Amy Myers's Blog, page 42

What is Keto? Here are the Basics to Get You Started.

You’re probably aware of the ketogenic, or “keto” diet. Maybe you’ve heard it has something to do with fats and your liver. Hint: Your liver will need to be in tip-top shape for a keto diet, so grab your liver support now!

So, what is keto? Could it help you be healthier, have more energy, or manage your weight? Here’s the lowdown on the benefits of the keto diet. I’ll cover how to get started, how to know you’re doing it correctly, and when to stop.

The keto diet is not new. It was developed around 100 years ago to help children with epilepsy. It has since been shown to be an effective tool in managing type 2 diabetes.1 Fast-forward to today, and keto is everywhere.

What Is Ketosis?

Usually, your body is fueled by the conversion of carbohydrates into glucose. This happens through the insulin produced in your pancreas. A ketogenic diet, however, focuses on putting your body into a state called ketosis.

In ketosis, your liver processes fats to generate energy for your body. (This is where supporting your liver comes in!) The keto diet does this by depriving your body of glucose. Keto achieves this by focusing on high-fat, low-carb foods so that your liver creates an alternative fuel called ketones.

When these ketones accumulate in your blood to a level of 0.5 to 3.0 millimoles per liter (mmol/L), you’re in ketosis.2 Testing your blood sugar and ketone levels is the only sure way to work out exactly what level of ketosis you’re in. However, certain signs can give you a pretty good idea of whether or not you’re in ketosis. I’ll get to that in just a minute.

Why Try a Keto Diet?

Following a keto diet has been shown to improve insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. All of these impact overall heart health and heart disease in particular.3,4 Studies show that low-carb diets may also improve fertility in overweight and obese women.5

A keto diet can help you lose weight because an increase in fat intake tends to have a satiating effect that reduces food cravings. A ketogenic diet can also decrease hormones such as insulin and ghrelin that stimulate the appetite. Finally, ketones appear to simply reduce hunger overall.

These effects result in less body fat.6 And the diet is markedly more effective at burning fat than low-fat, high-carb diets.7 In a review of 1,797 overweight and obese patients from 17 different studies, the probability of greater weight loss thanks to a low-carb diet was over 99%.88

What are the Other Benefits of Keto?

Some researchers surmise that ketones are a more efficient fuel than glucose. They may also produce fewer free radicals in their breakdown. This may result in mental benefits such as:

Improved concentration
Reduced stress and anxiety
Brain changes that help depression, bipolar disorder, and dementia9

These theories are supported by anecdotal evidence and more research needs to be done. However, many people who have tried the diet report:

Less lethargy
Increased alertness
Greater mental clarity, and sharpness
Quicker thinking
Improved mood
Increased productivity
Less need for sleep10

How to do the Keto Diet

While there is no “standard” ketogenic diet with specific ratios of carbs, protein, and fat, keto diets usually involve reducing total carbohydrates to less than 50 grams per day. Some diets even go as low as 20 grams per day.11 For your reference, one small apple has about 15 grams of carbs; one large banana has about 30 grams.12

Around 70-80% of your calories should come from fat. And not just any types of fats! You should still focus on healthy dietary fats rather than trans fats. Replace saturated fats with unsaturated fats for the most part. Finally, about 10-20% of your total calories should come from proteins like fish and some red meat. Eating too much protein prevents ketosis because breaking down protein into glucose doesn’t involve ketones and it raises your blood sugar levels.13,14

When you’re on the keto diet, you’ll be staying away from all whole and refined grains. You’ll skip starchy vegetables such as potatoes, corn, and winter squash. You’ll also pass on the majority of fruit and fruit juices, legumes, and alcoholic drinks. Typical foods include:

Fish, seafood, and organ meats
Berries in small portions
Non-starchy vegetables in abundance, such as broccoli, onions, garlic, mushrooms, cucumber, celery, summer squash, leafy greens (kale, Swiss chard, collards, spinach, bok choy, and lettuces)
Healthy fats such as avocado, nuts, coconut oil, olive oil, and butter or ghee
Butter and hard cheeses, which contain less lactose sugar than full-fat milk and cream
Herbs, spices, cocoa powder, unsweetened tea, coffee, vinegar, and mustard

How Do I Know I’m in Ketosis?

When you lower your carb intake enough to go into ketosis, you’ll certainly know about it. Ketosis produces physical symptoms that are hard to miss. Fortunately, these symptoms disappear as soon as your body becomes accustomed to using ketones for energy.15

Here are some typical symptoms:

Weight loss
Thirst
Bad breath
Weakness and fatigue
Muscle cramps and spasms
Headaches, yet better focus and concentration
Stomach upset and other digestive symptoms such as constipation
Nighttime waking or difficulty falling asleep, initially16

How Safe is a Keto Diet?

Long-term, very low carbohydrate diets have been reported to lead to ketoacidosis, a state when excessive ketones produce a dangerously toxic level of acid in the blood. This can damage the liver, brain, and kidneys.17

Following a keto diet in the short term — generally no more than a few months — may cause no problems and allow you to enjoy all its benefits. However, I do suggest increasing carbs again in the long term. And as with all changes in your health regimen, seek the advice of your healthcare professional before you begin.

Ready to Start a Keto Diet?

I stress that ensuring your liver is functioning optimally is critical for ALL aspects of health. Your liver is already responsible for breaking down and filtering toxins out of your blood. Aside from dealing with toxins, your liver is also responsible for a host of other activities, including methylating B vitamins, helping to regulate blood sugar, and converting excess blood glucose to triglycerides. Your liver also creates cholesterol, stores glycogen, and creates clotting proteins and bile. Add the job of creating ketones, and you can be sure that your liver will be working overtime.

Fortunately, I’ve custom formulated a supplement to complement and support your liver. This is especially important when your liver is taking on an even greater workload! My Liver Support contains milk thistle which contains a polyphenol called silymarin that helps protect liver cells from damage. In addition, milk thistle supports bile flow and viscosity, and healthy levels of inflammation in the liver.

I also made sure to include the potent free-radical scavengers, N-Acetyl-Cysteine (or NAC for short), alpha-lipoic acid, and selenium. They work together to protect your liver tissue from oxidative stress. Before you give this hard-working organ an even bigger job to do, show it some love with Liver Support.

The post What is Keto? Here are the Basics to Get You Started. appeared first on Amy Myers MD.

Gluten-Free Vanilla Wafers

When you’re craving a deliciously crisp and subtly sweet cookie, these gluten-free Vanilla Wafers are the perfect dessert—simple, quick, gluten-free, nut-free, and made right in your kitchen. This is such a versatile dessert because you can use Vanilla Wafers in so many other recipes! My favorite way to enjoy them is to sandwich coconut milk whipped cream and strawberries between two cookies. I’m sure you’ll also find your favorite way to enjoy these Vanilla Wafers, too.

Vanilla Wafers are such a nostalgic cookie. Many people enjoyed them as children with a glass of milk as an after-school snack, or used them to make a delicious crust for banana cream pie.

They’re buttery, slightly sweet, crispy on the outside, and full of vanilla flavor. What’s not to love? Well, the inflammatory ingredients such as dairy, eggs, and gluten that are in traditional Vanilla Wafer recipes.

That’s why I went to work creating the most perfect The Myers Way® approved version of Vanilla Wafers! I can honestly say that after weeks of trying (and failing), this final recipe is a winner. They’re buttery without the butter, sweet without the refined sugar, crispy without the gluten, and vanilla-y with the addition of my brand new Vanilla Bean Paleo Protein!

How to make gluten-free Vanilla Wafers

These homemade Vanilla Wafers are actually fairly simple. As with any cookie recipe, combine the wet ingredients in one bowl, and the dry ingredients in another. Stir the two mixtures together to create an amazing cookie dough.

In this recipe, the Myers Way® Gelatin and Vanilla Bean Paleo Protein are added together in the wet ingredients to make an “egg” substitute. Gelatin is by far the best AIP egg replacement for baked goods that I’ve tried so far, and the Paleo Protein makes it even better!

Once the dough is formed, roll it out and use a cookie cutter or even the rim of a glass cup to cut out your Vanilla Wafers. Bake the cookies on a parchment-lined baking sheet for 10 minutes, and let cool completely before removing so the cookies will be crispy vanilla perfection.

About the ingredients in this gluten-free Vanilla Wafers recipe:

After trying 6 different variations of this recipe, I can say the ingredients needed for the appropriate texture and flavor are almost non-negotiable. However, I understand that some of the ingredients are challenging to find, or you may not have them on hand. If you do decide to make a substitution, let me know how it turned out—but I recommend sticking to the recipe for the perfect Myers Way® Vanilla Wafer.

Palm Shortening

I prefer to use sustainably harvested palm shortening in my AIP baked goods. The texture is more similar to the original shortening used in non-compliant recipes than coconut oil. However, coconut oil can often be swapped out 1 to 1 for palm shortening. Just keep in mind the texture and flavor will be different.

As a bonus, palm shortening also brings the benefit of antioxidants to this cookie! This is something coconut oil does not provide.

Paleo Protein and Gelatin

These two ingredients are key to the success of this recipe. When you whip these two ingredients into the palm shortening/sugar mixture, you’ll notice it becomes thicker and creates a bit of a frothy texture. This is similar to the texture of whipped egg whites. These two ingredients enable the cookies to have that perfect crispness and delicious vanilla bean flavor!

Gluten-Free Flours

This recipe features coconut flour and arrowroot starch as the gluten-free flours. Coconut flour is a very absorbent flour, so if you choose to swap this with another approved flour, I suggest searching for a coconut flour conversion chart. You’ll likely need to increase the amount of flour you use by several tablespoons if you choose another option, otherwise your dough will be too wet.

Sweetener

Instead of using a natural sweetener like coconut sugar, I opted to use honey in this recipe, as coconut sugar will change the color and texture of the final cookie. Raw honey also has many benefits including antioxidants, nutrients, and even immune support.

I hope you love these gluten-free Vanilla Wafers! Just like any traditional vanilla wafer cookie, they’re buttery, crisp on the outside and soft on the inside, subtly sweet, and full of vanilla flavor!

Gluten-Free Vanilla Wafers








Servings

16 cookies

Ingredients

1/2 cup honey1/2 cup sustainably harvested palm shortening melted1 tsp alcohol-free vanilla extract2 tsp The Myers Way® Gelatin2 tsp The Myers Way® Vanilla Bean Paleo Protein1/2 cup + 2 Tbls arrowroot starch12 cup + 2 Tbls coconut flour1/4 tsp sea salt1/2 tsp baking powder1/2 tsp cream of tartar

Servings:
cookies

Units:
MetricUS Imperial

Instructions

Preheat oven to 325˚F degrees.Add honey, melted palm shortening, and vanilla to a medium-sized bowl and whisk together to combine. Add gelatin and Vanilla Bean Paleo Protein to wet ingredients and whisk until the mixture thickens and becomes somewhat frothy.
In another medium-sized bowl, combine the remaining dry ingredients and mix well.Slowly add the dry ingredients to the wet ingredients and stir well with a spatula to combine. (The dough will not feel like regular cookie dough. It will be wetter and much less dense.Form the dough into a large ball, and with a rolling pin, roll into a 1/4-inch-thick rectangle between two pieces of parchment paper. Use a small circle cookie cutter (or the rim of a glass cup!) to cut out round cookies. Reform and roll out dough as needed until all the dough has been used.Carefully transfer cookies to a parchment lined baking sheet. The cookies will not spread while cooking, so they do not have to placed far apart.Bake for 10-12 minutes until golden brown. Remove the cookie sheet from the oven and gently slide the parchment paper off the hot cookie sheet and onto a cooling rack. Allow cookies to cool completely before touching or they’ll crumble!






When you’re craving a deliciously crisp and subtly sweet cookie, these gluten-free Vanilla Wafers are the perfect dessert—simple, quick, gluten-free, nut-free, and made right in your kitchen. This is such a versatile dessert because you can use Vanilla Wafers in so many other recipes! My favorite way to enjoy them is to sandwich coconut milk whipped cream and strawberries between two cookies. I’m sure you’ll also find your favorite way to enjoy these Vanilla Wafers, too.

Vanilla Wafers are such a nostalgic cookie. Many people enjoyed them as children with a glass of milk as an after-school snack, or used them to make a delicious crust for banana cream pie.

They’re buttery, slightly sweet, crispy on the outside, and full of vanilla flavor. What’s not to love? Well, the inflammatory ingredients such as dairy, eggs, and gluten that are in traditional Vanilla Wafer recipes.

That’s why I went to work creating the most perfect The Myers Way® approved version of Vanilla Wafers! I can honestly say that after weeks of trying (and failing), this final recipe is a winner. They’re buttery without the butter, sweet without the refined sugar, crispy without the gluten, and vanilla-y with the addition of my brand new Vanilla Bean Paleo Protein!


How to make gluten-free Vanilla Wafers
These homemade Vanilla Wafers are actually fairly simple. As with any cookie recipe, combine the wet ingredients in one bowl, and the dry ingredients in another. Stir the two mixtures together to create an amazing cookie dough.

In this recipe, the Myers Way® Gelatin and Vanilla Bean Paleo Protein are added together in the wet ingredients to make an “egg” substitute. Gelatin is by far the best AIP egg replacement for baked goods that I’ve tried so far, and the Paleo Protein makes it even better!

Once the dough is formed, roll it out and use a cookie cutter or even the rim of a glass cup to cut out your Vanilla Wafers. Bake the cookies on a parchment-lined baking sheet for 10 minutes, and let cool completely before removing so the cookies will be crispy vanilla perfection.
About the ingredients in this gluten-free Vanilla Wafers recipe:
After trying 6 different variations of this recipe, I can say the ingredients needed for the appropriate texture and flavor are almost non-negotiable. However, I understand that some of the ingredients are challenging to find, or you may not have them on hand. If you do decide to make a substitution, let me know how it turned out—but I recommend sticking to the recipe for the perfect Myers Way® Vanilla Wafer.


Palm Shortening
I prefer to use sustainably harvested palm shortening in my AIP baked goods. The texture is more similar to the original shortening used in non-compliant recipes than coconut oil. However, coconut oil can often be swapped out 1 to 1 for palm shortening. Just keep in mind the texture and flavor will be different.

As a bonus, palm shortening also brings the benefit of antioxidants to this cookie! This is something coconut oil does not provide.
Paleo Protein and Gelatin
These two ingredients are key to the success of this recipe. When you whip these two ingredients into the palm shortening/sugar mixture, you’ll notice it becomes thicker and creates a bit of a frothy texture. This is similar to the texture of whipped egg whites. These two ingredients enable the cookies to have that perfect crispness and delicious vanilla bean flavor!


Gluten-Free Flours
This recipe features coconut flour and arrowroot starch as the gluten-free flours. Coconut flour is a very absorbent flour, so if you choose to swap this with another approved flour, I suggest searching for a coconut flour conversion chart. You’ll likely need to increase the amount of flour you use by several tablespoons if you choose another option, otherwise your dough will be too wet.


Sweetener
Instead of using a natural sweetener like coconut sugar, I opted to use honey in this recipe, as coconut sugar will change the color and texture of the final cookie. Raw honey also has many benefits including antioxidants, nutrients, and even immune support.

I hope you love these gluten-free Vanilla Wafers! Just like any traditional vanilla wafer cookie, they’re buttery, crisp on the outside and soft on the inside, subtly sweet, and full of vanilla flavor!

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Preheat oven to 325˚F degrees.Add honey, melted palm shortening, and vanilla to a medium-sized bowl and whisk together to combine. Add gelatin and Vanilla Bean Paleo Protein to wet ingredients and whisk until the mixture thickens and becomes somewhat frothy.
In another medium-sized bowl, combine the remaining dry ingredients and mix well.Slowly add the dry ingredients to the wet ingredients and stir well with a spatula to combine. (The dough will not feel like regular cookie dough. It will be wetter and much less dense.Form the dough into a large ball, and with a rolling pin, roll into a 1/4-inch-thick rectangle between two pieces of parchment paper. Use a small circle cookie cutter (or the rim of a glass cup!) to cut out round cookies. Reform and roll out dough as needed until all the dough has been used.Carefully transfer cookies to a parchment lined baking sheet. The cookies will not spread while cooking, so they do not have to placed far apart.Bake for 10-12 minutes until golden brown. Remove the cookie sheet from the oven and gently slide the parchment paper off the hot cookie sheet and onto a cooling rack. Allow cookies to cool completely before touching or they’ll crumble!
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The post Gluten-Free Vanilla Wafers appeared first on Amy Myers MD.

5 Healthy Snacks That Really Aren’t (and 5 That Are!)

Snacks. Who doesn’t love them? Healthy snacks can help you stay satisfied until dinner comes around. They keep you nourished before and after your workouts. They are a fun treat to share and can be an easy way to add more nutrients to your diet.

If you’re reading this, I’ll bet you already know to avoid junk foods such as potato chips and items made with hydrogenated oils or containing trans fats. However, there are also snacks that sound healthy yet may be harmful to your health. Some of these “health foods” may be natural yet irritating to those with gut issues. Others are highly processed, loaded with sugar and refined oils, and may include artificial sweeteners. Still more may contain hidden gluten or be made from GMO ingredients.

All of these can be damaging to your gut. They may lead to gut flora imbalance, constipation, diarrhea, upset stomach, acid reflux, and other digestion issues.1,2,3,4,5 Fortunately, even if you have snacked on items that sound healthy yet aren’t, my Leaky Gut Revive® can help restore your gut and get you back on track to optimal health.

5 “Healthy” Snacks That Really Aren’t

Here are the top five so-called healthy snacks that you should cut from your grocery list. I’ve also included five great replacements.

1. Dairy-Free Yogurts

Bravo! You’re avoiding inflammation-causing dairy and choosing a dairy-free substitute. However, look twice! Yogurt substitutes can be deceiving. Some of the dairy-free yogurts on the market are packed with sugar, additives, unnatural ingredients, and chemicals. Many are made from soy, a legume that causes molecular mimicry, inflammation, and digestive issues. Soy also contains chemical compounds called isoflavones. These can mimic estrogen and may lead to hormonal imbalance.

2. Apples

Apples are high in fiber, relatively low in calories, natural, portable, widely available, and relatively inexpensive. You may think they’re the perfect snack, however, they may not be so good. Some apples, such as green Granny Smiths have a lower glycemic index (GI.) Others, such as Golden Delicious and Fujis, are much higher in sugar. They may cause blood sugar imbalances. Some people who are dealing with a gut microbiome imbalance may have difficulty digesting them. For this reason, apples are not part of the FODMAPS diet because they may cause IBS and other digestive issues. If you do eat apples, I recommend sticking to just half a lower GI apple, such as Granny Smith. Combine it with other foods such as a salad or smoothie.

3. Granola Bars, Protein Bars, and Trail Mix

Granola, protein bars, and trail mix (their loose counterpart) certainly seem to be a great option that will keep you satisfied. However, the truth is that most bars and mixes are far from healthy. Many have gluten, are high in sugar, and often not much better than candy. Even gluten-free bars and mixes can be dicey. Protein bars are often made with bloat-causing vegetable proteins that compromise your digestion. You may find a list of chemicals, unnatural flavors, and additives on the label as well.6,7 This doesn’t mean you have to stay away from bars completely. You can make your own protein bars from healthy ingredients such as coconut flour, and The Myers Way® Chocolate Paleo Protein. I also recommend my favorite Chewy Protein Paleo Bars.

4. Microwave Popcorn

Corn should be avoided on autoimmune diets. For those of you who can enjoy corn, you may think microwave popcorn is a quick, healthy snack. Think again! Popcorn can also be loaded with chemicals. Additionally, many microwave popcorn brands use refined oils, artificial flavors, added coloring, MSG, and other unnatural and unhealthy ingredients. Even the bag used for microwave popcorn may be lined with perfluorooctanoic (PFOA) acid. That’s the same toxic chemical used in some nonstick pots and pans. PFOA is on the EPA’s list of carcinogen substances and is linked to infertility, cancer, and other diseases.8

5. Dried Fruits

Dried fruits are natural, right? They must be healthy too. Not so fast. Keep in mind that dried fruits are often high in calories and have lots of added sugar. And because they’re small, it’s easy to overindulge, eating far more than a single serving. This can lead to blood sugar imbalances, sugar crashes, inflammation, and weight gain. Some dried fruits are also high in additional additives, color, and chemicals, such as sulfur dioxide.9,10,11,12,13 ,14

5 Quick Healthy Snacks to Enjoy

Check out this guide on how to choose filling snacks with protein and fiber to support your health, and always read labels carefully. When time permits, try some of the great snack recipes in The Autoimmune Solution Cookbook. For now, use these 5 quick snacks that are healthy and delicious!

1. Guacamole

Rich in avocado’s healthy fats, you can dig in with the veggies sticks of your choice.

2. Tigernut Butter

Unlike peanut butter, made from a legume, or almond butter made from a nut, tigernut butter is from a root vegetable. This creamy “butter” is a rich and filling snack. Try it with fruit slices or on coconut flour wraps. Best, of all it, it’s safe for those with nut allergies and for those on an autoimmune diet.

3. Homemade popcorn

If you can eat corn, try this brown-bag version of microwave popcorn. Measure 1/4 cup of popcorn kernels into a lunchbox-sized bag. Loosely fold the top, then microwave on high until there are no more than 3-4 seconds between popping sounds. Drizzle on some coconut oil or sprinkle with spices such as oregano, pepper, cinnamon, or turmeric.

4. Berries

Frozen or fresh blueberries, blackberries, and raspberries — berries of all kinds! — are a great source of antioxidants and fiber. They’re a great sweet treat that won’t raise your blood sugar.

5. Dark Chocolate

When you’re on the go and must have something sweet, opt for dark chocolate. The darker the better! It contains flavanol-rich cocoa solids that may support healthy blood pressure.15

To support your gut from past unhealthy snacks and food choices. I recommend Leaky Gut Revive®. It’s powered by L-Glutamine that nourishes your gut cells, and aloe extract to help restore your gut’s normal mucosal lining. It also features licorice extract to soothe your stomach, and larch arabinogalactan to promote healthy gut microflora. Slippery elm and marshmallow root are included to maximize gut repair. This supplement mixes easily into water, juices, or smoothies.

As part of a nutrient-dense diet and healthy eating plan — including snacks! — Leaky Gut Revive® can help you live the healthy, energy-filled, and happy life you deserve.

The post 5 Healthy Snacks That Really Aren’t (and 5 That Are!) appeared first on Amy Myers MD.

What is MCT Oil, and Why Is It Good for My Gut?

MCTs, or medium-chain triglycerides, are usually derived from coconut oil and include, among others, the fatty acid caprylic acid, which can impact gut health. What?! Fat and acid are good your gut? In a word, yes! Let me explain.

MCTs have been a hot topic in the health and wellness industry due to their impact on weight management, digestion, gut health, and more. You might be thinking, “Those sound similar to what I’ve heard about coconut oil,” and you wouldn’t be wrong — they do share some qualities.

Coconut oil is usually the primary (if not the only) ingredient in MCT oil. The medium-chain fatty acids are isolated and extracted from coconut oil to produce the concentrated MCT oil we will discuss today. Despite its source consisting of longer-chain fatty acids, MCT oil’s shorter chemical structure can benefit your gut health in amazing ways!

In this article, I’ll explain what MCT oil is and how it could benefit your health. I’ll also address some common questions about MCT oil so that you can decide whether or not this special composition of healthy fatty acids is right for you.

What is MCT Oil?

MCT stands for medium-chain triglycerides, which are partially man-made fats with carbon atoms arranged by chemical structure.1 Those carbon atoms make up the medium-chain fatty acids C6, C8, C10, and C12. These are also known as caproic acid, caprylic acid, capric acid, and lauric acid respectively.

These medium-chain fatty acids (MCFAs) may support your gut and promote overall wellness because of the shorter chemical structure. This is digested differently than long-chain fatty acids (LCFAs) with a carbon atom number higher than 12. LCFAs, including palmitic and stearic acid are found in fatty cuts of meat, cheese, butter, and other dairy products. Omega-3 fatty acids are also LCFAs, There are also short- chain fatty acids (SCFAs) which are absorbed directly into your bloodstream and produced through the fermentation of dietary fiber in your body. SCFAs and MCFAs are absorbed quickly for faster metabolization and energy, while LCFAs are coated with cholesterol and protein in a much longer digestive process.

Your body produces SCFAs through the digestion of dietary fiber, generally from vegetables, yet MCFA needs to be obtained directly from the source. The concentrated MCFAs in MCT oil is made for optimal lipid absorption because the shorter the chemical structure, the quicker your body absorbs the fatty acid.

MCTs and Your Weight

The impact that MCT oil has on body weight varies depending on the diet and dosage, and your intention. This means that whether you are hoping to lose weight, maintain weight, or gain weight, MCT oil could help you reach your goals.

Weight Loss

Consuming healthy fats increases satiety so that you feel fuller faster, and stay full longer. Because of their rapid metabolism in the liver, medium-chain fatty acids like the ones found in MCT oil may not contribute to fat accumulation as much as other dietary fatty acids.3 such as celiac disease and other intestinal disorders. Once again, the special way that MCT oil bypasses a large part of the digestive process comes to the rescue. The medium-chain fatty acids are absorbed directly into what is called the “portal vein,” which transports blood to the liver from various organs. This may help your body obtain nutrients that would otherwise be lost during the digestive process. When your body is able to properly obtain the nutrients it needs from food, oils, and other sources, it is also better able to absorb the calories (or energy) needed to maintain a healthy weight.

MCTs and Gut Health

MCT oil covers a lot of ground when it comes to gut health. Dietary fats stimulate digestion more than carbohydrates and lead to greater contractions in the gut.4 This promotes movement in your digestive tract, and, if you’re not careful, may create a laxative effect. Further, the way that they are processed in the body may improve the gut microbiome and gut lining permeability so that they can increase metabolic function.5 However, that’s not where MCT oil’s impact on gut health ends.

Supports Antimicrobial Activity

Caprylic acid and lauric acid (C8 and C12), are known for their immune-supporting effects. This is due in part to the way they impact the gut microbiome — especially caprylic! Medium-chain fatty acids such as caprylic acid can create an inhospitable environment for bacteria or by directly impact the growth of bad bacteria.6

Although there are still studies being conducted on the antibacterial and antimicrobial effects of medium-chain fatty acids, we do know that caprylic acid is beneficial in reducing bacterial overgrowth in the gut that could lead to Candida overgrowth.

Fat Absorption

Medium chain fatty acids such as the ones from in MCT oil may be one of the few options for optimal fat absorption in people who are unable to absorb fatty acids from other sources including unrefined coconut oil.7 Our bodies need fat to function, and a lack of it may lead to digestive discomfort, poor nutrient absorption, hormone imbalances, and, in extreme cases, malnutrition.

Hormone Balance

One of the most important functions of fats in the body is their role in creating hormones. Adipose tissue, otherwise known as the dreaded body fat, is actually vital to hormone production. It contains numerous cells that are able to produce hormones in response to signals from the rest of the organs in the body. Adipose tissue is important in the regulation of glucose, cholesterol, and the metabolism of sex hormones.8

When your body does not have enough fat cells, your risk of insulin resistance, high blood pressure, high cholesterol, and blood clots increases. Yes, these are the same symptoms associated with an overabundance of fat cells, which is another reason why balance in the body is so crucial to overall health, and why MCT oil could help.

In addition to providing the necessary fat used to produce a sufficient and balanced amount of adipose tissue, the way that MCT oil supports a healthy gut microbiome with its swift digestive process and antimicrobial activity may also help balance these hormones.

Are you seeing how all of these wonderful benefits tie together? With MCTs in your diet, you can support your body’s hormone production process to keep your mood stable. They may even help prevent hormonal disorders associated with mood.

Who Can Benefit From Using MCT Oil?

Many people can benefit from including MCT oil in their diet. Its concentrated amounts of C8 and C10 are easier for the body to absorb and convert into ketones. Thus, it supports energy production and optimal fat absorption for adipose tissue and hormone balance. The MCT oil that includes C12 (lauric acid) has additional immune-boosting antimicrobial components to create harmony in the gut microbiome and to keep things moving smoothly.

Leaky Gut and Autoimmunity

MCT oil possess qualities that can help optimize digestion and balance the environment of your gut flora, which will help prevent leaky gut and the symptoms of cramping, bloating, and constipation. For those concerned about weight loss, while working to reverse symptoms of autoimmunity, MCT oil could be a useful nutritional measure to maintain a healthy gut and adipose tissue.

Medium-chain triglycerides also seem to impact the production of pro-inflammatory cytokines that are released by immune-helping T-cells which are out of balance in those with an autoimmune condition. MCT oil could support your body’s optimal inflammatory response, therefore helping to support your immune system. 9

The antimicrobial effect of MCT oil’s caprylic acid could have a great impact on a destructive overabundance of bacteria in the gut, as in the case of Candida overgrowth. Caprylic acid, a component of MCT oil, helps to prune back bacteria and keep a happy harmony in the gut.

A Keto-Friendly Ally

The keto diet has been a popular diet trend for some time, and MCT oil is a prominent supplement in this community of fat-burners. The goal of a Keto diet is to promote fat loss by encouraging the body to use its fat stores for energy instead of glucose. This induces ketosis.

Ketosis is a metabolic process used to burn energy. When the body does not receive enough carbohydrates, it burns fat instead and produces what are called ketones. Ketones are a type of acid produced in the liver when the body does not have enough glucose to use as energy. Your liver then sends the ketones into your bloodstream for your body to use as fuel.10

In some studies, MCT oil has been found to support ketone production in the body, as well as what is known as octanoate, a fatty acid that actually blocks the assembly of excess fat cells.11 This makes MCT oil a good choice for those following a ketogenic diet.

What are the Drawbacks?

So we’ve covered who MCT oil could benefit, but who would MCT oil negatively affect? There are concerns about the impact of saturated fats on cholesterol levels. The presence of lauric acid in some MCT oil blends could increase overall cholesterol levels (both HDL and LDL).

Despite many epidemiological studies on coconut oil, there are no definitive results connecting the fats in coconut oil and coronary heart disease.12 This can sometimes be attributed to the length of time the study was conducted, and whether refined coconut oil or the unrefined variety was examined.

Additionally, the medium-chain fatty acid in question during these studies is always lauric acid. If you are concerned about increasing cholesterol levels, you can find MCT oils that do not contain C12. Of course, I always recommend discussing a supplement with your primary care physician to ensure that it is right for you.

So How Should You Use It?

First of all, start slow. I do not recommend throwing back MCT oil by the capful. The same qualities that make it a great supplement for digestion could also lead to digestive discomfort if it is consumed in excess, leading to cramping, bloating, and diarrhea — which are all symptoms that MCT oil can help eliminate. I recommend starting with just 2 teaspoons a day, and work your way up from there as you feel comfortable.

If you realize MCT oil is not right for you, you can still obtain many of its beneficial qualities by including a high-quality supplement such as my Caprylic Acid. This short-chain fatty has a very beneficial effect on microbial balance in the gut.

Many caprylic acid supplements just don’t work. That’s right, most of the caprylic acid supplements I researched simply weren’t formulated to get the job done. Caprylic acid is a short chain, 8 carbon saturated fatty acid that can be absorbed too soon to have any effect, or be damaged and even digested by stomach acid, gastric juices, and your pancreatic enzymes. That’s why I formulated mine to be specially encapsulated and buffered with calcium and magnesium caprylates in order to protect its viability, and help it reach the large intestine and colon intact. The buffering mineral caprylates also make my Caprylic acid much gentler on the stomach.

Caprylic acid helps create a favorable environment for beneficial probiotics. Because of my concentrated Caprylic Acid’s ability to optimize digestive tract ph balance and create an inhospitable environment for opportunistic microorganisms that have potentially become dysbiotic, it does a fantastic job of helping to promote the ideal environment for beneficial probiotic bacteria.

The C8 fatty acid is extracted from the oil of coconuts and palm fruit, and the concentrated formula will help create an environment in the gut that is perfect for beneficial probiotic bacteria. It will not get you into ketosis, but it will support a healthy, functioning gut barrier to protect from the development of leaky gut and keep your immune system in top condition.

Whatever you decide, you have the opportunity to take your health into your own hands and use supplements such as MCT oil and Caprylic Acid to promote overall wellness and vitality!

The post What is MCT Oil, and Why Is It Good for My Gut? appeared first on Amy Myers MD.

6 Ways to Deal with Anxiety Naturally

We all face anxiety sometimes. In the purest sense, that feeling is the result of hormones released by our adrenal glands, which can be supported naturally with herbal supplements. For some of us, anxiety is the bit of stress we experience when we’re about to miss a deadline, have to give a speech, or face an unexpected expense. For others, it’s extreme discomfort in social situations, paralyzing fear of open spaces, or a racing heart and feelings of dread as the result of an underlying medical condition.

Regardless of the cause — or even the severity! — you can manage anxiety naturally. In this article, I’ll walk you through the symptoms of anxiety and what is actually happening in your body when you feel anxious. Next, I’ll tackle what can happen if you don’t manage your anxiety. I’ll wrap up with 6 ways you can take control of your anxiety — and your health.

The Symptoms of Anxiety

As I mentioned above, we all have occasional, short-term anxiety as part of our day-to-day lives. For the most part, even though you may experience some discomfort, it doesn’t stop you from going about your life. Although you can function, you may temporarily feel:

Out of breath
Sweaty
Aware of your heartbeat
Restless or tense
Worried

However, anxiety can become intense, long-lasting, difficult to control, and out of proportion to the situation. When feelings of anxiousness increase to excessive and persistent worry and fear it can interfere with your daily activities, causing you to avoid places or people. It may even escalate to a larger anxiety issue, such as agoraphobia, panic, or generalized anxiety disorder. You could experience:

A racing heart
Rapid, shallow breathing
Trembling
Weakness or fatigue
A sense of impending doom
Difficulty sleeping
Trouble concentrating
Stomach pain or diarrhea

Persistent anxiety may also be a symptom of an underlying health issue. In fact, anxiety is often the very first symptom of problems such as:

Thyroid dysfunction
Heart disease
Diabetes
Chronic obstructive pulmonary disease (COPD) and asthma

What’s Happening in Your Body

You have two adrenal glands in your body. Each one sits atop one of your kidneys and has two parts. The outer part of the gland, called the adrenal cortex, produces the vital hormones cortisol and aldosterone. Aldosterone affects the balance of water and salt in your body and helps control your blood pressure.1 Cortisol helps regulate your metabolism and is also one of the “fight or flight” stress hormones.

Once your brain has sounded the alarm that tells your adrenal glands to pump out cortisol, your body is ready for action. To reduce the cortisol to normal levels, you have to physically do something, like run away or fight. However, when stress is the cause of the increased cortisol and there isn’t a real danger, the fight-or-flight mechanism backfires. It becomes a vicious circle of stress causing the release of cortisol causing anxiety.2

The second part of the adrenal gland, the adrenal medulla or inner part, produces nonessential hormones, including adrenaline. And — you guessed it — adrenaline is another hormone that helps your body react to stress. This fast-reacting hormone increases your heart rate, rushing blood to the muscles and brain. It also spikes your blood sugar level.

Again, this is great in a situation when you are truly in danger. However, it can wreak havoc on your mental state and your overall health when the increase is the result of the stresses of modern life.

The Effects of Long-Term Anxiety

Anxiety does a lot more than just make you worry. Left untreated, the chronic stress of anxiety has been linked to dozens of health conditions. They include headaches, migraines, digestive issues, and heart attacks as well as adrenal fatigue, insomnia, advanced aging, and a plethora of autoimmune diseases.

Neverending anxiety leads to adrenal fatigue and adrenal burnout. When your adrenals are constantly signaled by your brain to produce stress hormones, it is an incredible burden for your body. It affects your mood, sleep, libido, immune system, blood sugar, appetite, thyroid, and much more. Chronically elevated cortisol also leads to weight gain and fat storage. It results in blood sugar imbalance, muscle wasting, sex hormone dysregulation, and more. Your adrenal glands have to work incredibly hard to keep up with what is actually a needless demand. This fatigues them, leading to adrenal dysfunction and burnout.

It’s also perilous for your micronutrient reserves. Vitamin C, trace minerals, magnesium, B vitamins, antioxidants, and more are all involved in producing your stress hormones. To compound matters, many adults already have suboptimal or insufficient levels of these micronutrients needed to produce stress hormones.

Natural Solutions for Anxiety
Movement

Because your body is primed for action when stress hormones are released, one of the best things you can do is move! You were literally meant to fight for your life, or flee from danger. Check with your healthcare professional before undertaking a new sport. However once you have the all-clear try martial arts, jogging, running, or biking. If you can do this three to five times a week, you should see a reduction in your anxiety levels.

Relaxation

Of course, learning to relax is the key to managing anxiety. Who’s ever heard of an anxious yogi? Anything that helps you relax, including stretching, meditating, simply sitting outside in nature, or sharing your fears with a friend or counselor will help soothe your mind.

Focus

Oddly enough, focusing on your anxiety can help you manage it. This can take two forms. First, schedule a few minutes of daily worry time. Identify what is bothering you, and think about steps you can take to resolve any real issues. Second, actively turn negative thoughts into positive ones. If you worry about failure, picture what success looks like. This exercise can help train your brain to stop releasing excess stress hormones and replace them with happy ones like dopamine instead.

Furry Friends

There is a lot of recent research into the benefits of human-animal interaction. Although there’s not one single answer about how a pet can help someone with a specific condition, it has been shown that interacting with animals decreases levels of cortisol (a stress-related hormone) and lowers blood pressure. Other studies have found that owning or having access to animals can reduce loneliness, increase feelings of social support, and boost your mood. All of these can factor in anxiety levels. Plus, if you have an animal that needs walking, it has the added benefit of increasing your activity level — another good way to manage anxiety.

Tea

The simple process of making tea has a calming effect on many people. However, what type of tea matters. Avoid stimulating teas that have caffeine and instead focus on herbal varieties. One recent study showed chamomile has a positive effect on cortisol levels.3 Additionally, fragrant herbs such as lavender have been shown to reduce heart rate4 and possibly assist with sleeplessness, one of the symptoms of anxiety.

Adrenal Support

Finally, supplement your diet with adaptogenic herbs. My Adrenal Support optimizes adrenal health and stress hormone production. Adaptogens are a class of herbs that have been used throughout the world for thousands of years. Today we know these ancient herbs help support a balanced and healthy response to stress, and appropriate stress hormone production. They also help modulate cellular sensitivity to stress hormones, thereby encouraging a more robust and healthy response to stress overall.

My Adrenal Support formula is a potent combination of adaptogenic herbs and nutrients. I formulated my Adrenal Support to include a variety of the most effective and well-researched adaptogenic herbs. I also included L-Tyrosine, an important amino acid needed to support catecholamine or neurotransmitter, production. Furthermore, I included Vitamin C, and the B vitamins Riboflavin, Vitamin B6, and Pantothenic Acid in bioavailable forms. They are critical for adrenal hormone production and support overall adrenal gland health.

The post 6 Ways to Deal with Anxiety Naturally appeared first on Amy Myers MD.

Gluten-Free, Dairy-Free Fruit Pizza

Want a red, white, and blue dessert to celebrate the Fourth of July? This gluten-free, vegan fruit pizza is a showstopper with its sugar cookie crust, fresh berries, and dairy-free frosting. It’s an easy, homemade, and healthier option to a store-bought fruit pizza and loads better — and more fun! — than a typical cake. It’s a perfect once-in-a-while treat to serve at your Fourth of July picnic while you wait for the fireworks to begin.

What is Fruit Pizza?

A fruit pizza is a play on savory pizza. Instead of a typical dough, it has a sweet crust, frosting in place of marinara sauce, and fresh fruit as the toppings. You can make a sugar cookie crust like I’ve done here, or you can go the full fruit route with a watermelon “crust.” Just cut a thick slice from the center of a watermelon and top with frosting and berries. That’s a little messier, but who cares when you’re eating outside?

This version, however, features a firm sugar cookie crust (so it won’t get soggy), a creamy, dairy-free frosting, and freshly sliced strawberries, blueberries, and raspberries as the toppings. You can, of course, use whatever fruits you like but remember that yummy berries such as blueberries are packed with antioxidants.

How Do I Make Gluten-Free Fruit Pizza from Scratch?

It’s easy! Make the simple dough for the sugar cookie crust. Form the dough into a circle about 10” in diameter and ¼” thick on a parchment lined cookie sheet, pizza stone, or pizza pan. If you’re using a pizza pan, be sure it isn’t one with perforations on the bottom.

You can make the sugar cookie crust a day in advance so it has time to cool before you frost it and add toppings. If you make it in advance, let the crust cool to room temperature before you cover it and store in the refrigerator.

Mix your frosting (use prepared nondairy, preservative-free frosting in a pinch) and spread evenly over the cooled sugar cookie crust. Wash and dry fresh berries and use them to decorate the frosting. Then just slice and serve. Or stand back so you don’t get bowled over by the crowd!

http://www.amymyersmd.com/wp-content/uploads/2019/06/Fruit-Pizza-2_1.mp4
How Long will This Gluten-Free Fruit Pizza Keep?

This is a trick question, right? I made this crust on the firm side, so the pizza won’t get soggy. It keeps well for up to a week when kept in a sealed container in the refrigerator. That is, if you can keep it hidden from hungry guests that long.

So if you’re wondering if you can make this fruit pizza the day before the festivities, the answer is yes! Just be sure to keep it stored in the refrigerator until you’re ready to serve it.

Gluten-Free, Dairy-Free Fruit Pizza






Course

Dessert


Protocol

Autoimmune Solution (AIP), Elimination Diet, Paleo, Thyroid Connection




Servings

8-12

Ingredients

For the Sugar Cookie Crust3/4 cup palm shortening1/4 cup honey1/4 cup coconut sugar2 tsp pure vanilla extract1 cup + 2 Tbls cassava flour plus extra for sprinkling on your crust1/4 cup arrowroot starch1/2 tsp baking soda1/2 tsp salt1 Tbls The Myers Way® GelatinFor the Frosting3 cups palm shortening1/3 cup coconut oil2 Tbls pure vanilla extract3/4 tsp powdered stevia2 Tbls maple syrup1 Tbls tapioca starchFor the Toppings1 lb fresh strawberries1 pint fresh blueberries1 (6 oz) package fresh raspberries

Servings:

Units:
MetricUS Imperial

Instructions

To Make the Sugar Cookie CrustPreheat oven to 350°F.Using a hand/stand mixer or a rubber spatula, cream together the palm shortening, honey, coconut sugar, and vanilla extract in a large bowl. Set to the side.
In a medium-sized bowl, stir together cassava flour, arrowroot starch, baking soda, salt, and Gelatin until well combined.Using your hand/stand mixer or a rubber spatula, slowly add the flour mixture to the shortening mixture, and stir together until all the flour is combined and the dough starts to form a ball. Stop the mixer and use your hands to form all the dough into one large, grapefruit-sized ball. Set dough on a sheet of parchment paper and sprinkle with a bit of cassava flour. Dust a rolling pin with cassava flour to keep it from sticking to your dough. Using the rolling pin, gently roll out the dough into a 10” diameter crust. It should be about ¼” thick across the entire crust. If you get a crack in your crust, just pinch the dough back together and roll to smooth out.Slide the parchment paper onto a baking sheet or pizza pan/stone, and place into the preheated oven. Let bake for about 12 minutes, until lightly golden in color. Remove from the oven and let cool completely.To Make the FrostingIn bowl of electric mixer, beat the palm shortening and coconut oil on low until combined.Add vanilla, stevia, maple syrup, and tapioca starch. Beat on low for 1 minute then increase the speed to medium-high and beat until thoroughly combined and smooth.
This recipe makes 3 cups of frosting. You will only need to use 1 cup of frosting for the Fruit Pizza. Reserve the other 2 cups for a different recipe (or make more Fruit Pizza!)To Assemble the Pizza After the crust has completely cooled, use a rubber spatula or an offset icing spatula to add 1 cup of the frosting for a thin layer over the crust, keeping a small border around the edge of the crust unfrosted. Reserve the other 2 cups of frosting for another time.Decorate the frosted cookie crust with fresh berries in any pattern you like. I used concentric circles.Cut the gluten-free fruit pizza with a sharp knife into 8-12 slices and serve.






Want a red, white, and blue dessert to celebrate the Fourth of July? This gluten-free, vegan fruit pizza is a showstopper with its sugar cookie crust, fresh berries, and dairy-free frosting. It’s an easy, homemade, and healthier option to a store-bought fruit pizza and loads better — and more fun! — than a typical cake. It’s a perfect once-in-a-while treat to serve at your Fourth of July picnic while you wait for the fireworks to begin.

What is Fruit Pizza?
A fruit pizza is a play on savory pizza. Instead of a typical dough, it has a sweet crust, frosting in place of marinara sauce, and fresh fruit as the toppings. You can make a sugar cookie crust like I’ve done here, or you can go the full fruit route with a watermelon “crust.” Just cut a thick slice from the center of a watermelon and top with frosting and berries. That’s a little messier, but who cares when you’re eating outside?

This version, however, features a firm sugar cookie crust (so it won’t get soggy), a creamy, dairy-free frosting, and freshly sliced strawberries, blueberries, and raspberries as the toppings. You can, of course, use whatever fruits you like but remember that yummy berries such as blueberries are packed with antioxidants.


How Do I Make Gluten-Free Fruit Pizza from Scratch?
It’s easy! Make the simple dough for the sugar cookie crust. Form the dough into a circle about 10” in diameter and ¼” thick on a parchment lined cookie sheet, pizza stone, or pizza pan. If you’re using a pizza pan, be sure it isn’t one with perforations on the bottom.

You can make the sugar cookie crust a day in advance so it has time to cool before you frost it and add toppings. If you make it in advance, let the crust cool to room temperature before you cover it and store in the refrigerator.



Mix your frosting (use prepared nondairy, preservative-free frosting in a pinch) and spread evenly over the cooled sugar cookie crust. Wash and dry fresh berries and use them to decorate the frosting. Then just slice and serve. Or stand back so you don’t get bowled over by the crowd!

https://www.amymyersmd.com/wp-content/uploads/2019/06/Fruit-Pizza-2_1.mp4
How Long will This Gluten-Free Fruit Pizza Keep?
This is a trick question, right? I made this crust on the firm side, so the pizza won’t get soggy. It keeps well for up to a week when kept in a sealed container in the refrigerator. That is, if you can keep it hidden from hungry guests that long.

So if you’re wondering if you can make this fruit pizza the day before the festivities, the answer is yes! Just be sure to keep it stored in the refrigerator until you’re ready to serve it.

",
"image": "https://www.amymyersmd.com/wp-content...",
"recipeIngredient": [
"3/4 cup palm shortening", "1/4 cup honey", "1/4 cup coconut sugar", "2 tsp pure vanilla extract", "1 cup + 2 Tbls cassava flour", "1/4 cup arrowroot starch", "1/2 tsp baking soda", "1/2 tsp salt", "1 Tbls The Myers Way® Gelatin", "3 cups palm shortening", "1/3 cup coconut oil", "2 Tbls pure vanilla extract", "3/4 tsp powdered stevia", "2 Tbls maple syrup", "1 Tbls tapioca starch", "1 lb fresh strawberries", "1 pint fresh blueberries", "1 (6 oz) package fresh raspberries" ],
"name": "Gluten-Free, Dairy-Free Fruit Pizza",
"prepTime": " ",
"recipeInstructions": "
To Make the Sugar Cookie CrustPreheat oven to 350°F.Using a hand/stand mixer or a rubber spatula, cream together the palm shortening, honey, coconut sugar, and vanilla extract in a large bowl. Set to the side.
In a medium-sized bowl, stir together cassava flour, arrowroot starch, baking soda, salt, and Gelatin until well combined.Using your hand/stand mixer or a rubber spatula, slowly add the flour mixture to the shortening mixture, and stir together until all the flour is combined and the dough starts to form a ball. Stop the mixer and use your hands to form all the dough into one large, grapefruit-sized ball. Set dough on a sheet of parchment paper and sprinkle with a bit of cassava flour. Dust a rolling pin with cassava flour to keep it from sticking to your dough. Using the rolling pin, gently roll out the dough into a 10” diameter crust. It should be about ¼” thick across the entire crust. If you get a crack in your crust, just pinch the dough back together and roll to smooth out.Slide the parchment paper onto a baking sheet or pizza pan/stone, and place into the preheated oven. Let bake for about 12 minutes, until lightly golden in color. Remove from the oven and let cool completely.To Make the FrostingIn bowl of electric mixer, beat the palm shortening and coconut oil on low until combined.Add vanilla, stevia, maple syrup, and tapioca starch. Beat on low for 1 minute then increase the speed to medium-high and beat until thoroughly combined and smooth.
This recipe makes 3 cups of frosting. You will only need to use 1 cup of frosting for the Fruit Pizza. Reserve the other 2 cups for a different recipe (or make more Fruit Pizza!)To Assemble the Pizza After the crust has completely cooled, use a rubber spatula or an offset icing spatula to add 1 cup of the frosting for a thin layer over the crust, keeping a small border around the edge of the crust unfrosted. Reserve the other 2 cups of frosting for another time.Decorate the frosted cookie crust with fresh berries in any pattern you like. I used concentric circles.Cut the gluten-free fruit pizza with a sharp knife into 8-12 slices and serve.
",
"recipeYield": "8-12 "
}

The post Gluten-Free, Dairy-Free Fruit Pizza appeared first on Amy Myers MD.

The Top 7 Health Benefits of Collagen

You’ve likely seen collagen products in the beauty aisle because of its ability to help maintain luxurious hair, optimize the smoothness and suppleness of your skin, and support strong, beautiful nails. Finding a clean source can be tough, which is why I formulated my own collagen.

And I didn’t just make it to help us all look better! What you might not know about collagen is that it has powerful health benefits far beyond its beauty-boosting abilities. Because of this, it has made its way onto the shelves of health food stores and into food products such as protein bars, tea, and even coffee. Let’s take a look at the health benefits of collagen and why I recommend taking it daily.

Your Body’s Superhero

Think of collagen as the “glue” that holds your body together. In fact, collagen comes from the Greek word ‘kolla’ – meaning ‘glue’. It’s the fibrous protein found throughout your body, in organs, muscles, skin, hair, nails, teeth, bones, blood vessels, tendons, joints, cartilage, and your digestive system. There are many different types of collagen (16 to be exact), that do different things, but the majority of collagen, up to 90%, is “Type 1”. This is the most common and strongest type of collagen. Like a superhero, it’s even stronger than steel (gram for gram!) This type is found in your skin, bones, organs, eyes, and inside your digestive tract.

Starting at about age 35, collagen production naturally begins to slow, which can have all sorts of negative effects on your body. By age 40, collagen begins to deplete faster than your body can reproduce it, and by age 60, over ½ of your body’s collagen has been depleted. In addition to aging, many other factors impact collagen levels. These include genetics, smoking, pollution, excessive sun exposure, and nutritional deficiencies, among others. Adding a collagen supplement to your daily regimen is essential for optimal health and functioning.

Surprising Health Benefits of Collagen

So in addition to the external benefits of collagen, what else can it do for you? You might be surprised.

1. Helps Repair a Leaky Gut

Nearly 80% of your immune system is housed in your gut. One of the main reasons I use collagen supplementation is to help repair a leaky gut. When you have a leaky gut, toxins, food particles, and infections can pass through your intestinal wall and into your bloodstream, causing inflammation. Over time this chronic inflammation can lead to autoimmunity. Therefore, if you have been diagnosed with an autoimmune disease or thyroid condition (the vast majority of which is autoimmune) then you likely have a leaky gut and you would benefit from adding collagen into your diet.

That’s because your Intestinal wall is made up of microscopic folds or “villi” which are actually built of collagen. The amino acids in collagen quite literally, “seal the leak” or perforations by supporting cellular health and tissue growth.

2. Improves the Appearance of Hair, Skin, and Nails

Hair loss and skin issues can be symptoms of thyroid dysfunction, as well as the normal aging process. As you age, you may have noticed that your skin has become looser and less elastic – and there may be wrinkles or creases where your skin was once more smooth and supple. You might also experience brittle nails, peeling, splitting or breakage. Your hair may also begin to thin and become dry and brittle.

This is because collagen protein is essential to healthy hair, skin, and nails. As I mentioned, your natural production of it decreases as you age. Increasing collagen intake can go a long way to make your skin appear more firm and smooth. It can also impact the appearance of your hair’s fullness and shine.1

Many people don’t realize that by adding collagen to your diet can also help in reducing the appearance of cellulite and stretch marks. When skin loses its elasticity and becomes thin, cellulite becomes more obvious. Collagen can help to increase moisture retention, boost elasticity, and helps smooth out that dimpled appearance, as well as those fine lines.

3. Impacts Joint Health

Much like oil in a car, collagen allows your joints, tendons, and ligaments to glide and move easily. With age, and as your collagen production depletes, your joints can become stiff, swollen and painful, even causing a lack of mobility. Collagen contains the amino acids glycine and proline, which help to support joint mobility and a healthy inflammatory response.

4. Supports Weight Management

Collagen can even help you manage your weight. Glycine, the amino acid I mentioned earlier, forms muscle by converting glucose into energy. Having more lean muscle tissue gives your metabolism a boost because muscle burns more calories than fat. Essentially, collagen helps to turn your body into a fat-burning machine, even when you’re at rest. There is some evidence to also suggest that supplemental collagen may support a feeling of fullness after you eat.

5. Maintains Your Heart Health

Proline, which is found in collagen, can impact the depositing of fat in your arteries and the repair of tissues within them. Arterial fat may play a role in blood pressure and hardening of the arteries.

6. Supports Bone Formation, Growth, and Repair

Calcium is not the only component for healthy bones. Your bones are ⅓ collagen, which gives them their flexibility. Your bone cells are constantly turning over, and adding collagen protein to your daily diet may support both health by increasing bone mineral density. Several studies have shown that osteoporosis can be impacted by supplementing with hydrolyzed collagen.2

7. Impacts Detoxification and Liver Function

The toxins we are exposed to every day must be processed by your liver to be removed from your body. Glycine, which is found in collagen, can support your liver during the potentially damaging detoxification process.3 This is particularly welcome news for those of you who consume alcohol, a toxin I suggest you avoid. As if all this weren’t enough, glycine may even support a calming and restful sleep. It’s one of the reasons I love to drink collagen powder in my hot tea before bedtime.

How to Add Collagen into Your Diet

I highly recommend supplementing your diet with collagen. Where can you find good sources? Of course, there are collagen-rich foods (spinach, kale, tomatoes, beets, fish and many others), and bone broth has become wildly popular in recent years as an excellent source of collagen. However, many people find it inconvenient to incorporate bone broth into their diets or go through the process of making it at home.

I take a collagen supplement every day in a convenient powder form. Hydrolyzed collagen, like that found in The Myers Way® Collagen Protein is a unique combination of amino acids in concentrated levels that promotes rapid reproduction of blood cells for healing and conditioning over other proteins, especially for bone and joint health care.

The Myers Way® Collagen Protein is made from grass-fed, pasture-raised cows, is non-GMO, gluten-free and kosher.

The low molecular weight protein is easily digested in just minutes after consumption. It will not congeal in cold liquids because it has been hydrolyzed for quick assimilation and improved hydration of your connective tissue.

I simply add it into my smoothie each morning or a hot cup of tea. It is a great source of protein with 12 grams per serving. It has no taste and can be added to juices or even a glass of water.

At a minimum, to help repair a leaky gut, take 1-2 rounded tablespoons per day.

The many beneficial effects of collagen go far beyond “skin-deep”! With my convenient, ready-to-use powder, you can easily make it a part of your daily health regimen.

The post The Top 7 Health Benefits of Collagen appeared first on Amy Myers MD.

5 Best Gut-Nourishing Foods

Summer is here! It’s a beautiful season when you need all your energy and good health for all the fun you’ll want to have. You definitely don’t want illness, fatigue, allergies, or digestive issues to slow you down. To ensure that you are enjoying the best health this season, you have to take care of your gut, the home of your immune system, first.

The good news is that when you are eating a nutrient-dense, anti-inflammatory diet, including avoiding gluten and dairy, you can protect your gut and repair any damage. Here are my top five gut-nourishing foods that can benefit your gut health and overall well-being. Each one is tasty and easy to incorporate into your diet.

1. Bone Broth

This one is my favorite! It’s absolutely delicious and simply one of the best foods you can eat for your gut. Bone broth is a nutrient-dense liquid that contains brewed bones and connective tissues. Because of this, it’s one of the best natural sources of collagen, which helps maintain a healthy intestinal barrier.

You can make bone broth from organic, pasture-raised beef, free-range chicken, or wild-caught fish bones. Drinking it cannot only benefit your gut health it can also support your joints, metabolism, immune system, and overall well-being.1,2,3,4 Due to its glutamine and amino acid content, bone broth may also impact gut inflammation, and assist with leaky gut syndrome and other gut issues.5,6,7 Drink bone broth regularly for a healthy gut, or use it as a base for a nourishing soup.

Of course, you may not want to sip hot broth in the summer months. However, you can still get the benefits of collagen with my collagen protein, which is delicious and cooling in an icy smoothie. When you’re really in a hurry and don’t have time to eat (let alone cook!) a gut-supporting smoothie with collagen is a great option.

2. Dandelion Greens

Chances are, you have some dandelions in your backyard. They can grow practically anywhere and you may think they’re a weed. However, they are actually free food!

Dandelion greens are incredibly nutritious and beneficial to your health. You can chop them up and use them as a garnish. They’re edible raw or cooked and make a great addition to your leafy green salad blend. Besides the greens, you can also eat their flowers, stems, and roots for additional health benefits, such as balancing your blood sugar, lowering your blood pressure, and reducing inflammation.8,9,10

Dandelion greens may improve gastric motility in your body. This means that they may help the rate that food passes through your stomach by increasing pressure within the stomach and relaxing the muscles between your small intestine and stomach. They may reduce inflammation in your digestive system, and reduce the risk of pancreatitis. Furthermore, dandelion greens may prevent liver enzymes levels from rising too high and protect your liver as a result.11,12

3. Asparagus

Asparagus is a delicious vegetable that, while it has the side effect of making your pee smell funny, is excellent for your gut health. Asparagus is versatile and easy to cook. You can enjoy it steamed, grilled, sauteed, or baked, as part of a salad or a soup, as a side dish, or as part of some baked vegetables. Roasting asparagus is my favorite method!

It’s rich in potassium, fiber, vitamin A, B6, C, and thiamine. Asparagus also has inflammation-fighting antioxidants that further reduce your risk of inflammation, pain, and disease.13

It’s also rich in the indigestible fiber inulin that works as a prebiotic to feed the healthy bacteria in your gut. Because of this, if you’re currently dealing with SIBO or Candida, (find out if you are exhibiting symptoms of SIBO here or Candida here) it’s best to limit this vegetable until you’ve got it under control.

Once you do, this veggie can help better nutrient absorption and lower your risk of gut issues.14,15 The soluble fiber in asparagus also allows the food to move through your gut smoothly. This soluble fiber dissolves into a gel-like substance to help trap bacteria, sugar, and toxins, and move them out of your body quickly.

4. Jerusalem Artichokes

Their name may be confusing, however, Jerusalem artichokes are not related to the globe artichoke you may also love. Jerusalem artichokes, sometimes called sunchokes, are actually a species of sunflower with a delicious, nutrient-dense, edible tuber. Because they come from the ground, they are also known as the “earth apple.”

Jerusalem artichokes are rich in nutrients such as potassium, thiamine, and fiber. Just like asparagus, they are rich in inulin, so it’s best to enjoy this vegetable when you are recovered from SIBO or Candida overgrowth to help keep your gut’s microbiome in balance, lower inflammation, and enhance digestion. Being a fiber-rich food, they can aid the absorption of nutrients, and prevent constipation, diarrhea, and gut discomfort. They may also prevent metabolic disorders and strengthen your immune system.16,17

Jerusalem artichokes can be found in the produce aisle and are an excellent alternative to potatoes. You can prepare them very similarly to potatoes by steaming, baking, sauteing, or boiling them. If you want, you can even enjoy them raw.

5. Seaweed

Seaweed, a form of algae considered a “sea vegetable,” is an extremely versatile food source. It grows along the rocky shorelines and is particularly popular in Asian countries, such as Japan, China, and Korea

Seaweed is rich in free-radical grabbing antioxidants that support your body’s healthy inflammatory response. It is a fantastic source of fiber, hence it promotes gut health and digestion. It can feed good bacteria in your gut and help to balance your gut microbiome effectively. Lastly, the polysaccharides in seaweed may aid the production of short-chain fatty acids that provide nourishment, support, and protection to the cell lining of your gut.18,19,20

To enjoy the benefits of seaweed, you can make a seaweed salad, add it to dressings, add a dash of seaweed flakes to your salad and meals, snack on nori, or enjoy spirulina in your smoothies. You can purchase crunchy nori seaweed snacks at Thrive market or your local health food store. My delicious Organic Greens powder is also rich in spirulina, making it an easy way to incorporate this food into your diet, especially if you don’t care for the taste of seaweed.

For optimal gut health, eat an anti-inflammatory diet, avoid gluten and dairy, consume these five gut-friendly foods, and add collagen protein to your diet. I custom formulated my own collagen powder from grass-fed, pasture-raised beef to maintain and promote optimal gut lining health for greater digestive comfort.

It’s also rich in conditionally essential amino acids that many of us are lacking, plus it’s packed with amino acids and peptides that help maintain and promote optimal gut lining health. Collagen protein helps banish bloating, gas, and those awkward tummy rumbles. When your gut is happy your whole body benefits.

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Bacon Ranch Pasta Salad

This fabulous Bacon Ranch Pasta Salad copycat recipe is low carb, keto friendly, AIP, Paleo, and Whole30 compliant! Right in time for summer, it’s an easy and healthy recipe to make ahead and serve at your next BBQ. This cold pasta salad is gluten free because it uses heart of palm noodles in place of traditional bowtie pasta. Make it with store-bought mayo for a simple approach, or whip up a batch of the eggless mayo for an alternative dressing option. I’ve created this as a side dish recipe (it’s great to bring along to a summer party!) but you can add chicken to make it a great main dish on a steamy summer night. We get a lot of those in Austin!

A Great Make-Ahead

This Bacon Ranch Pasta Salad can be made in advance and kept in the refrigerator for up to a week. I’ve made this recipe for a Sunday afternoon get-together, then portioned out the leftovers to take to the office for lunch along with chicken or chilled grilled salmon. Both are great additions to this wheat-free pasta dish! In fact, I recommend making the salad a day ahead so the flavors can blend overnight.

How do I prep Heart of Palm noodles?

This is one of my new favorite ingredients! Noodles made from the heart of palm vegetable are delicious. If you can’t find a ready-made variety, you can julienne the hearts of palm to make the same noodles with a little more effort.

Heart of palm noodles are super easy to prep! It’s as simple as opening a can or bag of the noodles, draining the water, and soaking for about 30 minutes in water or coconut milk to neutralize the flavor. No need to cook these at all, after they’ve soaked they’re good to go!

Easy to customize for your taste

You can easily customize this recipe. The ranch seasonings and herbs can be switched with substitutes if you have a personal intolerance to one or more included in the recipe below. I’ve swapped the parsley for dried cilantro, and left out the garlic and onion when I was serving this to friends following a low-fodmap diet.

You might find you want to mix up the vegetables in this recipe for a new variation. Try swapping the broccoli for celery and diced apple, or adding chopped avocado if you plan to serve the dish right away.

Can I make this Bacon Ranch Pasta Salad without mayo?

You can make this pasta salad recipe with or without traditional mayo. If you choose to use mayo, I recommend one made with avocado oil.

Some people, like those following an autoimmune diet and anyone who avoids eggs, might like to make this pasta salad without traditional mayonnaise. For you, I’ve included an eggless mayo recipe, which is equally delicious. In fact, I alternate between regular mayo and this dressing just for a change of pace!

Bacon Ranch Pasta Salad






Course

Side Dish


Protocol

Autoimmune Solution (AIP), Candida Breakthrough® and SIBO, Elimination Diet, Paleo, Thyroid Connection








Ingredients

Ingredients for Pasta Salad3 cans heart of palm noodles (or 4 cups julienned heart of palm)1 cup broccoli florets1/2 cup green onions diced (omit for SIBO protocol)5 slices bacon3/4 cup mayo (use recipe for egg-free mayo below for AIP option)1 Tbls dried chives1 Tbls dried parsley1 tsp dried dill1 tsp granulated garlic (omit for SIBO protocol)1/2 tsp sea salt1/2 tsp onion powder (omit for SIBO protocol)1 lemonIngredients for Eggless, AIP Mayo2/3 cup avocado oil1/4 cup extra virgin olive oil1/4 cup +2 Tbls palm shortening2 tsps apple cider vinegar1 tsp garlic powder (omit for SIBO)1 Tbls The Myers Way® Collagen Protein3/4 tsp sea salt

Servings:

Units:
MetricUS Imperial

Instructions

Method for the Pasta SaladStrain the noodles from the water in the can. Place noodles in a bowl of water or coconut milk. Set aside to soak for 30 minutes to neutralize the flavor.In the meantime, bring 3 cups of water with a pinch of salt to a boil over high heat. Meanwhile, wash and cut off the florets of your broccoli. Discard the stalks. Add the florets to boiling water. Blanch the florets for about 4 minutes until tare bright green and crisp-tender. Drain well and set aside.
Cook the bacon over medium heat. Drain, then chop. Chop green onion and set aside.Add the chives, parsley, dill, garlic, sea salt, and onion powder to ¾ cup of mayo or the alternate dressing. Stir to combine.Add all ingredients to a large bowl and stir until everything is evenly coated. Let chill in the refrigerator for about 20 minutes before serving. Prior to serving, add a squeeze of fresh lemon juice to brighten the flavors.Method for the Eggless, AIP MayoUsing a stand or hand mixer, combine all ingredients and mix on medium or high speed for 8-10 minutes, until soft peaks form. Store covered in a glass jar in the refrigerator for up to a month.

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8 Natural Ways to Relieve Belly Pain

Belly pain. We’ve all had it at one time or another. While there are many reasons this may be happening, in my experience, the root cause is usually a leaky gut. This condition arises when the tight junctions in your intestinal wall open up, allowing toxins, microbes, and undigested food particles to escape into your bloodstream. This can cause a variety of issues including common digestive problems with symptoms of painful gas, bloating, diarrhea, or irritable bowel syndrome.

To truly solve this problem, you’ll need to heal your gut. Gut health is so important because your gut is home to 80% of your immune system. Fortunately, there is a natural way to fix a leaky gut. And while you are taking that first step toward healing your gut and eliminating those painful symptoms once and for all, I’ll share my seven quick ways to beat belly pain in the short term.

Remember, however, you know your body best. If you suspect another issue is the cause of your belly pain, or you wish to begin an exercise regimen, seek the advice of your healthcare professional. Now, let’s get started on getting to the root of the problem and then I’ll cover the tips that will give you some relief right now!

1. The 4R Approach

Take the steps you need to heal your leaky gut, support your digestive system, and return to optimal health. Repairing your gut is the first step in supporting your digestive system, and restoring your health. By overcoming leaky gut, you can reverse your symptoms and reduce your risk of the digestive issues that can lead to belly pain in the first place.

Remove: The first step is to remove the bad. This means ditching the inflammatory foods that can damage your gut such as gluten, dairy, corn, soy, and eggs. It also means avoiding ruly as toxic foods, including sugar, caffeine, and alcohol. You’ll also want to resolve any gut infections you may know even know you have. This could include Candida overgrowth, Small Intestinal Bacterial Overgrowth (SIBO), or parasites.

Replace: Next you’ll replace the bad with the good. At the same time you are eliminating elements that are harming your gut, you can add back the essential ingredients for proper digestion and absorption, such as digestive enzymes to assist your body’s intestinal repair and inflammation responses.

Reinoculate: Beneficial bacteria live in your gut and not only assist you with digestion, they also form the basis of your immune system. These bacteria are easily killed off by medications including antibiotics or overwhelmed by infections or parasites. It’s critical to restore beneficial bacteria to reestablish a healthy balance of good bacteria. Fortunately, that’s easy to do with my four-strain probiotic that carries the maximum potency to restore gut balance.

Repair: It’s essential to provide the nutrients necessary to help your gut repair itself. My most comprehensive weapon is Leaky Gut Revive®, which nourishes and soothes your gut cells, restores your gut’s natural mucosal lining, and maximizes gut-mending fatty acid production. Another one of my favorite supplements for supporting great gut health is collagen, which is rich in amino acids that quite literally, “seal the leaks” or perforations in your gut by repairing damaged cells and building new tissue.

2. Stretch

There are gentle movements to ease the pain from your gut and promote blood flow so that your stomach gets some relief. Although I do not recommend going full yogi when your gut is tight, uncomfortable, and possibly cramping, these stretches will provide you with soothing results.

Knee to chest: Pull your knees into your chest and hold them there. Feel free to rock side to side and forward and back to massage your lower back and ease tension in the middle of your body. This move is great if there is a build-up of gas or uncomfortable belly-bloat. It’s also called the “wind-relieving pose,” so you may want to save this for a time when you’re alone.

Ball to arrow pose: It is similar to the knee to chest pose and incorporates more movement. Pull your knees into your chest and hold them there, then stretch your arms above your head and point your toes so that you’re stretching as straight as an arrow.

Spinal twist: Lie down, hug your knees and inhale. As you exhale, drop your knees to one side, using your hand to push them down gently. Then, turn your head and stretch your arm out to the opposite side. Stay in this position for a few breaths. Inhale, and return your hands and knees to center. Repeat on the other side.

3. Walk It Off

A gentle walk will stimulate your digestion, and promote healthy blood flow and movement in your gut. In a small study investigating the effects of mild activity on bloating and pressure in the gut, researchers found that gentle exercise increased gas passage and helped prevent gas retention.1 This is true even for those suffering from IBS and other gastrointestinal conditions.

If a meal contaminated with inflammatory and toxic foods makes its way into your diet and you experience stomach pain soon afterward, a short walk will do a load of good to get the juices flowing and your digestion moving.

4. Belly Rub

Have you noticed immediate relief from belly pain when you press your hand against your stomach? It is practically a reflex to grip your abdomen at the onset of cramps or stomach pain. Similar to the way that a gentle back rub could be the soothing touch you need at the end of a long day, your stomach may need some help relaxing. A gentle massage around your stomach during times of discomfort increases circulation and eases feelings of tightness. The gentle pressure and relaxing effect improves organ function, stimulates digestion, and releases muscle spasms.

To gently massage your stomach—A.K.A. giving yourself a soothing belly rub—place the tips of your four fingers against your lower abdomen just inside the right hipbone. Press gently and move all four fingers up your abdomen. Staying below the rib cage, travel to the left side of your abdomen and move down toward just inside the left hipbone. Repeat this circular motion for 5-10 minutes.

If you feel any pain during this process, you can apply less pressure or try another one of these tips.

5. Hot Water Bottle

Have you ever seen someone put a hot water bottle on their stomach and thought, “Wow, I will never be that old-fashioned?” Let me tell you that when you’re in pain and need some fast relief, a hot water bottle works wonders. Applying warmth to your stomach will soothe aches, pains, and cramps by drawing blood to the area and improving circulation in the gut.

Heating pads require electricity and can get pretty hot which is why I prefer the more mild and soothing effect of a good old fashioned hot water bottle. Plus, you can sleep with a hot water bottle. I don’t recommend sleeping with a heating pad; you run the risk of burns or even an electrical fire.

6. Peppermint Oil

A compound in peppermint known as menthol helps calm spasms in the stomach and intestines, and it may also reduce gas build-up and pain.2 A cup of peppermint tea goes a long way to ease the pain and discomfort associated with belly bloat, stomach cramping, and other digestive issues. Peppermint oil can also be applied directly to the skin. Put a couple of drops on your middle and pointer finger, press them against your abdomen, and move your fingers in a clockwise motion around your belly (It’s a belly rub with a boost!). The leaves of peppermint can also be added to sweet and savory dishes alike to promote your digestion and reduce the risk of digestive discomfort.

7. Fennel Seeds

Fennel seeds are aromatic and sweet, with a flavor similar to anise. You can use fennel seeds for various digestive concerns as they may help to relax the colon and encourage digestion in the gut. The easiest way to consume fennel seeds is, you guessed it, tea! Fennel is a common ingredient in store-bought digestive teas along with peppermint and caraway. You can make a pure fennel tea at home by crushing the seeds and steeping them in hot water for about 10 minutes. However, they can be inflammatory, so you’ll want to skip them during the first 30 days of an autoimmune regimen or The Myers Way® protocol.

8. Baking Soda

When your stomach is feeling bubbly and acidic, baking soda could be your best friend. Drinking a glass of water with ¼ to ½ teaspoon of baking soda dissolved in it will balance the pH levels in your stomach and neutralize the effects of stomach acid.3 Although this is an effective way to beat stomach pain, I don’t recommend using it every day or even within 2 hours of other medications. Do speak with your healthcare professional about the use of baking soda if you are pregnant, nursing, or taking medications.

Remember, if you’re experiencing something more than occasional discomfort, you’ll need to heal your gut to banish your belly pain for good. Leaky Gut Revive® is my number-one tool to heal your gut. My optimized formula includes slippery elm root and marshmallow root which help make Leaky Gut Revive® the absolute best supplement for anyone concerned about leaky gut and intestinal health. It dissolves easily into any liquid, hot or cold, so it’s easy to add to your everyday regimen.

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