a vital component to our good health.
Here are some common questions I receive about cholesterol:
What is Cholesterol?
When you do a “Google search” for cholesterol, this is the answer that is provided– “cholesterol is a waxy substance found in your blood. Your body needs cholesterol to build healthy cells, but high levels of cholesterol can increase your risk of heart disease. With high cholesterol, you can develop fatty deposits in your blood vessels.”
Now, let’s compare that to the definition in my Human Anatomy & Physiology book from college.
Cholesterol- “a lipid produced by body cells used to synthesize steroid hormones and excreted into the bile.” [P 698, Hole’s Human Anatomy & Physiology, 10th edition]
When we compare these two sources, we learn that the Human Anatomy & Physiology book is giving an unbiased definition of what cholesterol actually is. The definition that a Google search provides is an excerpt from the Mayo Clinic; this is not a definition but is an interpretation, which includes the negative impact cholesterol might have on the human body. It leads us to believe that cholesterol is bad, and we lack understanding of the purpose or functional role that cholesterol has in the human body.
Now that we know the Human Anatomy & Physiology definition of cholesterol, I recognize that there may be some words that not everyone knows the meaning of within that definition. So, let’s define those words before we move on.
Lipid: a fat, oil, or fat like compound that usually has fatty acids in its molecular structure.
Cells: the structural functional unit of an organism
Steroid Hormones: fat soluble hormones, formed from cholesterol (some examples include estrogens, testosterone, aldosterone, cortisol)
Bile: a fluid secreted by the liver and stored in the gallbladder.
Isn’t it better if we had zero cholesterol? My conventional doctor said the lower the better?
No, humans cannot live with zero cholesterol and the “lower the better” is a misunderstanding. Cholesterol plays an important role in our health, cellular function, tissue repair, and hormone production.
If I stop eating high cholesterol foods won’t my cholesterol go down?
Let’s look back at the definition– “cholesterol is a lipid produced by body cells used to synthesize steroid hormones…”. Cholesterol doesn’t only come from your food, it is also produced in your liver. Yes, in fact approximately 80% of cholesterol is produced by your body and only about 20% is directly derived from the food we eat. This is why it is important to understand, diet can impact cholesterol levels, but your body needs cholesterol and will continue to create it as fuel, when more fuel is needed.
My conventional medicine doctor said my total cholesterol number and my LDL are high. What about VLDL, HDL and triglycerides? I’ve heard these matter too?
The total cholesterol is truly a number that is somewhat useless without knowledge of the individual numbers for LDL, HDL and triglycerides. Here is what each of these mean:
Total cholesterol: this is a sum of the LDL, HDL plus 20% of the triglycerides. The HDL is commonly referred to as good and LDL is commonly referred to as bad because the LDL type of cholesterol is the kind that is found in blocked arteries.
HDL or high-density lipoprotein: this is the type of cholesterol that cleans up the “bad” cholesterol in the blood and takes it back to the liver. Because of this function, this is the cholesterol that is known to protect us from cardiovascular diseases such as a heart attack and stroke. For both men and women, HDL should be over 60mg/dL. When I get my cholesterol labs done, mine is 90-100! The higher the better! Foods like wild caught salmon and other fish, walnuts, and flaxseed oil can increase your HDL count!
LDL or low-density lipoprotein: this is the type of cholesterol that can increase with a poor diet, lack of exercise, and increase in stress. The American Heart Association reports that studies show a link to higher LDL and lower HDL that directly correlates to the level of a person’s stress at work. Stress encourages the body to produce more metabolic fuels for energy, this causes the liver to make more LDL aka “bad cholesterol”. A healthy diet and stress reducing lifestyle habits – including exercise and sleep – are important for correcting these numbers. It is well understood that because cholesterol is the primary fuel required for stress hormones, such as cortisol, that the body will increase its cholesterol when more cortisol is being made in response to stress. A normal LDL for conventional medicine labs is widely referred to as less than 100mg/dL. However, it is important to understand VLDL, especially when LDL is high.
VLDL or very low-density lipoprotein: this is primarily composed of triglycerides. It is important to know your LDL number in relation to the mathematical equation that provides VLDL for us. VLDL should be less than 19 for a very healthy individual.
Triglycerides: created when we do not fully utilize the food we eat as immediate energy. This “unused” fuel gets stored in adipose/fat tissue as triglycerides. When we are not eating, a hormone called HSL (hormone sensitive lipase) gets activated and helps us mobilize energy from the stored triglycerides- insulin can block that process. Insulin is a hormone that is triggered based on our blood glucose levels. For someone who has a diet high in sugar, snacks often, or eats late at night, the body may begin storing too many of these unused energy particles as triglycerides. Intermittent fasting, low carbohydrate diets, elimination and reduction of processed foods and sugars all help reduce unwanted high triglyceride numbers.
My cholesterol is high, what do I do?
If you have been told that your cholesterol is “high”, find out each of the numbers for your HDL, LDL, Triglycerides and VLDL and let your practitioner or myself know. If you don’t have your VLDL, we can calculate it for you at your next visit. We will review each of these individual numbers with you in order to help you determine next steps for your diet, supplements, and lifestyle to help correct any unwanted low or high cholesterol numbers. Another missed step by many doctors, both conventional and alternative, is looking at the trend of labs. It is always important to determine if your labs are in an overall improving trend or not. For example- if you haven’t had your labs drawn in 5 years, we should establish at least 3 follow up labs to determine the trend. If you don’t have a primary care doctor that will run your cholesterol labs, let us know and we can help get that done for you.
The least meaningful cholesterol number in our health practice is the “total cholesterol” because you cannot take proper action with diet, lifestyle or supplements based on that calculated number alone.
The young people that I see in the office have magnificent minds. I see it in the way they thoughtfully answer questions. They are curious about everything. They listen to what is being said around them and notice even the smallest details. They are willing and able to do what is asked of them.
2. The idea that I can change healthcare for future generations.
As a child, I didn’t go to the medical doctor very much. There were some check ups that involved him listening to my heart, looking in my throat and ears, getting a few shots, and antibiotics when I was sick. When I got older (in my 20’s and 30’s) and started experiencing some symptoms, my visits to the medical doctor weren’t much different. But, I noticed I didn’t have much benefit from those visits. It was at age 36 that I found Dr. Schmidt and learned nutrition would actually help get to the cause of my concerns and the reason why I had symptoms.
I want kids to experience this benefit at a much earlier age than I did. I want muscle testing to be normal to them. I want supplements to be what they reach for when they need support for their body. I want them to know there are natural solutions to health.
3. Children give me hope for a brighter future.
Young people are the future. Their ideas will shape the world, our nation, and all of our existence going forward. We have to treat them well and encourage their creativity, leadership, kindness, and strength so that they can lead us. I am counting on them to make this planet a better place.
I want to help give children the knowledge to be healthy, productive, and responsible far into the future. Maybe in this way I can change the world for the better.
P.S. Adults can have these traits and I’d love to help you, too.
![Adaptability [My 75 Hard Experience]](https://thenutritionalhealingcenter.com/wp-content/uploads/2023/02/Depositphotos_67110651_XL-1080x675.jpg)
