How to Overcome Food Cravings When You Start a New Diet

March 2019
Volume 25    |   Issue 3

If you’ve ever started a new diet, you know that sometimes your health seems to get worse instead of better at first – even if the diet is good for you. Particularly if you’ve tried to cut back on a particular category, like sugar or even carbs in general, you’ll likely have some intense cravings. Other people experience some discomfort or fatigue as their bodies adjust to new forms of fuel.

The good news is that if you endure these “growing pains” long enough, they typically subside. The bad news is many people have a hard time enduring them. And they can be enough to derail a healthy diet altogether.

But I have more good news: there are easy, natural ways to take the edge off your cravings and reduce your fatigue. In fact, you may find that these natural substances make you feel better than ever – something few of us experience in the early days of a diet overhaul.

Adaptogens Can Stop the Cravings

If you’re just feeling bad overall, stress might be the culprit. Even positive changes to your health can create short-term stress. After all, exercise is a form of stress. And changing the way you eat can initially create stress for your digestive system. Many athletes cope with such stress by turning to adaptogenic herbs. And non-athletes are starting to recognize their benefits as well.

Adaptogenic herbs get their name from their ability to “adapt” to what the body needs. They’re especially good at helping the body reduce and respond better to stress. And that helps your body function better overall.

One of my favorite adaptogens is Rhodiola rosea. And once you learn what it can do, I bet it will quickly become one of your favorites too. It does help quite a bit with stress, fatigue, and anxiety. But it can also help you lose weight and enhance the effects of your diet.

Rhodiola works to help you lose weight by targeting key aspects of your metabolism. In particular, it stimulates enzymes called AMPK. AMPK enzymes tell cells to start making more ATP. ATP is what cells burn for energy. AMPK also tells the muscles to take in more glucose and fatty acids. Altogether, these changes rev metabolism and make cells more efficient. Rhodiola turns the body into a fat-burning machine!

Rhodiola helps you burn fat all over. But many people are most worried about stubborn belly fat. Well, AMPK isn’t the only enzyme Rhodiola stimulates. It also tells the lipase enzyme to get in gear. And lipase tells the body to get to work breaking down belly fat. Several studies have confirmed Rhodiola’s effects in this area.

Burning fat can certainly help you lose weight. But you need to make sure you’re not putting fat back on as quickly as you’re burning it. Rhodiola can help with this as well by reducing appetite and cravings. In particular, it seems to reduce stress eating, a common source of unhealthy choices!

Of course, it won’t surprise you to know that Rhodiola works best at promoting weight loss in conjunction with a healthy diet and exercise regimen. So unfortunately, if you aren’t enjoying your new diet, this isn’t a replacement. But Rhodiola could supercharge your efforts to help you see the results that make all the changes seem worthwhile! And all that extra energy can make it feel easier to get the gym. You can get Rhodiola and other adaptogens in Advanced Adaptogen Complex, which you can order by calling 800-791-3395. Be sure to use special offer code WHL3319 when you order.

What to Take With Rhodiola

As amazing as Rhodiola is, it’s not your only option for supercharging your healthy diet. You can also try chromium. Chromium is a trace element that can have more than trace effects on your blood sugar and fat metabolism. One study with type-2 diabetic rats indicated that chromium could help with both high blood sugar and poor fat metabolism.

Another study with diabetic rats also found great results. In this study, the rats’ fasting blood glucose levels, serum insulin levels, insulin resistance index, and C-peptide levels all improved.

Plus, their HDL (good) cholesterol went up even though total cholesterol went down. If you’re concerned about getting too much cholesterol from a high-fat diet, chromium malate may be able to help.

We often think that changing our diets means cutting things out. But to maximize your diet’s effects, you may need to add a few things in. A supplement that contains Rhodiola rosea or chromium can be a great place to start.

One of the best I’ve found is: Keto Crave Control. It can help you feel great in the short-term as you make changes that will transform your health for the long-term.

This supplement formulation also contains white kidney bean extract, which has been shown to inhibit alpha-amylase. By doing so, this extract functions as a dietary carbohydrate blocker in the body, preventing the digestion of starch. I’ve found it to be highly effective in helping my patients curb their cravings. But there’s a problem with this extract.

Many craving formulas on the market contain only 500 mg of white kidney bean. I’ve used these formulas with my patients, and they just don’t work. You really need a formula with 1,000 mg. And that’s what Keto Crave Control contains.

The Final Piece

Keto Crave Control also contains an extract of mulberry leaf extract (50 mg). This extract has been shown in studies to support cravings, healthy digestion, blood sugar levels, and lipid levels.

One study out of Japan found an extract made from mulberry leaves may help prevent diabetes in otherwise healthy adults. It did this by suppressing the rise in blood glucose levels and insulin secretion after meals.

I’ve found that it can have a dramatic impact on curbing your cravings when you start a new diet.

You can order Keto Crave Control at

Journal of Agricultural and Food Chemistry in 2007

Why Dairy Makes Some People Sick – And How to Avoid the Problem

Organic or conventional? Whole or skim? Hormone-free milk or rGBH? Raw or pasteurized? Or skip it altogether? When it comes to dairy milk, the number of options can be confusing. Many people end up switching to plant-based milks in part because they don’t know what kind of dairy milk to choose. Dairy milk can be a good option. But you do need to choose wisely. And the correct option may not be what you’re expecting.

Reviews on dairy milk are pretty mixed. But once you understand what has happened to our milk supply, you’ll understand why.

Dairy milk, of course, comes from cows. And cows, as living beings, have genes. These genes tell the cows how to make milk. And they tell the cows what proteins should go in the milk.

Once upon a time, cow’s milk proteins were generally fine for human consumption. But then a genetic variation occurred. Now cows can make either A1 beta-casein or A2 beta-casein. And this humble little protein can have significant effects on humans.

When humans digest the A1 form of this protein, we create a tiny protein fragment. This fragment’s name is beta-caromorphin-7 (BCM7). If you think “casomorphin” sounds like “morphine,” you’re on the right track. BCM7 actually functions like a narcotic in the human digestive system.

Researchers first discovered the A1 protein in the early 1990s. They noticed that children in New Zealand were developing type-1 diabetes at a high rate. Most of the cows in New Zealand produce the A1 protein. The researchers compared the New Zealand kids to children in Samoa, who tend to drink A2 milk. And the difference was staggering: the children in New Zealand were 10 times more likely to develop type-1 diabetes.

Other researchers noted connections between A1 milk and heart disease, intestinal permeability, and even autism. Because humans can’t fully digest BCM7, it wreaks havoc through the digestive tract. And by causing the gut to leak, it makes inflammation skyrocket throughout the body. Some people who thought they had irritable bowel syndrome or Crohn’s disease just had to cut out A1 products to see their symptoms disappear.

Given these findings, you would think making the switch to A2 milk would be a no-brainer. But the genetic mutation that causes cows to produce A1 milk is widespread. Most cows that originate in the U.S. produce both A1 and A2 proteins. Even though just a little bit of A1 can be harmful, trying to get the dairy industry to stop selling all that A1 milk is practically impossible. It’s going to take a tremendous amount of research, evidence, and consumer demand to turn that ship.

This research is just beginning, but the findings are concerning. A recent study in mice investigated A1 and A2 proteins and their effects on type-1 diabetes. The researchers found that consuming A1 proteins eventually raised the mice’s risk of type-1 diabetes. But interestingly, it took a few generations for the effects to show up.

In the first three generations of mice, diabetes incidences were about the same in mice fed A1 and A2 proteins. But in the fourth generation, diabetes incidence doubled in the A1 mice. And their glucose and insulin issues showed up as early as 10 weeks.

This research indicates that the A1 proteins may cause genetic mutations that we can eventually pass down to our children. And once those mutations take hold, issues show up quickly.

A1 production varies from cow to cow. That helps explain all the controversy surrounding dairy milk’s effects on health. You could buy the same type and brand of milk for years and get varying results – it all depends on the cows that contribute to each jug.

If you’re concerned about A1 proteins in your milk, you have a few options. One is to move to Asia, Africa, or southern Europe. Herds in those parts of the world typically still produce A2 milk exclusively.

That’s an extreme response. Unless you really, really love dairy products or are looking for one final reason to make a move, you can stay where you are. Your local grocery store should have some options too.

One is to buy milk specifically labeled as A2. These products are becoming more widespread as the science behind these milk proteins expands. One upside of the rise in food sensitivities that we’re seeing is that consumers are demanding more options. Because A2 dairy products are typically easier to digest than A1 products, more and more people are seeking them out – and stores are beginning to carry them.

Another option is to look for products made from goat’s milk. You can find goat’s milk along with yogurt and cheese made from goat’s milk in many grocery stores. Goat’s milk contains only the A2 protein. You can also look for products made from sheep’s milk.

In the U.S., sheep’s milk is more likely to contain only A2 protein than cow’s milk is. Just steer clear of any products that come from New Zealand or Australia, whether sheep or cow.

If you’ve had trouble with dairy in the past and assumed it was from lactose, it may have actually been A1 proteins. And if you’ve never been able to figure out why milk gives you trouble at some times but not others, this is likely your answer.
Regardless of what you choose, don’t go overboard with milk or cheese products. But if you stay mindful for the proteins in your products, you’ll find that they can be part of a healthy, balanced diet that leaves your gut feeling healthy as well.

You Can Overcome a Family History of Cardiovascular Disease

If heart disease runs in your family, you may believe that your family history is doomed to repeat itself.

It can be heartbreaking to watch loved ones suffer through heart attacks, bypass surgeries, chest pains, and strokes. And it’s terrifying to assume you’ll have to go through these yourself one day.

But there’s good news. Research has linked the right lifestyle choices to a decreased risk of cardiovascular disease – even if you have a strong genetic risk. Here’s what you need to do.

It starts with exercise. If you’ve given up on exercise because of your genes, you need to think again. A large study has linked physical fitness to cardiovascular health even in people genetically predisposed to develop heart disease.

In this study, researchers looked at data from 482,702 people ranging in age from 40 to 69. Over half of them were women. The researchers evaluated their grip strength and cardiorespiratory fitness.

They found some significant correlations. For people with an intermediate genetic risk of cardiovascular disease, grip strength was important. Those with the strongest grips reduced their risk of coronary heart disease by 36% and atrial fibrillation by 46% compared to those with the weakest.

For the participants with high genetic risk, those who had the best cardiorespiratory fitness levels decreased their risk of coronary heart disease by 49% compared to those with the worst. And they dropped their atrial fibrillation risk by a whopping 60%.

We’ve known, of course, that there’s a connection between physical fitness and heart health. But this study shows that the connection holds even in people who have a genetic risk of heart disease.

This study doesn’t prove causation. And it doesn’t prescribe a specific amount of exercise. But researchers are conducting new studies all the time that help us connect the dots between exercise and heart health. And they show that even if you’ve written off exercise due to your family history, it’s never too late to get started.

A study conducted at the University of Jyväskylä in Finland examined how cells recycle proteins and organelles. The researchers specifically looked at autophagosome levels. Autopaghy is a key part of the recycling process in cells.

It’s true that autophagy can get out of control and damage muscles. But you definitely need some to ensure cellular recycling is working properly. The researchers wanted to see what would happen to autophagy levels as well as unfolded protein response (UPR), another measure of cell health, in young men who began exercising for the first time.

The researchers took muscle biopsies from the participants at the beginning of the study. They took them again after the men completed a 21-week resistance training program. The researchers found that the young men’s skeletal muscle adapted well to the training, inducing UPR.

This process seems to work the same in young men and in old men. But with time, the autophagy levels didn’t respond quite as well to exercise. There was still improvement. But age seems to diminish it. So you don’t want to put off exercising if you want your cells to be able to recycle as efficiently as possible.

Still, no matter what the DNA inside your cells says or how old you are, exercise can help your cells function better. And better functioning cells means healthier tissues. And healthier tissues create healthier organs – especially your heart and your lungs.

If you’ve been exercising for years, carry on. You’re doing the right thing for your cardiovascular health. And it can go a long way toward helping you overcome a scary family history, if you have one.

If you’ve avoided exercise for any reason, you should talk to your doctor to develop a program that’s right for you. It’s never too late to get started. And it could save your life, no matter your genetic history.

Nutrition Detective

Including These Particular Nutrients in Your Diet Can Reduce Menopausal Symptoms

Menopause symptoms, such as hot flashes, night sweats, sleep issues, or general grouchiness, are frustrating. It’s easy to feel like menopause is controlling you. But researchers found that the right diet can greatly diminish these symptoms. And there’s more good news. You have a lot of control over this diet. Rather than following strict guidelines, you just have to make sure you’re getting enough of one key part of your diet. How you do that is up to you.

The researchers examined data from 400 postmenopausal women. They looked at their menopausal symptoms and their diets. But unlike many other diet studies, they weren’t looking at just one or two foods. Instead, they were interested in their overall consumption of antioxidants.

The researchers gave the participants a food frequency questionnaire. It asked how often they ate 147 different items. From this, the researchers estimated the women’s total antioxidant capacity. This measure doesn’t just consider individual antioxidants. It also measures their synergistic effects on each other.

The researchers also assessed the women according to a Menopause Rating Scale. They found that those who had the highest antioxidant scores had lower menopausal symptoms.

These results held true regardless of demographic information like education. Waist circumference, exercise frequency, fiber intake, tea or coffee consumption, and calorie and supplement intake also left the results unaffected.

There’s been some debate over the use of measures like total antioxidant capacity. But most of the controversy is around whether marketers should use this term. We certainly know that antioxidants are good for your health. This study simply tells us a specific way they can help.

If you’re concerned about meno-pausal symptoms, eating an antioxidant-rich diet certainly won’t hurt. And you’ll likely notice improvements in many aspects of your health. Just try to eat a wide variety of antioxidant-rich foods. That will give you the most bang for your buck.

An easy way to start is to select a fruit or vegetable from every color of the rainbow every day. And make sure you stay away from foods that promote inflammation, such as sugar. You don’t want to waste your antioxidants solving an easily avoidable problem.


Q: My doctor told me that because I had hypertension during my last pregnancy that I have an increased chance of having cardiovascular disease now that I’m 50. Is this true? – Ann W., via email

Dear Ann,

I hate to be the bearer (or confirmer) of bad news, but the short answer is yes, it is. Researchers have linked having preeclampsia or gestational hypertension to a doubled or even tripled risk of developing chronic hypertension.
They’ve also connected these conditions to a 70% jump in type-2 diabetes risk and a 30% increase in high cholesterol risk. All of these issues can contribute to cardiovascular disease.

Researchers determined these connections by evaluating data from over 58,000 women who participated in the Nurses’ Health Study II. The average follow-up period was 25 to 32 years. So this was a large, long-term study.

The researchers found that women with blood pressure issues during pregnancy also developed cardiovascular risk factors at younger ages and sooner after pregnancy than those who didn’t experience hypertension while pregnant.

If you experienced preeclampsia or hypertension during pregnancy, be vigilant about caring for your cardiovascular system. Researchers recommend extra screenings. I would add a sensible diet, sufficient, quality sleep, stress management, and an exercise program to that recommendation.

Lifestyle changes can go a long way toward ensuring those screenings don’t turn up anything abnormal.

Q. My husband and I have been taking PectaSol for a month now. My husband says he does not feel any different. What kind of improved symptoms should I be looking for? Also, very important question: Can I give it to my cat and dog? Roammie K., via email

Dear Roammie,

Please do not give it to your cat or dog. We have no research as to how much a small animal could tolerate.

As for “feeling different,” it’s good to write down your health issues and aches and pains etc. prior to beginning a new supplement that you have an expectation of. Take the supplement for three months and look at your list to see if anything has changed.

Then take the supplements for three more months and assess if anything has changed.

If, after six months of taking a supplement like PectaSol, there’s no change, then I would no longer use it. PectaSol gently removes heavy metals, and it takes time to do so.

Having said this, PectaSol does not always result in “feeling differently,” though many people do feel extra energy. If you do blood assessment of heavy metals when you begin and when you end, you can determine whether it's removing heavy metals from your body.

There's research demonstrating a decrease in heavy metals in people who use PectaSol. Fewer heavy metals often leads to extra energy and less vulnerability to chronic illness.

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