Is your protein powder as clean as you think?

A new report from the Clean Label Project found that 47% of protein powders exceeded safety thresholds for heavy metals.
Based on testing 160 products from 70 of the top-selling brands:

• Organic products tended to show higher levels of heavy metals – particularly for lead and cadmium
• Plant-based protein powders showed 3x more lead than whey-based options
• Chocolate-flavored powders contained 4x more lead than vanilla.

Why?

Because contaminants accumulate in soil from agricultural and industrial practices and then concentrate in the plants grown there.

Some things you can do:

• Whey or collagen-based proteins that are not chocolate have the lowest lead.
• Some products have third-party certifications for purity (like Clean Label Project Certified).
• Or skip protein powders altogether and focus on whole-foods, like eggs, grass-fed beef, organic poultry, and fish.

Elderberry

Looking for natural boosts for your metabolism? Think about elderberry for immune support during the cold and flu season. In addition, a new study shows it may also benefit metabolic health.

After drinking 12 ounces of elderberry juice daily for a week, participants experienced:

1. Improved gut health: Elderberry juice increased beneficial gut bacteria and decreased harmful ones. A healthy gut microbiome is closely linked to better metabolic health.
2. Better blood sugar control: Participants had a 24% decrease in blood glucose levels and a 9% decrease in insulin levels, showing improved sugar metabolism.
3. Enhanced fat burning: Elderberry juice improved the body’s ability to oxidize fat, especially after carb-heavy meals and during exercise.

What makes elderberries so great? Anthocyanins!

Anthocyanins are phytonutrients (plant compounds) with powerful antioxidant and health-promoting properties, and elderberries contain them in much higher concentrations than most other berries.

It’s all about nutrient density.

As with all supplements, it’s essential to consult a practitioner who can evaluate your unique situation. Even natural options like elderberry juice may not be right for everyone.

Fiber

A new study says eating more fiber may be more important than taking probiotics (check out what you need to know).

Why is it that some people are more susceptible to infections or “food poisoning” than others? A new study says it comes down to the gut microbiome – and how much fiber we eat!

This study is especially fascinating because it flips some old beliefs on their head.

Here’s what’s new:

• Eating more fiber is probably more effective than taking probiotics. Researchers found that the key to protecting against harmful bacteria like E.coli is eating more fiber to feed good bacteria. This boosts the production of short-chain fatty acids (SCFAs), which create a healthier gut environment.
• Trying to “starve out” harmful bacteria may be an outdated approach. It used to be thought that good bacteria could crowd out harmful bugs by competing for nutrients. But this study found that’s not the case. The real solution is promoting SCFAs, which make the gut less hospitable to harmful microbes.

It’s tempting to think a pill (even a probiotic) is always the answer, but most of the time, it comes back to the basics. Eating fiber-rich foods creates a healthy gut that is less susceptible to infections.

Want some simple ways to boost your fiber intake?

• Add veggies to every meal.
• Snack on fruits like berries.
• Choose whole grains over refined ones.
  

Plant-based Diets

What does a ‘plant-based’ diet really mean?

I just saw this headline: “Evidence Suggests Plant-Based Diets Reduce Cancer Risk.” But it turns out that plant-based means different things to different people (and to different researchers).

Let’s stop confusing ‘plant-based’ diets with vegan or vegetarian. Here’s what the science says.

One recent study found that the healthy gut microbes in vegans also appeared in omnivores who ate more plant foods – meaning that eating more fruits and veggies makes a difference even without eliminating meat.

Plant-based diets can mean:

• vegan
• vegetarian
• omnivore

The most extensively researched plant-based diet is the Mediterranean Diet, which includes healthy fats like olive oil and nuts, moderate amounts of lean proteins like fish or poultry, and at least ⅔ of the plate coming from fruits, veggies, and plant foods.

So, why do plant-based diets reduce the risk of cancer?

It could be any of these things:

• a healthier microbiome
• lower inflammation and oxidative stress
• better blood sugar regulation
• fewer processed foods