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Debunking Misleading Claims: The Truth Behind the Headlines on Time-Restricted Eating and Cardiovascular Risk

The time-restricted eating (TRE) has emerged as a popular behavioral intervention with the potential to offer various health benefits, from weight management to metabolic health improvements. However, a recent press release from the American Heart Association (AHA) has cast doubt on the safety of TRE, alleging a substantial increase in the risk of cardiovascular death… Read More »Debunking Misleading Claims: The Truth Behind the Headlines on Time-Restricted Eating and Cardiovascular Risk

Antioxidants and Oxidants: A Delicate Balance

Antioxidants prevent excess oxidation. Oxidation is a normal metabolic process, but excess can be damaging to health. Antioxidants can be found in foods that contain vitamin C and E, copper, zinc, manganese, selenium, and polyphenols. Exercise induces adaptations to improve the body’s ability to deal with oxidation. Antioxidants are touted as super foods, they will… Read More »Antioxidants and Oxidants: A Delicate Balance

Better Sleep to Fight Long-COVID

There is emerging research on the connection between sleep and the risk for developing long-COVID. Here, we discuss three recent studies published in 2023 that suggest that sleep and sleep-related factors can influence the risk of developing Long COVID, which is characterized by persistent symptoms following a COVID-19 infection. These findings highlight the importance of… Read More »Better Sleep to Fight Long-COVID

Putting The Pro In Protein

(After you read this, the pro will be you!) How do you know you’re drinking too many protein shakes? You’ve had whey too much! Apologies for the pun—and if it didn’t make sense, whey (pronounced “way”) is one of the primary proteins in dairy products. People often add it to shakes and smoothies in powder… Read More »Putting The Pro In Protein

You Are What You Eat-Nutrition Basics

You’ve heard the phrase, “you are what you eat,” meaning that the quality of your food determines the quality of your health. But it’s also literally true. Proteins from food builds muscle. Carbohydrates keep cells’ power stations running, fueling all the body’s activities. Fats line the membranes around cells, helping to control what goes in… Read More »You Are What You Eat-Nutrition Basics

Ten Minutes to Learn Common Terms in Nutrition and Health

Glossary Of Terms Amino acids The chemical “building blocks” of proteins. There are 20 amino acids that make all proteins. Of these, 9 have to come from food (our bodies don’t make them). For this reason, these 9 are called “essential amino acids.” Antioxidants Antioxidants are phytonutrients, compounds found in plants that are beneficial for… Read More »Ten Minutes to Learn Common Terms in Nutrition and Health

Biological Clocks: Who, What, Where, How, and Why?

I have studied chronobiology for the past 8 years; in that time, I realized that many people didn’t know what exactly chronobiology is. The same was true if I said I study circadian rhythms, biological rhythms, or body clocks. This blog provides me with an opportunity to give a little more clarity into this fascinating field.

How to nurture your circadian rhythm?

How Do You Nurture Your Circadian Rhythm? We have already talked about how a broken circadian rhythm puts you on a slippery slope to bad health and – worse – to diabetes. Let’s discuss which everyday habits nurture a healthy circadian rhythm. When (and How) You Wake Up Is the Most Important Event of the… Read More »How to nurture your circadian rhythm?

Nutrition Part 1: Eat for Your Best Health

The benefits of eating healthy include a reduced risk of diabetes, cancer, arthritis, dementia, heart attacks, bad cholesterol, high blood pressure, strokes, depression, anxiety insomnia, and fatigue. There are many ways to improve nutrition, but studies that compare eating styles find that the Mediterranean Diet offers superior and lasting benefits compared to other plans (including keto, low-fat, and… Read More »Nutrition Part 1: Eat for Your Best Health

Nutrition Part 2: How to Eat Healthy

Consider your goals. What do you want to accomplish? Would you like to improve your health, lose weight, or increase energy? You can make changes to improve nutrition with simple strategies to reach your goals. Determine a baseline. Without making any changes to your current habits, log everything you eat and drink for the next seven days.… Read More »Nutrition Part 2: How to Eat Healthy

Exercise

Regular exercise improves your health. Regular physical activity improves sleep, mood, eating habits, energy levels, and reduces the risk of heart disease, diabetes, obesity, cancer, anxiety, and depression. It’s never too late to start. Despite age, health issues, disability, and—the most common excuse—time, just about everyone’s health benefits from physical activity. What should your exercise… Read More »Exercise

Habits Part 1: What are Habits?

What is a habit? A habit is formed by either a repetitive routine you do daily or by doing something that triggers the reward centers of the brain (think, overeating, smoking, drug or alcohol abuse, compulsive use gambling or use of social media. Why being bad feels so good: Your brain is wired to pay attention… Read More »Habits Part 1: What are Habits?

Habits Part 2: Make Your Goals a Reality

Have a plan. Choose one new healthy habit and write about it. Make a tangible plan and have a deadline. Enlist support If you want to quit smoking, there are some great tips at smokefree.gov that you could easily apply to other habits. If you don’t feel like you have enough support, you can find a… Read More »Habits Part 2: Make Your Goals a Reality

Habits Part 3: Long Term Motivation

Revive motivation. When it feels harder to stick to a healthy habit, it’s time to delve into your mindset, review your writing (as suggested in Part 2), identify roadblocks, redefine goals, and to get back to basics with habit loops. Do damage control. If you’ve slipped off track or overindulged, you’ll want to investigate your… Read More »Habits Part 3: Long Term Motivation

Macronutrients

Macronutrients Macronutrients contain energy and are needed in large quantities for health and survival. Proteins, carbohydrates, and fats are the 3 macronutrients. Amino acids make up proteins and are the building blocks for life. Carbohydrates are the main fuel source for our body and are categorized as starch, sugar, and fiber. Omega-3 fats, found in… Read More »Macronutrients

Carbohydrates

Carbohydrates Carbohydrates, or carbs, are composed of starch, fiber, and sugar, and categorized as fruit, vegetables or whole grains. Starch and sugars contribute 4 calories per gram, while fiber contributes 0 calories per gram. Whole grains contain all the fiber, starch, and micronutrients in a grain plant, whereas refined grains only contain the starch. Adults… Read More »Carbohydrates

Muscle Part 1: Nutrition for a Fit and Strong Body

Muscles 101: There are three types of muscles that make up the muscular system: cardiac, smooth, and skeletal. Your muscles make up around 40 percent of your total body weight. Muscle Nutrition: Balance is the best approach when it comes to eating for healthy muscles. Protein: Recent research published in The Journal of the…
Read More »Watching Our Carbohydrates – Have They Moved Yet?

Fashionable Fat

Is fat in fashion again? For most of the 20th century, low-fat diets were promoted by physicians and scientists as being healthier than diets with more fat. This was based on research beginning in the 1940s that found correlations (links) between low-fat diets, cholesterol, and heart disease. Over time, the idea became widespread that low-fat… Read More »Fashionable Fat

Everything Makes Us Fat-Myths about Nutrition and Physical Activity

We all have friends and relatives who have—how should we put it—unusual ideas about nutrition and exercise. Or maybe we have some of the more common ideas ourselves: Carbs make me fat. Healthy food is too expensive. I don’t have time to exercise. Health researchers call these ideas myths. We probably think these things because,… Read More »Everything Makes Us Fat-Myths about Nutrition and Physical Activity

Macronutrients and how different organs use them in our body

If you want to take good care of your car to last at least 239,000 miles (that is the distance between the earth and the moon) you should know some basics about the car. Similarly, if you want to stay healthy, a few bits of knowledge about how our body uses nutrition will go a… Read More »Macronutrients and how different organs use them in our body

Digestion Part 1: Your Gut and How it Works

More than 60% have gut issues. A survey finds that nearly two-thirds of adults are burdened by digestive trouble. According to the National Institutes of health, 60 to 70 million Americans suffer from one or more chronic digestive ailments, including acid reflux, bloating, abdominal pain, diarrhea, even hemorrhoids. What is the gut? The gut is the… Read More »Digestion Part 1: Your Gut and How it Works

Digestion Part 2: Healthy Strategies for Your Gut

Nutrition strategies: What you eat can help or hurt your digestive system, which will influence how you feel physically, mentally, and even emotionally. A better plan for dietary gut health includes eating a Mediterranean diet, avoiding inflammatory foods, and prioritizing gut-nourishing foods. Exercise guidelines: Taking a brisk 20- to 30-minute walk four to five times a… Read More »Digestion Part 2: Healthy Strategies for Your Gut

Micronutrients

Micronutrients Micronutrients, which consist of vitamins and minerals, are required in small quantities in our diet for health and survival. Vitamins are key for efficiency in a number of functions, including metabolism, energy production and more. Minerals are important for fluid balance, bone and tooth health, hormone production, oxygen transport, and more. A micronutrient deficiency… Read More »Micronutrients

Micronutrient Requirements

Micronutrient Requirements Micronutrients are vitamins and minerals, and they are required in small quantities from our diet in order to maintain our health and survival. There are 13 essential vitamins and 15 essential minerals. Deciphering vitamin or mineral needs can be challenging and confusing, so below is a grid with the most up-to-date vitamin and… Read More »Micronutrient Requirements

Vitamins And Minerals And Electrolytes

Vitamins and Minerals 101 Vitamins are substances that are needed for a range of bodily functions, but that our bodies do not make. (One exception is vitamin D, which our skin makes from exposure to sunlight). This means we have to get them from food or supplements. Thirteen vitamins are considered essential for human health:… Read More »Vitamins And Minerals And Electrolytes

Getting The Right Balance-Your Guide to a Healthy Diet

Many parents of young children know that getting their kids to eat anything but cheese pizza and chicken nuggets can be an uphill battle. “You have to eat a balanced diet,” parents say, for the millionth time, exasperated. But what exactly is a balanced diet? And why is it important? Well, in the case of… Read More »Getting The Right Balance-Your Guide to a Healthy Diet

The Mediterranean Diet

If you’ve traveled to Mediterranean countries like Spain, Italy, Greece, or Turkey, you likely noticed their distinctive cuisine: whole grains, nuts, fresh vegetables, fish, fruit, and lots and lots of olive oil. Today this type of diet, known as the Mediterranean diet, is well documented as one of the healthiest in the world. So what… Read More »The Mediterranean Diet

Fact Or Fiction Understanding Food Claims

All natural! Low sodium! Fat-free! These are just some of the numerous claims made on food packaging, seeking to convince consumers that a specific product is healthy. But unless you’ve memorized the Food and Drug Administration (FDA) regulations for these labels, it’s not easy to verify their accuracy. So what can you do to evaluate… Read More »Fact Or Fiction Understanding Food Claims

Special Occasions 1: Staying Healthy During Special Occassions

Holidays done healthy: Maintaining health during the holidays might be a better and more achievable goal than trying to lose a large amount of weight at a time when temptations are high. Traveling wisely and well: The Centers for Disease Control (CDC) offers a Travelers’ Health Page that can be custom-tailored to any location in the world,… Read More »Special Occasions 1: Staying Healthy During Special Occassions

Special Occasions 2: Eating Healthy Anywhere

Have Portion Power: When you order, ask your server to put a third or half of your entrée in a to-go container to keep portions moderate. Be Mindful: Slowing down and taking your time will help you to eat more moderately at celebrations. Do the research: Search on Yelp or Google Maps for establishments that provide menus… Read More »Special Occasions 2: Eating Healthy Anywhere

Overcoming Challenges For Time-restricted Eating

Your current lifestyle, or precisely what, when, and how much you eat, is determined by many factors that fall into three different areas. The first is your own health; how healthy you are and which medications, if any, you are taking to control your blood glucose. The second is how your family and work affect… Read More »Overcoming Challenges For Time-restricted Eating

Organs Part 1: Healthy Nutrition, Healthy Organs

The best way to eat healthy, according to nutrition and medical experts, is to follow a Mediterranean style of eating. Carbohydrates in your diet are used for energy by your brain and body for many functions and activities. The healthiest sources of carbohydrates come from whole, unprocessed foods such as whole grains, legumes, seeds, and fresh vegetables… Read More »Organs Part 1: Healthy Nutrition, Healthy Organs

Organs Part 2: Healthy Sleep, Healthy Organs

Sleep provides rest, repair, and rejuvenation to your entire body—this includes your organs. Insomnia and sleep deprivation interferes with the health of your kidneys by slowing or blocking the removal of toxins and excess fluids. Your risk of high blood pressure and heart disease increases when you don’t get adequate sleep. When disrupted by lack of sleep, the… Read More »Organs Part 2: Healthy Sleep, Healthy Organs

Organs Part 3: Organs and Exercise

Lack of activity destroys the good condition of every human being – Plato Organs love exercise: Exercise, for mind and body, make healthy organs. Properly functioning organs rely on healthy sleep and nutrition (covered in earlier blogs). Organs also need the right quality and quantity of physical and mental exercise. Organs 101: Understanding how organs… Read More »Organs Part 3: Organs and Exercise

Stress and How to Manage it

Pay attention to the signs of stress. Too much stress hurts your physical, emotional, and mental health. You can lower your stress level by incorporating a social Mediterranean lifestyle. Your stress response is naturally higher in the first half of the day, and decreases at night. Healthy sleep, mindfulness, exercise, and diet can all help… Read More »Stress and How to Manage it

Sleep Part 1: Importance of sleep

Sleep is a vital nightly “tune-up” for brain and body health and wellbeing. During sleep, the human body seems quiet, but at a molecular, chemical, and cellular level, the body is hard at work. Over the time you are awake, your body uses resources that only adequate sleep can replace. Essential sleep stages must cycle a certain number… Read More »Sleep Part 1: Importance of sleep

Sleep Part 2: How to Optimise Sleep

What happens to you and your health when you lack optimal sleep. Get the best rest, regardless of your work schedule. Use “awake time” for better slumber. Create bedtime rituals and a nurturing bedroom environment. Incorporate all aspects of health for your best sleep. Last week you learned the basics about sleep. Now it’s time to put strategies… Read More »Sleep Part 2: How to Optimise Sleep

The 4 Keys to Health and Wellness

Eat the Mediterranean Way: Eating a Mediterranean diet is shown to reduce the risk of many major health issues. Fresh vegetables, fruits, whole grains, nuts and seeds, legumes, plain yogurt, olive oil, and fish offers the best nutrients for overall health and weight loss. Move More and Be Still Less: It’s more than just sitting. Sedentary… Read More »The 4 Keys to Health and Wellness

Exercise Improves Diabetes

When to Exercise There are certain times of the day at which exercise is more beneficial for boosting your circadian rhythm and reversing diabetes. However, any daily exercise – even at a suboptimal time – is better than no exercise at all. There are benefits to many choices, so choose the one that works best… Read More »Exercise Improves Diabetes

Diabetes And The Kidneys

Diabetes and the Kidneys The best way to maintain healthy kidneys is to meet your blood sugar and blood pressure goals. Kidneys work to filter out waste and toxins from our body, reabsorb nutrients we need, and maintain fluid balance. People with diabetes are at the highest risk for kidney disease because high blood sugar… Read More »Diabetes And The Kidneys

Early Time-Restricted Feeding for the Prevention of Diabetes

Early Time-Restricted Feeding for the Prevention of Diabetes Author: Drew Duglan, PhD Intermittent fasting now seems to be a household term. It is being promoted by individuals in the health and wellness scene, as well as being employed in the medical field to help stem the tide of metabolic disease. Fasting strategies can take many… Read More »Early Time-Restricted Feeding for the Prevention of Diabetes

Liver: Love Your Liver to Live Longer

Functions: Your liver has many functions, including removing toxins, helping to digest and filter foods, beverages, vitamins, and medications. The liver also stores fuel, produces bile needed for digestion, and assists with blood clotting. Disease: When you continuously and excessively drink alcohol or overeat, fat builds up in your liver, called Alcoholic fatty liver disease… Read More »Liver: Love Your Liver to Live Longer

I’ll Have What She’s Having-How to Eat Healthy while Eating Out

The diner scene from the 1989 film When Harry Met Sally, which contained the now-famous line “I’ll have what she’s having.” Credit: Columbia Pictures When you’re trying to eat healthy, eating out can seem like a mine field. It can feel like one false step will blow up your whole healthy-eating effort! But it doesn’t… Read More »I’ll Have What She’s Having-How to Eat Healthy while Eating Out

Caffeine

Caffeine is one of the most used stimulants in the world with over 80% of adults in the US consuming caffeine daily. Caffeine is most commonly consumed through coffee, tea, soda, or energy drinks, but foods such as dark chocolate also have high levels of caffeine. Given the wide spread consumption of caffeine, it is important to understand how it affects our physiology….
Read More »Watching Our Carbohydrates – Have They Moved Yet?

All of us may be shift workers; which shift worker are you?

Author: Satchin Panda, PhD Graphic Design: Dora Wang All of us may be shift workers; which shift worker are you? For the thousands of years that humans have existed on this planet, our circadian rhythms have been perfectly synchronized with the day:night cycle. We stayed awake during the day, working in the fields, exploring new… Read More »All of us may be shift workers; which shift worker are you?

Meet the Mapstons Part 1: Shift Work and Potential Consequences

Cory and Dona Mapston have been living on a shift work schedule for almost 3 decades. Cory is a sergeant in the San Diego Police Department and despite a rotating shift-work schedule, he has managed to optimize his schedule to stay healthy. Unfortunately, most people on a shift work schedule have not cracked this very complicated code of healthy living on an erratic schedule. We interviewed Cory and his wife Dona to discuss what they’ve learned over the past 28 years of living with shift-work.

Meet the Mapstons Part 2: Living with Shift-Work

Author: Emily Manoogian, PhD Cory Mapston is a Sergeant of San Diego Police Department and has been on a rotating shift work schedule for the past 28 years. Shift work can be both mentally and physically challenging, but Cory has found a way to make it work. He even serves as a peer mentor for… Read More »Meet the Mapstons Part 2: Living with Shift-Work

Meet the Mapstons Part 3: Secondhand Shift-Work

Author: Emily Manoogian, PhD Welcome to our third and final installment of the Meet the Mapstons short series. Unlike previous entries focused on shift-workers, this post will focus on the family members of shift-workers. For individuals that aren’t exposed to shift-work, it is easy to forget the impact of shift-work on their loved ones. It… Read More »Meet the Mapstons Part 3: Secondhand Shift-Work

A Prized Life: A glimpse into the life of Nobel Laureate, Dr. Roger Guillemin

(LA JOLLA) – As part of our project to better understand healthy lifestyles in our society, we will be interviewing a wide variety of people that are living healthy lives. I am honored to have, as our first interviewee, Dr. Roger Guillemin, MD, Ph.D., a Nobel-laureate in endocrinology, artist, husband, father of six, grandfather, and still active 92 years old. In the interview, we talked about his life, his family, and his daily lifestyle (when, what, and how much he eats, sleeps, and moves). In order to understand his lifestyle, first, you’ll need to know more about his life….
Read More »Watching Our Carbohydrates – Have They Moved Yet?

A case for precise insulin dosing in type 2 diabetes

A case for precise insulin dosing in type 2 diabetes Author: Nimet Maherali, Ph.D. Twitter: https://twitter.com/nimet_maherali Medium: https://medium.com/@nimet.maherali This is the story of how I helped my dad with his diabetes. After reversing my own pre-diabetes and drawing on research from circadian rhythm biology, I made a recommendation to my dad that went against his… Read More »A case for precise insulin dosing in type 2 diabetes

What are Circadian Rhythms?

Author: Satchin Panda, PhD The word circadian comes from the Latin words ‘circa’ (meaning approximately) and ‘dian’ (meaning day). So, any rhythm that repeats itself once each day is circadian. Almost every plant, animal, and many microbes on our planet have these rhythms. For example, plants raise their leaves and then droop them down every… Read More »What are Circadian Rhythms?

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The first step to a healthier you takes less than
4 minutes a day.

Search Blog

The first step to a healthier you takes less than 4 minutes a day.

The first step to a healthier you takes less than
4 minutes a day.