Enjoy A Stress-Free Holiday Season

Written by Dr. Steve Chaney on . Posted in Stress Management, Stress Relief

Stay Pain Free

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

Welcome To December – It’s The Most Wonderful Time Of Year

This is such a beautiful season with lots of special events filling up our time. There are holiday gatherings and good food, in fact, even the TV commercials are more fun to watch than normal.  But, how do we still enjoy a stress-free holiday?

This time of year is a mixed blessing for many people.  The fun of getting together with friends and family can be tempered with the stress of trying to do too much in a limited time, and the additional stress of the extra financial outlay. It’s easy to forget to take care of ourselves when we’re focusing on a long “to-do” list.

 

Enjoy A Stress-Free Holiday Season

stress free techniqueHere’s a quick 3-minute relaxation technique that will help bring peace and release stress:

  • Sit in a comfortable chair. Have your hands relaxed at your side, and your feet flat on the floor.
  • Take 2-3 slow, deep breaths…breathing out tension and mentally sinking down into the chair.
  • Visualize tension melting like ice cream, starting at your forehead and slowly going all the way down your body until it is flowing out through your fingertips and toes.  Enjoy the feeling as the tension is draining away.
  • Next, visualize pure, positive energy in the form of diamond-dust showering you, moving down from your head and flowing out through your hands and feet. “See” it sparkling…pink, blue, yellow…shining crystals that bring calmness to your body.

Enjoy the feeling for as long as possible before slowly coming back to reality.  Once you have done this a few times you’ll be able to sit quietly and fast-forward the entire process to less than a minute.

You Are Your Own Best Therapist

YOU are your own Best Therapist!  Visit www.JulstroMethod.com and www.FlexibleAthlete.com to discover logical answers to questions about chronic pain and repetitive strain injuries.

 

Wishing you well,

julie donnelly

Julie Donnelly

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

Stress and Jaw Pain

Written by Dr. Steve Chaney on . Posted in stress and jaw pain, Stress Management, TMJ Pain Relief

Get Rid Of Jaw Pain Forever

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

In this article we will show a connection between stress and jaw pain. 

stress and jaw painStress is a part of everyone’s life, but the way you handle it makes a huge difference.  People think of stress coming from challenges like divorce, bills, etc., but it can also come from happy situations. Positive life changes such as getting married or having a baby can also cause stress.

For some people, the solution to stress is to take a yoga class or practice tai chi regularly.  For others, running, exercising, or listening to music eases their mind.

In my Muscular Therapy office, people frequently tell me “I hold my stress in my shoulders,” or “…in my back.” However, a common stress reaction is to clench your teeth tightly. Actually, people hold stress all over their body, from headaches and clenched jaws to foot pain. I want to discuss how clenching your jaws is a common cause of TMJ. Fortunately, it’s a condition that is easy to treat by yourself.

Stress And Jaw Pain

jaw painJaw pain is commonly caused by a shortening of the masseter muscle. The masseter muscle (circled on graphic) is the muscle that contracts to enable you to chew your food.  Normally, as you chew the muscle shortens and then lengthens as you put more food into your mouth.  How can stress and jaw pain be related?  If you are under stress and your teeth are clenched, you miss the lengthening movement. This imbalance causes the muscle to shorten.

Put your fingers on your cheeks so you are pressing into your back teeth.  Now, clench your teeth and you’ll feel the muscle bulge.  If you clench your teeth when you sleep or you tend to clench your teeth when you are upset, you are setting yourself up for TMJ.

Stress And Jaw Pain (TMJ)

TMJ (Temporomandibular Joint) pain is a condition where your jaw bone rubs or “clicks” over the bone that is just in front of your ear. It is painful, and over time it will damage the bones. When you are under stress and clenching your teeth, you are shortening your masseter muscle. A phenomenon called “muscle memory” will cause the muscle to actually get stuck in the shortened position. The now-shorter muscle prevents you from opening your jaw completely.  For example, when you yawn.  As you are trying to yawn, your jaw flips over the bone and it hurts.

Several years ago, I had a client who had such tight masseter muscles that a dental surgeon was going to sever them so she could open her mouth.  This is a terrible solution because it would mean her mouth would hang open for the rest of her life. Fortunately for this client, she had to get medical approval before she could have the surgery.  When Dr. Cohen (the doctor I worked with) felt her masseter muscles, he refused to sign the permission form. He told her that she had to see me first.  Fortunately, I was there at the time.  It took just 30 minutes for me to release the spasms and teach her how to do the treatment.  At the end of the session she was pressing into both masseter muscles and opening her mouth.  She did it easily and without pain!  She started to cry because she came within one day of having this unnecessary surgery.

Her life was changed by just a simple self-treatment!

Self-Treatment For TMJ Pain

stress and jaw pain reliefHere is how to administer TMJ pain relief to yourself.  Place your fingers as shown in the picture to the left.  Clench your teeth so you can feel the muscles bulge.

Apply deep pressure on just one side for 5 seconds. Then release that pressure and apply deep pressure to the opposite side for 5 seconds. Go back and forth until it doesn’t hurt anymore.  Then find a different “hot spot,” and repeat.  Continue doing this until you can’t find any more tender points on your muscle and jaw.

To stretch the masseter muscle, just press deeply into the original point on the muscle pain free living book coverand slowly open your mouth wide.

Hopefully, you can now see the connection between stress and jaw pain.  Stress is a killer, and is the cause for pain all over your body.  It’s also important to find the cause of stress and do all that is necessary to resolve it.

My book, “Treat Yourself to Pain-Free Living,” will show you how to self-treat painful spasms throughout your body.  Don’t let the pain caused by stress stop you in your tracks. You can become pain-free, and then go and enjoy a yoga class to release stress from your life.

Wishing you well,

Julie Donnelly

julie donnelly

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Repetitive Strain Injury From Sleeping

Written by Dr. Steve Chaney on . Posted in Exercise, Healthy Lifestyle, Healthy Living, Muscle Therapy and Health, Stress Management

Get Off To A Great Start Every Morning

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

How Can Sleep Cause Repetitive Strain Injury?

repetitive strain injury causesFor most of us during sleep we stay in one position for hours at a time.  So if you wake up with back pain after sleeping, you are experiencing the side effects of muscles held in one position for hours.  This is an example of repetitive strain injury or repetitive stress injury.

Because the muscles have to contract to pull your body into your favorite sleeping position and then the muscles stay in a shortened position for hours this can cause pain and tension in your back.

When you wake up with back pain after sleeping you may think you need a new mattress.  You might, but it’s definitely worthwhile to address the tight muscles first as they may be the whole problem.

stretchingHave you ever seen a dog do their “downward dog” stretch after a nap?  Before the dog bounces back into the world it takes time to awaken its body.  This is your pain relief “role-model” for stretching your back after sleeping.  You’ll be amazed at how simply moving in bed before starting your day eliminates pain and tension.

Let’s get started!  While still in bed begin moving around; raise your arms over head and stretch your legs out and flex your feet.  Maybe roll to each side stretching the sides of your body.  Try these 3 stretches we recommend

Repetitive Strain Injury Treatment:  3 Stretches After Sleeping

The following stretches will help relieve symptoms of repetitive strain injury due to sleeping in one position for long periods.

When you are ready bring yourself to a seated position (still in bed!).

 

stretches for back painOne at a time, bring your arm across the front of your body.  Pull your shoulder and shoulder blade toward the front, but without moving the rest of your trunk.  This is a great stretch for your triceps, shoulders and upper back.

repetitive strain injury treatmentNext stretch!  Bring your feet together, as pictured here.Start with a straight spine then slowly roll your chin into your chest, rounding your back.  Mmmmm…this feels good!

repetitive stress injury treatmentAnd finally, try this juicy spinal twist.Sit with left leg straight out or you can bend it as pictured.  Cross the right foot over the left leg, press your right hand behind you, place your left elbow on your right knee now twist.  Stretch as far as you are comfortable.  Try holding it 15-20 seconds.

This stretch will even help to loosen your hips if you sit as pictured!

As with all stretches, start out easy – stretching should feel GOOD.  You’ll feel the tension ease as the blood starts flowing.The tight muscles that cause back pain after sleeping can hamper your entire day, but doing these simple stretches will make a world of difference!

Wishing you well,

Julie Donnelly

julie donnellyAbout The AuthorJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

How Do You Fight Insomnia?

Written by Dr. Steve Chaney on . Posted in Issues, Stress Management

Preventing Sleeplessness Without Medication

Author: Dr. Pierre DuBois

man-with-insomniaDo you struggle to fall asleep at night?  Do you find yourself wide awake at three in the morning staring up at the ceiling and wondering if you’ll fall back to sleep at all before your alarm goes off?

If you answered “yes”, you are not alone. Research has shown that up to 50 percent of the population suffers from insomnia with up to a third having struggled with it for at least a year.

 How Much Sleep Do You Need?

The average adult requires a little over 8 hours of sleep each day.  However, very few people are able to manage that with lives that are more hectic than ever. Jobs, children and other obligations require us to be up with the birds and to go to bed far later than we would if we were following our own biological rhythm. A disruption to our circadian rhythm, which governs our hormone production, body temperature and sleep, can lead to insomnia.

What Does Insomnia Do To Us?

We need adequate, restful sleep in order to perform at our best. Prolonged insomnia can cause mental fuzziness and interfere with how you perform your daily activities. It also increases your risk of depression, headaches, auto accidents, and can lead to substance abuse.

Of course, worrying about the lack of sleep you are getting rarely helps you get more sleep! Stress, anxiety, and widespread use of coffee and alcohol are some of the greatest contributors to insomnia.

How Do You Fight Insomnia?

Learning how to manage stress effectively is one of the best ways to increase your chances of getting a good night’s sleep, and making some changes to your lifestyle may make a difference in the number of hours of sleep you get. The following are the top 10 strategies you can use:

  • Get regular exercise before dinner, which can help put your body in a restful state by bedtime. Just be sure not to exercise too close to bedtime, as this will likely make you restless.
  • Try to get out in the late afternoon sun as often as possible to stimulate melatonin release, which will help get your circadian rhythm back on track.
  • Use stress reduction techniques such as yoga, meditation and Tai Chi, which are great ways to help teach your mind and body to relax.
  • Caffeine and smoking keep the body stimulated. Try to avoid them from mid-afternoon on, and keep your consumption of alcohol to a minimum.
  • Eat a small snack of protein with a complex carbohydrate just before bed, such as peanut butter on a whole-grain cracker. It can keep your blood sugar from dipping too low and waking you up in the night.
  • Keep to the same sleeping and waking schedule every day and don’t change it by more than an hour on weekends.
  • Avoid television or computer use at least an hour before bedtime, as it stimulates the brain, making it difficult to fall asleep.
  • Keep your bedroom dark, quiet and cool.
  • If you are lying awake for more than about 20 minutes, get up and go sit in another dimly lit room until you feel sleepy.

These strategies have proven useful for many people in getting them back to a regular sleeping rhythm. Give them a try — they may help you too!

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Is There Really Such A Thing A Positive Stress?

Written by Dr. Steve Chaney on . Posted in Fitness and Health, Issues, Stress Management

Stress Can Be Your Friend

Author: Dr. Pierre DuBois

Motorbike racing on the track.Do you consider yourself an optimist or a pessimist? When the going gets tough, the optimists among you can take heart—new research that has found that viewing stress positively can be of benefit to both the mind and body.

When the brain perceives stress (either physical or psychological), it reacts by releasing cortisol, adrenaline and norepinephrine to prepare the body for a “fight or flight” response. Fortunately for us, this response is not triggered in most people today as frequently as it once was or for the same kinds of reasons.

After all, relatively few of us are in life-threatening situations on a regular basis. Today’s “modern” stresses are more likely to be caused by wrestling with the IRS, trying to escape a traffic jam or competing with a coworker for a promotion.

It is interesting to note that stress, in itself, is not necessarily a negative thing. It is how we perceive it that makes it either good or bad for us. This is a hopeful discovery, as most people have only limited control over how much stress they experience. The everyday stresses of modern life are difficult to escape. But if we can train our minds to view them as a challenge rather than a threat, it could actually help to bring about better health.

Scientists from a handful of universities, including Yale University and Columbia University, examined the effects of stress on 300 investment bankers who had just emerged from a round of layoffs (I know it’s difficult to feel bad for the stress of investment bankers, but stay with me here). In the study, published in the Journal of Personality and Social Psychology, scientists divided the participants into two groups, and tried to alter the perception of half of them to view stress as debilitating and the other half to view it as an enhancement.

The first half of the participants were shown videos of people succumbing to stress. The other half were shown videos of people meeting challenges, such as sports figures accomplishing a difficult goal. The results showed that those who had a more optimistic view of stress had fewer health problems, including headaches and muscle pain, and performed better at work than the pessimistic group. In addition, levels of cortisol (the stress hormone) were lower in those who viewed stress as potentially enhancing.

There is actually a term for positive stress, called eustress, which was coined by endocrinologist Hans Selye in the 1970s. It has been proven that stress in moderation improves cognitive performance and improves memory.

Good stress involves the kind of challenges where we feel that we are in control and are accomplishing something. It boosts the immune system and can improve heart function. So eliminating all stress from our lives is probably not a good idea.

The stress to watch out for is the chronic, long-term emotional stress, which causes stress hormones to remain at persistently high levels, leading to many chronic ailments such as heart disease, high blood pressure and depression.

However, viewing certain stressors as challenges rather than threats can be a positive thing and can help ensure that you have a healthy, satisfying and exciting life.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Recent Videos From Dr. Steve Chaney

READ THE ARTICLE
READ THE ARTICLE

Latest Article

A Low Carb Diet and Weight Loss

Posted January 15, 2019 by Dr. Steve Chaney

Do Low-Carb Diets Help Maintain Weight Loss?

Author: Dr. Stephen Chaney

 

low carb dietTraditional diets have been based on counting calories, but are all calories equal? Low-carb enthusiasts have long claimed that diets high in sugar and refined carbs cause obesity. Their hypothesis is based on the fact that high blood sugar levels cause a spike in insulin levels, and insulin promotes fat storage.

The problem is that there has been scant evidence to support that hypothesis. In fact, a recent meta-analysis of 32 published clinical studies (KD Hall and J Guo, Gastroenterology, 152: 1718-1727, 2017 ) concluded that low-fat diets resulted in a higher metabolic rate and greater fat loss than isocaloric low-carbohydrate diets.

However, low-carb enthusiasts persisted. They argued that the studies included in the meta-analysis were too short to adequately measure the metabolic effects of a low-carb diet. Recently, a study has been published in the British Medical Journal (CB Ebbeling et al, BMJ 2018, 363:k4583 ) that appears to vindicate their position.

Are low carb diets best for long term weight loss?

Low-carb enthusiasts claim the study conclusively shows that low-carb diets are best for losing weight and for keeping it off once you have lost it. They are saying that it is time to shift away from counting calories and from promoting low-fat diets and focus on low-carb diets instead if we wish to solve the obesity epidemic. In this article I will focus on three issues:

  • How good was the study?
  • What were its limitations?
  • Are the claims justified?

 

How Was The Study Designed?

low carb diet studyThe investigators started with 234 overweight adults (30% male, 78% white, average age 40, BMI 32) recruited from the campus of Framingham State University in Massachusetts. All participants were put on a diet that restricted calories to 60% of estimated needs for 10 weeks. The diet consisted of 45% of calories from carbohydrate, 30% from fat, and 25% from protein. [So much for the claim that the study showed low-carb diets were more effective for weight loss. The diet used for the weight loss portion of the diet was not low-carb.]

During the initial phase of the study 161 of the participants achieved 10% weight loss. These participants were randomly divided into 3 groups for the weight maintenance phase of the study.

  • The diet composition of the high-carb group was 60% carbohydrate, 20% fat, and 20% protein.
  • The diet composition of the moderate-carb group was 40% carbohydrate, 40% fat, and 20% protein.
  • The diet composition of the low-carb group was 20% carbohydrate, 60% fat, and 20% protein.

Other important characteristics of the study were:

  • The weight maintenance portion of the study lasted 5 months – much longer than any previous study.
  • All meals were designed by dietitians and prepared by a commercial food service. The meals were either served in a cafeteria or packaged to be taken home by the participants.
  • The caloric content of the meals was individually adjusted on a weekly basis so that weight was kept within a ± 4-pound range during the 5-month maintenance phase.
  • Sugar, saturated fat, and sodium were limited and kept relatively constant among the 3 diets.

120 participants made it through the 5-month maintenance phase.

 

Do Low-Carb Diets Help Maintain Weight Loss?

low carb diet maintain weight lossThe results were striking:

  • The low-carb group burned an additional 278 calories/day compared to the high-carb group and 131 calories/day more than the moderate-carbohydrate group.
  • These differences were even higher for those individuals with higher insulin secretion at the beginning of the maintenance phase of the study.
  • These differences lead the authors to hypothesize that low-carb diets might be more effective for weight maintenance than other diets.

 

What Are The Pros And Cons Of This Study?

low carb diet pros and consThis was a very well-done study. In fact, it is the most ambitious and well-controlled study of its kind. However, like any other clinical study, it has its limitations. It also needs to be repeated.

The pros of the study are obvious. It was a long study and the dietary intake of the participants was tightly controlled.

As for cons, here are the three limitations of the study listed by the authors:

#1: Potential Measurement Error: This section of the paper was a highly technical consideration of the method used to measure energy expenditure. Suffice it to say that the method they used to measure calories burned per day may overestimate calories burned in the low-carb group. That, of course, would invalidate the major findings of the study. It is unlikely, but it is why the study needs to be repeated using a different measure of energy expenditure.

#2: Compliance: Although the participants were provided with all their meals, there was no way of being sure they ate them. There was also no way of knowing whether they may have eaten other foods in addition to the food they were provided. Again, this is unlikely, but cannot be eliminated from consideration.

#3: Generalizability: This is simply an acknowledgement that the greatest strength of this study is also its greatest weakness. The authors acknowledged that their study was conducted in such a tightly controlled manner it is difficult to translate their findings to the real world. For example:

  • Sugar and saturated fat were restricted and were at very similar levels in all 3 diets. In the real world, people consuming a high-carb diet are likely to consume more sugar than people in the other diet groups. Similarly, people consuming the low-carb diet are likely to consume more saturated fat than people in the other diet groups.
  • Weight was kept constant in the weight maintenance phase by constantly adjusting caloric intake. Unfortunately, this seldom happens in the real world. Most people gain weight once they go off their diet – and this is just as true with low-carb diets as with other diets.
  • The participants had access to dietitian-designed prepared meals 3 times a day for 5 months. This almost never happens in the real world. The authors said “…these results [their data] must be reconciled with the long-term weight loss trials relying on nutrition education and behavioral counseling that find only a small advantage for low carbohydrate compared with low fat diets according to several recent meta-analyses.” [I would add that in the real world, people do not even have access to nutritional education and behavioral modification.]

 

low carb diet and youWhat Does This Study Mean For You?

  • This study shows that under very tightly controlled conditions (dietitian-prepared meals, sugar and saturated fat limited to healthy levels, calories continually adjusted so that weight remains constant) a low-carb diet burns more calories per day than a moderate-carb or high-carb diet. These findings show that it is theoretically possible to increase your metabolic weight and successfully maintain a healthy weight on a low-carb diet. These are the headlines you probably saw. However, a careful reading of the study provides a much more nuanced viewpoint. For example, the fact that the study conditions were so tightly controlled makes it difficult to translate these findings to the real world.
  • In fact, the authors of the study acknowledged that multiple clinical studies show this almost never happens in the real world. These studies show that most people regain the weight they have lost on low-carb diets. More importantly, the rate of weight regain is virtually identical on low-carb and low-fat diets. Consequently, the authors of the current study concluded “…translation [of their results to the real world] requires exploration in future mechanistic oriented research.” Simply put, the authors are saying that more research is needed to provide a mechanistic explanation for this discrepancy before one can make recommendations that are relevant to weight loss and weight maintenance in the real world.
  • The authors also discussed the results of their study in light of a recent, well-designed 12-month study (CD Gardener et al, JAMA, 319: 667-669, 2018 ) that showed no difference in weight change between a healthy low-fat versus a healthy low-carbohydrate diet. That study also reported that the results were unaffected by insulin secretion at baseline. The authors of the current study noted that “…[in the previous study] participants were instructed to minimize or eliminate refined grains and added sugars and maximize intake of vegetables. Probably for this reason, the reported glycemic load [effect of the diet on blood sugar levels] of the low-fat diet was very low…and similar to [the low-carb diet].” In short, the authors of the current study were acknowledging that diets which focus on healthy, plant-based carbohydrates and eliminate sugar, refined grains, and processed foods may be as effective as low-carb diets for helping maintain a healthy weight.
  • This would also be consistent with previous studies showing that primarily plant-based, low-carb diets are more effective at maintaining a healthy weight and better health outcomes long-term than the typical American version of the low-fat diet, which is high in sugar and refined grains. In contrast, meat-based, low-carb diets are no more effective than the American version of the low-fat diet at preventing weight gain and poor health outcomes. I have covered these studies in detail in my book “Slaying The Food Myths.”

Consequently, the lead author of the most recent study has said: “The findings [of this study] do not impugn whole fruits, beans and other unprocessed carbohydrates. Rather, the study suggests that reducing foods with added sugar, flour, and other refined carbohydrates could help people maintain weight loss….” This is something we all can agree on, but strangely this is not reflected in the headlines you may have seen in the media.

The Bottom Line

 

  • A recent study compared the calories burned per day on a low-carb, moderate-carb, and high-carb diet. The study concluded that the low-carb diet burned significantly more calories per day than the other two diets and might be suitable for long-term weight control. If confirmed by subsequent studies, this would be the first real evidence that low-carb diets are superior for maintaining a healthy weight.
  • However, the study has some major limitations. For example, it used a methodology that may overestimate the benefits of a low-carb diet, and it was performed under tightly controlled conditions that can never be duplicated in the real world. As acknowledged by the authors, this study is also contradicted by multiple previous studies. Further studies will be required to confirm the results of this study and show how it can be applied in the real world.
  • In addition, the kind of carbohydrate in the diet is every bit as important as the amount of carbohydrate. The authors acknowledge that the differences seen in their study apply mainly to carbohydrates from sugar, refined grains, and processed foods. They advocate diets with low glycemic load (small effects on blood sugar and insulin levels) and acknowledge this can also be achieved by incorporating low-glycemic load, plant-based carbohydrates into your diet. This is something we all can agree on, but strangely this is not reflected in the headlines you may have seen in the media.
  • Finally, clinical studies report averages, but none of us are average. When you examine the data from the current study, it is evident that some participants burned more calories per hour on the high-carb diet than other participants did on the low carb diet. That reinforces the observation that some people lose weight more effectively on low-carb diets while others lose weight more effectively on low-fat diets. If you are someone who does better on a low-carb diet, the best available evidence suggests you will have better long-term health outcomes on a primarily plant-based, low-carb diet such as the low-carb version of the Mediterranean diet.

For more details read the article above.

 

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

UA-43257393-1