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    The prevalence of the disease has spiked sharply among women in recent years.


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    May 7, 2021

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    Colorectal cancer is the third most common type of cancer in the U.S. and the second leading cause of cancer-related death.

    According to the American Cancer Society, the rate of colorectal cancer in younger individuals been increasing steadily since the 1980s, with approximately 18,000 people under 50 diagnosed with the condition in 2020 alone. However, it’s not just genetics that may predispose you to this deadly condition—a new study reveals that your choice of drink may be a major factor in your colorectal cancer risk.

    According to research published in the BMJ journal Gut on May 6, drinking sugar-sweetened beverages in adolescence and adulthood may increase a person’s likelihood of developing early-onset colorectal cancer in their lifetime.

    Reviewing research conducted as part of the Nurses’ Health Study II, which compiled data on 116,429 female registered nurses in the U.S. from 1991 to 2015, researchers at Washington University School of Medicine in St. Louis, Missouri studied participants’ sugar-sweetened beverage intake and early-onset colorectal cancer risk in adulthood. Researchers also identified and tracked early-onset colorectal cancer among a subgroup of 41,272 women who reported consuming sugar-sweetened beverages between ages 13 and 18.

    RELATED: The 7 Healthiest Foods to Eat Right Now

    Among the pool of study subjects, researchers discovered 109 reported cases of early-onset colorectal cancer. Women who drank two or more 8-ounce servings of sugar-sweetened beverages a day as adults were more than twice as likely to develop early-onset colorectal cancer than those who consumed one 8-ounce sugar-sweetened beverage or less each week.

    Each daily 8-ounce serving of sugar-sweetened beverages woman drank between the ages of 13 and 18 increased her risk of early-onset colorectal by 32%.

    “Despite the small number of cases, there is still a strong signal to suggest that sugar intake, especially in early life, is playing a role down the road in increasing adulthood colorectal cancer risk before age 50,” explained Yin Cao, ScD, the study’s lead author and an associate professor of surgery and of medicine in the Division of Public Health Sciences at Washington University, in a statement.

    However, just because you’ve been a big soda drinker in the past doesn’t mean a future colorectal cancer diagnosis is a foregone conclusion. The study’s authors also found that replacing those sugar-sweetened beverages with whole or reduced-fat milk, coffee, or artificially-sweetened beverages could potentially reduce a person’s risk of early-onset colorectal cancer between 17 and 35%.

    For more ways to improve your health in a hurry, check out these 7 Ways to Reduce Your Cancer Risk in Seconds.

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    [Music] [Music] welcome my friends to the bob and brad podcast produced by bob and brad the two most famous physical therapists on the internet i am exactly one half of the bob brad team uh and i'm bob and i am joined today by jordan who is a nutrition coach and a fitness instructor and i'm joined by my on my right here by mike he's actually part of the bob and brad crew and he's got his they got their own channel which they do review of bob and brad products and other products yeah fitness products so uh today we're gonna uh the title of our program today is why i went back on the keto diet which is mike why he went back on it and it's a we were hoping to you know give you some advice on for a beginner's guide and then we have some extra advice here too because jordan your elbows are shaking the camera oh sorry jordan has worked uh with people who have been on the keto diets and and with her vast knowledge so jordan why don't we start with you just give your background a little bit sure yeah absolutely so um started out kind of my whole um i guess professional career in the fitness industry um soon decided i wanted to get a little bit more honed in on nutrition because i found that to be well that's where my passions lie so um anyways i went on to get my master's in um human nutrition um i'm i'd like to clarify right from the get-go i decided to go the non-dietetics route so i am not a registered dietitian so the difference between me and a dietician is i um like i'm not clinical i can't work in a clinical setting um i can't do diagnostic work anything like that but um i did go through a master's program and i've um worked in the fitness and nutrition field for about 10 years now um and i guess just regulating into so that's kind of my educational professional background but relating into the keto diet i'll i'll just say right from the get-go i have actually never gone on the keto diet i uh i tend to follow a very low carbohydrate diet just due to the whole foods nature that i follow so i'm not pumping my body with lots of carbs but i've never gone in full-blown ketosis before um and uh but i have worked with a lot of clientele um over the years that have gone on the keto diet have had a lot of success with it so um i not have personal opinion experience but at least the background with working with a lot of different populations that's awesome that's awesome so mike why don't you give your i mean mike's a physical therapist assistant yeah so i have no uh training from school on diet or nutrition i've just been curious about it through my 20s and i'm in my 30s and i've just read a lot tried lots of different diet approaches you know i was just like a very overweight kid until high school and then i've always been read more about nutrition eventually found keto diet like six years ago and thought it was absolutely weird and i started it basically based off curiosity so awesome and i have never been on the keto diet but i am like jordan in that um i went to a diet not a diet per se i just started eating way less carbs and certainly way less processed uh sugar foods and uh i i mean without trying i lost 20 pounds yeah and it was mostly around the middle i mean it was really quite amazing to be honest with you buddy so why don't we start off with it one of you want to talk about what the keto diet is do you want to go you want me to do it sure i can i mean give a very i i'm into like simple things but it's a very very low to no carbohydrate diet and i shouldn't i don't like to i don't know about you mike but i don't like to find it as no carbohydrates but incredibly incredibly reduced carbohydrate diets um high fats what it is i mean there are like a few niche categories of like zero carb but that's a whole different animal because it's a standard isn't it five percent carbs five to ten and the amount of carbs are going to vary upon the individual so someone that is more like obese diabetic more insulin sensitive is gonna have way less carbs so through a lot of like the research studies they'll stick them on a total of like 20 grams a day where me who is younger and active like i know i can eat 50 grams a day of carbs total and i still think ketosis is just fine yeah i think metabolism metabolism excuse me has a ton to do with it's not like hard concrete numbers yeah yeah typically ranges so like the ranges would be uh you know anywhere from 80 fat down to 65 fat typically they say 75 fat um 20 protein and 5 carbs is like the standard recommendation but they can all vary slightly yeah so there's like a version with athletes where they tend to increase their carbs around workouts isn't it yeah there's different approaches to it so there's um cyclical keto which is more like a bodybuilding niche type thing where they'll have carbs you know once a week or once every other week to get some muscle glycogen so they can train harder there's also an approach called targeted keto where they'll just consume like 30 grams of carbs right before their workout so basically they digest the carbs utilize it for energy and after the workout within an hour they're like right back in ketosis and then there's you know a standard keto diet is just you're always in ketosis and you should say this you know the studies that were done on the keto diet were basically done on the standard one yeah and also i think maybe a little bit on the high protein one but yeah the other ones have not been studied so you know we you know we can't really yeah medical issues is the standard is the recommended one that's being studied a lot so what are ketones and what is ketosis uh so ketosis is basically a thing your body goes into metabolic state yeah it's a metabolic state your body goes into when you do not have glucose and carbs as your main energy source so you can get in this way you know if you're just fasting in general or like say you're stuck on an island and you have no food and all you have is water you're going to get in ketosis what ketosis does is it produces ketone bodies in your body uh your body produces ketone bodies um which are a chemical yeah it's typically from your liver they'll start creating them they will start breaking down your stored fat for energy that's what it is instead of carbs so yeah they start using fat for fuel yep so nutritional ketosis you can get in ketosis eating food still you don't have to starve yourself but you basically to do this you have to keep your carbs low now we should say right here too this is not keto acidosis that's something that uh diabetics yeah correct jordan correct yes and that's dangerous yeah and ketosis is not dangerous no so so all right what um what are some of the benefits of the keto diet let's jordan you want to name some sure yeah so big thing in terms of like the population that i worked with i would say like in when i did nutrition coaching um full-time um i was working more with general population which um let's just be blunt and honest the general population isn't overly healthy in the united states so i was working with a lot of weight loss clients so um big thing with uh that drills people towards uh the keto diet is weight loss um why because it works it works um just as mike explained when your body is burning fat for fuel so we have excess fats there we go um so weight loss is the big thing um i like to talk a lot about it in terms of brain power so when your body is not reliant on carbohydrates it's just burning ketones is just a cleaner burning process in the body um i guess that's the best way i have to describe it and your brain really likes that your brain loves ketones and being fueled off that so um really good benefits just in terms of i'll just say brain health in general there's a fancy term called neural plasticity but i don't know how much we want to get into that but just our and also just our brains ability to heal and make new connections and all that so i always think what i think keto diet i think like brain health and weight loss and um i don't know those are kind of the ones off the top of my head yeah until i did a little research on this i didn't realize that that was a one of the benefits is that yeah wise energy for your brain yeah better than uh the other ones it gets through the brain barrier there and uh yeah so like personally for me like what i would notice from a ketogenic diet is when i ate more carbs even if it was like you know 200 grams a day or something i would have constant energy sways up and down like at a real good energy a couple hours um i'd feel satiated and fine for a couple two three hours and then i'd start to get hungry and like when i was eating this way i was still having you know a good amount of protein it's not like i was eating you know i i'd say when i was calculating it was like 35 percent of my calories were from carbs i'd still get these insulin sways and it would be harder for me to focus on things um i would almost have like they're looking at uh psychiatrists or even starting to look at ketogenic diet in a way affects your brain because people with add um you know have claims like i can focus better now they're also looking at it with like hard drug addicts and rerouting their brain in the way they think their psychiatrist doing that now is another good benefit also you know there's been a lot of research on heart health with it they've actually like had external heart models models running off ketones and actually they say the heart prefers to run off ketones um and your body actually produces ketones even if you're not in a ketogenic state it's just it's a pretty low amount sure and i'd get back to that brain thing uh they they think it may slow the progression of alzheimer's disease yeah i mean some of these neurologists like dr perlmutter i know um he's they're calling it type 3 diabetic or diabetes because your brain basically can't uh use glucose for energy anymore interesting it's a dr perlmutter that wrote brain maker is am i he's ready i know grain brain specifically on more like ketogenic style diet and like alzheimer's i think it's called brain maker but anyways yeah he's written a lot that i know i also thought where it maybe would help with uh traumatic brain injuries uh incredible outcomes yeah so it's it's like you said it's a brain thing more than i realized this is one of the few diets that you know is categorized under fad now because it became popular basically through marketing of food industries you know that's how i became fat but it's one of the diets that is really being researched a bunch within like the last 20 years like there's been so many different universities and research groups that are looking at different aspects of this eating and like the benefits it can have well that's we would be uh remiss here if we didn't talk a little bit about the possible downsides precautions side effects so um first since you were on it mike uh why don't you talk about is it brain fog yeah um so adapting to the ketogenic diet is not uh always the easiest thing for some people you go through basically carb withdrawals um essentially is what it is so you can have you know a couple days in for me i feel fine yet when i start you know running out fats and ketones um i still have muscle glycogen i am burning through so your body has 2 000 calories worth of muscle glycogen you have to burn through before you start creating ketones uh so what typically happens is once you kind of burn through these muscle glycogen stores you actually start excreting a lot of water through urine and along with this muscle glycogen in water stores you're losing a bunch of electrolytes so if you're not replenishing them and being conscious of it you're going to get really low levels of sodium potassium which typically leads to a lot of these keto flu symptoms surely so that can be um things like headache uh trouble concentrating just very tired um it can lead heart palpitations you know there's a large amount of side effects and people here you know i thought i was supposed to feel good on this diet and they're three days into it and they're feeling miserable and it's this adaptation phase you kind of have to get through and once you're through it you know it feels good but yeah that's kind of the biggest side effect early on yeah jordan what have your experience been with the the uh clients you've worked um yeah so one thing that i always like to mention when i hear keto diet is um people can do the keto diet but have such a poor poor diet still so i always use this example right could you could you go in ketosis eating um hot dogs and cheese craft singles like processed nasty cheese yeah i was just doing that 100 you absolutely your body could could you wait yeah you could but are you healthy are you meeting your nutrient needs no um so that's from a nutritional standpoint that's where my biggest hang up is with people is educating like you can still eat vegetables like i i don't know what it is in the fetal community where it became where all of a sudden all vegetables are off limits and all we're eating is dairy high fat dairy products and um i don't know where that came from so my my biggest i guess where i get kind of like riled up about it is when people do it incorrectly and just eat a bunch of for lack of a better word just crap food um and use it as an excuse to eat all that stuff so or like the marketed like keto products out there that are like oh keto chips like what are those you know really healthy if we do it in a whole foods way but um there's a lot of like miscommunication in this education and like that side of things um and then i i just kind of like to touch on too like why i haven't done it because that might be a question like okay i know about it i know all these benefits well why in the nutrition world why the heck haven't i done it um my personal like viewpoint too and i think this speaks more to like females because we just we think more guys um but anything yeah that's right that's right um anything that you can just become like obsessive over that makes me like a little nervous with like the female clientele i think it's great but like myself i already i sit and i live and breathe fitness and nutrition so i try to have a little healthy balance with food and not counting things that's my my own personal i don't like to count things either be honest if you're a person who has a diet history like the up down up down and you get all in at one time and you're you have a hard time with counting things if it you're just getting consumed i think that that can be bad for the mental health side of things so i don't like to go without mentioning that although i i'm all for the keto diet i just think anything where we become obsessive and that's all we can think about that's not healthy either so anyways that's my rant basically monitoring the macros right mike and you wanna tell what macros are yeah so your macros are your fats proteins carbohydrates um in the keto diet you don't necessarily have to monitor super strictly like if you don't like to but you just kind of want to be aware of your total overall carb intake essentially and you know depending upon how good or bad you feel is going to vary depending upon you know maybe you're not getting enough fats maybe you're missing out on some of these vitamins and minerals um you know i noticed like when i started keto you know what you were describing earlier they term dirty keto is its terminology yeah that's like the really processed food stuff and you know for some of these you know someone like from my background like before this i was eating you know you know chicken rice oatmeal eggs like i wasn't eating american diet but i was still running out of carbs so you know i kind of knew you know i'm going to feel better eating more whole foods stuff and having like maybe a keto treat periodically but not making it a staple in my diet right and so you know these people that are going from standard american to keto it's like they're basically you know still eating their foods but they're just removing the carb sources from it right and if you know really unhealthy yeah what it does is like some people you know it benefits them to start it and then once they get into the adaptation you know then is the time to let's start getting some better food supplies in there and still be in ketosis you know right like that's what i like that i for sure that was jordan's challenge yeah because i know you know dr eric westman is he's a big fan he's the associate professor of nutrition at duke and he's been running like a ketogenic clinic for like 13 years okay eating keto for 20 years but he you know duke is in an area of the south that people have low income and they don't know a lot of knowledge so he's like you know the best thing i found for them is i give them a sheet of paper of all the keto friendly foods and i tell them pick what they want to start and he says do it 30 days pick what you want what you like i'm not going to tell you what to do and then once they get adapted yeah he'll start trying to eat better things but he's he's so fascinating because he goes you know i have these people that are eating these you know dirty keto foods and he's like you know i look at their blood work and it's so weird because i can't tell they're eating it like just having the lack of the insulin and the processed food and sugar you know they're still getting better sure but you know he says you know if you can clean it up you know eat cleaner but that's one of the concerns too is that the long-term effects of eating some of the bad dirty kill yeah would not be apparent right away yeah i mean unless you're constantly getting monitored you know right you know your blood work your and your cancer risk i mean yeah it's that's hard to know unless you've had long-term studies so i i'm afraid we're going to have to probably cut off today we're going to have to continue this on another day without a doubt because there's a lot more we can discuss yeah and uh we'll do that so you know monitor our uh channel and our podcast and look for the future information on on keto again so thanks jordan thanks mike we'll see you again you