Tag: Gut Health

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10 Reasons You Can’t Lose Weight

Are you trying to lose weight and just can’t seem to get the scale to budge? You may even feel like you’re doing everything “right” to no avail. Some people blame their metabolism or wonder if their age or gender is the issue. Some people go through a life transition like a stressful time or childbirth or menopause and feel like their body has never been the same since. Does this sound like you?

If so, don’t despair. It does not have to be this way. There is usually an underlying reason to stubborn weight loss.

10 Reasons You Can’t Lose Weight

1. Portion Distortion — You might find it hard to believe but portion size alone is often a culprit, particularly in the United States where portion sizes have grown over the years. Researchers have found, for instance, that meal sizes at restaurants have tripled in size since the 1970s¹ and the plates we serve our meals on have also increased in size.2 At every turn, we are encouraged to eat more than we need.

In my health coaching practice at Blum Center for Health, I find that many people overdo it on “healthy” foods. Prime example: Nuts are healthy addition to your diet — they are a healthy fat, a good source of protein, fiber and have anti-inflammatory properties. But, one serving of Brazil nuts, for example, is two nuts. Yes, one serving is only 2 nuts! One serving of almonds is six nuts. If you’re eating nuts like popcorn, you’re not going to lose weight.

While I’m not a big fan of calorie counting, I do think using a phone app, like My Fitness Pal, for a week will give you an accurate view of your caloric and nutrient intake. How much fiber are you consuming? How much sugar, for example? This is important information for weight loss.

2.  The Right Mix of Nutrients — Beyond the amount you are eating, is what you are eating. Are you living on rice cakes and cottage cheese, thinking that low-calorie diet foods are going to help you reach your goal? That strategy is likely undermining your weight loss objective. Weight loss is often about moving away from processed foods and into a whole foods, anti-inflammatory food plan that includes increased fats, ample protein and unlearning the reliance on empty carbs, even the so-called “healthy” ones like gluten-free bread and “nutrition” bars. This will ramp up your metabolism, jumpstart weight loss and teach you to eat for life, rather than going on and off diets continually.

3.  Chronic Stress — Stress is a major player in stubborn weight loss. We live stressful, fast-paced lives. Stress elevates cortisol and adrenaline, hormones responsible for “fight or flight” in what your body perceives as an emergency — something as serious as jumping out the way of a careening car, or something as nerve-wracking as public speaking. Once the event is over, our cortisol and adrenaline levels return to normal. This is a healthy stress response.Chronic stress, however, creates havoc in the body. Cortisol levels, which spike during a stress-inducing event, remain elevated. Think … a stressful job, a stressful relationship or even the everyday stress of “getting everything done.”This rise in cortisol puts a damper on weight loss. In fact, chronically elevated cortisol can cause weight gain!3  And, perhaps even more importantly, as Susan Blum, MD, discusses in her book, The Immune System Recovery Plan, this increased baseline can damage the immune system and prevent it from healing. Ultimately, chronic stress can have a negative effect on the levels of good bacteria in the gut, reducing the ability of the immune system to fight infection and puts us at risk for autoimmune disease.

4.  Lack of Consistent Quality Sleep — Research4 demonstrates that even slight sleep loss boosts cortisol levels and can accelerate the development of insulin resistance. In fact, one study found that getting just 30 fewer minutes sleep than you should per weekday can increase your risk of obesity and diabetes.5 Not getting enough sleep is related to a host of other issues including heart disease, high blood pressure, accidents, mood disorders, depression and decreased productivity.

5.  Inflammation — Do you unknowingly fill your body with foods that create systemic inflammation, a slow, quiet disturbance that never seems to shut off?The fact is, If we could “see” the damage, like we can feel and see a swollen ankle, surely we would ban those substances from ever entering our mouths!Systemic inflammation is our body’s immune response to substances it sees as a foreign invader. Over time chronic inflammation can lead to many heavy-hitting diseases, such as heart disease, many cancers and even Alzheimer’s. It is also associated with allergies, anemia, asthma, autism, arthritis, carpal tunnel syndrome, celiac, Crohn’s, fibromyalgia, gall bladder disease, GERD, Hashimoto’s, psoriasis, and more6.

Inflammation makes us feel sluggish, bloated, and gives us achy joints or muscles. It is associated with high blood pressure, blood sugar problems, headaches, depression and anxiety.

And for those struggling to lose weight, inflammation makes you, well … inflamed. You see, there is a very important hormone, called Leptin, that regulates your body’s level of fat by controlling your appetite and metabolism. In healthy people, the production of leptin signals the brain to suppress appetite and speed up metabolism—leading these people to feel less hunger, burn more calories and lose the excess fat. Chronic inflammation, however, impairs the brain’s ability to receive leptin’s appetite-suppressing message.

To put the fire out on inflammation a great place to start is with an elimination diet to determine which foods are triggering inflammation. A program like HealMyGut includes the ever-important elimination diet and all the supplements you need to address shoring up your gut lining and returning bacterial balance to your digestive tract. I just finished it myself after taking antibiotics for a month to treat Lyme Disease. I feel great! Learn More.

6.  Thyroid Dysfunction — The American Thyroid Association7 estimates that 20 million Americans have a thyroid problem, and that up to 60% are unaware of their condition.  Whoa, that’s jaw-dropping! Hypothyroidism, a condition where the thyroid gland does not produce enough thyroid hormone, is characterized by unexplained weight gain and/or difficulty losing weight. To find out if your thyroid gland is functioning properly, you will a blood test ordered by your doctor. I highly recommend working with a functional or integrative physician who will look beyond whether or not your numbers are “in range,” including lifestyle and mind-body medicine.

7.  Insulin Imbalance — If your blood sugar levels and insulin are off, you can experience carb cravings, difficulty losing weight and excess belly fat. Insulin resistance means your cells can’t absorb the extra blood glucose your body keeps generating from the food you eat, and your liver converts the glucose into fat. Processed foods, including beloved foods like pasta and bread, sugary drinks, and even foods marketed as “healthy,” like granola bars, play a role in insulin resistance. Insulin imbalance can give rise to Type 2 diabetes so it is important to get those numbers under control. Again, I recommend working with a functional or integrative physician who will also address lifestyle factors that contribute to insulin issues.

8.  Estrogen Dominance — Too much estrogen relative to progesterone plays a role in weight gain. Estrogen dominance can cause increased cravings and decrease metabolism. If you are experiencing more cravings, and particularly for sugar, it’s entirely possible to fall into a loop that feels like you have no control over those cravings. Increased cravings combined with a sluggish metabolism is a recipe for weight gain.To learn more about Estrogen Dominance, and its symptoms, check out this article: Do You Have Estrogen Dominance.

9.  Low Testosterone — Research8 shows that testosterone levels in men often drop with age and this can cause an increase in body fat, insulin resistance, heart disease and even certain cancers.  The inverse is also true: being overweight causes testosterone levels to drop even more.  A tell-tale sign of low testosterone is belly fat in the mid-section that is resistant to weight loss.

10.  Toxic Overload —  Everyday you are exposed to chemicals, pesticides, herbicides, heavy metals, hormones, medications and other toxins that create a toxic load in your body. These toxins are found at every turn — in your food and water, household cleaning products, cosmetics, candles and plastics. Even seemingly healthy products, including shampoo and conditioner, face cream, toothpaste and your favorite sandwich bread, can contain toxic ingredients.Toxins affect hormones and can create hormonal imbalances that lead to weight-loss resistance. When you carry a toxic burden, leptin, the hormone that tells the brain to burn fat for energy, does not do its job of informing the brain to burn fat. So, even if you are eating well and exercising weight loss becomes stymied when your body is in a state of toxicity.Personally, I detox at least once a year and use Dr. Blum’s Simply Detox program. It includes everything — a real food detox food plan, detox supplements and daily email. Learn more.


Losing weight can feel difficult but it does not have to be impossible. Your hard work can pay off. It’s a matter of figuring out the underlying challenges. Not sure where to start? Explore one area at a time and put a plan in place. If you feel overwhelmed, you might want to consider working with a Health Coach (hey, I’m one!) who will help you create a plan and stick with it. Even if it’s not me, (sniff, sniff), a health coach can be your greatest ally, helping you clear away the noise and the overwhelm that often gets in the way of success. Learn more about CoachMe.

Check out Dr. Blum’s FREE 3-part video series! How To Boost Your Immunity and Resiliency to Viruses: DOWNLOAD FREE NOW

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

 

Resources:
  1. Young, L. R., & Nestle, M. (2002). The contribution of expanding portion sizes to the US obesity epidemic. American Journal of Public Health, 92(2), 246–249.
  2. Wansink, B., & van Ittersum, K. (2006). The visual illusions of food: Why plates, bowls, and spoons can bias consumption volume. FASEB Journal, 20(4), A618.
  3. Moyer, A. E., Rodin, J., Grilo, C. M., Cummings, N., Larson, L. M. and Rebuffé-Scrive, M. (1994). Stress-Induced Cortisol Response and Fat Distribution in Women. Obesity Research, 2: 255–262. doi:10.1002/j.1550-8528.1994.tb00055.x
  4. Leproult R., Copinschi G., Buxton O., Van Cauter, E. (1997)  Sleep loss results in an elevation of cortisol levels the next evening. Sleep. 20(10), 865-70.
  5. Endocrine Society. (2015, March 6). Losing 30 minutes of sleep per day may promote weight gain and adversely affect blood sugar control. ScienceDaily. www.sciencedaily.com/releases/2015/03/150306082541.htm
  6. Marquis, D.M. (2013, March 7) How inflammation affects every aspect of your health. http://articles.mercola.com/sites/articles/archive/2013/03/07/inflammation-triggers-disease-symptoms.aspx
  7. American Thyroid Association. General information/press room. https://www.thyroid.org/media-main/about-hypothyroidism/
  8. E M Camacho, E.M., Huhtaniemi, I.T., O’Neill, T.W., Finn, J.D., Pye, S.R., Lee, D.M., Tajar, A. … and the EMAS Group (2013). Age-associated changes in hypothalamic–pituitary–testicular function in middle-aged and older men are modified by weight change and lifestyle factors: longitudinal results from the European Male Ageing Study. European Journal of Endocrinology, 168 445-455, doi: 10.1530/EJE-12-0890

 

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What is Dysbiosis – and What You Can Do About It

Dysbiosis is like having weeds in your gut garden

You have within you trillions of microbes – bacteria, fungi, viruses, even parasites – all living together in your gastrointestinal tract.  This lively bunch of microbes is known as your microflora. Often referred to as “The Garden Within,” your microbial garden can shift out of balance. Think about how a garden can become overgrown with weeds. When that happens, we say a person has dysbiosis.

Three Ways Dysbiosis Can Impact Your Gut

  1. Too much of the bad stuff overgrowing in the gut is the most basic imbalance.  An overabundance of “bad,” typically inflammatory, bacteria, or too much yeast (candida albicans is a particularly common and unwelcome yeast in large amounts), are two examples of overgrowth that cause dysbiosis.  An unwelcome virus or parasite can also cause overgrowth imbalance.

    To treat this type of dysbiosis we sometimes prescribe medications to kill unwanted bacteria, parasites, or yeast, but more often we use gentler, broad-spectrum anti-microbial herbs to weed the garden, improving the balance of good and bad bacteria. We also use probiotics and fiber-rich foods to encourage growth of the good while we get rid of the bad.
  2. Microbial undergrowth can be the culprit. It is rarer than the situation above, but sometimes a stool test result shows an under-abundance of all bacteria – good and otherwise.  An under-abundance indicates we need to work on improving the terrain (the gut lining) where the flora will take residence, as well as supporting the growth of the flora we want to encourage. We do this with probiotics, prebiotics, lining supportive supplements like glutamine, and healthy, bacteria-supportive foods.
  3. Your microbiome settles in the wrong place. Living microbes are wanted, but we need them to live where they belong, and not take up residence in places where they cause problems. Most frequently, this type of dysbiosis is SIBO (Small Intestinal Bacterial Overgrowth). SIBO occurs when the gastrointestinal microbiome has shifted from primarily growing and thriving in the large intestines (the colon) to taking up residence in the small intestine in too great a number. This tends to cause digestive problems and bloating, but can be silent as well.  Herbs and antibiotics are our go-to for treating SIBO.

Could you have dysbiosis?

In our medical practice at Blum Center for Health, we suspect an imbalance in the flora (a dysbiosis) in anyone who complains of stomach troubles. Digestive difficulty of absolutely any kind suggests there’s something wrong with the trillions of microbes inside the gut. If you have stomach upset after eating, indigestion, the extremely common GERD (reflux), heartburn, slow digestion, or bloating, we think of dysbiosis.  If you have bowel problems, like excessive gas, lower belly pains, constipation, or diarrhea – then dysbiosis is our prime suspect too.

Dysbiosis as the Root Cause of Seemingly Unrelated Disorders

It surprises many patients that other symptoms, including those that on the surface seem to have nothing to do with the gut, also make me suspect dysbiosis.  We are becoming more and more aware the impact our microbiome has on our whole being – our whole health – and our disease processes.

When I see someone whose health concerns are not primarily digestive in nature – even those who report having a perfect digestive system – I usually investigate their microbiome, and will almost always prescribe a probiotic. Why? Because sometimes dysbiosis is silent gut-wise, while still causing trouble in other areas of your body.

Here are a few examples:

  • Hormonal imbalance – we know that certain bacteria encourage an imbalance in hormones.  
  • Autoimmune diseases show clear links to overgrowth of some bacteria.  
  • Joint aches and pains can be caused by leaky gut, which is usually a consequence of some kind of imbalance in the gastrointestinal microbiome.  
  • Neurological and psychiatric disease is being traced back to problems with our microbes.  
  • Weight loss resistance is often a consequence of over (or under) growth of the bacterial flora.  

Basically, any inflammatory process can be traced back to the gut.  

How do you know if you have dysbiosis?

How does your internal garden grow?  The tests we most often request are simple:  Stool, breath, and urine testing – all of which give us a picture of what your personal microbiome looks like.  We learn from the test results how many beneficial bacteria are growing, and how many malicious bacteria have taken up residence in your gut. We use that information to create your personalized treatment plan.

With some patients we assume dysbiosis without testing – and just get you started on the good stuff  – probiotics and healthy, fiber-rich foods.

Not sure if you have dysbiosis? Take our Assessment and find out!

How did you get this dysbiosis?

There are many reasons we harbor the microbes we do. Our developing microbiome begins at birth – it is different if we are vaginally delivered or born via c-section, for instance. Our food choices (throughout our lives) affect our microbiome, as does any antibiotics we might have taken.  Other medications, both prescription and over the counter, also affect the microbiome.

What to do if you suspect you have dysbiosis:

If you live in our neighborhood, make an appointment! In our practice at Blum Center for Health we take a multi-pronged, holistic approach, a combination of medical and lifestyle considerations, to address, diagnosis and treat your condition. We take your health seriously and get to the root of the problem rather than simply throwing medication at it. For more information, call 914-652-7800.

Don’t live nearby?  A great place to start is with our 10-Day or 30-Day HealMyGut program — it’s a total gut reset with a nutritional plan, recipes, just-right supplements, daily email support, and a private online community. Our 30-Day program includes the added bonus of a weekly chat with our Functional Nutritionist to answer all your questions. Find out which program is ideal for you: Take the Assessment

 

Check out my FREE 3-part video series! Last month I led live classes on the immune system and I’m happy to share with you the three videos:  How To Boost Your Immunity and Resiliency to Viruses: DOWNLOAD FREE NOW

 

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3 Simple Steps To Great Gut Health

By Susan Blum, MD

If you have gas or bloating after you eat, or if you experience constipation and/or loose stools, or any type of intestinal discomfort, you have a problem with how your gut is functioning. While this is commonly labeled irritable bowel syndrome, or IBS, the diagnosis doesn’t tell you why you’re having this problem.

Usually, the issue is something called dysbiosis, which means your gut flora isn’t healthy. You might have an overgrowth of harmful bacteria, yeast or parasites, or you might not have enough of the good stuff: those probiotics you find in yogurt and cultured foods.

But who cares about a little gas or bloating?

You should! Your gut flora needs to be fixed, because the symptoms you’re having could just be the tip of the iceberg. A whopping 70% of your immune system is located in your gut and if the flora are out of balance, you have an increased risk of something called Leaky Gut Syndrome, and this can lead to autoimmune disease.

Here are my tips to heal your gut, which will treat your symptoms and keep your immune system happy, too.

  1. For your digestive symptoms, find out whether or not you’ve got food sensitivities, which could be causing the problem. Check yourself for gluten and dairy by removing them both from your diet at the same time for three weeks, and then reintroduce each one at a time, four days apart and monitor how you feel.
  2. For your flora, eat cultured food every day, like coconut or almond milk yogurt and kefir, sauerkraut or kimchee, and consider taking a probiotic supplement.
  3. If the above doesn’t do the trick, consider a gut-cleansing program using herbs like berberine or oregano to remove the harmful microbes. Our new HealMyGut program will help you do just that!