According to the World Health Organization, depression is now the leading cause of ill health and disability worldwide,1,2 affecting an estimated 322 million people globally, including more than 16 million Americans, 6 million of which are seniors.3 Statistics also reveal we’re not being particularly effective when it comes to prevention and treatment. Worldwide, rates of depression increased by 18 percent between 2005 and 2015.4
If you or someone you love is struggling with depression or some other mental health problem, remember that your diet is a foundational aspect that must not be overlooked. As noted in a 2015 study5 published in the medical journal Lancet:
“Although the determinants of mental health are complex, the emerging and compelling evidence for nutrition as a crucial factor in the high prevalence and incidence of mental disorders, suggests that diet is as important to psychiatry as it is to cardiology, endocrinology and gastroenterology.”
The Compelling Link Between Food and Mood
Recent research6,7,8 looking at the effects of the antihypertensive DASH diet on mental health concluded this kind of dietary pattern, which is low in sugar and high in fresh fruits and vegetables, can help reduce the risk of depression in seniors. Overall, people who followed the DASH diet were 11 percent less likely to develop depression over the following six years, whereas those following a standard Western diet, high in red meat and low in fruits and vegetables, had the highest rates of depression.
It’s worth noting that while many conventional experts recommend the DASH diet, it is not necessarily ideal for optimal health, as it also promotes whole grains and low-fat foods, including low-fat dairy. Healthy fats, including saturated animal and plant fats and animal-based omega-3, are quite crucial for optimal brain health. I believe the reason the DASH diet produces many beneficial results is because it is low in sugar and high in unprocessed foods — not because it’s low in fat.
Other studies have shown that unprocessed foods, especially fermented foods, help optimize your gut microbiome, thereby supporting optimal mental health,9,10 whereas sugar, wheat (gluten) and processed foods have been linked to a greater risk for depression, anxietyand even suicide. The primary information highway between your gut and your brain is your vagus nerve, which connects the two organs.11
Your gut also communicates to your brain via the endocrine system in the stress pathway (the hypothalamus, pituitary and adrenal axis), and by producing mood-boosting neurotransmitters like serotonin, dopamine and gamma-aminobutyric acid or GABA. These communication links help explain why your gut health has such a significant impact on your mental health.
The Strong Link Between Sugar and Depression
A number of food ingredients can cause or aggravate depression, but one of the most significant is sugar, particularly refined sugar and processed fructose.12 For example, in one study, men consuming more than 67 grams of sugar per day were 23 percent more likely to develop anxiety or depression over the course of five years compared to those whose sugar consumption was less than 40 grams per day (which is still far higher than the 25 grams per day recommended for optimal health).13
This held true even after accounting for other contributing factors, such as socioeconomic status, exercise, alcohol use, smoking, other eating habits, body weight and general physical health. Lead author Anika Knüppel,14 a research student in the department of epidemiology and public health at University College London, commented on the findings, saying:15
“Sweet food has been found to induce positive feelings in the short-term. People experiencing low mood may eat sugary foods in the hope of alleviating negative feelings. Our study suggests a high intake of sugary foods is more likely to have the opposite effect on mental health in the long-term.”
Research16 published in 2002, which correlated per capita consumption of sugar with prevalence of major depression in six countries, also found “a highly significant correlation between sugar consumption and the annual rate of depression.” A Spanish study17 published in 2011 linked depression specifically to consumption of baked goods.
Those who ate the most baked goods had a 38 percent higher risk of depression than those who ate the least. This makes sense when you consider baked goods contain both processed grains and added sugars.
How Sugar Wreaks Havoc on Your Mood and Mental Health
Sugar has been shown to trigger depression and other mental health problems through a number of different mechanisms, including the following:
|Feeding pathogens in your gut, allowing them to overtake more beneficial bacteria.|
|Suppressing activity of a key growth hormone in your brain called brain-derived neurotrophic factor (BDNF). BDNF levels are critically low in both depression and schizophrenia, and animal models suggest this may actually be a causative factor.|
|Triggering a cascade of chemical reactions in your body that promote chronic inflammation, which over the long term disrupts the normal functioning of your immune system and wreaks havoc on your brain.|
|Contributing to insulin and leptin resistance, which also plays a significant role in your mental health.|
|Affecting dopamine, a neurotransmitter that fuels your brain’s reward system18 (hence sugar’s addictive potential19,20,21) and is known to play a role in mood disorders.22|
|Damaging your mitochondria, which can have bodywide effects. Your mitochondria generate the vast majority of the energy (adenosine triphosphate or ATP) in your body.
When sugar is your primary fuel, excessive reactive oxygen species (ROS) and secondary free radicals are created, which damage cellular mitochondrial membranes and DNA. As your mitochondria are damaged, the energy currency in your body declines and your brain will struggle to work properly.
Healthy dietary fats, on the other hand, create far fewer ROS and free radicals. Fats are also critical for the health of cellular membranes and many other biological functions, including and especially the functioning of your brain.
Among the most important fats for brain function and mental health are the long-chained animal-based omega-3 fatsDHA and EPA. Not only are they anti-inflammatory, but DHA is actually a component in every cell of your body, and 90 percent of the omega-3 fat found in brain tissue is DHA.
Eating Real Food Is Key
A paper23 published in Nutritional Neuroscience last year looked at evidence from laboratory, population research and clinical trials to create “a set of practical dietary recommendations for the prevention of depression, based on the best available current evidence.” According to this paper, the published evidence reveals five key dietary recommendations for the prevention of depression:
- Following a “traditional” dietary pattern such as the Mediterranean, Norwegian or Japanese diet
- Increasing consumption of antioxidant-rich fruits, vegetables, legumes, wholegrain cereals, nuts and seeds (note that autoimmune diseases are rampant and whole grains and legumes are loaded with lectins and best avoided. See my interview with Dr. Steven Gundry for more details)
- Eating plenty of omega-3-rich foods
- Replacing unhealthy processed foods with real, wholesome nutritious foods
- Avoiding processed foods, fast food, commercial baked goods and sweets
Processed Foods Are Problematic in More Ways Than One
Three brain- and mood-wrecking culprits you’ll automatically avoid when avoiding processed foods are added sugars, artificial sweeteners24 and processed vegetable oils — harmful fats known to clog your arteries and cause mitochondrial dysfunction. Gluten also appears to be particularly problematic for many. If you’re struggling with depression or anxiety, you’d be well-advised to experiment with a gluten-free diet.
Certain types of lectins, especially wheat germ agglutinin (WGA), are also known for their psychiatric side effects. WGA can cross your blood brain barrier25 through a process called “adsorptive endocytosis,” pulling other substances with it. WGA may attach to your myelin sheath26 and is capable of inhibiting nerve growth factor,27 which is important for the growth, maintenance and survival of certain target neurons.
Processed foods are also a significant source of genetically engineered (GE) ingredients and toxic herbicides like Roundup. In addition to being toxic and potentially carcinogenic, glyphosate, the active ingredient in Roundup, has been shown to preferentially decimate beneficial gut microbes. Many grains need to dry in the field before being harvested, and to speed that process, the fields are doused with glyphosate a couple of weeks before harvest.
Four Powerful Dietary Interventions
In addition to transitioning from a diet of processed fare to real food, consider:
•Implementing a cyclical ketogenic diet, high in healthy fats, low in net carbs with moderate amounts of protein. This kind of diet will optimize your mitochondrial function, which has significant implications for mental health. In fact, one noticeable effect of nutritional ketosis is mental clarity and a sense of calm. The reason for this welcome side effect has to do with the fact that when your body is able to burn fat for fuel, ketones are created, which is the preferred fuel for your brain.
•Intermittent fasting will also help optimize your brain function and prevent neurological problems by activating your body’s fat-burning mode, preventing insulin resistance and reducing oxidative stress and inflammation, the latter of which has been identified as a causative factor in depression.31,32
While you may achieve some of the benefits from intermittent fasting simply by respecting the time boundaries, regardless of the foods you consume, it is far better if you consume high-quality unprocessed food.
Since you’ll be eating less, it’s vitally important that you get proper nutrition. Healthy fats are essential because intermittent fasting pushes your body to switch over to fat-burning mode. Particularly if you begin to feel tired and sluggish, it may be a sign that you need to increase the amount of healthy fat in your diet.
•Water fasting. Once you’re starting to burn fat for fuel, gradually increase the length of your daily intermittent fasting to 20 hours per day. After a month of 20-hour daily fasting, you’re likely in good metabolic shape and able to burn fat as fuel. At that point, you can try a four or five-day water-only fast.
I now do a quarterly five-day fast, as I believe this is one of the most powerful metabolic health interventions out there. A five-day fast will effectively clean out senescent cells that have stopped duplicating due to aging or oxidative damage, which would otherwise clog up your optimal biologic function by causing and increasing inflammation.
•Exercise and get regular movement throughout your day. Exercise is one of the most effective antidepressant strategies out there, beating most medical interventions for depression.
11 pounds in 22 days?
Is it REALLY possible to lose 11 lbs. of fat in 22 days? Actually yes… BUT only when you’re a level 4 fat burner. Unfortunately, most people are stuck as level 1 fat burners. So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days? Simply eat these foods daily:
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
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To begin, I apologize for the dark nature of today's email.
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Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
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For most, this bodyfat has become "calorie-resistant":
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First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
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- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
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You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
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This "metabolic jumper cable" isn't any exercise, machine or pill.
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I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
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d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
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Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
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Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
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- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
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Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
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Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.