Posted on November 28, 2020September 29, 2023 by Dr. James Meschino

LMU – 183 The Vegan and Vegetarian Diet Dilemma: Health Benefits and Nutritional Pitfalls

Source: German Science Journal: Aerzteblatte.de

Lifestyle Medicine Update (November 27, 2020)

Introduction:

In recent years, the allure of plant-based diets, specifically vegan and vegetarian lifestyles, has surged in popularity across Germany and beyond. As more individuals opt to abstain from animal-derived foods, it’s crucial to examine the multifaceted impact of these dietary choices. A 2020 German study, published in Deutsches Aerzteblatt Online, offers a revealing glimpse into the health benefits and potential nutrient deficiencies associated with vegan and vegetarian diets. Let’s embark on a journey through the realm of plant-based nutrition and explore the findings that could reshape our dietary choices.

Plant-Based Diets on the Rise: A Growing Trend

The study opens with a snapshot of the dietary landscape in Germany, where the appeal of veganism and vegetarianism has steadily grown. Presently, nearly 6 million Germans adhere to a vegetarian diet, while close to 1 million embrace veganism—a lifestyle devoid of all animal-derived foods, including dairy and eggs. In a country with a population of 83 million, this translates to a significant percentage—almost 8.5% of the population—choosing plant-based diets. The motivation behind these choices often stems from ethical concerns, environmental considerations, and the pursuit of enhanced health and well-being.

Scientific Backing: The Health Benefits of Plant-Based Diets

The scientific community has long been intrigued by the potential health benefits of plant-based diets. Citing data from the 7-day Adventist Health Study in the US, the researchers highlight the positive effects of these diets in mitigating obesity, high blood pressure, diabetes, and cardiovascular mortality in males. Moreover, a recent meta-analysis underscores the advantages of vegetarian diets, demonstrating a reduced risk of ischemic heart disease and cancer compared to meat-eaters, even after accounting for key confounding factors such as smoking and body mass index. The conclusion is clear: a meat-free diet stands as a desirable choice for the overall population, promoting both individual health and the broader goals of food security and climate change mitigation.

The Nutritional Tightrope: Nutrient Deficiencies in Plant-Based Diets

While the health merits of vegan and vegetarian diets are evident, they come with a unique set of challenges—nutrient deficiencies. To shed light on these potential pitfalls, German researchers delved into the dietary intake, laboratory parameters, vitamin status, and trace-mineral status of 36 vegans and 36 omnivores. Each group, consisting of 18 men and 18 women aged 30–60, provided valuable insights into the nutritional landscape of plant-based diets.

The results painted a nuanced picture. Among vegans, lower blood concentrations of critical nutrients were observed, including vitamin B2, vitamin B3, vitamin E, vitamin A, selenium, and zinc. Additionally, 24-hour urine samples revealed a reduced excretion of iodine and calcium compared to omnivores. While many vegans are aware of the risk of vitamin B12 deficiency and supplement accordingly, this study unveils other potential nutrient deficiencies that may fly under the radar, such as vitamin B2, vitamin B3, Vitamin E, vitamin A, selenium, zinc, and calcium.

Vitamin D levels were also a concern among vegans, highlighting the need for supplementation to maintain adequate levels, especially for individuals living above or below the 40th-degree latitude.

Navigating the Plant-Based Path: Practical Recommendations

The study’s findings underscore the importance of a thoughtful and informed approach to plant-based diets. While these diets offer a wealth of health benefits, they also demand vigilance in ensuring adequate nutrient intake. Embracing a diverse array of vegetables, legumes, fruits, and nuts is essential. Soy products, unless allergies or sensitivities are present, can be a valuable addition.

For those eschewing dairy, calcium intake from fortified foods and supplements is prudent to mitigate the risk of osteoporosis. Vitamin D supplementation becomes a necessity, particularly for individuals residing in regions with limited sun exposure.

Conclusion:

In conclusion, the appeal of a plant-based diet is undeniable, with its potential to shield against various degenerative diseases. However, the study and others like it emphasize the need for vigilance against nutrient deficiencies. A high-potency multiple vitamin and mineral supplement emerges as a crucial consideration, serving as a nutritional safety net for vegans and, to some extent, vegetarians.

References:

Cornelia Weikert, Iris Trefflich, Juliane Menzel, Rima Obeid, Alessa Longree, Jutta Dierkes, Klaus Meyer, Isabelle Herter-Aeberli, Knut Mai, Gabriele I. Stangl, Sandra M. Müller, Tanja Schwerdtle, Alfonso Lampen, Klaus Abraham. Vitamin and mineral status in a vegan diet. Deutsches Aerzteblatt Online, 2020.

[Read more](https://www.aerzteblatt.de/int/archive/article/215079)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Posted on November 15, 2020November 9, 2023 by Dr. James Meschino

LMU – 181 The Power of Anti-Inflammatory Diets: Shielding Your Heart and Brain

Source: Journal of the American College of Cardiology (Nov. 2020)

Lifestyle Medicine Update (November 14, 2020)

Introduction:

In the quest for a healthier, longer life, scientific research continues to reveal the profound impact of our dietary choices on our well-being. A groundbreaking study, published in the prestigious Journal of the American College of Cardiology in November 2020, unveiled startling insights into the link between what we eat and our heart health. This comprehensive investigation, tracking the lives of 210,000 individuals over an astounding 32 years, uncovered a remarkable finding: those who embraced an anti-inflammatory diet enjoyed a staggering 46% lower risk of developing heart disease and a significant 28% lower risk of experiencing a stroke.

The Silent Threat: Chronic Inflammation and Cardiovascular Disease

Chronic inflammation, a silent assassin lurking within our bodies, plays a pivotal role in the development of two of the leading causes of mortality worldwide—heart disease and stroke. It is an intricate web of inflammatory biomarkers, such as interleukins, chemokines, and adhesion molecules, that can pave the way for the early and late stages of atherosclerosis, the narrowing of arteries due to plaque buildup.

Connecting the Dots: Diet, Inflammation, and Health Outcomes

This landmark study embarked on a journey to connect the dots between dietary habits, inflammatory markers, and cardiovascular health. More than 200,000 participants were scrutinized, their diets dissected, and their health journeys meticulously tracked, including heart attacks, angina, and strokes. The results were unequivocal: those who regularly indulged in inflammation-promoting foods exhibited elevated inflammatory markers in their bloodstream and faced a significantly higher risk of heart disease and stroke.

Foods That Fan the Flames: Inflammation Promoters

Diving into the details, the study uncovered the culprits behind inflammation within our bodies. These dietary villains included:

Red Meat: From succulent steaks to all-beef products, excessive red meat consumption emerged as a potent inflammation promoter.
Processed Meats: The allure of processed meats like sausages and bacon can be irresistible, but they come at a cost to your heart health.
Organ Meats: Liver and other organ meats, while rich in nutrients, can fan the flames of inflammation.
Refined Sugars and Grains: White bread and sugary breakfast cereals, among others, were found to be contributors to inflammation.
Fried Foods: The golden, crispy delight of fried foods can lead to golden opportunities for inflammation.
Sugary Soft Drinks: These sugary delights can not only wreak havoc on your waistline but also stoke the fires of inflammation.

Nature’s Defenders: Foods That Tame Inflammation

On the flip side, the study shed light on foods that act as staunch defenders against inflammation, thanks to their high levels of antioxidants and fiber:

Green Leafy Vegetables: Kale, spinach, cabbage, and arugula emerged as nutritional powerhouses in the fight against inflammation.
Yellow Vegetables: Pumpkin, yellow peppers, beans, and carrots bring a splash of color to your plate and an arsenal against inflammation.
Whole Grains: Incorporating whole grains into your diet can be a game-changer for inflammation control.
Beverages with Benefits: Coffee, tea, and even wine, when consumed in moderation, can help curb inflammation.

The Walnut Wonder: Nut Consumption and Inflammation Reduction

While the benefits of nut consumption in reducing heart disease risk and lowering cholesterol have been well-documented, the connection to inflammation was previously underexplored. In another compelling facet of this study, researchers sought to understand how walnuts might influence inflammatory biomarkers.

A cohort of 634 participants was divided into two groups: one followed a diet without walnuts, while the other incorporated 30-60 grams of walnuts into their daily routine. After a two-year follow-up, the results spoke volumes. Those who had integrated walnuts into their diet displayed significantly reduced levels of inflammation in six out of ten inflammatory biomarkers tested.

Words of Wisdom from the Experts

Dr. Ramon Estruch, MD, Ph.D., a senior consultant in the department of internal medicine at Hospital Clinic in Barcelona, Spain, eloquently encapsulated the essence of these findings, stating, “When choosing foods in our diet, we should indeed beware of their pro-inflammatory and anti-inflammatory potential.” This sage advice underscores the importance of our daily food choices in shaping our health destinies.

Beyond the Usual Suspects: Inflammation as an Independent Risk Factor

While high blood pressure, elevated cholesterol levels, and smoking have long been recognized as cardinal risk factors for cardiovascular disease, studies like this one illuminate the role of inflammation within the blood vessel wall and the stickiness of blood as equally important contributors. Pro-inflammatory foods have now emerged as independent risk factors for heart disease and stroke. In contrast, the regular consumption of anti-inflammatory foods has shown the potential to reduce inflammatory markers in the bloodstream, offering a promising avenue for mitigating the risk of these life-threatening cardiovascular diseases.

Conclusion: The Power of Choice

In a world where health-conscious choices are often overshadowed by the allure of indulgence, this monumental study serves as a beacon of hope. It unequivocally demonstrates the profound impact of our dietary choices on our cardiovascular health. By embracing an anti-inflammatory diet rich in fruits, vegetables, whole grains, and the occasional cup of tea or glass of wine, we hold the power to shield our hearts and brains from the devastating consequences of chronic inflammation.

So, as we stand at the crossroads of culinary temptation, let us remember the wisdom gleaned from this study—a simple choice can make all the difference between a life marked by vitality and one marred by disease.

Reference:

Jun Li, Dong Hoon Lee, Jie Hu, Fred K. Tabung, Yanping Li, Shilpa N. Bhupathiraju, Eric B. Rimm, Kathryn M. Rexrode, JoAnn E. Manson, Walter C. Willett, Edward L. Giovannucci, Frank B. Hu. Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S. Journal of the American College of Cardiology, 2020; 76 (19): 2181

[Link](https://www.sciencedirect.com/science/article/abs/pii/S0735109720371904?via%3Dihub)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Posted on October 18, 2020November 9, 2023 by Dr. James Meschino

LMU – 177 Unlocking the Power of Diet and Lifestyle: Shielding Against Colon Cancer

Source: British Medical Journals “Gut” (September 2020)

Lifestyle Medicine Update (October 17, 2020)

Introduction:

Colon cancer, the second leading cause of cancer-related deaths in most developed nations, wields a significant impact on public health. Over the years, an increasing body of research has pointed to the undeniable influence of diet and lifestyle factors on the development of this malignancy. In this article, we delve into a compelling study published in the British Medical Journal, “Gut,” which meticulously scrutinizes the link between diet, lifestyle, and colon cancer.

The Foundation of Colon Cancer Risk

Before we dive into the protective and detrimental aspects of diet and lifestyle, it’s crucial to understand the foundational role they play in the risk of colon cancer. Numerous studies have unequivocally demonstrated that our daily choices significantly influence our susceptibility to this formidable disease.

Dietary Heroes: Magnesium, Folic Acid, Dairy, Fiber, and More

This comprehensive analysis uncovered a lineup of dietary superheroes, each armed with the power to shield against colon cancer. Magnesium, with an intake of at least 255 mg/day, emerged as a formidable defender, reducing the risk of colon cancer by a substantial 23%. Equally potent was the B-vitamin folic acid, showing its protective might with a 12-15% risk reduction. The stalwart presence of dairy products, associated with a 13% to 19% lower risk, can be attributed to their calcium content, as corroborated by other studies.

Dietary Fiber and Plant-Based Potency

Fiber, often hailed as a nutritional champion, demonstrated its prowess by contributing to a striking 22%-43% reduction in colon cancer risk. However, the real star of the show was fruit and vegetable intake, linked to a remarkable up to 52% lower risk[^1^]. Furthermore, for every additional 100 g/day (3.5 ounces) increase in intake, the protective effect gained momentum. The consumption of soybeans and soy products, spanning all varieties, was no less heroic, presenting an 8-15% decrease in the risk of colon cancer.

The Dark Side of Diet: Red Meat and Processed Meats

As with every epic saga, there is a dark side to this narrative. Red meat and processed meats emerge as antagonists in the battle against colon cancer, driving a 12-21% increase in risk. The ominous nature of this threat becomes even more apparent when considering a dose-dependent effect. Each additional 100 gm/d of red meat consumed escalates the risk, underscoring the dire consequences of unchecked consumption.

Alcohol – A Double-Edged Sword

The study’s findings underline the ambivalent nature of alcohol consumption concerning colon cancer risk. Even modest alcohol intake, ranging from 1-2 drinks per day, ushers in an elevated risk. This revelation adds nuance to our understanding of the relationship between alcohol and colon cancer, urging caution even among light to moderate drinkers.

A Synthesis of Established Wisdom

The revelations uncovered in this extensive review serve as a poignant reminder of the pivotal role our dietary and lifestyle choices play in preventing the second most prevalent cause of cancer-related deaths: colorectal cancer. While early detection through colonoscopies and fecal occult blood analysis remains crucial, proactive individuals dedicated to wellness should also be fervently committed to implementing practices that proactively ward off colon polyps and malignant tumours. The insights gained from this study offer a refined perspective on how to fine-tune our colon cancer prevention strategies.

Conclusion: Empowering the Fight Against Colon Cancer

In conclusion, the symbiotic relationship between diet, lifestyle, and colon cancer risk is undeniable. The findings elucidated in this study illuminate a path toward empowerment. By harnessing the protective potential of magnesium, folic acid, dairy, fiber, plant-based foods, and soy products, and vigilantly moderating red and processed meat intake as well as alcohol consumption, individuals can actively fortify their defences against colon cancer. As we navigate the complex terrain of colon cancer prevention, each dietary choice and lifestyle decision becomes a weapon in our arsenal to combat this formidable adversary.

Reference:

Chapelle N, Martel M et al. *Recent advances in clinical practice: colorectal cancer chemoprevention in the average-risk population.* British Medical Journals – Gut. September 2020 [Read more](https://gut.bmj.com/content/early/2020/09/08/gutjnl-2020-320990)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Posted on March 23, 2020November 9, 2023 by Dr. James Meschino

LMU 156 – Boosting Your Immune System: The Power of Vitamin D, Probiotics, and Melatonin

Source: Multiple Peer-Reviewed Journal Articles

Lifestyle Medicine Update (March 22, 2020)

Introduction:

Welcome back to the second part of our Nutrition and Immunity series. In part one, we delved into the common reasons behind a weakened immune system and explored the impact of specific vitamins, minerals, and herbal agents on immune function. In this second installment, we’ll continue our journey by focusing on three more nutrients that show great promise in supporting our immune system, particularly in the context of viral-induced respiratory tract infections.

Section 1: Vitamin D – A Sunshine Nutrient for Immunity

The Science Behind Vitamin D’s Immune-Boosting Abilities

One of the key players in our immune system’s defence against respiratory tract infections is Vitamin D. Research published in the Journal of Infectious Diseases in 2010 showcased how Vitamin D strengthens immunity. The study involved 164 young Finnish men undergoing military training, where those receiving 400 IU of Vitamin D per day had significantly fewer respiratory infections compared to those on a placebo.

The mechanism behind this lies in Vitamin D receptors found on immune cells lining the respiratory tract. These receptors allow Vitamin D to enter immune cells, where it’s converted into a potent form. In the cell nucleus, it modulates specific genes related to immunity, such as increasing the secretion of cathelicidin—a virus-killing molecule that punctures holes in viral and bacterial cell membranes, preventing infection.

To benefit from Vitamin D’s immune-boosting properties, maintaining blood levels above 80 nmol/L is crucial. If your levels are low, supplementation with 600-2,000 IU per day is often sufficient.

However, some individuals, like those with active tuberculosis or autoimmune conditions, should be cautious as their bodies may already produce excessive Vitamin D due to their condition.

Section 2: Probiotics – Your Gut’s Superheroes

Unleashing the Power of Probiotics

According to the World Health Organization, probiotics are live microorganisms that, when taken in adequate amounts, provide health benefits. These microorganisms, often friendly gut bacteria and yeast strains, play a significant role in enhancing both local and systemic immunity.

Probiotics work by improving the phagocytic capacity of immune cells, increasing specific immunoglobulin levels, and enhancing gut barrier functions. This means they help immune cells identify, engulf, and destroy pathogens, including respiratory viruses. Moreover, they boost immunoglobulin A, a crucial antibody protecting the respiratory and intestinal tracts from infections.

Studies have highlighted probiotics’ potential in alleviating allergies, eczema, viral infections, and enhancing vaccine responses. They modulate innate and adaptive immune responses, involving dendritic cells, macrophages, T and B lymphocytes, crucial players in immune defence.

In a recent Cochrane Review, probiotics proved more effective than placebos, reducing the incidence and duration of acute upper respiratory tract infections, with minimal side effects.

However, the ideal probiotic combination remains unknown. A mixture of lactobacillus, bifidobacterium, streptococcus, and Saccharomyces cerevisiae strains can provide substantial benefits.

To harness probiotics’ power, consider supplements delivering 2-10 billion living microorganisms per day.

Section 3: Melatonin – Your Sleep Hormone and Immune Supporter

The Sleep Hormone’s Immune Benefits

Melatonin, primarily known for regulating sleep-wake cycles, also has an important role in immune function. As we age, melatonin production decreases, contributing to immunosenescence, the weakening of the immune system with age.

CD4 cells, the quarterbacks of the immune system, have melatonin receptors. Reduced melatonin levels in aging result in weaker CD4 cell modulation, leading to a less efficient immune system. Experimental studies suggest that supplementing melatonin can rejuvenate various immune parameters in aging individuals.

While melatonin can strengthen the immune system, it may exacerbate autoimmune conditions, severe allergies, or affect transplant patients on immunosuppressant drugs.

For healthy adults over 40, low-dose melatonin supplementation one hour before bedtime can be considered to support immune function. Dosages may vary from 500 mcg to 3 mg, depending on age and individual response.

Section 4: Dietary Impact on Immunity

The Role of Diet in Immunity

Lastly, it’s essential to consider the impact of diet on immunity. Excessive consumption of refined sugar can suppress immune function for hours after ingestion. This is especially concerning for diabetics, as high blood sugar inhibits the ability of immune cells to fight off infections effectively.

Maintaining ideal blood sugar levels ensures that immune cells can produce antimicrobial agents like beta-defensins, vital for warding off viruses and other pathogens.

Conclusion

In this second part of our Nutrition and Immunity series, we’ve explored the powerful immune-boosting potential of Vitamin D, probiotics, and melatonin. Maintaining optimal levels of these nutrients, along with a balanced diet, can significantly enhance your immune system’s ability to defend against respiratory tract infections and other health threats. While more research is needed, these strategies offer promising avenues for bolstering your overall health and well-being.

References:

[Link to reference on Vitamin D](https://academic.oup.com/jid/article/202/5/809/1746565)
[Link to reference on Vitamin D](https://academic.oup.com/ajcn/article/79/3/362/4690120)
[Link to reference on Probiotics](https://pediatric-infectious-disease.imedpub.com/probiotics-and-the-upper-respiratory-tract–a-review.php?aid=11295)
[Link to reference on Probiotics](https://journals.lww.com/ajnonline/Fulltext/2017/12000/Probiotics_in_Preventing_Acute_Upper_Respiratory.37.aspx)
[Link to reference on Probiotics](https://www.ncbi.nlm.nih.gov/pubmed/21897224)
[Link to reference on Probiotics](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0130533)
[Link to reference on Melatonin](https://www.livescience.com/42066-melatonin-supplement-facts.html)
[Link to reference on Dietary Impact on Immunity](https://journals.lww.com/ajnonline/Fulltext/2017/12000/Probiotics_in_Preventing_Acute_Upper_Respiratory.37.aspx)
[Link to reference on Dietary Impact on Immunity](https://www.sciencedaily.com/releases/2015/08/150806151354.htm)
[Link to reference on Dietary Impact on Immunity](https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-61)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Posted on January 10, 2020November 9, 2023 by Dr. James Meschino

LMU 151 – The Sperm Diet: How Dietary Changes Can Supercharge Sperm Quality

Source: Journal Public Library of Science Biology (December 2019)

Lifestyle Medicine Update (Feb 7, 2020)

Introduction:

In a groundbreaking study conducted at Linköping University in Sweden, the power of simple dietary changes to revolutionize sperm quality was unveiled. The research offered a ray of hope for men seeking to enhance their fertility and the potential to conceive. This eye-opening study delved into the lives of 15 healthy young men who, over a span of two weeks, embarked on a dietary journey that held the key to improving their sperm’s motility and quality.

The Nordic Nutrition Recommendations: A Blueprint for Health

The dietary regimen prescribed to these men adhered closely to the Nordic Nutrition Recommendations—a set of dietary guidelines aimed at promoting health and well-being among the populations of Denmark, Finland, Iceland, Norway, and Sweden. These recommendations form a blueprint for optimal nutrition, encompassing the consumption of vegetables, fruits, berries, pulses (such as beans, peas, and lentils), regular intake of fish, vegetable oils, whole grains, and low-fat alternatives for dairy and meat. On the flip side, they advise restraint in the consumption of red and processed meats, sugar, salt, and alcohol.

A Dietary Experiment: Sugar’s Intriguing Role

The study took an intriguing twist during its second week. While the participants continued to follow the same dietary guidelines, a significant tweak was introduced—they were now required to add a dose of simple sugar equivalent to roughly 3.5 liters of soda pop or 450 grams (16 ounces) of confectionery candy per day. This addition was a pivotal element of the experiment, aiming to explore the immediate impact of sugar on sperm quality.

Sperm Quality Assessment: A Journey of Transformation

The study embarked on a journey of exploration into the world of sperm quality, delving into indicators of health and the state of sperm motility—an essential factor governing sperm quality. The journey involved assessments conducted at three critical junctures: at the study’s outset, after the first week of healthy eating, and finally, after the second week, when sugar entered the dietary equation.

A Startling Revelation: Transformation in Two Weeks

The results of this study sent shockwaves through the scientific community. At the study’s commencement, one-third of the participants exhibited low sperm motility—a factor that directly influences sperm quality. This statistic mirrored the prevalence of low sperm motility within the general population. However, what unfolded next left researchers astounded: during the study, the sperm motility of all participants normalized. This astonishing revelation illuminated the profound and immediate impact of dietary practices on sperm motility, an insight with far-reaching clinical implications.

The Sweet Surplus: Sugar’s Non-Impact

A noteworthy finding emerged during the experiment’s second week—the introduction of substantial sugar intake did not negatively affect sperm motility or quality. This revelation was particularly surprising, as sugar has often been viewed with suspicion in discussions related to health and nutrition. The study’s outcomes illuminated the nuanced relationship between dietary components and sperm quality, emphasizing the dominant role of overall dietary patterns.

From Obesity to Deficiencies: The Gamut of Sperm Health

The study highlighted a crucial reality: the quality and motility of sperm are not immune to the influences of lifestyle and dietary choices. Factors such as smoking, obesity, type 2 diabetes, pre-diabetes, and nutritional deficiencies loom as potential threats to sperm health. These risk factors, unfortunately, hold sway over a considerable portion of the population, contributing to the compromise of sperm motility and quality. The implications are profound, affecting the prospects of conception for many couples.

A Path to Redemption: The Nordic Nutrition Recommendations

In closing, this study provides yet another testament to the symbiotic relationship between dietary and lifestyle patterns and sperm health. While numerous factors can influence sperm quality, embracing a diet aligned with the Nordic Nutrition Recommendations offers a beacon of hope. These findings underscore the potential for swift and significant improvements in sperm motility and quality in as little as one to two weeks, should men choose to follow these healthier dietary practices.

In the realm of fertility and reproductive health, knowledge is indeed power. By implementing dietary changes in line with these recommendations, men can empower themselves to take charge of their reproductive futures.

References:

Public Library of Science Biology, December 2019. [Read the full study here](https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3000559).
Nordic Nutrition Recommendations. [Explore the guidelines here](https://www.livsmedelsverket.se/en/food-habits-health-and-environment/dietary%20guidelines/naringsrekommendationer/?AspxAutoDetectCookieSupport=1).

Eat Smart, Live Well, Look Great

Dr. Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Posted on September 15, 2019November 2, 2023 by Dr. James Meschino

LMU 143 – Revolutionizing Health with a Low-Fat Diet: Insights from Pioneering Study

Source: The Journal of Nutrition (June 2019)

Lifestyle Medicine Update (September 14, 2019)

Introduction:

In the ever-evolving landscape of dietary recommendations, a groundbreaking study emerged in June 2019, reshaping our understanding of nutrition and its profound impact on health. The Women’s Health Initiative Dietary Modification Trial, published in the Journal of Nutrition, unveiled a transformative revelation: the powerful influence of a low-fat diet on the well-being of postmenopausal women. This study not only offers a beacon of clarity amidst dietary confusion but also underscores the potent role that fat consumption plays in conditions like cancer, heart disease, diabetes, and obesity.

The Study that Redefined Health

The Women’s Health Initiative Dietary Modification Trial embarked on a journey to unlock the potential of dietary choices in shaping health outcomes. This extensive study involved nearly 49,000 postmenopausal women aged 50-79, whose diets initially reflected the conventional North American pattern, with at least 32% of daily calories derived from fat. These participants were divided into two groups through randomization: one group embraced a low-fat diet comprising 20% of calories from fat, while the other persisted with the traditional high-fat North American diet.

Unveiling the Outcomes: A Path to Health

Nineteen years later, the results unveiled a remarkable transformation in the health trajectories of those who embarked on the low-fat dietary journey. Notably, women adhering to the low-fat program exhibited a 16% reduced risk of succumbing to breast cancer and a 13% decreased risk of developing diabetes necessitating insulin. Furthermore, the low-fat diet was associated with a reduced risk of heart disease-related complications. The study concluded that the transition to a low-fat diet, coupled with an increased intake of vegetables, fruits, and grains, yielded tangible benefits encompassing breast cancer, coronary heart disease, and diabetes. Crucially, this shift brought about these positive changes without any adverse effects on the participants’ well-being.

Navigating the Maze of Dietary Guidance

The current nutritional landscape is rife with conflicting advice and fleeting fad diets. However, the longevity and rigor of the Women’s Health Initiative Dietary Modification Trial underscores a fundamental truth: the consumption of unhealthy fats and an excess of fat in general significantly contribute to the development of a range of health issues. This study adds to the growing body of evidence supporting the detrimental impact of dietary fat on various aspects of health.

Unlocking the Secrets of a Low-Fat Diet

Guiding individuals toward a diet comprising 20% or less of daily calories from fat is an empowering strategy with substantial health benefits. As a healthcare professional with years of experience, I’ve witnessed remarkable transformations in patients who adopted this approach. This dietary shift has consistently led to improved cholesterol levels, reduced body fat, and healthier waist circumferences. Moreover, the management of type 2 diabetes and blood sugar control is enhanced, provided that individuals also make mindful choices regarding carbohydrate and protein consumption.

Demystifying the Transition: Steps Toward a Low-Fat Diet

To embark on this transformative journey, a pivotal step involves eliminating or substantially reducing the consumption of certain foods. These culprits of excessive fat intake include:

Cakes, excluding Angel Food Cake due to its frosting’s high saturated fat content
Donuts and various pastries
Some muffins, which can contain excessive saturated fat
Multiple types of biscuits
Pancakes and certain preparations of French toast
Red meat, including beef, pork, and lamb
Organ meats
Butter and lard
Cream and ice cream
High-fat dairy products, such as cheese and yogurt
Foods with palm oil and coconut oil
Shortening
Some breakfast cereals
High-fat snacks like potato chips and certain cheeses
Foods containing cream sauces, tahini, or creamy dressings

Embracing Healthier Alternatives

Transitioning to a low-fat diet involves incorporating healthier fats into your meals, including:

Olive oil and other oils rich in monounsaturated fats
Avocado
Fish and fish oil supplements (1,000 – 3,000 mg per day)
Flaxseed oil
Nuts and olives (in moderation)
Peanut butter
Hummus made from chickpeas, sesame seed oil, olive oil, garlic, lemon juice, and salt

The Journey to Transformation: Embracing a Low-Fat Lifestyle

The path to optimal health and well-being is within reach through a low-fat diet. By adhering to a diet that limits fat consumption to 20% or less of daily calories, you can trigger significant improvements in your health profile, reduce your risk of various diseases, and positively reshape your body composition. This transformative approach encapsulates the essence of proactive wellness and has the potential to spark a profound positive change in your life.

References:

Prentice RL, Aragaki AK, Howard BV, Chlebowski RT, Thompson CA et al. Low-fat dietary pattern among postmenopausal women influences long-term cancer, cardiovascular disease, and diabetes outcomes. The Journal of Nutrition. 2019. 149 (9):1565-1574. [https://academic.oup.com/jn/article/149/9/1565/5512736](https://academic.oup.com/jn/article/149/9/1565/5512736)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction:

The Study that Redefined Health

Unveiling the Outcomes: A Path to Health

Navigating the Maze of Dietary Guidance

Unlocking the Secrets of a Low-Fat Diet

Demystifying the Transition: Steps Toward a Low-Fat Diet

To embark on this transformative journey, a pivotal step involves eliminating or substantially reducing the consumption of certain foods. These culprits of excessive fat intake include:

Cakes, excluding Angel Food Cake due to its frosting’s high saturated fat content
Donuts and various pastries
Some muffins, which can contain excessive saturated fat
Multiple types of biscuits
Pancakes and certain preparations of French toast
Red meat, including beef, pork, and lamb
Organ meats
Butter and lard
Cream and ice cream
High-fat dairy products, such as cheese and yogurt
Foods with palm oil and coconut oil
Shortening
Some breakfast cereals
High-fat snacks like potato chips and certain cheeses
Foods containing cream sauces, tahini, or creamy dressings

Embracing Healthier Alternatives

Transitioning to a low-fat diet involves incorporating healthier fats into your meals, including:

Olive oil and other oils rich in monounsaturated fats
Avocado
Fish and fish oil supplements (1,000 – 3,000 mg per day)
Flaxseed oil
Nuts and olives (in moderation)
Peanut butter
Hummus made from chickpeas, sesame seed oil, olive oil, garlic, lemon juice, and salt

The Journey to Transformation: Embracing a Low-Fat Lifestyle

References:

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Posted on February 9, 2019October 31, 2023 by Dr. James Meschino

LMU 118 – Nourishing Your Mood: The Power of Diet and Depression Management

Source: Journal Psychosomatic Medicine (February 2019)

Lifestyle Medicine Update (February 8, 2019)

Introduction:

In the grand tapestry of health and wellness, the threads of our physical and mental well-being are inextricably intertwined. As the shadows of depression and mood fluctuations loom over lives, a question emerges from the shadows—can dietary choices wield the power to alleviate the weight of these emotional burdens? In the corridors of scientific inquiry, studies have long hinted at the link between diet and mood. But now, a revelation surfaces, bolstered by a comprehensive meta-analysis, offering hope and insight into the role of dietary modifications in the realm of depression management.

A Dance Between Diet and Mood

As the curtain rises on this exploration, the age-old query reverberates—can the foods we consume influence our mental states? Anecdotal murmurs have long suggested a connection, but empirical evidence has been elusive. Enter the realm of lifestyle medicine, where physical health and mental well-being entwine. Studies have already extolled the virtues of regular endurance exercise as a beacon of hope, ushering in improved mood, heightened well-being, and a shield against the shadows of depression and anxiety. But the realm of dietary choices remained an enigmatic domain, awaiting its moment of revelation.

Unveiling the Hidden Link

As the sands of time shift, a cornerstone of insight emerges—an elaborate meta-analysis published in the journal Psychosomatic Medicine, casting its net wide over 16 eligible studies, embracing nearly 46,000 participants. The results illuminate a hitherto uncharted path, adorned with the promise of dietary modifications as harbingers of improved mood, even for those ensnared by the clutches of diagnosed depressive disorder. The stage is set for a transformative journey, where diet dances hand in hand with mental wellness.

The Symphony of Dietary Modifications

In the spotlight of this revelation stands an array of dietary modifications, each holding aloft the promise of improved mental health. Weight-loss, a reduction in fat intake, and the elevation of nutrient-rich diets—all emerge as knights of hope, wielding their swords against the dragons of depressive symptoms. The chorus of recommendations harmonizes—embrace meals brimming with nutrients, embrace the embrace of fiber and vegetables, and with a resolute spirit, distance yourself from the siren call of fast-foods and refined sugars. The implications are clear: simple dietary shifts can harness the power to fend off the psychological turmoil that often accompanies a “junk food” diet.

A Symphony of Holistic Wellness

As the melody of revelation unfolds, a dynamic interplay surfaces—diet, exercise, and mood. The chorus resounds with an encouraging note—the combination of dietary interventions and exercise serves as a harmonious symphony, orchestrating an even more profound improvement in depressive symptoms. Herein lies a crucial revelation—the female participants basked in the glow of even greater benefits from dietary interventions for depression and anxiety symptoms. It’s a testament to the intricate interplay between gender, diet, and mental well-being.

A New Dawn of Healing

The words of the co-author ring through the corridors of discovery, “our data add to the growing evidence to support lifestyle interventions as an important approach to tackle low mood and depression.” The tendrils of speculation extend, weaving intricate connections—perhaps the improved mood birthed from dietary modifications stems from the unshackling of obesity, the taming of inflammation, or the banishment of fatigue. Each thread unfurls, intersecting with the realm of diet, a web of influences that cascade upon mental health. The journey of understanding has only begun, and while more studies are needed, the compass of hope now points towards a healthier, brighter horizon.

Epilogue: Nurturing the Seeds of Wellness

As the curtain descends on this symphony of discovery, a resounding truth echoes—the choices we make at the dinner table ripple through the tapestry of our lives. In the realm of mood management, the power of dietary modifications has been unveiled, paving the way for a journey of healing. The embrace of nutrient-dense choices, the avoidance of fast-food siren calls, the synergy with exercise—these elements converge, nurturing the seeds of holistic wellness. As we journey forward, let the symphony of dietary well-being be the anthem that guides us towards brighter tomorrows.

Reference:

Joseph Firth, Wolfgang Marx, Sarah Dash, Rebekah Carney, Scott B Teasdale, Marco Solmi, Brendon Stubbs, Felipe B. Schuch, André F. Carvalho, Felice Jacka, Jerome Sarris. The effects of dietary improvement on symptoms of depression and anxiety. Psychosomatic Medicine, 2019; 10.1097/PSY.0000000000000673

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Posted on September 14, 2018October 31, 2023 by Dr. James Meschino

LMU 104 – Lifestyle Program for High Blood Pressure Management

Source: American Heart Association (September 8, 2018)

Lifestyle Medicine Update (September 13, 2018)

Introduction:

The prevailing approach to high blood pressure often involves medication as a primary solution. However, the 2017 American Guidelines by the College of Cardiology/American Heart Association advocate lifestyle changes as the initial step in managing mild cases of high blood pressure (hypertension).

The Impact of Lifestyle and Nutrition

In September 2018, the American Heart Association reinforced the potency of lifestyle and nutrition in blood pressure management. The study involved 129 overweight or obese individuals aged 40 to 80 years with elevated blood pressure (130-160/80-99 mmHg). Notably, more than half met the criteria for medication based on recent guidelines.

Three Distinct 16-Week Programs

Participants were divided into three groups for a 16-week intervention:

DASH Diet + Weight Management: Adopted the DASH diet while engaging in supervised exercise and behavioral counseling. Resulted in an average weight loss of 19 pounds and blood pressure reduction of 16/10 mmHg.
DASH Diet Only: Focused solely on the DASH diet with nutritionist guidance, excluding exercise and weight loss counseling. Led to a blood pressure drop of 11/8 mmHg.
No Change: Maintained usual exercise and dietary habits, causing minimal blood pressure decrease of 3/4 mmHg.

Promising Outcomes

Comprehensive Approach: Those combining DASH diet with exercise and counseling achieved remarkable weight loss and significant blood pressure reduction.
Diet-Centric Benefits: Participants adhering solely to the DASH diet also experienced meaningful blood pressure improvement.
Marginal Impact: Individuals without lifestyle changes had negligible blood pressure decrease.

Implications and Success Rate

By the study’s end:

15% in the comprehensive lifestyle group were still candidates for antihypertensive medication.
23% in the diet-only group remained candidates for medication.
50% in the no-change group met criteria for high blood pressure drugs.

Holistic Health Enhancement

This research underscores that simple dietary and lifestyle modifications can effectively lower blood pressure in mild cases. These changes also positively influence blood sugar, cholesterol, and triglycerides, vital risk factors for heart disease and stroke. The comprehensive lifestyle approach showcased a decrease in cardiovascular disease risk through weight loss, adding to its efficacy.

Conclusion: Embracing Lifestyle Medicine

Evidently, lifestyle adjustments hold considerable potential to manage high blood pressure and reduce cardiovascular risks. Given that heart-related ailments remain a significant cause of premature mortality and disability, embracing lifestyle medicine proves crucial in safeguarding health and longevity.

Reference:

Lifestyle changes reduce the need for blood pressure medications. The American Heart Association Meeting Report – Presentation P388:
https://newsroom.heart.org/news/lifestyle-changes-reduce-the-need-for-blood-pressure-medications?preview=c059 (September 8, 2018)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Posted on August 25, 2018November 7, 2023 by Dr. James Meschino

LMU 101 – Nutritional Psychiatry for Enhancing Mental Health

Source: Food and Behaviour Research (FAB) 2018

Lifestyle Medicine Update (August 24, 2018)

Introduction:

Introducing Nutritional Psychiatry – a growing concept in healthcare. It is gaining traction among mental health professionals who follow research trends. Emerging studies highlight the potential of specific dietary and supplementation practices to address mental health concerns such as depression, anxiety, and stress-related issues. This approach is complementary to standard therapies and can offer valuable benefits.

Key Points:

Significance of Nutritional Psychiatry:
- Nutritional Psychiatry is gaining acceptance among psychiatrists, psychologists, and family physicians.
- Studies suggest that targeted dietary and supplementation strategies can prevent and treat mental health problems.

Complementary Role in Mental Health:
- Nutritional approaches don’t replace standard medications; they complement them.
- Research shows combining dietary strategies with drug therapies improves outcomes.
- Suitable for both prevention and complementary treatment for depression, anxiety, and stress.

Evidence on Supplements and Mental Health:
- Some studies indicate the potential benefits of supplements like L-Taurine, even for conditions like schizophrenia.
- Experts don’t advocate replacing medications with nutrition but highlight the enhancement potential.

Key Nutrients for Mental Well-being:
- Essential nutrients play a vital role in addressing depression and anxiety.
- Nutrients like folic acid, iron, magnesium, selenium, vitamins A, B6, B12, and C are crucial.

The Gut-Brain Connection:
- Focus on the gut-brain axis and its impact on mental health.
- Probiotics and prebiotics show promise in improving mental well-being.

Importance of Education and Training:
- Nutritional Psychiatry stresses the need for better education on nutrition’s role in mental health.
- Improved awareness among the public and professionals is essential.

Recommendations for Individuals:
- For those dealing with mental health issues, seeking help from trained Nutritional Psychiatry professionals is recommended.
- Personalized dietary plans, supplementation, and exercise can complement medical treatments.

Holistic Approach for Better Lives:
- Combining personalized dietary and supplementation plans with medical treatment enhances mental health.
- Offers potential for significant improvement, relapse prevention, and improved quality of life.

Conclusion:

Nutritional Psychiatry holds promise for enhancing mental health. Collaboration between traditional treatments and personalized dietary strategies can lead to a more comprehensive approach. Continued research, education, and awareness are crucial to integrating nutritional approaches into mental health care practices.

References:

Chu W. Nutritional Psychiatry: Accessing the gut to address the brain. Food and Behaviour Research (August 17, 2018) https://www.fabresearch.org/viewItem.php?id=11919
Taylor AM, Holsher HD. A review of dietary and microbial connections to depression, anxiety, and stress. Nutr Neurosci. 2016, July 9:1-14 https://www.ncbi.nlm.nih.gov/pubmed/?term=A+review+of+dietary+and+microbial+connections+to+depression%2C+anxiety%2C+and+stress
Jacka FN. Nutritional psychiatry: Where do we go next? EBioMedicine. 2017. March 17:24-29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5360575/

Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction:

Key Points:

Significance of Nutritional Psychiatry:
- Nutritional Psychiatry is gaining acceptance among psychiatrists, psychologists, and family physicians.
- Studies suggest that targeted dietary and supplementation strategies can prevent and treat mental health problems.

Complementary Role in Mental Health:
- Nutritional approaches don’t replace standard medications; they complement them.
- Research shows combining dietary strategies with drug therapies improves outcomes.
- Suitable for both prevention and complementary treatment for depression, anxiety, and stress.

Evidence on Supplements and Mental Health:
- Some studies indicate the potential benefits of supplements like L-Taurine, even for conditions like schizophrenia.
- Experts don’t advocate replacing medications with nutrition but highlight the enhancement potential.

Key Nutrients for Mental Well-being:
- Essential nutrients play a vital role in addressing depression and anxiety.
- Nutrients like folic acid, iron, magnesium, selenium, vitamins A, B6, B12, and C are crucial.

The Gut-Brain Connection:
- Focus on the gut-brain axis and its impact on mental health.
- Probiotics and prebiotics show promise in improving mental well-being.

Importance of Education and Training:
- Nutritional Psychiatry stresses the need for better education on nutrition’s role in mental health.
- Improved awareness among the public and professionals is essential.

Recommendations for Individuals:
- For those dealing with mental health issues, seeking help from trained Nutritional Psychiatry professionals is recommended.
- Personalized dietary plans, supplementation, and exercise can complement medical treatments.

Holistic Approach for Better Lives:
- Combining personalized dietary and supplementation plans with medical treatment enhances mental health.
- Offers potential for significant improvement, relapse prevention, and improved quality of life.

Conclusion:

References:

Chu W. Nutritional Psychiatry: Accessing the gut to address the brain. Food and Behaviour Research (August 17, 2018) https://www.fabresearch.org/viewItem.php?id=11919
Taylor AM, Holsher HD. A review of dietary and microbial connections to depression, anxiety, and stress. Nutr Neurosci. 2016, July 9:1-14 https://www.ncbi.nlm.nih.gov/pubmed/?term=A+review+of+dietary+and+microbial+connections+to+depression%2C+anxiety%2C+and+stress
Jacka FN. Nutritional psychiatry: Where do we go next? EBioMedicine. 2017. March 17:24-29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5360575/

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Posted on August 18, 2018September 19, 2023 by Dr. James Meschino

LMU 100 – Unveiling the Sweet Connection: High Glycemic Diets and Colorectal Cancer Risk

Source: American Journal of Clinical Nutrition (August 2018)

Lifestyle Medicine Update (August 17, 2018)

Introduction

The intricate tapestry of health is woven from an intricate interplay of factors, a dance between choices and consequences. In this intricate choreography, a significant study emerged in August 2018, published in the American Journal of Clinical Nutrition. This study unfurled a narrative of paramount importance, connecting the dots between dietary habits, insulin response, and the risk of a menacing adversary: colorectal cancer. By merging the threads of two landmark studies—the Health Professionals Follow-Up Study and the Nurses’ Health Study—this research cast light on a pressing concern: the glycemic potential of diets and their insidious link to the realm of colorectal cancer.

Unravelling the Threads: The Study’s Genesis

Stepping onto the stage of scientific exploration, the study showcased a pioneering blend of data. Fuelled by the Health Professionals Follow-Up Study’s expansive journey into the lives of over 46,000 male health practitioners and the Nurses’ Health Study’s dedicated pursuit of over 74,000 female nurses, the canvas stretched over decades. The tapestry of inquiry spanned from 1984 to 2012, an intricate narrative encompassing the dietary rhythms and health trajectories of these dedicated individuals.

Glycemic Potential: A Glimpse into Colorectal Cancer Risk

As the narrative unfolded, the crux of the investigation emerged—the glycemic nature of the diets embraced by these health warriors. The Empirical Dietary Index for Hyperinsulinemia (EDIH), a gauge of glycemic response, took center stage. This index cast its gaze upon the potential for blood sugar elevation and insulin secretion provoked by each individual’s dietary choices. The correlation between these glycemic footprints and the spectre of colorectal cancer was poised for revelation.

The Resounding Echo: Diet’s Role in Colorectal Cancer Risk

As the findings were laid bare, a crescendo reverberated—an unmistakable link between high glycemic diets and colorectal cancer risk. The male participants bearing the weight of high glycemic diets stood before a 33% heightened risk of colon cancer, a striking contrast to their counterparts who adhered to the sanctuary of low glycemic dietary patterns. Women too shared this sombre fate, as those consuming high glycemic diets faced a 22% amplified risk of colon cancer compared to their low glycemic adherents. The tale these statistics wove was not unfamiliar—previous chapters of research had already etched the correlation between sugary and starchy diets, surging blood sugars, insulin overdrive, and the spectre of colorectal cancer.

The Unveiling of Insulin’s Dual Role: A Mediator of Risk

As the curtains of insight drew back, a dual role of insulin emerged—one of promoting rapid cell division in the lining of the colon and rectum. A perilous dance ensued, the cells of the gastrointestinal tract thrust into a frenetic rhythm. More rapid cell division paved the path for genetic mutations to flourish, setting the stage for the ominous transformation into cancerous entities. As the researchers illuminated this intricate choreography, they underscored the pivotal role of insulin in influencing the march towards colorectal cancer.

Crafting a Prelude to Prevention: The Holistic Wellness Ensemble

Amidst the tapestry of findings, a refrain emerged—a clarion call for prevention, an arsenal of strategies designed to disarm the threat of colorectal cancer. Assembling a symphony of wellness, the clarion call bore the promise of significant reduction in risk. The list of strategies unveiled a roadmap—a roadmap to resilience:

Reducing high-fat animal products, trans-fats, deep-fried foods, and processed meats.
Incorporating calcium-rich foods or supplements.
Sustaining optimal vitamin D levels.
Ensuring sufficient B-vitamin, folic acid intake.
Moderating or eliminating alcohol consumption.
Avoiding smoked, charred, or high-temperature-cooked meats.
Steering clear of nitrates and nitrites in preserved foods.
Embracing dietary fiber.
Maintaining an ideal body weight.
Engaging in regular physical exercise.
Abandoning the smoking habit.

The Symphony of Lifelines: A Vibrant Conclusion

In the grand finale of this intricate dance, the researchers’ voices harmonized—a symphony of lifelines resonated. This comprehensive ensemble, a chorus of nutritional wisdom and lifestyle resilience, heralded a path to optimized longevity—a roadmap illuminated by reduced risk of colon cancer and a myriad of degenerative diseases. As the curtain fell on this chapter, the researchers’ parting words echoed—a resounding call for vigilance, for colo-rectal cancer’s mantle as the second leading cause of cancer death necessitates a profound embrace of prevention. In a world where choices echo through the corridors of health, this study stands as a sentinel, guiding the way to a future where the risk of colon cancer is written into the sands of history.

References

Tabung F, Wang, W, Fung, T, et al. (2018). Association of dietary insulinemic potential and colorectal cancer risk in men and women. Am J Clin Nutri. [Link] (https://academic.oup.com/ajcn/article-abstract/108/2/363/5036567?redirectedFrom=fulltext)
C-peptide as a Marker of Insulinemic Response to Diet. [Link] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1829170/)
Assessing Insulin Response. [Link] (https://www.ncbi.nlm.nih.gov/books/NBK278954/)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino