Counting Calories? You Might Be Doing It Wrong

WHAT IS A CALORIE?

A calorie is a unit of energy. The body requires calories to carry out its day-to-day functions smoothly which include the functions of the complex systems right up to simple tasks like buttoning your shirt every morning.

Food groups such as carbohydrates, proteins, fats and fiber contain calories in varying amounts. Taking into account every calorie you eat and burn is essential if you want to optimize your weight loss results. A gram of protein or Carbohydrate has 4 calories, while a gram of fat has 8 calories.

MEASURING PORTION SIZES AND FOOD SERVINGS

You might nod your head in agreement to our suggestion of counting calories, but no sooner than you’ve started counting calories than you will realize that playing with numbers is no cakewalk. It is easy to forget those 4-digit numbers. Measuring the food you eat is a good way to count calories successfully.

  • You can use a measuring cup to measure grains, cereals as well as fluids.
  •  Butter, syrups and jams are better measured with a measuring spoon.
  • You can also invest in a kitchen scale to make measuring meal portions and servings feasible.

Foods are not only made up of carbohydrates, proteins and fats. They also include other micronutrients. Nutrient label readings can help in cases where calorie counting is not as simplified. The nutrient label is printed on the food package. You should consider details such as individual serving size and the number of servings contained in a particular package.

WHAT ABOUT WHEN YOU ARE EATING OUT?

First things first, if your aim is to lose weight, you have no option but to cut down the number of times you dine out. And when you do, you should take the trouble to enquire about the nutritional content of each meal and serving. Restaurant meals are usually larger than regular portions and servings and are loaded with fat-derived calories.

Given people’s increasing awareness of the food they eat, restaurants have started making available nutrient information for all their dishes. This information can be accessed at the restaurant. It is also posted on the restaurant website for public viewing.

Now you might be asking yourself. “Why do I need to count my calories if I already started re-wiring my brain?” It is simple…. I want you to lose weight… And not only that, but I want you to lose as much weight as you possibly can in a healthy way, so that you can get the most out of your life….

THE DOS AND DON’TS OF COUNTING CALORIES

There are a few dos and don’ts that will help you stay accurate and at the same time make calorie counting a less tedious job.

I started off with calorie counting, just to brush up your basics. Besides, understanding the importance of calorie counting and knowing how to do it, will enable you make healthier food choices and keep the weight off for good.

The truth is that even now I use a calorie calculator. It is really important to do it too. In the future, Wake Up Thinner will have a smart phone app included, and it will help you keep track. Since you already bought the program, you will get it for free.

Till then, use the calculator on this website: www.calorieking.com Use it to quickly find out how many calories are in all the foods you want to eat!

CALORIE DEFICIT

It is easy to maintain healthy weight if you know the equation that drives it. If you want to lose weight, you should either:

  • Eat less calories than you burn or;
  • Burn more calories than you eat

This deficit is known as Calorie Deficit and is an effective way to lose weight. Thus, if you want to lose 1 pound of fat in a week, you should have a calorie deficit of 3500 calories in that week, which means 500 calories per day.

GENDER DIFFERENCES IN METABOLISM

If you’ve noticed, men tend to eat more than their counterparts and yet do not put on weight easily. To add, they can lose weight faster. It is a matter of gender difference. Men and women show marked biological differences. However, there also exist differences in their size and body composition.

The resting metabolic rate in women – the total energy expenditure in activities such as breathing, digestion and blood circulation, is 5% – 10% lower that men’s. As a result, our female bodies tends to store more fat.

HEALTH EATING – THE WAY TO A SLIMMER FIGURE

We often find ourselves in a real dilemma when it comes to food for weight loss. Health and fitness experts cancel out starvation and crash diets as healthy steps to trim an expanding waistline. As a matter of fact, they recommend eating a little of everything.

You already learned how to eat in my other ebook, however I will teach you how to eat to accelerate your weight loss.

PROTEIN: NUTRIENT PROFILE – 4 CALORIES PER 1 GRAM

Protein is the most essential food group when on a weight loss diet. You should double up your intake of protein to lose weight because it supports fat burning through muscle building and also staves off hunger.

  • Proteins are made of amino acids which are used to repair and maintain the cellular structure.
  • This food nutrient plays a major role in muscle growth and sustenance.
  • It keeps energy levels from dropping and can prevent exhaustion in dieters on a low-calorie diet.

There are plant and animal sources of good protein. You can choose lean beef, white meat for chicken and poultry, fish and pork as they contain a good amount of protein and a healthy amount of fat. You can eat an egg for breakfast too.

I would recommend eating only the white as the yolk is high in cholesterol. Vegetarians can choose to get their protein from fruits, vegetables, nuts, cereals, beans, legumes grains and low-fat dairy products. The Diet Plan book has the exact meal plans you should follow, so don’t worry about what foods to eat.

CARBOHYDRATES: NUTRIENT PROFILE – 4 CALORIES PER 1 GRAM

Whoever told you to cut out carbohydrates from your diet to lose weight is highly mistaken. Carbohydrates – complex carbohydrates – are known for their thermic effect and thereby act as metabolism boosters in the body.

One might ask why only complex carbohydrates? Carbohydrates supply the body with nutrition in the form of sugar. The sugars present in complex carbohydrates take a longer time to be broken down as against the simple ones and hence are beneficial to the body.

Fresh fruits, vegetables, legumes and whole grains are rich in complex carbs.

FATS: NUTRIENT PROFILE – 9 CALORIES PER 1 GRAM

While you may have expected to see carbohydrates and proteins on this list, I am sure not many of you expected to see fats. Fats have been blamed more than they deserve to for the entire weight gain issue.
For those unaware, there are two main types of fat – saturated and unsaturated fats. Saturated fats contained in meat, cheese, butter are the unhealthy variety.

Unsaturated fats on the other hand, are the healthy variety as they supply Omega 3 fatty acids and Omega 6 fatty acids. Unsaturated fat is contained in nuts, flaxseed, avocados, soybean oil, olive oil, sunflower oil, safflower oil, coconut oil and canola oil and fish varieties such as salmon, trout and herring.

When you eat fats, you should eat them in controlled quantities. Also avoid junk, packaged and fast food as they contain artificial trans-fat. Artificial trans-fat is the harbinger of weight issues and heart problems.

WATER: NUTRIENT PROFILE – ZERO CALORIES

When considering diet options, we concentrate only on food groups ignoring the weight loss potential of water. Water should be had in plenty when trying to lose weight. Why?

  • First, it keeps you hydrated.
  • Second, it flushes out toxins.
  • Third, it boosts metabolism and helps burn calories.
  • Fourth, it has no calories.
  • It also ensures smooth functioning of the body systems.

Water is a good alternative to sugary drinks and artificially prepared fruit juices. You should drink minimum 8-10 glasses of water each day. You can drink it plain or meet the body’s requirement for water by eating water-rich fruits and vegetables. Drink a glass of water before every meal.

It will curb hunger and prevent overeating at a meal. Ice-cold water is another good option. The body will first bring it to normal temperature before digesting it which means burning more calories. If you detest the bland taste of water, you can add fresh lemon juice. Have this mixture

Protein Reduces Appetite A Lot More As Compare To Carbs and Fat

Eating protein leads to a greater reduction in appetite, compared to fat or carbs.

However, no previous studies have looked into the effects of specific proportions of protein, carbs and fat in a systematic, dose-response manner.

For this reason, scientists examined the effects of five drinks containing different proportions of these nutrients.

BACKGROUND

Protein is generally considered to be the most filling macronutrient, whereas fat is the least filling. However, not all studies support this.

This may be because protein and carbs suppress the hunger hormone, ghrelin, more than fat.

Another hormone that may be involved is the satiety hormone, glucagon-like peptide-1(GLP-1). However, it’s currently unclear which macronutrient has the greatest effect on GLP-1.

ARTICLE REVIEWED

Scientists from Lund University, in Sweden, examined how different macronutrient proportions affected calorie intake, appetite hormones and appetite.

Protein-Enriched Liquid Preloads Varying in Macronutrient Content Modulate Appetite and Appetite-Regulating Hormones in Healthy Adults.

STUDY DESIGN

This was a randomized, crossover trial examining the effects of liquid meals — varying in protein, fat and carbs — on appetite, appetite hormones and calorie intake.

A total of 36 healthy men and women participated in the study.

They were assigned to five different liquid meals, which they received on separate days in a random order:

  • Low-protein, low-carb, high-fat drink (LP/LC:HF): 8.9% of calories from protein, 28% from carbs and 63.1% from fat.
  • High-protein, low-carb, medium-fat drink (HP/LC:MF): 40% of calories from protein, 18.5% from carbs and 41.5% from fat.
  • Low-protein, high-carb, low-fat drink (LP/HC:LF): 8.9% of calories from protein, 71.1% from carbs and 20% from fat.
  • High-protein, medium-carb, low-fat drink (HP/MC:LF): 40% of calories from protein, 46.8% from carbs and 13.2% from fat.
  • Medium-protein, medium-carb, medium-fat drink (MP/MC:MF): 24.4% of calories from protein, 50.4% from carbs and 25.2% from fat. This drink was replicated three times.

These liquid meals were based on milk protein isolate, rapeseed oil and a mixture of maltodextrin and table sugar. All of them contained 502 calories (2,100 kJ), and had the same volume of 670 mL.

After finishing the drink on each of the seven test days, the participants rated their appetite every 30 minutes until they had a lunch test meal.

During the same period, the researchers collected blood samples every hour. The blood samples were analyzed for the appetite hormones, ghrelin and GLP-1.

The purpose of the lunch test meal was to measure calorie intake. It was served 3.5 hours after the breakfast, and was based on pasta. The participants were encouraged to eat as much as they wanted.

Bottom Line: This randomized, crossover study examined the effects of liquid meals, varying in protein, carbs and fat, on appetite hormones, self-rated appetite and calorie intake.

FINDING 1: PROTEIN TENDED TO LOWER APPETITE

Every half an hour after finishing the test drink, the participants were asked to rate their feelings of appetite on a visual analog scale (VAS).

The VAS included the following feelings:

  • Hunger.
  • Desire to eat.
  • Fullness.
  • Prospective food consumption.

The researchers found that subjective ratings for fullness were significantly greater after HP/MC:LF than after LP/LC:HF.

Similarly, prospective food consumption ratings were 12% lower after the intake of HP/MC:LF, and 11% lower after the intake of HP/LC:MF, compared to LP/LC:HF.

The findings are presented in the chart below:

However, there were no significant differences in any of the ratings between HP/MC:LF and LP/HC:LF, indicating that carbs may have some filling effects as well.

Overall, protein appeared to be the most filling macronutrient, while fat was the least filling. No significant differences in hunger or desire to eat were seen.

Bottom Line: Protein reduced self-rated appetite more than carbs and fat, and appears to be the most filling of the three macronutrients.

FINDING 2: CALORIE INTAKE WAS UNAFFECTED

There were no significant differences in how the meals affected calorie intake at lunch, 3.5 hours after they were consumed.

Some evidence indicates that liquid calories have weaker effects on appetite and calorie intake, compared to solid calories.

Also, the effects of these drinks on appetite may have faded 3.5 hours afterwards.

Bottom Line: The various liquid meals had no significantly different effects on calorie intake at a lunch eaten 3.5 hours afterwards.

FINDING 3: PROTEIN INCREASED LEVELS OF GLP-1

Circulating levels of the appetite-suppressing hormone, GLP-1, were higher after the HP/LC:MF drink, compared to the other liquid meals.

This can be seen in the chart below:

Specifically, the levels of GLP-1 were generally 13–19% higher after the HP/LC:MF drink. This suggests that the appetite-suppressing effects of protein may be at least partly due to increases in GLP-1.

However, fat appeared to increase GLP-1 to some extent as well. These findings are supported by several previous studies.

Conversely, no significant changes in the hunger hormone, ghrelin, were detected between liquid meals.

Bottom Line: Protein appeared to increase circulating levels of the appetite-suppressing hormone, GLP-1.

LIMITATIONS

Although the study’s design did not have any serious shortfalls, a few limitations should be mentioned.

First, including both men and women caused significant variations in calorie intake. This might have masked the effects of the liquid meals on calorie intake at lunch.

Additionally, the generalizability of the findings is limited. There is some evidence that liquid calories have weaker effects on appetite than solid calories.

Second, the drinks were not typical breakfast foods. One study indicates that novelty may affect satiety.

Finally, not all types of protein, carbs and fat affect appetite the same.

Bottom Line: The study’s findings may not be generalized to all situations. For example, the liquid form of the drinks may have affected the results.

Related: what is NAD+

SUMMARY AND REAL-LIFE APPLICATION

This study showed that protein reduces appetite more than carbs and fat. On the other hand, fat appeared to be less filling than protein and carbs.

Simply put, if you want to lose weight, adding more protein to your diet may help curb your appetite.

NMN Plus – Dosage Recommendations

DO NOT TAKE MORE THAN ONE CAPSULE ON YOUR FIRST EXPERIENCE WITH NMN PLUS!

We include a very small dose of Niacin in the formula for NMN PLUS.

NIACIN  is well known to cause an uncomfortable “Niacin Flush in some people.  

We used a dosage that is about 1/2 of what  research shows affects less than 1% of users.  Read more about this, and what you can do to minimize niacin flush.

In addition to dosage, avoid taking NMN PLUS on an empty stomach to further minimize the chance you might experience a flush.

After the first trial or 2, you can increase to 2 capsules at a time if you desire.

Tolerance to Niacin Flush builds up rapidly. The few people that do experience it find it diminishes and no longer occurs after 4-7 days of continued use with a particular dosage, and can be increased further.

For those that want ONLY NMN, we offer  NMN PURE, which contains 125 mg of NMN per capsule and nothing else, but that product will not be available to ship until Dec 8, 2017.

Time of Day

Humans have a natural Circadian rhythm with a peak NAD+ levels around Noon, and a second, smaller peak in the middle of the night.

It is not yet known if supplementing with 2 doses to emulate the 2 natural peaks is beneficial, or, just one peak in the middle of the day. Experts such as Dr Brenner, Dr Sinclair, and others are on both sides of this issue.

If you chose to take NMN Plus twice a day, we recommend:

  • 1 Capsule between 8-10am
  • 1 Capsule before bedtime

If you chose to take NMN Plus once per day, we recommend

  • 1 Capsule between 8-10 am, until you are sure you don’t experience Niacin Flush
  • after acclimated for a few days

  • 2 Capsules between 8-10 am

INGREDIENTS  in NMN PLUS

In addition to NMN, which is the  IMMEDIATE PRECURSOR used by our bodies to produce NAD+, we include the other 3  major precursors:

  • NAM (Nicotinamide)
  • Tryptophan
  • NA (Niacin)

Obviously, it would be easier to produce only the single ingredient NMN PURE, but we are so convinced the proven NAD+ boosting ability of the secondary precursors make this product more effective, we have gone many months of research, development, and testing, in addition to the expense, to offer this Complete NAD+ Booster.

to read more about NMN  and other NAD+ precursors  Click here

to read more about NAD+  Click here

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A List Of Fifteen Superfoods For Rapid Weight Loss

The moment you decide to use diet to lose weight, you start ticking off foods you should not eat. A diet does not only involve going over the foods you will avoid for a while but also looking at those foods for weight loss which will actually help you shed all the unwanted bulges. You might want to look at our list of weight loss superfoods before you head to the supermarket. We call them superfoods because they step into different roles – they curb your cravings, help you feel full longer, burn the fat and kick up your metabolism.

FOODS FOR WEIGHT LOSS

1. Grapefruit: Half a grapefruit for breakfast or before a meal can help you lose upto 2 pounds a week. Due to its rich water content, it fills you up faster and prevents overeating. This citrus fruit also contains a compound that inhibits the function of insulin, the fat storing enzyme in the body. Certain medications do not allow you to eat the fruit or to have its juice. So, eat it only after consulting a doctor.

2. Yoghurt: Yoghurt is another of the superfoods you should eat if you want to trim your waistline. This dairy product contains protein, carbs and fat in the right amounts and hence won’t do you any harm. Go for Greek Yoghurt for the best weight loss results.

3. Apples: An apple a day keeps the pounds away. The fruit is rich in fiber. Eaten raw, it blunts the appetite and keeps a tab on your calorie intake. An apple makes a good on-the-go snack. Choose a whole fruit over juice and applesauce.

4. Avocados: It is not a pretty fruit, but a very healthy one though. This is the fruit you should eat if you want to make up your body’s requirement for fat. It contains healthy monounsaturated fats. The Oleic acid present in it also suppresses hunger.

5. Nuts: You can carry a handful of nuts – almonds, peanuts, pecans and walnuts – to snack on between meals. They contain healthy fats, protein and fiber. Nuts boost metabolism. At the same time, it creates a feeling of satiety. You can also add nuts to your salads.

6. Pears: Pears can supply 15% of your daily fiber intake. Do not skin the fruit for the fiber hides there.

7. Blueberries: All the members of the berry family are good for weight loss, but blueberries pip all of them. They are a powerhouse of antioxidants and phytonutrients. Their unique composition – high water content, high fiber content and low calorie content – make them a desirable alternative to sugary snacks. You can add a handful to your cereal bowl or eat them with yoghurt.

8. Eggs: Eggs are a great breakfast option because they are loaded with proteins. They take longer time to digest and thereby ensure that you eat less at later times in the day.

9. Oatmeal: Oatmeal is a fabulous filling choice. It is packed with fiber. It contains complex carbohydrates that take a long time to digest. Thus, they prevent a sudden spike in blood sugar levels.

10. Salmon: After avocados, fatty-fish like Salmon keeps your heart healthy and your body fit by providing Omega 3 fatty acids. These fatty acids improve insulin sensitivity, build muscle and thereby keep the body’s fat burning mechanism chugging throughout the day.

11. Broccoli and Kale: In the group of green leafy vegetables, broccoli and kale are the richest sources of fiber, calcium, Vitamin A, C and K. They are often used in green smoothies for weight lost. You will be surprised to know that the number of caloriesneeded to digest this vegetable is more than the number of calories it contains. Now, isn’t that good news?

12. Green Tea: This new variety of tea comes handy when it comes to trimming your waistline owing to the caffeine and Catechin compounds present in it. These compounds rev up metabolism and prompt the body to burn more calories.

13. Dark Chocolate: If you love chocolate, you have a reason to rejoice. Dark chocolate decreases the speed of digestion and keeps you feeling fuller for a longer period of time. You can eat a square or two of dark chocolate between meals.

14. Beans: Beans make it to our list of super foods for weight loss because of the protein, fiber, potassium and magnesium they contain. They are slow to digest. There are a variety of beans to choose from. You can eat black beans or kidney beans whichever you prefer. Another advantage is they are in expensive.

15. Coconut oil: Coconut oil is high in Medium Chain Triglycerides, which are fatty acids that are metabolized differently than most other fats, leading to beneficial effects on metabolism. eating it tends to increase energy expenditure (fat burning) compared to the same amount of calories from other fats. In one study, 15-30 grams (1 to 2 tablespoons) of medium chain fats per day increased energy expenditure by 5%, totaling about 120 calories per day!! This is like getting almost 10 % more energy!

When womens replace the fats they are eating with MCT fats (as in coconut oil), they burn more calories!! Don’t forget to share this article about Superfoods For Weight Loss with your friends using the social media icons.

Gut Microbiota And Weight Loss

Psyllium Husk Helps In Weight Loss

WHAT IS PSYLLIUM HUSKS?

Also referred to as isabggol or ispaghula, the Psyllium seed Husks are a part of the plant Plantago ovate which is a native of Pakistan, Bangladesh and India. Psyllium seed Husks are mostly used to assist in the loss of excessive weight and to relieve digestion issues such as irritable bowel syndrome, constipation and diarrhoea. The Psyllium Husk has a wide array of health benefits that have made it a popular product for the health conscious demographic. Here is a brief but detailed rundown of some of the benefits that Psyllium has on the body.

PSYLLIUM HUSK BENEFITS

PSYLLIUM HUSK IS RICH IN BOTH SOLUBLE AND INSOLUBLE FIBER.

Some of the benefits of natural fiber contained in Psyllium is that it can provide the fiber you need without requiring you to alter your normal diet. The soluble fiber is Psyllium significantly slows down digestion and controls the absorption of sugar into the bloodstream preventing sugar levels from spiking up consequently preventing fat accumulation.

Additionally, the soluble fats also lower cholesterol levels and this reduces susceptibility to cardiac related aliments. The insoluble fiber which is also prevent in Psyllium helps promote regular bowel movement.

PSYLLIUM HUSK IS EFFECTIVE IN SIGNIFICANTLY REDUCING BOWEL PROBLEMS.

Psyllium is also a bulk-forming laxative. This essentially means that it Psyllium Husks soak up water in the gut making bowel movements easier. It soaks up water by swelling when it comes in contact with water and reliable studies shown that it can absorb water that is 8 to 16 times it weight.

Psyllium Husk form a gelatin like mass in the colon which softens the stool incredibly hence reducing vulnerability to constipation related complications such as anal fissures and haemorrhoids. This will ensure that bowel movements are regular and there in no flatulence or bloating. Apart from softening the stool, this gluten like mass also absorbs toxins, bacteria and germs that are located along the digestive tract. Additionally, the gluten like mass also absorbs excess bile which contains accumulated cholesterol.

In case a person is suffering from inflammation along the digestive tract, Psyllium will act as an inflammatory agent that soothes the walls of the digestive system. It acheives this because it contains muscilage which is not only cooling but also slippery.

Common bowel-related issues such as hermorrhoids can be resolved using Psyllium Husks. Since hemorrhoids from when a person consistently strains when eliminating hard stool, consuming Psyllium together with large quantities of water will ensure stools are soft and easy to eliminate.

Psyllium Husks stimule peristalsis (muscle like contractions which enable the easy movement of food along the digestive tract). Consequently this reduces constipation. Indians have been using Psyllium Husks to reduce constipation for many years while Europeans have been using it to ensure healthy bowel movements. However, Psyllium Husks are a relatively new concept in the west that is rising in popularity.

PSYLLIUM HUSK FOR WEIGHT LOSS

Since the Psyllium Husks swells up to ten to twenty times its original size when in contact with water, it creates the illusion of full stomach hence reducing the amount of food a person consumes considerably. The illusion of a full stomach reduces hunger and prevents binge eating hence aiding in loss of weight. Experts have established that Psyllium Husks work well if taken at least twenty minutes before a meal because they cause fullness that results in eating less. When on a diet or trying to control portions, Psyllium will come in handy as the feeling of fullness will make adhering to a diet much easier.

Psyllium Husk is arguably the best supplement as it has extremely low calories approximately 32 calories per two tablespoons. This mean a person can comfortably consume Psyllium Husks without running the risk of adding excess calories.

Additionally, Psyllium Husk removes waste accumulated in the colon making a person feel lighter.

GUIDELINES TO FOLLOW WHEN CONSUMING PSYLLIUM HUSK

1. Ensure that Psyllium Husk is taken together with a liquid preferably water. Desist from eating Psyllium Husk on its own as this can cause digestion issues. Apart from water, you can mix this effective dietary supplement with a variety of healthy liquids such as vegetable smoothies, fruit juices, stew, soups, ice cream, yofurt and even milk.

2. Consume a lot of liquids before and after consuming the Psyllium Husk. This is because since the Psyllium Husk absorbs a lot of water and moisture it can easily make a person dehydrated. If you are taking Psyllium ensure you drink at least eight glasses of water to avoid getting dehydrated. Essentially, it is not easy to swallow Psyllium Husk without water therefore for convenience take it with water.

3. Pregnant should avoid consuming Psyllium Husk because pregnant women need to stay dehydrated consistently and constantly. Additionally they are also bloated all the time and need to eat nutritious food; this is impossible the Psyllium Husk fill the stomach.

4. Desist from consuming Psyllium Husk immediately after and before a meal. Either take it some minutes before and after a meal or consume it in-between meal to avoid tampering with digestion.

5. Psyllium Husk has no nutritional benefit therefore it should not be a substitue for a balance diet. It is a strictly a supplement and not a nutritional food that adds value to your diet.

PSYLLIUM HUSKS SIDE EFFECTS

Since Psyllium Husk are completely natural they cannot harm the body in any way. Unlike some natural laxatives that are addictive, Psyllium Husks can be regularly consumed without the chance of becoming addictive. The user has full control of when to take this supplement and how to take it.

A user has to keep in mind that since Psyllium Husk is natural bulking gent, it needs to be taken together with a lot of water. For precautionary purposes it is advisable that one tablespoon should be accompanied by two glasses of water. Since Psyllium absorbs a huge amount of water, it wil be ineffective if taken without water as it will cause constipation. If you have either diabetes or diverticulitis, you should seek a doctor’s advice and guidance to ensure you consume Psyllium in a healthy way that will not harm your overall healthy or worsen your symptoms.

Serious allergic reactions to Psyllium are extremely rare but user should avoid over consumption and take it with a liquid to avoid choking.

A common side effect of taking Psyllium Husk is mild stomach cramping especially for a new user, Since this is a common symptopm that is mostly caused by insufficient consumption of water, you should sek medicial advice and guidance. The doctor will ascertain whether it is safe to continue consuming Psyllium Husks or not.

If you have a medical history of appendicitis or stomach blockage then you need to consult a doctor before taking Psyllium Husks.

If you are taking any other medication then you should seek medical advice before taking Psyllium Husks to ensure the medication foes not interfere with the medication you are taking.

People with a history of kidney disease must seek the medical advice before consuming Psyllium Husk.

ROUND UP OF 7 AMAZING WAYS PSYLLIUM HUSK HELPS YOU LOSE WEIGHT

If you are a health conscious person then there is not doubt that you are always on the lookout for a natural way of maintaining a normal body weight. Psyllium Husks completely lives to the hype and will help you lose weight. If you are wondering why Psyllium Husks have become  the biggest craze in the weight loss science, there are 7 amazing weight loss benefits that will absolutely make you want to try out Psyllium Husks.

1. An exhaustive and thorough study by University of Maryland ascertained that Psyllium Husks suppress appetite. Since Psyllium will swell once in the stomach it will make a person feel full and make them lose their appetite.

2. Psyllium is rich in dietary fiber which improves digestion and nutrient absorption ensuring that all food you consume is optimally utilised.

3. Psyllium Husks come in handy in the treatment of digestive disorders that can hinder healthy dieting. Since Psyllium makes digestion and elimination easier and stress free, it will make dieting an easier experience.

4. Psyllium Husks ensure that harmful toxins consumed together with food are removed before absorption. If these harmful toxins are absorbed to the body, they can cause harm and lead to excessive weight gain which is undesirable.

5. Research has unequivocally established that Psyllium Husk absorbs excess cholesterol. Studies done by reliable sources have ascertained that consistent consumption of Psyllium Husks considerably decreases the levels of cholesterol in a person’s body. Reduced levels of cholesterol not only control weight gain but also decrease vulnerability to cardiac aliments.

6. Psyllium Husks literally clean and empty your insides. It is very uncomfortable walking around with accumulated fecal matter. This amazing dietary supplement will effectively clean out your bowels.

7. Psyllium Husks can seamlessly fit into any diet you are trying out. since all healthy diets prominently feature water and other healthy liquids such as fruit juice, you can add this supplement to your diet no matter how strict the diet in question is.

PSYLLIUM HUSK AND DIABETES

Diabetics are required to not only maintain a healthy balance between insulin and blood glucose but also need to watch their weight and ensure they don’t gain too much too fast. Reliable research indicates that Psyllium helps maintain a healthy glycemic balance hence helping to maintain a healthy blood glucose level.

However Psyllium treatments for a diabetic should be specifically tailored to cater for the particular needs of each diabetic patient. With the guidance of a doctor, a diabetic patient will be able to come up with Psyllium regimen that works for them.

Psyllium Husk is a natural gluten free fiber that can be used to bake healthy desserts.

Although traditionally consumed simply as a supplement, this fiber rich supplement can also be used to bake healthy gluten-free desserts. If you are a sweet tooth then you know that most gluten free desserts are dry and crumbly. Psyllium Husks will resolve this problem because it will act as a moisturising gel when combined with water. If you are on gluten free diet and want a delicious dessert then make Psyllium Husk a compulsory ingredient. This way you are able to lose weight and still indulge in your favourite dessert.

Psyllium Husk is definitely a dietary supplement that is worth trying out!

Niacin Flush with NMN Plus


We are very excited about our new product, NMN Plus.

We also want to let you know about a potential side effect that some people may have.

We have included Niacin as one of the ingredients, as it is very effective at raising NAD+ levels in the liver more quickly than any other precursor.

Niacin has a very long track record and has been used effectively for over 50 years.

It does have a very well known side effect, commonly called the Niacin flush,  that limits the dosage that can be used. 

At higher dosages, an uncomfortable flushing and itching is noticeable almost immediately and last around 30 to 45 minutes.

47 different  research studies  on Niacin have determined there is no negative health consequences other than the temporary discomfort at levels up to 1000mg a day, which is more than 10x the amount we include in NMN Plus.

The research has also found that the dosage where this flushing response occurs varies quite a bit between individuals.

A fuller description of the niacin flush is here.

Tolerance to Niacin does increase rapidly and most people find the dosage that results in the flushing response increases quickly.

Those that do experience the Niacin Flush from our NMN Plus will most likely find it diminishes and disappears within one week.

We felt the benefit from including Niacin was key to the effectiveness of NMN plus, so  we included it in a dosage that research found to incur this side effect in less than 1% of people.

Some things you can do to minimize the flush until you develop tolerance to the dosage:

  • Avoid taking on an empty stomach
  • Avoid taking with Coffee or other hot drinks
  • Take an aspirin before Niacin or NMN plus*

*Studies show a 36% reduction in niacin flush when aspirin is taken first

We are collecting feedback from customers and would love to hear anything you can tell us about how you respond to NMN plus, including any flush you experience.

Turmeric Is Way More Beneficial Than You Think Science Confirms

Turmeric or Curcumin is a wonder herb, and it has many health benefits.It’s bright orange, bitter and powerful.

Turmeric is the vibrant ingredient that gives curry it’s memorable hue. If you’ve tried Indian cuisine, you’ve likely tasted it and loved it.

This predominant spice is used generously in nearly all Indian meals. Perhaps that’s why India has among the lowest rates of lung, colon, prostate & breast cancer,

Curcumin, the active agent in turmeric, as been used in Ayurveda, the Ancient form of Indian Medicine for thousands of years and Western Science is catching on. Turmeric has matched and outperformed many modern medicines.

This potent spice is packed with anti-inflammatories and anti-oxidants. Turmeric has been proven to fight free radicals, rejuvenate the cells, cleanse the liver, protect the heart, boosts moods and support the brain.

Sound too good to be true? There’s more.Turmeric has been shown to lift levels of norepinephrine, dopamine, and serotonin. With a stronger cocktail of these neurochemicals, we’re all a little happier.

Turmeric has ten neuroprotective actions that support better memory, focus, and cognition. This multifunctional spice is also used to regulate fat metabolism, alleviate IBS, regulate bile flow, reduce joint pain and bring luster to the skin.

Turmeric or Haldi as they call it in Hindi is revered for its spiritual significance. Often referred to as The Golden Spice or The Spice of Life, turmeric is a common accessory in wedding rituals and prayer ceremonies. Originally the spice was used in rites and rituals intended to promote fertility, prosperity, and spiritual purification.

Turmeric is incredibly purifying. As a sure source of anti-fungal, anti-microbial and anti-bacterial extracts, this spice can help you fight infections and boost immunity. Dense in vitamins and minerals this magical spice promotes overall well-being.

In this article, you shall read different aspects of turmeric.

Turmeric, The Healthiest Food

Turmeric, The Healthiest Food

Turmeric is used for centuries in the kitchen and medicinal treatments.

It is a golden spice of the life. It has various health benefits. Widely used in different medicines for curing health problems.

Other names of turmeric are CURCUMA LONGA, CURCUMIN, and TUMERIC.

The botanical name of turmeric is CURCUMA LONGA L.

Composition Of Turmeric:

The important chemical component of turmeric is a group of compounds namely curcuminoids that includes methoxy curcumin, curcumin diferuloylmethane, and bisdemethoxycurcumin.

Along with these elements, it contains volatile oils like atlantone, turmerone, and zingiberene. Other components are proteins, sugars, and resins.

  • Turmeric contains an essential oil.
  • Dry rhizomes yield8 % of essential oil.
  • Fresh one’s yield24 % oil which contains zingiberene.
  • Alcohol and Ketone are also obtained by volatile distillation.

Famous Varieties Of Turmeric:

The famous varieties of turmeric are:

  • Thodopuza
  • Local Haldi
  • Red streaked
  • China scented
  • Alleppey

Nutritional Value Of Turmeric:

Almost everyone uses turmeric while cooking food. But, have you ever thought of its nutritional value? Below we shall read it

Nutritional value of 2 teaspoons of turmeric is:

  • Iron: 88 milligrams
  • Dietary fiber: 96 grams
  • Vitamin B: 08 milligrams
  • Manganese: 36 grams
  • Potassium: 48 milligrams

How Is Turmeric Powder Prepared?

Turmeric powder is a bright yellow colored spice from the rhizome of CURCUMA LONGA plant. Turmeric powder has various traditional and commercial uses.

Dried turmeric rhizomes are useful in making turmeric powder. The integral component of turmeric is curcumin. Curcumin, an antioxidant is the most bioactive soothing part of the turmeric herb.

It is useful for cosmetic activities, coloring, flavoring and medicinal purposes. The bright yellow color is because of curcumin and other components present in turmeric.

It also helps in promoting the flow of bile from your liver. Bile helps in excretion of fat-soluble toxins from your body.

Health Benefits Of Turmeric

Uses Of Turmeric In Ayurveda

There are a lot of benefits of turmeric.

Uses Of Turmeric In Ayurveda

  • The main organs on which turmeric operates are heart, skin, lungs, and liver.
  • It is widely used for bleeding disorders, epilepsy, to purify body-mind and skin diseases.
  • It helps the lungs to expel Kapha.

ACTIVITIES OF TURMERIC:

  • Antibacterial
  • Iterative
  • Anti-inflammatory
  • Anti-allergic
  • Analgesic
  • Antiseptic
  • Anti-tumor
  • Antioxidant
  • Appetizer
  • Antispasmodic
  • Cardiovascular
  • Cholagogue
  • Astringent
  • Carminative
  • Diuretic
  • Digestive
  • Stimulant
  • Vulnerary

THERAPEUTIC USES:

  • Cancer
  • Digestion
  • Food Poisoning
  • Anemia
  • Indigestion
  • Poor Circulation Diabetes
  • Gallstones
  • Parasites
  • Wounds
  • IBS
  • Staph Infections

Other therapeutic uses of turmeric are:

  • Turmeric helps in regulating women reproductive system and also in purifying breast milk and uterus.
  • It helps in purifying and making of semen in men, which acts as counterintuitive for pungent bitter.
  • It aids in reducing the effect of diarrhea, fever, insanity, urinary disorders, cough, poisoning, and lactation problems.
  • Turmeric is also used to cure external ulcers.
  • Another benefit of turmeric is that it decreases Kapha. Hence, removes the mucus from the throat, pus from eyes and wounds and moreover in watery discharges such as leucorrhea.

Ayurvedic Benefits Of Turmeric:

  • Detoxify the liver
  • Balance cholesterol levels
  • Fight allergies
  • Stimulate digestion
  • Boost immunity
  • Enhance the complexion

As turmeric is an antioxidant due to this property, Ayurveda recognizes turmeric as a warm spice, astringent and pungent taste and bitter.

Home Remedies To Cure Different Diseases Using Turmeric

Home Remedies To Cure Different Diseases Using Turmeric
  1. Asthma:

  • Turmeric is effective in curing asthma.
  • Add one teaspoon of turmeric in a glass of warm milk and drink it.

Ayurveda also helps in treating Asthma. There are some herbal remedies. You can give them a try.

  1. Anemia:

  • Another benefit of turmeric is it helps in anemia.
  • Mix one tablespoon of turmeric juice and honey and consume it every day.
  • Take this concoction once in a day.
  1. Burns:

  • To cure burns mix one tablespoon of aloe gel and turmeric and apply it to the affected area.
  1. Complexion:

  • Take a turmeric paste and apply it to your skin before sleeping.
  • Wait for few minutes and then wash it off.
  • If you see next morning any yellow tinge remaining on your skin, then remove it with the help of oil and chickpea flour (Besan).
  1. Conjunctivitis:

    Conjunctivitis can cure through following remedies.

  • Take a mixture of 1 tablespoon of crushed raw turmeric and 1/3 glass of water.
  • Boil and sieve it.
  • Apply 2-3 drops of the mixture in each eye for three times in a day.
  1. Dental Problems:

  • Take a mixture of the ½ tablespoon of salt and one tablespoon of turmeric. Now add mustard oil to it and make a thick paste.
  • Rub your teeth and gums using this paste.
  • Repeat this twice in a day.
  1. Diabetes:

  • Take ½ -1 tablespoon of turmeric for three times every day.
  1. Diarrhea:

  • To cure diarrhea takes ½ – 1 tablespoon of turmeric juice and powder with water.
  • Use this remedy thrice daily.
  1. Pain:

  • Make a mixture of 2 tablespoons of ginger, one tablespoon of turmeric and water and make a thick
  • Spread it over a cloth and place it on the affected area and then bandage it.
  • Take one glass of milk with one tablespoon of turmeric before sleeping.
  1. Eyes, Ears, Mouth & Nose:

  • Mix Turmeric dust and alum in the ratio of 1:20, when blows through the ears it cures chronic otorrhea.
  • It aids in maintaining the integrity and shape of our eyes.
  • Make a mixture of organic ghee and a pinch of turmeric. Now, apply it to your mucous lining of the nose to end the sniffles.
  • It also assists in eliminating nose bleeds, cures sinus, purifies your mind and brain. Also, restores an acute sense of smell.
  1. Turmeric For Intestine & Stomach:

Turmeric cures the complete Gastro-Intestinal system. It is helpful in treating-

  • Poor digestion
  • To help digest protein
  • Weak Stomachs
  • Normalizes metabolism
  • Dyspepsia
  • It improves the bio-availability of your food. It enhances the ability of your stomach to withstand the digestive acids.
  • Turmeric is an excellent carminative. It can provide a calming effect to an upset digestive system. It eliminates excessive gas and distention.
  • Carminatives also increase absorption and nurture of the intestinal flora.
  • Taking turmeric will help to balance your upset digestion. Mix 1 teaspoonful of turmeric in a cup of yogurt, consume it after taking lunch.
  • It also helps in curing piles. Apply the mixture of turmeric, mustard oil, and onion juice.
  • To eliminate rectal bleeding consume 2 – 3 tablespoons of turmeric in every ½ – 1 hour until bleeding stops.

Medicinal Uses Of Turmeric

Due to the various benefits of turmeric, its use as a medicine is rapidly increasing. The normal flowering plant from ginger family is now an excellent remedy to cure various diseases. Earlier it was used for food coloring and flavoring.

But, now it is widely used to cure health problems such as digestive disorders, liver problems, wound healing and skin diseases. It is also used as an anti-inflammatory agent in medicines. The vital part of turmeric, curcumin has various therapeutic effects.

  1. DIGESTIVE DISORDERS:

  • Turmeric acts as a carminative and digestive bitter.
  • Its use in foods along with bean dishes and rice improves digestion and reduces bloating and gas.
  • It stimulates the production of bile in your liver and also encourages its excretion through gallbladder. And, hence improves your body’s ability to digest fat.
  • For digestive weakness and congestion, turmeric is excellent.
  1. LIVER DISEASES:

  • It is helpful for curing liver diseases.
  • In monsoon consumption of foods and herbs strengthens your liver.
  • Turmeric has same liver protection components that artichoke leaves and milk thistle contain.
  • It shrinks engorged hepatic ducts. Hence, can be helpful to cure liver conditions like cirrhosis, and hepatitis.

Ayurveda can also help you cleanse the liver. It can also help in dealing with liver diseases.

  1. CANCER:

  • Turmeric helps in preventing the growth of different types of cancer.
  • It helps in curing skin cancer and pre-cancerous conditions.
  • Both, internal and topical uses are effective.
  1. ATHEROSCLEROSIS:

  • It also helps in stopping blockage of blood vessels. Intense blockage of blood vessels can lead to heart attack.
  • It lowers the cholesterol levels of your body and inhibits the oxidation of bad cholesterol called LDL.
  • Oxidized LDL accumulates on the walls of arteries and forms atherosclerotic plaque.
  • It also prevents the building of platelets around the injured arteries. Platelets can lead to the formation of blood clots or the blockage of the blood
  1. OSTEOARTHRITIS:

  • It helps in reducing the effects of osteoarthritis.
  • It can reduce disability and pain.
  1. MENSTRUAL PROBLEMS:

  • Turmeric helps in reducing menstrual cramps. Use turmeric bitters or extract two times every day, before 15 days of the expected date.
  • It is an antispasmodic and hence helps in smoothing of muscles and turn, reduces menstrual cramps and digestive problems.
  1. BACTERIAL INFECTION AND WOUNDS:

  • Turmeric is an antibiotic.
  • It aids in reducing bacterial infection and better healing of your wounds.
  1. EYE DISORDER:

  • The important component of turmeric, curcumin is as effective as corticosteroids in Uveitis, the kind of eye disorder.
  • Uveitis is the inflammation of uvea. The uvea is the middle layer of the eye.
  1. OTHER HEALTH DISORDERS:

  • It decreases inflammation and congestion from the stagnant mucous membrane.
  • It is anti-inflammatory to mucous membrane that coats the lungs, throat, intestines, and stomach.
  • Everyday use of turmeric can cure Crohn’s disease, Colitis, post giardia and diarrhea effects.
  • The inflammation and itching due to anal fissures and hemorrhoids can be overcome by using turmeric.
  • Skin problems like psoriasis, eczema, and acne are all curable by the use of turmeric.

Beauty Benefits Of  Turmeric:

Beauty Benefits Of Turmeric

Also of medicinal and traditional benefits turmeric also has cosmetic uses. Now,  lets read about the cosmetic uses of turmeric.

SKIN CARE AND COLORING:

Skin is the largest organ of your body.

The barrier function of skin protects you from microorganisms, UV radiations, and harmful chemicals.

  • Turmeric is effective in healing skin disorders like acne and eczema.
  • It also reduces the oil secretion from the sebaceous gland.
  • Moreover, keep your skin younger by retarding the aging process.
  • Turmeric works miraculously for both oily and dry skins.
  • Women may apply turmeric paste on their face for the natural glowing skin.
  • Turmeric is also used in creams for coloring purposes.
  • Various herbal products use turmeric as their integral natural ingredient.
  • Turmeric helps in retaining the glow of your skin and thus make you look beautiful forever.
  • It helps in removing wrinkles from your face.
  • It aids in reducing the stretch marks.
  • Turmeric oil is also used in sunscreen creams and biopesticides due to its effectiveness.
  • It also helps in purification of your blood.
  • It reduces the skin pigmentation and removes dead cells from the skin.
  • Turmeric is skin friendly and is an integral ingredient of various creams and lotions.
  • It is also used to treat cracked heels.
  • Combine one tsp of turmeric with 1tsp of chickpea flour; add a dash of tea tree oil and enough water to create a paste (about two tsp of water). Apply the paste to the entire face, keep it on for 15 minutes, then rinse it with warm water. Your skin will look radiant.

Turmeric For Hair:

Turmeric For Hair
  • Turmeric is effective in treating dandruff problems of your hair.
  • It is also used as dyes and hair colorants. It also stimulates the growth of your hair.
  • It provides the necessary nutrition to your hair follicles and hence helps in growth of hairs.
  • Curcumin, an integral component of turmeric, is widely used in natural dyes to provide yellow and deep orange color.
  • Mix turmeric powder and olive oil, apply it on the hair. Leave for about half an hour and wash it. This will help to prevent dandruff from the hair.
  • Turmeric, when mixed with honey and milk and applied on the hair, can reduce hair fall.

 SKIN DISEASE:

  • Turmeric juice and paste are used in treating leprosy skin disease.
  • It also effective in chickenpox and smallpox. Apply the turmeric paste on your skin to stimulate the processing of scabbing.

 

Why Should You Use Turmeric While Cooking

Why Should You Use Turmeric While Cooking
  • The healthiest spice food is an essential ingredient of the curry powder.
  • It is also used for flavoring and coloring of butter, margarine, cheese, liquor, pickles, fruit drinks, cakes, fruit dishes, mustard, table jellies, and another foodstuff.
  • Turmeric oil is widely used for flavoring food items and perfumes.
  • It adds mild aroma and yellow color to the food.

SOME COOKING TIPS:

  • Turmeric is strong and gets stronger while cooking. So, it’s better to use it in a regulated manner.
  • You can use one teaspoonful of turmeric in place of 1 teaspoonful of dry mustard.

How To Store & Use Turmeric Powder With Ease?

  • You should keep turmeric powder in a cool and dry place away from sunlight.
  • Excessive heat volatilizes and dissipates turmeric’s aroma.
  • High humidity will make a cake of turmeric powder.
  • You should use the older stock of turmeric if any.
  • Prolong exposure to air will lead to loss of aroma and flavor of turmeric.

USE OF TURMERIC IN RECIPES:

ADD IT TO FRITTATAS AND SCRAMBLES:

  • You can take a pinch of turmeric and use it in scrambled eggs, tofu scramble, or in a frittata.

GREENS:

  • Sprinkle turmeric powder into braized or sautéed greens like collards, kale, and cabbage.

ROASTED VEGETABLES:

  • Turmeric’s peppery and warm flavor goes great with potatoes, root vegetables, and cauliflower.

RICE:

  • A pinch of turmeric powder brings a mild taste and color to a cup of plain rice or fancier pilaf.

SOUPS:

  • The taste of chicken or vegetable is enhanced when made with turmeric powder.

How To Prepare Turmeric Tea?

THINGS THAT YOU WILL NEED:

  • One tablespoon of butter
  • 1 cup of coconut milk
  • One tablespoon of honey
  • 1 cup of water
  • One tablespoon of Turmeric either grated root or powder

PROCEDURE:

  • Take a saucepan and pour water and coconut milk in it.
  • Boil it for 2 minutes.
  • Now add butter, turmeric powder, and honey and again simmer it for 2 minutes.
  • After that pour the tea into a cup and drink it.

How To Prepare Golden Milk

Turmeric Milk Golden Milk
  • Golden milk is an ancient health elixir: Combine 1/2 tsp of organic turmeric powder, 1/2 tsp of organic ginger powder and a pinch of cinnamon, nutmeg, and cardamom into one cup of hot almond/soy/rice or hemp milk.
  • If you’re using a liquid with low-fat content, you can add 1/2 tsp of coconut oil or ghee (clarified butter) to guarantee maximum absorption. Drink this daily.

With Spices

Combine turmeric with black pepper to amp up the effect.

  • Cook with turmeric, black pepper, and ginger. These heating, metabolism charging spices have a synergistic effect that will increase the bioavailability by 1,000 times. Make sure to dissolve the spices in ghee or coconut oil while cooking.

Pour it into your smoothies.

  • Dissolve a full teaspoon of turmeric and a pinch of black pepper into hot coconut oil and pour it into your smoothie or juice.

Optimize Your Use of Turmeric

Doses Of Using Turmeric In Different Ways

1.Always buy certified organic.

2.Make sure your spices are free of chemicals, preservatives, fillers, and additives.

  1. Skip the pill.
  • If you’re taking the capsule version at least take it with 1 cup of hot water. In the bowl of warm water, add one tsp of ghee or connect oil and a generous pinch of black pepper.

Curcumin/Turmeric Capsules, Not Nearly As Effective

Curcumin or Turmeric Capsules

The active agents in turmeric are fat-soluble, meaning you need fat in the carrier to absorb and assimilate the benefits efficiently. To make the most of your turmeric, you must take it with a source of fat.

The spice has stood the test of time as a form of medicine because it’s used in cooking and oil is almost always present in the recipe. The fat from the oil is the consort ingredient.

The vitamin and supplement industry is steadfast and ever growing. Well, it doesn’t always work that way. The bedrock of Ayurveda and Eastern Medicine is that we are more than the total of our parts.

Holistic medicine stands firm on a platform that demonstrates the interconnectedness of the mind, body, and soul.

Just as there is a delicate and intelligent interplay between the mind, body, and soul, there is a delicate and intelligent interplay between the brain, gut, and formation of tissues.

A capsule version of turmeric (aka curcumin) will get the spice into your body, but it won’t guarantee the digestion and absorption of the nutrients into your system.

According to Ayurveda, there are seven layers of tissues: plasma, blood, muscles, fat, bones, nervous tissue and reproductive tissue.

Each tissue is nourished in sequential order based on how well food is digested, absorbed and assimilated. If you want the benefits of turmeric to touch all your tissues, a capsule just won’t cut it. The body simply doesn’t integrate capsules as it would food.

Side Effects Of Using Excessive Turmeric

Turmeric doesn’t cause any severe side effects in your body. But depends on person to person how turmeric reacts to their body.

Sometimes it causes-

  • Nausea
  • Dizziness
  • Stomach Upset
  • Diarrhea

Turmeric gives energy and purifies the chakras. Thus, include it to lead a healthy life.

Does NR break down to NAM before NAD+


As we age, our levels of the Co-enzyme Nicotinamide Adenine Dinucleotide NAD+ drop significantly in multiple organs in mice and humans  (5,8,10).

NAD+ decrease is described as a trigger in age-associated decline(23), and perhaps even the key factor in why we age (5).

In 2013, research published by Dr David Sinclair demonstrated that short term supplementation with Nicotinamide MonoNucleotide (NMN) replenished NAD+ and reversed many aspects of aging, making the cells of old mice resemble those of much younger mice, and greatly improving their health (8).

The quotes below are directly from that research:

NMN was able to mitigate most age-associated physiological declines in mice”

“treatment of old mice with NMN reversed all of these biochemical aspects of aging”

Since Dr Sinclairs landmark 2013 study, dozens of others have been published investigating the efficacy of supplementation with NMN and Nicotinamide Riboside (NR) in treatment and prevention of a wide range of disease including cancer, cardiovascular disease, diabetes, Alzheimers, Parkinsons, and more (5,6,7,9,10,11,13,14,15,16).

According to Dr Sinclair:

“enhancing NAD+ biosynthesis by using NAD+ intermediates, such as NMN and NR, is expected to ameliorate age-associated physiological decline”

WHAT IS NR

chromadex niagenNicotinamide Riboside (NR) and NMN are precursors that are used by our bodies to replenish NAD+ levels.

In 2004 Dr Charles Brenner published a paper showing that the enzyme Nrk1 can catalyze NR directly to NMN (100) which might make it a more effective precursor to NAD+ than the previously known NAM, NA, or Tryptophan.

Although NR is unstable by itself, Dartmouth University has patented production methods that combine it with Chloride which makes it stable.

Chromadex has licensed this technology and has been selling NR commercially since 2014 under the brand name “Niagen”.

Tru Niagen is the brand name used by Dr Brenner’s company ProHealthSpan to market their Niagen product.

WHAT IS NAD+

NR benefits chartNAD+ is a key co-enzyme that the mitochondria in every cell of our bodies depend on to fuel all basic functions. (3,4)

NAD+ play a key role in communicating between our cells nucleus and the Mitochondria that power all activity in our cells (5,6,7)

NAD+ LEVELS DECREASE WITH AGE

NAD+ levels decreaseAs we age, our bodies produce less NAD+ and the communication between the Mitochondria and cell nucleus is impaired. (5,8,10).

Over time,  decreasing NAD+ impairs the cell’s ability to make energy, which leads to aging and disease (8, 5) and perhaps even the key factor in why we age (5).

NAD+ METABOLISM IN HUMANS

The NAD+ supply is not stagnant – it is constantly being consumed and replenished, with the entire NAD+ pool being turned over 2-4 times per day (14).

NAD+ is synthesized in humans by several different molecules (precursors), thru 2 different pathways:
De Novo Pathway

  • Tryptophan
  • Nicotinic Acid (NA)

Salvage Pathway

  • NAM – Nicotinamide
  • NR – Nicotinamide Riboside
  • NMN – Nicotinamide MonoNucleotide

This constant recycling of NAD+ is through the salvage pathway, where the enzyme Nampt catalyzes NAM to NMN, which is then metabolized to NAD+.

Nampt is the rate-limiting step in the salvage process (97).

Many studies have confirmed the importance of Nampt in maintaining sufficient NAD+ levels, such as the quote below from a 2016 study that used mice lacking Nampt in muscle fiber:

“NAD content of muscle was decreased by ~85% confirmed the prevailing view that the salvage route of NAD synthesis from NAM sustains the vast majority of the NAD” (97)

These mice exhibited normal muscle strength and endurance while young, but deteriorated rapidly as they aged which confirmed Nampt is critical to maintaining NAD+ levels.

As we age, Nampt enzyme activity is lower, resulting in less NAM recycling, less NAD+, more disease and aging (97,101).

NMN and NR SUPPLEMENTS CAN BYPASS NAMPT

NR had been known for decades, but was not thought to be that important until 2004 when Dr. Charles Brenner discovered the enzyme NRK1 can phosphorylate NR directly to NMN, bypassing the Nampt “bottleneck” (100).

This newly discovered “shortcut” in the NAD+ salvage pathway found that NR can be metabolized directly to NMN to boost NAD+ levels more effectively than NAM.

MOST NR IS FIRST METABOLIZED TO NAM

When taken orally as a supplement, most NR does not make it through the digestive system intact, but is broken down to NAM (97,98,99).

Even when taken at very high dosages, NR has not been detected in the bloodstream in any research (97,98,99).

“This evidence indicates that NR is converted to NAM before absorption occurs and that this reaction is the rate-limiting step ” (98)

“NR has been shown be converted to Nam before being absorbed or reaching tissues” (99)

“oral NR dosing increased circulating NAM ~40-fold while NMN remained unchanged” (97)

“we were surprised to find that NR exerts only a subtle influence on the steady state concentration of NAD in muscles. Our tracer studies suggest that this is largely attributable to breakdown of orally delivered NR into NAM prior to reaching the muscle. ” (97)

Note:NAM does elevate NAD+, but is on the “wrong” side of the Nampt bottleneck, which limits it’s effectiveness

HUMAN STUDY ON NR BIOAVAILABILITY

The following five charts are all from the thesis published by Samuel Alan Trammell in 2016 under supervision by Dr Brenner:

Nicotinamide riboside is uniquely and orally bioavailable in mice and humans


This chart above shows the impact on NAD+ metabolites over time for a 52 year old human after ingesting 1000mg of NR daily for 7 days.

NAD+ levels begin to rise at 4.1 hours, and peak at 8.1 hours.

NAM levels double at .6 hours and have a second peak at 7.7 hours, long before NAD+ levels are elevated.

This chart at right shows metabolites found in urine of the subject from the same experiment as above.

The red box shows NAM  is elevated more than 10x baseline at the same time point that NAD+ is elevated, which implies that NR has elevated NAM to such an extent that excess NAM is excreted in urine.


This chart a left shows impact of NR, NA, and NAM supplementation on blood plasma NAD+ (b), and NAM  (d) levels in 12 human subjects.

The red line at 2 hours shows NR supplementation increases NAM perhaps 3x (d), but has not yet elevated NAD+(b).

The 2 hour mark also is the point at which NAM supplementation begins to increase NAD+ levels (b).

The blue line at 8 hours is when both NR (b) and NAM (d) supplementation reach peak NAD+ increase.

Lastly, the green bar and black bar in chart b show that NAM elevates NAD+ slightly less than NR.

NR elevated NAD+ slightly more than NAM, but is much slower acting

MOUSE STUDIES ON NR BIOAVAILABILITY


The chart above shows the result on NAD+ metabolism of 15 mice fed NR by oral gavage at a dose of 185 mg/kg of bodyweight.

The NR was synthesized with heavy atoms of deuterium at the ribosyl C2 and 13C on the Nam side, to allow tracking.

The measurement at 2 hours shows 54% of the NAD+ has the single heavy molecule (white bar, M+1). This 54% was likely broken down to NAM first, losing the second labelled heavy atom.

At the same time point, 5% of the NAD+ had both labels (Grey bar, M+2).

This 5% of NR made it through the digestive tract intact and was metabolized through the shortcut from NR -> NMN -> NAD+, vs 54% that had been through NR -> NAM -> NMN -> NAD+.

The chart above shows the impact of the same double labeled NR on mouse liver, but this time after IP (Intraperitoneal) Injection.

Note the dramatic difference in the ratio of labelled M+2 over M+1. IP results in much higher levels of intact NR (M+2) being metabolized to NAD+, whereas Oral NR shows far more M+1 labelled NR to NAD+.

This different behavior in IP vs oral NR supplementation also implies oral NR is partially metabolized to NAM before conversion to NAD+.

The above chart shows the resultant increase in select NAD+ metabolites of mice fed NR (unlabeled) at 185 mg/kg of bodyweight.

As noted by the authors, NR and NAR are the only NAD+ precursors tested that did NOT result in elevated levels of the precursor in the liver.

Here is one last quote in discussion section from the Trammell thesis:

“NR has not been detected in the blood cell fraction nor in plasma …NR varied and displayed no response to NR administration … but was detected after IP of double labeled NR in liver (Figure 5.7) and muscle (Figure 5.9), revealing NR does circulate”

They are saying that NR is found in small quantities in the liver, but is not detectable in bloodstream.  Oral supplementation with NR did not show any increase in NR in the body.  However, Injection (IP) of NR does result in a detectable increase of NR in muscle and Liver. So NR does circulate in the bloodstream when injected, but has not yet been detected upon oral supplementation.

The timing and amplitude of the increases in metabolites noted above imply that:

  • Oral NR does not result in a detectable increase of NR in the body
  • It’s likely a majority of the increase in NAD+ is due to NR->NAM->NAD+.

Note: NAM does elevate NAD+, but is on the “wrong” side of the Nampt bottleneck, which limits it’s effectiveness

NMN QUICKLY RAISES NAD+ IN LIVER AND BLOOD

mouse-single-dose
In this 2016 study, mice were given a single dose of  NMN in water.

NMN  levels in blood showed it is quickly absorbed from the gut into blood circulation within 2–3 min and then cleared from blood circulation into tissues within 15 min

 

 

 

The chart at right shows levels of a double labeled NAD+ (C13-d-nad+) in liver and soleus muscle at 10 and 30 minutes after oral administration of double labeled NMN.

This clearly shows that NMN makes its way through the liver, into muscle, and is metabolized to NAD+ in 30 minutes (23) .

 

Orally administered NMN is quickly absorbed, efficiently transported into blood circulation, and immediately converted to NAD+in major metabolic tissues (23).

NMN INCREASES NAD+ and SIRT1 DRAMATICALLY IN ORGANS

In this 2017 study, NMN supplementation for 4 days significantly elevated NAD+ and SIRT1, which protected the mice from Kidney damage.

NAD+ and SIRT1 levels were HIGHER in OLD Mice than in YOUNG Mice that did not receive NMN.

LONG TERM SUPPLEMENTATION WITH NMN

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In a long-term experiment documented in the 2016 study (23) , mice were given 2 different doses of NMN over 12 months.

Testing revealed that NMN  prevents some aspects of  physiological decline in mice, noting these changes:

  • Decreased body weight and fat
  • Increased lean muscle mass
  • Increased energy and mobility
  • Improved visual acuity
  • Improved bone density
  • Is well-tolerated with no obvious bad side effects
  • Increased oxygen consumption and respiratory capacity
  • Improved insulin sensitivity and blood plasma lipid profile

Here are some quotes from  the  study:

NMN suppressed age-associated body weight gain, enhanced energy metabolism, promoted physical activity, improved insulin sensitivity and plasma lipid profile, and ameliorated eye function and other pathophysiologies

NMN-administered mice switched their main energy source from glucose to fatty acids

These results strongly suggest that NMN has significant preventive effects against age-associated impairment in energy metabolism

NMN effectively mitigates age-associated physiological decline in mice


LOWER FAT AND INCREASED LEAN MUSCLE MASS

Researchers found that NMN administration suppressed body weight gain by 4% and 9% in the 100 and 300 mg/kg/day groups.

Analyses of  blood chemistry panels and urine did not detect any sign of toxicity from NMN.

Although health span was clearly improved, there was no difference in maximum lifespan observed.

These results suggest that NMN administration can significantly suppress body weight gain without side effects

INCREASED OXYGEN CONSUMPTION AND RESPIRATORY CAPACITY
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Oxygen consumption significantly increased in both 100 and 300 mg/kg/day groups during both light and dark periods (Figure 3A).

Energy expenditure also showed significant increases  (Figure 3B).

Respiratory quotient significantly decreased in both groups during both light and dark periods (Figure 3C),

This suggests that NMN-administered mice switched their main energy source from glucose to fatty acids.

The mice that had been receiving NMN for 12 months exhibited energy levels, food and water consumption equivalent to the mice in the control group that were 6 months younger.

NMN administration has significant preventive effects against age associated physical impairment

HUMAN STUDIES – LONG TERM SUPPLEMENTATION WITH NMN

The first clinical trial of NMN in humans is currently underway by an international collaborative team between Keio University School of Medicine in Tokyo and Washington University School of Medicine (33).

Participants are 50 healthy women between 55 and 70 years of age with slightly high blood glucose,BMI and triglyceride levels.

Using a dose of 2 125mg capsules of NMN per day over a period of 8 weeks, researchers are testing for:

  • change in insulin sensitivity
  • change in beta-cell function
  • works to control blood sugar
  • blood vessels dilate
  • effects of NMN on blood lipids
  • effects of NMN on body fat
  • markers of cardiovascular and metabolic health

According to the study:

“Data from studies conducted in rodents have shown that NMN supplementation has beneficial effects on cardiovascular and metabolic health, but this has not yet been studied in people”

Testing of metabolic parameter will continue for 2 years after supplementation has ended, so final results will not be published for some time yet, but preliminary results are expected to be announced in early 2018.


ProHealth is currently the best price for Niagen.

The 2 bottles for $119 works out to 30 cents per mg – whereas HPN and others are 33 to 37 cents per mg.

We also like the 333mg capsule size, since that is thought to be the most effective dosage for NR

You can find it here on Amazon

NMN PLUS – THE COMPLETE NAD+ BOOSTER


We believe NR has tremendous health benefits.

However, we also believe that research shows NMN makes it’s way through the liver and is metabolized into tissue more quickly and effectively than NR.

Read about the science behind NMN.

NMN exhibits the most dramatic benefits in research with mice, likely because it is the Immediate Precursor to NAD+, and is not limited by NAMPT.

However we believe including all four of these NAD+ precursors makes this far more effective at boosting NAD+ throughout the body as they:

  • utilize different pathways
  • are metabolized at different rates
  • vary in the organs they are effective at raising NAD+

According to Dr. Charles Brenner:

“Not every cell is capable of converting each NAD+ precursor to NAD+ at all times…the precursors are differentially utilized in the gut, brain, blood, and organs” (R).

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References:

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Few Things To Consider Before Going Low-Carb!

 

 

Over the years, low-carb diets have come and gone in many different forms. Atkins, Paleo, and other ketogenic diets each promise effective weight loss through a simple plan, but few people talk about the other things you may experience by cutting carbs. Carbohydrates are our body’s natural energy source, so naturally, taking them away is going to have some side effects – some good, and some bad.

If you’re thinking of going low-carb for the first time, here’s what you need to know.

What Is ‘Low-Carb’?

Depending on where you’re getting your diet plan from, everyone has a different definition of low-carb. Generally speaking, low-carb diets tend to range from 0 to 100 grams of carbohydrates per day. One gram is equal to four calories, so you’re working with about 400 calories of carbohydrates or less daily.

To some, that might sound like a reasonable range, but to give you an idea of how many grams of carbs are contained in common foods, here’s a quick cheat sheet (numbers are averaged):

  • 1 banana = 30g
  • 12 oz. soda = 35g
  • 1 mango = 50g
  • 1.5 oz. raisins = 34g
  • 1 medium bagel = 55g

As you can see, your carbohydrate count can easily get out of hand if you’re not careful, which is why it’s always important to plan your meals so you don’t have too much fluctuation in your diet (more on why this can be an issue in the “drawbacks” section discussing the induction period).

Benefits Of Going Low Carb

The most notable benefit of going low-carb is weight loss – by now, we’ve got that figured out. But how does that work, exactly? And what are the other positive effects?

Weight loss

As noted above, weight loss is the biggest benefit and most popular reason why people choose to start a carbohydrate-restricted diet. Here’s a brief explanation of how it works. Carbohydrates are our body’s main source of energy. When we eat them, they are turned into glucose, which our body uses as fuel. If you have more glucose available then your body can use, the excess is stored as fat. However, if your glucose levels are low, then once it’s done using glucose for energy, it will use fat instead. So, to sum things up: the less carbs you eat, the more your body will use fat for energy, thus reducing weight.

Regulating insulin and blood sugar levels

Carbohydrates are one of the main stimulants in insulin release, so by reducing your carb intake, you’re also helping your body reduce insulin levels. Now, it’s important to note that reduced insulin levels can also be a drawback if they’re too low, but low-carb diets generally don’t put them that far down. They just bring things down to a more reasonable level.

Insulin regulation is beneficial for several reasons. First, it provides a little more aid in weight loss. Insulin is the body’s main fat-storing hormone, so by reducing carb levels, you’re also influencing the body to stop storing fat as much and instead start using it. Second, it also helps manage blood sugar. This can be especially helpful for diabetics; in fact, some people have actually been able to reverse diabetes due to a low-carb diet alone.

Reduced hunger and cravings

Many of us know what it’s like to have a sudden craving for a certain type of food. Whether it’s a bite of ice cream or a slice of pizza, both are bad news for our health. Low-carb diets tend to eliminate these cravings because your body will have lower glucose levels, so for anyone with a keen sweet tooth, expect that to change!

Drawbacks Of A Low Carb Diet

Although many people make carbohydrates out to be this horrible evil that should be avoided at all costs, carbs are our friend, and there are actually several negatives to going low-carb that can make this diet plan undesirable for some.

Induction period

When you take away your body’s natural source of energy, it needs some time to adjust. During the first week, many people experience flu-like symptoms such as headaches, nausea, and more (often referred to as the induction flu). For most people, these symptoms dissipate after the first week is over as the body learns to adapt to its new state of energy-burning. However, this isn’t the case for everyone.

Some people’s genetics just need carbs, so no matter how hard they try, they’re never really able to fully adapt. With that said, the main reason why one may experience continued symptoms past the first week is due to ketosis fluctuation. Ketosis is the name of the process where your body is primarily using fats as energy instead of carbohydrates. It’s most commonly talked about in the Ketogenic diet (referred to as the ‘Keto flu’), but other low-carb diets inherently influence ketosis as well because your body is no longer used carbs for energy.

Ketosis fluctuates based on several factors, but it mainly has to do with how much of each nutrient you’re eating (carbs, protein, fat). Since everyone has different daily intake requirements, it’s nearly impossible to say, “As long as you’re eating ‘this many’ grams of each nutrient, you’ll be in ketosis.” Instead, you have to measure it. Measuring ketosis is important for most low-carb dieters, not only to make sure your diet is working as intended, but also so you don’t find yourself continually experiencing the pitfalls of the induction period.

Keep in mind: just as some people’s genetics just need carbs, other people just can’t get into ketosis. If you think you may have any trouble with this before starting, talk to your doctor to figure out if this is right for you.

Reduced performance

When it comes to morning jogs or workouts in the gym, your body usually relies on the glucose from carbs to provide it with enough energy to endure. If that glucose is in limited supply, your body then turns to fat for more energy. Performance levels affect everyone differently; some report no change in physical ability on a low-carb diet, but others experience fatigue more rapidly and general sluggishness throughout the day. Supplements can be a good answer to the issue if you’re in the latter group.

Cramps, constipation, and bad breath

There are some minor side effects that you may just not be able to escape. Cramps, constipation, gas, and bad breath are all examples of these minor affects as your body is trying to get used to its new nutritional intake. For some people, these are limited or go away over time, but others aren’t as fortunate. As mentioned before, always make sure to check with your doctor if you’re worried about experiencing these issues.

Should you go low carb?

Low-carb diets are not for everyone. While you might see massive success within a few months of carbohydrate restriction, the next person might not. Furthermore, most people can’t adhere to an extremely low-carb diet long-term; it’s simply too restrictive. The important thing to remember here is to listen to your body above all else. Only you can know for sure whether your body is capable of sustaining carbohydrate reduction over time.

Consider the pros and cons discussed above, and keep them in mind when trying a low-carb lifestyle so that you keep yourself in check at all times.

A better compromise for most people is to enjoy the right kinds of carbs in moderation, rather than adhering strictly to a no-carb or low-carb diet, so consider this a good option if low-carb isn’t working for you.