by Bianca Garilli, ND Sleep plays an important role in foundational health with inadequate amounts contributing to risks associated with obesity, type 2 diabetes (T2D), metabolic syndrome, hypertension and cardiovascular disease.1 One study reviewing the relationship between insufficient sleep and chronic health issues concluded, “Sleep duration of less than 6 hours is a risky behavior for the development of chronic diseases, particularly stroke and cancer, and should be therefore addressed in public health campaigns.”2 Studies have shown that the risk…

by Bianca Garilli, ND In the constant quest for improving performance, ultra-endurance athletes often alter exercise and dietary habits hoping to optimize peak physical and mental health. With this goal in mind, the ultra-endurance athlete community has turned its attention to the potential benefits of a low-carbohydrate diet. This is in stark contrast to the previously long-held approach of consuming a high-carbohydrate diet before, during and after exercise.1 Crucial to peak performance is the availability of adequate glycogen throughout the…

by Romilly Hodges, MS, CNS Dynamic Bone Bone is not a static entity in our body. Our body is continually actively forming bone, as well as breaking it down—a process called bone remodeling. Osteoblast cells are responsible for forming bone matrix, a collagen-proteoglycan mix that can bind mineral salts, mostly as calcium hydroxyapatite. Osteoclast cells are active in resorbing bone matrix by secreting cathepsin K proteases that catabolize bone collagen, and hydrogen ions that lower the surrounding pH and solubilize minerals. A healthy…

by Lewis Chang, PhD Fish oil is rich in omega-3 fatty acids EPA and DHA. Increased intake of EPA and DHA is beneficial for cardiovascular health, cognitive function, mental health, maternal and child health, immunity and inflammation. EPA and DHA supplements are becoming more and more popular across a wide diversity of people; from healthy individuals to vulnerable populations with impaired health. Higher omega-3 concentrations may compete with fatty acids such as arachidonic acid for metabolizing enzymes. The interaction results…

by Bianca Garilli, ND, IFMCP Endurance-trained athletes must maintain excellent physical fitness in order to regularly perform activities requiring large quantities of sustained energy. Nutrition plays a major role in their ability to achieve superior athletic goals. However, athletes often do not meet recommended nutritional requirements based on sport, age and sex.1 A study conducted in 146 endurance athletes from Lithuania found that 80.8% of endurance athletes used lower than recommended amounts of carbohydrates in their diet, while more than…

by Ashley Jordan Ferira, PhD, RDN We are a stressed society, and our children are not immune. Stressors originating from home life and school (e.g. academic performance concerns, peer exclusion, social pressure, bullying, etc.) can result in negative short- and long-term consequences on children’s mental wellbeing, physical health and quality of life (QOL).1 It is estimated that in the 3-17 year age group of US children: 3% suffer from anxiety; 2.1% have depression; and 3.5% have behavioral or conduct problems.2…

by Bianca Garilli, ND Every 65 seconds someone in the US develops Alzheimer’s disease (AD), resulting in approximately 5.7 million Americans currently living with this condition. These numbers are expected to rise dramatically over the next several decades with projections of nearly 14 million people living with AD by the year 2050 and an associated $1.1 trillion in healthcare costs.1 AD is the most common form of dementia, characterized by impaired cognitive capacity beyond what is considered part of “normal…

by Lewis Chang, PhD As the prevalence of obesity continues to increase worldwide, the search for the most effective diet(s) for weight loss continues. Whether one diet is better than another—such as the low-carb vs. low-fat diet approach—is still being hotly debated. Regardless, researchers have noticed substantial inter-individual differences in weight loss success (or failure) in response to the same diet. It has been speculated that variations in certain genetic makeups or physiological traits in the population may be responsible…