And with CoVid-19 raging, people want easy answers to boosting immunity and decreasing the likelihood of serious illness. Recently green tea and dark chocolate have also appeared in the news as immunity boosters.

“One particular nutrient or food isn’t going to help you or hurt you that much.” Is usually the response they get from me.

Your health, overall, is about the totality of what you do day in & day out; not any one specific nutrient, no matter how potent.

It’s not about the individual food or the individual supplements but the totality. Vitamin C is good. Vitamin D is important, mushrooms have immune complexes in them. Turmeric is anti-inflammatory.

But all those things aren’t going to matter much if you’re putting them in an inflamed overweight body, burdened with damage that you may not even know is there and that you keep damaging by your everyday actions; what you put in your face.

And whether you know it or not, you could be further along on the path to disease and disability than you think.

Here’s the hard truth your doctor likely never told you: It is virtually certain you have atherosclerosis; the beginnings of heart disease, and maybe other diseases as well.

“Boy that’s a bold statement, Leslie, how do you know?” I can hear you saying.

Simple, studies (done at autopsy on children who died in accidents) show consistently that 50% of kids age 10-14 have ‘fatty streaks’ in their arteries; considered the first stage of atherosclerosis. That’s right, kids 10-14 years old! These are studies dating back to the Korean War, long before our current obesity epidemic!

So, it’s easiest just to assume you’re likely further along in the continuum than you think and start taking the action to undo the damage.

Here’s the good news: the human body has AMAZING regenerative & recuperative abilities.

Even people with advanced heart disease, heart failure, type 2 diabetes, fatty liver disease, and more can reverse much of their damage by eating a predominantly plant-based diet.

And with such a diet, people, even with advanced disease, can be more comfortable in weeks and can reduce the overall burden of disease in months.

Ok. So now the “what to do.”

(1) Start eating more plants: Starting today, eat salads that are twice as big (without fat-laden salad dressing) and eat them twice as often. So a big salad for lunch & another with dinner.

(2) Cut the amount of animal food you’re eating. I suggest that you take every potion & split it in 3. That way you’re effectively eating 2/3 less.

(3) Add whole, in tact grains & starches to your diet: brown rice, quinoa, millet, barley, sweet potatoes, etc. They will fill you up for far fewer calories and the added fiber will help feed the good-guy bugs in your gut and decrease inflammation.

(4) Work on eliminating dairy: dairy; even organic grass-fed, is loaded with naturally occurring hormones and growth factors that lay down fat, stimulate cell growth and reproduction and leave you more open to a large variety of diseases.

(5) Eat more fruits & vegetables (in addition to the salads mentioned above).

Now that you’re doing all this, adding in the turmeric, the Vitamin C, Vitamin D, and mushrooms makes sense on top of a good foundation.  The chocolate and green tea; good too. Just be sure the chocolate is non-dairy dark chocolate without a lot of added sugar and cocoa butter. Those changes can enhance immunity but remember that immunity starts with getting more of the basic building blocks found in fresh fruits & veggies into your body every single day.

Please share this with others that would enjoy it and watch for upcoming news of new programs.

The post Inflammation, Food, Immunity, and CoVID-19 appeared first on Dr Leslie K. Empowered Wellness.

As we embark on a new year, I find myself thinking about my life and yours; how they intersect & how I can serve you.

Quick question:
Are you a theme, resolution, or intention person?

You may think there’s little difference but we call something is everything.

I used to do the Resolutions and Yearly Goals thing and found year after year, it would drop out of sight somewhere between March and June. Around October, I resurrected it, and beat myself up for where I was and letting it drop out of site. Then I proceeded to stress myself out about how far off I was & work my butt off to accomplish what I could by the end of the year. AND end the year often feeling like a failure.

Does this sound familiar??? Maybe it was time to look deeper.

Several years ago, after some life challenges that truly woke me up, I realized that, for me, the resolutions and goals were only addressing the symptoms and not getting to the core of the problems. (Interesting how this correlates with my view on health & well-being too.) Making resolutions to lose weight, stop blowing up at my spouse and kids, or grow my practice ultimately didn’t make the difference I wanted them to. I still wound up with personal relationships that were more superficial, less meaningful than I wanted and a chiropractic practice where I didn’t have the deeper influence I wanted either. 

Coincidently, this was around the same time much of the business & entrepreneurial world was transitioning into using intentions and themes rather than strict goals for the New Year. After adopting that concept, I discovered it permitted me to be the imperfect human that I was and not beat myself up over it.

Then, as I moved into coaching and opened this idea up to my clients, they saw the same thing.

Together, we discovered that they (and I) could still set goals but we did that after we dug deeper into the more important thing. . . how we wanted to show up in the world. The results were deeper and more profound changes that propelled us forward with our goals in all areas of life.

Here’s the bottom line: when we do the work to figure that out, we are far more likely to be the person we have set our ideals on, moving past our feelings in the moment, to the deeper picture.

All that brings me to 2025 and my theme for the year: Authenticity.
To me, this is about showing up everywhere as the person I’ve always known I could be deep inside. That core essence of what I want to be and do in the world, for my family & friends, for my clients and those who follow me and most of all, for myself.

So I can lean into this and let it help me do things I’ve avoided, like showing up live on social media or speaking and writing more. 

The other thing I’ve noticed, both in myself and in those around me is a fear of being this real with ourselves. This is especially true if you’re older, less healthy, or ultimately not where you expected to be at this stage of life.

Intrigued by all this? Ready to take the plunge and look the deeper you square in the eye?
I have a New Year’s gift for you: Set up your (free) Vibrant Life Plan call. (only open for 4 days) This is not a ‘sales’ call. This is simply an opportunity for me to be more authentically myself and help you dig into one aspect of your best life.

The post Happy New Year: Themes, Resolutions & Intentions, What’s Your’s? appeared first on Dr Leslie K. Empowered Wellness.

The foods we eat play a crucial role in maintaining cognitive health and preventing neurodegenerative diseases. Our brains require a steady supply of nutrients to function optimally. Indeed, it’s estimated half of our Calorie intake is utalized by our brains! Give that some thought the next time you’re tempted to fill up on junk! You’ll see why what we eat can significantly impact our cognitive abilities, mood, and overall brain health. In this article, we’ll explore the connection between nutrition and brain health. We’ll focus on omega-3 fatty acids, inflammation, blood sugar regulation, and the impact of certain foods on clear thinking.

Omega-3 Fatty Acids: Essential for Brain Health

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for maintaining brain health. They are primarily found in nuts, seeds, and some fish like salmon, mackerel, and sardines. Omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are vital for brain function and development.

Benefits of Omega-3 Fatty Acids

1. Supporting Cognitive Function: Omega-3s are integral to maintaining the structure and function of brain cell membranes. They play a critical role in cognitive processes, including memory, learning, and problem-solving.
2. Reducing Inflammation: Omega-3 fatty acids have anti-inflammatory properties that help reduce brain inflammation linked to cognitive decline and neurodegenerative diseases like Alzheimer’s.
3. Enhancing Neuroplasticity: Omega-3s support neuroplasticity, the brain’s ability to reorganize and form new connections, essential for learning and memory retention.

Balancing Omega-3 and Omega-6 Fatty Acids

While omega-3s are beneficial for brain health, an excessive intake of omega-6 fatty acids, found in many processed foods and vegetable oils, can lead to inflammation. The typical Western diet is often high in omega-6s and low in omega-3s. This creates an imbalance that can contribute to cognitive decline and inflammation-related diseases.

A study published in Frontiers in Aging Neuroscience highlights the importance of balancing omega-3 and omega-6 fatty acids for brain health.  Suggestions are that a diet rich in omega-3s can support cognitive function and reduce the risk of dementia.

Also note that there is a need for caution regarding where you get your Omega-3. Most sources of fish, (even those from wild sources in Alaska and Noway) are contaminated with mercury.*

Blood Sugar Regulation and Cognitive Health

Maintaining stable blood sugar levels is essential for brain health. The brain relies on a steady supply of glucose for energy. Fluctuations in blood sugar can negatively impact cognitive function, mood, and memory.

Impact of High Blood Sugar on the Brain

1. Cognitive Decline: Chronic high blood sugar levels, often associated with diabetes, can damage blood vessels in the brain. This can lead to cognitive decline and an increased risk of dementia.
2. Inflammation and Oxidative Stress: Elevated blood sugar can cause inflammation and oxidative stress. That can damage brain cells and contribute to neurodegenerative diseases.
3. Insulin Resistance: Insulin resistance, a hallmark of type 2 diabetes, has been linked to cognitive impairment and an increased risk of Alzheimer’s disease.

Dietary Strategies for Blood Sugar Control

1. Choose Low-Glycemic Foods: Foods with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables, release glucose slowly into the bloodstream. this helps maintain stable blood sugar levels.
2. Eat less fat: Too much saturated fat in our diets results in fat clogging up the metabolism in our cells as well as clogging our arteries. Studies dating back to the 1930’s show that low-fat high-fiber diets can reverse insulin resistance in just days. 
3. Avoid junk & baked goods: Those french fries and that bun promote insulin resistance as much as cake and ice cream in the big picture. 

A study in the Journal of Alzheimer’s Disease emphasizes the importance of blood sugar regulation for cognitive health. It suggests that dietary interventions targeting blood sugar control may reduce the risk of neurodegenerative diseases.

Inflammation, Dementia, and the Role of Nutrition

Inflammation is a natural response to injury or infection. However, chronic inflammation can harm the brain and is associated with cognitive decline and dementia. Diet plays a significant role in modulating inflammation. Some foods promote inflammation in the brain; while others reduce it.

Foods That Reduce Inflammation

1. Fruits and Vegetables: Rich in antioxidants and phytonutrients, fruits and vegetables help combat oxidative stress and reduce inflammation in the brain.
2. Healthy Fats: Foods rich in omega-3 fatty acids, such as fish, nuts, and seeds, have anti-inflammatory properties that protect brain health.
3. Whole Grains: Whole grains contain fiber and antioxidants that support brain health and reduce inflammation.
4. Spices and Herbs: Turmeric, ginger, and garlic have anti-inflammatory compounds that support brain health and cognitive function.

The Impact of Inflammatory Foods

1. Processed Foods: High in unhealthy fats and sugars, processed foods promote inflammation and negatively impact brain health.
2. Excessive Omega-6 Fatty Acids: An imbalance of omega-6 to omega-3 fatty acids can lead to inflammation, emphasizing the need to consume omega-6-rich foods in moderation.
3. Refined Carbohydrates: Foods like white bread, pastries, and sugary snacks can cause blood sugar spikes and contribute to inflammation.
4. Cholesterol & Saturated Fats: Cholesterol clogging the arteries of the brain plays a key role in the formation of amyloid plaques in the brain. Limiting your intake of animal products, including dairy and eggs is a prudent choice.

A study published in The Lancet Neurology highlights the connection between inflammation and cognitive decline. It emphasizes the importance of an anti-inflammatory diet for maintaining brain health and reducing the risk of dementia.

Tau Tangles, Beta-Amyloid Plaques, and Diet

Tau tangles and beta-amyloid plaques are hallmark features of Alzheimer’s disease. Their accumulation in the brain is associated with cognitive decline. The exact relationship between these proteins and diet is still being studied. Hpwever, emerging evidence suggests that nutrition plays a role in modulating their effects.

The Role of Diet in Tau and Beta-Amyloid Accumulation

1. Plant-Strong Diet:  A diet rich in fruits, vegetables, whole grains, beans, nuts and seeds has been linked to a reduced risk of Alzheimer’s disease and may help prevent the accumulation of tau tangles and beta-amyloid plaques. Some meat; mainly fish (and lesser amounts of beef and chicken) can be added to the diet.
2. Antioxidant-Rich Foods: Foods high in antioxidants, such as berries, dark chocolate, and green tea, may protect against oxidative stress and reduce the accumulation of harmful proteins in the brain.
3. Polyphenols: Compounds found in foods like grapes, red wine, and olive oil have been shown to have neuroprotective effects and may help reduce tau and beta-amyloid levels.
4. Caloric Restriction: Some research suggests that caloric restriction and intermittent fasting may support brain health and reduce the risk of neurodegenerative diseases by enhancing autophagy, a process that clears damaged proteins from the brain.

A review in Frontiers in Aging Neuroscience explores the relationship between diet and Alzheimer’s disease, highlighting the potential role of nutrition in preventing tau tangles and beta-amyloid accumulation.

Dietary Recommendations for Optimal Brain Health

To support cognitive function and protect against neurodegenerative diseases, consider incorporating the following dietary strategies into your daily routine:

1. Focus on Omega-3s: Include sources of omega-3 fatty acids, such as fish, flaxseeds, and walnuts, to support brain health and reduce inflammation.
2. Balance Omega-3 and Omega-6: Aim for a balanced intake of omega-3 and omega-6 fatty acids to prevent inflammation and promote cognitive well-being.
3. Maintain Stable Blood Sugar Levels: Choose low-glycemic foods, increase fiber intake, and limit added sugars to support blood sugar regulation and cognitive health.
4. Adopt an Anti-Inflammatory Diet: Emphasize fruits, vegetables, whole grains, healthy fats, and spices to reduce inflammation and protect brain health.
5. Incorporate Antioxidant-Rich Foods: Include foods high in antioxidants, such as berries, dark chocolate, and green tea, to combat oxidative stress and support cognitive function.

Nutrition plays a vital role in maintaining brain health and preventing cognitive decline. By understanding the impact of omega-3 fatty acids, blood sugar regulation, inflammation, and dietary choices on cognitive well-being, we can make informed decisions to support our brains throughout life. Embracing a nutrient-rich, balanced diet can help protect against neurodegenerative diseases and promote a vibrant, healthy brain.

*For a vegan source of algae-derived Omega-3 click here:

The post Nutrition and Brain Health appeared first on Dr Leslie K. Empowered Wellness.

Animal products have long been touted as essential sources of protein, vitamins, and minerals. However, the consumption of animal-based foods also comes with significant health risks. Today, we’ll explore five hazardous substances found in animal-based products—saturated fat, Advanced Glycation End Products (AGEs), Insulin-like Growth Factor 1 (IGF-1), mammalian Target of Rapamycin (mTOR), and endotoxins—and the impact they can have on your health.

1. Saturated Fat

Saturated fat is commonly found in animal products such as meat, butter, cheese, and dairy. Our bodies need fat for energy and cell function, but excess saturated fat is associated with several health risks:

• Heart Disease: High intake of saturated fat can raise LDL (bad) cholesterol levels, leading to the buildup of plaque in the arteries. This increases the risk of heart disease and stroke.
  It’s now generally accepted that the process that results in heart disease begins in our teens in the Western world due to the predominance of animal products.
• Obesity: Diets high in saturated fat are often calorie-dense and can contribute to weight gain and obesity.
• Type 2 Diabetes: Excessive saturated fat intake has been linked to insulin resistance, a precursor to type 2 diabetes.

2. Advanced Glycation End Products (AGEs)

Advanced Glycation End Products (AGEs) are harmful compounds formed when proteins or fats combine with sugars during cooking, particularly at high temperatures. AGEs are prevalent in many animal-based foods, especially grilled, fried, or roasted meats. (There are AGEs present in some plant-based products as well but the amounts are orders of magnitude smaller) The health risks associated with AGEs include:

• Chronic Inflammation: AGEs contribute to inflammation, a key factor in developing chronic diseases like heart disease, diabetes, and cancer.
• Oxidative Stress: AGEs promote oxidative stress, damaging cells and tissues, accelerating aging, and contributing to degenerative diseases.
• Increased Cancer Risk: High levels of AGEs have been linked to an increased risk of breast, prostate, and colon cancer.

3. Insulin-like Growth Factor 1 (IGF-1)

Insulin-like Growth Factor 1 (IGF-1) is a hormone that plays a crucial role in growth and development. While IGF-1 is essential in early life, elevated levels in adulthood—often associated with high consumption of animal proteins, particularly dairy—can have harmful effects:

• Cancer Promotion: IGF-1 has been shown to promote the growth and proliferation of cells, increasing the risk of cancers like breast, prostate, and colorectal cancer.
• Accelerated Aging: High levels of IGF-1 are associated with accelerated aging and the development of age-related diseases.
• Diabetes: Elevated IGF-1 levels can lead to insulin resistance, contributing to the development of type 2 diabetes.

4. Mammalian Target of Rapamycin (mTOR)

mTOR is a protein that regulates cell growth, proliferation, and survival. While mTOR is essential for normal cellular functions, chronic activation of mTOR—often triggered by high consumption of animal proteins—can lead to several health issues:

• Cancer: Overactivation of mTOR has been linked to the development and progression of various cancers, including breast, prostate, and colon cancers.
• Aging: mTOR is closely linked to the aging process. Chronic activation of mTOR accelerates aging and contributes to the development of age-related diseases. When mTOR is overactive, autophagy (cellular clean-up) is suppressed, leading to the accumulation of cellular damage. This accelerates aging. Chronic mTOR activation is associated with accelerated aging and age-related diseases.
• Metabolic Disorders: mTOR plays a crucial role in regulating metabolism, particularly in response to nutrient availability. Chronic overactivation of mTOR, often due to diets high in animal proteins and refined sugars, can lead to various metabolic disorders, including type 2 diabetes, obesity, and fatty liver disease.
• Cardiovascular Disease Excessive mTOR activity is also linked to the development of cardiovascular diseases. mTOR influences the proliferation of cells in the vascular system, including smooth muscle cells and endothelial cells. Overactivation of mTOR can lead to atherosclerosis and hypertension.
• Interference with Autophagy Autophagy is a process that helps cells remove damaged components, recycle nutrients, and maintain cellular health. mTOR negatively regulates autophagy. When mTOR is overactive, autophagy is suppressed, leading to the accumulation of cellular debris and damaged proteins. Interference with autophagy is associated with several diseases, including neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.

5. Endotoxins

Endotoxins are toxins found in the outer membrane of certain bacteria. These organisms contaminate animal products, particularly meat and dairy. The toxins can trigger harmful inflammatory responses when consumed:

• Chronic Inflammation: Endotoxins can cause systemic inflammation. This is a risk factor for chronic diseases like heart disease, diabetes, and autoimmune disorders.
• Endotoxemia: High levels of endotoxins in the bloodstream can lead to endotoxemia, a condition associated with an increased risk of heart disease, insulin resistance, and obesity.
• Immune System Activation: Endotoxins can trigger an overactive immune response, potentially leading to autoimmune diseases and other inflammatory conditions.

Rethinking Animal Products in Your Diet

While animal products can be sources of essential nutrients, harmful substances like saturated fat, AGEs, IGF-1, mTOR, and endotoxins raise concerns about their role in a healthy diet. Reduce or eliminate animal products and focus on a plant-based diet to mitigate these risks and promote better overall health.

You can make informed food choices and prioritize plant-based options. This will reduce the likelihood of developing chronic diseases.

This is the 3rd article in this nutrition series. Click here for the previous article.

The post Food Choices: Animal Products for Superior Nutrition? appeared first on Dr Leslie K. Empowered Wellness.

As we age, maintaining cognitive health becomes increasingly important. The brain’s ability to adapt and reorganize itself—known as neuroplasticity—plays a crucial role in preserving memory and the ability to think clearly. By engaging in activities that promote neuroplasticity, we can enhance our cognitive function and potentially stave off age-related decline.
The blog post of July 31st was an overview of preventing brain fog & cognitive decline. In this blog post, we will explore the significance of neuroplasticity and highlight innovative new platforms that offer specialized training to boost brain health.

Understanding Neuroplasticity

Neuroplasticity refers to the brain’s ability to change and adapt in response to new experiences, learning, and environmental factors. It involves the strengthening of existing neural connections and the formation of new ones, allowing the brain to reorganize itself throughout life.

The Role of Neuroplasticity in Cognitive Health

1. Memory Enhancement: Neuroplasticity is essential for memory formation and retention. When we learn something new, our brain forms new connections that help us store and recall information. By continuously challenging our brains, we can strengthen these connections and improve memory.
2. Improved Cognitive Flexibility: Neuroplasticity enables us to adapt to new situations and think creatively. It enhances problem-solving skills, allowing us to approach challenges with innovative solutions.
3. Protection Against Cognitive Decline: Engaging in activities that promote neuroplasticity can delay the onset of age-related cognitive decline and neurodegenerative diseases. By keeping our brains active, we can maintain cognitive sharpness and resilience.

This study in the Journal of Gerontological Nursing and others suggest the importance of continuous learning and mental stimulation in preserving brain function.

Brain Games and Exercises to Promote Neuroplasticity

To harness the benefits of neuroplasticity, engaging in brain exercises and games that challenge the mind is crucial. These activities stimulate the brain, encouraging the formation of new neural pathways and strengthening existing ones.

Cerebrocore: A Cutting-Edge Platform for Cognitive Training

Cerebrocore is a digital platform designed to enhance cognitive health by leveraging advanced neuroscience techniques. It offers a range of exercises and games aimed at boosting neuroplasticity and improving overall brain function.

Key Features of Cerebrocore:

1. Gamma Coherence Training: Cerebrocore utilizes Gamma coherence training, a method that targets the brain’s Gamma wave activity. Gamma waves are associated with higher-order cognitive processes, such as attention, memory, and consciousness. By enhancing Gamma coherence, Cerebrocore aims to improve clarity and focus.
   • Importance of Gamma Coherence: Gamma coherence training helps synchronize different areas of the brain, leading to more efficient information processing and improved cognitive performance. Studies have shown that enhancing Gamma coherence can lead to better memory recall and increased cognitive flexibility.
2. Personalized Training Programs: Cerebrocore offers personalized training programs tailored to individual needs and cognitive goals. These programs adapt based on performance, ensuring a challenging yet achievable progression.
3. Comprehensive Cognitive Exercises: The platform includes a variety of exercises designed to target different cognitive domains, such as memory, attention, problem-solving, and processing speed.

I’ve been using Cerebrocore for just a few weeks and have already seen improvement, not just in the game, but also in my ability to accomplish tasks requiring high concentration. 

Other Platforms for Cognitive Enhancement

While Cerebrocore stands out with its unique approach incorporating Gamma Cohesion Training, other platforms exist. Some examples:

• Lumosity: Offers a wide range of games targeting different cognitive skills, including memory, attention, and flexibility.
• BrainHQ: Provides scientifically designed exercises to enhance brain health, focusing on speed, memory, and navigation.
• Elevate: Offers personalized brain training with a focus on communication, focus, and mental math skills.

Neuroplasticity is a powerful tool in maintaining cognitive health and preventing age-related decline. Engaging in activities and using platforms like Cerebrocore that promote neuroplasticity helps us enhance our brain’s ability to learn, adapt, and function optimally. As we age, keeping our brains active and challenged is essential, enabling us to enjoy a lifetime of mental clarity and cognitive vitality.

This series will continue with two more articles on the role of sleep and nutrtion in brain health.

Try out Cerbrocore, free for 14 days by clicking here. (It begins with a short assessment tool that functions as your baseline.)

The post  Harness Neuroplasticity to Prevent Cognitive Decline appeared first on Dr Leslie K. Empowered Wellness.

What Are Blue Zones?

Blue Zones are regions identified by researchers where people live significantly longer and healthier lives compared to the global average. The five well-documented Blue Zones are:

1. Okinawa, Japan
2. Sardinia, Italy
3. Nicoya Peninsula, Costa Rica
4. Ikaria, Greece
5. Loma Linda, California, USA

These regions are home to some of the world’s longest-living individuals, and their dietary habits play a crucial role in their health and longevity.

Common Dietary Practices in Blue Zones

Despite geographical and cultural differences, the diets in Blue Zones share several key characteristics that contribute to their residents’ remarkable health and longevity:

1. Plant-Based Focus

Blue Zone diets are predominantly plant-based. The majority of their calories come from vegetables, fruits, whole grains, and legumes. This emphasis on plant-based foods provides essential nutrients, fiber, and antioxidants that support overall health and reduce the risk of chronic diseases.

2. Minimal Animal Protein

While not strictly vegan, Blue Zone diets include very little animal protein. Typically, animal products make up less than 10% of their diet. When animal protein is consumed, it often comes from fish or lean meats and is eaten in small portions.

3. Legumes as a Staple

Legumes, such as beans, lentils, and chickpeas, are a dietary staple in all Blue Zones. They are an excellent source of plant-based protein, fiber, and essential nutrients like iron and folate.

4. Whole Grains and Nuts

Whole grains, such as brown rice, oats, and whole wheat, are regularly consumed. Nuts and seeds also play a significant role, providing healthy fats, protein, and a variety of vitamins and minerals.

5. Fresh and Locally Sourced Foods

Blue Zone residents tend to eat fresh, locally sourced, and seasonal foods. This practice ensures the highest nutritional value and reduces the intake of processed and packaged foods, which are often high in unhealthy fats, sugars, and sodium.

Specific Blue Zone Diets

Let’s take a closer look at the dietary practices in a few specific Blue Zones:

Okinawa, Japan

• Diet Composition: Rich in sweet potatoes, soy-based foods (like tofu and miso), green leafy vegetables, and a variety of other vegetables and fruits.
• Animal Protein: Minimal, often from fish and occasionally pork, typically in small quantities. Little or no dairy products are consumed.
• Unique Practices: Okinawans follow the principle of “Hara Hachi Bu,” which means eating until you are 80% full, promoting calorie restriction and avoiding overeating. This practice typically results in Okinawans eating about 600 Calories less per day than those in other cultures.
  

Sardinia, Italy

• Diet Composition: Focus on whole grains (like barley), beans, vegetables, fruits, and olive oil.
• Animal Protein: Mostly from sheep’s milk products (like pecorino cheese) and occasional meat (in far smaller quantities than traditional Italian or American food.)
• Unique Practices: Regular consumption of wine, particularly red wine rich in antioxidants, and a tradition of eating sourdough bread.

Note that there’s been much written lately on whether or not wine and oil are really healthy or if the diet is so healthy otherwise that it compensates. This is an idea I may tackle in a later article; something I address more thoroughly in my programs.

Nicoya Peninsula, Costa Rica

• Diet Composition: Rich in beans, corn, squash, and tropical fruits.
• Animal Protein: Small amounts, usually from fish and lean meats.
• Unique Practices: High intake of calcium-rich foods and water with a high mineral content, contributing to bone health and longevity.

The Health Benefits of Blue Zone Diets

The dietary habits of Blue Zone populations contribute to numerous health benefits, including:

• Reduced Risk of Chronic Diseases: The plant-based, nutrient-rich diets lower the risk of heart disease, diabetes, and certain cancers.
• Enhanced Longevity: Balanced, low-calorie diets with minimal animal protein are associated with longer lifespans.
• Better Mental Health: Nutrient-dense foods support brain health and reduce the risk of cognitive decline and dementia.

Personally, over the past 10+ years, I’ve incorporated Hara Hachi Bu into my diet and lifestyle. It’s allowed me to maintain my weight more easily in my 60s than it was in my 30s or 40s. I’ve found I get up from the table feeling satisfied but never overly full. I’ve also discovered great strength in consciously not going back for more food when my mind says ‘yes’ but my body says ‘no.’

Incorporating Blue Zone dietary practices into your own life can lead to better health and longevity. Remember you can start by merely substituting beans or other plant protein sources just one meal a week. Focus on minimizing animal protein and prioritizing whole, fresh, locally sourced foods. By doing so, you can enjoy the benefits of a healthier and more vibrant life.

In closing today, it’s worth mentioning that diet is only a part of why Blue Zone cultures are the world’s longest-living people. Their lifestyle also involves active living, family and community ties, and much more, including their appreciation of their elderly citizens and their contribution to society. But it is also worth noting that recent evidence has noted that many of these cultures are losing their edge on longevity as the younger generations adopt a more Westernized diet.

Check out some recipes on my recipe page for ideas.

Current Blog Series

This article is the second in a series of five blog posts exploring dietary choices and their impact on health. Each post can stand alone but will build upon the previous discussions:

1. I’m NOT a Vegan: What Does That Mean?
2. Exploring Blue Zones: Diet Secrets of the Longest-Living People
3. The Truth About Animal Products: Nutrition vs. Health Risks
4. Advanced Glycation End Products (AGEs): What You Need to Know
5. Building a Balanced Diet: Practical Tips for Everyday Eating

Stay tuned for the next installment, where we’ll delve deeper into the dietary secrets of the Blue Zones and learn how to incorporate their practices into our lives.

The post Exploring Blue Zones: Diet Secrets of the Longest-Living People appeared first on Dr Leslie K. Empowered Wellness.

In today’s world, dietary labels like “vegan,” “vegetarian,” and “pescatarian” are increasingly common. There’s also “keto,” “paleo,” and more. However, rather than focusing on what we exclude from our diets, let’s look at what we are eating; not what we’re eliminating. Can we explore the idea that the totality of what we eat regularly matters more for our health and longevity; not just the things we’ve eliminated? 

Beyond Dietary Labels

The label “vegan” denotes abstaining from all animal products, but it doesn’t inherently imply a healthy diet. Consider this: What if I had Fruit Loops for breakfast, a double order of MacDonald’s French Fries and a Coke for lunch, and pizza with vegan cheese for dinner? That’s totally ‘vegan’ and even if I added a salad to that lunch, it’d still represent a pretty unhealthy day, I think you’d agree. 

Do you remember the 80’s Wendy’s commercial that admonished “Where’s the beef?” As I was writing this, I thought, “Where’s the vegetable?” Yes, technically, the potato and pizza sauce are made of vegetables (as would be the added salad), but you get the point.

The Importance of Overall Diet

Health is not determined solely by what we avoid, but by the quality and, more importantly, the variety of the foods we consume daily. This concept is evident in the dietary habits of the healthiest and longest-living populations, such as those in the Blue Zones.

Lessons from Blue Zone Diets

Blue Zones are regions where people live significantly longer and healthier lives. If you’ve been around my work much, you know I write and speak about them regularly. The Okinawans, Sardinians in Italy, and other Blue Zone populations share common dietary practices that contribute to their longevity. Notably, these diets are not strictly vegan. Instead, they emphasize:

• Plant-Based Foods: A significant portion of their diet comes from vegetables, fruits, legumes, and whole grains.
• Minimal Animal Protein: Animal products typically make up less than 10% of their diet.
• Nutrient-Dense Foods: They consume foods rich in vitamins, minerals, and antioxidants. Hint: vegetables that have a variety of colors.

The Role of Animal Products

While animal protein is limited in Blue Zone diets, it’s not entirely absent. What matters is the proportion and the type of animal products consumed. The Okinawans, for example, might make a dish using 10-12 ounces of fish or seafood in a meal that would feed 6-8 people. That would be rounded out with squash or sweet potatoes, greens, and more. 

Conversely, certain animal products like dairy, eggs, and chicken can be particularly unhealthy due to the presence of Advanced Glycation End products (AGEs). AGEs are compounds formed when proteins or fats combine with sugar in the bloodstream. They can contribute to chronic diseases, inflammation, and aging.
And, of course, there are many additional unhealthy things in animal food too. (more on that another time)

Understanding Advanced Glycation End Products (AGEs)

AGEs are harmful compounds that form when food is cooked at high temperatures, such as grilling or frying. Dairy, eggs, and chicken are particularly high in AGEs, which can lead to oxidative stress and inflammation in the body. Over time, this can increase the risk of chronic diseases like diabetes, cardiovascular disease, and even cancer.

The key takeaway is that the overall quality and diversity of your diet are more important than adhering to specific dietary labels. By focusing on nutrient-dense, plant-based foods and minimizing the intake of animal products high in AGEs, we can achieve better health outcomes.

Upcoming Blog Series

This article is the first in a series of five blog posts exploring dietary choices and their impact on health. Each post can stand alone but will build upon the previous discussions:

1. I’m NOT a Vegan: What Does That Mean?
2. Exploring Blue Zones: Diet Secrets of the Longest-Living People
3. The Truth About Animal Products: Nutrition vs. Health Risks
4. Advanced Glycation End Products (AGEs): What You Need to Know
5. Building a Balanced Diet: Practical Tips for Everyday Eating

Stay tuned for the next installment, where we’ll delve deeper into the dietary secrets of the Blue Zones and learn how to incorporate their practices into our lives.

The post “I’m NOT a Vegan!”  What Does That Mean About My Diet? appeared first on Dr Leslie K. Empowered Wellness.

Dr. Ornish was the first to show that diet and lifestyle change can reverse heart disease. Caldwell Essylton and others have now replicated that.

Dr. Ornish was the first to show that early-stage prostate cancer could also be slowed through similar diet and lifestyle changes.

And Ornish showed that the same diet and lifestyle changes can affect telomeres, the ends of your DNA that unravel as you age.

But, here’s the kicker, as indicated by the article’s name, reversing early-stage Alzheimer’s requires “intensive” lifestyle change.

In fact, the bottom line could be interpreted as “the stricter the change, the better the result.”

The basics were a low-fat, whole-food, plant-based diet, low in refined carbohydrates and sweeteners with selected supplements added. The study also included moderate exercise, stress management techniques & support groups. These basic changes resulted in a moderate change in just 20 weeks.

20 weeks to do what no drug can!

And here’s the important news for you and your loved ones who are trying to avoid this devastating disease:

We know, without a doubt that it takes less effort to avoid a disease than it does to reverse it.

Put another way, you don’t have to make the “intensive” change Ornish’s test group did, but you DO have to do SOMETHING!

And the more you do, the higher your likelihood of preventing this disease. We know it’s universally the most dreaded issue in aging.

With that in mind, I’m considering creating a low-cost program to get you started. Likely, 4-6 sessions (over as many weeks). It would be complete with several simple tasty recipes. Likely, I’d add a cooking demo (in-person or online), and material on the other recommended changes too.

Interested? email me:

The post Significant Improvement in Early Stage Alzheimers’?! appeared first on Dr Leslie K. Empowered Wellness.

The Gut-Brain Axis: Your Second Brain

First up, let’s talk about the gut-brain axis. You likely know that term describes the two-way communication between your gut and brain. In fact, your gut is sometimes called the “second brain” because it produces many of the same neurotransmitters, like serotonin and dopamine, that your brain does. In fact, about 90% of serotonin, the “feel-good” hormone, is made in your gut! 

Hormones, Appetite, and Mood

So, how do plant foods come into play? Well, they’re packed with fiber, which feeds the good bacteria in your gut. These bacteria help produce short-chain fatty acids that have been shown to improve brain function and mood. Many of these compounds are also highly anti-inflammatory, giving them a dual role in your overall health. So, eat a large variety of fruits, veggies, legumes, and whole grains. It can lead to a more diverse and healthier gut microbiome; great news for your brain.

• Serotonin: As mentioned, this hormone is mostly produced in the gut. Foods rich in tryptophan, an amino acid found in foods like tofu, nuts, and seeds, can boost serotonin levels.
• Dopamine: This hormone is associated with pleasure and reward. Bananas, almonds, and avocados. It can help boost dopamine production.
  (A side note here: you need consistent dopamine production, not the “Dopamine rush” associated with scrolling on social media.) 
• Leptin and Ghrelin: These hormones regulate appetite and satiety. High-fiber foods like lentils and beans can help keep these hormones balanced, making you feel full and satisfied.

Plant Foods for Mental Well-being

Certain plant foods are particularly good at lowering anxiety and stress levels while increasing happiness and satisfaction with life. Here are some of the all-stars:

• Leafy Greens: Spinach, kale, and Swiss chard are high in magnesium, which can help reduce anxiety and improve mood.
• Berries: Blueberries and strawberries are rich in antioxidants and have been shown to improve brain function and reduce symptoms of depression.
• Nuts and Seeds: Walnuts and flaxseeds are high in omega-3 fatty acids, which are known to boost brain health and reduce symptoms of depression and anxiety.
• Legumes: Chickpeas and lentils are packed with fiber and protein, helping to stabilize blood sugar levels and mood.

Foods to Avoid for Better Moods

Just as there are foods that can boost your mood, there are also those that can bring you down. Highly processed foods, refined sugars, and trans fats are the worst culprits here. They can cause inflammation and disrupt the balance of good bacteria in your gut, leading to mood swings and higher anxiety levels.

• Trans Fats: Found in many fried and processed foods, these fats can negatively impact brain health and increase the risk of depression.
• Saturated Fats: While not as harmful to mood as trans fats, saturated fat intake from animal products can negatively affect your mood and mental health. (They also adversely affect many other body functions.) 

Healthy Fats for Mental Health

On the flip side, healthy fats are essential for brain health:

• Omega-3 Fatty Acids: Found in flaxseeds, chia seeds, and walnuts, these fats are crucial for brain function and can help reduce depression and anxiety.
• Monounsaturated Fats: Avocados and olives are great sources of these fats, which support overall brain health and mood regulation.

A Delicious Plant-Based Recipe to Boost Your Mood

Ready to get cooking? Here’s a delicious, mood-boosting plant-based recipe that’s packed with protein and free from added oils. It’s perfect for a healthy dinner that’s as good for your mind as it is for your body.

Quinoa and Chickpea Power Bowl

Ingredients:

• 1 cup quinoa, rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 avocado, sliced
• 1 cup baby spinach
• 2 tbsp sunflower seeds
• Juice of 1 lemon
• 2 tbsp tahini
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package instructions. Set aside to cool.
2. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, avocado, and baby spinach.
3. In a small bowl, whisk together the lemon juice, tahini, garlic, salt, and pepper to make the dressing.
4. Add the cooked quinoa to the large bowl with the veggies and chickpeas. Drizzle the dressing over the top and toss to combine.
5. Sprinkle with sunflower seeds before serving.

This power bowl packs over 20 grams of plant-based protein, plenty of fiber, and a mix of vitamins and minerals that will have you feeling fantastic. 

So, there you have it! Eating a plant-based diet isn’t just good for your body; it’s fantastic for your mind, too. Why not give it a try and see how much better you feel?
Start with this Quinoa and Chickpea Power Bowl. Then explore other plant-based recipes that can help boost your mood and mental well-being on my web page here.

And you can always complete this meal with some dairy-free dark chocolate for dessert! It also boosts dopamine levels!

Now go out and live your best life! 

#PlantBased #MentalHealth #HealthyEating #GutHealth #MoodBoost

The post The Mind-Gut Connection: How Plant-Based Eating Boosts Mental Health appeared first on Dr Leslie K. Empowered Wellness.

These and many other non-specific symptoms are sometimes the first signs of a very easily avoided issue. It is a vitamin deficiency that can affect virtually anyone over 50 and those younger too, regardless of how well you eat. Ironically, the healthier your diet, the more likely you are to need a supplement. And we now know those over 65 absorb far less and need a lot more than we once thought.

I can almost guarantee your doctor hasn’t mentioned this and is likely unaware of your propensity toward deficiency.

What IS this vitamin? It’s Vitamin B12. 

It can lead to significant complications, including an increased risk of stroke, and pernicious anemia and ultimately it is capable of killing you. Not to sound melodramatic, but the facts are the facts, uncommon though it may be.

We used to think that B12 deficiency was only a problem for strict vegans but with increased sanitation of our food supply it has become much more of a problem for all.

B12 is made by bacteria. As our food sources are more and more regulated and safe in many other ways, we’re less likely to get enough B12 in our diet. This is especially true if we are vegetarian or vegan, over 50, pregnant, or a child. We get it most readily from animal products because it’s incorporated into their cells.

In addition, we now know that after 65, we absorb significantly less B12. Therefore seniors need to supplement at a significantly higher level than we once thought.

Several different tests are available. High homocysteine levels, for example, can indicate many things and are considered a good screening tool for inflammation and potential cardiac issues. Increases in homocysteine are also an early sign of B12 deficiency.

The most widely used test and a more direct measure is MMA (methylmalonic acid) levels in the blood.

However, here’s a consideration: B12 is water soluble. Therefore getting too much is not a concern. It’s inexpensive and there are generally accepted guidelines for how much to take. Usually, it’s easier to just supplement than to go to the bother of testing unless you want a homocysteine level for general indications anyway.

Regarding how much to supplement, ALL adults over 50 and pregnant women should take at least 50 mcg/day. For seniors 65 and over, the recommendation is 1,000 mcg/day. There are specific recommendations for infants & children as well. All vegetarians and vegans AND those who don’t commonly eat meat should also supplement 50 mcg/day. Dr. Michael Greger of Nutritionfacts.org has an info sheet I’m attaching for your reference.      

For a reliable source of high-quality B12, check out the favorites in my store.

The post Your Health & the Great Mimicker appeared first on Dr Leslie K. Empowered Wellness.

This week, a good friend from high school died of Alzheimer’s disease at just 67 years old. 

Unfortunately, no meds can appreciably change that process once diagnosed. And it’s doubtful there ever will be. (Some other time, I’ll address why I’m 99.99% positive about that opinion.) My friend didn’t learn soon enough how to prevent these devastating consequences. I visited her in October when I was back ‘home’ and it was truly heartbreaking. But the same needn’t be true for any of us. Science shows us that we have a lot more control over it than we think. Having just seen how heartbreaking that was for her family, I’ve recommitted my efforts to help you understand the role of diet and lifestyle and the simple steps to making a profound difference in your and your family’s future.

There is a simple analogy to help you understand the interaction between diet, lifestyle, and genetics.

Experts worldwide agree and statistics corroborate this fact. Genetics essentially load the gun but environment (diet & lifestyle) pulls the trigger.

This is true for almost every disease. Even if you inherit ALL the genes for many diseases (heart disease and cancer included), those genes are much less likely to be turned on if you adopt the appropriate diet and lifestyle.

The diet I refer to here is essentially an anti-inflammatory diet. 

Today, I want to cover the essentials of that diet. 

Michael Pollan, Journalist and Author stated it plainly, “Eat (real) food, mostly plants, not too much.”

Let’s break it down:

The most inflammatory products are “food-like” products or “ultra-processed foods.”

I recently found that there is a succinct accepted definition of “ultra-processed foods”. An ultra-processed food is a “packaged product that includes ingredients not normally found in a typical kitchen.”

When we’re discerning pro-inflammatory products, we may need to narrow this definition to say “any packaged product that contains ingredients not normally found in the kitchens of traditional cultures or modern cultures before 1900.” 

I look at this date because corn oil, safflower oil, white flour, and white rice found their way into modern kitchens around that time. It is also the timeframe when companies began mass-producing and packing fried products thus increasing the quantity we eat. 

It was after this time that the chemicals found in modern ultra-processed foods were introduced(preservatives, additives, dough conditioners, etc.). This multiplies the problem.

Another way of looking at this is simply eating a whole food (mostly plant-based) diet: fruits, vegetables, beans, and (whole unprocessed or minimally processed) grains is healthiest. Note that inherent in that definition are also legumes, mushrooms, and nuts. 

I want to cite a couple of things most people don’t know about the value of whole plant foods:

• Eating mostly plants feeds the good guy bugs of our gut microbiome what they need to produce butyrate and numerous other highly anti-inflammatory nutrients that are then circulated throughout our systems. 

These organisms also produce many of our hormones & neurotransmitters like dopamine, serotonin & acetylcholine.

Whole plant foods have several advantages over animal-based products and processed foods.

• One thing is that they are calorie-poor and nutritionally rich so they fill you up without a lot of calories. This helps keep you satiated for longer periods and gives you all the fiber you need for good gut health. 

• A point of reference: paleontologists have found significant evidence that the diet of ancient humans contained about 100-200 grams of fiber daily. Today, only a small portion of Americans meet even the minimum requirement of 30 gms/day.
• In addition, the omega-3 fats in plants favor the production of anti-inflammatory prostaglandins.
• Furthermore, saturated fats found predominantly in meats (including poultry and fish) favor prostaglandin production which is more pro-inflammatory and thus pain-producing. 

I could cite numerous other reasons to not consume a lot of animal products but I’ll also save that for another article.

• Minimally processed grains like ground whole grain flour, pastas and more do not appear to be unhealthy if they make up only a small portion of your diet. If you’re allergic, that’s different. And I DO refer ONLY to organically grown grains here as other grains are grown with excessive amounts of pesticides that affect your gut microbiome and your overall health. 

• I draw the same conclusion about small amounts of animal foods. I base this conclusion on the fact that most of our Blue Zone cultures eat small amounts of animal products. I suggest the way to mimic their intake is to reduce meat to a condiment-sized portion (up to 1.5 ounces daily). Another alternative is to eat 4-6 oz. of meat 1-2 times/week. 

• Plant foods are also referred to among food chemists as alkaline ash producing. Simply, that means that after the digestive process is complete, you’re left with proteins and minerals that are slightly alkaline. An alkaline system favors better kidney & lung function. It also helps your bones retain the right mix of osteoclasts (bone-producing cells) and osteoblasts (bone-remodeling cells) leading to a decreased likelihood of developing osteoporosis.

• By decreasing chronic inflammation through an anti-inflammatory diet, you decrease the likelihood that you’ll need anti-inflammatory medications for day-in and day-out discomforts as well.

However, sometimes the addition of a natural anti-inflammatory is warranted either to hasten the process or because of injury.

Enz-Flame, a powdered orange-flavored drink supplement, by DaVinci Labs is one such product that I recommend.

It contains DMG (dimethyl glycerate), Curcumin, Boswelia (frankincense), ginger, quercetin, proteolytic enzymes and more. These products decrease inflammation but do it in a way that is far safer then NSAIDs or prescription COX-2 inhibitors. 

On the rare occasion that I find I need something more than my normal diet because of an injury, this product is my personal go-to.

This blog naturally leads into recommended products for natural pain relief, which I’ll cover next. 

(references for information in this article are available upon request

To order Enz-Flame or sign up for an account on my store, go here:

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