Your body contains trillions of micro-organisms, including beneficial bacteria, which make up what is called your microbiome. Learn more about Microbiome.

Your body contains trillions of micro-organisms, including beneficial bacteria, which make up what is called your microbiome.

Many of these micro-organisms are extremely important for your immune system, heart, weight, everyday stress levels, and many other aspects of good health.

In this blog article we will explain why it’s so important for your body to understand what the microbiome is and why it’s important to support good health.


What Is Gut Microbiome

The microscopic living things in your gut and intestines are referred to as microorganisms, or microbes, for short.

Most of the microbes in your intestines are found in a “pocket” of your large intestine called the cecum, and they are referred to as the gut microbiome.

Although many different types of microbes live inside you, bacteria is the most studied.

You are more bacteria than human.

In fact, there are more bacterial cells in your body than human cells. There are roughly 40 trillion bacterial cells in your body and only 30 trillion human cells.

What’s even more crazy is there are up to 1,000 species of bacteria in the human gut microbiome, and each of them plays a different role in your body. Most of them are extremely important for your health.

Consequently, these microbes may weigh as much as 2-5 pounds, which is roughly the weight of a human brain. Together, they will function as an extra organ in your body and play a huge role in supporting your good health.

How Does Microbiome Affect Your Body?

Microbes have learned to play very important roles in the human body. In fact, without the gut microbiome, it would be very difficult to survive.

The gut microbiome begins to affect your body the moment you are born.

When you are first exposed to microbes when you pass through your mother’s birth canal. However, new evidence suggest that babies may come in contact with some microbes while inside the womb.

As you grow, your gut microbiome begins to diversify, meaning it starts to contain many different types of microbial species. Higher microbiome diversity is considered important for your health.

As your microbiome grows, it affects your body in several ways, including:

  • Helping control brain health: Research suggests that the gut microbiome may also the health of the central nervous system, which controls brain function.
  • Digesting fiber: Certain bacteria digest fiber, producing short-chain fatty acids, which are important for gut health. Fiber may help curb appetite and thus prevent unwanted weight gain, maintain healthy blood sugar levels already in a normal range, promote heart and colon health.
  • Helping control your immune system: The gut microbiome also helps to maintain a healthy immune system. By communicating with immune cells, the gut microbiome can support your body’s normal immune response.

Therefore, there are a number of different ways in which the gut microbiome can affect key body functions and help you maintain good health.

It Maintains Your Gut Health

The microbiome can affect your gut health, playing a critical role in maintaining the health of the bowel and intestines.

Maintaining a healthy gut microbiome can reduce the occasional bloating, cramps and abdominal discomfort that some people experience due to gut microbes producing a lot of gas and other chemicals.

How Can You Maintain a Healthy Gut Microbiome?

There are many different ways maintain the health of your gut microbiome. Below are some options to help improve your gut.

  • Eat a diverse range of foods: This can lead to a more diverse microbiome, which is an indicator of good gut health. IN particular, legumes, beans and fruit contain lots of fiber and can promote the growth of beneficial Bifidobacteria.
  • Eat Fermented Foods: Fermented foods such as yogurt, sauerkraut and kefir all contain beneficial bacteria, mainly Lactobacilli, which can help maintain a healthy balance of beneficial bacteria in the gut.
  • Limit your intake of artificial sweeteners: There is some evidence that suggests artificial sweeteners, like aspartame, might affect the gut microbiome and cause spikes in glucose levels after meals.
  • Eat prebiotic foodsPrebiotics are a type of fiber that stimulates the growth of beneficial bacteria. Prebiotic-rich foods include artichokes, bananas, asparagus, oats, and apples.
  • Take a probiotic supplement: Probiotics are live bacteria that can help maintain a beneficial balance of good bacteria in the gut. They do this by “reseeding” the gut microbiome with beneficial microbes.
  • Take antibiotics only when necessary: Antibiotics kill many bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. Thus, only take antibiotics when medically necessary.

The Bottom Line

Your gut microbiome is made up of trillions of micro-organisms.

The gut microbiome plays a major role in maintaining your good health by helping control digestion and benefiting your immune system and many other aspects of your health.

Proven To Extend Life

What if there were an all natural product that was proven in a 10 year federally funded study by The National Institute of Aging to extend lifespan by an average of 5 YEARS?

I know you’re thinking maybe something like green tea, Turmeric, Resveratrol, or fish oil maybe?
No, they were tested and they didn’t extend lifespan.
6 drugs have been proven to extend lifespan…but as with all drugs, they have TERRIBLE side effects…
I wouldn’t want to live longer while also being miserable…
the key is HEALTHY longevity…making the most of your HEALTHspan
So what if something all natural was tested and passed the test?
Well for the first time ever, it was and it DID.
Oh, it does have some “additional” effects…
✅ better energy
✅ better sleep
✅ better sense of well-being.
So far,
31 published peer-reviewed studies by major medical schools…
7 US patents….
6 international patents…
What would you do with 5 more and better years? Click Here

Amniotic Fluid To Treat Painful Knees

A new study conducted at New York’s Hospital for Special Surgery titled, “A Randomized Controlled Single-Blind Study Demonstrating Superiority of Amniotic Suspension Allograft Injection Over Hyaluronic Acid and Saline Control for Modification of Knee Osteoarthritis Symptoms” published in the Journal of Knee Surgery found clear evidence that amniotic suspension allograft (ASA) injections may be a superior anti-inflammatory treatment for knee osteoarthritis.

This was a multicenter, three arm, randomized to a control trial where the ability of amniotic suspension allograft to modulate inflammation and swelling was compared with saline and hyaluronic acid (HA) injections in patients with knee osteoarthritis.

Two hundred subjects were randomized 1:1:1 to ASA, HA, or saline. Primary endpoints included changes from baseline of patient-reported outcomes (PROs)-EQ-5D-5L, Knee Osteoarthritis Outcome Score (KOOS), visual analog scale (VAS), Tegner, and Single Assessment Numerical Evaluation (SANE). Any patient who reported unacceptable pain at 3 months were considered treatment failures and removed from the study. They included 13.2% in the amniotic suspension allograft group, 68.8% in the HA group and 75% in the saline group.

According to the data collected, patients receiving ASA demonstrated greater improvements in overall pain (VAS), KOOS pain, and KOOS-activities of daily living scores compared to those in the (HA) group at 6 months and in both groups at 6 months. OMERACT-OARSI [Outcome Measures in Rheumatology-Osteoarthritis Research Society International] responder rates for amniotic suspension allograft, HA, and saline groups were 69.1, 39.1 and 42.6%, respectively (p = 0.0007).

Andreas Gomoll, M.D., a sports medicine and orthopedic surgeon at the Hospital for Special Surgery summarized the results of the study to OTW.

“The amniotic fluid and membrane injection showed the best results because there are a lot of anti-inflammatory substances in amniotic membrane and it is the inflammation and swelling that really hurts.”

He added, “We use a lot of injections with injured athletes. If there is a truly mechanical problem, then surgery is indicated, but many athletes just have pain and inflammation. Less is often more when it comes to treating these athletes because it is harder to get back to sport after surgery.”

“The amniotic suspension allograft injections are also a good option for older patients as well. They allow us to try to delay or prevent all together the need for knee replacement,” he said.

Schedule your Free joint pain consultation with Lifetime Health and Wellness today. No reason to continue to live with the pain.

Signs You May Have Low Testosterone

Have you had your hormones checked in the past 6 months?

Signs of Low Testosterone in men:

  • Depression / Anxiety
  • Compromised self-confidence
  • Trouble concentrating
  • Disturbed sleep
  • Lowered sex drive
  • Difficulty sustaining or achieving an erection (erectile dysfunction)
  • Use of viagra or levetra (past or present)
  • Decreased muscle or bone mass
  • Increased body fat
  • Fatigue – decreased energy and endurance
  • Flushing/hot flashes
  • Swollen, tender, or enlarged breasts (gynecomastia)
  • Lower work performance
  • Decreased exercise or sports performance
  • Joint Pains and Inflammation

Testosterone Quiz:

Take this short quiz to find out if you have signs of low testosterone.

Do you experience less enjoyment in your life than you did 6-12 months ago?
Do you suffer from lower confidence?
Is it hard to stay on task during the day?
Do you wake up well-rested?
Do you have a hard time falling asleep or staying asleep?
Do you have a decreased interest in sex?
Do you have sex less than 1 time per week?
Is it difficult for you to sustain or achieve an erection?
Have you taken Viagra or similar medications to achieve an erection recently?
Are you suffering from Osteoporosis or osteopenia? Or frequent bone fractures?
Are you struggling with weight loss and especially excess body fat or abdominal fat?
Do you run out of energy before the day runs out?
Can you function without caffeine during your busiest days?
Do you ever have night sweats or hot flashes?
Do you have tender or enlarged breasts?
Are you unable to crush it at work?
Are you too tired to exercise when you want to? Have you stopped going to the gym, or playing sports you used to enjoy?
Do you fall asleep on your couch or bed after or before dinner?

Stem Cell Promoting Therapies Now Covered By Medicare And Private Insurance

Stem cell promoting amniotic tissue injections are now covered by Medicare and some private insurances here at Lifetime Health and Wellness

Our regenerative medicine, amniotic liquid allograft derived from the amniotic liquid within the placenta is great to advance soft tissue repair, replacement, and reconstruction.

Relevant Conditions

• Sports Injuries

• Joint Pain
• Tendonitis
• Fasciitis

• Muscle & Meniscus Tears • Wound Care

Injectable Amniotic Allograft Clinical Indications

Recalcitrant Plantar Fasciitis

• Emerging treatment in later stages of disease to avoid surgical intervention

• Pluripotent cells aid in reversing the chronicity of the disease


• Aids in the reconstruction and realignment of repaired tendon fibers

Ligament/Tendon Repair And Augmentation

• Growth factors, cytokines and proteases contribute to the process of soft tissue healing

Osteoarthritis (OA)

• Reduction in pro-inflammatory metalo-proteases reducing pain and immobility

Non-Healing Ulcerations Of The Lower Extremity

• Reduction in tumor necrosis factor-α to allow for increased healing potential

Nerve Repair

• Reduction of adhesions by down regulating gene expression

Recent Research

  • Amniotic membrane and amniotic fluid injections are considered a new line of treatment for many wound care and inflammatory musculoskeletal disorders.
  • Recent research has indicated that this injection treatment modality is a reliable and low risk treatment option for these conditions.
  • The research effort remains very active in this field. As with any treatment modality, there are certain recommended conservative care modalities that should be employed prior to using Fluid Flow.
  • Overall, patient foot pain was found to be significantly reduced in all treatment groups from baseline. FAAM scores for both activities of daily living and sports sub-scales also improved in all treatment groups, with overall improvement ranging from 60 – 150% compared to baseline. All patients showed variable degrees of improvement with no patients showing any deterioration. Garras et al.
  • Such grafts offer promising stem cell therapies with the potential to promote re-vascularization and tissue healing within poorly vascularized, non-healing wounds. In addition, amniotic allografts are not associated with problematic procumbent procedures and contain additional factors with anti-inflammatory and anti-microbal properties. Werber et al.
  • Current research and clinical cases using amniotic membrane for repairing orthopedic tissues have shown that HADT allografts can have promising results in repairing injured and diseased tissues due to their ability to deliver a natural ECM biomaterial that contains many active biomolecules. There is great potential for the use of amniotic membrane allografts for regenerative applications in orthopedics.

High-Dose Antioxidant Supplements: Friend or Foe?

Oxidative stress is doing this inside your body everyday.

You can’t stop it, you can only slow it.

The best way is to have your own body create reusable antioxidant enzymes.

Avoiding high-dose antioxidants and getting plenty of dietary antioxidants can help.

But to create the strongest defense against free radicals, your body needs to activate its own system that creates powerful antioxidant enzymes according to your body’s circadian rhythms.

Rather than flood the body with outside antioxidants, a powerful new product called Protandim® Nrf2 Synergizer™, tells your body to start making hundreds of different protective molecules, including antioxidant enzymes, whenever your cells are under stress.

It stimulates your body’s response to cellular stress by supporting the normal clean-up process for damaged cells, maintaining healthy cell function, and activating a response that protects cells against future stress.

What do antioxidants do?

Antioxidants work to protect our bodies from the oxidative effects of free radicals.

Our bodies make free radicals during our normal metabolic functions or when we are exposed to stressors like air pollution, toxins in our food and water, chemical cleaning products, or even sunlight.

When our bodies are overexposed to free radicals, bad things happen.

Supplementary antioxidants: Like putting out a house fire with a Dixie cup.

It takes one molecule of an antioxidant(“C” for example) to get rid of one molecule of free radical. The body produces over 160 sextillion free radicals every day (that’s a 100 with 26 zeros after it).

It’s like putting out a house fire with a Dixie cup. You would have to eat 11 pounds of blueberries every day, or drink 87 glasses of red wine every day.

Here’s how supplementary antioxidants (for example, Vitamin C) and activating your bodies own antioxidant enzymes compare:

  • Taking 2,000 mg of Vitamin C each day can neutralize about 0.01 moles (units of measurement) of free radicals.
    • One antioxidant from a supplement removes one toxin.
  • If you can increase your body’s production of an antioxidant enzyme like superoxide dismutase (SOD) by 2,000 mg per day, it can neutralize up to 5,270,000 moles of free radicals per day.
    • One antioxidant enzyme can be used over and over to remove thousands of toxins!

This means that if you really want to get rid of the free radicals that accelerate the aging process in your body, you need to get your body to produce more of its own antioxidant enzymes.

Plus many times synthetic forms of vitamins are not always in the most bioavailable form. They may come in massive doses, for example, 1000% of the daily recommended dose.

Researchers have found that these gigantic doses may actually interfere with the body’s delicate balancing act between free radicals (the bad guys) and antioxidants (the good guys).

Dietary antioxidants: 

Although you can’t get all the antioxidants you need,  Eating a “rainbow” of foods gives you the best chance of getting the most variety of the best kind of antioxidant nutrients, in its most natural form.

Antioxidant enzymes: 

Produced in the body, these are far more powerful than dietary antioxidants at stabilizing free radicals.

The antioxidant enzymes that your body produces are reusable—your body can use them over and over again to defend against free radical molecules. Your body can regulate the production of these enzymes depending on the balance between antioxidants and free radicals that’s currently happening in your body.


Here are five helpful tips that trigger the Nrf2 protein and your body’s antioxidant enzyme production system:

  1. Stop taking high-dose antioxidant supplements like vitamins A, C, and E.
  2. Get active!
  3. Try intermittent fasting—once a month, consume only water for 24 hours.
  4. Eat the right variety of foods (blueberries, onions, broccoli, cabbage, apples—remember a “rainbow”).
  5. Boost Nrf2 with properly balanced phytonutrients (nutrients found in plants that combine to activate Nrf2 even further than when the nutrients are consumed alone).
  6. Take one little yellow supplement,  Protandim® Nrf2 Synergizer™  to create the strongest defense against free radicals

Top 7 Foods that Cause Inflammation

Several ingredients have been shown to trigger inflammation, like the browning of an apple, and negatively impact overall health.

Here are a few of the top foods that cause inflammation.

1. Fried Foods

Fried foods like doughnuts, mozzarella sticks and potato chips are high in trans fats. A type of unhealthy fatty acid that has been

linked to a long list of side effects. In addition to cranking up cholesterol levels and increasing the risk of heart disease, cancer and diabetes, trans fats may also trigger inflammation.

According to one study in the Journal of Nutrition, increased consumption of trans fatty acids was associated with higher levels of markers of inflammation, including C-reactive protein (CRP) and interleukin-6 (IL-6).

2. Processed Meat

Processed meat is any type of meat that has been smoked, cured, salted, dried or canned in order to enhance its flavor or extend its shelf life. Some of the most common examples include cold cuts, bacon, salami, sausage and beef jerky.

Not only was processed meat recently classified as carcinogenic by the World Health Organization, but it can contribute to inflammation as well. Studies show that eating more processed meat may be tied to higher levels of CRP, a marker that is used to measure inflammation in the body.

3. Alcohol

Although certain types of alcohol (like red wine) can actually be beneficial in moderation, excessive alcohol consumption is a major risk factor for inflammation. Studies show that drinking high amounts of alcohol can increase certain inflammatory markers, including CRP.

What’s more, alcohol intake can also ramp up the risk of leaky gut syndrome, a condition in which toxins and food particles leak from the digestive tract into the blood, causing widespread inflammation.

4. Refined Carbohydrates

Refined carbs like pasta, white bread, cookies and crackers are notorious as some of the top foods that cause inflammation of the joints. These foods undergo extensive processing, stripping them of beneficial nutrients, such as fiber.

Refined carbs also tend to have a higher glycemic index which is used to measure how quickly foods increase blood sugar levels. Research shows that consuming foods with a high glycemic index may drive up inflammation, even in healthy adults.

On the other hand, studies show that swapping out refined grains for whole grains instead can decrease inflammation and protect against chronic disease.

5. Artificial Sweeteners

Often lurking in low-calorie foods and diet products, some research suggests that could cause inflammation. Although more research in humans is needed, studies indicate that artificial sweeteners may disrupt the health of the gut microbiome, which plays a key role in regulating inflammation.

One animal model also  found that regular consumption of sucralose also known as Splenda, could cause liver inflammation in mice.

6. Vegetable Oil

Heavily processed or refined vegetable oils are very high in omega six fatty acids. Although omega-6 fatty acids are an important component of a healthy diet, consuming a high ratio of omega-6 to omega-3 fatty acids can trigger inflammation.

While experts generally recommend aiming for a ratio of omega-6 to omega-3 fatty acids of around 4:1, most people consume a ratio closer to 15:1 instead. Therefore, limiting your consumption of refined vegetable oils while also adding more omega 3 fatty acids to your diet may help alleviate inflammation.

7. High-Fructose Corn Syrup

High-fructose corn syrup is a type of sweetener that is often found in processed foods including soda, juice, candy and ice cream. Just like regular sugar, high-fructose corn syrup is at the top of the inflammatory foods chart and can have detrimental effects on nearly every aspect of health.

In addition to limiting your intake of foods that cause inflammation from the list above, incorporating a variety of foods that reduce inflammation into your diet can also be beneficial.

Plus an amazing resource that is scientifically proven to reduce inflammation and oxidative stress by 40% in 30 days is something we recommend to all our patients.

Anti-Inflammatory Food Swaps

A healthy, well-rounded anti-inflammatory diet should comprise mostly nutrient-dense, whole foods, including fruits, veggies, nuts, seeds and legumes. Herbs, spices, healthy fats and protein foods are also included on the anti-inflammatory foods list as well.

Making a few simple swaps in your diet is an easy way to get started. Try trading processed meats, for example, with healthier protein sources, like fish, poultry, eggs or legumes.

You can also ditch the deep fat fryer and try baking your own vegetable chips or French fries instead. Or, try swapping refined carbs like white rice, pasta or bread for whole grain varieties to give your diet an easy upgrade.

Here are a few of the best:

  • Fruits: peaches, pineapple, mangoes, apples, berries, pears, oranges
  • Vegetables: broccoli, kale, spinach, zucchini, squash, sweet potatoes, spinach, watercress, tomatoes, garlic
  • Nuts and Seeds: pistachios, macadamia nuts, almonds, chia seeds, flaxseeds, pumpkin seeds
  • Legumes: black beans, kidney beans, chickpeas, lentils, navy beans, peas
  • Whole Grains: quinoa, couscous, farro, millet, buckwheat, barley
  • Proteins: salmon, chicken, turkey, eggs,
  • Healthy Fats: coconut oil, olive oil, ghee, grass-fed butter, avocados
  • Herbs and Spices: turmeric, black pepper, rosemary, basil, oregano, cayenne pepper, dill

Reduce inflammation 40% in 30 days click link.

Age Healthier With Balanced Hormones

As the body ages, it undergoes various hormonal changes that can affect health. Some of the common symptoms of hormonal imbalance include weight gain, memory decline, fatigue, and muscle loss. Bioidentical hormones may restore hormones to their optimal levels.

Physical Benefits of Hormone Replacement Therapy for Men

The physical benefits a patient can get from the BioTE method of hormone replacement therapy depends on their individual needs. Some of the physical benefits men typically report experiencing as a result of testosterone treatments include increased lean muscle mass and tone, bone strength, thicker hair, improved focus and memory, increased energy and stamina, and improved mood.

Bioidentical Hormone Replacement Therapy Benefits for Women

A hormone imbalance in women can cause heavy, irregular, or uncomfortable periods, hot flashes, night sweats, indigestion, constipation, and diarrhea. Studies have shown that BHRT treats the root of these symptoms to promote relief as well as improved brain function, better mood, thicker hair, more restful sleep, upgraded muscle function, and higher bone density.

Physical Benefits of the BioTE Method of Hormone Therapy

We have helped hundreds of people gain the physical benefits of bioidentical hormone replacement therapy.

Research has shown that the physical benefits of BHRT are numerous, including:

  • added lean muscle mass
  • thicker hair
  • stronger bones
  • better brain function
  • focus
  • enhanced sleep patterns

7 Unusual Sources Of Fiber

Feeling a little backed up? Constipation is a major problem for many people but thankfully, a problem that can easily be resolved with a little effort on your side.
Some of the most common reasons that you might wind up constipated in the first place include:

· Overusing antacid medications, especially those that contain calcium
· Abrupt changes to your diet or activity level
· Dehydration
· Consuming too many dairy products
· Suffering from IBS
· Lack of physical activity
· Not consuming sufficient dietary fiber in your diet
· Being pregnant
· Taking medications such as antidepressants or other pain killer drugs
· Using prescription strength iron supplements
· Being under high levels of stress
· Suffering from hypothyroidism

As you can see, quite a few factors can bring you to the brink of not being able to go. When you’re backed up, it’s often the only thing on your mind. You’d do just about anything to find relief.

Fortunately, there is a long list of things that you can do that will encourage your bowels to get moving again. Topping that list are a few dietary changes. By including some high fiber foods in your menu, you can help remedy the situation.

When most people think of high fiber foods, they tend to think of the usual standbys: beans, broccoli, berries, and bran.

While these are all great sources, they are far from the only sources that you should be considering adding to your meal plan.

Let’s take a closer look at seven lesser known sources of dietary fiber that you may want to consider bringing into your menu today.

1. Avocado:

The avocado is a very underrated fruit that must not be overlooked. It’s not like any other fruit out there because it is actually a primary dietary fat source, which is completely the opposite of most fruits. Most fruits are fat free, but that just isn’t the case with avocados. When looking at the stats for the avocado, we see:

Per Fruit:
Calories: 322
Total Fat: 29.5 grams
Saturated Fat: 4.3 grams
Total Carbs: 17.1 grams
Dietary Fiber: 13.5 grams
Sugars: 1.3 grams
Protein: 4 grams

So as you can see, it has quite a distinct nutritional profile. It’s exceptionally low in sugar content and provides a great dose of heart-healthy fats.

In addition to giving you the dietary fiber to keep you more regular, avocados are also going to provide an excellent dose of vitamin E, which will help promote healthier skin, hair, nails, and serve to act as an antioxidant in the body as well.

On top of that, they are also associated with improvements in cardiovascular health as well. This is thanks to their high dose of monounsaturated fatty acid, oleic acid, as well as the phytosterols they contain.

Avocados also have great anti-inflammatory benefits as well, so this may help to reduce your risk of other health conditions such as arthritis. Try slicing an avocado up and adding it to your salad then enjoy.

2. Chia Seeds:

Next up on the list of great foods to eat to help with constipation and improve your health are chia seeds. Again, these seeds are often left out of the mix as people tend to go for the more popular flaxseeds or else simply bypass seeds altogether and choose nuts as their source of healthy fat.
But, do not discount chia seeds. With a strong nutritional profile and a lot to offer, they too should be a mainstay in your diet plan.

Here are the stats for chia seeds.

Per One Ounce of Seeds:
Calories: 139
Total Fat: 8.7 grams
Saturated Fat: 0.9 grams
Total Carbs: 12.4 grams
Dietary Fiber: 10.7 grams
Sugars: 0 grams
Protein: 4.4 grams

You can see the strong fatty acid profile in these seeds. With only 0.9 grams of saturated fat, it’s a very wise option if heart health is a concern for you.

Flax seeds also have an excellent distribution of omega-3 fatty acids compared to omega-6 fatty acids. You’ll get almost 4 times as many omega-3’s as you will omega-6’s, so this is critical as keeping your ratio in check with more omega-3’s is critical for optimal health.

Chia seeds contain 37% total dietary fiber content, so as you can see, they are a dietary fiber winner for sure. The fiber found in chia seeds will actually expand in the gut upon eating, so this will help fill you up and curb hunger very easily. This in turn may assist with weight loss and appetite control. Research published in the Nutricion Hospitalaria noted that those eating chia seeds for a period of 12 weeks were able to promote significant but discrete reduction in weight and waist circumference.

To top things off, chia seeds also work as a prebiotic in the gut and can support the growth of healthy probiotics, which you need to sustain proper immune system health. If you are already supplementing with a high quality probiotic such as ProBio then chia seeds are like the soil for your probiotic to be planted in.

Think of your gut like a garden. ProBio adds seeds to the garden by introducing beneficial bacteria to your gut. PhysIQ prebiotic is the water, sunlight, and fertilizer helping those seeds stay healthy and grow. It’s a one-two punch of health to your gut for a better metabolism and a digestive system that runs like a well-oiled machine.

Finally, take note that research published by the British Journal of Nutrition has noted that chia seeds may also help to combat weight gain, high cholesterol levels, as well as insulin resistance so this could be a key secret to combating diabetes as well. This is very important news for anyone who wants to try and keep their overall health in check.

3. Sauerkraut:

If you are looking for a low calorie side dish, why not consider sauerkraut? Many people turn their noses up at the mere mention of this food, but it’s actually one of the healthiest foods you could be adding to your meal plan.

Sauerkraut is a rich source of natural probiotics, so it will help to strengthen your internal gut environment, improving the natural digestion processes that take place and lower your risk of constipation in the first place.

In addition to that, these healthy probiotics will also boost your immune system so you’re less likely to fall ill due to a virus.

What are the nutritional stats on sauerkraut? Let’s take a look.

Per 1 cup serving:
Calories: 45
Total Fat: 0.3 grams
Saturated Fat: 0.1 grams
Total Carbs: 10.1 grams
Dietary Fiber: 5.9 grams
Sugars: 4.2 grams
Protein: 2.1 grams

Sauerkraut gets almost half the total amount of carbohydrates it contains from dietary fiber, making it a very powerful source for getting your needs met. Do keep in mind that if you choose to make your own sauerkraut, you may be able to reduce the total sugar content of this food even lower.

Because sauerkraut is made from cabbage, it’s also going to provide you with all the health boosting benefits that cabbage has to offer including being a solid source of antioxidants. Cabbage is one of the best cancer-fighting foods out there according to research published in the Nutrition and Cancer journal. So it is definitely one that you’ll want to get into your diet if you hope to combat this disease.

4. Cacao: 

Moving along, if you love a good dose of chocolate, you won’t want to miss out on including cacao in your meal plan. Note that cacao is different from cocoa, which most people will think about when reading this.

Cacao is the purest form of chocolate that you can consume, making it far less processed than regular chocolate and even cocoa powder. While dark cocoa powder is good, cacao is even better.

Cacao is thought to be far higher in antioxidants and is also a much stronger source of magnesium, so it is an all around healthier choice for the body. It’s available in many forms including cacao butter, which will be much higher in total fat content, cacao nibs, which are basically cacao beans that have been cut into small edible pieces, cacao paste, which is made from the nibs, along with cacao powder, which is what will offer you the most fiber overall. Because the beans are still intact in cacao powder compared to cocoa powder, this means you are getting a much stronger dose of fiber overall.

Let’s look at the nutritional stats for cacao:

Per 1 Ounce Serving
Calories: 120
Total Fat: 2.5 grams
Saturated Fat: 1.5 grams
Total Carbs: 19 grams
Dietary Fiber: 7 grams
Protein: 5 grams

As you can see, a high portion of the calories from cacao will come from dietary fiber, which is what can help you relieve your symptoms of constipation.

The total level of antioxidants found in cacao is exceptionally strong, which can help to improve your heart health by reducing plaque build-up, help you block free radicals that can lead to unwanted health conditions including cancer, as well as help to lower PMS related symptoms in women. One study published in the BMJ journal noted that subjects who included dark chocolate in their diet on a regular basis had a lower incidence of heart disease, illustrating just how beneficial it may be to add cacao to your day.

Not sure how to use cacao powder? Try adding it to your morning smoothie for breakfast, use it to create your own healthy version of hot chocolate, or try using it in homemade protein or granola bars. You can pretty much use it in replacement for wherever you would normally use cocoa powder, so let your creativity run wild.

5. Brussels Sprouts:

Another food that often gets noses turned up at it is Brussels Sprouts. They are a great option if you are looking to improve your health and reduce constipation.

This green vegetable is chalk full of fiber and other nutrients, making it a must-have for any well-balanced nutritious diet plan. Let’s take a closer peak at the nutritional stats for this food.

Per 1 cup boiled
Calories: 56
Total Fat: 0.8 grams
Saturated Fat: 0.2 grams
Total Carbs: 11.1 grams
Dietary Fiber: 4.1 grams
Sugar: 2.7 grams
Protein: 4 grams

As you can see, this vegetable offers more fiber than sugar, which is definitely a sign that it’s a smart choice as far as a healthy diet plan goes. You’ll also get a very good dose of protein as well for a vegetable at four grams per serving.

What else does it have to offer?

First, they can seriously help bring down your cholesterol levels. The type of fiber in Brussels sprouts binds with bile acids in the digestive tract and can then help to move cholesterol out of the bloodstream. This leaves you with less built-up on your artery walls and a lower risk of heart attack.

Next, Brussels sprouts are rich in glucosinolate content, which is an important compound that has been shown to help provide cancer-protecting benefits. These are found in all cruciferous vegetables, Brussels sprouts being one of them.

Brussels sprouts will also provide you with a powerful dose of vitamin C, giving you over 100% of your daily needs with a one cup serving. This will help to strengthen your immune system and help ward off the common cold and flu.

So next time you’re looking for a vegetable to serve alongside your meals, don’t overlook the benefits Brussels sprouts can bring. They may just help you find relief from your constipation as well.

6. Split Peas:

If you ask most people, they’d likely tell you that they’ve never had split peas before. But, this may just be one of the best sources of dietary fiber you could eat. Split peas are not only going offer a powerful dose of the fiber to keep your bowels moving as scheduled, but they’re also going to provide a good dose of protein as well.

For those struggling to get their needs met, split peas may just be the addition to your diet you’ve been looking for.

Here’s how they stack up nutritionally speaking.

Per 1 cup boiled
Calories: 231
Total Fat: 0.8 grams
Saturated Fat: 0.1 grams
Total Carbs: 41.4 grams
Dietary Fiber: 16.3 grams
Sugar: 5.7 grams
Protein: 16.3 grams

This food has a very nice fiber to protein ratio and is virtually fat free, making them an excellent choice for anyone who is engaging in intense exercise in the near future. Eat them as a pre-workout meal a few hours before and you’ll be putting in top performance.

Their sugar content is also quite low, which will help keep your blood glucose levels in check and help to ward off weight gain as well.

Split peas are well known to help give your heart health a boost thanks to the strong dose of soluble fiber they provide. This fiber will help to reduce total cholesterol levels, again, lowering the plaque buildup that may occur.

They’re also great for stabilizing your blood sugar level, just as beans are, so they can be an excellent choice for warding off diabetes or managing diabetes if you already have it.

Thanks to the high dose of fiber and complex carbohydrates coupled with protein, split peas will also take care of your appetite, combating hunger and ensuring that you can stick to your meal plan without a problem.

Try using split peas in soup or use them in dips, veggie burgers, or even muffins if you are really creative. There are plenty of ways to get these into your daily diet.

7. Raspberries:

Finally, there’s one fruit that does need to be included in this list – raspberries. When most people opt for berries, they tend to choose blueberries thanks to all the many health benefits these have been touted to have in the last few years.

While it’s true that blueberries are great for increasing brain health and combating age-related cognitive decline, as far as fiber goes, raspberries are your real all-star.

Not only are they rich in dietary fiber, but they also contain a very low dose of sugar, making them ideal for keeping blood glucose levels in check.

Here’s how they stack up nutrient wise:

Per 1 cup boiled
Calories: 64
Total Fat: 0.8 grams

Saturated Fat: 0.1 grams
Total Carbs: 14.7 grams
Dietary Fiber: 8 grams
Sugar: 5.4 grams
Protein: 1.5 grams

With more fiber than sugar, few fruits can claim to offer this type of health benefits. Raspberries are great for combating constipation and will have you regular in a hurry.

In addition to that, raspberries are also loaded with antioxidants that will help to combat free radical damage and inflammation in the body. They’ve been shown to have great anti-cancer benefits thanks to their antioxidant profile as well as the phytonutrients they contain.

Given that this berry is so sweet, it’s easy to eat on it’s own or add to other dishes already in your meal plan. Try adding them to salads, on top of a bowl of oatmeal, to plain yogurt, or into a marinade that you are preparing for your main protein source. The possibilities with this berry are endless.

So there you have seven lesser-known sources of fiber that you’ll want to include in your diet plan. Make sure that you aren’t relying on the common sources all the time. Variety is really key for optimal health as it’ll ensure you get an abundance of different nutrients into your diet..


Chicco, Adriana G., et al. “Dietary chia seed (Salvia hispanica L.) rich in α-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats.” British Journal of Nutrition 101.1 (2008): 41-50.

Murillo, Genoveva, and Rajendra G. Mehta. “Cruciferous vegetables and cancer prevention.” Nutrition and cancer 41.1-2 (2001): 17-28.

Larsson, Susanna C., et al. “Chocolate consumption and risk of myocardial infarction: a prospective study and meta-analysis.” Heart (2016): heartjnl-2015.

Toscano, Luciana Tavares, et al. “Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values.” Nutr Hosp 31.3 (2015): 1176-1182.

The Ultimate Immune System Supplement Stack

“Everyone has a physician inside him or her; we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well.”

How is it possible that 80 – 90% of chronic disease risk is rooted in poor lifestyle decisions, yet most health care solutions still avoid this root cause? There must be a better solution. Here at Lifetime Health And Wellness we understand that long-term optimal health is not the result of a supplement choice. It is our fundamental belief that lifestyle is truly the most powerful medicine, and must be the driving force that powers better healthcare. The challenge is implementing lifestyle medicine in the clinical setting. To meet this challenge, we have put together the ultimate supplement stack that helps patients implement lifestyle solutions.


  • Primes and Mobilizes Key Immune Cells
  • Protects Against Immune Challenges Resulting From Ongoing Stress
  • Increases Immune Vitality and Mental Clarity
  • Protects Against Exercise-Induced Stress

Buffered C

Powder is balanced with calcium, magnesium and potassium to gently deliver high-concentration vitamin C to reduce the potential of gastrointestinal upset.

Reacted Zinc

Provides 54 mg of highly-absorbed zinc, ideally formulated using the amino acid chelate form of zinc (zinc glycinate) for enhanced absorption, optimal utilization and gastrointestinal (GI) comfort. Supplementing the right form of zinc is key to maintaining healthy levels within the body and compliance to a supplement regimen. Zinc plays a crucial role in boosting immune function, maintaining healthy tissue growth, and increasing the antioxidant reserves that protect the body from free radical damage.


Protect Powder’s pure and high-concentration formula provides improved immune modulation and strengthens the gut-immune barrier.


Is a targeted formula specifically designed to support the body’s immune response by boosting natural killer (NK) cell activity. NK-Stim includes a synergistic combination of larch arabinogalactan, oleuropein (the active ingredient found in olive leaf extract), acemannan (the immune-stimulating constituent of aloe vera concentrate) and chelated zinc. NKStim’s unique preparation supports immune function, boosts NK cell activity, promotes healthy microflora in the gut, and helps maintain bacterial balance throughout the body. NKStim is the ideal preparation for those with immune challenges and gastrointestinal-related concerns.


Is a scientifically formulated blend of nutrients Based on peer reviewed, double-blind research specifically designed to recharge cellular energy production, increase antioxidant protection, support detoxificationcapacity, and support immune function, MitoCORE provides a unique blend of acetyl L-carnitine, alpha lipoic acid and N-acetyl cysteine. All have shown to support immune function and energy output. MitoCORE also includes key micronutrients and phytonutrients, including green tea, broccoli seed extractand resveratrol, to protect the mitochondria and continually recharge the cycle of energy production.


Includes a powerful combination of key nutrientsand botanical extracts that provide support for immunechallenges. Viracid boosts immune defenses by providingnutrients such as L-lysine vitamins A and C, pantothenicacid, B12, and zinc. Viracid includes the synergistic blend of botanical extracts black elderberry, astragalus, echinacea, and andrographis, all of which have been used traditionally for their clinically effective immune- modulating properties.

SBI and GI Health

The GI tract acts as the gateway to the rest of the body, making the health of the gut barrier critical to overall health. Environmental triggers like poor diet, high stress and toxin exposure can lead to GI challenges. In practice, probiotics are a natural choice for supporting beneficial bacteria in the gut, but supplementation to eliminate unwanted microbes should also be considered. SBI has been shown to bind microbes and toxins, further enhancing microbiome balance and facilitating gut barrier strength.2,

IgG Protect Powder

Is a highly concentrated colostrum formula that provides essential nutrition for improved immune health. Traditionally, colostrum is considered the “first food” of newborns because it is easily digestible and enhances the immune system. More recently, colostrum has been shown to regulate the immune system and provide vital growth and healing factors.2 An optimally functioning immune system prevents unwanted toxins and molecules from disturbing the body’s natural homeostasis. Colostrum naturally includes immune factors, amino acids, nucleotides and growth factors which provide several benefits to human immune health by functioning against microorganisms. There are five main immunoglobulins, but the most common is IgG, which accounts for 75-80% of all serum antibodies in the body. IgG plays a major role in immune system function, as it defends the body against foreign substances