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Is intermittent fasting a good idea for people with thyroid issues?

It’s a common question. After all, we know that the thyroid gland is a sensitive barometer of overall caloric sufficiency in the body. If a fast sends a message of caloric insufficiency, and the body thinks “times are tough,” the thyroid may presumably down-regulate its function to slow down the metabolic rate and preserve energy and nutrients. Caution is justifiable.

What Happens to Thyroid Function When You Fast?

It’s all going to be specific to the individual fasting, of course, but here’s what studies of humans have shown:

In 1978, researchers placed 45 obese human subjects on a 4-day fast, studying their thyroid hormones levels before and during the fast, and after refeeding. Everyone’s TSH (thyroid stimulating hormone) and T4 (inactive thyroid hormone) went up during the fast. Everyone’s T3 (active thyroid hormone) dropped. Men saw bigger changes than women. When they supplemented T4 during the fast, T3 still dropped. When they supplemented T3, T3 was maintained.

• After the fast, what the people ate affected whether their thyroid hormones recovered.
• Those who ate pure carbohydrate saw their T3 return to normal.
• Those who ate mixed meals of fat, carbs, and protein saw their T3 return to normal.
• Those who ate only protein still had lower T3.
• Those who ate only fat still had lower T3.

Summary: A four-day fast depresses thyroid function in obese people without preexisting thyroid issues. Refeeding with carbs and/or a mixed meal restores it; protein or fat alone does not.

In 1980, researchers placed obese human subjects with normal thyroid function on a 10-day fast. Prior to fasting, they ate 1500 calories per day for five days. During the fast, their T3 levels dropped from 167 ng/dl to 86 ng/dl despite repeated infusions of thyrotropin releasing hormone (TRH), to which they were unresponsive. Normally, TRH will cause TSH to rise, thereby stimulating thyroid hormone production, but this didn’t happen during the fast.

After fasting, five days of 1500-calorie refeeding still weren’t enough for T3 and TSH responsiveness to TRH infusions to fully recover.

Summary: A 10-day fast depresses T3 levels and thyroid responsiveness to thyrotropin releasing hormone, even after five days of refeeding.

What about shorter, less extreme fasting? Most people reading this aren’t doing 4- or 10-day fasts. They’re doing truncated eating windows. They’re skipping meals for a day, here and there. Do we have any studies on thyroid function during those types of fasts?

In Ramadan fasting, you eat before sunrise and fast until sunset. During the fast, you abstain from both food and drink (even water). Ramadan fasting is less extreme than four-day or 10-day all-out fasts and thus a bit more relevant to the average IFer.

In healthy Muslim males, Ramadan fasting has no effect on thyroid function or hormone levels. Other than minor fluctuations, TSH, T3, T4, and all other measures of thyroid function remain virtually unchanged in males during Ramadan.

Women may experience drops in T4 and T3 during the last few days of Ramadan.

Most interestingly, Ramadan fasters who are hypothyroid patients taking thyroid hormones generally do not have to increase their dosages during Ramadan. In fact, they see improved quality of life following the month of fasting.

How About Alternate-Day Fasting?

In one study, groups of people with subclinical hypothyroid and normal thyroid status were either placed on alternate-day fasting (25% of calories on fasting days, 125% of calories on non-fasting days) or calorie restriction (75% of calories in perpetuity) for six months. Both groups lost about the same amount of weight and body fat. In hypothyroid patients, fasting produced greater improvements in fasting insulin and insulin resistance.

In other words, it worked about as well as (and in some respects, better than) calorie restriction.

That’s about it for published research on the effects of fasting on thyroid function in both euthyroid and subtly hypothyroid people. While there weren’t any studies I could find looking at the effects of intermittent fasting on clinically hypothyroid people, I think we can make some inferences on fasting and hypothyroidism.

Tips for Fasting When You Have Thyroid Issues

1. Make sure you’re replete in the thyroid-relevant nutrients.

Like:

• Selenium: for converting T4 to active T3
• Iodine: for making thyroid hormone
• Zinc: for thyroid function

2. Don’t combine fasting with extreme calorie restriction.

What really seems to destroy thyroid function is chronic calorie restriction—going “without” for weeks, months, and years on end. Your thyroid is always watching you, watching the signals you send. Feasting and fasting sends a signal of abundance. Reducing calories by 20% for months sends the opposite signal, and reduced thyroid function may be the result.

If you fast, make sure you eat enough food when you actually eat.

3. If you’re hypothyroid but have it under control with thyroid hormone, fasting will probably work for you.

Taking thyroid hormone the right way effectively renders you euthyroid (normal thyroid function). You can proceed with fasting without much worry; just monitor your thyroid hormones and track your subjective impression of how it’s going.

4. If you’re subclinically hypothyroid, fasting is probably okay.

Research linked above shows that people with subclinical hypothyroid can benefit from alternate day fasting (where the “fast” day is actually a super low-calorie day and the “fed” day involves eating extra food).

5. If you’re hypothyroid and trying to fix it naturally, long fasting is probably not a great idea.

One of T3’s roles is to protect the muscle from atrophying during fasts. If you have low T3 and want to handle it naturally, launching into a fasting routine will probably be counterproductive and may even speed up muscle loss. This is exactly what you don’t want to happen during a fast.

Get the hypothyroidism handled before you try a serious fast (~24 hours+).

6. If you’re hypothyroid and trying to fix it naturally, shorter eating windows may help.

I don’t recommend 24 hour+ fasts for hypothyroid patients going it alone, but I do think there’s an argument for a shorter eating window, especially if that eating window falls during the daylight hours.

Like everything else in the body, thyroid function follows a circadian rhythm. Food is a powerful circadian entrainer. If you’re eating at all hours of the day and night, or packing most of your calories late in the day and on into the evening hours, this may throw off your circadian rhythm and your thyroid function along with it.

Conversely, if your eating window is from 9 a.m. to 5 p.m., you’re eating with the sun, which syncs your biological clock with the objective daytime.

7. Be careful on the extended fasts.

I don’t recommend them for hypothyroid patients, but I know you’re a curious, experimental bunch who will try it regardless. If that’s you, be cautious. Listen to your body. Track your numbers. Don’t be afraid or feel ashamed if you have to cut the fast short with a meal.

8. If it feels stressful, it probably is.

Stress inhibits the conversion of T4 to T3, thereby reducing the level of active thyroid hormone in your body. Don’t ignore stress, especially if it’s the fasting that seems stressful.

9. If fasting affects your sleep, it’s probably affecting your thyroid.

Adequate sleep is a bare minimum requirement for good thyroid function. Some (but not all) people report worse sleep when fasting. Others (but not all) report better sleep when fasting. This could go either way—just make sure you know which way it’s affecting you and your sleep.

That’s about it. The subject isn’t as extensively researched as I’d like, and there’s a lot of individual variation, but we have a decent amount of info to go on and can make some decent inferences. If you have any questions about fasting and hypothyroidism, ask down below. I can probably pick Elle Russ’ brain (the real thyroid expert around here) for some input, too.

Take care, everyone!

References

Azizi F. Effect of dietary composition on fasting-induced changes in serum thyroid hormones and thyrotropin. Metab Clin Exp. 1978;27(8):935-42.

Burman KD, Smallridge RC, Osburne R, et al. Nature of suppressed TSH secretion during undernutrition: effect of fasting and refeeding on TSH responses to prolonged TRH infusions. Metab Clin Exp. 1980;29(1):46-52.

Sheikh A, Mawani M, Mahar SA. IMPACT OF RAMADAN FASTING ON THYROID STATUS AND QUALITY OF LIFE IN PATIENTS WITH PRIMARY HYPOTHYROIDISM: A PROSPECTIVE COHORT STUDY FROM KARACHI, PAKISTAN. Endocr Pract. 2018;24(10):882-888.

Akasheh RT, Kroeger CM, Trepanowski JF, et al. Weight loss efficacy of alternate day fasting versus daily calorie restriction in subjects with subclinical hypothyroidism: a secondary analysis. Appl Physiol Nutr Metab. 2020;45(3):340-343.

Ucci S, Renzini A, Russi V, et al. Thyroid Hormone Protects from Fasting-Induced Skeletal Muscle Atrophy by Promoting Metabolic Adaptation. Int J Mol Sci. 2019;20(22)

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When I was growing up, there was no such thing as cell phones or even the Internet, and that was not too long ago. We popped dimes in the payphone and got caught up on current events by reading the newspaper or watching the local news. Today, most people wear their mobile device like a […]

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Hi folks, this post comes from Erin Power, coaching director for Primal Health Coach Institute. Erin plans to post frequently to share the tips, tools, and proven strategies she’s used with her clients, students, and graduates over the past decade regarding motivation, inspiration, and achieving goals. Enjoy!

You’ve likely seen the stats. Up to 92% of people never get the satisfaction of achieving their goals. But it doesn’t have to be that way.

Maybe your goal is to stick to a six-hour eating window. Or improve the quality of your sleep. Or stop consuming industrialized oils.

All fantastic goals.

But without the right approach, you’ll be joining the ranks of the defeated faster than you can say metabolic flexibility.

Why Accountability Is Key

You might be telling yourself, “I’ve always been addicted to sugar”, or “these extra 40 pounds just love me too much.” While those statements might have been true for you in the past, there’s a big difference between people who reach their goals (i.e. get off the sugar addiction rollercoaster or drop the weight for good) and those who don’t.

And that’s accountability.

Personally, I love teaching my clients to be responsible for their own actions, versus relying on me to hold them accountable. I provide the education and support, but when it comes to accountability, it’s best to be your own biggest advocate. That means taking charge of your circumstances by getting clear on your goals—and the reasons why you want to achieve those goals. There’s plenty of science behind this approach too.

In 1977, social cognitive psychologist, Albert Bandura proposed a concept he referred to as self-efficacy. It’s the idea that if people believe they can change their behaviors, they’ll be more successful at doing so. Dozens of studies have been published based on the topic, including this one that investigated the effects of self-efficacy on weight loss. During the study, overweight subjects were assigned to high or low self-efficacy groups and told to follow a weight loss program within the context of self-control. As you might expect, researchers found that the high self-efficacy group lost substantially more weight than their low-efficacy counterparts.

Another way to stay accountable is to have a partner—someone who has the same, or similar goals, as you do. Together, you commit to taking the necessary steps to lock in new behaviors, checking in with each other regularly and holding each other accountable. It could be in the form of a gym buddy, a co-worker you walk with at lunch, or an online group focused on intermittent fasting.

And I’m not alone on this theory.

In a study conducted by Dominican University of California psychology professor, Dr. Gail Matthews, participants wrote down their goals, then half the group was asked to send regular progress reports to a friend. The results showed that the group who had an accountability partner was 76.7% more successful at achieving their goals than the group that didn’t.

I’m actually using an accountability partner right now to make sure I’m up at 5:00 a.m. for gratitude practice and meditation. We call each other at 5:15 every morning to see if we’re awake and haven’t mashed the snooze button (we’ve also committed to getting to bed no later than 9:30 p.m. so we aren’t skimping on sleep). Because we have the same goal, it works beautifully.

My 5 Step Accountability Plan

Here’s a tool you can use to develop accountability on both a personal and peer-to-peer level. Create your plan by answering these five questions:

What’s your specific goal?

Rather than attempting to: “skip the banana and yogurt and instead break the fast with an epic protein-forward meal”, get more detailed by saying, “Tomorrow for my break-the-fast meal, I’ll fry up three eggs and one of those sausages I got from the farmer’s market.” Specificity makes it easier to know if and when you’ve reached your goal. Like I mentioned above, you can increase your accountability by partnering with someone who has similar goals as you do. (Maybe you think it sounds strange to have an accountability partner for breakfast, but in the name of achieving your health goals, why not?)

What new habits will you put into place?

To be successful, you have to identify the actions you’ll be taking—ask yourself what you’ll be doing and when you’ll be doing them. Using the example above, you’d need to figure out:

• what time you’ll want to eat breakfast
• whether you’ll need to set your alarm 15 minutes earlier to have the time to prepare it
• whether you’ll need to run to the store on the way home from work tonight to pick up some eggs or butter
• how you’ll track your progress on this goal.

How will you assess how you’re doing?

Check in with yourself regularly. Using a tracking app or journal is a great way to monitor your progress. These methods make it really easy to see if you’re being consistent with your actions, plus the act of recording your new behavior helps you feel successful as you work toward your goal. If you’re working with an accountability partner, you still can—and should—track your progress, but it’s also important to schedule regular appointments with each other to check in.

What’s your why?

You might discover that you’re not being as consistent with your actions as you’d like. That’s where finding your why comes in. Really thinking about why this goal is important to you and why that matters can help solidify your actions. It might also make you realize that your goal isn’t realistic—or it’s not as important as you once thought. Use my Whyx5 Method to help uncover your true motivation for change.

What are the consequences of not reaching your goal?

Behavior change can be hard, but often times doing nothing—or sabotaging your own efforts—ends up being harder in the long run. Visualize how you’ll feel if you don’t hold yourself accountable. And in contrast, how will you feel if you do?

How to Create an Accountability Plan

I can’t say it enough. One of the most common differences between people who reach their goals and those who don’t is accountability. Being responsible for your own actions is key if you want to be successful. And partnering up with someone who has similar goals is like the protein-packed icing on the cake. Got goals you’ve been trying to reach? Create your own accountability plan by following these five steps:

1. Get specific about your goals
2. Identify your new habits
3. Check in regularly
4. Remember why it’s important
5. Consider the consequences

The post The Foolproof Way to Increase Your Odds of Reaching Your Goals appeared first on Mark’s Daily Apple.

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You’re on your way to helping your female clients (or yourself) through critical issues like body image struggles, fear of getting ‘big and bulky,’ and comparing their bodies and lives to other women in and out of the gym.

The post How to Help Women with Body Image, Unrealistic Expectations, and the Comparison Trap appeared first on Girls Gone Strong.

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If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these as long as they keep coming in. Thank you for reading!

Folks, I have been grateful for every story that has come my way over the years. It’s an incredible privilege being on the receiving end of your reflections and evolutions, and they are why I’ve kept at it all these years—knowing the message and information have made a difference in people’s lives. I appreciate every single one. This success story comes from Dr. Terry Wahls, pioneer of the Wahls Protocol®, a way to address quality of life issues experienced by sufferers of autoimmune and other disorders through diet and lifestyle changes. Enjoy! —Mark

I eat liver once a week and tell my patients to do the same. Liver and organ meat are a critical part of the treatment protocols I use in my clinic and my clinical research. And they were crucial to my own recovery.

For decades, I suffered from relentlessly worsening pain and disability, including wheelchair dependence. I was able to reverse all this decline and end my pain using principles of ancestral health, evolutionary biology, and functional medicine.

When I first got sick, I gave up the low fat vegetarian diet I’d followed for years and adopted the paleo diet. But my health continued to decline. So I read the basic science models for my disease (multiple sclerosis) and decided that mitochondria are a key driver in neurodegeneration and worsening disability. I devised a supplement program to support my mitochondria. This reduced my fatigue and the speed of my decline slightly. I learned more biochemistry from functional medicine and made my list of supplements longer. This slowed my decline a little bit more.

At that point, I was too weak to sit up in a regular chair, confined to a zero gravity chair with my knees higher than my nose. My brain fog was worsening. The electrical face pains due to trigeminal neuralgia were more severe, more frequent, and more difficult to turn off. The future looked incredibly grim. That is when I decided to redesign my paleo diet to get the nutrients I was taking in supplement form from food. Cell chemistry is far more complex than physicians and scientists understand, and I thought maybe food would have more of an impact than nutrients in pill form.

How I Changed My Paleo Diet to Start Healing

I had already removed grain, legumes, dairy, processed foods, and sugar from my diet. I used the papers by Beal and Bourre, my readings in Ancestral Health and Functional Medicine, and the Linus Pauling Institute at Oregon State University to create a list of superfoods to stress in my diet (See Key Nutrients for Brain Health and Table 2, Liver Is a Superfood).

I began this new version of my paleo diet, and the results were stunning. Within three months, my face pain was gone. So was the brain fog and the severe fatigue. I began walking again. In less than a year I was biking, completing an 18.5 mile bike ride with my family. A key part of my dietary change was adding liver once a week. Liver is a superfood, but too many of us are not consuming liver or any organ meat. Everybody with an autoimmune disorder should have liver as a regular part of their diets.

Retinol, or vitamin A, is essential to the development of immune cells, including T helper cells (Th cells), T regulatory cells (Tregs), and antibody-producing cells (B cells), as well as healthy barrier function in the gut. Inadequate vitamin A levels may lead to abnormal immune function, decreasing tolerance and increasing the risk of autoimmunity. Carotenoids in plants, such as beta-carotene, can be converted by gut enzymes into retinol, which is the active form of vitamin A. However, there is considerable variability in the efficiency of the enzymes that do this conversion. Depending on your enzymes, you may have a 70% reduction in your ability to convert plant-based carotenoids into retinol. Those with an autoimmune diagnosis are more likely to have a less efficient conversion of beta carotene into retinol and would benefit from consuming liver, which is an excellent source of retinol.

In addition to retinol, organ meat is an excellent source of B vitamins, including vitamin B12 and folate. Many individuals with multiple sclerosis have an elevated homocysteine, which is a measure of the efficiency and effectiveness of our brains’ use of B vitamins. If homocysteine is elevated, we likely have inadequate levels of B vitamins (especially vitamins B6, B9, and B12), which leads to a higher rate of neurodegeneration, cognitive decline, and heart disease. Liver is an especially good source of easily digested and absorbed B vitamins, which are critical for those with multiple sclerosis.

As you can see from Table 2, liver is an excellent source of the key brain nutrients identified in Table 1. It is not a good source of vitamin C, which you will get from greens. If you have multiple sclerosis or other autoimmune issues, adding organ meats to your diet is an important step in your healing journey, providing several important vitamins and minerals that can soothe immune dysfunction and promote repair in the body.

Why I Prefer Food to Supplements

Most studies using supplements have disappointing results. There are multiple large epidemiologic studies of dietary intake and clinical outcomes that demonstrate that dietary patterns rich in vegetables and meat and low in added sugars (such as the plans we use in our clinical trials study dietary trials for multiple sclerosis patients) are strongly associated with better clinical outcomes for a specific disease. But a large, supplement-based clinical trial often fails to show much benefit using targeted nutritional supplement(s). That does not surprise me at all.

Food is complex. There is synergy between the elements of each foodstuff you consume and the overall dietary pattern, meaning what else you eat. Organ meats are more than vitamin A, B6, B9, and B12. They are a rich mixture of vitamins in multiple forms that interact with other vitamins, minerals, fatty acids, and compounds. This complex interaction determines how we do the chemistry of life. We get these compounds in the biologic ratios that our cells expect, which is why dietary pattern studies that stress consumption of vegetables, berries, and meat, decreased sugars, and increased intake of these key nutrients have outcomes that are consistently more favorable than those that rely on supplements only.

I tell my patients to eat liver once a week, heart once a week, and mussels and oysters regularly. These foods offer powerful, healing nutrition for anyone with multiple sclerosis or a serious autoimmune problem. Limit liver intake to 6 to 8 ounces a week because retinol does have a relatively narrow range of dietary intake. Too little and we increase the risk of autoimmune disease, cancer, and infection. Too much, however, increases the risk of fibrosis and scarring of the liver and lungs, which are irreversible. For that reason, I recommend eating no more than 6 to 8 ounces of liver per week, plus an additional 6 to 8 ounces of mussels, clams, oysters, heart, or other organ meats each week.

Food is what nature intended. Food is how I got out of the wheelchair and began walking, hiking, and biking again. Food is what I stress in my clinics and in my clinical trials.

You can get your life back on track, one meal at a time. If you use supplements, use whole food–based supplements, such as organ meat capsules, to ensure you are getting the benefits of food with all the wonderful synergy that whole foods supply. Immune dysfunction, leaky gut, and altered microbiome are all present in the setting of multiple sclerosis and autoimmune processes. Adding organ meats to your diet, particularly from grass-fed and grass-finished animals, can help address these issues.

I taught the concepts of the Wahls Protocol® to patients in primary care and traumatic brain injury clinics. Time and time again, we saw that adopting the protocol led to stabilizing and regression of symptoms. Patients with high blood pressure, severe morbid obesity, rheumatoid arthritis, systemic lupus, fibromyalgia, traumatic brain injury, anxiety, and depression all improved when they followed the Wahls Protocol®.

I also use these concepts in my clinical trials, testing the Wahls Protocol® in the setting of multiple sclerosis to improve quality of life and reduce fatigue.

Each summer I host an in-person event to teach the public and health professionals how to use these concepts in their lives and their clinics. We are seeing more and more people embrace using food, including liver, to get their lives and health back on track.

Key Nutrients for Brain and Spinal Cord Health

• Vitamin B1
• Alpha carotene
• Carnitine
• Vitamin B2
• Beta carotene
• Alpha-Lipoic acid (ALA)
• Vitamin B3
• Beta cryptoxanthin
• Creatine
• Vitamin B5
• Lutein
• Cholesterol
• Vitamin B6
• Lycopene
• Alpha-linolenic fatty acid
• Vitamin B9
• Zeaxanthin
• Eicosapentaenoic acid (EPA)
• Vitamin B12
• Iron
• Docosahexaenoic acid (DHA)
• Vitamin C
• Copper
• Arachidonic acid (AA)
• Vitamin D
• Zinc
• Gamma-linolenic acid (GLA)
• Vitamin E
• Iodine
• Linoleic acid (LA)
• Vitamin K
• Magnesium
• N Acetyl cysteine
• Co-Enzyme QA10
• Selenium
• Taurine

Table 2

Liver: A Superfood

This table was created using the USDA Information from U.S. National Nutrient Database for Standard Reference: Food Composition Databases Show Foods List.

Read More in The Revised and Expanded Wahls Protocol

I have written a book, The Revised and Expanded Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, that details the protocol we use in our clinics and clinical trials.

The revised edition includes updated science and recommendations based on all that we’ve learned in the last five years. I explain how diet changes gene expression and can turn off disease-promoting genes and turn on health-promoting ones. I review the latest information on how gut bacteria increase or decrease inflammation in the brain and body. I explore how daily diet choices determine what bacteria grow in our bowels. I have greatly expanded guidance on how to personalize the dietary recommendations based on your current symptoms and health issues.

Even if you have the original edition of The Wahls Protocol, you will want to pick up the revised and expanded edition to get all the new information on diet personalization, microbiome, gene expression, health behavior change, metabolic resilience, emotional resilience, and neurorehabilitation. If you want to see something extraordinary, check out the research papers and videos on my website that demonstrate the remarkable improvement in walking that patients in our clinical trials have been able to achieve.

References

Beal MF, Bioenergetic approaches for neuroprotection in Parkinson’s disease. Ann Neurol. 2003; 53:Suppl 3:S39-47; discussion S47-8

Bourre JM. Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients. J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85. PubMed PMID: 17066209.

Bourre JM. Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 2 : macronutrients. J Nutr Health Aging. 2006 Sep-Oct;10(5):386-99. PubMed PMID: 17066210.

Pinod-Lagos K, Benson MJ, Noelle RJ, Retinoic acid in the immune system, Ann NY Acad Sci 2008 Nov; 1143:170-87.doi10.1196/annals.1443.017.

AbdelhamidL, Luo XM, Reinoic Acid, Leaky Gut, and Autoimmune Diseases. Nutrients. 2018 Aug 3; 10(8).pii: E1016. doi:10.3390/n710081016.

Fahmey EM Relation of serum levels of homocysteine, vitamin B12 and folate to cognitive functions in multiple sclerosis patients. Int J Neurosci. 2018 Sep;128(9):855-841.doi1080/00207454.2018.1435538. Epub 2018 Feb 21

A multimodal intervention for patients with secondary progressive multiple sclerosis: feasibility and effect on fatigue. Bisht B, Darling WG, Grossmann RE, Shivapour ET, Lutgendorf SK, Snetselaar LG, Hall MJ, Zimmerman MB, Wahls TL. J Altern Complement Med. 2014 May;20(5):347-55. doi: 10.1089/acm.2013.0188. Epub 2014 Jan 29.

Multimodal intervention improves fatigue and quality of life in subjects with progressive multiple sclerosis: a pilot study. Bisht B, Darling WG, Shivapour ET, Lutgendorf SK, Snetselaar LG, Chenard CA, Wahls TL. Degener Neurol Neuromuscul Dis. 2015;5:19-35. doi: 10.2147/DNND.S76523. Epub 2015 Feb 27.

Nutrient Composition Comparison between a Modified Paleolithic Diet for Multiple Sclerosis and the Recommended Healthy U.S.-Style Eating Pattern. Chenard CA, Rubenstein LM, Snetselaar LG, Wahls TL. Nutrients. 2019 Mar 1;11(3). pii: E537. doi: 10.3390/nu11030537.

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A four-year study conducted by the U.S. Substance Abuse Mental Health Services Administration has found a ten-fold increase in hospital-related emergency room visits caused by energy drink consumption. In 2015, energy drink sales in American amounted to 2.8 billion dollars and reached 3.4 billion by 2019.  While persons younger than 24 years seem most at […]

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Among all things tech-lovers, data junkies, or sports science nerds like myself can track, running cadence is one that can be easily monitored on a GPS device. A 2016 study showed that using a commercially available watch like a Garmin is a reliable, valid way to track cadence, among other factors. ^1,9 
 

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