CHAPTER 7

Fat Flush Supplements

It is better to prepare and prevent than to repair and repent.

–ANONYMOUS

Leaves, roots, flowers, bark, stems, and seeds. These are the humble sources of the Fat Flush supplements discussed in this chapter. Giving the body a boost with natural herbs and plants is not new. The medicinal benefits of plants have been known for centuries and span all cultures. Herbs have been used throughout history as a means of enhancing health, curing illness, and preventing disease. In fact, many modern over-the-counter and prescription drugs like aspirin, prednisone, and valium are derived or adapted from the powerful active ingredients in plants

In today’s world, because of soil depletion, overfarming, synthetic fertilizers, genetic engineering, and hybrid crops, we can’t always get all the nutrients we need from foods—no matter how healthy our diet. I believe that certain supplements are crucial to successful weight loss, ongoing weight control, liver support, and bile decongestion. From essential and critical fatty acids to liver-cleansing herbs and redox-signaling molecules, the following Fat Flush supplements are your “support system,” extra weapons in your arsenal against inflammation, aging, and weight gain.

Every year, sales of herbal supplements amount to hundreds of millions of dollars in the United States alone. And health food stores and now supermarkets carry a bewildering number of items. How can you know which supplements to buy? It is crucial to purchase only those products that you know to be of superior quality and that are fitting for your particular biochemistry. Otherwise, you may be wasting your money or not getting what is indicated on the label—or you may be getting more, in the way of sugar, additives, fillers, and preservatives.

Many of the herbal supplements available today target specific problems, such as arthritis pain, muscle spasms, or a weak immune system. The focus of the Fat Flush supplements is, of course, to gently support the liver and decongesting bile while promoting fat burning and weight loss—without the use of harmful substances like ephedra or guarana. In addition, these Fat Flush supplements all offer additional benefits that help us in our quest to be strong and vital—now and in the years to come.

ASEA

You probably already know the importance of antioxidants, but there is a new player on the market called ASEA, which boosts the activity of the antioxidants in your body. Your ability to stay healthy and energized relies on how well your cells function, and this in turn depends on something called redox signaling. This communication is responsible for critical messages within and between your cells that coordinate their activities in a way that maximizes your health. Increasing redox signaling molecules can deliver antiaging benefits, enhanced antioxidant activity, improved cellular communication, better immune function, and greater athletic performance.

As we age, our defenses are weakened by stress and environmental toxins. As normal cellular function declines, so does the body’s ability to produce and maintain a proper balance of redox signaling molecules. This is where ASEA comes in—it replenishes these molecules.

According to the company, one of the antioxidants ASEA can activate is glutathione, your “master antioxidant.” In a study involving overweight and obese women, ASEA reduced oxidative stress, arterial stiffness, and oxidized LDL. Another study showed it to accelerate the rate of cell death (apoptosis)—in a good way, purging your body of sick and damaged cells.

How important are antioxidants in preventing things like type 2 diabetes and heart disease? Very important! We know that fat cells exposed to certain antioxidants produce lower levels of an enzyme that forms triglycerides, and higher triglycerides will increase your risk of heart disease. A recent study found that oxidative stress may be the key trigger in the development of insulin resistance and type 2 diabetes—even more than inflammation.

ASEA is a specially formulated saline solution that you drink. According to the manufacturer, ASEA has been scientifically shown to make positive shifts in serum biomarkers within 30 minutes of drinking it, and these benefits continue to amp up your energy and boost your antioxidant activity for 24 hours. One in vitro study reported that ASEA improved overall antioxidant efficiency by more than 500 percent.

ASEA is a “redox” supplement. Okay . . . so what does this mean? Redox is short for reduction and oxidation, and the molecules that are responsible for redox signaling operations are absolutely vital to life. Redox signaling is necessary for continued cell production and repair, detoxification, and proper immune function; and your mitochondria—those little powerhouses inside every cell of your body—are central to this process.

Here’s a little Science 101 for your inner geek, because it will help you better understand what your body needs to stay healthy. Reduction and oxidation refer to the transfer of electrons (negatively charged particles). When a molecule or atom receives an electron, its electrical charge is reduced—meaning, it becomes more negatively charged. (Remember your basic algebra? –1 + –1 = –2.)

Conversely, when a molecule or atom has some of its electrons removed, it’s said to be oxidized. Basically, cellular signaling involves these transfers of electrons back and forth between various atoms and molecules in your body.

Redox signaling molecules control this process and fall into two types: reactive oxygen species and reduced species. However, when you hear the term redox signaling, it’s probably more helpful to think in terms of free radicals and antioxidants.

Free radicals are molecules or atoms that “steal” electrons from other atoms, thereby oxidizing the other. The free radical that gains an electron by stealing it is reduced, and often these bad boys create inflammation and other havoc in the body. Antioxidants help you by neutralizing free radicals. Neutralizing free radicals is also referred to as “reducing oxidative stress.”

There ends your redox science lesson—but here’s the kicker: regardless of how many antioxidants you ingest, they can’t fight free radicals unless they’re activated, and ASEA was developed with this in mind. Activating them triggers the cellular communication that’s necessary for healing. In fact, the healing response is actually a well-orchestrated effort to repair your damaged cells—or hit their self-destruct buttons so they can be replaced by new and healthy ones. Redox molecules are the conductors of this orchestra. ASEA can be a great adjunct to my New Fat Flush Plan by helping you maximize the antioxidant power from your foods and supplements.

Recommended Usage

ASEA’s manufacturer recommends drinking two to four ounces once or twice daily on an empty stomach, with the best results coming from four ounces per serving during the first month.

Just the Facts

♦   ASEA is made by a company of the same name, which launched the product in 2010. The word asea means “by the sea,” said to symbolize “rejuvenation, rebirth, and healing” at the cellular level.

Boost the Benefits

♦   ASEA is not temperature sensitive, and so it does not need to be refrigerated.

THINK TWICE!

CHOLINE

Before 1998, scientists believed that the human body made adequate amounts of choline. However, after additional research, the National Academy of Sciences classified choline as an essential nutrient—and acknowledged that we can’t always produce the required amount. More about this later. Unfortunately, coming up short on choline can lead to hypertension, arteriosclerosis, cirrhosis, and fatty deposits in the liver.

Choline is vital to controlling fat and cholesterol buildup in the body; regulating the kidneys, liver, and gallbladder; and banishing fatigue. Recent studies have concluded that choline helps the body burn fat while simultaneously lowering cholesterol. As an added bonus, choline helps form phosphatidylcholine, which is needed for proper mental functioning. Providing your body with adequate choline while you are young can help diminish memory deficits as you age. Choline can nourish your brain and your liver while it helps you lose weight. That’s quite a deal.

Recommended Usage

Based on current research, a reasonable amount of choline supplementation is 250 to 1,000 milligrams daily. I suggest 300 to 350 milligrams per day.

Just the Facts

♦   Choline is an essential nutrient sometimes referred to as vitamin B4.

♦   Just a few weeks on a choline-deficient diet has been shown to cause abnormal liver function.

♦   The main dietary source of choline is lecithin ( also discussed later), which is found in foods such as eggs, fish, and seeds such as sunflower.

Boost the Benefits

♦   You may want to take choline supplements early in the day, because some people find that choline interferes with their sleep if taken in the evening.

♦   Taking choline right before a meal is fine, although it works equally well when taken with food.

CHROMIUM

Since the 1960s, researchers have known that chromium plays a vital role in the metabolism of glucose and is needed for proper insulin function and energy production. If we don’t get enough chromium, we suffer from impaired insulin activity known as insulin resistance. As the body becomes insulin resistant, more glucose remains in the bloodstream and ends up being stored as fat, rather than moving into the cells to be burned for energy. Chromium helps stabilize blood sugar levels and is also crucial to the synthesis of cholesterol, fats, and proteins. Since overweight people are often insulin resistant, chromium is a natural choice for promoting a healthy metabolism, reducing body fat, and preserving lean muscle.

In fact, chromium is a dieter’s dream supplement. It serves to suppress the appetite and reduce cravings. Additionally, it has been shown to build muscle and trim fat at the same time. A recent study, published in Current Therapeutic Research, reported on a group of overweight volunteers who were given 400 micrograms of chromium for 72 days. Even though they followed no particular diet or exercise regime, they lost an average of over 4 pounds of fat while gaining 1.4 pounds of lean muscle.

While chromium is found in tiny amounts in many foods, it is difficult to consume enough to meet our needs—especially as we get older. Lifestyle has an impact, as both strenuous exercise and a diet high in sugar cause the body to use chromium more rapidly. To make matters worse, American soil has become chromium deficient. How can you tell if you are lacking in this essential mineral? Some of the symptoms include anxiety, coronary blood vessel disease, depression, diabetes, high cholesterol, hyperinsulinism, hypoglycemia, hyperactivity, and obesity.

Recommended Usage

The Reference Daily Intake for chromium is 120 micrograms, but clinical research suggests that 200 to 400 micrograms is needed for optimal health benefits.

Just the Facts

♦   The older we get, the less chromium our bodies are able to store.

♦   When the body is lacking chromium, it takes twice as long for insulin to remove glucose from the blood.

Boost the Benefits

♦   Chromium works best if taken before meals.

♦   Get all the chromium you need by taking the Fat Flush Weight Loss Formula.

THINK TWICE!

IT’S BEEN SAID . . .

CHRIS P., VIRGINIA

CLA

A powerful tool for dieters, CLA, or conjugated linoleic acid, offers profound fat loss and healing benefits. This necessary fatty acid helps reduce body fat while retaining lean muscle mass and is an important building block for cellular growth. Before the 1970s, Americans didn’t need to worry about supplementing their diets with CLA since dairy products and meats contained ample amounts naturally. But today, because livestock is no longer grass fed, our intake of CLA has dropped by 80 percent. People who have shied away from eating meat and dairy products because of their fat content have further compounded this deficiency. Fortunately, researchers discovered a way to create CLA from the linoleic acid found in sunflower and safflower oils, and CLA is now available in a convenient capsule form.

Why is CLA such a boon to waist watchers? Study after study has shown its effectiveness in reducing body fat. The Journal of Nutrition published the results of the first human clinical trial using CLA, which showed a dramatic 20 percent decrease in body fat, with an average loss of seven pounds of fat in the group taking CLA. These results were achieved without a single change in dietary habits, establishing CLA supplementation as a simple, effortless weight loss tool. Another recent clinical trial, conducted at the University of Wisconsin, assessed the effects of CLA on the body composition of 80 obese men and women. All the participants dieted for several months, lost weight, and then returned to their old eating habits. While the group taking CLA did regain some weight, they put the pounds back on in a ratio of half fat to half lean muscle, compared with 75 percent fat to 25 percent muscle for the control group. This evidence suggests that CLA increases lean muscle mass and results in a stronger, healthier body.

The benefits of CLA do not stop at weight loss. Over the past two decades, researchers have found that CLA also modulates the immune response, protects against heart disease, and inhibits the growth of various cancers. It may also prevent and control adult onset diabetes, a disease running rampant in our overweight country. And because it helps prevent bone loss, CLA may also be a potent agent for preventing osteoporosis and osteoarthritis. The message is clear: along with a balanced diet and a daily exercise program, CLA can help you fight disease and pare off the pounds.

Recommended Usage

Three to six grams daily, taken before or with meals.

Just the Facts

♦   CLA was first discovered in 1987 by researchers at the University of Wisconsin in Madison.

♦   CLA permeates muscles cells, where it has been shown to increase muscle mass by as much as 5 percent.

♦   You’d need to eat 6 pounds of steak or 50 slices of Colby cheese to receive the same amount of conjugated linoleic acid found in most CLA dietary supplement products.

Boost the Benefits

♦   Occasionally, people find that if they take CLA close to bedtime, they have trouble falling asleep. I recommend that you experiment and see how your body reacts. Most people can take CLA after a late dinner and have no problems sleeping.

♦   It’s best to avoid taking CLA with fiber supplements or high-fiber meals because the fiber may absorb some of the CLA. For best results, take CLA an hour or so after a high-fiber meal or fiber supplements.

♦   For weight management, most people report noticeable results after taking CLA for about six weeks.

GLA

Since the 1980s, many studies have focused on the power of GLA, or gamma-linolenic acid, to serve as a natural aid to weight loss. Found naturally in seed oils, such as borage, evening primrose, and black currant seed oils, GLA is an essential fatty acid that triggers fat burning instead of fat storage by boosting the metabolism. It does this in two ways: First, it fuels the burning of brown adipose tissue, a type of fat commonly dormant in overweight people. Second, it stimulates a metabolic process commonly referred to as the “sodium pump,” helping to use up nearly half of the body’s calories.

In a healthy body, GLA can be synthesized from linoleic acid, which is found in certain oils, grains, and seeds. But because of a number of common dietary and lifestyle factors in today’s society, most of our bodies don’t make that conversion. The main metabolic roadblocks are artificial trans fats, sugar, smoking, alcohol, aging, and illnesses such as diabetes. All these factors affect the body’s ability to convert linoleic acid into GLA and efficiently burn fat.

Luckily, it’s easy to give your body the GLA it needs to become an efficient fat-burning machine. As noted above, GLA is found naturally in seed oils like borage oil (20–24 percent GLA), evening primrose oil (8–10 percent GLA), and black currant seed oil (about 15 percent GLA). Supplementing with these oils provides GLA in a usable form, so the body can bypass the conversion process and get down to the business of burning excess fat.

Like other fatty acids, GLA is thought to help to elevate levels of serotonin, a brain chemical that contributes to the feeling of fullness. This is perhaps the reason why you will feel satisfied sooner, which puts the brakes on the urge to overindulge.

The benefits of GLA extend beyond weight loss. It also controls PMS symptoms, lowers high blood pressure, wards off rheumatoid arthritis, and may help certain drug-resistant cancers. And a steady supply of GLA helps skin retain its moisture and stay supple and smooth.

Recommended Usage

The recommended dose of GLA ranges from 300 to 2,000 milligrams per day. I suggest 360 milligrams taken in two daily doses of 180 milligrams each.

Just the Facts

♦   Medical studies from around the world make it clear that nearly every area of the body can benefit from GLA supplementation.

♦   Essential fatty acids, including GLA, were “uncovered” by scientists during the 1980s.

Boost the Benefits

♦   It may take three to six weeks before you feel the full effects of GLA supplementation.

♦   GLA is most effective when taken in two doses daily.

♦   Take GLA with food to enhance its absorption and minimize the likelihood of digestive upset.

♦   Like other polyunsaturated fats, evening primrose, black currant, and borage oils are easily oxidized and can spoil when exposed to heat, light, and oxygen. Even softgels, which are designed to prevent oxidation, can turn rancid. Store them in a cool, dry place away from light.

♦   Do not cook with GLA oils. They will break down and become ineffective if exposed to high heat.

THINK TWICE!

GREEN POWDER

Greens are some of the most nutrient-dense foods on the planet, loaded with essential vitamins and minerals, antioxidants, and other disease-fighting phytonutrients. As a Fat Flush superfood, they also help build a resilient immune system, nourish and cleanse your blood, and build strong bones, teeth, hair, and nails.

Since so many of us cannot get in all of our daily green veggies on the go, powdered supergreens are an excellent way to enjoy more green vegetables in your diet. Many green powders have appeared on the market of late, but they’re not all created equal in terms of quality and purity. From a clean source, however, a green powder can really kick up your nutritional intake several notches—tossing a scoop into your morning smoothie can skyrocket your energy level for the entire day

Green powders are only as powerful as the individual vegetables they contain, and each veggie has its own complement of nutrients and therefore its own unique set of benefits. I have my favorites of course—take barley grass, for example. Barley grass repairs DNA twice as fast chlorophyll, protects you from free-radical damage, and can boost your brain power—in addition to providing many other health benefits.

Broccoli is another superstar veggie, and broccoli sprouts are like broccoli on steroids! Broccoli sprouts fight H. pylori bacteria to prevent and heal ulcers, optimize lipids and blood pressure, reduce insulin resistance, and assist with DNA repair. They’re a rich source of sulforaphane, a cancer-preventative compound. This small molecule enters human cells with ease, behaving as a “signaling molecule” to communicate with other cells. Potentially affecting more than 2,000 genes and activating multiple defense mechanisms, sulforaphane allows your body to reprogram its DNA into peak performance.

Another of my favorite greens is chlorella, which supports your immune, digestive, and cardiovascular systems, as well as helping with detoxification. It’s high in beta-carotene, vitamin D, and gamma-linolenic acid and provides the nine essential amino acids.

One veggie you will seldom find in green powders is celery, but it’s an underappreciated addition! As a formulator and spokesperson for Uni Key Health Systems, Inc., I insisted that celery be added to the greens blend because it’s a naturally rich source of bioavailable vegetable sodium. This type of sodium acts like an adaptogen and blood pressure stabilizer. Celery protects the digestive tract and liver and helps heal stomach ulcers. It’s also a crucial nutrient for tired adrenal glands, helping you cope more effectively with mental, emotional, and physiological stress.

Don’t forget about bitter greens—the more you can squeeze into your daily diet the better, so look for a green powder that has some in the mix. Bitter greens such as dandelion, arugula, kale, and collards help build your bile and turn your liver into a fat-burning and cleansing machine. Superrich in magnesium, kale and collards help reduce blood pressure and soothe anxiety. Collards support immune regulation and have antibacterial and antiviral properties to boot. My other favorite supergreens include alfalfa grass, wheat grass, oat grass, parsley, and spinach. Wheat grass, by the way, is generally considered gluten-free and can be tolerated by the gluten sensitive.

One word of caution: green powders can be heavily contaminated. Just as they concentrate nutrients, if they are not made from clean sources, they can concentrate toxins, including heavy metals. This is especially true of sea vegetables, which can be repositories of not only heavy metals but radiation residues. (That’s why for Uni Key’s Daily Greens I chose chlorella that was specially grown under monitored conditions.)

Research shows that greens can support detoxification—but of course this isn’t possible if your greens are full of toxins themselves. In 2013, ConsumerLab performed testing on 11 different “greens” and “wholefoods” products, finding five contaminated with lead, arsenic, and bacteria. So you must choose your green powder wisely.

Recommended Usage

♦   Many green powders are tasty all by themselves, so you can just mix them into water and drink up. The flavor is a little like tea.

♦   Add a scoop of greens to your daily smoothie or stir into a glass of nut milk, tigernut milk, or coconut milk.

♦   Make “green eggs and ham,” maybe minus the ham . . . got the picture?

♦   Add a little to your bowl of oatmeal, as long as you don’t mind a green hue.

♦   Give your soup a scoop!

♦   Add to cake or brownie batter—just make sure you are using a healthful brownie recipe to begin with.

♦   Knead it into your burger or sausage.

♦   You can augment the flavor and health benefits of green drinks by adding a pinch or two of Celtic Sea Salt, which provides dozens of important trace minerals.

Boost the Benefits

♦   Ideally, you want a green powder that is cold processed, and top-quality varieties are freeze-dried. One source reports that 80 percent of the green powders on the market today are heat processed.

♦   Choose a green powder with non-GMO, preferably organic ingredients.

♦   Avoid any that contain fructose or fruit juice concentrates, which are a hidden source of fructose. Fructose places stress on your liver and is linked to nonalcoholic fatty liver disease (NAFLD), weight gain, and high LDL levels, which increase your cardiovascular risk.

♦   You may want to avoid formulas that incorporate sea vegetables. Although sea vegetables such as kelp and spirulina may be high in trace minerals and micronutrients, they are also notoriously tainted with radioactive residues and heavy metals like lead, cadmium, mercury, and arsenic.

♦   Choose powdered greens that easily dissolve in water, juice, or other beverages.

THINK TWICE!

Fat Flush Fun

♦   Perhaps the earliest example of a “green powder” is matcha, which dates back to the Tang Dynasty (seventh- to tenth-century China). Matcha is a powdered green tea you mix with hot water, very high in antioxidants and cancer-fighting phytochemicals.

IT’S BEEN SAID . . .

NUTRITIONIST TERESA BOYCE

LECITHIN

Adding a tablespoon of lecithin to your smoothie is like adding detergent to your dishwater—it melts fat off your hips and thighs, breaking it down so your body can use what it needs and flush the rest away. This underappreciated fat-melting food deserves much more attention than it gets!

But what is lecithin? It’s a naturally occurring fatty compound found in plant and animal tissues, a vital component of every cell that helps keep cell membranes nourished, pliable, and healthy. Lecithin makes up about 30 percent of your brain, as well as two-thirds of the myelin sheaths surrounding your brain, nerves, and spinal cord. There is evidence that multiple sclerosis sufferers are deficient in lecithin, which makes sense when you consider MS is a disease of the myelin sheaths.

Lecithin is made up of choline (as mentioned earlier), fatty acids, glycerol, glycolipids, phospholipids, phosphoric acid, and triglycerides. It serves as a fat emulsifier, breaking down and dispersing fats in order to increase their bioavailability. Your liver produces lecithin when it has adequate building blocks, but often these nutritional components are in short supply.

Among other things, your body breaks down lecithin into choline, a precursor to the very important nerve transmitter acetylcholine. Acetylcholine is a chemical messenger responsible for keeping your heart beating and activating your muscles and glands and is also responsible for peristalsis and learning and memory. It was the first neurotransmitter ever discovered—and the most abundant.

Ninety percent of us do not receive enough choline. Choline plays numerous roles in your liver, brain, muscles, nervous system, and overall metabolism, including synthesizing DNA and carrying cholesterol away from the liver. Choline requirements rise exponentially for pregnant women because it’s critical for fetal development. Choline plays a key role in methylation as well, which is vital to nearly every biological process. Understanding methylation is complicated, but basically it involves the transfer of methyl groups. Your diet is a major source of choline, and organic pastured eggs are one of the best sources. In fact, lecithin was first isolated from egg yolks.

Lecithin has evidence-based benefits for Alzheimer’s and other forms of dementia as well as for anxiety, eczema, liver and gallbladder problems, immune function, and your heart. It has profound benefits for your liver and gallbladder because it helps build and thin the bile, keeping it flowing freely and preventing blockages. Choline helps regenerate the part of your liver that makes bile. Lecithin helps break down fats so they can more easily be digested. Because lecithin emulsifies fat, it helps prevent and dissolve gallstones—which are basically calcified fat gravel!

Between 66 percent and 75 percent of your liver contains lecithin to break down fats. When lecithin is diminished, fats will not be properly excreted and will build up, which not only accumulates in your midsection but also results in nonalcoholic fatty liver disease. NAFLD can lead to more serious conditions such as type 2 diabetes, cirrhosis, and even liver cancer. Lecithin is also necessary for proper absorption of fat-soluble vitamins A, D, E, and K and can protect from the damage by hepatitis and alcohol-related cirrhosis.

Lecithin has also been shown to benefit your heart. Lecithin supplementation can reduce hyperlipidemia, improve lipid metabolism, break up plaques, and help reverse atherosclerosis. In a 2010 study involving individuals with suboptimal lipid profiles, 500 milligrams of soy lecithin daily reduced LDL levels by an astonishing 42 percent after one month of treatment and 56 percent after two months.

Lecithin also helps keep homocysteine levels low. Choline is involved in the methylation of homocysteine into methionine, so when choline is low, homocysteine levels rise, along with your risk for cardiovascular disease. Choline tamps down inflammation.

Lecithin is neuroprotective in part because of its antioxidant actions, which have been compared to those of alpha-tocopherol (vitamin E). One of lecithin’s compounds is phosphatidylserine, a phospholipid that dampens your stress response. The choline in lecithin is known to reduce anxiety, as well as reducing manic symptoms associated with bipolar disorder. Adults age 50 to 85 receiving 1,000 milligrams of choline daily showed improvements in brain function in terms of memory and processing. Even your immune system may get a jump start from lecithin—scientists found that it stimulated macrophage and lymphocyte activity in rats.

Taking a lecithin supplement is an easy and effective way to boost your body’s lecithin stores. Supplements can be purchased as liquid, granules, or capsules. Today, lecithin is regularly extracted from cottonseed, marine sources, milk, rapeseed, soybeans, and sunflower seeds—but soy and sunflower are by far the most common.

With the prevalence of GMOs today, make sure you avoid conventional soy lecithin and opt for organic non-GMO. Be aware that soy lecithin contains trace amounts of soy proteins, and although those may include minute amounts of soy allergens, the residues appear to be insufficient to provoke allergic reactions in the majority of the soy-sensitive individuals.

A few companies are now offering sunflower lecithin, which is a good option if you want to avoid soy altogether. Advantages of sunflower lecithin are reported to be a healthier extraction process—typically cold processed without the use of solvents such as acetone and hexane, which are often used to extract lecithin from soybeans. Sunflower lecithin is even available raw. You’ll have to weigh the pros and cons for yourself. Most of the research studies have been based on soy lecithin.

Recommended Usage

♦   Blend a tablespoon or two into your morning smoothie. Lecithin generally thickens anything it’s added to.

♦   Liquid lecithin is more concentrated than granules, so you only need about half.

♦   Lecithin can take the place of eggs in recipes that require emulsification. In many recipes, lecithin can be substituted in equal parts for oil or butter. Add it to gluten-free baked goods to improve texture and cohesion.

♦   Try adding it to sauces, gravies, soups, nut butters, nut milks, and even salad dressings for a creamy, homogenous texture.

♦   Add it to meatballs for cohesion, as an alternative to eggs.

Just the Facts

♦   The word lecithin comes from the Greek term lekythos, which means “egg yolk.” In 1846, Gobley isolated lecithin from egg yolk and in 1850 gave it its present name.

♦   Vegans are more susceptible to lecithin-choline deficiency, since the richest sources are animal products (seafood, fish, poultry, meat, organ meats, etc.). Vegetable sources include collard greens, cauliflower, broccoli, cabbage, and bok choy.

Boost the Benefits

♦   Make sure you choose organic non-GMO lecithin, as more than 90 percent of soybeans are genetically engineered today.

THINK TWICE!

IT’S BEEN SAID . . .

Or how about:

L-METHIONINE

An essential amino acid, L-methionine teams up in your body with choline and inositol to form a powerful trio of nutrients that assists in the breakdown of fats. L-methionine helps lower cholesterol levels by increasing the liver’s production of lecithin. At the same time, it prevents excess fat buildup in the liver and is an excellent detoxifier, ridding the body of heavy metals such as lead, cadmium, and mercury.

Through its supply of sulfur, L-methionine protects cells from airborne toxins, such as smog. This helps prevent disorders of the hair, skin, and nails, all the while slowing down the aging process. This little amino acid also protects the kidneys by creating ammonia-free urine. In a recent study of women with recurring urinary tract infections, L-methionine was found to prevent bacteria from adhering to the cells of the urinary tract, thereby sparing the women from yet another bladder infection.

Because the body can’t produce L-methionine, we have to get it from food or supplements. To ensure adequate daily amounts, I recommend supplementation.

Recommended Usage

A supplement of 100 milligrams per day.

Just the Facts

♦   Small daily amounts of methionine are enough for most people to maintain good health.

♦   L-methionine can be found in meat, eggs, onions, beans, lentils, and yogurt.

Boost the Benefits

♦   You’ll benefit most from L-methionine if you take it before meals.

♦   L-methionine is most effective when your body has an adequate supply of magnesium, so be sure you’re getting at least 400 milligrams of magnesium per day.

THINK TWICE!

MAGNESIUM

If there is a superstar of the mineral kingdom, it’s magnesium. Magnesium is the “master mineral” for more than 300 key metabolic operations. Scientists have detected 3,751 magnesium-binding sites on human proteins, suggesting that its role in health and disease has been vastly underappreciated. Magnesium is the only mineral whose deficiency is linked to all of the Big Four: cancer, stroke, heart disease, and diabetes.

The fact that 80 percent of Americans are deficient in this extremely important mineral is a very serious public health problem!

A century of science has uncovered the links between magnesium deficiency and everything from type 2 diabetes to chronic fatigue and fibromyalgia, migraines, dementia, and osteoporosis. Early signs of deficiency are varied but include problems like insomnia, irritability, depression, loss of appetite, headache, facial twitches, nausea, fatigue, and weakness, to name just a few. One of magnesium’s major functions is pulling back the reins on inflammation. If your magnesium levels fall, you get a massive bounce in inflammatory cytokines and histamines, and all of that spells pain and increased risk for multiple chronic illnesses, including the Big Four already mentioned.

Magnesium is clearly linked to cardiovascular risk. The more magnesium you have in your body, the lower your chances for heart attack and stroke. This megamineral may even lower your risk for cancer. A metaanalysis published in the American Journal of Clinical Nutrition found that those with higher magnesium intake enjoyed a lower risk for colorectal tumors.

If you’re struggling with weight issues, blood sugar instability, or food cravings, take a look at your magnesium intake. Several studies have highlighted magnesium’s role in revving up your metabolism—specifically in terms of insulin sensitivity, glucose regulation, and protection from type 2 diabetes. Magnesium also improves digestion, discourages kidney stone formation, and is a primo detox mineral to boot!

Magnesium helps activate your muscles and nerves and helps your body make ATP for energy. Higher intake is associated with higher bone density in both men and women. Magnesium also serves as a precursor for neurotransmitters with associated benefits for depression, anxiety, and attention disorders. Additionally, magnesium has proven benefits for migraine sufferers.

Your body requires about 500 to 1,000 milligrams of magnesium daily, and the average American takes in less than half. Only 1 percent of the magnesium in your body is distributed in your blood, making blood tests only marginally useful for detecting deficiencies. Most magnesium is stored in your bones and organs. Dietary magnesium is immediately used to deal with everyday mental and physical stresses related to food allergies and intolerances, prescription drugs, heavy-metal exposure, and other environmental insults. Magnesium is an adaptogenic mineral and is simply “used up” faster than many can replace it.

Factors that can further deplete magnesium stores include high levels of stress, suboptimal digestive function, excessive alcohol or soda intake, caffeine, and aging in general—meaning that we generally need more as we age.

Bottom line: the vast majority of us would benefit from a high-quality magnesium supplement. There are a wide variety of supplements on the market because the mineral must be bound to another substance—there is no such thing as a 100 percent magnesium supplement. Unfortunately, the most popular cofactors used are oxide and citrate, and these primarily target your gut and act as laxatives, making a good deal typically lost through the bowel.

The latest research shows that there are better options for supporting our overstressed hearts and overworked brains. Glycinate, malate, taurate, and orotate are the best forms of magnesium for head-to-toe health and are more bioavailable than other forms. Additionally, it’s important that you get enough calcium and vitamins B6, K2, and D, because they work synergistically with magnesium in your body. Vitamin B6 is particularly notable, as it determines how much magnesium will be absorbed by your cells. Also realize that low magnesium (not just low calcium) can prevent your body from properly utilizing your vitamin D.

Recommended Usage

♦   Not sure which form of magnesium is best for you? Ideally, take a supplement with a combination of several forms, because different forms have different functions in your body.

♦   For insomnia, anxiety, moodiness, or stress, try magnesium glycinate.

♦   To boost heart health and prevent migraines, take magnesium taurate (magnesium combined with the amino acid taurine).

♦   Magnesium orotate also helps repair the heart, as well as boosting athletic performance and DNA repair.

♦   For improving energy and muscle function or for treating digestive issues, PMS, or fibromyalgia, magnesium malate is your best friend. Magnesium malate is a combination of magnesium and malic acid.

♦   Magnesium oxide and magnesium citrate primarily target the gut and so are useful as laxatives—which is why mag citrate is prescribed to clean out the colon before people undergo some medical procedures (think colonoscopy).

Just the Facts

♦   Magnesium is depleted by today’s commercial farming methods much more than calcium.

♦   Magnesium prevents the formation of kidney stones by inhibiting the binding of calcium with oxalate, the two compounds of which they’re composed.

♦   Muscle cramps or insomnia can be a sign of magnesium deficiency.

♦   Tinnitus (a constant, high-pitched ringing in the ears) and hearing loss may also be symptoms of magnesium deficiency.

Boost the Benefits

♦   Diet is the absolute best source of any mineral, and magnesium is no exception. The best foods to shore up your magnesium stores are dark green leafy veggies, seaweed (especially kelp and dulse), almonds and cashews, beets, and bananas.

♦   Here’s a news flash to lift your spirits: dark chocolate contains a substantial dose of magnesium—95 milligrams per one square. That’s more mag than an ounce of almonds, one-eighth cup of pumpkin seeds, or two-thirds cup of spinach or chard!

♦   The average cup of coffee contains about seven grams of magnesium.

♦   Keep in mind that there are additional ways to increase your magnesium. You can use topical magnesium oil or take an Epsom salt bath, which is magnesium sulfate. Try rubbing magnesium oil on the bottoms of your feet at night before going to bed for a deep, relaxing slumber.

Fat Flush in Action

♦   Replace your ordinary table salt with natural sea salt, which is rich in natural minerals including magnesium.

THINK TWICE!

Fat Flush Fun

♦   Magnesium is named for the Greek city of Magnesia, a source of calcium oxide, also called magnesia.

♦   Magnesium is the eleventh-most abundant element in the human body, the third-most abundant mineral in seawater, and the eighth-most abundant element in the entire universe.

♦   Magnesium is formed in large stars (only those with a mass of eight or more Earth suns) by fusing helium with neon.

♦   A magnesium ion lies at the center of every chlorophyll molecule in every green plant.

IT’S BEEN SAID . . .

MILK THISTLE

Did you know that weight gain, cellulite, and abdominal bloating are just a few of the signs that the liver is overburdened? It’s true. When your liver is sluggish, every organ in your body is affected, and your weight loss efforts are blocked. Some common reasons why the liver gets overloaded include environmental toxins, processed foods, overeating, and damaging factors such as alcohol, contraceptive pills, candida, and caffeine.

But there’s good news! One of the world’s most thoroughly studied herbs, milk thistle, is a powerful antioxidant that has been shown to support detoxification of the liver, speed up liver function, and help regenerate new, healthy liver cells. It also changes the makeup of bile, helping to reduce the risk of gallstones.

A member of the sunflower family, milk thistle gets its strength from a complex compound called silymarin, which scavenges free radicals and inhibits free-radical production. Silymarin defends the liver against toxins by changing the structure of liver cells so that toxins can’t get in, thereby protecting and curing the liver at the same time. So support your liver and improve your chances to lose weight with a daily dose of milk thistle.

Recommended Usage

Take 200 milligrams per day.

Just the Facts

♦   Milk thistle has been used medicinally for more than 2,000 years and has been the subject of clinical trials for over 40 years.

♦   It is not uncommon to find milk thistle growing wild in a variety of settings, including by the side of the road. (But you should “harvest” your milk thistle in the form of a quality supplement.)

Boost the Benefits

♦   Although milk thistle is available as a tea, you’re better off taking it in capsule or tablet form. Milk thistle is not particularly water soluble, so steeping it in a tea diminishes its liver-protective benefits.

♦   While milk thistle may be purchased as a “stand-alone” supplement, it is absorbed better when combined with choline. You may purchase the two separately and take them at the same time, or you may find a supplement that combines the two.

THINK TWICE!

OREGON GRAPE ROOT

Oregon grape is a tall shrub native to the western regions of Canada and the United States. Early American physicians learned about the medicinal benefits of Oregon grape root from the Native Americans, who used it to cure a number of ailments. Now scientists know that it is the berberine in Oregon grape root that prevents infections by boosting the immune system and destroying bacteria. The grape root purifies the blood by activating infection-fighting blood cells known as macrophages.

In addition, Oregon grape root stimulates the liver, gallbladder, and thyroid gland. Long known as a “liver tonic,” grape root enhances the flow of bile through the liver and gallbladder, helping the liver filter out toxins effectively. However, the benefits of grape root don’t stop there. It is also used to treat parasites, arthritis, menstrual cramps, skin diseases, and digestive problems. And because of its energizing effect on the thyroid gland, Oregon grape root fights overall fatigue, thereby helping people regain a youthful vitality.

Recommended Usage

I recommend 200 milligrams daily.

Just the Facts

♦   Holly-leaf barberry is another name for Oregon grape.

♦   Oregon grape root contains anticancer compounds called dehydropodophyllotoxin and podophyllotoxin.

THINK TWICE!

OX BILE

Just as the name implies, ox bile is bile obtained from oxen, typically cows. Because ox bile is made from the bile of an animal, its chemical makeup is similar to our own, so our bodies can use it for the same purpose—specifically, to support fat digestion. Ox bile is helpful for those with low bile production or individuals who’ve had their gallbladders removed.

Often combined with digestive enzymes such as lipase, protease, and amylase, ox bile is commonly used to treat a number of liver diseases including cirrhosis, hepatitis, Crohn’s disease, irritable bowel syndrome (IBS), and short bowel syndrome. However, even if you have no major disease, ox bile can be quite therapeutic.

Bile’s critical role in digestion and detoxification is often overlooked, but it is something you truly can’t live without. Bile contains bile salts and bile acids, cholesterol esters, and lecithin. Deficiency is very common among adults over 60, especially women—even if you still have your gallbladder. Bile deficiency, or bile that becomes thick and “sludgy,” can lead to impaired fat digestion, gallstones, constipation, nutrient malabsorption (especially fat-soluble vitamins A, D, E, and K and essential fatty acids), imbalanced lipid profile, fat accumulation, and weight gain.

Bile acids have multiple functions such as increasing the metabolic activity of brown fat, flushing little gallstones out of your liver, improving insulin sensitivity, stimulating the production of active thyroid hormone in fat cells, and absorbing nutrients. The liver is the body’s primary toxin filter, and it sends most of these toxins into the bile to be neutralized. Bile breaks down the walls of viruses and other substances in your gastrointestinal tract.

The latest research also shows that bile acids trigger regeneration in damaged areas of the liver. Cirrhosis occurs when the liver stops regenerating its tissues, replacing them instead with scar tissue, and this impedes the liver’s ability to perform any of its normal functions, including production of bile.

How do gallbladder problems and sluggish bile lead to weight gain? Bile is responsible for breaking down fats so they can be used for fuel, instead of as padding for your hips and thighs. And bile requires the assistance of your gallbladder. The gallbladder is a muscular pear-shaped organ sitting just under your liver. Your liver produces about 1 to 1½ quarts of bile per day, which it makes from cholesterol. Your liver sends bile to your gallbladder for storage and concentration.

Adding bile to the food in your gut is like adding soap to your dishwater—it breaks down and disperses (emulsifies) the fat. When fats pass from your stomach into your intestine, your gallbladder receives a message to release bile, which prepares those fats for further processing by the pancreatic enzyme lipase. Once bile is used up, your liver must make more of it, and because it uses cholesterol for this, bile production helps normalize cholesterol levels.

Now for the part that hurts your waistline: When bile is insufficient or sluggish, oversized fat globules make their way into your bloodstream. Because they’re not properly broken down, your body cannot use them for fuel, and so they get stored as body fat.

If you’ve had your gallbladder removed, building up your bile is even more important. Gallbladder removal is one of the most common surgeries in the United States today with more than 500,000 performed every year. Without a gallbladder to contain it, bile continuously trickles into your intestine, regardless of when or what you eat. Then, when you do consume a fatty meal, there is no reserve, and over time this not only can result in packing on the pounds, but can cause nutritional deficiencies and other health problems.

Recommended Usage

Use the dosage on the label of your ox bile supplement as a guide. A typical dose is generally about 100 milligrams with each meal, especially fatty meals.

Just the Facts

♦   Ox, dog, and carp bile have been used for more than a thousand years in Chinese medicine.

♦   Because bile insufficiency decreases intestinal motility and absorption of nutrients in the colon, ox bile can be helpful for constipation.

♦   Bile from cows is processed into supplements in a four-step process: extracting, sterilizing, drying (dehydrating), and then crushing into a powder.

♦   Vegans and vegetarians are often reluctant to use ox bile. Unfortunately, they often have sluggish gallbladders and are in great need of additional bile acids. This is because many vegan-type diets are low in fat, as well as relatively high in fiber—a combination that can result in bile insufficiency. Fiber tends to bind with bile salts in the intestine, causing them to be excreted rather than reabsorbed, and insufficient dietary fats promote gallbladder sluggishness.

♦   In 2015, a physician in India removed what was thought to be a new world record for the number of gallstones extracted during one gallbladder surgery: 11,950 stones! It took medical staff four hours to count the stones, which ranged from 2 to 5 millimeters in size. The patient had been suffering from chronic abdominal pain and acid reflux for two months.

THINK TWICE!

IT’S BEEN SAID . . .

TAURINE

Many of us are deficient in taurine. Taurine performs multiple tasks in the body from conjugating bile, to boosting insulin response, to maintaining good cardiac function. Our bodies manufacture taurine from the amino acids cysteine and methionine—but probably not enough for optimal health. Populations with the highest longevity, such as the Japanese, have the highest dietary taurine intake.

We derive sulfur-rich taurine mostly from animal products, but we don’t usually consume enough, so our bodies have to manufacture more. As we age, this ability to synthesize taurine gradually declines, making supplementation beneficial.

A common misconception is that taurine is an amino acid, but really it’s not—it’s technically an amino sulphonic acid, which is a bit different. Nevertheless, taurine is a very important nutrient present in significant amounts throughout the body, particularly in tissues containing excitable cells such as nerves and heart muscle, and it has far-reaching effects. Your body was dependent on taurine even before you were born.

The developing brains of newborns and babies in utero depend on taurine, and they cannot make it for themselves. Taurine deficiency in moms can result in developmental abnormalities, so pregnant and nursing moms—you need to keep your levels up! At least two studies have identified significant taurine deficiencies in autistic children. Taurine’s neural effects are not fully understood. It appears to activate GABA receptors in the thalamus, which exert a calming effect. Taurine has been shown to benefit individuals with seizure disorders.

Taurine is also a constituent of bile, encouraging the production of bile acids and thinning of the bile, which is beneficial. It helps prevent nonalcoholic fatty liver disease by removing fat deposits and reducing cirrhosis. Taurine also protects your kidneys from oxidative damage and gives your metabolism a boost by increasing the actions of insulin, stabilizing blood sugar, optimizing lipids, and improving both fat burning and muscle building. Obesity itself has been found to cause a decline in taurine levels, creating a vicious cycle.

Taurine has an abundance of benefits for your heart! It reduces apolipoprotein B100 (apoB), a major component of LDL and VLDL, which increase your risk for atherosclerosis. Taurine also lowers blood pressure, strengthens cardiac output, regulates heartbeat, and protects your heart cells from damage. Animal studies show that for those in congestive heart failure, taurine may reduce mortality by a whopping 80 percent.

Yet another function is keeping your electrolytes in balance (sodium, potassium, magnesium, calcium, and other minerals). Taurine acts like a diuretic, keeping potassium and magnesium inside your cells and excess sodium out. It also regulates the flow of calcium ions, which protects your vision and hearing. Taurine supplementation may lower your risk for macular degeneration and other retinal diseases, tinnitus, and hearing loss. It also plays a role in white blood cell production and bone regeneration.

Recommended Usage

♦   Incorporate high-quality meats into your diet such as pastured beef and bison, wild game, liver and other organ meats, poultry, fish and shellfish, and pastured eggs. If you are vegan, you can obtain some taurine from seaweed and brewer’s yeast, but you will likely need a good daily supplement. Taurine levels are notoriously low among vegans and vegetarians.

Just the Facts

♦   Taurine was named after the Latin word taurus, which means “bull” or “ox,” after German scientists first isolated it from ox bile in 1827.

♦   Certain pathogens can create or exacerbate taurine deficiency. For example, certain anaerobic bacteria degrade taurine. Candida, a systemic fungus, produces the amino acid beta-alanine that competes with taurine for reabsorption by your kidneys and causes loss of taurine in the urine.

♦   Taurine is degraded by monosodium glutamate.

♦   Have you ever wondered why taurine is added to commercial cat foods? Unlike dogs and humans, cats cannot make their own taurine, so cat food manufacturers must add it. Despite this, commercial cat foods still tend to be low in taurine due to an overabundance of added starches and low “real meat” content. Taurine deficiency in kitties causes retinal damage and blindness, as well as life-threatening heart problems, including cardiomyopathy.

Boost the Benefits

♦   Although they often have added taurine, so-called energy drinks are the last place you should think about getting supplemental taurine, as they often also contain large amounts of caffeine, sugar, and toxic chemical additives. The taurine in energy drinks may be at least partly responsible for the “energy crash” experienced by many shortly after consuming them.

THINK TWICE!

IT’S BEEN SAID . . .

HARRIS RIPPS AND WEN SHEN,
“REVIEW: TAURINE: A ‘VERY ESSENTIAL’ AMINO ACID”