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January 15, 2015 | 1:00pm

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Age Old Advice Not to Consume Saturated Fat Has No Basis in Fact or Science

April 4, 2015 | 1:48pm

\"FatI read reams of newly published scientific and medical information published in peer-reviewed journals every month.

Almost every week, I read an article or blog where a physician or registered dietician talks about the dangers and health risks of consuming saturated fats.  I could understand  authors not staying abreast of the research disproving these dangers and risks if it was brand spanking new.  When it is years old, however, there is no explanation other than they have not done their homework.

A small percentage of what we think we know about science, medicine and health is irrefutable and the vast percentage of our knowledge is subject to change, or  a complete revision.

This has happened innumerable times and will continue to happen as new research surfaces. In the past few decades we have seen  the almost unquestionable health benefits of HRT (hormone replacement therapy) challenged and somewhat reversed.

Everyone knows that higher levels of HDL cholesterol are healthy and protective, right?  Now some cardiologists and researchers are challenging this “irrefutable” fact.

Everyone from your physician to your best friend “knows” that consumption of saturated fats causes heart disease…  Well,  based upon all of the most recently published studies that does not seem to be true.

A study in the American Journal of Clinical Nutrition, (Mar. 2010) analyzing over 20 studies  on the risks of consuming saturated fat  found:

“… there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD [coronary heart disease] or CVD [stroke and cardiovascular disease].”

And now a new study just recently completed confirms this and adds a really interesting twist to the “dangers of saturated fats” topic.

An article recently published in the journal PLOS-1  found that increased dietary intake of saturated fats did not cause a rise in the blood plasma level of saturated fats.  But the very interesting take-away from this study was that increasing the percentage of daily dietary intake of carbohydrates did in fact raise plasma saturated fat levels,  which when elevated are known to increase the risk of diabetes and heart disease.

Let’s sum up what we have learned and what you should do regarding dietary saturated fats:

1-Consumption of foods containing saturated fats does not increase the risk of heart disease or diabetes because for unexplained metabolic reasons dietary consumption of saturated fats does not raise blood plasma levels of saturated fat which are thought to increase the risk of developing diabetes and/or heart disease, when elevated.

2-Consumption of foods containing high levels of carbohydrates do raise plasma levels of saturated fats, thereby increasing your risk of developing diabetes or heart disease.

According to one of the lead researchers involved in the study “Dietary guidelines that recommend restricted consumption of saturated fats are not smart or scientific.”


My personal diet provides about 65% of my calories from fats, about 25% from protein sources and 10% from carbohydrates.  This is a far cry from the age-old pyramid recommendations to get 50-60%  of your daily calories from carbohydrates.

While I do lift weights, I do very little aerobic exercise except for walking and my body fat percentage stays around 16-17%. (I include this information for those of you who are worried about higher fat consumption causing you to gain weight or body fat).

My total daily caloric intake ranges between 2500-3000 calories.  Women, depending upon their level of activity should generally be in the 1700-2000 calories per day range if they desire to maintain their current weight.

Metabolically and physiologically……………SUGAR FROM CARBOHYDRATES IS THE ENEMY NOT FATS!

I also believe there is enough published quality science indicating that reducing your intake of carbohydrates may also lead to decreased risks of developing cancer, dementia/Alzheimers, vision and hearing loss.  But this will be addressed in another article.

To the Best of Health,


Curt Hendrix M.S. C.C.N. C.N.S.


If You’re NOT Supplementing with THIS Vitamin on a Daily Basis at THIS Amount …You Need to Start NOW!

February 14, 2015 | 3:09am

\"DI am hard pressed to name a single vitamin that has consistently shown to be able to decrease all-cause mortality as well as cardiovascular and cancer mortality as Vitamin D-3 (cholecalciferol). The studies depicting these benefits continue to accrue.

At this point in time, I recommend that everyone supplement at least 2000-5000IU per day of vitamin D-3, with the goal being that when you have your physician check your vitamin D levels after a few months of supplementation, they be in the 60-80 ng/ml range.

If they are not in this range, double the amount of vitamin D you’re taking daily and have your levels checked again in 4-5 months. Some people, even with additional daily D-3 supplementation, do not easily increase their vitamin D-3 levels.  If upon having them tested the second time, your levels did not increase very much (despite having doubled your daily dose), discuss this with your doctor.

Discuss this with your physician and you may have to take as much as 50,000 IU of vitamin D-3 a day (or more) to get up to 60 ng/ml. I know that going to your doctor’s office or a lab can be inconvenient but it is so worth it to decrease your risk of death from all causes as well as specifically from heart disease and cancer!

Here’s a brief summary of just two of the several studies that reported these vitamin D-3 benefits.  1.) Published in the prestigious British Medical Journal, 2014, Jun 17, a meta-analysis (a study that compiles and evaluates the reported data from multiple studies on a given topic) of both European and U.S. published studies found that: 0f the 26,000 participants (age 50-79) reported on, in all of the included studies, those who had the lowest vitamin D levels had a RR (relative risk) of 1.57 (an RR of 1 is neutral) for both all-cause mortality and cardiovascular mortality and a similar RR for cancer related mortality in those who previously had cancer.  2.) A second study published in April, 2013 in the American Journal Of Clinical Nutrition also reported decreasing vitamin D levels were inversely related to all-cause, cardiovascular, cancer and respiratory mortality rates.

Links to abstracts of these studies are below.  For those of you who are interested, vitamin D levels can be reported as ng/ml (which is the denomination we referred to above) or nanomoles/Litre.  To convert ng/ml into nmoles/liter multiply the ng/ml by 2.5. Vitamin D-3 in 5000 iu soft gels is relatively inexpensive and all of you reading this article should strongly consider supplementing this powerfully healthy vitamin today.

Links to Studies:



To the Best of Health,

Curt Hendrix, M.S. C.C.N. C.N.S.





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