7 Steps to Get Off Sugar and Carbohydrates – by Susan Neal

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We will not keep the steps a mystery; abbreviated, they are:

  1. decide to really do this thing
  2. get knowledge and support
  3. clean out that pantry/fridge/etc and put those things behind you
  4. buy in healthy foods while starving your candida
  5. plan for an official start date, so that everything is ready
  6. change the way you eat (prep methods, timings, etc)
  7. keep on finding small ways to improve, without turning back

Particularly important amongst those are starving the candida (the fungus in your gut that is responsible for a lot of carb cravings, especially sugar and alcohol—which latter can be broken down easily into sugar), and changing the “how” of eating as well as the “what”; those are both things that are often overlooked in a lot of guides, but this one delivers well.

Walking the reader by the hand through things like that is probably the book’s greatest strength.

In the category of subjective criticism, the author does go off-piste a little at the end, to take a moment while she has our attention to talk about other things.

For example, you may not need “Appendix 7: How to Become A Christian and Disciple of Jesus Christ”.

Of course if that calls to you, then by all means, follow your heart, but it certainly isn’t a necessary step of quitting sugar. Nevertheless, the diversion doesn’t detract from the good dietary change advice that she has just spent a book delivering.

Bottom line: there’s no deep science here, but there’s a lot of very good, very practical advice, that’s consistent with good science.

Click here to check out 7 Steps to Get Off Sugar, and watch your health improve!

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  • In the Realm of Hungry Ghosts – by Dr. Gabor Maté

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    We’ve reviewed books by Dr. Maté before, and this one’s about addiction. We’ve reviewed books about addiction before too, so what makes this one different?

    Wow, is this one so different. Most books about addiction are about “beating” it. Stop drinking, quit sugar, etc. And, that’s all well and good. It is definitely good to do those things. But this one’s about understanding it, deeply. Because, as Dr. Maté makes very clear, “there, but for the grace of epigenetics and environmental factors, go we”.

    Indeed, most of us will have addictions; they’re (happily) just not too problematic for most of us, being either substances that are not too harmful (e.g. coffee), or behavioral addictions that aren’t terribly impacting our lives (e.g. Dr. Maté’s compulsion to keep buying more classical music, which he then tries to hide from his wife).

    The book does also cover a lot of much more serious addictions, the kind that have ruined lives, and the kind that definitely didn’t need to, if people had been given the right kind of help—instead of, all too often, they got the opposite.

    Perhaps the greatest value of this book is that; understanding what creates addiction in the first place, what maintains it, and what help people actually need.

    Bottom line: if you’d like more insight into the human aspect of addiction without getting remotely wishy-washy, this book is probably the best one out there.

    Click here to check out In the Realm of Hungry Ghosts, and learn about this much-misunderstood health condition!

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  • Elderhood – by Dr. Louise Aronson

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    Where does “middle age” end, and “old age” begin? By the United States’ CDC’s categorization, human life involves:

    • 17 stages of childhood, deemed 0–18
    • 5 stages of adulthood, deemed 18–60
    • 1 stage of elderhood, deemed 60+

    Isn’t there something missing here? Do we just fall off some sort of conveyor belt on our sixtieth birthdays, into one big bucket marked “old”?

    Yesterday you were 59 and enjoying your middle age; today you have, apparently, the same medical factors and care needs as a 114-year-old.

    Dr. Louise Aronson, a geriatrician, notes however that medical science tends to underestimate the differences found in more advanced old age, and underresearch them. That elders consume half of a country’s medicines, but are not required to be included in clinical trials. That side effects not only are often different than for younger adults, but also can cause symptoms that are then dismissed as “Oh she’s just old”.

    She explores, mostly through personal career anecdotes, the well-intentioned disregard that is frequently given by the medical profession, and—importantly—how we might overcome that, as individuals and as a society.

    Bottom line: if you are over the age of 60, love someone over the age of 60, this is a book for you. Similarly if you and/or they plan to live past the age of 60, this is also a book for you.

    Click here to check out Elderhood, and empower yours!

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  • PFAS Exposure & Cancer: The Numbers Are High

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    PFAS & Cancer Risk: The Numbers Are High

    Dr Maaike Van Gerwen studies the effects of exposure to PFAS on cancer development.
    Image Credits Mount Sinai

    This is Dr. Maaike van Gerwen. Is that an MD or a PhD, you wonder? It’s both.

    She’s also Director of Research in the Department of Otolaryngology at Mount Sinai Hospital in New York, Scientific Director of the Program of Personalized Management of Thyroid Disease, and Member of the Institute for Translational Epidemiology and the Transdisciplinary Center on Early Environmental Exposures.

    What does she want us to know?

    She’d love for us to know about her latest research published literally today, about the risks associated with PFAS, such as the kind widely found in non-stick cookware:

    Per- and polyfluoroalkyl substances (PFAS) exposure and thyroid cancer risk

    Dr. van Gerwen and her team tested this several ways, and the very short and simple version of the findings is that per doubling of exposure, there was a 56% increased rate of thyroid cancer diagnosis.

    (The rate of exposure was not just guessed based on self-reports; it was measured directly from PFAS levels in the blood of participants)

    • PFAS exposure can come from many sources, not just non-stick cookware, but that’s a “biggie” since it transfers directly into food that we consume.
    • Same goes for widely-available microwaveable plastic food containers.
    • Relatively less dangerous exposures include waterproofed clothing.

    To keep it simple and look at the non-stick pans and microwavable plastic containers, doubling exposure might mean using such things every day vs every second day.

    Practical take-away: PFAS may be impossible to avoid completely, but even just cutting down on the use of such products is already reducing your cancer risk.

    Isn’t it too late, by this point in life? Aren’t they “forever chemicals”?

    They’re not truly “forever”, but they do have long half-lives, yes.

    See: Can we take the “forever” out of forever chemicals?

    The half-lives of PFOS and PFOA in water are 41 years and 92 years, respectively.

    In the body, however, because our body is constantly trying to repair itself and eliminate toxins, it’s more like 3–7 years.

    That might seem like a long time, and perhaps it is, but the time will pass anyway, so might as well get started now, rather than in 3–7 years time!

    Read more: National Academies Report Calls for Testing People With High Exposure to “Forever Chemicals”

    What should we use instead?

    In place of non-stick cookware, cast iron is fantastic. It’s not everyone’s preference, though, so you might also like to know that ceramic cookware is a fine option that’s functionally non-stick but without needing a non-stick coating. Check for PFAS-free status; they should advertise this.

    In place of plastic microwaveable containers, Pyrex (or equivalent) glass dishes (you can get them with lids) are a top-tier option. Ceramic containers (without metallic bits!) are also safely microwaveable.

    See also:

    Here’s a List of Products with PFAS (& How to Avoid Them)

    Take care!

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  • With Only Gloves To Protect Them, Farmworkers Say They Tend Sick Cows Amid Bird Flu

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    GREELEY, Colo. — In early August, farmworkers gathered under a pavilion at a park here for a picnic to celebrate Farmworker Appreciation Day. One sign that this year was different from the others was the menu: Beef fajitas, tortillas, pico de gallo, chips, beans — but no chicken.

    Farms in Colorado had culled millions of chickens in recent months to stem the transmission of bird flu. Organizers filled out the spread with hot dogs.

    No matter the menu, some dairy workers at the event said they don’t exactly feel appreciated. They said they haven’t received any personal protective equipment beyond gloves to guard against the virus, even as they or colleagues have come down with conjunctivitis and flu-like symptoms that they fear to be bird flu.

    “They should give us something more,” one dairy worker from Larimer County said in Spanish. He spoke on the condition of anonymity out of fear he’d lose his job for speaking out. “What if something happens to us? They act as if nothing is wrong.”

    Agricultural health and safety experts have been trying to get the word out about how to protect against bird flu, including through bilingual videos on TikTok showing the proper way to gear up with respirators, eye protection, gloves, and coveralls. And Colorado’s health and agriculture departments have offered a free month’s supply of protective equipment to any producer who requests it.

    But so far, many farms aren’t taking them up on it: According to numbers provided by the state health department in late August, fewer than 13% of the state’s dairies had requested and received such PPE.

    The virus is known to infect mammals — from skunks, bears, and cows to people and house pets. It began showing up in dairy cattle in recent months, and Colorado has been in the thick of it. Ten of the 13 confirmed human cases in the U.S. this year have occurred in Colorado, where it continues to circulate among dairy cows. It isn’t a risk in cooked meat or pasteurized milk but is risky for those who come into contact with infected animals or raw milk.

    Weld County, where the farmworker event was held, is one of the nation’s top milk producers, supplying enough milk each month this year to fill about 45 Olympic-size swimming pools, according to U.S. Department of Agriculture data. Neighboring counties are notable producers, too.

    Concerns are growing about undiagnosed illness among farmworkers because of a lack of testing and safety precautions. One reason for concern: Bird flu and seasonal flu are capable of gene trading, so if they ended up in the same body at the same time, bird flu might end up with genes that boost its contagiousness. The virus doesn’t appear to be spreading easily between people yet. That could change, and if people aren’t being tested then health officials may be slow to notice.

    Strains of seasonal flu already kill some 47,000 people in the U.S. a year. Public health officials fear the havoc a new form of the flu could wreak if it spreads among people.

    The Centers for Disease Control and Prevention recommends that dairy workers don a respirator and goggles or a face shield, among other protections, whether they are working with sick animals or not.

    A recent study found that not all infected cows show symptoms, so workers could be interacting with contagious animals without realizing it. Even when it is known that animals are infected, farmworkers often still have to get in close contact with them, sometimes under grueling conditions, such as during a recent heat wave when Colorado poultry workers collected hundreds of chickens by hand for culling because of the outbreak. At least six of the workers became infected with bird flu.

    One dairy worker in Weld County, who spoke on the condition of anonymity for fear of losing his job, said his employer has not offered any protective equipment beyond gloves, even though he works with sick cows and raw milk.

    His bosses asked the workers to separate sick cows from the others after some cows produced less milk, lost weight, and showed signs of weakness, he said. But the employer didn’t say anything about the bird flu, he said, or suggest they take any precautions for their own safety.

    He said he bought protective goggles for himself at Walmart when his eyes became itchy and red earlier this summer. He recalled experiencing dizziness, headaches, and low appetite around the same time. But he self-medicated and pushed through, without missing work or going to a doctor.

    “We need to protect ourselves because you never know,” he said in Spanish. “I tell my wife and son that the cows are sick, and she tells me to leave, but it will be the same wherever I go.”

    He said he’d heard that his employers were unsympathetic when a colleague approached them about feeling ill. He’d even seen someone affiliated with management remove a flyer about how people can protect themselves from the bird flu and throw it in a bin.

    The dairy worker in neighboring Larimer County said he, too, has had just gloves as protection, even when he has worked with sick animals — close enough for saliva to wipe off on him. He started working with them when a colleague missed work because of his flu-like symptoms: fever, headache, and red eyes.

    “I only wear latex gloves,” he said. “And I see that those who work with the cows that are sick also only wear gloves.”

    He said he doesn’t have time to wash his hands at work but puts on hand sanitizer before going home and takes a shower once he arrives. He has not had symptoms of infection.

    Such accounts from dairy workers echo those from farmworkers in Texas, as reported by KFF Health News in July.

    “Employers who are being proactive and providing PPE seem to be in the minority in most states,” said Bethany Boggess Alcauter with the National Center for Farmworker Health, a not-for-profit organization based in Texas that advocates for improving the health of farmworkers and their families. “Farmworkers are getting very little information.”

    But Zach Riley, CEO of the Colorado Livestock Association, said he thinks such scenarios are the exception, not the rule.

    “You would be hard-pressed to find a dairy operation that isn’t providing that PPE,” he said. Riley said dairies typically have a stockpile of PPE ready to go for situations like this and that, if they don’t, it’s easily accessed through the state. “All you have to do is ask.”

    Producers are highly motivated to keep infections down, he said, because “milk is their life source.” He said he has heard from some producers that “their family members who work on the farm are doing 18-to 20-hour days just to try to stay ahead of it, so that they’re the first line between everything, to protect their employees.”

    Colorado’s health department is advertising a hotline that ill dairy workers can call for help getting a flu test and medicine.

    Project Protect Food Systems Workers, an organization that emerged early in the covid-19 pandemic to promote farmworker health across Colorado, is distributing PPE it received from the state so promotoras — health workers who are part of the community they serve — can distribute masks and other protections directly to workers if employers aren’t giving them out.

    Promotora Tomasa Rodriguez said workers “see it as another virus, another covid, but it is because they don’t have enough information.”

    She has been passing out flyers about symptoms and protective measures, but she can’t access many dairies. “And in some instances,” she said, “a lot of these workers don’t know how to read, so the flyers are not reaching them, and then the employers are not doing any kind of talks or trainings.”

    The CDC’s Nirav Shah said during an Aug. 13 call with journalists that awareness about bird flu among dairy workers isn’t as high as officials would like it to be, despite months of campaigns on social media and the radio.

    “There’s a road ahead of us that we still need to go down to get awareness on par with, say, what it might be in the poultry world,” he said. “We’re using every single messenger that we can.”

    KFF Health News correspondents Vanessa G. Sánchez and Amy Maxmen contributed to this report.

    Healthbeat is a nonprofit newsroom covering public health published by Civic News Company and KFF Health News. Sign up for its newsletters here.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • How To Heal Psoriasis Naturally

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    Nutritionist Julia Davies explains the gut-skin connection (& how to use it to your advantage) in this video:

    Inside out

    Psoriasis is a chronic autoimmune skin condition, in which the skin renewal process accelerates from 28 days (normal) to 3–5 days, leading to red, scaly patches. It most commonly affects the outer joints (especially elbows & knees) but can appear anywhere, including the scalp and torso.

    Autoimmune diseases are often linked to gut barrier integrity issues, as leaky gut syndrome allows toxins/food particles to penetrate the gut lining, triggering an immune response, which means inflammation.

    Standard treatments often include topical or systemic immunosuppressants, such as steroids. Such medications suppress the immune response (and thus the symptoms) but they don’t address root causes.

    What to do about it, from the root

    As you might imagine, part of the key is a non-inflammatory (or ideally, anti-inflammatory) diet. This means starting by removing likely triggers; gluten sensitivity is common so that’s near the top of the list.

    At the very top of the list though is sugar*, which is not only pro-inflammatory but also feeds candida in the gut, which is a major driver of leaky gut, as the fungus puts its roots through your intestines (that’s as bad as it sounds).

    *as usual, sugar that comes with adequate fiber, such as whole fruit, is fine. Fruit juice, however, is not.

    It is likely to see early improvements within 6 weeks, and significant improvement (such as being mostly symptom-free) can take 6–8 months, so don’t give up if it’s day 3 and you’re not cured yet. This is a marathon not a sprint, and you’ll need to maintain things or the psoriasis may return.

    In the meantime, it is recommended to do all you reasonably can to help your gut to repair itself, which means a good amount of fiber, and occasional probiotics. Also, focusing on whole, nutrient-dense foods will of course reduce inflammation and improve energy—which can be a big deal, as psoriasis is often associated with fatigue, both because inflammation itself is exhausting (the body is very active, on a cellular level), and because a poor diet is not invigorating.

    Outside of diet, stress is often a trigger for flare-ups, so try to manage that too, of course.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Of Brains & Breakouts: The Brain-Skin Doctor

    Take care!

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  • Is Fast Food Really All That Bad?

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    Yes, yes it is. However, most people misunderstand the nature of its badness, which is what causes problems. The biggest problem is not the acute effects of one afternoon’s burger and fries; the biggest problem is the gradual slide into regularly eating junk food, and the long-term effects of that habit as our body changes to accommodate it (of which, people tend to focus on subcutaneous fat gain as it’s usually the most visible, but that’s really the least of our problems).

    Cumulative effects

    There are, of course, immediate negative effects too, and they’re not without cause for concern. Because of the composition of most junk food, it will almost by definition result in immediate blood sugar spikes, rising insulin levels, and a feeling of fatigue not long afterwards.

    • Within a week of regularly consuming junk food, gut bacteria will change, resulting in moderate cravings, as well as a tendency towards depression and anxiety. Mood swings are likely, as are the gastrointestinal woes associated with any gut microbiota change.
    • Within two weeks, those effects will be greater, the cravings will increase, energy levels will plummet, and likely skin issues may start to show up (our skin mostly works on a 3-week replacement cycle; some things can show up in the skin more quickly or slowly than that, though).
    • Within three weeks, the rest of our blood metrics (e.g. beyond blood sugar imbalances) will start to stray from safe zones. Increased LDL, decreased HDL, and the beginnings of higher cardiovascular disease risk and diabetes risk.
    • Within a month, we will likely see the onset of non-alcoholic fatty liver disease, and chronic inflammation sets in, raising the risk of a lot of other diseases, especially immune disorders and cancer.

    If that seems drastic, along the lines of “eat junk food for a month and get cancer”, well, it’s an elevated risk, not a scheduled diagnosis, but the body is constantly rebuilding itself, for better or for worse, and if we sabotage its efforts by consuming a poor diet, then it will be for worse.

    The good news is: this works both ways, and we can get our body back on track in fairly short order too, by enjoying a healthier diet; our body will be thrilled to start repairing itself. And of course, all these effects, good and bad, are proportional to how well or badly we eat. There’s a difference between doing a “Supersize Me” month-long 100% junk food diet, and “merely” getting a junk food breakfast each day and eating healthily later.

    In short, if your diet is only moderately bad, then you will only be moderately unwell.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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