Reform Health Nutrition

02/09/2024

In an effort to push myself to learn more and continue to increase awareness of generalized health, I added a quick environmental stressor exposure assessment on my website.
If you're bored, give it a go!

Below you will find a general environmental toxin exposure assessment. This assessment is not meant to be comprehensive or replace medical advice. Any results should be discussed with a qualified health professional

11/02/2024

Reform Health Digest Issue 6 is out!

Click here to read it: https://docs.google.com/document/d/e/2PACX-1vT07m9qLlPdIQaDJ160wWfzrsx5rgtGng1ZOKKiW7sno9Frd2AWrOaO8-CciwSphajkxi94AYvyrM6-/pub

05/02/2024

Craving a soup because of this weather? Give this a shot:

Home Made Tomato Soup

Roast the following at 400 until lightly charred (~40 minutes):
3-4 Large tomatoes (large chunks)
1 clove of garlic (whole clove roots cut off)
I yellow onion (large chunks)
1 red bell pepper (large chunks)
1 large tbsp salt
2 tbsp olive oil (mixed with all veggies)

Blend veggies mixture in blender with:
1 tsp dried basil (or fresh)
1 tsp dried oregano (or fresh)
1 tsp pepper (or to taste)
2-4 cups Chicken Bone Broth (depending on consistency preference)
4-8 oz heavy cream (consistency and calorie preference)

Top with parmesan cheese

*flavor enhances as it sits*

25/01/2024

I don't subscribe to the idea that one diet is best and I love pushing the boundaries of conventional thought and medicine.

https://www.youtube.com/watch?v=L1mMnnyJrgk

Aim: To test the prediction -- consistent with the Lipid Energy Model (below) -- that adding carbohydrates (in the form of Oreo cookies) to an LMHR on a ketogenic diet would reduce LDL-C levels by a similar, or greater, magnitude than high-intensity statin therapy.

Findings: Oreo supplementation (12 cookies/d) lowered LDL-C by 71% (273 mg/dl) in just 16 days. Rosuvastatin (20 mg/d) lowered LDL-C by 32.5% (137 mg/dl). Thus, Oreos were ~2X as potent as high-intensity statin therapy for LDL cholesterol lowering in this LMHR subject.

The Why: The LMHR phenotype has much to teach us about human metabolism, and cardiovascular disease pathophysiology. It's a new frontier that deserves further study, for the sake of the patients with this phenotype and for pure scientific curiosity! This experiment will serve as 'productive provocation,' a form of 'legit-bait' that will hopefully help prompt discussions and larger-scale experiments that need to happen.

Paper link: [HERE]**Call to action** - Help us promote this line of research by copying the above link and including it in a post to social media, especially...

21/01/2024

Hey Everyone!

It has been a couple months of silence on my end and that has been due to various reasons (personal and business). Apologies

But good news, I'm back and will be posting more regularly with some new changes coming.

The Refrom Health Digest will be returning and a new issue will be sent out soon! Subscribe here if you'd like to receive a copy:
https://www.reformhealthnutrition.com/news

I also started a discord group that will be launching soon with free and eventually paid access that will also include other health practitioners!

In Health,
Ryan

Welcome to the Reform Health Digest page. Below you will find a way to subscribe to the newsletter to have it sent directly to your inbox every month. You will also find each months copies below.

19/10/2023

Every day we are faced with multiple decisions we need to make. Some are easier to make than others, but all end in an outcome, good or bad or neutral.

Some decisions are mountains, some are only a step up.

If you are on a journey of improving, those forward moving, elevation changing decisions should be made more often than not.

If you are having a hard time deciding if that mountain should be taken on at that particular moment or not, try thinking about what the alternative decision would be.

For me it was going to the gym to train legs (my absolute favorite 🙄) or staying at home still on the computer working (as I had been all day).

The outcome was me writing this at the gym because as much as I wanted to make an excuse, I was over due and had already spent my time today at a screen.

Not every choice has to be easy, but it has to be made.

18/10/2023

What are some of your favorite recipes / meals / dishes?

07/09/2023

What are some of your favorite snacks?

Unsweetened Greek yogurt with blueberries, honey, nut butter and a dash of salt is one of my go to! 😋

This combination hits all of the macronutrients. Protein from the yogurt and nut butter, carbs from honey and berries, fiber from berries, fats from the nut butter (and maybe yogurt if it isn't non fat).

And don't forget about the micronutrients:
- B12, B2, B3, vit C, vit E, vit K
- calcium, copper, manganese, magnesium, selenium, potassium, zinc

05/09/2023

Key Characteristics
1️⃣ Frequency: 3x a day to 3x a week is generally normal.
2️⃣ Consistency: Should be soft and easy to pass.
3️⃣ Color: Brown is the norm; other colors could be a red flag. 4️⃣ Size & Shape: Aim for sausage-like, smooth, and soft. 5️⃣ Odor: Unpleasant but not excessively foul is okay.
6️⃣ Blood or Mucus: Neither should generally be present.

What Changes Mean 🚨
Diet & Nutrition: Affects consistency and frequency.
Gut Microbiota: Impacts your stool's characteristics.
Medications: Can alter your bowel habits.
Hormones: Affect gastrointestinal motility.
Stress: Can lead to conditions like IBS
Curious about your gut health? Want to optimize your well-being from the inside out?

Book a Personalized Dietary Consultation Today!

05/09/2023

Why are omega 3 fatty acids important and how do we know if we are consuming enough?

The omega 3 index was created to see how much of our cell membranes were made of EPA and DHA which are indicators of how much we are consuming.

We use red blood cells as markers due to their turn over rate and incorporation of omega 3s into their cell membrane.

Are you curious to find out what your omega 3 score is? Comment or DM me!

05/09/2023

While meta-analysis can be beneficial for helping to summarizing research, it can also muddy the water if not looked at correctly.

This recent study looked solely at markers of weight and egg consumption vs a variety of controls and interventions.

Because each study was so different, it was hard to really compare each study used in the analysis which is why there was generalized outcomes and then different subgroup outcomes.

Not to mention the outcomes that were measured in some studies and not mentioned in the analysis due to the focus being on weight and not metabolic health.

Overall, I believe that YES eggs are part of a healthy diet and should be included due to their nutrient density, satiety effects, and ability to improve metabolic markers.