Big Brother has finally come around to what I’ve been telling my patients for almost 30 years – stop worrying about cholesterol in your diet!
The influential Dietary Guidelines Advisory Committee, the nation’s top nutrition panel, has now admitted they were WRONG about cholesterol. And they have now proclaimed this former dietary evil as no longer a “nutrient of concern.”1
They were slow – and, of course, wrong for decades – but at least they got there in the end.
That means eggs are back on the menu for millions of Americans – yolk and all – although my patients have been enjoying their eggs fried, poached, scrambled, deviled and made into omelets, flans and quiches for years, without the slightest negative impact on their health.
Big Brother has also deemed other “high-cholesterol” foods, like duck, goose, liver, lobster and shrimp, to be no longer a public health issue – not that they ever really were, except in the bureaucrats’ junk science-fueled imaginations.
On one hand, it feels good to have the federal government’s highest panel of diet experts on my side for once. After nearly four decades, they’ve actually come out and said it … there’s no evidence that consuming cholesterol causes heart attacks.
But, on the other hand, I’m still frustrated at how much these nutrition gurus continue to get wrong.
And, in spite of the fact that they no longer claim dietary cholesterol causes heart attacks, the medical establishment is still on a pointless campaign to lower our cholesterol levels. They say it’s necessary because you only get about 20 percent of our cholesterol from food while the rest comes from your genetic makeup.2
At the same time, the nutrition panel still won’t call off its crusade against red meat and other sources of saturated fats. So it still wants you to give up butter, cream, whole milk, real cheese and ice cream.
Yet researchers have debunked many previous studies that linked those foods to coronary disease.
Four decades of Big Brother’s advice has been based on bad science.3,4,5,6,7
But they still don’t get it. They’re messing with nature. We descended from hunter-gatherers, whose bodies evolved to eat large helpings of meat and fat. Societies may have changed, but our bodies and dietary needs have not.
Modern life has fueled epidemics of obesity, diabetes and heart disease. But as I’ve said for years, the culprit hasn’t been cholesterol. The real villains are sugar syrups, chemical additives, and grains.
In the late ’50s, Big Pharma and Big Agra each launched their own propaganda machines to blame cholesterol for heart attacks.
Big Pharma wanted to sell cholesterol-lowering drugs, while Big Agra wanted to sell cheap, high-profit Frankenfoods, especially grains and soybeans. Both industries continue to make billions of dollars off unnecessary human health misery.
In 1961, the American Heart Association relied on flawed studies – I call it junk science – when it advised people to consume less than 300 milligrams of cholesterol a day. A whole egg has about 190 milligrams of cholesterol.
In the late ’70s, the federal government also relied on flawed studies when it went on the warpath against cholesterol. It told Americans to give up eggs, butter, cheese, and whole milk. And the same studies led the feds to warn Americans away from saturated fats, like those found in red meat.
Since I began practicing medicine nearly 30 years ago, I’ve made it my mission to expose medical myths like these.
My first piece of advice to patients who come to me with heart disease is always the same.
I tell them: “Your condition can be reversed. But, first, quit taking these cholesterol-lowering drugs. Throw them in the trash!“
In my book The Ageless Heart: Advanced Strategies to Reverse Heart Disease and Restore Your Heart Pumping Power, I explain that your body actually needs cholesterol to perform many vital biochemical functions.
Thanks to the propaganda machine, almost everyone on the planet has heard how cholesterol patches the damaged walls of blood vessels. And they’ve heard how patches turn into plaque, growing thicker and thicker… until, the blockage causes a stroke or heart attack.
And most people have heard that they have two types of cholesterol, one called low-density lipoprotein (LDL) and the other is called high-density lipoprotein (HDL). According to the conventional wisdom, LDL is the “bad cholesterol,” because it causes plaque. And the HDL is the “good cholesterol,” because it helps clean away LDL.
That’s not the whole story. Despite what most doctors will tell you, cholesterol doesn’t cause heart attacks. Those LDL deposits are a symptom of coronary disease, not the cause.
Inflammation is the real villain. It’s what damages the blood-vessel walls in the first place. So when LDL patches the wall, it’s just doing its job. And the patch should only exist long enough for the inflammation to pass and for the wall to heal.
Then, HDL is supposed to come along and clear it away. But the system breaks down when there’s too much inflammation and not enough HDL to keep up with the cleanup. The best way to treat this is to reduce inflammation and boost your HDL levels.
But Big Pharma focuses on drugs to lower your LDL, because no one’s been able to come up with a patentable way to increase HDL. But at my South Florida wellness clinic, I concentrate on teaching my patients natural ways to increase their HDL, through diet, exercise and supplements.
I believe one of the best strategies for raising HDL is simply to lose weight or practice a regular exercise regimen, like my
Otherwise, try some of these no stress, no strain alternatives…
A daily snack of olives can boost your HDL. And add them to cold dishes for extra flavor. And eat salads dressed with olive oil. It’s best to eat olives and olive oil uncooked, because heat saps some of their antioxidant powers.
Daily doses of vitamin C, and niacin can also increase your HDL production. Vitamin C is vital for cholesterol metabolism. Both vitamins are necessary so the body can excrete excess cholesterol. I recommend taking 1,500 milligrams of vitamin C twice a day and 50 milligrams of niacin once a day.
Finally, take carnitine supplements. You usually get carnitine from red meat, but not enough to significantly enhance your HDL. Make sure you get supplements labeled L-carnitine, which is the natural form. You don’t want the synthetic D,L-carnitine, which will be no help at all. Take 500 milligrams a day.
To Your Good Health,
Al Sears, MD
P.S. By the way, if you’re confused by all changing dietary “advice” and half-truths about cholesterol and heart disease you hear in the media, you’re not alone. That’s one of the reasons I wrote my new book, The Ageless Heart: Advanced Strategies to Reverse Heart Disease and Restore Your Pumping Power, which is pretty much guaranteed to clear up any questions you have. It will also show you that in a very short period – by following advice directly opposite to standard recommendation – you can obtain real heart health. If you don’t have a copy yet, please click here .
1. Whoriskey, P. “The U.S. government is poised to withdraw longstanding warnings about cholesterol.” The Washington Post. February 10, 2015. washingtonpost.com/blogs/wonkblog/wp/2015/02/10/feds-poised-to-withdraw-longstanding-warnings-about-dietary-cholesterol. Retrieved February 13, 2015.
2.Szabo, L. “Panel could scrap advice on dietary cholesterol.” USA Today. February 12, 2013.
usatoday.com/story/news/2015/02/10/new-dietary-cholesterol-advice/23174871. Retrieved February 13, 2015.
3. C.E. Ramsden, et al. “Use of dietary lineolic acid for secondary prevention of coronary heart disease and death: Evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis.” BMJ, 2013; 346 (Feb 04 3).
4. Calder, P.C. “Old study sheds new light on the fatty acids and cardiovascular health debate.” BMJ, 2013; 346 (Feb 04 3).
5. DiNicolosanto, J.J. The cardiometabolic consequences of replacing saturated fats with carbohydrates or -6 polyunsaturated fats: Do the dietary guidelines have it wrong?” Open Heart, 2014; 1 (1): e000032 DOI: 10.1136/openhrt-2013-000032.
6. Hope, J. “Butter isn’t bad for you after all: Major study says the advice on dairy fats was flawed.” The London Daily Mail.
February 9th, 2015.
7. Cohen, P. “Butter, red meat not so bad for you after all.” cbsnews.com/news/butter-red-meat-not-so-bad-for-you-after-all. February 10, 2015. Retreived February 13, 2015.
By: Dr. Al Sears, MD
I know it’s kind of a necessity to sit at a computer these days.
But sitting for long periods of time, whether it’s in front of a screen or otherwise, can be deadly.
I’ve seen what a sedentary lifestyle does to people because I treat them every day. But what the Annals of Internal Medicine found shocked even me.
The journal did an analysis where they looked at the results of over 40 other studies. Each study looked at risk of disease and early death for people who sit for long periods of time compared with those who don’t, and the effects of exercise on both.
They found that if you sit for very long periods of time, even if you interrupt that with a vigorous workout, you’re still around 16% more likely to die of any cause than people who don’t sit for very long periods at a time.(1)
That agrees with some harsh numbers from a study out of the National Cancer Institute.
They looked at more than 240,000 people, ages 50-71 years old. None had cancer or heart disease when the study started. They followed the people for eight and a half years.
People who were sedentary for more than 7 hours a day – even if they exercised every day – had a 61% higher risk of dying from cardiovascular disease, and a 22% higher risk of dying from cancer compared to those who were sedentary for less than an hour.(2)
Sitting in general is associated with a higher risk of dying ALL causes.
And for people who don’t exercise at all, the risks skyrocket. A 47% greater risk of dying from all causes, and a 100% greater chance of dying from cardiovascular disease. 100 percent!
That backs up an earlier study done in Australia that looked at almost 9000 people. It found that even after they adjusted for exercise people who sat and watched TV for more than four hours a day had a 46% higher risk of dying from all causes. The risk of dying from cardiovascular disease went up 80%.(3)
Regular exertion does make up for some of this.
The AIN analysis did find what I’ve always suspected to be true. People who get regular physical activity but still spend a large proportion of their day sitting are much less likely to die of any cause compared to those who get little to no exercise. 30% less likely, according to the study.
That’s why I give everyone who works for me an opportunity to get up and walk around, and especially go outside for a bit every day.
Plus, we’ve built a small studio in my new center where we’ve begun holding yoga classes for the staff that begin directly after work.
I recommend you do the same… at the very least, get up and walk around for a few minutes at a time every hour or so, no matter where you are.
Or do like I do and spend 12 minutes doing P.A.C.E.
It can save your life.
To Your Good Health,
Al Sears, MD
1.Biswas A, et. al. “Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis.” Ann Intern Med. 2015;162(2):123-132.
2.Matthews C, George S, Moore S, Bowles H, Blair A, Park Y, Troiano R, Hollenbeck A, Schatzkin A. “Amount of time spent in sedentary behaviors and cause-specific mortality in US adults.” Am J Clin Nutr. 2012;95(2):437-45.
3.Dunstan D., et. al. “Television Viewing Time and Mortality.” Circulation. 2010; 121: 384-391.
By: Kelley Herring, Healing Gourmet
If you’ve recently transitioned to a Paleo diet, you may feel that finding suitable snack foods is one of the biggest challenges about this way of eating.
And while conventional snack like chips, crackers and trail mix are certainly “off the menu,” it would seem that many widely-available foods (like nut mixes or dried fruit) would fit the Paleo template. Unfortunately, many of these contain unwanted ingredients like added sugars, vegetable oil and soy.
But today I’m going to share with you a dozen healthy Paleo snacks that you can make ahead and take along. Not only will these great snacks satisfy cravings between meals – they’ll also provide your body with a powerful source of age-defying, muscle-building nutrients, and are kid-friendly to boot.
Power Up Your Nutrition with Superfood Paleo Snacks
1. Meatballs & Sliders: Packed with protein and freezer-friendly, meatballs and sliders made with ground grass-fed beef, bison or turkey are a great way to satisfy a craving fast and keep you full until meal time. You can make them plain, add your toppings of choice later, or even include some ethnic seasonings for more interest. For Thai-style, add coconut aminos, lemongrass and ginger. For Mediterranean, try thyme, oregano and basil.
2. Paleo Muffins: Great for breakfast, after a workout or as an afternoon snack with a smear of Kerrygold butter, paleo muffins made with coconut flour and almond flour are a great way to scratch the itch for bread… without derailing your diet on grains. Add organic pumpkin, chia and blueberries for more nutrients and great flavor.
3. Rumaki: Looking for a great way to sneak more superfood liver in your diet? The mock-Polynesian recipe of rumaki - chicken livers and water chestnuts wrapped in bacon is a great way. Opt for coconut aminos in place of the soy sauce.
4. Boiled or Deviled Eggs: Keeping your fridge stocked with soft or hard boiled eggs is a great way to have quick nutrient-rich Paleo snacks on hand. For a more culinary-inspired treat, mix the yolks with mashed avocado or Paleo mayo for tasty and satiating Paleo Deviled Eggs.
5. Wild Shrimp Cocktail: Three ounces of shrimp provides 18 grams of thermogenic protein plus 48% of the daily value for the antioxidant micronutrient selenium. Dip in homemade cocktail sauce spiked with cayenne or smoked paprika for a light snack that will fill you up.
6. Baked Egg Cups: Not just for breakfast, muffin-tin egg cups make a great protein-packed snack any time of day. Simply add 8 organic pastured eggs to a large bowl and whisk in your cooked meat and toppings of choice. Pour the mixture into a well-greased muffin tin (liners may work even better) and bake about 20 minutes at 350 F. Some of my favorite mix-ins include: spicy bison chorizo or pork sausage, salsa, grilled veggies and raw cheddar cheese.
7. Pastured Chicken Drumsticks: Filling, portable and protein rich, marinate drumsticks in your favorite seasonings and grill or bake for a delicious between-meal snack.
8. Multi-Mineral Snack Mix: Make your own shelf-stable Paleo trail mix in batches and keep on hand for quick grab and go snacks. Add selenium-rich Brazil nuts, zinc-rich pumpkin seeds, almonds, walnuts, cashews (all soaked and dehydrated, preferably), and some organic mulberries, goji berries or raisins.
9. Jerky & Pemmican: Loved by athletes for a power-packed source of fuel, grass-fed beef and bison jerky and pemmican make great Paleo snacks that are mess-free and easy to take along.
10. Pork Rinds: Pastured pork rinds are a great way to get a carb-free crunch fix while providing your body with zero glycemic impact cell-building protein. In fact, a 1-ounce serving of pork rinds contains zero carbohydrates, 17 grams of protein and 9 grams fat. That's nine times the protein and less fat than you'll find in a serving of carb-rich potato chips.
11. Canned Sardines, Mackerel & Salmon: Power-packed sources of essential omaga-3 fatty acids, enjoying a serving of canned wild fish as a snack is a great way to optimize your intake of these vital fats. Enjoy them straight out of the can or mix with Paleo mayo and spread on grain-free crackers for a tasty, healthy treat.
12. Superfood Smoothies: Made with organic, non-denatured whey protein, organic berries and greens (try kale, spinach and parsley), a protein-packed smoothie is a great way to get more nutrition into your day and can be especially helpful for picky eaters.
Sticking With It: How Paleo Snacks Keep You on Track
Having plenty of healthy snacks on hand doesn’t just make for more convenience. It can also help you stay on track and avoid temptations that can derail your healthy progress while ensuring that you get the most nutrient bang per bite.
What are some of your favorite Paleo snacks? We want to hear from you!
ED NOTE: Kelley Herring is the author of the brand new book Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Better Breads…Click here to learn more about Better Breads…
1. USDA Nutrient Data Lab, National Nutrient Database
2. EatWild: The Health Benefits of Grass-Fed Products
By: Dr. Al Sears, MD
You could be 80 years old and feel like a teenager.
Or you could be in your 30's and feel like you have one foot in the grave.
The secret to feeling young is how well your body “talks” to your telomeres.
In doing research for my upcoming book on how to benefit from telomere biology, I’ve discovered an interesting fact. Telomeres have receptors that communicate with your hormones. They talk to each other.
That’s important because your hormones and your telomeres affect aging more than anything else. If they have “good” conversations you feel (and stay) young. If they have “bad” conversations you can age more quickly than your chronological age.
Youthful hormone levels tell telomeres, “We’re still young and strong! Continue to rebuild and revitalize these cells.”
The opposite happens when you have too little of a specific hormone. That signals the telomere that you’re “old.” Repair and maintenance work slows down. The cell takes on older, slower and less active behavior.
One of the most remarkable examples of this is the way the “sleep” hormone melatonin affects aging and telomeres.
Many studies show that melatonin’s antioxidant power prevents telomeres from shortening.(1)
But one group of researchers was looking into using melatonin for eye health. They found that melatonin protected the eyes by increasing telomerase, the enzyme that rebuilds telomeres.(2)
Another study also looked at melatonin’s role in activating telomerase. They divided 37 rats (both young and old) into two groups. For 21 days, one group received melatonin and the control group got nothing.
They tested each group for telomerase activity. In both young and old rats, the ones given melatonin had significant increases in telomerase.(3)
It’s very simple: increasing melatonin helps signal telomeres, through their hormone receptors, to increase telomerase. This helps you build a younger body at any age.
1. To safely get more melatonin, the first thing you want to do is normalize your own melatonin production.
This has a lot to do with getting rid of artificial electromagnetic around you. It can stop your brain from producing enough melatonin. [Note: I’ll be talking to you more about this kind of radiation, how it can affect your body, and how to protect yourself from it in an upcoming issue of my Confidential Cures newsletter. Please click here and subscribe now so you can be the FIRST to get this vital information.]
You should try to make yourself aware of electronic signals in your bedroom.
- Do you listen to the radio while you’re trying to sleep by sending music from your smartphone to a Bluetooth speaker?
- Do you have your phone next to your bed at night?
- Do you have your DVR, laptop, iPad, and phone all in your room at night?
Get rid of them. And unplug your TV at night. These disrupt nighttime melatonin production.
2. Once you’ve stabilized and enhanced your natural melatonin function, then you can look for ways to get more of it for the anti-aging effect.
I’ve called melatonin a “hormone,” and it is. And I know that for some people, that can seem frightening. People have experienced side effects from artificial hormones.
But natural hormones at proper levels are completely safe. Melatonin is amongst the safest. There is no evidence to date to tarnish its perfect safety record.(4)
Even though foods like pineapples, bananas, oranges, oats, sweet corn, rice, tomatoes and barley contain melatonin, getting enough from your diet is very difficult.
Instead, it’s best to find a completely natural and high-quality melatonin supplement.
Many doctors and health experts recommend about 3mg a day for treatment. Around 500 mcg is for prevention. That’s fine for eye health and as a sleep aid. But to increase telomerase expression and help lengthen your telomeres, you need a much larger dose.
At my Center for Health and Wellness, we now recommend patients take 10mg of melatonin daily to kick-start telomerase expression. It’s a much larger dosage than you’ll hear most doctors recommend. But that’s because they haven’t heard of its effect on your telomeres.
One tricky thing about melatonin is the form it comes in. It’s not as effective in a pill because it’ll take longer to enter your bloodstream. And pills that are not well made get destroyed in your gut, and you never get the full effect. Look for melatonin liquids, sprays or anti-aging creams. They’re fast-acting and affordable.
To Your Good Health,
Al Sears, MD
1. Rastmanesh R. “Potential of melatonin to treat or prevent age-related macular degeneration through stimulation of telomerase activity.” Med Hypotheses. 2011;76(1):79-85.
2. Rastmanesh R. “Potential of melatonin to treat or prevent age-related macular degeneration through stimulation of telomerase activity.” Med Hypotheses. 2011;76(1):79-85.
3. Akbulut K, et. al. “The role of melatonin on gastric mucosal cell proliferation and telomerase activity in ageing.” J Pineal Res. 2009; 308-12.
4. Dean, Ward M.D. “Melatonin: Unique, Potent Life-Extending Nutrient.” Vitamin Research News: Anti-Aging Supplement Review and Update Part 3, August 2004, p 14.
"Are you ready? Because there has never been a bar like this before. As an Olympic athlete I ate a lot of bars, I depended on them, they were literally a part of my daily life and job! As an athlete I thought of food as fuel or energy, boy was I wrong. Too focused on the numbers I wasn’t even paying attention to what I was eating. Piles of protein powders, concentrated sugars like brown rice syrup, chemically processed things like sugar alcohols and things like natural flavors...whatever those are! Sure they were calories, they gave me “energy”, they allowed me to run around for a bit longer...but where was the nutrition?"
- Kristen Buchanan, Founder & CEO GoodOnYA
“Every question you will ever have, the answer you will find in nature.”
- Bryce Courtney, The power of one
I love that quote, nature is an awesome example of balance. We can all get so out of whack in our lives. Friends, love, diet, exercise, you…. Life…. They all need balance. There is even a new disorder, Orthorexia, an obsession with eating healthy. I can fall into this at times because honestly, the more you know about our current food system the worse it is. Do I wish I could just take a pill like in the Matrix and go on eating GMO’s, pesticides and fluoride in my water? No, I don’t. But if you constantly worry about it to the point where it causes you stress then all the healthy food in the world won’t keep you healthy. Stress trumps it all.
I founded this company in 2001 after a playing field hockey for the US National Team for 11 years. As an Olympic athlete healthy food was obviously a big part of my life. But back then, as an athlete, I equated being skinny and fit with health. Sure exercise is a big part of it, but in my quest for gold (and coming in 5th) I trashed my adrenals, joints, muscles and ended up with a full blown auto immune disease of the thyroid. A low fat, high carb diet is what we thought was healthy. And lots of energy drinks with food colorings, synthetic salts and sugar. (yeah, a LOT of sugar) Boy what I would give now to go back and make sure I had pastured meats, raw dairy from grass fed animals, good fats from nuts and coconut and better water! Well, actually I wouldn’t go back, I much prefer yoga and surfing now. But I do hope to help educate athletes, moms, kids, everyone on the benefits of real food. I often say “it’s not just about selling bars for us”, and it isn’t. If it was we would have made a very different bar. One that could retail for .99 and we’d source the cheapest ingredients, add a boat load of sugar to make it taste ok and market the heck out of it. That’s just not who we are.
Here at US Wellness Meats we are honored to carry all four varieties of the GoodOnYa Bars, packed with real, whole foods and rich flavors. If you haven't tried one yet, you don't know what you're missing! These are some of the very best health bars that we have found, and they are a personal favorite of the US Wellness Meats staff.
The breakfast bars are delicious with your morning coffee, but are just as tasty any other time of day. The rich flavors of both the peanut butter & honey and peanut butter & chocolate bars are second to none, a hands-down favorite to anybody who tries them. The Superhero bar is their newest addition and as it's name indicates, is a true super-food. All can be found on our website:
Breakfast Bar: Organic hemp seeds, organic brazil nuts, organic sprouted flax, organic pure maple syrup, organic raisins, organic sunflower seeds, organic cacao liquor, organic vanilla, organic coconut oil, & Celtic Sea Salt
Peanut Butter Honey: Organic peanut butter, organic raw honey, organic sprouted flax, organic sesame seeds, organic hemp seeds, Celtic Sea Salt, organic vanilla
Peanut Butter Chocolate: Organic peanut butter, organic raw honey, organic hemp seeds, organic sprouted flax, organic sesame seeds, organic cacao liquor, Celtic Sea Salt, organic vanilla
Superhero: Organic cashew butter, organic ground chia seeds, organic goji berries, organic cashews, organic raw cacao powder, organic raw honey, organic lucuma, organic coconut oil, organic coconut butter, organic vanilla, Celtic Sea Salt and Sol Raiz organic maca
These powerful nutrition bars are all certified Organic, Gluten-Free, Kosher, and Non-GMO Project Verified. They are all free from: Soy, Dairy, Grains, Sugar Alcohols, Natural Flavors (corn) or anything that does not grow on the earth.
Any variety pairs well with your morning coffee, is a great afternoon-snack, and kids love them as well - so throw a few in their lunchboxes!
Much thanks to GoodOnYa Founder Kris Buchanan for her expertise and help with this blog post & for sharing her wonderful products with us. With her long athletic history and first-hand knowledge of health and nutrition, she has built a successful company based on the idea that "Every Ingredient Matters". You can find more information on her company on their website. You may also want to check out their revolutionary new sports drink line: GoodOnYa Hydrate.
By: Eileen Laird
When we follow the Paleo Autoimmune Protocol, food is foremost in our mind. We avoid the foods that exacerbate autoimmune disease. We look forward to the day when we can eat them again. And we go out of our way to eat healing foods, like bone broth and organ meats. The right food is essential, but healing is about more than just food. Lifestyle affects autoimmunity just as strongly. Healthy choices turn off inflammatory genes, while a stressed-out lifestyle turns them on. Here are five things you can do to help your body heal:
1. Sleep: If you’re like most of us in the United States, you prioritize everything above sleep. You stay up late to “get important stuff done.” You rise early to squeeze more time into your day. Some people even pull all-nighters to meet a deadline. Here’s the thing: there is nothing more important than your sleep. That is when your body heals itself. The less you sleep, the less you will heal; this is a biological fact you cannot override. You also can’t “catch up” on sleep. Although you may feel less tired after 1 or 2 good night’s sleep, the inflammation you have ramped up in your body takes much longer to tone down. You need a minimum of 8 hours every night, and 10 is even better.
2. Get Outside: In modern life, it’s easy to forget that human beings evolved to live outdoors. We are designed to make vitamin D from sunlight, and its deficiency is associated with many diseases, including autoimmunity. Our circadian rhythms are set by the natural cycle of day and night and affect our body on a genetic and cellular level. We are meant to move our bodies outside during the day, and sleep deeply in the dark of night. Modern life often has us doing the opposite, sitting inside all day and then finding it impossible to sleep at night. Our health suffers as a result. Do your best to get outside every day, even if just for a short while. Take a walk, lie in the sun, read in the shade, breathe in the fresh air, you can even work outside by answering phone calls and encouraging “walking meetings”. Remember there’s a world outside these walls.
3. Learn to Say No: Let’s face it: healing takes time. Not just in terms of patience and reversing our symptoms over the long-term. It also takes an incredible amount of time every day: cooking our food, prioritizing sleep, and making time for other healthy activities like relaxation, exercise, detox baths, etc. It requires putting yourself first, which can feel very unnatural, especially if you have a family and you’re used to putting yourself last. It’s necessary, though. When you’re sick, your whole family suffers alongside you. Prioritizing your health helps everyone. So, where are you going to find the time? Answer: you need to say no to something else – several somethings, actually. Take a good look at your life and see what responsibilities you can let go and transfer to someone else. If you don’t think you can let anything go, consult an objective friend to help you prioritize.
4. Learn to Love Your Body: With autoimmune disease, we’ve been told our bodies have betrayed us, are attacking us, and have become our enemies rather than friends. This simply isn’t true. The body’s whole purpose is to keep us healthy and alive, and they’ve done everything in their power to do so, until they could do no more. Symptoms are their way of telling us something is wrong, and autoimmunity is a miscommunication within the body, not an intentional war within. If we want to heal, it’s much more effective to realize that we are one with our bodies. We can’t live without them. When we get angry, blame and hate our bodies, we’re actually hating ourselves. That’s not a healing stance and often leads to bad choices. Practice loving your body (and yourself) instead. If your child is sick, do you get mad at them, or do you nurture them, and do everything in your power to help them be well? Don’t our bodies deserve that same unconditional love? Don’t we?
5. Take a Computer-Free Day: I saved this one for last, because it gives you the chance to turn off your computer as soon as you finish this article. Have you noticed that your attention span is really short lately? That you can’t sit still, you lack focus, you bore easily, you feel anxious all the time, and are easily irritated? These are all direct effects of constant intermittent use of the computer throughout the day and night. This includes smartphones, tablets and desktops. Partly it’s how we use them – in small time fragments every few minutes throughout the day. Partly it’s the blue light they emit at night that’s over-stimulating to our brains and bodies. See if you can go 24 hours with no computer use whatsoever. It that feels overwhelming, start with 8. Here’s a tip: keep a notebook nearby and when you feel a compulsion to send an email, post to social media, or research something on the internet, write it down. You can do it tomorrow. As the hours pass, those compulsions pass too, and a deep relaxation sets in that you likely haven’t felt in a very long time. That deep sense of peace is incredibly healing, and it’s amazing to realize that just a few decades ago in our computer-free past, we felt that way most of the time.
Eileen Laird is reversing rheumatoid arthritis with the paleo lifestyle and can be found on her blog Phoenix Helix: www.phoenixhelix.com.
By: Kelley Herring, Healing Gourmet
For years, mainstream nutritional advice was that we needed carbohydrates (in the form of glucose) to fuel our brain. This advice seemed to make sense, because the brain can run on sugar… but sugar is not your brain’s preferred fuel.
The same is true for your car. While it can run on dragster fuel, this is not what makes the engine in your car run best. In fact, the same fuel that sends a dragster screaming down the race track will quickly burn up the engine in your car.
So, what is the preferred fuel for your brain?
In fact, the brain works much more efficiently on fat, which provides more units of energy per gram than glucose… and which produces fewer waste byproducts in the process.
And while all healthy fats provide this supercharged fuel for the brain, there is one kind of fat that has been found to have especially beneficial effects on brain function…
Coconut Oil: The Healthy Fat That Boosts Brain Function
Coconut oil is rich in a unique kind of fat molecule, called medium chain triglycerides (MCTs). The primary benefit of MCTs is that they are highly absorbable, they boost metabolism, and they are converted quickly to energy by the liver.
But that’s not all…
MCTs also produce molecules called ketones. And recent research shows that ketones are nothing short of miraculous when it comes to brain health.
A pioneering study published in the journal, Neurobiology of Aging, reported that cognitive function in older adults with memory disorders almost immediately improved with just one 40 ml dose of MCTs!
The study evaluated 20 patients with either mild cognitive impairment or Alzheimer’s disease. On separate days, the patients were either given MCTs or a placebo. Within just 90 minutes of taking the “shot” of MCTs, researchers found significant increases in ketones in their blood.
So, how did this relate to brain function?
The researchers administered the “gold standard” test for memory and cognition - the Alzheimer's Disease Assessment Scale – Cognitive Subscale (ADAS-cog).
What they found is that patients who were given a SINGLE dose of MCTs had greater improvements in recall compared to those not getting the brain-booster. And these results were seen in all of the patients!
What’s more, the researchers reported significant overall improvements in the symptoms of Alzheimer's disease after 45 and 90 days of treatment with MCTs.
How Medium Chain Triglycerides Beat “Brain Diabetes”
While it has long been known that many foods provide functional and medicinal benefits, how could it be possible to achieve such profound effects after ingesting such a relatively small amount of MCTs?
The answer lies in the unique structure of these fats and how they are metabolized in the brain.
When the brain is accustomed to using glucose as fuel, insulin resistance and a low metabolic state develop. You can think of this unhealthy state as “brain diabetes.” In fact, many researchers are even calling Alzheimer’s disease Type 3 Diabetes.
This is the same thing that happens in the rest of the body when it runs on sugar. But the brain is extremely sensitive. When its function and ability are compromised, it is much more easily noticed and felt.
As the brain switches over from using glucose to using ketones, brain metabolism and insulin sensitivity increase. This results in clearer thinking and a recharged ability to recall information.
But that’s not all. In the process, ketones help clean up metabolic debris – or “cobwebs” – in neuronal structures of the brain. These cobwebs are partly made up of beta-amyloid protein – a substance that is correlated with Alzheimer’s disease and damages the ability of neurons to generate energy in brain cells.
How to Get the Benefits
Big Pharma has jumped on board with MCTs for Alzheimer’s. In fact, the FDA-approved 'medical food' caprylidene (trade name Axona) is now available by prescription.
But you can get all of the benefits (and none of the potential risks) by enjoying organic virgin coconut oil and other all-natural coconut products. Coconut oil contains approximately two-thirds (66%) MCTs by volume. For coconut milk, approximately 25% of its volume is fat, again, with roughly two-thirds being MCTs.
In addition to enjoying organic virgin coconut oil, protect your brain by following the healthy fat-rich, low-carbohydrate diet of our ancestors. Along with enjoying grass-fed beef and lamb, pastured poultry and wild seafood, add more body-and-brain-protecting fats to your diet with tallow, lard, duck fat and bone marrow.
ED NOTE: Kelley Herring is author of more than a dozen books on nutrition and natural healing. She is also the co-founder of Wellness Bakeries, which has just released their newest product – Better Bread – a 100% Paleo bread mix you can whip up in 5 minutes flat.
1. Reger M, Henderson S, Hale C, et al. Effects of beta-hydroxybutyrate on cognition in memory-impaired adults. Neurobiol Aging. 2004 Mar;25(3):311-4. PMID: 15123336
2. Anonymous: Medium chain triglycerides. Alt Med Rev 2002, 7:418-420.
3. Lauren C Costantini, Linda J Barr, Janet L Vogel, Samuel T Henderson. Hypometabolism as a therapeutic target in Alzheimer's disease. BMC Neurosci. 2008 ;9 Suppl 2:S16. Epub 2008 Dec 3. PMID: 1909098
4. Nafar F, Mearow KM. Coconut oil attenuates the effects of amyloid-β on cortical neurons in vitro. J Alzheimers Dis. 2014;39(2):233-7. doi: 10.3233/JAD-131436.
By: Dr. Al Sears, MD
“I’m at my wits end,” Todd B. told me as soon as I closed the exam room door.
“I’ve seen eight different people. Two diet experts, a nutrition specialist and five different doctors. I’m taking four prescription medications and spending a lot of money on other natural healthcare products. But none of it’s working.”
He said, “I love being an entrepreneur, but I have to run these companies and I’m working 80 hours a week. I only sleep about 5 hours… I don’t even have time to cook for myself. I eat out. I barely have a few minutes to run on the treadmill in my basement.”
I teach my physician assistants what to look for, but I can often feel it when I walk into the room with a patient. People with severe stress and adrenal overload have a “pressured” kind of speech. They have an uneasiness you can feel if you’re receptive to it.
Todd was overweight, with low energy, anxiety, depression, and an almost non-existent sex drive. My tests showed he had high blood pressure, low testosterone, and high triglyceride levels. He was also deficient in a few key vitamins and nutrients.
I said, “I can help you reverse all of these conditions, but we need to cure the underlying cause.”
I call this kind of long-term stress “adrenal burnout.” It’s a commonly missed diagnosis, and doctors often treat the symptoms instead of the cause.
One of the main physical responses stress sets off is hormonal. Your adrenal glands start to work overtime, and one of the things they do is pump too much cortisol into your bloodstream. This can be devastating to your health over time. Just a few of the effects are:
Mental Breakdown: Chronic high levels of cortisol put you at greater risk for a host of psychiatric problems, including depression, anxiety or worse. Studies show that people who suffer from personality and mood disorders have abnormally high cortisol levels.(1,2)
Diabetes: High cortisol levels increase your insulin resistance, a precursor to diabetes. One study shows that insulin resistance increases in step with amount of cortisol in the blood, regardless of your fitness level or body fat.(3)
Hormonal Hunger and Obesity: Cortisol can strongly influence what you eat. One of the latest studies found that the kind of “daily hassles” Todd B. dealt with stimulates your desire for snack foods even when you are not physically hungry.(4)
I’ve treated dozens of patients with this common issue, so I gave Todd my solution.
“You need to set aside more time to relax.” I gave him a mindfulness exercise that I use and that’s proven to work.
“It’s all because of stress? It can’t be that simple.”
“All it takes is a few minutes a day,” I said. “The U.S. Marines even use this to knock out stress.”
In a recent study, they divided 48 male Marines into two groups before they deployed to war. Thirty-one took a mindfulness meditation course, while the other 17 Marines did nothing out of the ordinary. After only 8 weeks, Marines meditating for about 12 minutes a day scored better on mood evaluations, and had improved working memories.(5)
Another study done by the Mind Fitness Training Institute and the University of Pennsylvania looked at 30 Marines preparing to deploy to Iraq. The high-practice meditation group scored significantly better on test assessing reducing stress and anxiety. The control group that did nothing scored significantly worse.(6)
And in one recent study that is still underway, Marines took a “mindfulness fitness” course at the University of California at San Diego. I read about it in Pacific Standard magazine.(7) After their mindfulness training, Navy researchers took blood and saliva samples from the service members, and also gave them MRIs.
Meditation helped the troops recover better from stressful training. And their brain scans showed similarities to those taken of elite Special Forces soldiers and Olympic athletes in their ability to handle stressful situations.
One of the reasons meditation works so well is that is has a positive effect on your telomeres. Long healthy telomeres help protect your cells from damage and aging. A recent study looked at family caregivers in their very stressful jobs. They found that after only 8 weeks, those who meditated had their bodies’ telomere protection enzymes skyrocket by 43%.(8)
Here’s the technique I gave Todd that the Marines and Special Forces use, and you can use too. One thing to remember is that the benefits come from being mindful and focusing your concentration.
- Sit in a comfortable position, close your eyes.
- Let your awareness settle on the movement of your breath.
- Follow the in-breath and out-breath, perhaps by saying “breathing in, breathing out” quietly to yourself.
- Sit upright, with spine straightened and chin tucked in, while you calmly observe your breath.
- Do this for ten to fifteen minutes a day.
That’s it. Try to do this practice every day. It helps to lower blood pressure, slow down your thoughts, refresh body and mind, and reverse the stress that can shorten your telomeres and cause disease.
1. Yilmaz et al. “Increased Levels of Nitric Oxide, Cortisol and Adrenomedullin in Patients with Chronic Schizophrenia.” Medical Principles and Practice. 2007;16(2):137-141.
2. Wingenfeld et. al. “Overnight urinary cortisol release in women with borderline personality disorder depends on comorbid PTSD and depressive psychopathology.” European Psychiatry. 2007;22(5):309-312.
3. Holt et. al. “Cortisol clearance and associations with insulin sensitivity, body fat and fatty liver in middle-aged men.” Diabetologia 2007;50(5):1024-1032.
4. Newman et. al. “Daily hassles and eating behaviour: The role of cortisol reactivity status.” Psychoneuroendocrinology. 2007;32(2):125-132
5.Jha A, Stanley E, Kiyonaga A, Wong L, Gelfand L. “Examining the protective effects of mindfulness training on working memory capacity and affective experience. ” Emotion, 2010;Vol 10(1), 54-64.
6. Stanley E, Schaldach J, Kiyonaga A, Jha A. “Mindfulness-based Mind Fitness Training: A Case Study of a High-Stress Predeployment Military Cohort.” Cognitive and Behavioral Practice 2011;18, 566–576.
7. Mockenhaupt B. “A State of Military Mind” Pacific Standard. www.psmag.com. June 18, 2012. Retrieved Jan 21, 2013.
8. Lavretsky H, Blackburn E, Irwin M, et. al. “A pilot study of yogic meditation … effects on mental health, cognition, and telomerase activity.” Int J Geriatr Psychiatry. 2013;28(1):57-65.
By: Dr. Al Sears, MD
You know stress hurts. You worry, you feel anxious… you lose sleep. That’s old news. But now, we can actually measure the effects of stress. And the wear and tear is more distressing than we even imagined. It goes all the way to your DNA.
Researchers at the University of California discovered that stress makes your cells die before their time – and produces all the terrible effects we think of as aging.
They compared women who felt a lot of stress to women under little stress. Using certain cellular markers, they discovered the high-stress women were up to 10 years “older” than women with low stress levels!(1)
The cellular markers they used are “telomeres.” Telomeres are the “time keepers” attached to every strand of DNA. As they get shorter, you get older and your body breaks down.
What’s more, the effects of stress on telomeres get worse with age. A North Carolina study found that stressed women over 55 had significantly shorter telomeres.(2) Therefore, the older we get, the more important it is to control the stress in our lives.
It’s not just women. An Ohio State University study linked shorter telomeres to high-stress occupations such as long-term caregivers of Alzheimer’s patients. The Alzheimer’s caregivers showed a four to eight year shortening of life span.(3)
That’s why it’s so important for you to get rid of stress. “Toughing it out” could be the biggest mistake you ever make. But stopping stress in its tracks can help you make your body 10 years younger.
Today I’ll give you the supplements you can take to help your body overcome stress. Plus, I’ll give you a way to repair the damage that stress has already done to your cells.
Slow Telomere Shortening with Antioxidants
When you’re under stress, your body needs more antioxidants.
Researchers in France studied the lifestyles of a wide range of men and women. They were looking to see which behaviors affected their ability to fight off free radicals. Not surprisingly, behaviors such as smoking and drinking lowered their bodies’ antioxidant ability. But the researchers found that psychological stress had the same effect.(4)
Scientists at Tokyo Medical and Dental University got similar results when they tested three groups of workers at a drug company. When the men were subjected to stress – making a speech in front of company executives – their bodies produced higher levels of a certain free radical.(5)
Perhaps more importantly, the French researchers also linked lower antioxidant capacity to a higher risk of cancer and heart problems. So building up your antioxidants when you’re stressed is particularly important.
A natural multivitamin and mineral supplement is a good place to start. A study published in the American Journal of Clinical Nutrition found that those who took a multivitamin daily had 5.1 percent longer telomeres than non-users.(6)
Specifically, the study pointed to vitamins B12, C, and E for maintaining telomere length.
Vitamin B12 – I recommend taking at least 100 mcg per day. Although, I have advised my patients to take as much as 500 mcg per day or more for improving things like brain function and energy levels.
Vitamin C – based on my own experience, taking up to 3,000 mg per day is a good amount if you’re currently in good health. I always recommend pregnant women get at least 6,000 mg per day. And in times of stress or sickness, you can take up to 20,000 mg.
You also want to make sure that you get the natural form of vitamin C and not the synthetic form. In one particular study, natural vitamin C was 148% more effective than the synthetic form. And it stayed in the test participants’ systems longer.(7)
Vitamin E – There are actually eight forms of vitamin E, divided up into two groups: four tocopherols and four tocotrienols. Studies show the tocotrienols and the alpha tocopherol protects telomeres.8 But in a multivitamin, you want “mixed tocopherols and tocotrienols” because the alpha tocopherol is more absorbable and bioavailable when it’s in this natural mixed form.(9)
I recommend 200 to 400 IU of mixed tocopherols a day and 15 mg of mixed tocotrienols a day. Unlike vitamins B12 and C, vitamin E is a fat-soluble vitamin, which means it needs fat to get absorbed in your body. So be sure to take it with food.
Besides fighting off the effects of stress with antioxidants, you can also help your body adapt to stress. That’s where herbs come in.
Adaptogens: Your Secret Weapon against Stress
In my experience, natural alternatives are usually superior to drugs. And my patients tend to agree. Herbs and other natural supplements are usually more effective and more economical than prescription drugs. And they rarely have the dangerous side effects.
Best of all, these natural alternatives don’t just mask symptoms the way most drugs do. Instead, they strengthen your body’s own natural defenses. And that means you’re dealing directly with the problem, not just covering it up.
This is the situation with some herbs called “adaptogens.” These herbs help your body adjust to stress – including psychological stress. And two of the best adaptogens are panax (Asian) ginseng, and Ginkgo biloba.
Both are approved for use by Commission E, the German government’s official natural medicine committee. And with good reason, too. They are effective in fighting stress. Better yet, this helps protect your telomeres.
For example, an animal study in India compared the effects of Ginkgo biloba and panax ginseng. The study found that both herbs show powerful stress-fighting properties. And ginseng was particularly effective against chronic stress – the kind of relentless pressure that’s so common in our society.(10)
In one study the treated a type of endothelial cell with ginkgo. The ginkgo prevented the cells from dying due to stress by protecting the telomeres and keeping them from shortening.(11)
What all this means to you is that you can get relief from stress, even if you can’t avoid it.
I advise my patients to take 120 mg of Ginkgo biloba and 200 mg to 500 mg of Panax ginseng daily if they are feeling stressed.
Editors Note: Dr. Al Sears, M.D. is a board-certified clinical nutrition specialist. His practice, Dr. Sears' Health & Wellness Center in Royal Palm Beach, Fla., specializes in alternative medicine. He is the author of seven books in the fields of alternative medicine, anti-aging, and nutritional supplementation, including The Doctor's Heart Cure. To get his free special report on the proven anti-aging strategies for building a vibrant, disease-free life, go here now. You'll learn how to stop Father Time without giving up the foods you love.
1. Epel E, Blackburn E, Lin J, Dhabhar F, Adler N, Morrow J, Cawthon R. “Accelerated telomere shortening in response to life stress.” Proc Natl Acad Sci U S A. 2004;101(49):17312-5.
2. Parks C, et. al. “Telomere length, current perceived stress, and urinary stress hormones in women.” Cancer Epidemiol Biomarkers Prev. 2009;18(2):551-60.
3. Damjanovic A, et. al. “Accelerated Telomere Erosion Is Associated with a Declining Immune Function of Caregivers of Alzheimer’s Disease Patients,” The Journal of Immunology. 2007. 179, 4249 -4254.
4. Lesgards J, et. al. “Assessment of lifestyle effects on the overall antioxidant capacity of healthy subjects.” Environ Health Perspect. 2002;110(5):479-86.
5. Yamaguchi T, et al. Psychological stress increases bilirubin metabolites in human urine. Biochemical and Biophysical Research Communications. 2002;Volume 293, Issue 1, 26, Pages 517-520.
6. Xu Q, Parks C, DeRoo L, Cawthon R, Sandler D, Chen H. “Multivitamin use and telomere length in women.” Am J Clin Nutr. 2009 Jun;89(6):1857-63.
7. Vinson J, Bose P. “Comparative Bioavailability of Synthetic and Natural Vitamin C in Guinea Pigs.” Nutrition Reports International, 1983;27, no. 4.
8. Tanaka Y, Moritoh Y, Miwa N. “Age-dependent telomere-shortening is repressed by phosphorylated alpha-tocopherol….” J Cell Biochem. 2007;102(3):689-703.
9. Burton G, et. Al. “Human plasma and tissue alpha-tocopherol concentrations in response to supplementation…” Amer J of Clin Nutr, Vol 67, 669-684
10. The Complete German Commission E Monographs: Therapeutic Guide to Herbal Medicines, M. Blumenthal, et al., eds. (Austin, TX: American Botanical Council, 1998) pp 124, 136, 138.
11. Dong X, Hui Z, Xiang W, Rong Z, Jian S, Zhu C. “Ginkgo biloba extract reduces endothelial progenitor-cell senescence through augmentation of telomerase activity.” J Cardiovasc Pharmacol. 2007;49(2):111-5.
By: Kelley Herring, Healing Gourmet
Today, I’d like to tell you about a nutrient that is absolutely vital to your health. Unfortunately, most of us don’t get enough, because it’s found in so few foods. Of course, you could take it as a supplement… if you don’t mind paying up to $120 a month.
But here’s the good news. I’ll also show you the unique and delicious food that contains more of this nutrient than any other, plus how you can consume as much as your body needs for just a few dollars per month.
The nutrient that I’m talking about is Coenzyme Q10. There’s a good chance you’ve heard of CoQ10. You might even be taking it as a supplement. But you might not know why this essential nutrient is so beneficial.
CoQ10 is a molecule that is found in the greatest concentration in the mitochondria of cells. This is the powerhouse of each cell, where energy is produced. And CoQ10 is vital for this process.
This is one reason why CoQ10 levels are closely related to athletic endurance and time to exhaustion. It is also why high levels promote a strong heart beat. In fact, CoQ10 is crucial for the heart because of the constant energy that is required to be produced.
Supplementing with CoQ10 has been shown to reduce blood pressure, improve arterial health, and dramatically cut the risk of heart failure. In fact, many hospitals use this nutrient specifically to treat congestive heart failure.
CoQ10 is also a powerful antioxidant and immune booster that guards against disease-promoting damage to proteins, lipids, and DNA. CoQ10 is vital to the health of virtually all human tissues and organs, including the brain as well.
Unfortunately, CoQ10 levels in the brain begin declining at the age of 20 and sharply decline after the age of 35. However, age is not the only culprit when it comes to declining CoQ10. This vital compound can also be depleted by:
• Pharmaceutical drugs (Statin medications, in particular, decrease the body's internal production of Coenzyme Q10 by as much as 40%)
• Long duration exercise
• Consuming a vegan diet or avoiding red meat
And the depletion of CoQ10 – whether it is the natural result of aging or other factors – is bad news for your health. Scientific studies have linked CoQ10 deficiency with a wide variety of health conditions, including:
• Cardiovascular disease and hypertension
• Gum disease
• Mitochondrial disorders and chronic fatigue
• Obesity and diabetes
• Parkinson's disease
• Gastric ulcers
• Migraine headaches
• Muscular dystrophy
If you have a forward-thinking holistic doctor, he or she may have recommended that you take a high quality CoQ10 supplement (in the most bio-available form: ubiquinol).
This is certainly a beneficial step and it can make a world of difference in your health and energy levels. But it can also be very expensive. For example, Dr. Julian Whitaker recommends that most adults take 100 – 200 mg of CoQ10 daily. For those with existing health conditions – particularly heart trouble and diabetes – he recommends 300 – 600 mg daily.
Depending on the brand of supplement you buy, this could run upwards of $100 per month. That’s certainly worth it if your life depends on it… but the good news is that there is an even more effective and much less expensive way to get youth-promoting, disease-fighting CoQ10 into your cells…
Eat Your Heart Out: Introducing the SUPERIOR Source of CoQ10
CoQ10 was first identified in the mitochondria (the tiny powerhouse of each cell) of beef heart in 1957.
Why the heart?
Because CoQ10 is most abundant in the organs with the highest rates of cellular metabolism –first and foremost – the heart. In fact, CoQ10 levels in the heart are roughly THREE times that found in the liver and FOUR times higher than levels found in muscle meats.
Take a look at the foods that contain the greatest CoQ10 levels per gram:
There are small levels of CoQ10 in certain fruits and vegetables. For example, spinach and broccoli contain about 10 micrograms per gram. But most plant foods have only about 1 microgram per gram – not nearly enough to provide the benefits you need.
As you can see, animal foods clearly top the list. And it is the organs – namely the heart – that contain the most of all. According Dr. Al Sears, M.D. and author of The Doctor’s Heart Cure, the organs of wild, grass-fed animals have up to ten times more CoQ10 than the organs of grain-fed animals. He says:
"Unless you regularly consume wild game or eat internal organs of grass-fed animals, it is difficult to maintain good blood levels of CoQ10 from dietary sources alone."
So, how much beef heart would you need to consume to get the upper limit of CoQ10 recommended by Dr. Whitaker for those with heart trouble?
I’ll save you the calculations. You would need to eat about 1.8 ounces of beef heart to consume 600 mg of CoQ10 daily. On the other hand, you would need to eat only one third of an ounce daily to consume the amount he recommends for “most people.”
How does that compare to supplements in terms of price?
If you were to purchase a 30-count bottle of 200 mg soft gels of CoQ10 (ubiquinol) from the Puritan’s Pride website, it would cost you $39.59. If you were to take the upper limit recommended by Dr. Whitaker, your monthly expenditure would be around $120.
At today’s price on the U.S. Wellness Meats website, the same amount of CoQ10 in the form of beef heart would cost you just $19 a month. And keep in mind – this comes in the form of a healthy and delicious food, not just a supplement. If your goal was to consume the lower end of the recommended daily dose, it would cost you just over $3 a month!
That is a very small price to pay for one of the most beneficial and necessary nutrients your body requires.
If you’re new to eating organ meats, you may wonder: What’s the best way to enjoy heart?
Your Recipe for Bountiful Energy, Cellular Health and Longevity
As a muscle, beef heart is the mildest member of the offal family. In fact, it tastes a lot like steak or brisket. And while you can certainly grill or sauté it, or grind it into any recipe that calls for ground meat, a good amount of CoQ10 will be lost during cooking.
In fact, studies show that CoQ10 begins to degrade around 45 degrees Celsius (113 degrees Fahrenheit) and nutrient loss will vary with the cooking method.
A great way to preserve the nutritional benefits and maximize those precious grams of CoQ10 is to enjoy beef heart as the Europeans have for centuries: tartare.
Steak tartare, popular in Parisian bistros, is simply “highly seasoned ground beef eaten raw”. Using beef heart, we can create this same delicious and elegant appetizer, but with a hefty 250 mg of CoQ10 per 1-ounce serving.
Grass-Fed Beef Heart Tartare Recipe
• 3 pounds raw grass-fed beef heart*, trimmed
• 2 tsp. capers, rinsed
• 2 Tbsp. red onion, finely diced
• 2 organic Serrano peppers, sliced thin
• 10 organic Kalamata olives, pitted and halved
• 2 tsp. organic lemon zest, finely grated
• 1 organic fire-roasted red pepper, sliced into ½ inch strips
• Extra-virgin olive oil
• 1 Tbsp. organic red wine vinegar
• 4 tsp. fresh basil, julienned
• 4 tsp. fresh mint, julienned
• 2 Tbsp. extra virgin olive oil
• ½ tsp. mineral-rich sea salt or Maldon salt
• Bunch of fresh parsley, for garnish
• Grain free bread, sliced and toasted
1. First, prepare the heart. Trim off any sinew and gristle and cut into pieces small enough to fit through a meat grinder on medium dice. Alternately, cut the beef heart into ¼-inch pieces.
2. In a medium, non-reactive bowl, combine the heart with the capers, red onion, Serrano and fire roasted peppers, Kalamata olives and lemon zest.
3. Gently mix with your hands, taking care to not over-mix the ingredients.
4. Sprinkle with salt, olive oil, vinegar, oil and herbs and mix gently.
5. Place tartare over a bed of fresh parsley and serve with sliced and toasted grain-free bread.
*Consuming raw meat can increase the risk for foodborne illness. Always be sure to purchase grass-fed meat from a purveyor you trust.
ED NOTE: Kelley Herring is author of more than a dozen books on nutrition and natural healing. She is also the co-founder of Wellness Bakeries, which has just released their newest product – Better Bread – a 100% Paleo bread mix you can whip up in 5 minutes flat.
1. Pinar Ercan, Sedef Nehir. Changes in content of coenzyme Q10 in beef muscle, beef liver and beef heart with cooking and in vitro digestion. Journal of Food Composition and Analysis. Volume 24, Issue 8, December 2011, Pages 1136–1140
2. G. De Pinieux, M. Ammi-Sai, et al. Lipid-lowering drugs and mitochondrial function: effects of HMG-CoA reductase inhibitors on serum ubiquinone and blood lactate/pyruvate ratio. Br J Clin Pharmacol 1996; 42: 333–337
3. Kamei et al., “The distribution and content of ubiquinone in foods,” Internat. J. Vit. Nutr. Res. 56 (1986) 57-63.
4. Mattila, et al., “Coenzymes Q9 and Q10: contents in foods and dietary intake,” Journal of Food Composition and Analysis 14 (2001) 409-417.
5. Ghirlanda, et al., "Evidence of plasma CoQ10-lowering effect of HMG-COA reductase inhibitors: a double-blind, placebo-controlled study," Journal of Clinical Pharmacology. 1993 Mar; 33(3):226-229.
6. Linus Pauling IN stitute's Micronutrient InformationCenter. CoQ10
7. Sears, Al, MD, The Doctor's Heart Cure: Discover the Simple, Easy, Enjoyable and Above-All PROVEN Plan to Lose Weight and Achieve a Shock-Proof, Disease-Resistance Heart — with Delicious, Natural Foods and Just a Few Minutes of Exercise a Day, St. Paul: Dragon Door, 2004, 133-146.
8. Weber et al., "The coenzyme Q10 content of the average Danish diet," Int J Vitam Nutr Res. Vol. 67 No. 2 (1997) 123-129.