Coming Soon “When Calories & Cardio Don’t Cut It”

I can’t believe my book “When Calories & Cardio Don’t Cut It” is almost finished. I never thought a cover and formatting would be the hardest part. I’m in the midst of yet another read through and thought I’d share a little of what the book it about. It has nutrition and all that, but includes a lot of interesting observations, like the ones that follow. Hope it makes for fun reading.

STRESS & CHILDREN

When a pregnant lady is stressed it can lead to low birth weight and an increased risk of diabetes as an adult. It is now known that extreme stress during childhood can affect height and growth.

A lady from the Victorian era has two sons and loses the 13-year-old in a skating accident.  The mother is so traumatized over the death that she ignores her 6-year-old son.  She did not touch or hold her son and when she did speak to him it was only to compare him to her dead child proclaiming how perfect the 13-year-old had been.  The father did not interact with his child which may be a product of the era or of the man himself.  Due to severe emotional stress the child grows to only 4’10”.

The surviving child was J.M. Barrie the acclaimed British writer and author of Peter Pan, the story of the boy who never grew up.

King Frederick of Sicily in the 1300s wanted to know what the natural language would be if children were not influenced to in any way. This lunatic King took infants and kept them alone in separate rooms.  They had plenty of food and were comfortable with good blankets but they had no human contact whatsoever. His goal was to see what language would develop. None did because all the children died.  Lack of human touch and interaction is a deadly stress in itself. Without it, processes essential to development will not occur. Atrophy occurs instead, throughout mind and body.

Lack of development is seen in children raised in severe isolation and we also see it in some adults who isolate or repress themselves. Both succumb to the stress of loneliness.

 

STRESS & ANGER

I am English and the English are said to be a little repressed. A British “stiff upper lip” refers to a lack of emotional expression. Behind closed doors I am not always sure it is a fair depiction but at times there does exist among my countrymen and women a grit determination to rise above the vulgarity of emotional displays, even when the displays are not embarrassing or difficult in any way – even when they are fun. Opting for aloof detachment is not unlike deciding to be lonely.

A rat is given a little electric shock, just a very mild but repetitive electric shock; it does not hurt, but it is annoying after a time. Another rat is experiencing exactly the same thing but this second rat has a piece of wood to chew on. The hormonal stress response to the electric shock is a lot less in the rat that has the piece of wood.  That rat has a way of relieving its stress. Given that some degree of stress is unavoidable, we all need a piece of wood.

We all need an outlet.  As children it might be biting finger nails or pulling hair out.  When people deliberately cut themselves it is usually to relieve themselves of some other sort of pain.  We may scream, we may break things, we may punch things. Women tend to call their girlfriends and talk for hours and hours (Gentlemen, this is a good thing, so let it happen). Men are more likely to go to a boxing gym, drive a car dangerously fast or gamble.  We are all trying to find a piece of wood to chew on.  When we recognize this we can create environments that relieve stress. Running has always been a good one for me, and playing with my pets puts me at ease.  Cooking, music, massage, sex, hot baths, beach walks, mountain hikes, charity work and meditation are all good pieces of wood. Everyone has to find their own and it doesn’t necessarily matter what it is – just so long as you find it.

The failure to find a good way to counteract your stress can lead to desperate and destructive behaviors. And a body that seems to be at war with itself.

 

STRESS, SEX & REPRODUCTION

Stress impacts on a lady’s menstrual cycle and the sex hormones of both men and women.

Stress immediately causes a drop in circulating testosterone. The brain shuts down LHRH (luteinizing hormone releasing hormone) which shuts down FSH (follicle stimulating hormone) which, in turn, decreases circulating testosterone.

Exercise, although hopefully enjoyable, can also be a form of stress. The endorphins we relish when we exercise can also cause the brain to shut down LHRH.  Exercise can certainly give us a euphoric feeling but excess exercise leads to male athletes with lower testosterone and female athletes with menstrual irregularities.

If LHRH is shut down it will affect a man’s testosterone and the woman’s follicle-stimulating hormone (FSH) which is crucial to the menstrual cycle.  Enough stress from any source can cause this to happen.

The very act of sex is controlled by the nervous system.  When stressed we shut down our circulating blood supply so the skin might seem gray where once we had a healthy flushed complexion.  In the same way, if blood is taken away from the very area needed to perform sex then a gentleman may have performance issues in the bedroom.

Most men wake up ready to perform, with plenty of blood in that area. A morning erection is the result of sleep. During sleep we are in a relaxed state and we switch from the SNS (sympathetic nervous system) to our PNS (Parasympathetic nervous system).  The nervous system takes its foot off the gas pedal and moves to the calm and relaxing PNS.

Tantric sex works with the nervous system by finding a balance between the gas pedal and the brake.  If we can control the sympathetic nervous system and thereby sustain a relaxed state during actual sex, then it can last longer.

In women the hormonal chain of events needed to have a regular menstrual cycle and to get pregnant can be greatly affected by stress. If you think of it like dominoes standing in a line, you have to push the first one hard enough so that all the others will fall. In a similar way if the hormone LHRH is not pushed hard enough then the other hormones are not released properly, and the menstrual cycle is affected.

Women do not just have female hormones; every woman has androgens (a group of hormones related to masculine traits.)  Fat cells contain an enzyme which breaks androgens down and converts them to estrogen.  If we do not have enough fat then we do not have enough of this enzyme and therefore androgens are not broken down. Now we have less estrogen and too many androgens.   This is the wrong balance needed for pregnancy. It is also one reason why super-lean ladies often do not have regular menstrual cycles.

All of this relates to why ladies who are desperately trying to get pregnant sometimes do not.  Everyone has heard the story of the couple that tries for years unsuccessfully to get pregnant.  Eventually, they give up or choose adoption. And then along comes the “miracle” pregnancy.  Although pregnancy is itself a miracle, this phenomenon is not.  When the pressure (stress) to get pregnant is removed, the hormones return at full strength and pregnancy becomes possible.

Hope you enjoyed this little forerunner to my book “When Calories and Cardio Don’tCut It”   Release date September 1 2018

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ABOUT THE BOOK

Calorie restriction and heart pumping cardiovascular exercise have been the mainstay of weight loss programs for decades, but this approach doesn’t explain why body shapes change and weight gain seems unavoidable for those racing towards middle age. An age, where many of us are exercising more diligence and accountability than we ever did in our youth.

Providing explanations and solutions for;

  • Fat storage that is accelerated with age, fat patterning that changes with age.
  • Fat cell breakdown and the one thing that people do daily that halts it completely.
  • Girls enter puberty leaner than boys but leave their teenage years with more body fat. The same influencers work against us we approach middle age.
  • Unnecessary weight gain during menopause and man-opause.
  • Gyms are full of people who never change, and chronic dieting will result in an apple waistline.

A fascinating look at the major influencers that impact body composition and fat patterning. It explains how these players pay little heed to our obsessive tracking of intake vs expenditure and it will show you how you can control them to work in your favor.

We live in an exciting time where age need not dictate your wardrobe or your weight and the options we have are a lot more fun than tracking calories or counting down minutes on a treadmill.

Lose Fat & Build Muscle with Carbohydrate Timing

A year or so ago I did an awful video from my car on carbohydrates and how to eat them to stay lean, build muscle and for workout energy. The video was terrible but I got a lot of questions on it, so here is video #2 on how to lose fat and build muscle with carbohydrate timing.

Also in this post, an excerpt from my (almost finished, just doing the cover) book  “When Calories & Cardio Don’t Cut it”  on the same subject

 

CARBOHYDRATE STORAGE

The carbohydrates not immediately used for fuel can be stored as ‘glycogen’.  The liver can store a little bit of glycogen but, although the liver is quite a large organ and a big hitter in the organ world, it really doesn’t like to store much glycogen, maybe a few hundred calories.  However, what we really rely on for glycogen storage is our muscles.

The more muscle we have, the more carbohydrates we can store as glycogen.  That might mean a thousand or several thousand calories worth of carbohydrates, depending on how much muscle you have.  How much we store in muscles also depends on how active the muscle is; conditioned athletes having the ability to store a lot more glycogen than most people.

Beware: once carbohydrates enter a muscle they remain there until that muscle uses that ‘glycogen’ as energy.  This is critical if you want to lose weight.  If you find yourself sedentary for any reason you will not deplete your muscles’ glycogen stores.  If you eat an excess of carbohydrates, the muscles stores will max out and those carbohydrates will show up as body fat.

Dealing with this fact depends on circumstance. If, for example, you are sick in the hospital you may need carbohydrates to heal, so you cannot just cut them out.  By contrast, if you’re on vacation, resting your butt on a beach lounger for a week, you may want to reconsider that dessert they’re offering you. If your muscles are not active then that dessert is going straight to that thing you’re sitting on.

  • There is a limit to how many carbohydrates can be stored in muscle.
  • Stored carbohydrates are called glycogen
  • Glycogen will only fuel the muscle it is in. Only liver glycogen can travel and fuel the rest of the body.

With this in mind, consider the concept of “carbing up”; an age-old practice of eating huge amounts of carbohydrates before an event.  The story goes this will give you energy and fuel.

If you can only store X amount of carbohydrates, what is the point of eating 10 x that amount? Where is the excess meant to go?  I’ll give you one guess.

Over the years I have met with many clients who came to see me because they gained weight getting ready for an endurance event. The amount of carbohydrates they were told to eat is always the reason why.

 

TO MAKE A BAD STORY EVEN WORSE…

Carbohydrates are transported into muscle by the hormone insulin.  When we eat a high carbohydrate meal our blood sugar increases and triggers insulin.  The body dislikes high levels of sugar in the blood and it’s insulin’s job to get rid of it.  When blood sugar is high insulin will not only transport the carbohydrates out of our blood but it will also lock fat in our fat cells.  It makes good sense that insulin traps one source of fuel while it deals with an abundance of another.

When we are working out insulin is inhibited, which also makes good sense, as we want to keep carbohydrates in the blood to travel to the muscles being used.  Glut4 is the transporter that takes sugar from the blood to the working muscles while we are exercising.  When the muscle is dormant glut4 is not active and we rely again on insulin to remove sugar from the blood.  The kicker here is that it takes a “boat load” of insulin to get carbohydrates into an active muscle. If insulin can’t get the carbohydrates into the muscle where does it end up?  In fat cells.

I’m sure you’ve heard the Old Wives Tale, “Don’t eat before bedtime!”

They should be saying, “Don’t eat carbohydrates at night.”

The most relaxed part of the day for most people is the evening.  Sitting on the couch watching TV or trolling social media.  Not the ideal time to order pizza or to eat cookies or pasta.  Your muscles are rested and it would take a lot of insulin to get any of those carbs into your inactive muscles.  If the carbs cannot travel to muscles they will end up in fat.

If you eat enough carbohydrates to elicit a huge insulin response, then insulin will do its job and trap fat in fat cells.

 

If you’re trying to lose weight skip the carbs at night and stick to protein, fat and vegetables. If you’re working out at night then you can disregard the Old Wives Tale altogether because your muscles are active and receptive and ready to store more carbohydrates.

 

The carbohydrates your muscles store are actually the fuel you need for your next workout, which brings me on to another gem.

“Eat before your workout to fuel your workout.”

You wake up and have a hearty carb-rich breakfast in preparation for your workout.

The fear is if you don’t have that breakfast you won’t have the energy or strength to get through your training session.

Knowing what you know now does it make sense to have that breakfast?  You just woke up so the muscles are not active, they are not primed to take on those pancakes but not to worry, your fat cells will oblige.

 

In the summer of 2010 a gentleman came to see me at my nutrition office in Santa Monica and he was pretty upset as he had just dedicated six months of his life to transforming himself from (his words) “a lifelong coach potato” into a man who ran the LA Marathon.  He ran with a running group and had a goal to raise money for a charity close to his heart and also to lose the weight he had been gaining since he turned 40.

He completed the marathon, raised the money and gained ten pounds.

He sat in my office furious, accusatory, even though this was my first time meeting him.  He left the office understanding why he had gained weight and with a plan to correct it. His coaches had encouraged that hearty breakfast and a heavy carb diet.  He was still furious but at least it was no longer directed at me.  I think he was heading straight to the running club that had told him to eat bagels and bananas for breakfast.

Please know that even the most well-intentioned coach or exercise instructor may be giving outdated advice

As a personal trainer, I signed up for a weekend course to be a running coach.  Most of the attendees worked with novice runners, organizing running clubs and charitable events. I learned a lot, but was excited for day two when they were to cover nutrition. I’ll never forget that the module, which should have been an hour and was completed in 15 minutes, was summed up by the instructor (an ectomorph) telling the coaches, “Get your clients to eat well and running will take care of the rest.”

I would suggest that the majority of people join a running club hoping it helps them get in shape. I would also guess that most recreational runners are not ectomorphs. When the well-meaning, passionate coaches are not given the guidance that they need, then we end up with angry men knocking on the door of people like me.

 

………

BUILDING MUSCLE

To reduce body fat or to keep it low it is wise to plan your intake around your exercise, but what if you want to grow?

Insulin is both a storage facilitator and a growth factor.  The main growth factors being Protein (especially the amino acid leucine) growth hormone, testosterone, and big heavy weights.  If you’re trying to add some mass then limiting that insulin response 24/7 may not be the fastest approach. This is why bodybuilder “bulk up,” by eating huge amounts of food they create a massive insulin response. Add this to their hormonal state, their protein and their hours in the gym and muscle is born.

It’s a very fun approach to mass building until you have to lose all the extra fat you gained along the way.  Competition diets are knarly, months of restriction can actually lead to losing muscle and can become a case of 2 steps forward and 1 step back when it comes to using a bulking cycle to make gains.

ANOTHER APPROACH

Where the tortoise can beat the hare is in using nutritional timing to build muscle while not gaining the fat that you are going to have to drop at a later date.  We can choose to eat our carbohydrates after our workouts for that muscle glycogen load and then at another time of the day to produce the insulin/growth factor spike. The rest of the day we can keep the carbs low to keep from storing fat.

This approach isnt the fastest for weight loss and its not the fastest for muscle gain, but it can do both. This approach will take more patience as results will seem painfully slow, but it is a way of preserving the  valuable muscle you gain and it means you can avoid that soul-destroying contest prep diet – that might strip some of your gains away anyway.

Often that growth meal is eaten last thing at night which goes directly against our old wives tale but there is an advantage to eating that carb heavy meal before bed time

High blood sugar leads to low blood sugar (in a healthy person) so that high carb growth meal will trigger insulin, insulin will take the carbs out of your blood leaving you exhausted. If you’re going to do this deliberately then best to do it before bed so that your food coma and sleep become one

Gaining muscle and losing fat are thought of mutually exclusive goals, but with correct nutrient timing both become possible.

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Ladies, Calcium and Bone Health

Men turn 40 and they have to drop their pants for the doctor. Women turn 50 and the fear is we fall and break into a million pieces. Calcium is the go-to supplement but there’s more to bone health than just calcium.

Here’s a video which explains the somewhat dubious relationship between calcium and osteoporosis and what you can do to make any calcium intake more efficient. Ladies, calcium and bone health

Please excuse all the ummms and arghhhs, it was a few minutes of thinking out loud which I hope you find useful.

CALCIUM

A major mineral usually linked to bone health, but it also plays a major role in cell communication aka “Intracellular communication” or how cells talk to one another.  There is calcium inside and outside of the cell and when there is too little outside of the cell, the calcium inside of the cell gets stuck. Calcium to be effective has to be able to move, it has to be transported to tissue and bone.  Taking a calcium supplement is not enough to allow for this transportation and when this mineral gets trapped inside the cell it can lead to some serious issues that we have all heard about.

Hypertension (high blood pressure) – we all know how dangerous this is. Known as the ‘Silent Killer.”  Calcium channel blockers are often prescribed for hypertension. Trapped calcium being a major precursor for this condition

Hardening of the Arteries

Diabetes

Cancer – calcium helps to control cell regeneration. Cells are meant to live and die and when they grow without regulation the risk of cancer can increase.

Inflammation

Soft Tissue Calcium – we know this as arthritis, bursitis, kidney stones, gallstones etc

THE TRANSPORTERS

Calcium needs to be mobilized and for this, we rely on fat soluble vitamins, essential fatty acids, and bile.

VITAMIN D3 – if you are low in vitamin D3 the calcium can get stuck inside of the cell. Sunshine is the most fun way of getting vitamin D, although remember that the skin on your face, neck, and arms is too thin to really absorb too much. So grab a belly shirt and some shorts and get some rays.  Or, you can take a D3 supplement (yes, the shrink shop sells D3).  Prolonged stress can also deplete you of vitamin D3..

Vitamin D is a fat-soluble vitamin (the fat soluble vitamins are  D K E A) and it is bile that breaks down fat. If you are low on bile it’s going to be tough to absorb D3 and it stays stuck in the cell. If you have had your gallbladder removed, know you have an issue with bile, have frequent stomach bloating or right shoulder pain, bile might be an issue. D3 (about 10,000 ius per day) will get calcium into the blood but now you need something to drive it into the tissue and bone

K2 – regulates calcium and pushes it into the bone. K2 helps keep the arteries elastic and clears soft tissue calcium. K2 is really good for osteoporosis and calcium really should not be suggested without also suggesting K2. You get K2 from anything grass-fed (not grain fed) or in supplement form (The Shrink Shop does not sell K2 :()  100mcg per day will clean up the calcium in the arteries and deliver it to the tissue.

OMEGA 3 FATTY ACIDS  – The essential fatty acids found in Omega 3 fatty acids aid in the transportation of calcium and so does Apple Cider Vinegar.

We take Apple Cider Vinegar for inflammation, high blood pressure and much more, but how does it work?

When the blood becomes too alkaline it becomes hard to deliver calcium, this is especially problematic for the elderly who might have less stomach acid helping with digestion. Talking a teaspoon or so of apple cider vinegar increases acid available to transport the calcium which means less is stuck in the cell which reduces hypertension, inflammation etc.  Calcium is the piece of the puzzle that makes the whole puzzle make sense but taking calcium by itself is not the answer.

MAGNESIUM – we often pair calcium with magnesium because if we have low magnesium it yet again, keeps calcium from moving outside of the cell. Magnesium is readily available is fruits, vegetables and in supplement form

I’m never going to tell yo not to take your daily calcium supplement but I will suggest that if you do take it on a regular basis you really must take Vitamin D3, Omega 3 fatty acids, K2 and Magnesium. Also, make sure you take the right kind of calcium.  Calcium carbonate is popular and cheap, but don’t take it. Calcium citrate is more expensive and much more bioavailable.  There are a few things worth spending money on,  an upgrade on your long-haul flight, great sheets, and quality supplements.

TOO MUCH CALCIUM?

We are taught to believe that calcium is good for the bones so that more is better. One thing we should know by now is that even if something is good for us, an excess of anything rarely is.

As well as high blood pressure, too much calcium or calcium that cant be mobilized can result in anxiety, insomnia, bone pain (ironic), constipation and those toe cramps you might get at night.

But at least its good for strong bones right?  Not so fast …

The RDA for Calcium in the US is 1200mg but most of the world gets less than 500mg and most of the world doesnt drink cows milk.  If you go back to a simpler time when we all did manual labor and ate off the land osteoporosis was pretty much unheard of.  We know that resistance training, be it with weights, bodyweight or good ol manual labor, strengthens bones and prevents osteoporosis and that should be the very first recommendation for ladies hitting the midpoint of life. Before you pop a pill or guzzle a pint of milk that your stomach may not thank you for, get out for a hike, pick up a weight, carry your groceries – stay active and strong.

In a video by Dr Jason Fung its entertaining to hear him say that of the 5676 mammals on this planet, only one species drinks milk past weaning and that same species is the one that suffers from osteoporosis. Yes, that would be superior (?) human race.

To continue this illustration …

Japanese women get less than 400 mg of calcium a day and have 2.5 times lower the rate of osteoporotic fractures.

African Banu ladies get less than 350 mg of calcium per day and have on average 10 babies each and it’s rare to see any of them suffering from weak bones.

We think that milk is the best source of calcium but in Hong Kong when the daily intake of milk doubled, the following decade the rate of osteoporosis tripled, Virtually the same thing happened in Greece

And then you have the native Eskimos who outdo us all with an average daily calcium consumption of 2000 mg and yet they have the highest rate of osteoporosis.

 

IT MIGHT BE THE SOURCE

Milk would score top if the Jeopardy question were to ask the best source of calcium, but that is not the case and it might indeed be the problem.

For 100 calories of milk, you will get 190mg of calcium

100 calories of watercress will give you 800 mg, arugula 1300 mg! Spinach 450mg and broccoli still comes in at over double with 387 mg

After being breastfed we move on to cows milk and cows milk has 3x the protein of breast milk. There is a very strong argument that calcium from animal protein may be the issue and it might even be the problem because it can cause an excess to be excreted in the urine. Cows milk is intended to make a calve gain a lot of weight in a short space of time and once it’s grown the young cow doesnt drink milk again.

I drink milk and I love cream and I’m not giving them up anytime soon. I’m very fortunate that I can enjoy all dairy with no issue, but if its calcium I seek I’m going to reach for the blender to make a nasty green shake.

 

WHAT TO DO?

Studies show us time and again that supplementing calcium alone is not the answer for bone health, so what can we do?

  1. Men and women alike, we have to stay active and we have to stay strong.  Unlike the generation past, now it is fashionable to be strong and have muscles past your shoulders but if lifting weight isn’t your thing then get some active lifestyle habits. Fire your gardener, bathe your own dog and load your own groceries,  To get strong bones get strong lifestyle habits.
  2. Calcium citrate, not the cheap calcium carbonate
  3. Eat, drink, inhale you green veggies
  4. Take daily Vitamin D3, Omega 3 Fatty acids, Magnesium, and K2 – you must provide the transporters to mobilize the calcium.
  5. If you have bile issues or have had your gallbladder removed, talk to your doctor about supplementing with bile. Bile breaks down the transporters so that they can be used to move calcium
  6. Take apple cider vinegar, especially for the elderly or those with poor stomach acid production
  7. Try to reduce stress, probably the hardest of all to do but cortisol (stress hormone) can deplete Vitamin D and compromise stomach acid production

AS we enter and deal with middle age and beyond I feel we become more proactive and more responsible for our own health, but often our best intentions can take us on the wrong path. I do hope this helps to explain calcium and its relationship to bone health and how simply pounding some pills won’t give us the benefits we hope for.

My next blog is going to discuss another way our best intentions may be moving us backward not forwards.  As we get older, building muscle becomes more difficult and gaining fat becomes a lot easier. The way we time our carbohydrate intake is crucial if we want to gain muscle and lose fat. We’re told that to achieve both at the same time is impossible, I’m here to tell you that it is not and that I have done it with clients dozens of times.  Subscribe for the next blog post on how to build muscle and lose fat after 40. I will post it within the week.

If you have any questions you can contact me at joanneleecornish@gmail.com

I train people at my private gym in Boise Idaho and I work with people online all over the world via Whatsapp, FB, and Skype   www.theshrinkshop.com

Vitamin D3, and Omega 3 fatty acids available on Amazon CLICK HERE

Joanne Lee Cornish

 

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Continue reading “Ladies, Calcium and Bone Health”

B12 Who Needs It Most?

B12 is a water-soluble vitamin and a popular choice of supplement when our energy is low. But what is B12 and who needs it most?

B12 is found ONLY in animal protein. It’s in our fish, meat, poultry, milk, and eggs. Organ meats are especially good sources of B12.

The RDA is 2.4-2.6 mcg and even a small amount of animal protein can supply us with all the B12 we need on a daily basis

WHO NEEDS IT MOST?

  1. The elderly. B12 is bound to its food source and needs to be broken down to become available. Older people may have poor digestion and/or reduced stomach acid activity. This will greatly alter the amount of B12 they get from their food. B12 deficiency can show up with the same symptoms as Alzeihmers and may even be misdiagnosed as this life crippling disease.
  2. Vegans, vegetarians and anyone that does not consume much animal protein. Thankfully many kinds of cereal are fortified with B12 and the supplement form is synthetic and can be used without conflict to any personal belief or choice.
  3. Pregnant ladies. B12 travels across the placenta to the unborn baby so if a lady is not eating animal protein and not taking a B12 supplement this can cause the baby to be born with a deficiency and may cause neural damage. Ladies if you are concerned please run this subject by your doctor.
  4. People with compromised gut health, leaky gut, digestive issues. If you aren’t properly digesting your food then it’s going to be difficult for B12 to remove itself from its host food.
  5. Any type of intestinal/stomach or lap band surgery. If the surface area of digestion is reduced or damaged it would be wise to take a B12 supplement daily.
  6. If you are taking any medication that reduces stomach acid. It might be a medication for heartburn or acid reflux. Metformin, the popular diabetes drug may also affect B12 absorption

HOW DO I KNOW IF I NEED B12?

  1. Low energy
  2. Muscle weakness
  3. Overall fatigue
  4. Routine blood test

Long-term deficiency can lead to brain shrinkage so it really is better to be safe than sorry.  Thankfully B12 is water soluble so you don’t have to worry about taking too much of it as its potential to be toxic is very low. The good news is that the liver can store 5 years worth of B12 so if you gut issues are recent or if you just stopped eating animal protein, your liver has your back – for a while.

I EAT A LOT OF PROTEIN SO I MUST BE OK?

Not so fast. If you eat a lot of protein but your digestion is not good then there lies a problem. This is very common with those who eat poor quality or processed meat.

Animal protein contains an amino acid Methionine which is converted to homocysteine. Homocysteine can build up and be very toxic. B12 and B6 neutralize the toxicity of homocysteine but if you’re deficient then all that protein your eating can end up being toxic.

IN SUMMARY

An essential vitamin that is found in animal protein but sometimes hard to access.  A daily supplement will provide you with the active form of B12  and so avoids the pitfalls of any digestive issue you may have.

You don’t need a shot if you take enough  B12 daily, although the elderly or those who have been diagnosed as being deficient may benefit from a shot in the behind.

Long-term lack of B12 will absolutely affect memory and brain function, put your parents on auto-ship and then put yourself on a daily dose.

 

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