Author: Brianna Swyden

Digestive Enzymes Plus Probiotics: The Dynamic Duo for Digestive Nirvana

Posted on by Brianna Swyden

The Enzyme Connection

Enzymes are specialized proteins that play a key role in every single function that occurs in the human body. In fact, enzymes are involved in at least 4,000 biochemical reactions essential to life—and about half of these reactions involve digestion.1

The human body produces its own supply of digestive enzymes via the pancreas, stomach, and small intestine. The pancreas is the primary producer of digestive enzymes, secreting about eight ounces of critical enzymes each day, and each works in its own specific way.2  Enzymes produced by the pancreas include:

  • Amylase, which breaks down complex carbohydrates.
  • Lipase, which breaks down fats.
  • Protease, which breaks down proteins.3

Another common enzyme—lactase—breaks down the lactose in dairy. Unlike the other major digestive enzymes, it is made in the small intestine.4

Because each type of digestive enzyme has a specific job, having the right enzyme is like having the right key to open a specific lock. Without the right keys to process the foods we eat, complete digestion simply can’t occur—and that can leave you feeling gassy, bloated, and suffering from post-meal indigestion.5 Over time, a chronic lack of digestive enzymes may lead to nutritional deficiencies and more serious health problems.6

Are Your Enzymes MIA?

In a perfect world, your body would make all the enzymes it needs for optimal digestion. But as we age, the production of digestive enzymes slows down.7 Adding insult to injury, many lifestyle factors can also interfere with your body’s ability to make sufficient amounts of enzymes to break down the foods you eat. The most common include:

  • Alcohol overuse
  • Diet high in ultra-processed foods
  • High caloric intake
  • Micronutrient deficiency
  • Not consuming enough dietary protein
  • Smoking
  • Too little or too much exercise 6

A short supply of digestive enzymes can show up in a variety of ways. Some symptoms, like bloating, gas, and the feeling of fullness after only a few bites, may seem like minor inconveniences—unless they become chronic. Other symptoms, like abdominal pain, constipation, diarrhea, or food sensitivities, can signal more serious digestive issues. 6  Fortunately, you can fortify your body’s natural enzyme production with supplements.

Supplement Your Natural Enzymes

Supplemental enzymes can support the digestive process in the same way as those produced by your own body. When taken with food, digestive enzymes provide the body with what it requires so that the pancreas doesn’t need to work as hard to produce its own enzymes. This puts less demand on the digestive system, enabling it to better break down the foods we eat. New findings published in Frontiers in Nutrition report that supplementing with dietary enzymes can speed up the breakdown of a complex meal, like that cheeseburger you ate for lunch, and facilitate greater nutrient absorption. In addition, supplemental enzymes may reduce the odds of developing food sensitivities.8  New evidence that appeared in the journal Heliyon also suggests that supplemental enzymes can make your body’s own enzymes more effective.9

Supplementing with digestive enzymes can also help to ease abdominal pain or discomfort common in those with irritable bowl syndrome (IBS). In one study in the journal Biomedicine & Pharmacotherapy, 120 people with functional dyspepsia were randomized to receive either a daily dose of digestive enzymes or a placebo for two months. By the end of the study, those taking the enzymes experienced less pain plus an improvement in sleep and quality of life.10

To get the most out of a digestive enzyme supplement, look for one that contains the major enzymes—amylase, lipase, protease, and lactase—to ensure the complete breakdown and digestion of proteins, fats, carbohydrates, and dairy. It’s also smart to choose a supplement that is backed by clinical research.

When you take digestive enzymes matters, too. Unless otherwise noted, always take digestive enzymes right before eating. This ensures that the enzymes are ready to go to work as soon as food enters your stomach.

Add In a Probiotic

Research suggests that supplementing with digestive enzymes can also benefit your microbiome. One 2018 study found that routinely taking an enzyme supplement encourages the colonization of beneficial bacteria in the gut.11 But probiotics also benefit your digestive enzymes. Some probiotic bacteria produce enzymes that help digest food. What’s more, probiotics can improve the balance of the microbes in the gut, and that can improve enzyme activity.12  For overall health, look for a probiotic supplement that provides a variety of Lactobacillus and Bifidobacterium bacteria proven to promote digestive health and a strong immune system.

What about CFUs (Colony Forming Units)? When it comes to probiotics, most manufacturers maintain that more is better. In fact, it isn’t uncommon for supplements to contain 2 to 50 billion organisms in each dose. These bacteria are listed on nutrition labels as either the CFU count or simply as the number of cells the product contains. But, regardless of the number of bacteria listed on the labels, what really matters is viability.

Unfortunately, not all probiotic manufacturers guarantee that the bacteria in their products are live and viable through the expiration date. Without this type of assurance, it’s hard to tell exactly how many bacteria cells, if any, are alive when you swallow your supplement. It’s also important to make sure your supplement is resistant to stomach acid. This will ensure that the bacteria survives the journey through the stomach and are still viable when it arrives in the small intestines.

Pairing digestive enzymes with a probiotic supplement can help to optimize digestion and your overall gut health. One easy way to do this is with a combination supplement that provides an array of digestive enzymes and shelf-stable probiotics in one convenient capsule. Combined with a nutritious whole foods diet, this type of supplement can improve your digestion and support a healthy microbiome to help you achieve true belly bliss.

Why Your Family Health History Is Important

Posted on by Brianna Swyden

Knowledge is Power

Diseases often seem to run in families. One reason for this is because your biological relatives share a similar genetic background. But the genes you inherit aren’t the only factors to consider. Families also often share similar environments and lifestyles that can increase the risk of many diseases. Together, these factors can help your healthcare provider determine if you might be at an increased risk of developing a particular condition.

Even if a close relative has or has had a certain condition, that doesn’t mean you are destined get it. It just means you are at a higher risk than other people. Some chronic conditions that can be passed down among family members include:

  • Arthritis
  • Asthma
  • Blood clots
  • Certain type of cancer
  • Diabetes
  • Dementia
  • Depression
  • Diabetes
  • Heart disease
  • High blood pressure
  • High cholesterol
  • Kidney disease
  • Obesity 1

These complex disorders are influenced by a combination of your genetic factors, the  environment you live in, and (most importantly) your lifestyle choices. That means you may be able to reduce your risk of developing the same diseases your parents or grandparents suffered from—as long as you are aware of your risk.

How to Collect Your Family’s Health History

Now that you know why your healthcare provider needs your family health history, you may be wondering how to compile that all-too-important information. The National Institutes of Health suggests the following:

  • Ask questions
  • Talk at family gatherings
  • Look at death certificates and family medical records, if possible
  • Collect information about your grandparents, parents, aunts, uncles, nieces, nephews, siblings, and children. The type of information to collect includes major medical conditions and causes of death, as well as the age of disease onset and the age at death.2

Once you’ve gathered all the data, write down the information and share it with your doctor. This will allow your healthcare provider to assess your disease risk based on your family history and other risk factors. From there, your healthcare provider can recommend lifestyle changes to help prevent disease, and prescribe screening tests that can help to detect disease early.

The Epigenetic Factor

You’ve probably heard the saying “your genes are not your destiny.” Well, it’s true! While you can’t change your genes (which live inside your DNA), you can change something called your epigenome. The epigenome turns your genes on and off through a process known as methylation.3 And this can affect your susceptibility to diseases like cancer or Alzheimer’s. In other words, your diet, your habits, and your environment can influence these epigenomic switches and actually prevent or help manage many chronic conditions you may be genetically susceptible to.4

Hedge Your Bets with Healthy Habits

No matter what your risk level, your day-to-day habits can modify your epigenome and directly influence how your genes are expressed, for better or for worse. Here are five lifestyle factors that can have the biggest impact on your genes and, in turn, your overall health

Diet is one of the foundational ways you can influence your epigenome. A diet high in ultra-processed food can have a negative impact on how your genes functions, turning on disease-promoting genes while suppressing those genes that help prevent future health problems. Fortunately, a whole foods diet that revolves around lean protein, healthy fats, and plenty of antioxidant-rich fruits and vegetables can enhance the methylation process and turn off the genes that promote disease while flipping the switch on genes that protect against chronic conditions like those listed above.5  One example of an epigenetic diet is the Mediterranean diet.6

Exercise is another key way to use your epigenome to help sidestep future disease. That’s because exercise stimulates genes that support metabolic health, as well as muscle growth and repair. Exercise also reduces the risk of a number of diseases like cancer, cardiovascular disease, and neurogenerative conditions.7 But these genetic perks largely depend on the frequency, intensity, and duration of your workouts.8  This is one instance where more is often better.

Long-term exposure to toxins like air pollution or the chemicals in household cleaners or personal care products can have a negative impact the process of methylation. This, in turn, can alter gene expression, setting you up for a future disease. Taking steps to reduce exposure whenever possible may help support healthy methylation and inhibit those genes that increase your risk of disease.9 One easy way to do this is to switch out conventional household cleaners, cosmetics, and personal care products for natural alternatives.

Sleep quality is an often overlooked factor that plays a critical role in disease prevention. Studies have linked insomnia and insufficient sleep to impaired methylation. Scientists have also found that impaired methylation negatively affects sleep quality.10 Strive to get between seven and nine hours of sleep each night and prioritize the quality of your sleep. That means limiting alcohol consumption before bed, finish eating at least three hours before turning in, and sleeping in a dark, quiet, and cool environment.

Stress is a fact of modern life. But chronic stress has been found to alter DNA methylation patterns, and that can lead to changes in the expression of the genes that regulate your behavior. If you’ve ever found yourself reaching for a glass of wine or junk food during a bout with stress, you’ve seen this in action. These behaviors, combined with the direct impact stress can have on your epigenome, don’t just interfere with methylation, they can also affect your mental health and lead to feelings of anxiety and mood changes.11

Nutrients the Support Your Epigenome

Certain nutrients are important for healthy methylation and a strong epigenetic response. The following are especially important if your family health history suggests you’re at a higher-than-average risk for a particular condition.

Aged Garlic Extract (AGE) is a proprietary type of organic garlic that has been aged for up to 20 months without heat or solvents, giving AGE its unique health properties. Rich in antioxidant and anti-inflammatory compounds, studies report that AGE can protect your DNA against free radical–mediated damage and genetic mutations that can lead to chronic disease.12  This may be one important reason why AGE has been clinically shown to reduce cardiovascular risk factors while also supporting immunity, gut health, and neurological function.13,14

B vitamins, especially vitamins B2, B6, and B12, are critical for proper methylation. For instance, vitamin B2—which is also known as riboflavin—has been shown to support whole body methylation, which enhances overall health.15  Vitamin B6, on the other hand, is a coenzyme in over 140 enzyme reactions and it’s especially important for people with certain mutations of the MTHFR gene. MTHFR gene mutations affects how your body metabolizes folate and is linked to higher risk of cardiovascular issues, blood clots, and certain birth defects.16  Vitamin B12 helps make DNA, the serves as the home for your genetic information.  Adequate levels of vitamin B12 and folate are important for preventing abnormal gene expression, which can be linked to a higher risk of diseases that often run in families, like cancer, cardiovascular disease, or dementia.17 Because dietary B12 is found in animal products like meat and dairy, vegans are often deficient in this critical nutrient.18

Folate is a water-soluble B vitamin, also referred to as vitamin B9, that can be found in both foods and dietary supplements. Adequate levels of folate, as well as vitamin B12, are necessary for the proper execution of the methylation process and for supporting normal gene expression.19 Studies suggest that a folate deficiency might contribute to the development of certain health challenges, such as non-alcoholic fatty liver disease and some forms of cancer, by affecting methylation. But supplementing with folate appears to protect against many of these conditions by turning off the genes associated with these health conditions.20

Vitamin D is a fat-soluble nutrient that plays an important role in bone health, muscle function, healthy inflammation, cell growth, and glucose metabolism.21 But vitamin D also protects your genes by preventing DNA double-strand breaks and reducing DNA-damaging oxidation.22 Some studies suggest that vitamin D3—which is the active form of the nutrient—also regulates gene expression through methylation.23 

Supplementing with these nutrients and adopting the healthy habits discussed above can support a healthy epigenome, regardless of your family’s healthy history. But the first step in enhancing methylation and reducing your risk of genetic health problems is to gather the information you need so that you and your healthcare provider can develop a comprehensive plan to sidestep disease and foster optimal health for a lifetime.

Podcast – Aged Garlic Extract: A Cardiovascular Game Changer

Posted on by Brianna Swyden

Heart Health Expert Jim LaValle details an upcoming new study highlighting aged garlic extract’s positive effects on cardiovascular health, particularly in middle-aged endurance athletes.

The discussion covers the various proven advantages of aged garlic extract, including its ability to enhance VO2 max, improve arterial flexibility, reduce inflammation, and support immune function. They also explore the broader implications for cardiovascular prevention beyond just lowering cholesterol, the potential for using aged garlic extract to bolster overall health, and the failures of current dietary guidelines in addressing ultra-processed foods. The episode concludes by emphasizing the overall health benefits of consistently incorporating Kyolic Aged Garlic Extract into your diet.

Click here to listen to Part 1 of this podcast.
Click here to listen to Part 2 of this podcast.

About James LaValle

James (Jim) LaValle, R.Ph., C.C.N, is a nationally recognized clinical pharmacist, author, board-certified clinical nutritionist, with over 40 years of clinical experience in natural products, lifestyle, drug/nutrient depletion, compounding pharmacy and peptides.  LaValle is best known for his expertise in performance health and integrative care.

LaValle is also the founder of Metabolic Code Enterprises, Inc. a web platform and practice solution enterprise, launching AIR Support and the Metabolic Code Assessment.

About Dr. Ronald Hoffman

Dr. Ronald Hoffman is one of New York’s pioneering Integrative Medicine practitioners. He obtained his MD from Albert Einstein College of Medicine, and has been practicing for 34 years. His radio program, Intelligent Medicine, is the longest-running physician-hosted health program on the air.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

Protect Your Prostate

Posted on by Brianna Swyden

Benign prostatic hyperplasia is so prevalent that it occurs in about half of men age 50 and in 80 percent of men over 80.1 But age isn’t the only risk factor for BPH. You’re also more prone to developing this condition if you have a family history of BPH, smoke, are sedentary and/or obese, or suffer from cardiovascular problems, erectile dysfunction, or type 2 diabetes. 2

What is Your Prostate?

Your prostate is a tiny gland, about the size of a walnut that sits between the bladder and the base of the penis. It wraps around the urethra just like a collar. In fact, a portion of the urethra passes through the prostate and carries prostate fluid, semen, and urine out of the body. 3

As part of a man’s reproductive system, the prostate produces seminal fluid that, together with sperm cells from the testicles and fluids from other glands, makes up semen. During sex, the muscles in the prostate help transport prostate fluid and semen into the urethra, where it is forcefully expelled during ejaculation.4 So, even though the prostate gland is small, it plays a large role in a man’s reproductive health.

Spotting an Enlarged Prostate

From the age of 10, your prostate experiences a rapid and normal growth spurt thanks to an increase in testosterone production. Things then settle down once you reach age 30. But when you hit your 50s, the prostate begins to increase in size, potentially setting you up for BPH.5

BPH develops when the prostate grows large enough to compress the urethra and trigger an assortment of urinary problems.6 These include:

  • A sudden strong urge to urinate
  • A weak stream of urine; several interruptions in the stream
  • Difficulty starting to urinate despite pushing and straining
  • Dribbling at the end of urination
  • Frequent urination
  • The sensation that the bladder is not empty after urination is completed
  • Waking often at night to urinate (nocturia) 7

As the bladder becomes more sensitive to retained urine, a man may also become incontinent (unable to control the bladder, causing bed wetting at night or an inability to respond quickly enough to urinary urgency).

Why Prostate Exams Matter

Beginning at age 45, all men should begin getting prostate checkups—even if they don’t have any symptoms.8  There are two tests your urologist may perform. The first is a PSA blood test. This simple test measures levels of a protein produced by the prostate called prostate-specific antigen. Small amounts of PSA are normally released into the bloodstream. If higher levels are detected, it could be a sign of BPH or prostate cancer.9   According to the Prostate Cancer Foundation, a PSA level above 3 ng/mL may suggest the need for further testing. If your PSA levels are elevated or you are at an increased risk of prostate cancer, your doctor may also opt to do a digital rectal examination (DRE). Because the prostate is directly in front of the rectum, your doctor can easily explore the gland by gently inserting a gloved and lubricated finger into the rectum to feel for abnormalities. 8

Protect Your Prostate

 Your daily habits can help to support a healthy prostate—and this is particularly true when it comes to your diet. For instance, when Australian researchers analyzed data from 868 men, they found that those eating a diet rich in vegetables, soy foods, and lean red meat had a lower risk of BPH. However, the risk was elevated among those who routinely consumed full-fat dairy.10

Another study, this one from Japan, found that men who participated in regular exercise—and who didn’t smoke or overindulge in alcohol—had greater odds of preventing or delaying BPH. The researchers noted that managing high blood pressure could also support a healthy prostate since hypertension can increase your risk of BPH.11

The Best Supplements for BPH

Adding well-researched supplements to your prostate protective arsenal can also help prevent or even manage BHP.

Aged Garlic Extract has been shown to have powerful anti-inflammatory and antioxidant properties. Studies report that both inflammation and oxidative stress can foster the proliferation of prostate tissue, increasing the risk of BPH.12,13 But AGE’s benefits don’t stop there. If you’re a man over 50 with high blood pressure, research clearly shows that supplementing with AGE can help bring your pressure into a healthy range.14

Lycopene, which is found in foods like tomatoes, has been shown to inhibit the proliferation of benign prostate cells. In one study, lycopene supplements improved the symptoms of BPH and inhibited disease progression.15 Another study found that a tomato-based supplement containing lycopene significantly improved BPH symptoms and quality of life.16

Pumpkin Seed Extract contains chemicals that can increase urination. This might help relieve bladder and prostate discomfort. Some of these chemicals might also reduce swelling in the prostate. Research out of Germany involving 1,431 men with BPH found that supplementing with pumpkin seed extract for 12 months resulted in significant relief from their urinary symptoms.17

Pygeum Africanum contains ferulic acid, triterpenes, and phytosterols—plant chemicals shown to support prostate health and reduce the symptoms of BPH. One study conducted by the Veterans Administration found that men using Pygeum africanum were more than twice as likely to report an improvement in overall symptoms. Specifically, night-time urination was reduced by 19 percent, residual urine volume by 24 percent, and peak urine flow was increased by 23 percent.18

Saw Palmetto may be the best known prostate supplement. The herb works by inhibiting the 5-alpha reductase enzyme, which slows or prevents the growth of the prostate gland. It also promotes healthy urine flow, which reduces urinary tract symptoms and supports a healthy prostate.19 A study review by the Department of Veterans Affairs showed that men who received saw palmetto supplementation demonstrated a decrease in urinary tract symptoms and an increase in urine flow when compared to a placebo.20

Zinc is an important mineral that’s critical for a healthy immune system. But zinc also plays a key role in prostate health—and low levels can contribute to the development of BPH.21 This is why it’s important to get your zinc levels checked. If you’re deficient, consider supplementing with a moderate amount of the mineral.

While it’s easy to ignore your prostate, doing all you can to prevent or delay BPH is a smart move. And that starts with prostate exams and the healthy habits discussed above. If you’re at particular risk or already show minor urinary symptoms, look for a comprehensive supplement that provides these targeted prostate-friendly nutrients.

Can Low T Set You Up for Heart Disease?

Posted on by Brianna Swyden

Research has linked low testosterone levels with an increased risk of high blood pressure.1  One study in the journal Aging Male found that decreased levels also sparked inflammation, a condition  that can harm arteries.2  In addition, a testosterone deficiency increases oxidative stress and unhealthy cholesterol levels. Taken together, these changes contribute to atherosclerosis¾a condition where arteries become stiff and narrowed, raising the risk of heart attack and stroke.3,4 If that weren’t bad enough, low testosterone is also associated with an uptick in less direct cardiovascular risk factors like obesity and type 2 diabetes.5

Symptoms of Low Testosterone Levels

Studies show that low testosterone levels, commonly known as “Low T,” typically decline by around one percent per year after the age of 30.6 That means that by age 70, a man’s testosterone production can be around 30 percent lower than its peak level. How can you tell if your testosterone levels are waning? Look for the following symptoms:

  • Low libido
  • Erectile dysfunction
  • Hot flashes and night sweats
  • Fatigue or decreased energy levels
  • Loss of muscle mass and strength
  • Insomnia
  • Depression or irritability
  • Excessive sweating
  • Joint pain
  • Brain fog 7

If you suspect your testosterone levels are less than ideal, a simple blood test, conducted either by your doctor or with home test kit, can tell you where you stand.

Natural Ways to Boost Testosterone

If you find that your testosterone levels are headed in the wrong direction, there are a couple of options to restore this vital hormone. The first is testosterone replacement therapy (TRT). TRT can ease at least some of the symptoms of Low T like fatigue and lagging libido. But the jury is still out on whether it can reduce the risk of heart disease.8  One thing researchers do know is that there can be downsides to TRT, including an increased risk of blood clots, prostate problems, and breast enlargement.9,10

Fortunately, there are some natural ways to boost testosterone. First and foremost, it’s important to get enough sleep. Men produce most of their daily testosterone when they sleep and shortchanging your zzzz’s can cause a 10-15 percent drop in testosterone.11 Set a regular bedtime and wake time, and watch the amount of caffeine you consume. If sleep apnea is a problem, seek professional help.

Another tactic to increase testosterone is to exercise. Exercise, especially resistance training and weight lifting, can raise your levels.12 Aim to get at least 30 minutes of exercise daily.

What you eat can also affect your testosterone levels. Antioxidant-rich fruits and vegetables have been found to support healthy testosterone concentrations. Specifically, routinely adding fatty fish, red meat, dark leafy greens, eggs, avocados, garlic, and onions to your diet may improve your levels.13  On the flip side, a diet high in refined or ultra-processed food can contribute to Low T.14

Supplement This!

A handful of key nutrients can also help raise your testosterone levels. However, since they work together to improve your hormonal status, it’s smart to look for a supplement that contains effective amounts of each of the following:

Codonopsis lanceolata root has a long history of use in Traditional Chinese Medicine.

Packed with flavonoids and other bioactives, modern-day studies suggest that codonopsis root helps increase testosterone levels in the blood and may help to reverse some forms of ED.15

Longjack has long been used by men looking to enhance both performance and libido. Indeed, findings show that this Asian herb contains compounds that directly enhance testosterone production by changing the ratio of cortisol to testosterone.16  One trial of 45 older men with Low T experienced a significant increase in testosterone after six months of supplementing with longjack.17

Maca is a Peruvian herb that supports healthy testosterone levels while also improving sexual function.18  The key to maca’s effectiveness are glucosinolates, natural plant compounds that help balance hormone levels, particularly testosterone.19

Selenium is an essential mineral that plays a key role in maintaining thyroid hormone metabolism and DNA synthesis, while protecting the body from oxidative damage and infection. Clinical trials suggest that selenium also increases testosterone levels, especially when combined with zinc.20

Tribulus terrestris has been used throughout Europe to balance hormone levels and encourage longer-lasting erections. In one clinical trial, Tribulus was shown to increase testosterone while also reducing fatigue and improving athletic performance.21 Tribulus may boost testosterone levels indirectly by raising blood levels of luteinizing hormone (LH). LH is produced by the pituitary gland and plays a role in regulating natural testosterone production and serum levels by “turning on” natural testosterone production in humans.

Zinc is an essential mineral that’s involved in many bodily functions including testosterone production. In fact, it’s is so important for maintaining healthy testosterone levels that a study conducted at Wayne State University in Detroit showed a eating a diet low in zinc can deplete blood testosterone levels by as much as 75 percent.22 But, according to a recent study review, simply taking a daily zinc supplement can help to restore testosterone.23

Supplementing with these nutrients and adopting the lifestyle hacks discussed above may help increase your testosterone levels. That, in turn, can help lower the risk of cardiovascular disease and enhance your overall vitality and wellbeing.

Podcast – Beyond Cholesterol: Holistic Approaches to Cardiovascular Health

Posted on by Brianna Swyden

Heart Health Expert Jim LaValle delves into recent studies highlighting how aged garlic extract can aid middle-aged and master athletes by improving VO2 max, reducing oxidative stress, and enhancing recovery times.

The conversation also touches on the broader context of cardiovascular health, the roles of magnesium and omega-3s, and the importance of considering multiple factors beyond cholesterol levels to mitigate cardiovascular risks. Jim LaValle emphasizes the need for a comprehensive approach including diet, exercise, and specific nutrients to achieve optimal health outcomes.

Click here to listen to Part 1 of this podcast.
Click here to listen to Part 2 of this podcast.

About James LaValle

James (Jim) LaValle, R.Ph., C.C.N, is a nationally recognized clinical pharmacist, author, board-certified clinical nutritionist, with over 40 years of clinical experience in natural products, lifestyle, drug/nutrient depletion, compounding pharmacy and peptides.  LaValle is best known for his expertise in performance health and integrative care.

LaValle is also the founder of Metabolic Code Enterprises, Inc. a web platform and practice solution enterprise, launching AIR Support and the Metabolic Code Assessment.

About Dr. Ronald Hoffman

Dr. Ronald Hoffman is one of New York’s pioneering Integrative Medicine practitioners. He obtained his MD from Albert Einstein College of Medicine, and has been practicing for 34 years. His radio program, Intelligent Medicine, is the longest-running physician-hosted health program on the air.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

Here’s Why You Should Eat the Rainbow

Posted on by Brianna Swyden

In a nutshell, eating the rainbow involves increasing the amount and variety of fruits and vegetables you eat. Since colorful fruits and veggies contain potent phytonutrients that can help protect against chronic disease, it’s a smart and easy way to improve your health.1

How Do Phytonutrients Provide Protection?

Phytonutrients are chemical compounds produced by plants to help them ward off attacks by insects and animals. These nutrients also enhance a plant’s immune system, helping them resist fungi, bacteria and plant viral infections. But in people, phytonutrients also boast the ability to protect against cardiovascular disease and some types of cancer thanks largely to their antioxidant and anti-inflammatory properties.2 In one meta-analysis involving nearly 470,000 individuals, researchers linked a higher consumption of fruits and vegetables with a markedly reduced risk of dying from cardiovascular disease.3

Another study out of the University of Washington found that people who optimized their vegetable intake had a lower risk of a wide variety of illnesses, including a:

  • 2% decline in ischemic stroke risk
  • 9% lower risk of hemorrhagic stroke risk
  • 5% reduced risk of esophageal cancer
  • 1% decreased risk of developing type 2 diabetes 4

To get these benefits, the American Cancer Society have traditionally recommended eating 2½ cups of fruits and veggies each day.5 But the most recent U.S. Dietary Guidelines recommends even more! According to their latest report, Americans should strive to consume 2½ cups of vegetables and 2 cups of fruit daily, which translates to nine servings per day based on a 2,000 calorie diet.6

Why Variety Matters

A large study that appeared in The Journal of Nutrition reported that, while the amount of fruits and veggies you eat matters, variety is also critically important.7 That’s because different fruits and vegetables provide different nutrients and different health benefits. Here’s a quick color-coded “cheat sheet” to help you pick the best your produce section has to offer.

Red. Rich in lycopene, as well as folate and vitamins A, C, and K1, red fruits and vegetables include apples, beets, cherries, cranberries, raspberries, red peppers, red onions, strawberries, tomatoes, and watermelon. Lycopene is a potent scavenger of damaging free radicals that appear to protect against some forms of cancer, as well as heart disease.7

Orange/Yellow. Foods like apricots, bananas, cantaloupe, carrots, mango, peaches, pineapple, pumpkin, and winter squash provide beta-carotene and beta-cryptothanxin. These two nutrients support intracellular communication, bone health, sharp vision, and a strong immune system.8,9

Green. These foods are high in chemicals like sulforaphane, isothiocyanates, and indoles that inhibit cancer-causing compounds.10 Foods especially high in these chemicals include alfalfa sprouts, asparagus, avocado, Brussels sprouts, cabbage, collard greens, green tea, kale, kiwi, spinach, and herbs like basil, mint, and rosemary.

 Blue/Purple. Boasting powerful antioxidants called anthocyanins, blue and purple foods like blueberries, blackberries, elderberries, Concord grapes, eggplant, figs, and plums may delay cellular aging and help prevent blood clots.11,12

 White/Brown. Onions, garlic, and mushrooms are packed with fiber and antioxidant-rich pigments called anthoxanthins that help reduce oxidative stress and protect against cardiovascular and neurodegenerative diseases.13 Onions are an excellent source of quercetin, an anthoxanthin found to reduce cardiovascular disease and help control blood sugar.14 Garlic contains allicin, a compound shown reduce risk of heart disease, diabetes, and some neurological conditions.15  And mushrooms are an excellent source of polysaccharides like β-glucans that help modulate the body’s immune response.16

Easy Ways to Boost Your Plant Intake

Now that you know why you need to increase and diversify the number of fruits and vegetables you eat, you may be wondering how you can manage to consume nine servings each day. Here are six easy tips to help you reach that goal.

  1. Be aware that one serving is not that big. Just a half-cup of chopped raw veggies or fruit makes one serving.
  2. Think in twos. Try to eat two servings for breakfast, two for lunch, and two for dinner.
  3. Snacks count! Need a little something to tide you over until the next meal? Instead of reaching for chips or a candy bar, opt for a piece of fruit or a handful of raw veggies.
  4. Shop colorfully. The next time you find yourself in the produce section, choose at least four fruits or vegetables sporting different colors. It’s also smart to pick fruits and veggies that are in season or on sale to save money.
  5. Fill your freezer. Frozen fruits and vegetables are just as nutritious as their fresh counterparts. Plus, filling your freezer with frozen fruits and vegetables can increase variety all year long.
  6. Try one new fruit- or vegetable-based recipe every week or two. Keep mealtime fresh and creative by exploring new ways to prep your colorful produce.

Add A Daily Greens Drink

Still struggling to meet the recommended number of fruits and veggies? We get it, it’s not always possible to maximize your plant intake. That’s why adding a powdered greens drink mix to your daily routine can help you reach your quota. But not all greens drink mixes are created equally. To get the most from your powdered greens, look for a combination of the following superfoods:

  • Barley grass. Along with vitamins A, C, E, beta-carotene, and the B vitamins, barley grass is a rich source of potassium, calcium, iron, phosphorus, and magnesium. Plus, it provides chlorophyll, amino acids, protein, fiber, and enzymes. If that weren’t enough, barley grass is also an excellent source of superoxide dismutase (SOD), a critical enzyme that helps neutralize the harmful effects of free radicals.17
  • Brown Rice. This good-for-you grain is an excellent source of prebiotic fiber that supports digestive health. What’s more, brown rice is rich in magnesium, phosphorus, selenium, thiamin, niacin and vitamin B6, and manganese.18
  • Chlorella. This unique single-celled freshwater algae boasts a wealth of nutrients including vitamins B1, B2, B12, folic acid, C, and K. It’s also a potent source of minerals, essential fatty acids, protein, and fiber.19
  • Inulin. This type of fiber, which comes from chicory root, is another stellar source of prebiotics that supports the growth of friendly gut bacteria.20
  • Kelp. This common seaweed is rich in B vitamins, which play a critical role in cellular metabolism. Because it absorbs nutrients from its surrounding environment, kelp contains more than 15 amino acids and is also a great way to boost your iodine, calcium, magnesium, copper, boron, zinc, and manganese intake.21
  • Wheatgrass. Loaded with vitamins A, C, and E, as well as iron, magnesium, calcium, and amino acids, wheatgrass is also high in the powerful antioxidant, glutathione.22

In addition, it’s smart to search out a high-quality powdered greens drink mix that contains mostly organic ingredients. Also, check the label to ensure it is dairy-free, gluten-free, non-GMO, and vegan friendly.

Remembering to eat the rainbow at each meal can be a simple way to ensure you’re getting a variety of nutrients every day. And unlike the rainbows of myth and legend, the pot of gold at the end of this rainbow is a longer, healthier life.

Does a Healthy Smile = A Healthy Heart?

Posted on by Brianna Swyden

Studies show that people with gum disease-a condition technically known as periodontal disease-are also more likely to have heart disease. According to Harvard Health, people with gum disease have two to three times the risk of having a heart attack, stroke, or other serious cardiovascular event than people without the condition.1  And that’s a problem since one out of every two men and one out of every three women over the age of 30 has some degree of periodontal disease.2

What Causes Gum Disease?

Periodontal disease is an infection of the tissues that hold your teeth in place (aka, your gums). It’s typically caused by poor brushing and flossing habits that allow plaque—a sticky film of bacteria—to build up on your teeth and harden into tartar. Without treatment, periodontal disease can destroy the bone that supports your teeth. This can cause your teeth to loosen and may even lead to tooth loss.3 It can also increase your risk of developing cardiovascular disease.

The biggest risk factor for periodontal disease is poor dental hygiene. Without routine brushing and flossing, plaque can go unchecked, increasing the odds of developing gum disease as much as five-fold.4  Other risk factors include hormonal changes during puberty and menopause, certain health conditions such as AIDS or diabetes, some medications like contraceptives or steroids, and the genes you inherit.5

Symptoms of periodontal disease include:

  • Red, swollen, or tender gums
  • Bleeding gums
  • The buildup of tartar along the gum line
  • Gums that pull away from teeth
  • Loose or sensitive teeth.
  • Pain while chewing
  • Persistent bad breath 5

If you have any of these symptoms, run-don’t walk-to your dentist. That’s because treatment, which includes the removal of plaque and tartar, can help to reverse periodontal disease at every level.

The Gum Disease-Heart Disease Connection

How does what’s happening in your mouth affect your heart? It’s all about the bacteria. Just like your gut, your mouth has its own unique microbiome. Scientists have discovered a link between a bacterial imbalance in your oral microbiome, known as dysbiosis, and several types of cardiovascular disease, including atherosclerosis, heart failure, and infective endocarditis (an infection of the inner lining of the heart).6

Here’s what happens: the bacteria that infects your gums sparks inflammation. This bacteria, along with the inflammation, then travel to the bloodstream and eventually to your gut where they trigger an immune response and body-wide inflammation. These actions can then set the stage for vascular damage, the buildup of arterial plaque, and reduced blood flow. 6,7,8

How to Prevent Gum Disease for a Healthier Heart

Since nearly half of adults already have some form of periodontal disease, here are some tips that can help improve the condition. As a bonus, these tips can also help prevent the cardiovascular consequences of poor periodontal health.

  • Brusha, brusha, brusha.Brush your teeth for two minutes at least twice a day—once in the morning and just before going to bed. And don’t forget to brush your molars and the backside of teeth where bacteria can hide. It’s also smart to replace your toothbrush every three months, or more often if the bristles are matted or frayed.
  • Don’t forget to floss. Flossing before you brush allows you to clean away any loosened food bits and bacteria. According to researchers at the University of North Carolina at Chapel Hill, flossing is a particularly effective way to prevent periodontal disease in older adults.9
  • Ditch the mouthwash. New research in the Journal of Medical Microbiology reports that commonly-used alcohol-based mouthwashes disrupt the oral microbiome and can lead to an uptick in the number of harmful bacteria present in the mouth.10
  • Make regular dental visits.See your dentist regularly for cleanings, usually every 6 to 12 months. If you have risk factors that increase your chance of developing periodontitis—such as having dry mouth, taking certain medicines or smoking—you may need professional cleaning more often.
  • Fortify your gut. Since the bacteria from your mouth, along with factors that promote inflammation, travel to your gut and then to other parts of the body, it’s a good idea to fortify the “good” bacteria in your intestinal tract. One of the easiest ways to improve your gut microbiome is with a daily probiotic. According to a recent study in the Brazilian Journal of Microbiology, several strains of Lactobacillus bacteria, including acidophilus, L. plantarum, B. breve, B, infantisand L. rhamnosus, can discourage inflammation and strengthen the intestinal barrier.11
  • Support a healthier mouth and heart. Periodontal disease, especially mild periodontal disease, may seem unavoidable. But you can get some extra protection with Aged Garlic Extract (AGE). Rich in antioxidants and anti-inflammatory properties, AGE has been shown to reduce both the incidence and the symptoms of periodontal disease.12 One 2023 study review published in the Journal of Indian Association of Public Health Dentistry found that AGE inhibits the buildup of plaque and improves gum healing.13 As a bonus, AGE also helps to keep your entire cardiovascular system in top form. Studies show that a daily dose of AGE can effectively reduce your blood pressure, cholesterol, and the buildup of plaque and calcium deposits in arteries, making it a win-win for both your heart and your oral health.14,15

Preventing gum disease before it starts is always the ideal scenario. But if you’re at risk of periodontal disease or if you’ve already got the condition, the above tips can keep you- and your heart-smiling!

Attain and Maintain Healthy Cholesterol Levels, Naturally!

Posted on by Brianna Swyden

Another 25 million have cholesterol levels that are officially classified as high.1  Of even more concern, about 40 percent of these folks don’t even know they have high cholesterol.2

What is Cholesterol and Why Does It Matter?

Cholesterol is a wax-like fatty substance produced in the liver and it’s actually essential for good health. In fact, the body uses cholesterol to build cell membranes and make hormones like estrogen, testosterone, and the adrenal hormones. It’s also critical for a well-running metabolism and for the synthesis of vitamin D.3  But cholesterol isn’t always beneficial-especially when you have too much of the wrong type.

There are several types of cholesterol: HDL, LDL, and total cholesterol. HDL, or high density lipoprotein, is considered beneficial since it absorbs other forms of cholesterol and carries them back to your liver so it can be excreted from your body. LDL, or low-density lipoprotein, is often called “bad” cholesterol because high levels contribute to the buildup of harmful plaque in your arteries.4 This is especially true when LDL becomes oxidized, since this triggers inflammation and an immune system response that damages arteries and promotes atherosclerosis.5

Your total cholesterol is the sum of your HDL and LDL cholesterol levels, plus 20 percent of your triglyceride level (another type of fat in your blood). High triglyceride levels can also increase the risk of heart attack and stroke, even if your cholesterol is normal.6

Get Tested!

You can’t fix a problem you aren’t aware of. And because unhealthy cholesterol levels don’t  have any symptoms, many people don’t know if their levels are high. That’s why it’s so important to get your cholesterol levels checked.

Testing is done as part of your routine check-up and involves a simple blood test. Most healthy people should get their cholesterol levels checked every four to six years. People who have heart disease, diabetes, or a family history of high cholesterol typically need to get their cholesterol tested more often.7, 8

Understanding the Numbers

Once you’ve been tested, the results will be listed in mg/dL (milligrams per deciliter). But what do all those numbers mean? According to the 2018 guidelines on the management of blood cholesterol, the following are the acceptable, borderline, and high measurements for adults.9

Total cholesterol HDL cholesterol (good) LDL cholesterol (bad) Triglycerides
Good Less than 200 (but the lower the better) The ideal level is 60 or higher; 40 or higher for men and 50 or higher for women is acceptable Less than 100; below 70 if coronary artery disease is present Less than 149; ideal is <100
Borderline to moderately elevated 200–239 n/a 130–159 150–199
High 240 or higher 60 or higher 160 or higher; 190 considered very high 200 or higher; 500 considered very high
Low n/a less than 40 for men and less than 50 for women n/a n/a

Source: Journal of the American College of Cardiology (JACC)

Natural Ways to Keep Your Cholesterol In Check

If you’ve got borderline high cholesterol or if you have a family history of cardiovascular disease, the good news is that you may be able to control your cholesterol levels with a few simple lifestyle changes.

  • Eat a healthy diet. Opting for whole, minimally processed foods can help foster healthier cholesterol levels. Focus on fresh fruits and vegetables, lean protein, healthy fats like avocado oil and extra virgin olive oil, and fiber-rich beans and whole grains. On the flip side, it’s smart to limit ultra-processed food since studies show it can lower HDL levels and raise triglycerides.10
  • Stay at a healthy weight. You can lower your total cholesterol, LDL, and triglycerides, and boost your HDL level, by losing weight-especially if you’re carrying weight around your waist.11
  • Exercise. Getting regular exercise can raise your HDL level, as well as lower your LDL.12 Shoot for 30 minutes of moderate to vigorous aerobic exercise on most, if not all, days.
  • Avoid cigarettes. Smoking can lower your HDL level and raise your LDL level.13 You should also try to avoid secondhand smoke.

Key Nutrients for Better Numbers

If your cholesterol levels are higher than normal, bringing them into a healthy range can often be accomplished with these lifestyle changes plus a few targeted nutrients.

Aged Garlic Extract (AGE). The antioxidant-rich compounds in AGE not only lower cholesterol by preventing its synthesis in the liver, they also help prevent the oxidation of LDL cholesterol. One study published in the Journal of Nutrition highlighted clinical research showing that AGE lowered total cholesterol by 7 percent and LDL cholesterol by 10 percent in a group of men with high cholesterol levels.14 In another study that appeared in the journal Evidence-Based Complementary and Alternative Medicine, AGE reduced both total cholesterol and LDL levels while also increasing HDL.15

Lecithin. Supplementing with lecithin—a type of beneficial fat that contains phospholipids—has been shown to lower cholesterol levels. In a small study that was published in the journal Cholesterol, participants took 500 mg of soy lecithin a day. After just two months, their average total cholesterol was reduced by 42 percent, and LDL cholesterol dropped by an impressive 56.15 percent.16

Red Yeast Rice (RYR). This fermented byproduct of rice on which red yeast is grown contains a compound called monacolin K that inhibits the production of cholesterol in the liver. RYR is so effective that research in the Methodist Debakey Cardiovascular Journal noted it cut total cholesterol by 15 percent and LDL cholesterol by as much as 25 percent within eight weeks.17 Other studies show that RYR is just as effective as first generation statin drugs like lovastatin for lowering cholesterol.18 But since RYR works in a way that’s similar to statins, it’s wise to look for a supplement that also contains CoQ10.

When it comes to cholesterol, knowledge really is power. Knowing where you stand gives you an opportunity to make changes to bring it into a healthy range, naturally. And that can benefit your entire cardiovascular system.