• Ways To Stay Healthy During A Pandemic That They Are Not Telling You About
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    The world is full of fear and we are being told to wear masks, socially distance, limit travel, avoid groups, and close contact. These may be effective measures to limit the transmission of coronavirus but it doesn’t guarantee that you won’t get it. As more businesses are opening back up, the majority of people will have to go back to work, and kids back to school. Realistically we have to come to terms with the fact that life must press on, albeit in the safest way possible. Whether you are working from home or having to get out more, most people are likely to come close or actually come in contact with this virus at some point in the future. So here are the ways to stay healthy during a pandemic that they are not telling you about.

    This might come as a surprise to some people but you should be supporting your immune system the same way as you would if there were any other virus or bacterial infection risk out there. (pssst, which there always is)

    Gut Health

    70% of your immune system resides in the gut! Read that again! Did you know that your gut is the pathway in which most of your nutrients and vitamins are absorbed from what you eat and drink and from there are transported to the rest of the body? This makes the gut the most important player when it comes to immune health.

    So this means that the 1000mg Airborne vitamin-C tablet you just took does absolutely nothing for you if your body doesn’t absorb it.

    Your gut has what is called a “norma flora” which is basically a collection good bacteria that line the intestines. Think of it as the “gatekeeper” to what is allowed to pass between the gut lining. It keeps the bad stuff out and the good stuff moving through. If you’ve ever heard of “leaky gut”, that happens when your flora and the gut lining is now permeable to the bad stuff and the good stuff doesn’t get transported.

    So what decreases your normal gut bacteria? Eating or drinking items that your body is sensitive or allergic to will certainly do it. The most common culprits here are dairy products, artificial ingredients, preservatives, and more. Certain medications can decrease your norma flora. For example, antibiotics will wipe your gut clean of all of that good bacteria. This would be a good time to double up on dosages in order to re-populate. Not eating enough prebiotics for the bacteria to live off of will de-populate. Alcohol use, lack of exercise and sleep also decrease good gut bacteria.

    There is a supplement that will help you keep up with a healthy functioning gut, it’s called a probiotic and you can learn all about it in one of my previous blogs! https://www.ezellchiropracticllc.com/the-one-supplement-everyone-should-be-taking/

    Vitamin D

    Vitamin D is a fat soluble vitamin along with A, E, and K. What makes vitamin D different is that we primarily make it on our own, rather than relying on food sources. Vitamin D is stored in the liver and in fatty tissues.

    The way that our body makes vitamin D is by converting sunshine into D3. D3 is made as the sunshine is converted by the cholesterol in our skin. Vitamin D becomes a hormone in the body. It impacts our skeletal structure, blood pressure, mood, brain function and most importantly, IMMUNITY!

    Most people believe (or have heard) that the best way to get vitamin D is by drinking milk, eating fish, eggs, or taking supplements like cod liver oil. While these foods do have some vitamin D, the best way is still by direct sunlight exposure. There are 2 types of supplemental vitamin D: D2 and D3. The type that our bodies make naturally is called cholecalciferol which is the D3 version. D3 is readily absorbed and up to 4 times more effective. D2 is only partly absorbed. D2 is made from vegetarian sources while D3 is animal based. Unfortunately, most products fortified with vitamin D (milk, etc) contain the D2 type and therefore are less absorbable and convertible.

    How much vitamin D should you be getting daily? 

    • Adult patients shoot for 5,000 IU daily (pregnant women included)
    • Ages 5-10 need 2,500 IU daily.
    • Children younger than age 5 need 35 IU daily

    Of course, the only way that you would really know exactly how much vitamin D to take is by way of a blood analysis, but for reference, in the midwest here like Missouri, you’d need close to 45 minutes to 1 hour of full sun on arms, legs, and face to get this amount for an average adult. One of the major reasons why more people get sick in the winter time is due to the lack of sun exposure and therefore the lack of vitamin D, causing weakened immune system function. This is why it is extremely important to take a vitamin D supplement in the winter months if it gets cold where you live.

    Lifestyle Activities

    This one goes without saying. Regular exercise, adequate sleep, proper work/rest balance, chiropractic adjustments, yoga, stretching, meditation, and many more things keep you at the top of your game and in a round about way will absolutely effect your immune system either in a positive or negative way depending on how you use (or don’t use) them.


    Can you use to tune up your immune system? Share this with a friend that could use to learn about the ways to stay healthy during a pandemic that they are not telling you about!

    Yours in health,

    Dr. Glenn Ezell

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  • Counting Macros For Beginners
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    Counting Macros for Beginners and How to Lose or Gain Weight

    Counting macros can be easy, even for beginners. Counting macros can also help you to achieve weight loss goals or even to promote and sustain muscle growth. It is a powerful tool to help manage what you eat so that you know the exact amounts of macronutrients that your body needs for a specific goal.

    First of all, what are macros? The three macros (short for macronutrients) that the body needs in large numbers are protein, fat, and carbohydrates. Each of these macronutrients provides energy in the form of calories or kcals. In addition to energy, these nutrients have other specific roles in helping your body function properly.

    Proteins contain 4 kcals per 1 gram

    Fats contain 9 kcals per 1 gram

    Carbohydrates contain 4 kcals per 1 gram

    Protein

    Protein foods are made up of amino acids, which are the building blocks of the body. Proteins play a key role in building and maintaining muscle mass and providing energy for our cells and brain. Young children need approximately 1-1.5 grams of protein per kg of body weight. Average adults need about 0.8-0.95 grams per kg of body weight. Some common sources of protein include:

    • Chicken
    • Beef
    • Fish
    • Eggs
    • Beans
    • Milk

    Fats

    Fats are the most calorie dense macronutrient at 9 calories per gram. Fats get a bad reputation because most people think that fats make you fat. Your body should have an appropriate amount of healthy fats to do things like regulate hormone production and allow for proper absorption of fat-soluble vitamins (A, D, E, K). Granted if you eat too much fat, your calorie intake can spike faster because each gram accounts for about double of what you would get out of protein and carbohydrates. You want to take in a variety of fats that include monounsaturated, polyunsaturated, and some saturated fats as well. Common sources of fats include:

    • Butter
    • Avocado
    • Olive Oil
    • Coconut Oil
    • Nuts/Seeds

    Carbohydrates

    Carbohydrates are the body’s preferred energy source. In most diets, carbs make up the majority of the calories consumed. The body takes simple or complex carbs and breaks them down into glucose which is either used right away or stored in muscle or fat for future use. The problem that most people run into with carbs, is that they over eat processed and refined carbohydrates which release sugar into the bloodstream very quickly leading to more cravings, low energy levels, cravings, weight gain, and brain fog. Carbs like vegetables, ancient grains, whole fruit, and others digest slower and come without all of the bad side effects. Good carb sources include:

    • Fruit
    • Starchy Root Vegetables
    • Whole Grains

    Counting Macros

    So now that you know what “macros” are and where they come from, how do you count them? And how do you use that information to gain or lose weight?

    Tracking Your Food

    First and foremost, you have to have an idea of what you are currently taking in. Download a food and meal tracking app such as My Fitness Pal. This app makes it really easy to track your food. Simply scan the barcode on the back of the items that you are consuming and make sure you put in the right amount of servings you are eating. At the end of the day, you will have a total amount of protein, fat, and carbs that you consumed. Along with that, you have your calorie count. Do this for a full week so that you can get an average of what you normally eat.

    Basal Metabolic Rate

    Up next is calculating your BMR. Use this BMR Calculator to get your estimated number. This number is an estimate for the amount of energy expended while at rest in a neutrally temperate environment, and in a post-absorptive state (meaning that the digestive system is inactive, which requires about 12 hours of fasting). So basically, this is how many calories your body would need if you didn’t do anything all day and just lied there. It also gives you a guide based on your activity level on how many calories you need to maintain a specific weight.

    Plugging In The Numbers

    An average person who is trying to lose weight should aim to shoot for a ratio of about 30% carbs, 20% fat, and 50% protein that come from your daily calorie intake. If you are looking to build more muscle along the way, your ratio should be focused more around eating as much protein in grams as you want your goal body weight to be (175g protein for 175lb bodybuilder).

    Let’s say my BMR is about 1700 cal/day and when I add in my activity level and exercise that I do regularly, my recommended is about 3000 cal/day. Theoretically, if I ate 3000 calories each day, my weight would stay the same.

    Look back now at your averages when you tracked your food. If I ate over 3000 calories/day, I would gain weight. If I ate under 3000 calories/day I would lose weight.

    To make it simple, 3,500 calories= about 1lb of fat. In general, if you cut about 500 to 1,000 calories a day from your typical diet, you’d lose about 1 to 2 pounds a week.

    Just remember that BMR number, if your calorie count consistently stays below that number, your body will not be able to function at an optimal level.

    Final Thoughts

    This advice is very baseline and will work for most people. There are a lot of different circumstances that change these formulations, it’s best to consult someone who has knowledge in nutrition, exercise, body mechanics, and metabolic function.

    Your numbers will change if you lose weight, gain weight, start more exercise, get pregnant and more! Keep good track of things. Myfitnesspal has settings that help you stay on track if you upload your weight.

    Yours in optimal health,

    Dr. Glenn Ezell

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  • The One Supplement Everyone Should Be Taking
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    The One Supplement Everyone Should Be Taking

    There are millions of supplements that are available today to you. A majority of them depend upon different factors in order to actually help a certain person. There are a few supplements though that could help the greater majority of our population. The one supplement that everyone should be taking is a probiotic!

    What are probiotics? 

    Probiotics are live microorganisms that can be ingested to promote a healthy lifestyle. Your gut is filled with hundreds of types of microorganisms like yeast, bacteria, and viruses. The good bacteria that lines your intestinal walls is called your “norma flora”. This flora is the gatekeeper of your gut. It supports the uptake of vitamins, nutrients, and other good stuff that your body needs to stay healthy.

    How do you take them?

    As a quality source, mainly you will get the right dosages by either taking a supplement in pill or capsule form, or by eating organic fermented foods. Yogurt, kefir, sauerkraut, and kimchi all have a lot of probiotics in them. I do recommend finding other sources different from the dairy products. Dairy has been shown to be highly inflammatory and is causing its own set of allergies and sensitivities in our population and has little dietary benefit when compared to other sources of nutrients.

    What can they help with?

    It has been shown that 70% of your immune system is in your gut! You’ve got to protect it! There’s no better way than to support with probiotics. People who take probiotics experience less bloating, IBS, and diarrhea. Positive immune response will follow. Your body relies on the gut to transport nutrients and vitamins to get to the rest of your body. What does that mean? So the vitamins that you just took, the healthy meal you just ate, without a healthy gut flora, none or little actually gets where it needs to go, it just gets excreted.

    What decreases your normal gut bacteria?

    Certain medications can decrease your norma flora. For example, antibiotics will wipe your gut clean of all of that good bacteria. This would be a good time to double up on dosages in order to re-populate. Not eating enough prebiotics for the bacteria to live off of will de-populate. Alcohol use, lack of exercise and sleep also decrease good gut bacteria.

    So now you know the one supplement everyone should be taking. The question is, are you?

    For dosage information, concerns, or general questions about probiotics, reach out to me and I’d be happy to help.

    Yours in health,

    Dr. Glenn Ezell

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  • Six ingredients to avoid
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    image

    1. High Fructose Corn Syrup (HFCS)

    -Obesity

    -Insulin resistance

    -Increased belly fat

    -Heart disease

    2. Trans Fats– Usually labeled as “shortening”, “partially hydrogenated”, “hydrogenated”, “mono” or “diglycerides”:

    -Known carcinogen

    3. Artificial Flavors

    -Allergies

    -Sinus problems

    4. Artificial Colors

    -Hyperactivity in children

    -ADD, ADHD

    5. Artificial Sweeteners

    -Aspartame (Equal, Nutrasweet): negatively affects the nervous system

    -Sucralose (Splenda)

    -Saccharin (Sweet N Low): suspected carcinogen

    6. Preservatives

    -Monosodium Glutamate (MSG): Stimulates taste buds causing us to eat more

    -TBHQ

    -Polysorbates

    -BHA/BHT

    -Nitrates/Nitrites

    -Sodium Benzoate

    -Sulfites

    If you ever have any questions about your health, contact me directly at dr.glennezell@gmail.com

    Yours in optimal health,

    Dr. Ezell

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  • Which protein supplement (and amount) is right for you?
    Which protein supplement (and amount) is right for you?
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    All proteins are not created equally!

    If you’re like most people, you know that protein is something that you need to have in your diet to survive. What you’ve wondered is if you should take supplements and if so, which ones to take. You’ve probably also wondered how much to take. Well, today you have the opportunity to learn all about it!

    Lets start by explaining what protein is and how it works. Protein is one of the three dietary macronutrients (big nutrients) that our body needs to function. The other two are fats and carbohydrates. These nutrients all work together to keep you on top of your game. In an analogy, these things work like a construction process. Proteins act like the bricks and walls while carbohydrates do the work by cementing and putting everything together and the fats are the managers who are overlooking the whole process, making sure that everything is running smoothly.

    Proteins provide the body with the building blocks to make amino acids which are used for building new muscle tissue. Muscles simply would not exist without it.

    Benefits of protein include:

    1. Muscle growth
    2. Better recovery (repair)
    3. Optimal immune response
    4. Healthy appetite

    The recommended daily allowance (RDA) for protein is currently at an average of 50g per day. Most would say that this is surprisingly low, though  you have to consider that this is based on the average American. This person is mostly sedentary.

    “HOW MUCH DO I NEED”? Great question. If you are sedentary to mildly active and trying to lose body fat for example, I would recommend 1-1.5g per kg of body weight daily. 1kg equals about 2.2lbs. In a 150lb person, the equation looks like this 150/2.2=68, 68×1.5=102g. So a person who weighs 150lbs would need about 68-102 grams of protein daily to fit their needs.

    If you are a seasoned athlete, someone who is trying to bulk up, get stronger or just really change your body composition, you should shoot for 2g per kg of body weight. For our 150lb person here, he should consume about 136g protein daily.

    Now lets say you are overweight, these recommendations will change (overweight being 20% over body fat percentage in males and 30% over body fat percentage in females). Just take as much protein as your goal weight.

    “WHAT KIND OF PROTEIN DO I NEED”? Another great question. Protein supplements are often made from different sources have different ingredients and do different things.

    Whey protein is one of the most popular of protein supplements available and also one of the best.

    There are three main types of whey; concentrate, isolate, and hydrolyzedConcentrate simply means that there are more additives and a lesser amount of raw protein. Isolatemeans that the protein has been isolated and filtered for a more pure product. Hydrolyzed protein is made to be absorbed faster.

    Casein is a slow digesting protein source and is often taken by individuals before bed.

    Egg protein is available to people who enjoy a lactose-free source of protein.

    Soy protein is a vegetarian protein source.

    Protein is vital for living optimally. Proteins from your raw diet should be taken into consideration and are not to be replaced by supplements.

    Yours in health,

    Dr. Ezell

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  • 10 Great (random) Nutrition Facts
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    1. Not everything that says it’s “organic” is actually organic.

    2. “Natural” does not necessarily make it good for you, nor does it have to be true to be placed on a label.

    3. If you can’t pronounce something on the ingredients list, you shouldn’t be eating it.

    4. Sugar-free usually means that it now has sugar alcohols which in some cases are worse than sugar in the first place.

    5. Fat-free should have nothing to do with your diet. It has no effect on weight loss.

    6. The best oil out there to cook with is coconut oil. Olive oil is good for non-cooking purposes, but the bonds break down when heated and make it less healthy.

    7. High fructose corn syrup is aiding in the obesity epidemic in America.

    8. The longer you cook vegetables, the more nutritional content is lost.

    9. One of the best “super foods” is Kale.

    10. Eating less meals won’t always help with weight loss (and it’s also unhealthy), a healthier alternative would be to eat smaller portions at more times throughout the day.

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