Dr Libby Weaver - Dr Libby

Where are you getting your nutritional advice?

April 23, 2024April 23, 2024 by Dr Libby Weaver

In a world where anyone can broadcast their advice, distinguishing between helpful guidance and misleading fads can be challenging. While not to diminish the value of shared personal experiences in nutrition, which can indeed be helpful, I also urge you to critically evaluate where you source your nutrition-related information. Especially when it is presented as a universal solution by those potentially lacking the necessary expertise.

The digital era allows both qualified and unqualified individuals to share advice, leading to a double-edged sword of information availability. This widespread sharing can sometimes undermine the credibility of trained professionals, who may know the biochemical pathways of nutrients but lag in practical, contemporary dietary advice, occasionally promoting outdated options like processed cereals. Yet those who aren’t trained, may not know or understand the full impact of what they are recommending as something that has worked for them, on someone else’s unique biochemistry.

Consider the popular shift toward intermittent fasting. There are different approaches to intermittent fasting and in some of them it’s suggested you eat 500 calories a day for two days out of the week. If this is a day where you don’t have much on and you’re not using your brain very much, that might be okay. Yet, if it’s on a day where you’re particularly busy, or you have so much on your mind and you’re juggling a lot, or a day where you’re going to the gym or doing some other kind of exercise, it wouldn’t be wise or even healthy for you to eat only 500 calories. We forget that the brain uses a huge amount of energy to run so many functions in our body, and also enables us to make decisions and allows us to concentrate.

Also, when we restrict our caloric intake to lower than 1200 calories per day, it is very hard, if not impossible, to meet our micronutrient needs – all the vitamins and minerals we get from our food. It’s the micronutrients that allow us to convert what we eat into energy so we can enjoy our days feeling vibrant. We also need these micronutrients to drive all the biochemical pathways in our body that allow everything to work incredibly well and none of that can happen when we’re not eating enough food. It’s nuances like this that underline the risks when non-experts guide others without a comprehensive understanding of nutrition and what an individual needs.

Another form of intermittent fasting involves restricting the eating window in your day and extending the length of time you go without food. Not very long ago, we did this naturally, as we ate dinner, went to bed and then broke our fast with our morning meal. It’s likely that one of the reasons intermittent fasting has become so popular is that the length of the time between dinner and breakfast became briefer and briefer for many people, as it’s easy to have cupboards containing sweet, ultra-processed foods that beckon us at night and if not, we can zip to the petrol station and grab a chocolate bar and a packet of chips at midnight if that tickles our fancy. The hijacking of our brain by components (ingredients) in ultra-processed ‘foods’ (junk) now means that, other than Labradors (and I say that with fondness), we are the only species who needs to be told to stop eating at a certain time, and also when it’s ok to start again. A huge reason for this is that too many of us no longer eat in a ‘species-specific’ way. Studies show that on average, about 65 percent of the contents of our shopping trollies are made up of ultra-processed foods. That’s why an incredibly helpful first step to take to regaining the capacity to hear your own satiety and hunger cues is to simply focus on eating food, not junk. As an aside, I don’t share this as a criticism of an intermittent fasting approach if it fosters exceptional health for you. It’s simply an example of dietary information shared that often requires tailoring to an individual rather than a blanket approach.

The main problem I see with following advice outside of yourself – especially when it comes from places like social media is that none of it teaches you to tune into how your body is feeling on any given day. If you were truly in touch with your appetite, you would notice there are days when you’re naturally not that hungry and others where you feel like you need more, and if you no longer notice this, it can be a sign that you’re experiencing insulin resistance and/or leptin resistance – biochemical shifts that can be addressed if you know they are happening.

In my view, a healthy relationship with food centres on nourishment rather than stringent diets. By listening to our bodies, we can understand what truly nourishes us and what doesn’t. Our bodies react uniquely to different foods, providing direct feedback through symptoms and energy levels. This personal insight is invaluable and I encourage you to trust yourself again.

As we navigate this ever-expanding sea of information, remember: the most reliable advice often comes from your own experiences and how your body feels post-consumption. Use your energy levels as a barometer for what foods serve you well. Engaging honestly with yourself about your dietary choices requires courage, but it fosters a deeper understanding and appreciation of how your body responds to different foods.

Let your body be the ultimate guide to your nutritional needs, rather than relying solely on external sources. By tuning in to your own physical responses and respecting your unique health history and current conditions, you empower yourself to make informed, beneficial nutritional choices. This approach not only simplifies the complex world of dietary advice but also helps you to maintain a physically and emotionally nourishing lifestyle in a way that’s tailored just for you.

The lesser known factors that contribute to weight gain

April 23, 2024 by Dr Libby Weaver

When it comes to managing our weight, we often find ourselves circling back to the familiar touchstones of diet and exercise. Yet, beyond these more common paths are a host of subtle forces quietly influencing whether the body gets the message to store or burn fat as a fuel. Unveiling these covert influencers offers not just insight, but empowerment, arming us with the knowledge to make nuanced decisions that enhance our health and lifestyle. As we peel back the layers of conventional wisdom, we discover that managing weight is more commonly much more that what we eat or how much we move – it’s about understanding the hidden dynamics at play.

Sleep

While we slumber, our bodies are anything but idle. Sleep regulates myriad biological processes, including appetite hormones. Lack of sleep disrupts the balance between ghrelin and leptin, hormones responsible for hunger and fullness respectively. Plus, when we’re tired, our body looks for ways it can boost our energy. Consequently, sleep-deprived individuals may find themselves reaching for snacks more frequently – particularly carbohydrate-rich foods that give the body a quick energy source. If sleep is an ongoing battle for you, I encourage you to explore what might be disrupting it for you and do your absolute best to make changes that support more restorative sleep. These tips are a good place to start.

Stress

In today’s fast-paced world, for many people stress is as ubiquitous as the air they breathe – and it is most often, ongoing. Chronic stress triggers the release of cortisol, a hormone that can lead to overeating, as well as a preference for poor quality, carbohydrate-rich foods (think ultra-processed foods). Stress can also impact sleep and our mindset, which can make us less inclined to engage in physical activity. To address stress effectively, it is essential to consider how our perception contributes to our stress levels. Because it’s not just the external events themselves but how we interpret and react to them that determines our stress response. It can also help to incorporate stress-reduction techniques such as mindfulness, meditation, and regular physical activity into our daily routines. Engaging in these practices can help moderate cortisol levels, improve overall mood, and enhance our capacity to make more nourishing and health supporting choices.

Gut health

Our gut hosts a complex community of bacteria that significantly influences our health, including our weight. An imbalance in this microbiota can affect food preferences, nutrient absorption, hormone regulation, neurotransmitter production, and even the extraction of nutrients from food. Factors such as antibiotic use, dietary choices, and stress can impact microbial balance, underscoring the importance of maintaining gut health through focusing on eating primarily whole real food and minimising junk.

Caffeine

Caffeine acts on the adrenal glands, via the brain, by stimulating the production of adrenaline. When adrenaline is released, your blood sugar elevates to provide more energy, and your blood pressure and pulse rate rise to provide more oxygen to the muscles, which tense in preparation for action. Blood is diverted away from digestion, and reproductive functions are down-regulated since they use a lot of energy and are not necessary for our immediate survival, given the impending ‘threat’.

Whether your adrenaline production is the result of real or perceived stress, or simply the result of your caffeine intake, caffeine, via stress hormones and coupled with the response of your nervous system, can lead to fat storage, because insulin — the energy/fat-storage hormone — will first convert unused glucose from your blood into glycogen and store it in your muscles and what is left over will be converted into body fat. Consider whether caffeine really is benefiting your health and try to stick to no more than one cup (one shot) of coffee a day or take a break and see if it makes a difference.

Synthetic chemical load

Over the last fifty years, the array of synthetic chemicals used in consumer products, agriculture, and industry has grown exponentially. Synthetic chemicals are now widespread in everything from the detergent that cleans our clothes to the preservatives in our food and the pesticides sprayed on our vegetables. Many of these substances are known endocrine disruptors, that mimic hormones in the body and meddle with our metabolic health. Plus, they add significant load to our liver as they require detoxification. Hormonal imbalances and an overwhelmed liver are two factors that contribute to the body getting the message to store rather than use fat, so reducing your synthetic chemical load can be an important part of any weight loss journey. While complete avoidance of these chemicals is nearly impossible, we can make informed decisions about what we choose to consume, clean our homes with and put on our skin to reduce our overall load. Do your best with this and then after a while, stretch a little further.

The hidden battle: understanding Chronic Fatigue Syndrome

April 9, 2024April 9, 2024 by Dr Libby Weaver

By Jenny Brooks, Senior Practitioner at The Dr Libby Clinic.

In modern life, where the pace rarely slows, the term “exhaustion” has been casually woven into our daily lexicon. Yet, there lies a profound difference between the tiredness felt after a day’s labour and the often misunderstood condition known as Chronic Fatigue Syndrome (CFS). What I get asked most is how do I know if the exhaustion I feel is becoming chronic fatigue?

Let’s first establish that CFS is not just tiredness or intermittent levels of exhaustion. Far from mere lethargy, someone experiencing CFS tends to find every task – no matter how small – insurmountable. They’ll need to have a rest after taking a shower or dropping the kids to school. Doing the groceries may end with a sore throat or the simple act of hanging washing will leave muscles aching.

Diagnosing CFS

CFS is an illness characterised by multifactorial symptoms and causes, making it a chameleon of disorders. It manifests as a dysfunction of the central nervous system, impacting mood and affecting sleep, resulting in pain, neurocognitive ability, and fundamentally, fatigue. This variability in symptoms renders CFS challenging to diagnose as there is no specific test. It tends to be first considered after ruling other illnesses out. Nevertheless, the growing prevalence of CFS has necessitated a clinical framework for understanding and addressing it.

Diagnosing CFS involves identifying a constellation of symptoms persisting for more than six months, including unexplained fatigue that’s not alleviated by rest, muscle pain, impaired memory, and more. This illness often leaves individuals grappling with severe cognitive disruptions – up to 85% report difficulties in processing information, concentration, and memory, all intertwined with physical discomfort.

Tracing the roots

CFS doesn’t emerge from a vacuum. It often follows a labyrinth of causative factors, with a significant proportion of cases traced back to infections – viral or bacterial. Stress, sleep deprivation, and exposure to toxins also play critical roles in the genesis of CFS. Understanding these triggers is crucial for recovery, hinting at a path tailored to the origin of one’s illness.

The journey to recovery

Recovery from CFS unfolds in three stages: moving from depletion to boosting cellular energy systems, and eventually addressing broader health issues specific to the individual. This journey is as diverse as the sufferers themselves, necessitating a bespoke approach. Uncovering how the illness first began will determine the path to recovery.

The cornerstone is commonly stress management, an endeavour easier said than done in a society that glorifies perpetual motion. For someone with CFS, recovery demands a re-evaluation of one’s priorities and boundaries across all life facets, from work to social engagements, movement to daily activities. Sleep hygiene, focused attention on single tasks, nutritional adjustments, and hydration also form the pillars of a recovery strategy. Additionally, nutritional supplements, under professional guidance, can offer significant benefits or sufferers can simply start by removing stimulants such as coffee and refined sugars, alongside a focus of eating food (real food), not junk.

The undeniable link between thyroid hormones, energy & metabolic rate

April 9, 2024 by Dr Libby Weaver

When it comes to the thyroid gland, most people’s understanding is often limited to its influence on weight – an oversimplification of its critical role in our wellbeing. This small, butterfly-shaped gland nestled in the front of our throat does far more than tip the scales; it’s pivotal in regulating our energy levels and metabolic rate. The reason thyroid hormones are so intricately linked to weight loss or gain is because of the way they drive metabolic rate – every cell in the body needs them. This then impacts on whether you experience an availability of energy or not. While a deep, unrelenting fatigue or a “tired but wired” feeling can be the result of a wide variety of body systems or organs not working optimally, a tiredness-in-your-bones-type feeling can certainly be related to poor thyroid function. Here’s how it all works.

A growing number of people in developed countries are experiencing thyroid problems. Some have a fully developed disease, such as hypothyroidism, Hashimoto’s thyroiditis, hyperthyroidism or Graves’ disease. With the latter two conditions, there is an increase in the metabolic rate, which can create an intense feeling of energy. (Some people describe it as a hyperactive or anxious feeling that they can’t control.) For others, however, their thyroid gland simply isn’t working optimally, which may be due to any of a variety of causes —nutrient deficiencies, the overconsumption of substances that can interfere with optimal thyroid function, excess estrogen and a lack of progesterone, or infection. Autoimmune diseases of the thyroid have increased significantly in the recent past as well. Let’s explore this gland, how it works and how it impacts on energy and metabolism.

The thyroid gland

The thyroid gland is part of a sophisticated network involving other glands. It begins with a chain reaction that starts in the brain and ends with the release of hormones that either boost our energy or slow us down. This cascade is essential for our day-to-day functioning, affecting everything from our heart rate to how well we sleep. This means that if there is a problem with thyroid hormone levels, or with debilitating symptoms indicating something with thyroid function is awry, then it is essential to get to the heart of the matter so that treatment can be appropriately targeted. Understanding the road into a dysfunction in the body is critical, as correcting this is the road out.

The thyroid function cascade begins with the hypothalamus, a region in the brain that makes a hormone that sends a signal to the pituitary gland, also in the brain. The pituitary then makes a hormone called thyroid-stimulating hormone (TSH) that signals the thyroid to make one if its hormones, known simply as T4 (thyroxine). T4 is found in the blood in two forms, namely “T4” and “free T4” (FT4). They are the same hormone, except that FT4 is “free” to enter tissues while the other is bound up and unable to enter tissues, which is where the work needs to be done. However, as T4 and FT4 are inactive hormones, they must be converted into the active thyroid hormone called T3 (triiodothyronine). It is T3 that helps you feel energised, drives your metabolic rate, helps to regulate your temperature and sensations of heat and cold, and contributes to your capacity to use body fat efficiently as a fuel.

Thyroid nutrients

The production of thyroid hormones is heavily dependent on a number of nutrients: iodine, selenium, zinc and iron. Unfortunately, modern diets and also soil often lack these critical minerals, contributing to potential thyroid issues, that in their right amount, help to generate an energised feeling and literally light up your metabolic rate. Iron is another mineral critical to the creation of healthy thyroid hormone production, yet iron deficiency is the most common nutrient deficiency in the world. There are numerous reasons for this, including: inadequate dietary intake; poor absorption due to (for example) poor gut function; gluten intolerance; coeliac disease; eating calcium-rich foods at that same time as iron-rich foods, as iron and calcium compete for absorption and calcium wins each time, as it is a bigger molecule; regular, excessive menstrual blood loss; or infection. Helicobacter pylori is a common one that sequesters iron for its own use. Stress can be another contributor as when someone has chronically elevated cortisol, instead of T4 being converted into the active T3 hormone, too much gets converted into reverse T3 (rT3), which creates an additional problem for great energy, not to mention a healthy metabolic rate, due to rT3 taking up receptor site positions where T3 is supposed to bind.

The role of the mitochondria

Thyroid hormones are like the spark-plugs of the body. They ignite the body’s metabolic activities, driving everything from how quickly we use calories to how efficiently our heart beats. When thyroid hormone levels aren’t optimal, it’s akin to a car running without all cylinders – everything from digestion to muscle strength can be affected.

Thyroid hormones increase the metabolic rate, as well as speed up the rate of oxidation occurring in the body. (Remember, the oxidation process generates free radicals, and antioxidants are required to stop the free radicals from damaging body tissues.) The metabolic rate, in turn, impacts on every process of body functioning. This includes the metabolism of fats, carbohydrates and proteins, digestion and cardiovascular health. It affects DNA and protein synthesis, body weight, heart rate, blood pressure, respiration, muscle strength, sleep and sexual functioning, to name, in particular, a few. Thyroid hormones impact on every body system, and energy levels are compromised when levels fall too low.

To be somewhat more specific and yet still keep this description relatable, the mitochondria, which are the energy-producing units of the cell, respond to the active thyroid hormone T3 by making adenosine triphosphate, or ATP, in the biochemical pathways known “as glycolysis and the carboxylic acid cycles”. These processes require many nutrients, including a range of B vitamins and iron. This amazing process produces ATP, the actual substance the body uses to power its many actions.

Once ATP is formed in the mitochondria, the cells must also be able to use it effectively. So the ATP is converted to another substance called adenosine diphosphate (ADP), which must then be recycled back to ATP. Yet again, many nutrients are needed to utilise ATP efficiently and recycle it properly. If any of the nutritional factors are lacking, thyroid hormones will be ineffective in increasing energy production. Reason again why nothing in the world can replace consistently eating nutrient-dense food.

Towards a healthier thyroid

While the mechanics of thyroid function might seem daunting, the pathway to supporting this gland is less so. Incorporating a nutrient-rich way of eating, paying attention to potential symptoms of dysfunction, and seeking professional advice when necessary can all contribute to better thyroid health and, by extension, a more vibrant life.

Rethink that drink: the true impact of alcohol on hormonal health

March 26, 2024 by Dr Libby Weaver

Ever wondered if your evening glass of wine might be affecting more than just your mood?

The idea that your casual drink could influence your body’s hormonal balance, leading to symptoms like premenstrual syndrome (PMS) or hot flushes, might initially seem far-fetched. Yet, this connection becomes clearer once you consider the central role of the liver. This vital organ not only helps detoxify alcohol but also plays a major role in sex hormone metabolism, including estrogen.

How much is too much?

With the myriad of health messages about alcohol we encounter, it’s understandable to feel uncertain about how much is too much. This query grows increasingly relevant in light of the World Health Organisation’s (WHO) recent revision of its guidelines, unequivocally stating that “no level of alcohol consumption is safe for our health“. This bold assertion underscores a stark reality: while pinpointing a universally ‘safe’ level of alcohol intake is elusive, the correlation between quantity consumed and risk is clear—the more you drink, the higher the risk, making moderation or abstinence the safer choices.

The WHO’s stance is rooted in a comprehensive review of the latest research, which highlights alcohol’s contribution to a range of health issues, from acute conditions to chronic diseases. The organisation’s revised guideline serves as a sobering reminder of alcohol’s far-reaching impact on health, extending beyond the liver to include increased risks of cardiovascular diseases, certain cancers and mental health disorders, among others.

This guidance, however, does not exist in a vacuum. It’s complicated by the fact that alcohol’s effects are not uniform across all individuals. Our unique biochemistry, genetics, and lifestyle choices – from our diets (how we eat) to our stress levels and physical activity – play significant roles in how our bodies process alcohol. What might be a relatively harmless amount for one person could be detrimental for another, making personal judgement and health advice crucial components of informed alcohol consumption.

The question of how much is too much, therefore, does not have a one-size-fits-all answer. It’s about making informed choices based on a comprehensive understanding of the risks, your personal health, and your lifestyle. When it comes to your hormones, it’s really the overall health of your liver that plays a key role in whether a glass or two of your preferred alcoholic beverage will cause hormonal chaos, or not.

How does alcohol affect your hormones?

Alcohol is a substance that is so harmful to our body that if it were to accumulate in your blood it would kill you. I don’t say that to scare you, it’s simply a fact – the human body cannot eliminate alcohol itself. Because of this, no matter what else the liver also has to detoxify and prepare for elimination, alcohol is the number one priority. It must convert the alcohol into acetaldehyde, which is then converted into carbon dioxide and water, the latter of which can be excreted. This is true for whatever form the alcohol comes in – beer, wine and spirits. A standard drink is considered to be anything containing 10 grams of alcohol. In New Zealand and Australia, examples of such include a 330ml bottle of 4% beer, one 30ml nip of spirits, 170ml of champagne, and a measly 100ml of wine, which is about four sips. In other words, it is so easy to knowingly or unknowingly overconsume alcohol.

The liver is also responsible for metabolising substances that the body makes which, once they’ve done their job, it no longer needs – including estrogen. Once a unit of estrogen has exerted its effects, it is transported to the liver where it has to be detoxified (changed) so that it can be excreted. There are two main phases to this detoxification process the liver is responsible for. Over time though, some of the liver detoxification pathways – particularly the phase two pathways – can become congested, just like traffic on a motorway. Where once substances flew through the liver at 100 kilometres per hour, they now crawl through at 20 kilometres per hour, for example.

When this process becomes terribly overloaded from years of too much chardonnay and biscuits, (or more precisely, from alcohol, trans fats, or the by-products of an unfavourable gut bacteria profile or bowel congestion (as can occur with frequent constipation), a useful way to imagine what happens is this: the estrogen will undergo its first stage of change (phase one), but there is no room on the second stage highway (phase two). As a result, this slightly changed form of estrogen has a tendency to be recycled back into the bloodstream. Recycling of estrogen (not what you want) can also occur when the gut microbiome contains too many species that make an enzyme called beta-glucuronidase. Eating more vegetables helps much of this.

When there is significant estrogen recycling occurring, your body is faced with both the new estrogen it continues to make from your ovaries (if you are still menstruating), your adrenal glands, body fat cells, as well as the recycled form. Plus testosterone (which men and women both make) can be easily converted into estrogen, more so when there is insulin resistance also present. This can lead to excess estrogen which can contribute to challenging symptoms like PMS/PMT, heavy, painful periods, pre-menstrual migraines and headaches, bloating and fluid retention, as well as a challenging perimenopausal transition.

So, what’s the answer?

You don’t need me to tell you whether you need to drink less alcohol – you know in your heart if this is true for you. So many people tell me they know they need to drink less alcohol, but they just can’t seem to do it. They say they lack the motivation or willpower. But it’s not willpower that is needed – it’s an understanding of why we do what we do, despite knowing what we know; an understanding of what is driving our behaviour. When we understand the interplay between our beliefs and values, our biochemistry and our nutritional status, we get an appreciation for the absolute miracle the human body is – who we are – and making choices that support our health can become effortless from this knowing. As can exploring the conscious and unconscious benefits we perceive we are getting from continuing to drink the way we currently do.

Be honest with yourself about how much you drink and whether your alcohol intake may be affecting your health – hormonal balance included. Start by aiming for more alcohol free days than you’re currently having and slowly increase these as you get used to consuming less. If reducing your alcohol intake or eliminating feels impossible, I encourage you to examine your relationship with it and reflect on what might be driving this.

Please note, support is always available: Counselling online in Australia or Alcohol Drug Helpline in New Zealand.

Debunking common nutrition myths

March 26, 2024 by Dr Libby Weaver

In the realm of food and nutrition, separating fact from fiction can sometimes feel like navigating through a maze. Let’s clear the air around some of the most persistent nutrition myths, offering insights that are both accessible and grounded in scientific understanding. Some of these will likely be stronger than others in your mind, and the nutrition messages of the time when you were growing up, can have lasting lousy effects. For example, I have had many, many patients over the years who remain fearful of eating dietary fat, having grown up during the low fat era.

Myth 1: Eating fat leads to weight gain

The fear of fat is a relic from the days when low-fat, high-carb diets were all the rage. Yet, the belief that dietary fat is a direct ticket to weight gain persists. It’s crucial to understand that not all calories are created equal, and nutritious fats are vital for our wellbeing. Foods rich in monounsaturated fats like avocados and olives, and those rich in omega 3 fatty acids including lamb brains and oily fish, are not just good for us—they’re essential. They support heart health, reduce inflammation, and help maintain healthy cognition. Incorporating nutritious fats into your diet isn’t a misstep; it’s a move towards optimal health.

Myth 2: Carbs are the devil

Carbohydrates have also been vilified, with diets promoting low-carb lifestyles gaining popularity. However, labelling all carbs as harmful oversimplifies the complexity of how our bodies use food for energy. All starches and sugary foods are broken down to glucose. That glucose then moves from your gut to your blood and insulin’s job is to move it out of there. The glucose fuels the activities of cells and leftovers are stored in your liver and muscles (as glycogen) as fuel for later and to help maintain blood levels overnight. Trouble is, when we eat junk which is knowingly or unknowingly very high in carbs that will illicit more glucose than you require or can store, insulin will pop those leftovers into your body fat. The carbs themselves are not the problem – the amount we’re consuming can be as can the source of them. A potato and a banana aren’t the problem – the junk is. It’s not about eliminating carbs but focusing on quality and working out the ratio that works best for your unique biochemistry.

Myth 3: Eggs are bad for your cholesterol

Eggs have been unfairly demonised for their cholesterol content, leading many to avoid them or worry about how many they eat. However, most of the cholesterol in our blood is produced by the liver, not derived from our diet. Cholesterol is also vital to our health – most of it is in our brain and is crucial for memory, nerve firing and cognition. It is also the building block of our steroid hormones that give us energy and vitality: estrogen, testosterone and progesterone, for example. Rather than banishing eggs, focus on a way of eating that is focussed on food (not junk), including plenty of green leafy vegetables, to provide your liver with some of the support it needs.

How to reduce free radical damage

February 29, 2024February 28, 2024 by Dr Libby Weaver

Humans stay alive through a process called respiration, meaning that we breathe in oxygen, and we exhale carbon dioxide. If you could see oxygen in space, it is two Os (oxygen molecules) stuck together. When we breathe, oxygen splits apart, forming two single oxygen molecules. Known as free radicals, they have the potential to damage your tissues.

The way it works is as follows. The antioxidant donates one of its oxygens back to the free radical, and they pair up. Oxygen is then content again as it has its buddy back, and damage to your tissues is avoided. We generate more free radicals in response to our exposure to pollutants and anything that increases respiration.

To understand one powerful way free radicals can damage our tissues, imagine a blood vessel leading to your heart. A free radical zips about through the blood and suddenly does a dive-bomb and makes an indentation in the wall of the vessel. It resembles the divot in the grass beneath a golf swing that has taken too much soil with it. The damaged vessel sends out a cry for help, signalling that it is damaged, and, in this case, cholesterol wants to be the hero. Cholesterol behaves like a band-aid in this situation, and it comes along and sticks itself on top of the injured site. It then sends out a message to all of its cholesterol friends to join the band-aid party, and they come along and stick themselves over the top of the first cholesterol globule that arrived. The cholesterol piles up, and it oxidises and hardens. This is called atherosclerosis or plaque, and it narrows the interior of the arteries.

Where once the blood could flow through a wide, open vessel, it now has a very narrow, restricted path to weave. Your blood is the only way oxygen and nutrients get around your body. Your heart is a muscle, and it needs both oxygen and nutrients to survive. If it is starved of either of these for long enough, this is one mechanism that can lead to a heart attack. Please note, “rubbish” can also accumulate in the walls of the vascular system, creating a major risk for heart disease and stroke, not just inside the vessels.

The good news, though, is that there is much you can do to reverse the build-up. The hardened, built-up cholesterol is, in part, LDL cholesterol, which is why it is commonly known as “bad” cholesterol. “Good” cholesterol (HDL cholesterol) comes along and unsticks each globule of cholesterol and carries it off to the liver, which plays a significant role in the energy we experience, as well as cholesterol management. The best way to imagine this all occurring is this: the cholesterol that was unstuck from the pile within the blood vessel arrives at the front door of the liver to undergo its detoxification process, and, when the liver is functioning well, the cholesterol is processed, excreted and gone forever. However, if the liver is loaded up with substances that it must prioritise higher up the detoxification order than boring old, homemade cholesterol, then the cholesterol is only partially detoxified, and instead of being excreted, it is reabsorbed back into the blood supply. This is one mechanism through which our blood cholesterol goes up and up and up. Cholesterol can also be elevated when thyroid function is poor and also remember, that the liver produces the bulk of the cholesterol inside us.

I don’t consider elevated total blood cholesterol a problem in itself, although there is certainly evidence to suggest that the ratio of small to large particle cholesterol is an important consideration in the management of excellent heart and vascular health. However, I do use blood cholesterol as a marker for liver health, and also to give me insight into whether the body is efficiently converting cholesterol into steroid (sex) hormones, which are also critical for energy and vitality. If blood cholesterol suddenly increases, to me this indicates that something has changed with the way the body is managing its level of blood cholesterol, and it is this mechanism that must be identified, as this is what needs correcting. The cholesterol then comes back down to the level that that this individual’s body functions best at. Your body has the most incredible capacity to heal and regulate itself — you just need to know which levers to pull.

Of course, another powerful way to reduce this issue is to counteract the potential problems that free radicals can create in the first place. One of the major ways the body defends itself from damage by a free radical is through the consumption of antioxidants. Antioxidant-rich foods are found in our coloured plant foods which is why it is so important to eat the rainbow. That antioxidants are found in our coloured plant foods is one of the major reasons why people like me bark on and on about the importance of amping up your vegetable intake!

Stress and exercise also play a role in our free radical production. While exercise is universally lauded for its myriad health benefits, it’s a double-edged sword when it comes to free radicals. Physical activity, especially when intense, increases oxygen consumption, leading to a rise in free radical production. Similarly, chronic stress triggers a cascade of biochemical reactions that not only heighten free radical generation but also weaken our antioxidant defences.

Understanding this nuanced relationship invites us to adopt a more holistic approach to managing free radical production. It’s not about shunning exercise – gosh no – but embracing it in moderation and incorporating practices that mitigate its oxidative stress. Strategies such as integrating antioxidant-rich foods into post-workout meals or snacks can help neutralise the increased free radicals produced during exercise. Foods high in vitamins C and E, selenium, and flavonoids can be particularly effective in bolstering our antioxidant defences post-exercise.

Managing stress through mindfulness practices, slow breathing, tai chi, yoga, or meditation can also significantly reduce the body’s stress-induced oxidative stress. These practices not only help in lowering cortisol levels, a stress hormone that can exacerbate free radical production, but also enhance overall wellbeing.

7 Sustenance tips for great sleep

February 29, 2024February 28, 2024 by Dr Libby Weaver

As the day winds down, the choices we make at the dinner table can significantly influence the quality of our sleep. Understanding how our evening meals interact with our body’s natural rhythms can help us drift off more easily and enjoy deeper, more restorative sleep. Here’s a closer look at how adjusting our dining habits can lead to better nights.

1. Protein at dinnertime

Protein-rich foods play a crucial role in preparing our bodies for sleep. They contain key ingredients that our bodies convert into hormones responsible for inducing sleep. Incorporating foods like chicken, fish, or eggs in your evening meal can subtly encourage your body to begin its night-time wind down. These foods are packed with amino acids, the building blocks of proteins, which play pivotal roles in various bodily functions, including the production of hormones and neurotransmitters that regulate sleep.

2. Notice how carbs affect your sleep

Minimising or avoiding carbohydrates for the last meal of the day has become popular. Some people feel better doing this and report sleeping soundly. What is less well known is that for others, this choice – eating low carb – will disrupt sleep. If your body has poor metabolic flexibility, if you don’t readily switch between glucose and fat being your dominant fuel to use (I talk about this in my first book Accidentally Overweight), when your blood glucose level falls low overnight, a surge of adrenaline is often produced to miobilise stored glucose (glycogen) from your liver and muscles, to top up your blood levels. Because adremlaine is your ‘get out of danger’ hormone, it wakes you up and you may struggle to get back to sleep. If this scenario resonates for you, incorporate some whole food carbs with dinner, such as potato, sweet potato, kumara, pumpkin, basmati or brown rice.

3. Minimise caffeine

Caffeine’s pervasive presence in our daily lives often masks its potent effects on our sleep-wake cycle. This stimulant, celebrated for its ability to ward off drowsiness and enhance focus, operates by blocking the action of adenosine, a neurotransmitter that promotes relaxation. As caffeine impedes adenosine’s natural build up and instructs the adrenal glands to make adrenaline, it consequently delays sleepiness and can significantly disrupt sleep quality. While many are aware of caffeine’s starring role in coffee, its stealthy cameo in chocolate, tea, soft drinks and energy drinks can catch many off guard, especially when consumed in the hours leading up to bedtime.

4. Keep dinner light and early

Digestion is an active process that requires a considerable amount of energy and bodily resources. When we consume a large or heavy meal shortly before bed, our digestive system is still in full swing as we try to drift off to sleep. This can lead to discomfort, heartburn, or indigestion, all of which are notorious for their ability to disrupt sleep. Moreover, lying down too soon after eating can exacerbate these issues. A lighter meal, by contrast, can be more easily and quickly digested.

The timing of this meal is equally crucial. Eating too close to bedtime can keep your body focused on digestion rather than resting. A general guideline is to finish eating at least two to three hours before bed, allowing your body ample time to digest the meal. This window not only supports the physical process of digestion but also signals to your body that it’s time to wind down, reinforcing your natural circadian rhythms and enhancing your overall sleep quality.

5. Go light on spice in the evening

While spices add a delightful vibrancy to our meals, igniting our taste buds with their complex flavours and aromas, their impact on our body’s readiness for sleep can be less than soothing. Spicy foods have the potential in some (not all) people, to disrupt the body’s internal equilibrium, leading to discomfort that is antithetical to the state of relaxation required for a deep, restful sleep. The capsaicin in spicy foods, responsible for their fiery heat, can increase body temperature and stimulate the digestive system, effects that are counterproductive to the cooling down process the body naturally undergoes in preparation for sleep.

6. Include tryptophan-rich foods in your evening meal

Tryptophan, an amino acid that serves as a precursor to serotonin—a neurotransmitter that’s later converted into the sleep hormone melatonin—is found in beef, lamb, pork, poultry and legumes. Of the legume family, chickpeas in particular, can offer a natural pathway to tranquillity. For those whose digestive systems can harmonise with the chickpea’s fibre content without experiencing discomfort or gas, this legume becomes an even more valuable component of the pre-sleep ritual. If chickpeas aren’t a friend of your digestive system, make sure other tryptophan-rich foods are present. Zinc is also needed for the biochemical pathway that produces melatonin, so beef and lamb have the added benefit of also containing this mineral in a bioavailable form.

7. Eggs and/or almonds may help

Rich in vitamin B6, eggs and almonds form a duo of unparalleled importance in the body’s preparation for rest. Vitamin B6 is not merely a nutrient; it’s a catalyst in the production of serotonin and melatonin, the hormones central to the regulation of sleep. Serotonin, known for its role in mood regulation, also serves as the precursor to melatonin, the hormone that adjusts our internal clocks and signals to our bodies when it’s time to sleep. Thus, the presence of vitamin B6 is crucial, ensuring the biochemical pathways leading to the production of these hormones remain fluid and unobstructed.

Cows and carbon

February 22, 2024 by Dr Libby Weaver

Recently, an article was published that caught my eye. The title read: “Organic meat production just as bad for climate, study finds”.

The analysis estimated the greenhouse gas emissions resulting from different foods and calculated how much their prices would need to rise to cover the potential ‘harm’ they cause by fuelling changes to the climate.

Yet, here’s what they missed with the aforementioned article.

If we only look at the scenario in terms of emissions, we are not considering the whole story. Cattle certainly belch methane, but this is part of a carbon cycle and this cycle is hugely important to the overall health of plants, and therefore to us as humans and every single ecosystem.

Here’s why:

Really think about ALL of that. It’s miraculous. And it all started with a cow’s belch.

An increasing amount of carbon can be sequestered in the soil when cattle are managed well. Then, the cow eats grass (carbon) and the cycle goes around again.

In Australia at the moment, carbon soil content is sitting between 0.7% and 3%. A wonderful farmer-led organisation called Carbon8 is supporting more and more farmers to transition to regenerative farming with the goal of rebuilding the carbon in the soil to a minimum of 8%. You can read about their great work here: www.carbon8.org.au

This remarkable biogenic cycle is worlds apart from extracting ancient carbon and methane from deep in the earth and introducing it to the atmosphere. That is not a cycle, it’s a concerning one-way street.

Rather than being reductionist in the way we view and approach incredibly nuanced and beautifully complex systems, let’s consider the natural cycles that foster soil, animal, human and atmospheric health. Sunlight, trees, grass and grazing animals – Nature at her best, doing what she has always done.

References and inspiration from: Diana Rodgers, Sacred Cow; Instagram: @sustainabledish and recent conversations with regen farmers.

The importance of zinc for men’s health

February 15, 2024February 13, 2024 by Dr Libby Weaver

Sometimes it’s the smallest of things that makes the biggest difference and this couldn’t be more accurate when describing the mineral zinc. This tiny substance is a vital cog in the machinery of human health, wielding an influence far greater than its humble presence might suggest. Used in over 300 biochemical processes in the human body, zinc is a key player in the immune system, digestion, cholesterol metabolism, liver health, stress response and fertility.

When it comes to men’s health, zinc plays a key role in processes that ensure vitality and robust immune function plus the maintenance of muscle strength and mental sharpness.

Zinc and testosterone

Zinc plays a crucial role in maintaining healthy testosterone levels, a hormone that governs not just sexual health but also affects muscle mass, bone density, mood and motivation. A deficiency in zinc can lead to a dip in testosterone levels, with potential impacts ranging from reduced libido to decreased physical stamina and lethargy.

Zinc and the prostate

Prostate health is of paramount importance, particularly in ageing men. Zinc, with its anti-inflammatory properties, is integral to prostate well-being. It may help in reducing the risk of conditions like Benign Prostatic Hyperplasia (BPH), characterised by an enlarged prostate. Regular zinc intake can be beneficial both as a preventive measure and in managing existing prostate issues.

Zinc in protein synthesis

Zinc’s role extends to the synthesis of proteins, essential not only for athletes but for everyone. It facilitates the breakdown of dietary protein into amino acids and their subsequent reconstitution into bodily proteins. This process is vital for muscle strength, cell repair, immune function, liver and overall health. Thus, optimal zinc intake is imperative for effective protein utilisation and creation in the body.

Zinc for hair health

Zinc’s importance in protein synthesis also benefits hair health, particularly for men concerned with hair thinning and loss. It aids in the production of keratin, a key protein for strong hair. Insufficient zinc can lead to weakened hair structure, exacerbating hair loss. Therefore, maintaining adequate zinc levels is crucial for hair vitality.

Zinc and reproduction

Zinc is also a linchpin in reproductive health, vital for the creation and maturation of sperm. Part of sperm structure literally relies on zinc. The mineral’s antioxidant properties help to protect these cells from oxidative stress, thereby maintaining their quality and viability.

Zinc and immunity

Beyond reproductive health, zinc is a stalwart supporter of the immune system. It orchestrates the body’s defensive mechanisms against infections and aids in wound healing. This is particularly pertinent in an age where our immune system has more to deal with than ever due to the myriad pollutants in our environment (in foods, drinks, air pollution, for example) coupled with consistent less nourishing lifestyle choices.

Zinc for mental health

Zinc also plays a crucial role in maintaining men’s mental health. Zinc is an essential nutrient for a healthy mood and there is robust evidence that it is beneficial in states of low/depressed mood. It’s not just the body that zinc fortifies, but also the mind.

Zinc for healthy cholesterol metabolism

Cholesterol is the building block of many hormones, including testosterone. Through a series of biochemical reactions, cholesterol gets converted into progesterone, estrogen, testosterone and cortisol. But in order for cholesterol to be efficiently converted into a hormone it requires zinc. If we don’t have optimal levels of zinc, the conversion of cholesterol into hormones can’t occur efficiently. In this way, particularly if linked with low testosterone, high blood cholesterol can be an indicator for zinc deficiency.

Unfortunately, these days, zinc is not as readily available in our food as it once was. The best source is oysters (do your best to ensure they are harvested from clean waters) – famously the poster child for zinc –. Next best are red meats– beef and lamb, while smaller amounts are found in eggs and seeds, like sunflower seeds. It’s important to note that zinc from plant sources is less readily absorbed due to the presence of phytates so those following a vegetarian or vegan way of eating will need to be particularly mindful of their intake.

The recommended dietary intake (RDI) for zinc varies by age and gender. Adult men need 14 mg per day, just to prevent deficiency so it has become a common nutrient insufficiency. While the body doesn’t need an enormous amount of zinc, consistent, daily intake is vital, as it is it used for so many important functions that it can easily be depleted, leading to symptoms that significantly detract from someone’s quality of life.