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Calcium Pills Do Not Prevent Fractures

In light of the overwhelming evidence that extra dietary calcium does not prevent fractures, it is very puzzling that many medical and public health organizations still recommend extra calcium

Eating Lots of Sugar May Damage Your Colon

A study from the University of Texas found that mice fed diets high in sugar developed severe colitis by increasing harmful colon bacteria and decreasing healthful colon bacteria.

Ignore Grain Brain and Wheat Belly: Eat WHOLE Grains

Wheat Belly by Dr. William Davis and Grain Brain by Dr. David Perlmutter are two best-selling books that tell you to avoid wheat and other grains. Dr Davis claims that wheat makes you fat and causes many diseases, and by eliminating wheat you will lose weight and prevent these diseases. Actually, he proposes a low-carbohydrate diet that may cause you to lose weight, but he does not have data to show that it helps you keep that weight off over time. He and Dr. Perlmutter both claim that avoiding wheat cures diseases, but they have no data to support these wild claims . . .

Prebiotics and Probiotics in Foods or Supplements

More than 100 trillion bacteria live in your colon. Some are healthful, while others can be harmful. Your healthful bacteria eat the same foods that you do and stay in your colon.

Cheese and Yogurt are OK, but Milk is a High Sugar Drink

Milk is a high-sugar drink. We know that D-galactose, a sugar found in milk, causes the same oxidative damage and chronic inflammation that is associated with diabetes, heart attacks, certain cancers and bone loss.

Best Time to Eat: Just Before or After Exercise

The most healthful time to eat is just before or after you exercise. When you eat any source of sugar, it is used for energy and a small amount is stored in your muscles and liver. All the rest is turned into a fat called triglycerides that is stored as fat, forms plaques in your arteries and blocks insulin receptors which can cause diabetes.

How to Live Longer and Better

No drugs, supplements or potions have been shown to extend your life, in spite of the fact that the internet is full of an incredible number of fraudulent life-extension products that provide no benefits while they steal your money. However, we do have overwhelming evidence that several healthful lifestyle habits can extend how long you live and improve your quality of life in your later years.

Artificial Sweeteners

Several papers have raised concerns about the long-term health effects of artificial sweeteners. In one study, researchers showed that a sweeter-tasting, lower-calorie drink caused people to eat more food, to have higher blood sugar levels and to be more likely to gain weight and become diabetic than a less-sweet, higher-calorie drink.

High Fructose Corn Syrup plus Beekeeping/Honey information

contributed by Lazslo Pentek I am the owner of Hex Apiaries in Arlington, Virginia, where I raise honeybees and harvest honey using no chemical pesticides, or antibiotics. I'm writing to address something you said in your e-zine. It concerns this question and answer: "In last week's ezine, you talked about drinks made with fructose, but you...

TMAO: Why Eating Meat or Eggs May Harm You

Colon bacteria convert choline and lecithin into a chemical called TriMethylAmine (TMA), which is absorbed into your bloodstream and travels to your liver where TMA is converted to TriMethlAmine Oxide (TMAO).

Why Nuts Won’t Make You Fat

Nuts are a rich source of fat, but many studies have shown that the fat in nuts is absorbed very poorly. This month a study explains why nuts are not fattening.

No Simple Cure for Obesity

More than 70 percent of North American adults are overweight, which increases risk for high blood pressure, heart disease, diabetes and premature death. A review of 45 trials of 11 weight loss programs (Weight Watchers, Jenny Craig, Nutrisystem, HMR [Health Management Resources], Medifast, OPTIFAST, Atkins, The Biggest Loser Club, eDiets, Lose It! and SlimFast) showed that most had no good long-

Vitamin D Research

A review of studies written since January 2015 shows that you do not benefit from taking high doses of vitamin D or having very high blood levels of that vitamin. The Institute of Medicine recommends that adults need only 600–800 IU of vitamin D per day and that blood levels of hydroxy vitamin D do not need to be higher than 20 ng per milliliter

Diet Recommendations from the PURE Study

The PURE (Prospective Urban Rural Epidemio.logy) Study, reported at the European Society of Cardiology Congress in Munich on August 28, 2018, concludes that increasing intake of fruits, vegetables, nuts, legumes, fish, dairy and non-processed red meat is linked to reduced death rate and reduced incidence of heart attacks in three data sets. However, I hope that you do not use these results as a reason to increase your intake of meat.

Eat Breakfast, Especially if You Want to Lose Weight

If you are trying to control your weight, you should not skip breakfast because the food that you eat in the morning causes you to burn more than two and a half times as many calories as the food you eat at night.

Added Sugars: Labels Can Deceive

Sugar added to food affects you differently than sugars in whole fruits and vegetables. Clinical trials in humans and population studies show that sugar added to foods increases risk for diabetes and heart attacks, while sugar in whole fruits does not.

Desire for Junk Food is in Your Genes

Our hunter-gatherer ancestors spent all their waking hours scrounging for food and trying to keep from starving to death. They developed a taste for the most calorie-dense foods that satisfied best, such as honey, meats and starchy roots.

More Fiber from Whole Foods is Better

Our food industry works to bring you more and more ultra-processed foods that have little or no fiber, but there is no debate in the scientific community: you should eat lots of plants that have not had their fiber removed. A review commissioned by the World Health Organization (WHO) of 185 prospective studies and 58 clinical trials, covering 4600 adults, shows that for every 8-gram/day increase in dietary fiber, there was up to a 31 percent decrease in deaths from all causes, a 30 percent decrease in deaths from heart attacks, 22 percent reduced risk of stroke, and a 16 percent reduced risk of diabetes, colorectal cancer and breast cancer.

Little Evidence to Support Taking Probiotics

Probiotics are foods or supplements containing healthful bacteria that pass to your colon when you eat them. The National Center for Complementary and Integrative Health reports that close to four million adults in the U.S. use probiotics.

Keto Diet May Lead to Diabetes

A study in mice shows that a ketogenic diet, where you get most of your calories from fat, may cause diabetes. A keto diet may increase risk for developing diabetes by preventing your body from responding to insulin, presumably by causing fat to be deposited in the liver.

Obesity Epidemic Now Worldwide

The rate of obesity worldwide has doubled in 73 countries since 1980. Today 30 percent of North Americans and 10 percent of the world's population are obese, an estimated 604 million obese adults and 108 million obese children. A recent article suggests that this world-wide increase in obesity is driven by the huge companies that make processed foods, sugared drinks and refined carbohydrates, and the extensive advertising they do for their products.

Snack On Nuts Fruits and Vegetables

Eating lots of nuts and fruits is associated with reduced risk for diabetes and heart attacks. Nuts are low in absorbable calories and provide many essential nutrients. People who snack regularly on nuts have fewer blood markers for diabetes and arteriosclerosis than the general population, intermittent fasting

Take Vitamin D Pills Only If You Have a Deficiency

Doses of vitamin D greater than 4,000 IUs increase risk for kidney stones, calcification of blood vessels and even the very cardiovascular disease you were seeking to prevent. The dose of vitamin D recommended by the National Academy of Sciences is 600 international units daily for those up to 70 years of age , and 800 IU for those over 71.

Eggs: New Review of Studies

Nobody really knows whether or not eating eggs is safe. We have studies showing that people who eat more than five eggs a week have increased risk for diabetes and breast and colon cancer, but the studies show only that eating eggs is associated with these conditions. We have no studies that show that eggs cause disease in humans.

Can You Eat Too Much Fruit?

Many scientific studies show that eating whole fruit is healthful, even for people who are diabetic. However, this month I learned that some people, especially those who are overweight, prediabetic or diabetic, may be harmed by eating very large amounts of fruit.

Stevia May Affect Gut Bacteria

Amid growing concerns about artificial sweeteners, many of my readers asked whether stevia can also change gut bacteria. Stevia is a sugar substitute extracted from the leaves of a plant, Stevia rebaudiana, and is almost 200 times sweeter than regular table sugar. In 2008, the FDA declared that stevia was safe in foods and beverages.

Weight Gain with Sugar Plus Meat

If you take a sugared drink while eating meat, the animal protein reduces your ability to burn off the calories from sugar by more than a third. In this elegant new study, 27 healthy-weight adults spent two full days in a sealed "metabolic room" that measured how many calories their bodies burned each minute by tracking their intake of oxygen and outflow of carbon dioxide and measuring calories lost in their urine.

How Soluble Fiber Promotes Good Gut Bacteria

New research from the University of California-Davis shows how soluble fiber promotes the growth of healthful bacteria in your colon and discourages the growth of harmful bacteria, to improve your immunity and reduce your chances of suffering heart attacks, infections and some cancers.

Should You Eat Breakfast?

Skipping breakfast will not help you lose weight or cause you to gain weight. This month's issue of The American Journal of Clinical Nutrition contains three studies on breakfast. One study shows that whether you eat breakfast or not doesn't affect your weight at all (American Journal of Clinical Nutrition, 2014;100:507-13). Three hundred volunteers...

Add Fiber to Fruit Juice?

A study sponsored by PepsiCo showed that adding extra fiber to regular orange juice markedly reduced the usual high rise in peak blood sugar and insulin concentrations in men who were at high risk for diabetes and heart attacks.