Best Diet Resources

“Every symptom is a conversation and every problem is a portal. Once we observe the symptom as a dialogue we can join the conversation” ~ Dr. Dispenza

I support combined natural interventions including the implementation of a well thought out therapeutic nutritional strategy that specifically targets the of healing the gut, brain and metabolism to reverse disease. By restoring the gut microbiome and healing the lining of the gut wall, it is possible to stop the river of toxins escaping into the bloodstream causing systemic inflammation and autoimmune reactions. While, simultaneously detoxifying the blood and organs with vital nutrients and healing the metabolism by balancing the blood sugar, the immune system can be “turned on” in a balanced way so that the body can begin to heal itself. 

Once you learn the language of your DNA, you can speak to your physiology so it understands you and can respond in such a way that you feel the results.

On this page, you will find interviews with some of my absolute favorite doctors scientists, teachers and spiritual healers of our time.  Enjoy guided meditations for stress reduction and relaxation. Discover cutting edge research articles and studies that demonstrate the wide ranging advantages of living a low carbohydrate lifestyle.

Also, you will find a list of incredibly informative books that I highly recommend reading if you want to know more on this subject. I hope you enjoy discovering the “why” behind my passion and the science that proves how it all works in the body.  

Enjoy the journey!

Ketogenic Diet and Weight Loss Research Studies 

  1. Shai I, et al. Weight loss with a low-carbohydrate, mediterranean, or low-fat diet. N Engl J Med 2008;359(3);229–41.
  2. Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and learn Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women. The a to z Weight Loss Study: A Randomized Trial. JAMA. 2007;297:969–977.
  3. Brehm BJ, et al. A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. J Clin Endocrinol Metab 2003;88:1617–1623.
  4. Samaha FF, et al. A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity. N Engl J Med 2003;348:2074–81.
  5. Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. J Pediatr. 2003 Mar;142(3):253–8.
  6. Aude YW, et al. The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat. A Randomized Trial. Arch Intern Med. 2004;164:2141–2146.
  7. Volek JS, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism 2004, 1:13.
  8. Yancy WS Jr, et al. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia. A Randomized, Controlled Trial. Ann Intern Med. 2004;140:769–777.
  9. Nichols-Richardsson SM, et al. Perceived Hunger Is Lower and Weight Loss Is Greater in Overweight Premenopausal Women Consuming a Low-Carbohydrate/High- Protein vs High-Carbohydrate/Low-Fat Diet. J Am Diet Assoc. 2005;105:1433–1437.
  10. Krebs NF, et al. Efficacy and Safety of a High Protein, Low Carbohydrate Diet for Weight Loss in Severely Obese Adolescents. J Pediatr 2010;157:252-8.
  11. Summer SS, et al. Adiponectin Changes in Relation to the Macronutrient Composition of a Weight-Loss Diet. Obesity (Silver Spring). 2011 Mar 31. [Epub ahead of print]
  12. Halyburton AK, et al. Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance. Am J Clin Nutr 2007;86:580–7.
  13. Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007 Dec;24(12):1430-5.
  14. Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. Am J Clin Nutr 2008;87:567–76.
  15. Volek JS, et al. Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet. Lipids 2009;44:297–309.
  16. Partsalaki I, et al. Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. J Pediatr Endocrinol Metab. 2012;25(7-8):697-704.
  17. Daly ME, et al. Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes–a randomized controlled trial. Diabet Med. 2006 Jan;23(1):15–20.
  18. Westman EC, et al. The effect of a low-carbohydrate, ketogenic diet versus a low- glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr. Metab (Lond.)2008 Dec 19;5:36.
  19. Santos FL, et al. Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors. Obes Rev. 2012 Aug 21. doi: 10.1111/j.1467-789X.2012.01021.x. [Epub ahead of print]
  20. Hatori M, Vollmers C, Zarrinpar A, DiTacchio L, Bushong E, Gill S, Leblanc M, Chaix A, Joens M, Fitzpatrick J, Ellisman M, Panda S. Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet. Cell Metabolism (in press)
  21. Cho H, Zhao X, Hatori M, Yu RT, Barish GD, Lam MT, Chong LW, DiTacchio L, Atkins AR, Glass CK, Liddle C, Auwerx J, Downes M, Panda S, Evans RM. Regulation of circadian behaviour and metabolism by REV-ERB-α and REV-ERB-β. Nature. 2012 Mar 29;485(7396):123-7. [pdf]
  22. Siegert S, Cabuy E, Scherf BG, Kohler H, Panda S, Le YZ, Fehling HJ, Gaidatzis D, Stadler MB, Roska B. Transcriptional code and disease map for adult retinal cell types. Nat Neurosci. 2012 Jan 22;15(3):487-95, S1-2. [pdf]
  23. DiTacchio L, Le HD, Vollmers C, Hatori M, Witcher M, Secombe J, Panda S. Histone lysine demethylase JARID1a activates CLOCK-BMAL1 and influences the circadian clock. Science. 2011 Sep 30;333(6051):1881-5. [pdf]
  24. Ma D, Panda S, Lin JD. Temporal orchestration of circadian autophagy rhythm by C/EBPβ. EMBO J. 2011 Sep 6;30(22):4642-51. [pdf]
  25. Gill S, Panda S. Feeding Mistiming Decreases Reproductive Fitness in Flies. Cell Metab. 2011 Jun 8;13(6):613-4. [pdf]
  26. Brown TM, Gias C, Hatori M, Keding SR, Semo M, Coffey PJ, Gigg J, Piggins HD, Panda S, Lucas RJ. Melanopsin contributions to irradiance coding in the thalamo-cortical visual system. PLoS Biol. 2010 Dec 7;8(12):e1000558. [pdf]
  27. Hatori M, Panda S. CRY links the circadian clock and CREB-mediated gluconeogenesis. Cell Res. 2010 Dec;20(12):1285-8. Epub 2010 Nov 9. [pdf]
  28. Jones MA, Covington MF, DiTacchio L, Vollmers C, Panda S, Harmer SL. Jumonji domain protein JMJD5 functions in both the plant and human circadian systems. Proc Natl Acad Sci U S A. 2010 Dec 14;107(50):21623-8. Epub 2010 Nov 29. [pdf]
  29. Hatori M, Panda S. The emerging roles of melanopsin in behavioral adaptation to light. Trends Mol Med. 2010 Oct;16(10):435-46. Epub 2010 Aug 31. [pdf]
  30. Vollmers C, Gill S, DiTacchio L, Pulivarthy SR, Le HD, Panda S. Time of feeding and the intrinsic circadian clock drive rhythms in hepatic gene expression. Proc Natl Acad Sci U S A. 2009 Dec 15;106(50):21453-8. Epub 2009 Nov 25. [pdf]
  31. Lamia KA, Sachdeva UM, DiTacchio L, Williams EC, Alvarez JG, Egan DF, Vasquez DS, Juguilon H, Panda S, Shaw RJ, Thompson CB, Evans RM. AMPK regulates the circadian clock by cryptochrome phosphorylation and degradation. Science. 2009 Oct 16;326(5951):437-40
  32. Hitomi K, DiTacchio L, Arvai AS, Yamamoto J, Kim ST, Todo T, Tainer JA, Iwai S, Panda S, Getzoff ED. Functional motifs in the (6-4) photolyase crystal structure make a comparative framework for DNA repair photolyases and clock cryptochromes. Proc Natl Acad Sci U S A. 2009 Apr 28;106(17):6962-7. Epub 2009 Apr 9
  33. Hughes ME, DiTacchio L, Hayes KR, Vollmers C, Pulivarthy S, Baggs JE, Panda S, Hogenesch JB. Harmonics of circadian gene transcription in mammals. PLoS Genet. 2009 Apr;5(4):e1000442. Epub 2009 Apr 3
  34. Baggs JE, Price TS, DiTacchio L, Panda S, Fitzgerald GA, Hogenesch JB. Network features of the mammalian circadian clock. PLoS Biol. 2009 Mar 10;7(3):e52.
  35. Vollmers C, Panda S, DiTacchio L. A high-throughput assay for siRNA-based circadian screens in human U2OS cells. PLoS One. 2008;3(10):e3457. Epub 2008 Oct 20 [pdf]
  36. Lin B, Koizumi A, Tanaka N, Panda S, Masland RH. Restoration of visual function in retinal degeneration mice by ectopic expression of melanopsin. Proc Natl Acad Sci U S A. 2008 Oct 14;105(41):16009-14. Epub 2008 Oct 3
  37. Hatori M, Le H, Vollmers C, Keding SR, Tanaka N, Schmedt C, Jegla T, Panda S. Inducible ablation of melanopsin-expressing retinal ganglion cells reveals their central role in non-image forming visual responses. PLoS ONE. 2008 Jun 11;3 (6):e2451.[pdf]
  38. Pulivarthy SR, Tanaka N, Welsh DK, DeHaro L, Verm IM, Panda S. Reciprocity between phase shifts and amplitude changes in the mammalian circadian clock. Proc Natl Acad Sci U S A. 2007 Dec 18;104(51):20356-61. Epub 2007 Dec 7. [pdf]
  39. Kozlov SV, Bogenpohl JW, Howell MP, Wevrick R, Panda S, Hogenesch JB, Muglia LJ, Van Gelder RN, Herzog ED, Stewart CL. The imprinted gene Magel2 regulates normal circadian output. Nat Genet. 2007 Oct;39(10):1266-72. Epub 2007 Sep 23. [pdf]
  40. Miller BH, McDearmon EL, Panda S, Hayes KR, Zhang J, Andrews JL, Antoch MP, Walker JR, Esser KA, Hogenesch JB, Takahashi JS. Circadian and CLOCK-controlled regulation of the mouse transcriptome and cell proliferation. Proc Natl Acad Sci U S A. 2007 Feb 27;104(9):3342-7. Epub 2007 Feb 20. [pdf]
  41. Panda S. Multiple photopigments entrain the Mammalian circadian oscillator. Neuron. 2007 Mar 1;53(5):619-21. Review. [pdf]
  42. Nayak SK, Jegla T, Panda S. Role of novel photopigment, melanopsin, in behavioral adaption to light. Cell Mol Life Sci. 2007 Jan; 64(2):144-54. [pdf]
  43. De Haro L, Panda S. Systems biology of circadian rhythms: an outlook. J Biol Rhythms. 2006 Dec; 21(6): 507-18.
  44. Rudic RD, McNamara P, Reilly D, Grosser T, Curtis AM, Price TS, Panda S, Hogenesch JB, FitzGerald GA. Bioinformatic analysis of circadian gene oscillation in mouse aorta. Circulation. 2005 Oct 25;112(17):2716-24. Epub 2005 Oct 17.[pdf]
  45. Panda S, Nayak SK, Campo B, Walker JR, Hogenesch JB, Jegla T. Illumination of the melanopsin signaling pathway. Science. 2005. Jan 28;307(5709):600-4. [pdf]
  46. Rudic RD, McNamara P, Curtis AM, Boston RC, Panda S, Hogenesch JB, Fitzgerald GA. BMAL1 and CLOCK, two essential components of the circadian clock, are involved in glucose homeostasis. PLoS Biol. 2004 Nov;2(11):e377. [pdf]
  47. Panda S, Hogenesch JB. It’s all in the timing: many clocks, many outputs. J Biol Rhythms. 2004 Oct;19(5):374-87.
  48. Sato TK, Panda S, Miraglia LJ, Reyes TM, Rudic RD, McNamara P, Naik KA,FitzGerald GA, Kay SA, Hogenesch JB. A functional genomics strategy reveals Rora as a component of the mammalian circadian clock. Neuron. 2004 Aug 19;43(4):527-37. [pdf]
  49. Grechez-Cassiau A, Panda S, Lacoche S, Teboul M, Azmi S, Laudet V, Hogenesch JB, Taneja R, Delaunay F. The transcriptional repressor STRA13 regulates a subset of peripheral circadian outputs. J Biol Chem 2004 Jan 9; 279(2):1141-50. [pdf]
  50. Panda S, Provencio I, Tu DC, Pires SS, Rollag MD, Castrucci AM, Pletcher MT, Sato TK, Wiltshire T, Andahazy M, Kay SA, Van Gelder RN, Hogenesch JB. Melanopsin is required for non-image-forming photic responses in blind mice. Science. 2003 Jul 25;301(5632):525-7. [pdf]\
  51. Sato TK, Panda S, Kay SA, Hogenesch JB. DNA arrays: applications and implications for circadian biology. J Biol Rhythms. 2003 Apr;18(2):96-105
  52. Panda S, Sato TK, Hampton GM, Hogenesch JB. An array of insights: application of DNA chip technology in the study of cell biology. Trends Cell Biol. 2003 Mar;13(3):151-6. [pdf]
  53. Panda S, Sato TK, Castrucci AM, Rollag MD, DeGrip WJ, Hogenesch JB, Provencio I, Kay SA. Melanopsin (Opn4) requirement for normal light-induced circadian phase shifting. Science. 2002 Dec 13;298(5601):2213-6. [pdf]
  54. Ceriani MF, Hogenesch JB, Yanovsky M, Panda S, Straume M, Kay SA. Genome-wide expression analysis in Drosophila reveals genes controlling circadian behavior. J Neurosci. 2002 Nov 1;22(21):9305-19. [pdf]
  55. Panda S, Poirier GG, Kay SA. tej defines a role for poly(ADP-ribosyl)ation in establishing period length of the arabidopsis circadian oscillator. Dev Cell. 2002 Jul;3(1):51-61.
  56. Panda S, Hogenesch JB, Kay SA. Circadian rhythms from flies to human. Nature. 2002 May 16;417(6886):329-35. [pdf]
  57. Panda S, Antoch MP, Miller BH, Su AI, Schook AB, Straume M, Schultz PG, Kay SA, Takahashi JS, Hogenesch JB. Coordinated transcription of key pathways in the mouse by the circadian clock. Cell. 2002 May 3;109(3):307-20. [pdf]
  58. Harmer SL, Panda S, Kay SA. Molecular bases of circadian rhythms. Annu Rev Cell Dev Biol. 2001;17:215-53. [pdf]

The Truth About Saturated Fat

These studies support the fact that saturated fat is good for us, which is the opposite of what we have all been taught. Please, take a moment to re-educate yourself in order to reformat your belief system that is based on an old “fat” paradigm that simply is not true. Our trust in a “fat free” diet is not grounded on real science.

1)   Mente A, et al. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease. Arch Intern Med. 2009 Apr 13;169(7):659-69.

There were no clear effects of dietary fat changes on total mortality or cardiovascular mortality…

2)   Hooper L, et al. Reduced or modified dietary fat for preventing cardiovascular disease. Cochrane Database Syst Rev. 2011 Jul 6;(7):CD002137.

…no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.

3)   Siri-Tarino PW, et al. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010 Mar;91(3):535-46

But wait, what about butter and other high fat dairy specifically? Well, actually people consuming it are if anything thinner and healthier than others. The observational evidence does not support the hypothesis that dairy fat or high-fat dairy foods contribute to obesity or cardiometabolic risk…

4)   Kratz M, et al. The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease. European Journal of Nutrition, Online First™, 18 July 2012

This means that the scientific foundation of the low fat dietary advice has fallen. The reasons for it today are mainly economical (low fat high sugar products are very lucrative and finance a lot of lobbying), combined with old-fashioned prestige and inertia.The low fat dietary advice has become a house of cards with nothing to support it. It is just a question of time before it’s apparent to everybody.

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