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It’s that time of year again when even I start to get “depressed.”  Here in the mid-Atlantic area, the sun is getting lower, the days are getting shorter, and the nip from Old Man Winter is starting to infect the air.  Soon, many of us won’t even see the sun during the day – reporting to our modern caves (aka, offices) before it rises and once again hiding before we can escape.  Even those of us who are lucky enough to work outside may be hit with the “sappy’s” – required now to armor ourselves with multiple layers of insulation to guard against the diminishing temperatures.

What many of us don’t realize is that we need the sun to thrive, and when we deprive ourselves of it, we get SAD.  Yeah, SAD.  Seasonal Affective Disorder – it’s a thing. [1]  And I’m sure we’ll start seeing advertisements for the flu shot to combat yet another “cold season,” too.

I submit, however, that we suffer more from Vitamin D deficiency season, instead.  Albeit even that’s a bit of a misnomer.  See, Vitamin D isn’t technically a vitamin in the first place – it’s actually a oil soluble hormone (more specifically, a steroid) who’s primary function is cell management. [2]

With numerous studies now showing how integral Vitamin D is in warding off everything from Cancer to Diabetes, depression and psoriasis, even overall mortality; [3] not to mention how essential it is in DNA replication, gene expression and the function of the immune system – maybe we should start to prioritize getting healthy doses of this “sun vitamin.”  Oh, and by the way…you can really only get sufficient amounts of this stuff from exposing your bare skin to sunlight and/or by taking a Vitamin D supplement – not from food. [4]

That’s it!  We must all march on Florida in a naked migration to the sunshine state!

 

Okay…maybe not.

 

Before we continue, however, we should probably define what we mean by “Vitamin D.”

There are actually 5 discrete forms of “Vitamin D,” as noted by a numerical subscript;

Vitamin D1	:  ergocalciferol with lumisterol
Vitamin D2	:  ergocalciferol (made from ergosterol)
Vitamin D3	:  cholecalciferol (made from 7-dehydrocholesterol)
Vitamin D4	:  22-dihydroergocalciferol
Vitamin D5	:  sitocalciferol (made from 7-dehydrositosterol)

 

 

 

 

 

 

However, when someone mentions “Vitamin D,” they are likely referring to either or both of D₂ and/or D₃.  D₂ being the plant-derived version, and D₃ being the human-synthesized form.  That said, you should mostly be concerned with getting adequate amounts of D₃, as it is more stable, more natural, more potent, and has a higher bioavailability. [5]

 

Dr. Alan Gaby asserts,

“If you take ergocalciferol, or “vegetarian” vitamin D, be warned. Ergocalciferol [D₂] is not vitamin D, but a vitamin D-like patent drug whose patent has expired.  It does not normally occur in the human body and is probably a weak agonist at the receptor site, meaning it may actually partially block vitamin D actions. Ergocalciferol is the villain in most of the reported cases of toxicity in the world’s literature. All bets are off in terms of measuring blood levels if you take ergocalciferol. Some of the labs can pick it up, and some can’t. Don’t take ergocalciferol; it is not vitamin D.”

Whenever you see, “Fortified with Vitamin D,” or “a good source of Vitamin D,” as many companies like to do on their packaging – they are talking about D₂.  Yes, milk and cereals (when fortified) are a good source of D₂, but we’re after D₃!

 

That said, for the rest of the article we’ll be using “Vitamin D” to mean D₃.

 

 

How does Vitamin D work?

As mentioned above, over 90% of Vitamin D in your body is created from skin exposure to UV-B light.  As the radiation from the sun penetrates your skin, it confronts a type of cholesterol (7-dehydrocholesterol) and breaks it down into the pre-vitamin (or inactive) form of Vitamin D (Vitamin d₃, or cholecalciferol).  Once absorbed into your blood stream,  it makes it’s way to the liver and then the kidneys where it’s further activated into what we know as Vitamin D₃ (calcitriol). [9] [10]  Finally, it can be transported to organs throughout the body to where it can treat, prevent and even reverse a number of daily ailments – from high blood pressure, to back pain, to arthritis.

It’s like we’re some kind of super-human plant or something!  Through a type of human-photosynthesis, our body uses the sun’s energy to create health!

Take note to the process above, though!  There are a lot of moving parts, and should any one of those parts break down (e.g. fatty or disrupted liver function, compromised kidneys, inadequate safe exposure to sunlight, et cetera), you WILL become deficient in Vitamin D.  Why?  Because you can’t make it.

And don’t worry about getting too much from that fiery orb.  Although skin damage IS a real threat from unsafe sun exposure, a “VitD” overdose isn’t one of them.  While UV-B radiation creates Vitamin D, UV-A radiation eliminates it.  So, there are protective mechanisms built into nature which assist our bodies in balancing these things out!  If you’ve read some of my other articles on Potassium and/or Magnesium, you’ll come to realize quickly the importance of balance.

Vitamin D is fat-soluble – meaning, fat is integral to the functionality.  Remember above, how we mentioned cholesterol?  Well, without that healthy fat (yes, I said cholesterol is healthy), Vitamin D can’t be made.  It also means that Vitamin D can’t be absorbed without bile (and a healthy gallbladder).  Being fat-soluble also means that the body can and will store it to be used later.

Be careful, though.  Fat-soluble vitamins can accumulate inside the body and reach toxic levels if not careful.  Unlike water-soluble vitamins (like the B Vitamin complex and Vitamin C, which are readily excreted through the urine), fat-soluble vitamins take much longer to “process” through your system.  Therefore, deficiency symptoms take a long time to manifest (sometimes months to years).  This also means that rectifying any deficiencies will take some time as well, so be patient and stick with it.

 

 

What does Vitamin D do?

Throughout your body there are millions of cells.  Each one of those cells have a Vitamin D receptor on it.  Should a cell become damaged or mutate, Vitamin D can plug into that receptor and communicate with it – providing instructions on how the cell can repair itself in the case of cell damage, or instructing the cell to destroy itself if the cell has dangerously mutated.  Without enough Vitamin D, damaged and mutated cells will multiply and spread throughout the body – leading to disease. [7]  With accelerated rates of metabolic diseases, liver and kidney diseases, heart disease and cancer, I’m sure it wouldn’t [now] surprise you that over 1/3 of the population is deficient in Vitamin D. [11]  I’ve even seen numbers as high as 95% of senior citizens and 85% overall of Americans having Vitamin D levels far below optimal levels. [12]  It just depends on which numbers you use, really.

 

Vitamin D is most touted for it’s role in Calcium and Phosphorous balance and their combined efforts the proper development and maintenance of bone.

In the intestines, Vitamin D controls the absorption of these minerals into the body.  That means, osteoperosis and other conditions commonly associated with lack of Calcium, might not be an issue with Calcium at all – rather, it may be that your body can’t absorb it due to a deficiency in Vitamin D.  While normally absorbing between 60-80% of dietary calcium, a deficiency in Vitamin D may cause that to fall to as low as 15%.

In the kidneys, Vitamin D controls the re-absorption of Calcium from the body to be excreted.

In the bones, Vitamin D regulates the activity of cells responsible for the remodeling and rebuilding of bone.

In the parathyroid (a group of glands in the neck responsible for controlling the body’s Calcium level), Vitamin D manages cellular and hormonal processes, as well as sensitizing the parathyroid to Calcium that’s already in the blood.  Without Vitamin D, the feedback loop between the parathyroid and multiple other systems/organs simply can’t function properly – further adding complications to gut health, bone stability and kidney function.

 

Researchers are now finding just how important Vitamin D is to the cellular health of all these organs, glands and systems throughout the body:

Vitamin D promotes cellular health within
Skeletal Muscle	Heart	Lungs	Pancreas
Kidneys	Ovaries	Testes	Central Nervous System
Skin	Bone	Teeth	Intestines
Parathyroid	Skeletal System	Liver	Blood

 

 

Why should I care about Vitamin D?

Hopefully, I’ve made that pretty clear by now, but… With Vitamin D being so crucial in the proper expression of genes and cellular health, there’s no wonder a deficiency in Vitamin D is commonly associated with a great number of illnesses and even death.

Issues Commonly Associated with Vitamin D Deficiency
Cardiovascular Disease	Stroke	Pre-Eclampsia/ Eclampsia	Infections
Flu	Cold	Type 2 Diabetes	Type 1 Diabetes
Metabolic Syndrome	Poor DNA Repair	Hypertension (High Blood Pressure)	Muscle Weakness
Arthritis	Cancer	Osteoporosis	Rickets
Other Inflammatory Diseases	Heart Disease	Autoimmune Diseases	Infectious Diseases
Osteomalacia	Musculoskeletal Pain	Skin Pigmentation	Ecsema
Inflammatory Bowel Disease	Depression	Cognitive Impairment	Alzheimer’s
Crohn’s Disease	Ulcerative Colitis	Obesity	Multiple Sclerosis
Asthma	Schizophrenia	Depression	Infertility

 

How do I know I’m deficient in Vitamin D?

You are.  Period.  I’d bet money on it.

Optimal Vitamin D levels are somewhat controversial, with some siting numbers as low as 30 ng/ml.  The correct test your doctor needs to order for inactive Vitamin D is 25(OH)D, also called 25-hydroxyvitamin D.  This test measures the concentration of calcifediol (or Vitamin d₃ after it’s gone through your liver.  Your doctor may (and you should also request he/she to) order the 1,25(OH)D blood work for measuring active Vitamin D.  This test measures the concentration of calcitriol (the fully activated form of Vitamin D after it’s gone through the kidneys).

 

The former is considered a much better marker of overall Vitamin D serum levels; however, a comparison between the two will give a better overall picture of what the underlying issue may be. [19]

For example, [21]

If you have low levels of both, that may be a result of not getting enough Vitamin D in your diet but most likely not getting enough sunlight.

If you’re low in inactive levels but high in active levels, that may be indicative of a parathyroid complication or other organ/gland damage.

 

25(OH)D Lab values of 20-56 ng/ml are considered “normal,” but this doesn’t mean ideal.  These are estimates based on when disease can start – meaning, there is a correlation between numbers lower than this and folks having disease.  This doesn’t mean that you will be healthy at this level.

From sources I trust, the optimal range for general health appears to be somewhere between 50 and 55 ng/ml, and should never be below 32 ng/ml.  Any levels below 20 ng/ml are considered seriously deficient. [19]  That said, higher levels are recommended to fight disease, cancer, et cetera. [14]

Vitamin D Levels – through blood tests
Deficient:	< 50 ng/ml
Optimal:	50 – 70 ng/ml
Treat Cancer and Heart Disease:	70 – 100 ng/ml
Excess:	> 100 ng/ml

 

Although ng/ml is used to classify the concentration of Vitamin D in your blood, a more common way to look at Vitamin D (when it comes to amounts one can make or consume), is by International Units (IU).  The “general rule of thumb” is, serum concentration increases by 10ng/ml for every 1,000IU.  [18] [20]

Also, for sake of completeness, 40IU = 1 mcg.

 

 

The easiest way to tell if you’re deficient is a blood test, but here are some symptomatic signals you may be deficient in Vitamin D.

Vitamin D Deficiency Symptoms
Dry Skin	Depression	Aching Bones	Blood Sugar Irregularities
Head Sweating	Getting Infections Easily/Often	Getting Sick Easily/Often	Nervousness
Fatigue	Bowel Irregularities	Bone Pain	Impaired Healing
Bone Loss	Hair Loss	Muscle Pain	Overall Poor Health

 

 

Why would my Vitamin D levels be low?

Because Vitamin D is primarily synthesized by bare skin exposure to the sun, key factors in Vitamin D deficiency naturally pertain to the sun and safe, quality exposure to it.

• Insufficient bare skin exposure to the sun
• Indirect sun exposure (latitude and altitude)
• Age – with Vitamin D deficiencies more common in the elderly
• Race (more specifically skin color) – as darker skin colors make it harder to absorb the sun’s rays
• Tan – darker tans make it harder for UV-B radiation to penetrate the skin
• Use of sunscreen
• Time of day
• Seasons
• Weather
• Environmental Pollution
• Diets low in fatty fish

 

According to one article, [13]

“The major cause of vitamin D deficiency globally is an under appreciation of sunlight’s role in providing humans with their Vitamin D₃ requirement. Very few foods naturally contain vitamin D, and those that do have a very variable vitamin D content.”

 

Just remember, that your body uses Vitamin D in almost every cell of the body, so if you’re not making an effort to replenish your Vitamin D supplies, you will become deficient and your health will suffer.

 

Other conditions that may cause irregular Vitamin D values include, [22] [23]

• Bowel dysfunction and dysbiosis
• Gallbladder issues (or removal)
• Acid blocking medications
• Reduced Liver function
• Gastric bypass surgery
• Compromised Parathyroid function
• Adrenal stress
• Compromised Kidney function
• High levels of cortisol (stress) blocks absorption

 

 

 

How can I prevent Vitamin D deficiency?

As stated above, many factors have an affect on the “quality” of sun exposure, so it’s really hard to put numbers on it.  But let’s try.

For example, [16]

A dark-skin person may require twice the length (time) of exposure than a fair-skin person.

The same person may require 2-3 times the length (time) of exposure in winter as they would in summer.

The same person in Chicago may require 10 times the length (time) of exposure as if they were in Miami.

At latitudes above approximately 35 degrees, there is minimal (if any) Vitamin D produced by the skin.

So, if you live north of the 35th parallel (which the majority of the US population does); if it’s not summer time (which it isn’t 75% of the year); and if you aren’t running around 1/2 naked (which, ya know what – I’m gonna leave that one alone)…  Yeah, chances are you are Vitamin D deficient.  You could move further south, shed some clothes, or get a safe tanning bed (or light that emits UV-B light), but I’m guessing those probably aren’t in the cards.

 

There are some dietary sources (albeit somewhat trivial), but you can have some affect by consuming healthy foods.  Here are a few examples: [17]

Foods High in Vitamin D
Cod Liver Oil (1,360IU per Tbsp)	Wild Caught Salmon (447IU per 3oz)	Mackerel (306IU per 3oz)	Tuna (154IU per 3oz)
Fortified Milk (124IU per 1 cup)	Sardines (47IU per 2)	Beef Liver (42mg per 3oz)	Eggs (41IU per 1)

Mushrooms are the only vegetarian source of Vitamin D, but they must be exposed to the sun.  As most of them are grown indoors, leaning on them as a reliable source of Vitamin D can be iffy.  Some health food stores are carrying mushrooms that have been “boosted” by ultraviolet light, however.  [24]

Just remember, if you have diminished gall bladder function, liver function or intestinal permeability (leaky gut or digestive distress), you won’t be able to break down and absorb fat-soluble nutrients (e.g. Vitamin D, along with Vitamin K, A and E).

 

 

 

Should I take a Vitamin D supplement?

We already went over how the majority of people are deficient, and it’s not really feasible to get what you need via diet – even if you’re consuming a Heading Healthy diet.

So, in a word.  Yes.

However, there are 2 main caveats to this.

You can overdo it!

Although the threshold for Vitamin D has not been established (seriously, they are all over the map!), published cases of toxicity involving hypercalcemia in which the vitamin D dose and the 25-hydroxy-vitamin D levels are known, all involve an intake of ≥40,000 IU per day. [25]

The Recommended Daily Allowance (RDA) for Vitamin D from the Institute of Medicine (IOM) is 600 IU, however the Endocrine Society states up to 2,000 IU [39] [40]  The American Geriatrics Society recommends an average of 4,000 IU of Vitamin D per day from all sources.

The Institute of Medicine (IOM) has set a tolerable upper limit (UL) of 4,000 IU per day. [26]  This number, however, comes from the same data presented to the Endocrine Society (who suggest a UL of 10,000IU). [37]  The Institute of Medicine simply applied a .04 safety factor to the data. [38]

One important note here about Tolerable Upper Limit  UL!  As defined by the National Institute of Health, “Tolerable Upper Intake Level (UL) is the maximum daily intake unlikely to cause adverse health effects.”  This commonly misinterpreted (even misrepresented) as the point above which adverse effects begin to accumulate.  That is simply not true.   The point at which adverse affects begin to accumulate is called the No Observed Adverse Effect Level (NOAEL).  This is defined as a level at which a healthy person can take for the rest of their life and not see any adverse effects.  The two are technically and wildly different.  [42]

That said, most of my research has found 10,000 IU per day to be a safe and effective dose for supplementation.  [27] [28] [29] [30]  I’ve even seen where physicians subscribe up to 50,000 IU to reverse extreme deficiencies.  However!  This leads to caveat #2.

You must take it with Vitamin K₂!

Increasing your levels of Vitamin D will also increase your levels of Calcium in the body, as Vitamin D boosts the absorption of Calcium by more than 20 times.  Too much calcium in your blood can weaken or induce pain in your bones, create kidney stones, produce headaches and fatigue, cause excessive thirst and urination, produce abdominal pain, constipation, vomiting, nausea, decreased appetite, and interfere with how your heart and brain work.  [31] [32]

Notice, I underlined “in your blood.”  In order for the Calcium to be used effectively and to be transported where it’s needed most (e.g. hard tissues like bones, teeth, et cetera) you need Vitamin K₂.

Although Vitamin K₁ is primarily used by the body as a clotting agent, Vitamin K₂ works with Vitamin D to transport Calcium into the bones and out of the blood stream and joints – shown to even “elasticize” your arteries. [33]

If you do more research, you’ll also find that supplementing with Calcium doesn’t help osteoporosis or other bone disorders.  In fact, Calcium supplements appear to have a negative risk-benefit effect due to increased gastrointestinal side effects (including a doubling of hospital admissions for these problems), a 17% increase in kidney stones and a 20-40% increase in risk of heart attack. [43]  Why?  Because we all get enough Calcium!  However, we don’t get enough Vitamin D₃ and Vitamin K₂ to effective and efficiently use that mineral!

Remember!  If you’re taking Vitamin D, you’re creating an increased demand for Vitamin K₂. [34]

How much Vitamin K₂ should you take with Vitamin D₃?  One resource mentions 100-200 mcg of Vitamin K₂ for ever 1,000IU of Vitamin D, while another suggests 100 mcg Vitamin K₂ for ever 10,000IU of Vitamin D.

I, personally, have been supplementing with 10,000 IU of Vitamin D along with 100 mcg of Vitamin K2 for almost a year – with good results.  I’ve also had experience with individuals reducing allergies and asthma with that same dosage.  On the flip side, I’ve also seen people forget to take K₂ with the D₃, which led to abdominal pains, bone soreness and overall lethargy.  It just goes to show you that you need to be aware of what you’re body is telling you at all times.

Listen to your body, and do your research!

When you look for supplements, remember to do your homework.  Some supplements can have impurities and toxins, which you’re trying to stay away from.  It’s important to get them from trusted sources.  One great source is BulkSupplements.com, a new sponsor of Heading Healthy!

Although I generally get my Vitamin D₃ and Vitamin K₂ when it’s on sale at The Vitamin Shoppe, if I had to recommend 1 source, it would be Dr. Bergs D₃/K₂ blend.  It takes the guess work out of it, and comes in 1 convenient pill that provides exactly what you need.  At minimum, it’s recommended to take 1 of these every day.  Your needs may be different, however, and positive effects may require taking up to 4 per day.  [36]

Vitamin D3 & K2

Dr. Berg’s

Dr. Berg’s Vitamin D3/K2 blend comes in the desired ratio (10,000IU/100mcg) and has added bile salts for better absorption. Note: Previous versions may be enriched with red yeast.

As always, consult with your doctor!

 

 

What’s the bottom line about Vitamin D?

Vitamin D₃/K₂ is one of four key supplements I recommend to almost everyone – it’s that important.  The other three (by the way) are Probiotics, Digestive Enzymes and Omega-3 Fish Oil.

With Vitamin D₃ being so integral in creating health and warding off disease, it just makes sense.  There are very few downsides with LOTS to gain.  In fact, I would argue, if you’re not supplementing with Vitamin D₃, you’re depriving yourself of health – hands down.  It would be the first “next step” after I’ve checked all the boxes on the Heading Healthy Road Map.

Most of us are deficient in Vitamin D₃ due to our societal changes (e.g. working inside, geographical hot spots, et cetera), but we have evolved to harness nature.  Unless you make a concerted effort to get outside and soak up the sun (and live in an area that offers quality opportunities), you’re denying yourself the right to be healthy.

Our bodies are intelligent and self-regulating – they don’t just do things by accident.  All life needs energy.  After oxygen, water and food – sunlight is by far the most important nutrient.  Take some time to get out there.  Get out from behind your desk and take a walk.  Feel the sunshine on your face and bask in the energy of the sun.  If you can’t, maybe consider taking a vacation to somewhere you can.  😉  Your body will thank you!

 

 

 

For a list of other supplements and products recommended by Heading Healthy, please visit our Recommendations Page.

Don’t know where to start?  Check out our Heading Healthy Road Map!

 

 

[1] https://www.verywellmind.com/what-is-seasonal-affective-disorder-1065408

[2] https://en.wikipedia.org/wiki/Vitamin_D

[3] https://www.ncbi.nlm.nih.gov/pubmed/24414552

[4] https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/

[5] https://www.betterbones.com/bone-nutrition/what-is-the-difference-between-vitamin-d2-and-vitamin-d3/

[6] https://www.youtube.com/watch?v=J1sTYuL-QsU

[7] https://www.youtube.com/watch?v=MtUgi9wZGXU

[8] https://www.youtube.com/watch?v=4VlXGA1FnSk

[9] https://www.cdc.gov/nutritionreport/99-02/pdf/nr_ch2b.pdf

[10] https://www.youtube.com/watch?v=onSPZ0aBUKM

[11] https://www.betterbones.com/bone-nutrition/cdc-report-on-vitamin-d/

[12], [29], [34] https://www.mercola.com/article/vitamin-d-resources.htm

[13] https://www.ncbi.nlm.nih.gov/pubmed/18290718

[14] https://articles.mercola.com/sites/articles/archive/2013/12/22/dr-holick-vitamin-d-benefits.aspx

[15] https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#section1

[16] https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/

[17] https://draxe.com/top-10-vitamin-d-rich-foods/

[18] https://www.medscape.com/viewarticle/589256_8

[19] https://articles.mercola.com/sites/articles/archive/2008/06/28/if-you-choose-to-take-oral-vitamin-d-how-much-should-you-take.aspx

[20], [39] https://ods.od.nih.gov/factsheets/Vitamin%20D-HealthProfessional/

[21], [22] https://www.youtube.com/watch?v=rEgdyd8OC00

[23] https://www.youtube.com/watch?v=kJegLw2qtPc

[24], [27] https://draxe.com/vitamin-d-deficiency-symptoms/

[25] https://www.ncbi.nlm.nih.gov/pubmed/10232622

[26] https://www.ncbi.nlm.nih.gov/pubmed/21118827

[28] https://www.youtube.com/watch?v=M2ne0tlBlu4

[30] https://www.drjohnbergman.com/vitamin-d/

[31] https://www.mayoclinic.org/diseases-conditions/hypercalcemia/symptoms-causes/syc-20355523

[32] https://www.healthline.com/health/hypercalcemia#symptoms

[33], [35] https://www.youtube.com/watch?v=-gei4_8ZAvo

[36] https://youtu.be/qGwDTixHCZg

[37], [40] http://press.endocrine.org/doi/10.1210/jc.2011-0385

[38], [43] https://www.youtube.com/watch?v=B9SNfrE7P1s

[41] https://scpa.memberclicks.net/assets/journalce/vitamin%20d-updated.pdf

[42] https://www.ncbi.nlm.nih.gov/pubmed/15979222

[43] https://www.ncbi.nlm.nih.gov/pubmed/26174589

 

Featured Photo by Andreas Dress on Unsplash

I recently polled a few of the weight loss and fitness groups I belong to on social media to ask what people find is their biggest struggle when it comes to weight loss and staying on the path to healthy.  I was surprised by the answers I got.

I assumed that the number one reason why people “fall off the wagon” and resort back to their unhealthy habits was going to be motivation, or lack thereof.  While a few people did mention it as one of their reasons, the overwhelming majority of people mentioned either time or money as the reason.  Time or money?!

I understand that it is the common misconception that it is more expensive to eat healthy, it doesn’t have to be.  Yes, if you switch from microwave dinners to organic wild caught salmon, you are going to see a dramatic hike in your grocery bill.  But it doesn’t have to cost more to eat better!  It also doesn’t have to be all or nothing.  Switching out little things here and there can make a huge difference.

Last night for dinner (for my family of 4) I made chicken in an Italian butter cream sauce, and served it over cauliflower.  Dinner took 20 minutes to get ready and cost under $8.  (1.5 lbs of chicken breast $3.34, two bags frozen cauliflower $2, butter and cream under $2, various spices maybe $0.50).  I could have cut that down further by buying chicken when it was on sale, or by buying different cuts of chicken which are cheaper.

Healthy meals don’t have to be expensive, and they do not have to take a lot of time to make.  I won’t make a meal that takes longer than 30 min of cook/prep time.  If I need to make a roast I use a slow cooker and I run it during the day when I’m at work, making prep time almost non-existent. Here are dozens of FREE recipes that take under 30 mins, and use only a few simple ingredients.

Meal plan to save money and time. The less you go to the food store, the less you will spend.  Impulsive buys are bound to happen every time you walk in that store, so make fewer trips, and buy things that are on sale, or that you can group together to save on prep time.

Don’t buy “healthy” processed foods.  Just because it says “gluten free”, “organic” or “sugar free” doesn’t mean it’s healthy.  Organic mac and cheese is still chemical crap.  Organic palm oil, is still palm oil!  You don’t need it in your house, and definitely not in your body.

Eat veggies, raw or sautéed in butter for a snack.  The fiber will fill you up, and your body will thank you.  For $3.50 you can buy a bag of chips, or you can buy a big bag of spinach.  You can easily eat that entire bag of chips in one sitting (pretty sure we’ve all done it), but I bet you can’t do that with the spinach.  That bag of chips will give you no nutritional value and was an entire waste of money, since you will be hungry again shortly.  That spinach, as much of that bag you can finish, will keep you satisfied for a while.  Yay, fiber!

Don’t eat snacks.  It’s a waste of money, and it is hurting your weight loss goals.  Look into Intermittent Fasting, or just stick to 3 big meals a day.

You don’t need fancy supplements or ketone laden powders to help you get into ketosis.  Your body knows how to do it on its own.  Drink only water, coffee and tea.  Just eat good whole real food.  You can get your electrolytes from the foods you eat, with the exception of Potassium if you are doing strick keto or are very low carb.  If you aren’t doing keto, eat a sweet potato or butternut squash to get that potassium.

Keep it simple.  Keep it whole.  Stay away from anything with a nutrition label.  Invest instead in devices that will save you time in the kitchen, like a slow cooker or an instant pot.

We can work together and find ways to make healthy living more accessible and more affordable for everyone.  If you have specific concerns, please let me know.

 

According to the CDC,

“In the last 20 years, the number of adults diagnosed with diabetes has more than TRIPLED as the American population has aged and become more overweight or obese.”

 

Some key facts to consider [1], [2]:

• 1 in 10 people in the US have diabetes, and 25% of them don’t know they have it.
• 415 million people live with diabetes worldwide.
• More than 1 in 3 people in the US have prediabetes, and 90% of them don’t know they have it.
• Diabetes is the 7^th leading cause of death in the US.
• Of all the diagnosed cases of diabetes, 90% are Type 2, and only about 5% are Type 1 diabetes.
• People with diabetes are twice as likely to have heart disease or a stroke as people without diabetes—and at an earlier age.
• Diabetes is the leading cause of kidney failure
• Medical costs and lost work and wages for people with diagnosed diabetes total $327 billion yearly.
• Medical costs for people with diabetes are twice as high as for people who don’t have diabetes.

 

To learn a bit more about diabetes, please check out our earlier article about the topic.

 

To sum it up – metabolic diseases (especially Type 2 Diabetes) are on the rise and show no signs of stopping.  So, what’s the medical model say we should do to combat this?  Well, the Mayo Clinic recommends a “management” treatment of the following [3]:

• Healthy eating – Yes!
• Regular exercise – Agree on this one, too!
• Diabetes medication or insulin therapy – Aw, crap.  Now, here’s where they go sideways.

The main issue I have, is the mindset that Type 2 Diabetes is a disease that needs to be “managed.”  Diabetes is not a disease.  You can’t catch it.  It has no weight.  There is no virus or gene that causes it.  It simply comes from diet.  Plain and simple.  I know most people don’t want to hear it, but it’s true.  The doctor isn’t going to tell you that, because he or she is trained to prescribe medications.  They don’t have the time nor energy nor knowledge to educate you on the pathology (the science behind where it came from), or investigate why you got here in the first place.  It’s up to you to become educated and look into how YOU can solve this problem.  Yes.  You can CURE your diabetes without medication – reverse it – don’t “live with it.”

Keep in mind, diabetes is your body’s way of adapting to chronic overexposure to carbohydrates.  Meaning, your body is trying to take steps to protect itself from all that sugar you’re eating on a daily basis.  With this in mind – wouldn’t the logical step be to, I don’t know…stop eating carbohydrates?

“But sometimes it’s just easier to take a pill.”

Ugh.

If you’ve been diagnosed with pre-diabetes or diabetes, chances are your doctor has prescribed you Metformin.  So, let’s take a look at that, shall we?

Metformin lowers the amount of sugar your liver makes and increases natural substances that may increase insulin release. [4]  It’s way more complicated than that, but just know that it alters your physiology and “tricks” your body into doing things it’s not supposed to.  And, although it’s been prescribed to at least 120 million people worldwide, no one really knows the exact mode of action! [5]  Yup, the drug companies (and by extension your doctor) don’t really know how it works, but you take it anyway!  After all, they are the doctor.  Right?

 

So, why are we so concerned about blood glucose levels in the first place?  Well, according to WebMD [6]:

Early signs of high blood sugar include:	Ongoing high blood sugar may cause:
Increased thirst	Vaginal and skin infections
Headaches	Slow-healing cuts and sores
Trouble concentrating	Worse vision
Blurred vision	Nerve damage causing painful cold or insensitive feet
Frequent peeing	Loss of hair on the lower extremities
Fatigue (weak, tired feeling)	Erectile dysfunction
	Stomach and intestinal problems (chronic constipation or diarrhea)
	Damage to your eyes, blood vessels or kidneys

 

To recap:  The reason you become diabetic is due to a diet rich in sugar and refined carbohydrates over a long period of time, which leads to the body taking protective measures (becoming insulin resistant, shuttling excess glucose into the urine, et cetera), which we then bypass by stimulating the body (through medication) to [basically] shut up and deal with it anyway – all in an effort to avoid blindness, neuropathy, kidney disease, heart attacks and strokes so we can continue to eat cupcakes and chips?

 

I guess now would be a good time to point out that Metformin has NOT been shown to make any difference to clinical outcomes such as cardiovascular events and deaths. [7]  More over, while you’re NOT reducing your risk of strokes or heart attacks, continue to damage your liver and kidneys, increase your risk of developing Alzheimer’s Disease, going blind, peeing all the time, and feel exhausted 24/7, you can also expect to experience the following common side effects from your medication [8]:

Metformin – common side effects
Chest pain	Nausea	Vomiting	Diarrhea
Upset stomach	Headache	Weight gain	Hypoglycemia
Joint pain	Metallic taste in mouth	Constipation	Skin blisters
Vitamin B12 deficiency	Lactic acidosis

 

“Wait.  The list of side effects from the drug looks remarkably similar to the list of symptoms it’s trying to treat.  How am I supposed to know it’s working or not?  No bother.  I guess it’s okay.”  Why not chase those symptoms with:

a shot of pepto for the tummy issues (assuming it doesn’t lead to anxiety, confusion, depression, weakness, hearing loss or vision problems) [9],

and then you’ll want some Tylenol to take care of the headache (albeit you’ll be damaging your liver and causing more joint pain since it destroys that, too) [10],

and then maybe an SSRI to deal with the depression that’s set in from feeling like crap every day (if you can deal with the excessive drowsiness, more nausea, restlessness, burred vission and more headaches) [11],

and when you continue down this slippery slope, and refuse to make the lifestyle changes needed to succeed – you’ll be prescribed Metformin Glyburide, then insulin, then more insulin, and so on.

 

It’s a never ending spiral, a game of whack-o-mole, a black hole, a disaster in the making.

 

So, basically – we’re left with an endless cycle of symptoms that are the same as the original problems we were trying to avoid in the first place!  We are treating the symptoms and not the initial problem.  That’s like fixing a leaky roof just by putting buckets to catch the water.  Wouldn’t it make more sense to fix the roof?  Wouldn’t it just be EASIER to avoid refined carbohydrates for just 2-4 weeks and heal the issue at hand once and for all?  Medications do NOT fix the problem.  YOU fix the problem!  Yes.  You can cure diabetes in as little as 2-4 weeks with a proper nutrition plan!

 

Studies show that a ketogenic diet can,

• Prevent certain complications of prediabetes and provides additional significant benefits [12];
• Restore insulin sensitivity, restore memory function, improve neuroplasticity, and normalize metabolic syndrome biomarkers [13], [14];
• Lead to increased lifelong weight loss [15]

And you don’t necessarily have to go “Keto.”

 

What to do:

Our guidance is to become aware, make conscious decisions, and form healthy habits that are sustainable.  Crash diets won’t work.  You need to make lifestyle changes to reverse the decades of destruction you’ve put your body through.  But it doesn’t have to be hard!

1. Follow the Heading Healthy Road Map!  We outline the simple steps you can do today to reverse your diabetes in our weight loss article.  And, yeah!  Losing weight is a side effect of getting healthy!  Beats constipation and headaches – doesn’t it?
2. Start cooking wholesome meals!  Every one of our recipes are use nutritious foods and are crafted for health and happiness (along with being super yummy).  They follow basic biology for increasing health and reducing risk of disease – lowering refined carbohydrate intake and increasing healthy fats.
3. Try intermittent fasting to allow your body time to adjust and normalize.
4. Stick to it!  That’s it!  Just give it 2-4 weeks and you’ll see the difference

Still need more help?  No problem.  Check out our FAQ page, send us an email or comment below with any questions you may have.  Subscribe to our newsletter for weekly tips and tricks on Heading Healthy.  We’re here to help you find your optimal self.

 

 

 

 

 

[1] https://www.cdc.gov/diabetes/basics/quick-facts.html

[2] https://www.sciencedirect.com/science/article/pii/S0140673617300582

[3] https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/diagnosis-treatment/drc-20351199

[4] https://www.accessdata.fda.gov/drugsatfda_docs/label/2006/021748s002lbl.pdf

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3398862/

[6] https://www.webmd.com/diabetes/guide/diabetes-hyperglycemia#1

[7] https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31541-1/fulltext

[8] https://www.webmd.com/drugs/2/drug-11285-7061/metformin-oral/metformin-oral/details

[9] https://www.drugs.com/sfx/pepto-bismol-side-effects.html

[10] https://www.medpagetoday.com/psychiatry/depression/2233

[11] https://www.mayoclinic.org/diseases-conditions/depression/in-depth/ssris/art-20044825

[12] https://www.ncbi.nlm.nih.gov/m/pubmed/29763602

[13] https://www.ncbi.nlm.nih.gov/m/pubmed/29748034

[14] https://www.ncbi.nlm.nih.gov/m/pubmed/29743883

[15] https://www.ncbi.nlm.nih.gov/m/pubmed/29556949

 

 

Featured Photo by Jamie Street on Unsplash