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 !
Reversal of Metabolic Syndrome is explained in this video
The following Supplements can be considered
Omega 3: LDL or 'bad' cholesterol is bloodstream is reduced by increased intake of 'good' cholesterol. Omega 3 also increases HDL and reduces Triglycerides
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.
- Once to Twice a day dosage sufficient for most people
- Click to Explore Webber Naturals Omega-3 900 mg Triple Strength, 120 Clear Enteric No Fishy Aftertaste Softgels, Supports Cardiovascular Health and Brain Function
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 to twice 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
Click to Read Scientific Study
Fibre: This not only acts as a 'mop' in the gut to reduce absorption of cholesterol and sugar, it also feeds the gut microbiome through 'prebiotic' action and improved metabolism
Fibre is essential for digestive health and can help regulate blood sugar levels, which is particularly important for women with PCOS who may be at higher risk for insulin resistance.
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 buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study demonstrating benefits of Green Banana Resistant Starch for Fatty Liver
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
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
Cholesterol Reduction:
Brand: PURICA Probiotic Cardio Formula, 30 Vegan Capsules - Digestive Balance & Immune System Boost - Dietary Supplement for Men & Women
Click to buy on Amazon-Canadian
Click to read study published in Cambridge University Press
Weight Loss:
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to buy 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
Gut microbiome is modulated positively by
- Increased consumption of:
- Fermented Foods
- Fibre
- Plant proteins
- And reduced consumption of:
- Refined sugars
- Saturated Fats
- Ultra processed foods
Brand: Culturelle Healthy Metabolism, Helps Maintain a Healthy Metabolism and Supports Good Health
Brand: Visbiome High Potency Probiotics, 112.5 Billion CFU Live, 60 Caps
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
Collagen Powder: To Strengthen Connective Tissue
Marine Collagen is more bioavailable than Bovine Collagen, and this product is even more bioavailable since it is derived from the scales of fish (which is better than products derived from skin). Collagen Powder contains amino acids including Glycine, Proline, and Hydroxyproline, which further stimulate the production of Hyaluronic Acid.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Osteoarthritis
Weight / Fat Mass / Waist Measurement Devices
Two days a week either in 5:2 pattern ( non consecutive days) or 60 hrs pattern ( consecutive days) I recommend a low calorie fasting mimicking diet. Rationale for this is explained in the following blog
https://www.healthgroupcoaching.com/articles/60-hour-fasting-mimicking-diet-challenge
As the saying goes, 'that which gets measured, gets done'. It is important to have tools to monitor the process whether weight, body fat or step count.
During an accelerated calorie deficit phase such as 60 hour 'Fasting Mimicking Diet'
Products which enable accountability by tracking progress
Activity Tracking Wearable
Wearable devices allow for easy tracking of daily steps and sleep quality.
Reduced Calorie Food Products and Tools for Low Calorie Cooking
While a whole food plant predominant mediterranean / pescatarian diet is best, food products are available which when substituted can reduce calorific intake significantly. These are particularly useful during times of a significant calorie restriction such as 'Fasting mimicking Diet' phase which I usually recommend for a period of 60 hours at a time.
https://www.healthgroupcoaching.com/articles/60-hour-fasting-mimicking-diet-challenge
Zero Calorie Electrolyte Replacement Drinks
For drinks Zero calorie electrolyte replacement products such as Gatorade Zero are particularly used at times of fasting or exercise. These provide necessary hydration and replenishment of salts without calories which allows the body to utilise stored energy within the body itself.
Click to buy Gatorade Zero Berry Electrolyte Beverage, 591 mL Bottles, 4 x 6 Pack
Click to buy Gatorade Zero Glacier Freeze Electrolyte Beverage, 591 mL Bottles, 4 x 6 Pack
Click to buy Gatorade Zero Orange Electrolyte Beverage, 591 mL Bottles, 4 x 6 Pack
Rice, Pasta & Spaghetti
Konjac is a carb used in South East Asia which has significantly lower absorbable carb and calorific content in contrast to standard carbs such as wheat, rice and rye. It has a high amount of non absorbable insoluble fibre relative to other carb sources. Products made from Konjac flour are often called 'Shitake' , 'Magic' or 'Skinny; rice , pasta, noodles etc. While not compulsory ( and generally not as tasty as the real thing admittedly ), these can help people on a weight loss journey satisfy cravings without costing calories.
Click to buy LIVIVA Low Carb Dried Shirataki Spaghetti Pasta (Pack of 6)
Dressings & Condiments
Walden Farms is a company which makes dressings, sauses and condiments which are near zero calorie. While not compulsory ( and generally not as tasty as the real thing admittedly ), these can help people on a weight loss journey satisfy cravings without costing calories.
Click to buy Walden Farms Chipotle Ranch Calorie Free Salad Dressing, 355 Grams
Click to buy Walden Farms Caesar Dressing, 355 Grams
Cick to buy Walden Farms Thousand Island Dressing
Click to buy Walden Farms Chocolate Syrup - 355ml Calorie Free
Click to buy Walden Farms Balsamic Flavoured Dressing
Click to buy Walden Farms Calorie Free Amazin' Mayo Sweet & Tangy - 12 oz - 2 pc
Click to buy Walden Farms, Peanut Spread Calorie-Free, 12-Ounce
Click to buy Walden Farms Calorie Free Barbecue Sauce - Original 12 fl oz Bottle(
Click to buy Walden Farms Chocolate Dip
Click to buy Walden Farms Bacon Ranch, 355g
Click to buy Walden Farms Pancake Syrup, 355 g
Click to buy Walden Farms Caramel Syrup, 355 g (Pack of 1)
Click to buy Walden Farms Caramel Flavoured Syrup
Click to buy Walden Farms Italian Dressing
Click to buy Walden Farms Maple Walnut Syrup
Click to buy Walden Farms Honey Dijon Flavoured Dressing
Click to buy Walden Farms Strawberry Syrup
Click to buy Walden Farms Maple Walnut Syrup 12 fl oz (355 ml)
Click to buy Walden Farms Calorie Free Dip Marshmallow -- 12 oz
SPECIAL CASES :
Peri Menopause
Phytoestrogen compounds can reduce symptoms related to estrogen deficiency
Soy Isoflavones
Soy isoflavones are plant-derived compounds with estrogenic activity, which can help balance hormone levels in wome. They have been shown to improve insulin sensitivity and reduce inflammation as well.
Dietary Sources: Soybeans, tofu, tempeh, soy milk, and edamame.
Click on links below to Explore
Click to Explore Natural Factors Soy Isoflavone Complex 50 mg-Canadian
Peri Menopause and Menopause
Herbal compounds including soy isoflavones and black cohosh aleviate symptoms of estrogen deficiency.
Click to Read Scientific Study for Diabetes
Click to Read Scientific Study for PCOS
Click to Read Scientific Study for bones
Borderline Raised Blood Pressure
Clients with borderline raised BP can consider swapping table salt Sodium Chloride with a salt replacement containing Potassium chloride. It is recommended that blood potassium levels are checked about two weeks after making the change.
Clients already on medication which raised potassium such as ARB's ( losartan & family ), ACE-I ( ramipril & family ) or Spironolactone among others ( always check with Pharmacist / Physician first ) should get blood potassium levels checked beforehand as well after 2 weeks after making such a change.
Patients with sub optimal kidney function also need to be mindful that renal excretion of potassium can be reduced in cases of chronic renal dysfunction and can lead to undesired accumulation of potassium in blood.
Click to buy Nu Salt on Amazon
If tolerated and instituted safely , replacing Sodium Chloride with Potassium Chloride has been shown to not just reduce BP but also reduce cardio vascular mortality long term.
Click to read study on effectiveness of Salt Replacement for CV outcomes
Kitchen Appliances for Low Fat / Low Calorie Cooking
The biggest contributor to excess calories is excess addition of fats in the form of oil, butter, ghee, coconut oil, palm oil, margarine etc. Food preparation techniques which promote the ingestion of whole foods which are not fried help with reducing calorie intake
Click to explore Instant Pots on Amazon
Click to explore Panasonic NUSC180B 2-in-1 Convection Steam Oven, Black
Click to explore Panasonic NNCD87KS 4-in-1 Combination Oven with Air Fry, Stainless Steel
Click to explore Hamilton Beach® Personal Blender with Travel Lid, 14 oz, Raspberry, 51131G
Click to explore Hamilton Beach Compact MultiBlend Blender/Chopper, Black, 52400
Exercise Devices which encourage regular activity
Click to buy TODO Mini Exercise Bike Pedal Exerciser with LCD Monitor for Leg and Arm Recovery
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Explore core exercise machines
Explore Leg Training equipment
Explore Multi functional Home Gym
Click to Explore Stepper Platforms
Click to explore stepper equipment
Click to explore boxing equipment
Explore Soccer / Volleyball / Badminton Nets
More Options for Walking Pads
Click to buy Sperax Walking Pad, 3 in 1 Under Desk Treadmill, Treadmills for Home