Join Dr S Rawat MD, a Physician who studied Nutrition at Harvard on 8 Zoom Video Group sessions over 4 weeks to begin your journey to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome, Sleep Apnoea & Hypertension ! Learn how nutrition, meal timing, exercise, dietary supplements and weight reduction through calorie restriction can be leveraged to reverse metabolic diseases !
It is important to diagnose and treat raised blood pressure effectively. While medication are the mainstay of treatment, supplements can also play a role.
Lifestyle and dietary changes are discussed in detail on this video
Supplements which Improve Gut Microbiome Diversity
Prebiotic Fibre :
Nutrients which gut microbiome requires as food or 'prebiotics' include fibre ( soluble fibre, insoluble fibre, resistant starch etc ), plant polyphenols, omega 3 and plant proteins. While these can be obtained from diet, supplements can also provide these dietary nutrients . Fibre reduces cholesterol, reduces sugar, improves metabolism by feeding gut microbiome and provides satiety through bulking effects.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts. Green banana flour contains a high amount of resistant starch.
Click to Explore Yupik Organic Green Banana Flour
Click to read study demonstrating benefits of Green Banana Resistant Starch for Fatty Liver
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
Probiotics for Weight Loss:
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to explore HMF Metabolic on Amazon-Canadian
Click to read Scientific Study published in journal Nature
Brand: Metagenics - UltraFlora Control - 30 Capsules
Click to read Scientific study published in journal Lancet
Omega-3 Fatty Acids: EPA and DHA
Fish and seafood are good food sources of Omega-3, but this can be supplemented as well. It is reasonable to start with one capsule once a day with food and titrate up in consultation with a treating physician based upon biomarkers such as triglycerides, HDL, and hs-CRP in conjunction with lifestyle and dietary changes.
- This high-potency Omega-3 supplement provides 3000mg of fish oil per serving, including 900mg EPA and 600mg DHA, which are essential for reducing inflammation and improving liver function. The burpless formula ensures no fishy aftertaste, making it easier to incorporate into your daily routine.
- Since this is 'triple strength' once a day dosage is sufficient for most individuals
Vegan Option:
- This plant-based Omega-3 supplement is ideal for vegans, providing 300mg DHA and 150mg EPA derived from algae. The fresh mint flavor makes it a pleasant addition to your supplement regimen, supporting heart, eye, and brain health.
- once a day dosage is sufficient for most individuals
- Click to Explore Nature's Way NutraVege Plant-Based Omega-3 VeggieGels – Vegan-Friendly Omega-3 Supplement with 300mg DHA + 150mg EPA – Fresh Mint Flavour – Support Heart, Eyes, and Brain Function in Adults, 30 Softgels
Multi Vitamin & Multi Mineral with antioxidants Lutein & Lycopene
Antioxidants such as Lutein and Lycopene have demonstrated benefits for liver health in animal studies. Taking a multivitamin which also contains antioxidants would be a reasonable and low risk step towards liver health. Off course once can obtain Lycopene and Lutein by consuming tomatoes and carrots.
Click to Explore Jamieson 100% Multivitamin for Adults 50+, with Lutein, Lycopene & Calcium-Canadian
Chewable Multivitamin & Multimineral
Click to read study on benefits of Multivitamins for Memory
Specific Inflammatory Conditions
Fatty Liver
Certain Probiotics have also demonstrated benefit for Liver Health. While the scientific evidence to back these probiotics appears promising, further study is required to confirm these claims. Most of the studies were conducted by the companies themselves, which introduces a risk of bias within the results.
Brand: Culturelle Healthy Metabolism, Helps Maintain a Healthy Metabolism and Supports Good Health
Click to read study published in Hepatology & Nutrition
Brand: Visbiome High Potency Probiotics, 112.5 Billion CFU Live, 60 Caps
Click to read study published in British Medical Journal for Fatty Liver
Vitamin E
Consuming plenty of nuts and seeds in the diet is the best way of getting Vitamin E, but this can also be supplemented. To match more closely the dosage used in trials, it would be reasonable to start with 800 mg a day of Vitamin E.
- Webber Naturals Vitamin E 400 IU, 120 Softgels, Natural Source of Vitamin E, Antioxidant Support
- This natural source of Vitamin E offers 400 IU per softgel, providing powerful antioxidant support. Vitamin E is essential for protecting cells from oxidative damage, which can be particularly beneficial for liver health.
Vitamin C
Adding fruits and green leafy vegetables to your morning smoothie is a perfect way to incorporate Vitamin C, but this can be supplemented further with effervescent or chewable Vitamin C tablets. A dose of 1000 mg per day would most closely match that used in trials to reverse fatty liver.
Click to Explore Jamieson Vitamin C 1,000 mg, 100 Count -Canadian
Click to Read Scientific Study
Insulin Resistance / Pre Diabetes / Diabetes
Berberine: This is a herb which stimulates AMP Kinase and reduces insulin resistance. It also has benefits for weight loss and lipid control. It also has anti inflammatory and anti oxidant properties. Berberine aids in weight loss via various mechanisms including Gut microbiome modulationDose of berberine is one 500 mg capsule thrice a day with meals ( 1.5 gms per day )
Click here to read study published in Science Direct
PCOS
Soy isoflavones are plant-derived compounds with estrogenic activity, which can help balance hormone levels in women. They have been shown to improve insulin sensitivity and reduce inflammation as well.
Dietary Sources: Soybeans, tofu, tempeh, soy milk, and edamame.
Click to Explore Natural Factors Soy Isoflavone Complex 50 mg-Canadian
Click to Read Scientific Study for Diabetes
Peri Menopause & Menopause
Soy Isoflavones in Peri Menopause and Menopause
Herbal compounds including soy isoflavones and black cohosh aleviate symptoms of estrogen deficiency.
Peri Menopause and Menopause
Herbal compounds including soy isoflavones and black cohosh aleviate symptoms of estrogen deficiency.
Click on links below to Explore
Osteopenia / Osteoporosis / Loss of Bone Mass
Calcium
Recommended intake of Calcium for bone health is 1,200 mg per day. A single serving of fermented probiotic dairy would provide approx 300 mg of this. Those who are unable to ingest adequate amounts may wish to supplement their diet with a tablet. Equally, it is important to not consume excessive amounts of calcium . Take sources of calcium at varying times of the day since the body can only absorb a fixed amount of calcium at a time through the gut.
Calcium Citrate
This supplement contains a better absorbed form of Calcium ( citrate ) along with Magnesium. Note that each tablet contains 300 mg which is equal to a serving size of probiotic fermented dairy so depending upon you diet you may need none to four a day aiming for 1,200 mg a day of calcium total.
Again, aim for obtaining most of the calcium requirement of 1200 mg per day through diet and use supplements to cover the shortfall. One serving of fermented probiotic dairy for instance would contain approximately 300 mg of dairy.
Click to Read Scientific Study
Vitamin D3 with Vitamin K:
90 % of Vitamin D3 is obtained through sun exposure. It can also be found in fatty fish and eggs. Vitamin K, found in fermented foods and cheese, also plays a role in the development of new, stronger bone. I recommend that clients age 50 plus are recommended to add Vitamin K to D3 to ensure that Vitamin D3 and Calcium are shuttled more effectively into bones.
- Product: Webber Naturals Vitamin K2 with D3, 60 Softgels, Helps Support Bones, Teeth, and Immune Function, Gluten & Dairy Free-Canadian
Click to buy on Amazon
Click to Read Scientific Study
Osteoarthritis / Age Related Degenerative Conditions
Collagen Powder: To Strengthen Connective Tissue
Collagen is a protein that provides structure to your skin, hair, and joints. As we age, our body's natural collagen production decreases, leading to wrinkles, sagging skin, and joint pain. Marine Collagen is superior to Bovine Collagen .Collagen Powder contains amino acids including Glycine, Proline, and Hydroxyproline, which further stimulate the production of Hyaluronic Acid enhancing skin hydration and elasticity.
Click to read Scientific Study for Skin Aging
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Osteoarthritis
Hyaluronic Acid: To Support Cartilage, Skin, and Synovial Fluid Within Joints
This hyaluronic acid capsule is sourced from bacteria and also contains vitamin C, which is an essential cofactor for the production of hyaluronic acid and collagen within the skin.
- Product: Nutridom Hyaluronic Acid 200mg with Vitamin C 150mg, All Natural, Non-GMO, Vegan, Gluten-free, Dairy-free, and Soy-free
Click to buy on Amazon-Canadian
Sarcopenia / Loss of Muscle
Plant Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Click to Explore Purely Inspired Organic All In One - Vanilla-Canadian
Click to Explore Purely Inspired Organic All In One - Chocolate-Canadian
Click to read Protein Leverage Hypothesis
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Sedentary Lifestyle / Lack of Exercise
Although not mutually exclusive , exercise can be categorised into types which have distinct benefits.
Resistance Training: Gain muscle and burn more calories at rest
Aerobic Exercise / Cardio: Improve heart health and burn more calories during exercise
Non Exercise Activity: Burn more calories while not actively exercising
HIIT Exercises: Heart Health and Longevity
Plyometric Exercises: Best for Bone Strength
Isometric Exercises: Best for Blood Pressure and balance.
Active Sports: Heart health, longevity and bone strength
How much should you exercise? Minimum 1.5 hrs a week is recommended but this is a minimum.
I recommend dividing the week into alternate Muscle building and Fat losing days, 4 days of resistance exercise and 3 days for Cardio for instance, ideally alternating to give 48 hrs rest to the relevant muscle groups.
Exercise can be done in longer sessions at the gym for 45-60 minutes at a time or in the form of 'exercise snacks' at home e.g. 15 minute sessions thrice a day.
When doing resistance training one should aim to stimulate most target muscle groups over the group.
For example a person going to gym thrice a week would do a 'full body workout' while a person going six days a week may prefer a split doing different exercises alternate days, again in order to give 48 hrs rest to each muscle group for recovery.
Exercise snack at home should also aim to use compound exercises to stimulate multiple muscle groups simultanously.
Examples here are generic but it is natural that males may prefer to work more on upper body and females on lower body. From a metabolic point of view it doesnt make a difference, improving muscle to fat ratio is what matters to metabolism.
Therefore two examples of exercise splits can be
Gym 3 Times a Week
Monday / Wednesday / Friday: full body gym split . Upper body push, Core, Upper body pull, Legs
Tuesday / Thursday / Saturday: Focus on Cardio. Eliptical / Treadmill / Cycle / Walking / Swimming etc
Gym 6 Times a Week
Since each muscle group requires 48 hrs of rest ideally, it would be best to follow a different split.
Monday / Wednesday / Friday: Upper body push and Core Exercises followed by Cardio
Tuesday / Thursday / Saturday : Upper body pull and Legs followed by Cardio
Aim to do a minimum of 9 Sets per exercise per week for gains
For muscle hypertrophy aim for Rep range of 6-12 per set. However, this could be as high as 20 if light weights are ideal due to injury etc.
Rest 1.5 to 2 minutes before sets.
After doing an exercise at a certain weight and rep range for that week, aim to increase either the number of Reps by 2 or weight by next notch up once already at the top end of hour Rep Range.
Home Routine:
Monday / Wednesday / Friday: Push Ups / Crunches / Pull Ups / Squats
Tuesday / Thursday / Saturday: Jogging / Stationary Bike / Epiptical / Walking etc
or
Monday / Wednesday / Friday: Push Ups / Crunches followed by Cardio
Tuesday / Thursday / Saturday: Pull Ups / Squats followed by Cardio
It is also important to follow the principles of progressive overload in order to see gains
Example Exercise for these Splits :
Upper Body Push :
Push Ups
Above Shoulder Kettle Raise
Triceps Exercise with Resistance Bands
Click to Explore GoFit Power Loop Resistance Bands - Training Pack
Bench Press
Above Shoulder Dumbell Raise
UPPER BODY PULL
Pull Ups
Click to Explore GoFit Elevation Chip Up Station & Bar – No Screw At Home Door Frame Pull Up Bar
Dumbell and Kettle Ball Curls
Resistance Band Curls and Extensions
Click to Explore Extreme Pro Gym Set by GoFit
Barbell Curls
Explore Soozier barbells & weights
Explore Multi functional Home Gym
Core Exercises for Lower back and Abs
Ab Rolls
Rows
Lower Body
Leg Extensions and Flexions
Glute Exercises
Click to Explore GoFit Adjustable Ankle Weights
Explore Leg Training equipment
Cardio / Aerobic and Lower Body
Skip Rope
Click to Explore GoFit Beaded Jump Rope
Cycling
Explore Soozier Exercise Bikes
Walker
Lunges, Single Leg Squats, HIIT Workout
Click to Explore Stepper Platforms
Click to explore stepper equipment
Increase Non Exercise Activity
Walking treadmill
Mini Eliptical
Under desk pedal
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Increase Activity through Sports
Click to explore boxing equipment
