Increasing Fiber Decreases Major Health Risks

By Dr. Mercola

It’s become increasingly clear in recent years that fiber intake is a more crucial “mover and shaker” in the fight against cancer and other serious diseases than was previously realized. A perfect example, a recent study1 reveals, is the discovery that people with colon cancer who add extra fiber to their overall food intake may have a lower risk of mortality compared to people who don’t consume much fiber.

Adequate fiber intake is so crucial to health, asserts senior study author Dr. Andrew Chan of Harvard Medical School and Massachusetts General Hospital in Boston, that consuming more fiber after such a diagnosis can positively impact patients’ risk of dying from the disease, independent of how much fiber those patients ate before the diagnosis.

How Do You Like Them Odds?

Chan and his team used the data of 1,575 adults with colon cancer to determine how much fiber they were used to eating, then followed half of them for eight years. Of that number, 733 of them died — 174 of that number from colon or rectal cancer tumors.

However, the numbers confirmed that for each additional 5 grams of dietary fiber a patient consumed, their odds of dying of colorectal cancer decreased by 22 percent. In addition, those patients also had a 14 percent lower risk of dying from any cause when compared to those who reported the lowest dietary fiber consumption.

It’s clear that when an individual learns they have colon cancer — and as a consequence changes their diet to add more fiber — their survival rate increases. But notice that the term “dietary” fiber is used. While the researchers promoted cereal grains as among the best ways to increase fiber intake, I do not recommend this. Grains will raise your insulin and leptin levels, which is a major driver of most chronic diseases. There are far healthier forms of fiber, including that from vegetables, berries, psyllium seed husk, flax and chia seeds.

So What Factors Are the Biggest Contributors to Disease?

Dr. Samantha Hendren, a researcher at the University of Michigan (not involved in the study) maintains what many doctors believe, that the most telling risk factors for colon cancer are family history, a personal history of cancerous polyps, diseases such as ulcerative colitis and failure to get screened for the disease.

However, other factors can influence risk, Hendren noted, mentioning lifestyle.2 Another researcher, Nour Makarem, at Columbia University in New York (and also not involved in Chan’s study), said that for her part, diet is very important, particularly as it relates to dietary fiber, as eating foods high in fiber can lower the risk of developing colon cancer.

“Therefore, consuming a healthy diet that is high in … fiber sources such as fruits and vegetables, may protect from colorectal cancer. (It) also improves outcomes and reduces risk of death among colorectal cancer survivors.”3

Dr. Jennifer Wargo, a surgeon and research scientist working with the Parker Institute for Cancer Immunotherapy, conducted research showing that the intestinal flora of cancer patients play a significant role in whether or not they respond to “breakthrough” immunotherapy.4 Some have thought specific bacteria had to be present for a person’s gut health to be considered healthy; Wargo believes it’s the diversity.

“I don’t think it’s one bacteria per se that’s driving this entire response. I think it’s probably a community of bacteria. And what we found is that, in patients who responded to the treatment, they actually had a much higher diversity of bacteria in their gut microbiomes compared to non-responders.”5

This is important, as low-fiber diets have been linked to less microbial diversity in the gut in animal studies.6 So eating a fiber-rich diet, which in turn may improve the microbial diversity in your gut, may be linked to better responses during immunotherapy cancer treatment.

Wargo also explained that the question of diet for health and disease prevention can’t be ignored, wondering aloud if patients with a fiber-rich and more microbiome-friendly diet may fare better during cancer treatment and whether eating in this way may help facilitate and enhance the immune system, ultimately preventing cancer.7

Fiber Should Be on Your ‘High Priorities’ List

One of the biggest problems with the American diet (and arguably that of much of the world) is that fiber is low on the list of priorities. While the U.S. Food and Drug Administration (FDA) recommends 25 grams of fiber per day based on a 2,000 calorie diet,8 to which most people don’t even come close, my recommendation is more than that: 50 grams per 1,000 calories.

For some, this would mean an utter diet transformation, but one that could improve not just your digestive health but likely transform your health overall. Fiber in your diet is not only important for helping foods “swish” the inside of your large intestine and colon to help move everything through properly, your gut microbiome also benefits, and the rest of your body does, too, from the other nutrients in the whole foods you eat.

Interestingly, it’s actually your body’s inability to digest some types of fiber that makes it so important in the digestive process. Soluble fiber, found in foods such as Brussels sprouts, blueberries and flaxseeds, attracts water and helps these foods dissolve into a gel-like texture, which helps slow down your digestion.

Why do you want digestion to take more time? Because you’ll feel full longer, which helps you eat less. Insoluble fiber is found in dark green leafy vegetables, celery and carrots, among other whole foods. Like its name suggests, it doesn’t dissolve, so this type helps food move through your digestive tract more quickly for healthy elimination.

Many whole foods, especially fruits and vegetables, contain both soluble and insoluble fiber. So, both types of fiber are good for you, imparting benefits that range from fewer hemorrhoids and a lower risk of kidney stones and gallstones to, more importantly, a lower incidence of stroke, heart attack and diabetes.

Your skin may even improve once toxins make their way out of your body. Additionally, as fiber helps escort yeast and fungus out, their potential for being excreted through your skin to cause acne, rashes and other skin problems is diminished.

Cause and Effect: ‘Which Came First, the Disease or the Disrupted Microbiota?’

An example of the importance of how gut bacteria impacts a person’s health is how the absence of it increases a person’s propensity toward obesity. The New York Times notes the work of microbiologist Claire M. Fraser-Liggett and geneticist Dr. Alan R. Shuldiner, from the University of Maryland’s School of Medicine:

“Previous studies have already found differences in the gut microbiota of lean and obese adults. There is also evidence that the typical high-calorie American diet rich in sugar, meats and processed foods may adversely affect the balance of microbes in the gut and foster the extraction and absorption of excess calories from food.

A diet more heavily based on plants — that is, fruits and vegetables — may result in a microbiome containing a wider range of healthful organisms. In studies, mice that had a microbiota preconditioned by the typical American diet did not respond as healthfully to a plant-based diet.”9

Studies have explored this phenomenon and found that the gut microbiome more directly influences your health and disease than previously thought. Besides the obesity and problems that result due to “colonization with multidrug-resistant organisms,” one study10 listed health conditions that can occur when the microbiome is compromised:

  • Clostridium difficile infection, aka C. diff, a “sometimes devastating intestinal infection” that can occur when powerful antibiotics annihilate healthy bacteria that otherwise keep your microbiome balanced. Fecal transplant is one treatment that’s been used to treat such debilitating disorders, and has a 90 percent success rate.11
  • Inflammatory bowel diseases (IBDs) such as Crohn’s and ulcerative colitis, evidenced by such symptoms as frequent diarrhea, rectal bleeding, abdominal cramps, nausea and fatigue.
  • Allergic diseases such as asthma and eczema were observed less in the children of a rural African village who ate fiber-rich diets that positively affected their gut health, compared to children exposed to a more Western diet, and protected them from disease-causing illnesses and infections.12
  • Autoimmune diseases may be one result of how “bad” gut microbes and too few good ones can affect your entire body. Rheumatoid arthritis is one example, the study authors suggested, as animal studies have demonstrated that some bacteria can cause antibodies to attack and wreck joint health.13
  • Neuropsychiatric illnesses such as schizophrenia, attention deficit hyperactivity disorder (ADHD), autism and obsessive-compulsive disorder are conditions possibly rooted in a damaged microbiota. Depending on your genetic makeup, altered microbes may disrupt the blood-brain barrier to modify normal brain development.14

Want a Little Fiber With That?

It’s quite sobering to realize that your diet can either make or break not just the ecosystem in which your gut bacteria reside, but also your mental health. And it’s not just the food you eat but all kinds of other factors, including the chemicals and pollution you’re exposed to. All of it can alter the composition of gut bacteria, Belfast Telegraph contends.15

As such, the recommendation is to “eat with your gut in mind” as at least one thing you can control to improve your immune system and other aspects of health through fiber consumption for better intestinal bacteria.

Interestingly, while you can augment your intestines with probiotics from raw grass fed yogurt, sauerkraut and kefir, you can also do it by eating inulin-rich, gut-beneficial foods like raw garlic, leeks, chicory root, Jerusalem artichoke and bananas, according to Dr. Dan Robertson, a medical officer at Push Doctor, who advises:

“Looking after your gut is really important. That means eating a balanced diet and not bombarding your microbiome with foods that are hard to break down, such as refined carbs, trans fats and foods high in added sugar. Try to stick to regular mealtimes too, so that your gut can get into a regular pattern.”16

The latter foods (raw garlic, leeks, chicory root, Jerusalem artichoke and bananas) are examples of prebiotics, which help nourish beneficial bacteria and have been found to beneficially alter gut microbiota and significantly reduce body weight and body fat.17 Since obesity is linked to cancer, it stands to reason that consuming more prebiotic fiber may also help lower your cancer risk by helping with weight loss. Additional healthy foods containing high amounts of fiber include:

  • Vegetables: Acorn squash, Brussels sprouts, cauliflower, broccoli
  • Seeds: Chia seeds, flaxseeds and psyllium husk
  • Berries: Elderberries, raspberries, loganberries, blackberries
  • Nuts: Almonds, pistachios, walnuts
  • Fruits: Fresh pears, oranges and avocados; dried figs, prunes

While berries are fruits, too, they contain such high amounts of fiber they can be placed in a category all their own.

Caveats When Eating Anything, Even When It’s ‘Healthy’

That said, keep other ingredients and food factors in mind when you eat. Many fruits contain high amounts of natural sugar, known as fructose, which is why I recommend eating most fruit in moderation and focusing on vegetables to increase your fiber intake.

No matter what foods you eat, organic is always best. While eating organic foods won’t always guarantee your food will be free of every pesticide, chemical or Genetically modified organism (which, while genetic engineering isn’t allowed in organics, could potentially contaminate organic crops), it’s among your best bets in dealing with some of the unknowns, which goes not only for exotic foods but also some of the time-honored staple crops grown throughout the U.S.

As gut genomics specialist from Washington University School of Medicine, Dr. Jeffrey Gordon, explains, “The nutritional value of food is influenced in part by the microbial community that encounters that food.”18 And you can improve your gut microbiome by eating plenty of fiber. If you’re not sure how much you’re consuming daily, is a free online nutrient tracker that can help.

Blueberries and Dark Chocolate Hold Powerful Properties

By Dr. Mercola

If you’re one who swoons over chocolate, you may be pleased to know there may be a scientific reason for it. In fact, researchers say potent compounds in dark chocolate as well as blueberries may contain secrets to staying youthful. Scientists from Exeter University in England, supported by colleagues at Brighton University, identified the compounds as a “secret” wrinkle-fighting substance because they help rejuvenate old cells.

In fact, lab research showed old cells both looking and “behaving” like younger cells, actually resuming dividing.1 Professor Lorna Harries, a director of research at Exeter and lead author in the study, explained that using plant chemicals effectively “switched back on” the major class of genes that switch off as you age, which may be used as a means to restore the function of old cells.

When lab scientists applied natural compounds found in red grapes, red wine, chocolate and blueberries, specifically antioxidant, anti-inflammatory flavonoids, the compounds were found to have longer telomeres, which are the “caps” on chromosomes that shorten as you get older.

“When we age, the strands of DNA in our cells gradually lose the protective telomeres, which … act like the plastic tips at the end of shoelaces … Within hours of treatment, with these so-called resveratrol analogues, the older cells started to divide, and had longer telomeres.”2

Eva Latorre, a research associate who conducted the experiments, said she couldn’t believe it when she noticed the extent of the cell rejuvenation and how quickly it took place. “These old cells were looking like young cells. It was like magic.”3 She repeated the experiment several times, and the same cell changes took place every time.

Latorre said she’s excited by the implications and potential for the research, which was published in the journal BMJ Cell Biology.4 Harries said the scientists hope it can be used not only to promote normal lifespans for people, but also to help them be healthy throughout their entire life.

Old Research, New Discoveries

One reason researchers found their study so exciting was because it built on earlier anti-aging experiments that had focused on a class of genes called splicing factors (which play a significant role in helping your genes operate as they should, but progressively “switch off “as you age) as well as a group of dysfunctional cells called senescent, which build up in your tissues as you get older.

Old cells lose their ability to correctly regulate the output of their genes, which is why your tissues and cells become increasingly susceptible to disease as aging progresses. When they’re activated, genes send messages instructing your cells to behave in certain ways. Most genes send more than one message, which partially explains why splicing factors are so crucial for ensuring genes perform functions, or a series of functions, properly.

An example might be the range of functions needed, as well as whether it’s necessary, to grow new blood vessels, and it’s the splicing factors that make the determination. In the featured study, the application of resveratrol analogues, found in foods such as red wine, dark chocolate, red grapes and blueberries, allowed the splicing factors to switch back on and simultaneously reversed signs of ageing.

According to Science Daily, “As people age, the splicing factors tend to work less efficiently or not at all, restricting the ability of cells to respond to challenges in their environment.” In addition:

“The discovery has the potential to lead to therapies which could help people age better, without experiencing some of the degenerative effects of getting old. Most people by the age of 85 have experienced some kind of chronic illness, and as people get older they are more prone to stroke, heart disease and cancer.5

Harries explained the study demonstrated that when you treat old cells with the molecules that will restore the abilities of splicing factors, the cells take on some of their former youthful aspects. They’re able to grow and the telomeres are longer, as they were when they were younger. However, while the possibilities are exciting for the scientific world to contemplate, Harries stresses that “far more research is needed to establish the true potential for these sort of approaches to address the degenerative effects of ageing.”6

So What’s the Science Behind the Secret?

The so-called “secret” compound is one that’s gained international attention in recent years. Multiple studies have indicated that resveratrol, or, as the study couched the term, “resveralogues,” has beneficial effects on senescence phenotypes through other pathways, such as SIRT1 activity.7 Further, studies have shown resveratrol to modulate the ERK signaling pathway, which is another potential regulator of splicing factor expression, as well as to suppress cellular senescence.8 Interestingly, the authors wrote:

“SIRT1 is also a current target for drug design and for nutraceutical interventions and is known also to be activated by resveratrol. We suggest that focusing on SIRT1 activity alone may be misleading and that other pathways activated by resveralogues may be more important in alleviating senescence and improving health outcomes in later life.”9

While the aspects and potency of the compounds specifically found in blueberries, red grapes and chocolate are exciting, it’s worth mentioning that the Exeter researchers note: “There is already considerable interest in the development of drugs that can attenuate senescence for eventual human use,” adding:

“The renewal of proliferation we observe upon resveralogue treatment obviously raises questions about the potential cancer risk attached to such treatment, should it eventually be employed in a clinical setting. We propose that the renewed proliferation arises from a transient increase in telomerase activity brought about by the induction of specific splicing factor proteins, and that the growth is still regulated.”10

The scientists added that these observations from resveratrol treatments were suggested to have “a protective effect against cancer in both humans and rodent models.”11,12

Significant Compounds in Curcumin

While you may be tempted to get your daily “dose” of resveratrol by overindulging in red wine, there are other foods that contain similarly powerful anti-inflammatory compounds, like curcumin. Curcumin is a powerful compound found primarily in the spice turmeric.

One study highlighted curcumin, along with resveratrol and flavonoids, in light of their ability to beneficially impact a variety of ailments. The “notion” that these plant-based foods could be responsible for disease intervention couldn’t be ignored, particularly for cancer, cardiovascular, neurological, respiratory and age-related diseases. Additionally:

“Exposure of the body to a stressful environment challenges cell survival and increases the risk of chronic disease developing. The polyphenols afford protection against various stress-induced toxicities through modulating intercellular cascades which inhibit inflammatory molecule synthesis, the formation of free radicals, nuclear damage and induce antioxidant enzyme expression. These responses have the potential to increase life expectancy.”13

The same study concluded that these three compounds also have anti-inflammatory, cell- and DNA-protective properties. So limit your consumption of red wine and instead opt for curcumin, resveratrol and flavonoid-rich whole foods to fight inflammation and premature aging.

Antioxidants: Not Just a Buzzword

As the name suggests, antioxidants are the compounds that combat oxidation, a chemical process that can cause serious damage to the cells throughout your body. You may have guessed that blueberries and dark chocolate both contain antioxidants, but the fact is, their strength in these two foods can be described as impressive.

To explain the damaging aspects of oxidation, many scientists use the metaphor of a rusty bicycle or an apple that’s cut in half starting to turn brown. In a very real sense, that’s similar to what happens in your body when you smoke, work or live in a high-stress environment and/or eat a diet based largely on processed foods. The Atlantic explains:

“When there are disruptions in the natural oxidation process, highly unstable and potentially damaging molecules called free radicals are created. Oxygen triggers the formation of these destructive little chemicals, and, if left uncontrolled, they can cause damage to cells in the body.”14

That’s where antioxidants come in, as some foods contain high amounts of antioxidants to fight the damage free radicals make in your body, and one reason why resveratrol is such a potent compound.

Flavonoids for Improved Brain Function and Decreased Disease Risk

Then there are flavonoids, and blueberries are famous for having a lot. One function of flavonoids is that they’ve been shown to be the element that improved brain function in clinical trials. In fact, one study found that when a group of elderly adults drank blueberry juice daily, blood flow to the brain increased and their cognitive function improved.15

Exeter was also the site of this study, after which lead author Joanna Bowtell, associate professor of sport and health sciences, explained in NutraIngredients, “Epidemiological studies demonstrate that risk of dementia is reduced by higher fruit intake, and cognitive function is better in healthy older adults with a diet rich in plant-based foods.”16

While flavonoids are found in most fruits and vegetables, nuts, seeds and green and black tea also contain these nutrients, specifically, as well as anthocyanins, which is where the deep color comes from. Red wine was included in the study, but should only be consumed in moderation.17 Multiple studies regale the protective exploits of deep-hued foods like red grapes and blueberries. The polyphenols they contain are natural plant chemicals that benefit every area of your body, including your brain, heart, skin, bones and gut.

At the same time function in these areas is improved and protected, blood pressure is normalized,18 inflammation is reduced, blood sugar levels are stabilized, your bones are built up19 and insulin resistance is lowered. Here’s another benefit: Flavonoids may help with erectile dysfunction. One study showed an 11 percent to 16 percent lower risk in men younger than 70 if they ate several foods rich in flavonoids.20

The George Mateljan Foundation, a not-for-profit dedicated to healthy eating and cooking, notes that flavonoids support your nervous system, contribute to heart health and significantly “block the production of messaging molecules that promote inflammation.”21

Who Doesn’t Love Chocolate or Its Brain-Boosting Power?

In dark chocolate, flavonoids are also abundant. One of them is in the form of epicatechin, which is also beneficial for optimal brain function, particularly for learning and memory, lowering your Alzheimer’s risk as well as improving mood and emotional stress, benefiting your vascular system and decreasing your stroke risk, one study notes.22 The European Journal of Clinical Nutrition published a list of the top 100 polyphenols, and cocoa powder ranked number four with 3,448 milligrams in every 100 grams.23

Believe it or not, polyphenol benefits include boosting healthy gut bacteria for an overall improved gut microbiome, which you can benefit from by eating certain foods containing dark chocolate. Your bones benefit, too, so your risk of osteoporosis decreases.24 The caveat is that dark chocolate is the “good” chocolate because it doesn’t have the milk products and sugar that, obviously, milk chocolate contains.

Raw cacao nibs are one of the best choices, which can be eaten whole or ground into powder for use in recipes. When selecting chocolate, look for higher cacao and lower sugar content.

What you eat may not be something your doctor addresses as a significant option for crucial aspects of longevity and disease prevention, but the compounds that provide the most benefits are found in whole foods like blueberries and dark chocolate. If you choose foods that can provide better health as well as help prevent disease, you’ll feel and function better, and will most likely live longer.

CoQ10 — The No. 1 Supplement Recommended by Cardiologists

By Dr. Mercola

According to the industry publication New Hope,1 coenzyme Q10 (CoQ10) and the reduced version, ubiquinol, are among the most popular supplements for mitochondrial health. Between 2000 and 2016, the number of Americans using CoQ10 increased from 2 million to 24 million, and the number of brands featuring CoQ10 has increased from 18 brands to 125.

This rapid growth suggests people are becoming increasingly familiar with the importance of mitochondrial health, which is great news. Even better, a recent poll2,3 reveals CoQ10 is now also the No. 1 supplement recommended by cardiologists for all patients. For years, I’ve warned that anyone taking a statin drug to lower their cholesterol really must take a CoQ10 supplement — or better yet, ubiquinol, which is the active, reduced form — to protect their health, especially their heart health.

In the past, few doctors, including cardiologists, would warn their patients of the fact that statins deplete your body of CoQ10 (and other important nutrients, including vitamin D). It appears this may now be slowly changing. Your body also produces less ubiquinol with advancing age, which is why supplementation is recommended even if you’re not on a statin drug.

Why CoQ10 Is so Important for Optimal Health

Ubiquinol — the reduced, electron-rich form of CoQ10 that your body produces naturally — plays an important role in the electron transport chain of your mitochondria, where it facilitates the conversion of energy substrates and oxygen into the biological energy (adenosine triphosphate or ATP) needed by your cells for life, repair and regeneration.

It’s a fat-soluble antioxidant, meaning it works in the fat portions of your body, such as your cell membranes, where it mops up potentially harmful byproducts of metabolism known as reactive oxygen species. Taking this supplement helps protect your mitochondrial membranes from oxidative damage, and this in turn has been shown to be helpful for a number of health conditions and chronic diseases.

This is to be expected, since many conditions, including heart disease and migraines — for which CoQ10 has been found beneficial — appear to be rooted in mitochondrial dysfunction. CoQ10 is used by every cell in your body, but especially your heart cells. Cardiac muscle cells have up to 200 times more mitochondria and hence 200 times higher CoQ10 requirements than skeletal muscle.

Low CoQ10 levels have also been detected in people with certain types of cancer,4 including lung, breast and pancreatic cancer, as well as melanoma metastasis, further strengthening the metabolic theory of cancer. The word “coenzyme” also provides a clue to its importance; it works synergistically with other enzymes to digest food, for example.

It also has the ability to increase your body’s absorption of important nutrients. More specifically, it helps recycle vitamins C and E, thereby maximizing their beneficial effects. The video above is a rerun of my interview with Robert Barry, Ph.D., a prominent CoQ10 researcher, in which he discusses the many reasons for taking CoQ10.

CoQ10 Plays an Important Role in Heart Health

Research shows CoQ10 is particularly important for heart- and cardiovascular conditions, including congestive heart failure5 and high blood pressure.6 Research also suggests CoQ10 can aid recovery after bypass and heart valve surgeries.7 I personally think all heart failure patients should be on ubiquinol. To me, not doing this is medical negligence.

When it comes to heart health, a more general benefit is that ubiquinol also acts as an antioxidant in your blood, where it prevents the oxidation of LDL cholesterol, thereby helping prevent atherosclerosis. A 2015 study8,9,10 found that older individuals who took a combination of CoQ10 and selenium daily for four years suffered fewer heart attacks, required fewer days in the hospital and had lower all-cause mortality. They also reported higher quality of life, compared to controls who received a placebo.

Remarkably, over the course of a decade — even though they’d stopped taking the supplements after four years — heart disease related deaths were nearly 50 percent lower in the original treatment group, and all-cause mortality was still 18 percent lower than controls. While CoQ10 is known to protect heart health all on its own, selenium aids your body in producing and accumulating CoQ10 by serving as a “booster.”

Ubiquinol/CoQ10 also helps quell inflammation. Ubiquinol has been shown to have a positive effect on two inflammation markers, NT-proBNP and gamma-glutamyl transferase (GGT), the latter of which is an early marker for heart failure. Levels of these markers are reduced and the genes linked with them are downregulated with ubiquinol supplementation. This can lower your risk not only for heart problems but also any number of other conditions associated with chronic inflammation.

CoQ10 Helps Prevent Statin-Induced Diabetes

By depleting your body of CoQ10, statin drugs not only increase your risk for heart problems, they also significantly increase your risk of diabetes.11 Rosuvastatin (Crestor), for example, is associated with a 27 percent increased risk of Type 2 diabetes.12 According to one 2011 meta-analysis,13 the higher your statin dose, the greater your risk of drug-induced diabetes.

The “number needed to harm” for intensive-dose statin therapy was 498 for new-onset diabetes — that’s the number of people who need to take the drug in order for one person to develop diabetes. In even simpler terms, 1 in 498 people who are on a high-dose statin regimen will develop diabetes.

As a side note, the “number needed to treat” per year for intensive-dose statins was 155 for cardiovascular events. This means 155 people have to take the drug in order to prevent a single person from having a cardiovascular event. Supplementing with ubiquinol or CoQ10 can help reduce this risk by improving mitochondrial function and hence insulin signaling. As noted in Life Extension Magazine:14

“By design, statins interfere with the production of new cholesterol molecules by blocking an enzyme called HMG-CoA reductase. But in the process, they also block a precursor of CoQ10, interfering with its natural production and resulting in lower CoQ10 blood levels. Making matters worse, lowering LDL cholesterol impairs CoQ10 transport into cells.

The combination of these effects has been shown to directly reduce blood levels of CoQ10 by as much as 54 percent. Diabetic patients already have lower-than-normal CoQ10 levels. That’s because their body uses up much of its CoQ10 stores in an effort to combat diabetes-induced oxidative stress. When diabetics are prescribed statin drugs … the further depletion of CoQ10 can be especially harmful.”

Other Health Benefits of CoQ10

Research reveals ubiquinol and CoQ10 is helpful for an array of different conditions and diseases, including but not limited to:15,16

Traumatic brain injury. Recent animal research suggests ubiquinol has neuroprotective benefits that can improve your chances of recovery in case of a traumatic brain injury. The study in question explored the effects of ubiquinol on cerebral gene expression when administered prior to traumatic brain injury.

Rats were given either saline or ubiquinol 30 minutes before a traumatic brain injury was induced. Those given ubiquinol fared better than the control group — an effect ascribed to ubiquinol’s ability to positively affect genes involved in bioenergetics and free radical production.

Parkinson’s disease. High doses of CoQ10 may be beneficial in the early stages.

Statin-induced myopathy. Evidence shows CoQ10 lowers your risk of developing pain and muscle weakness associated with statin use.

Migraines. CoQ10 has been shown to ease headaches, including migraines, tension, cluster, menstrual and Lyme-related headaches.

Physical performance. CoQ10 is also popular with athletes. Since it’s involved in energy production, it may improve your physical performance. It may also be helpful for those with muscular dystrophy for the same reason.

Infertility. CoQ10 supplementation may also improve fertility in men and women. High levels of CoQ10 are found in semen, and has been directly correlated with sperm count and motility. Research also shows that a higher CoQ10 concentration in sperm cells helps protect sperm membranes from free radical damage.17

Women who want to conceive need to be mindful of their mitochondrial health. As noted in one study,18 “impaired mitochondrial performance created by suboptimal CoQ10 availability can drive age-associated oocyte deficits causing infertility.”

CoQ10 Combats Negative Effects of Many Drugs

CoQ10 supplementation also becomes important if you’re taking certain kinds of drugs, of which statins is but one. If you take any of the following medications you may benefit from a CoQ10 or ubiquinol supplement, as it can help combat the negative effects associated with these drugs:

Acid blockers

Allergy medicines


Anti-arrhythmic drugs



Blood thinners

Blood pressure drugs

ACE inhibitors

Angiotensin II receptor antagonists



Cholesterol reducers (including fibrates)

Diabetes medications

Psychiatric drugs

CoQ10 Versus Ubiquinol

As mentioned, ubiquinol is the reduced version of CoQ10 (aka ubiquinone). They’re actually the same molecule, but when CoQ10 is reduced it takes on two electrons, which turns it into ubiquinol. In your body, this conversion occurs thousands of times every second inside your mitochondria. The flipping back and forth between these two molecular forms is part of the process that transforms food into energy.

Ubiquinol production ramps up from early childhood until your mid- to late 20s. By the time you hit 30, it begins to decline. Young people are able to use CoQ10 supplements quite well, but older people do better with ubiquinol as it’s more readily absorbed. People with a genetic single nucleotide polymorphism (SNP) called NQO1 lack the enzyme required to convert CoQ10 to ubiquinol in their bodies, and they definitely need to use ubiquinol or they won’t get any of the benefits.

Research has shown that Hispanic and Chinese populations are especially prone to having this SNP.19,20,21 There are also genetic tests you can get that can identify whether you have it. For all of these reasons, I typically recommend using ubiquinol, especially if you’re over 40.

How to Regenerate CoQ10 Naturally

Interestingly, recent research shows you can improve your body’s conversion of CoQ10 to ubiquinol by eating lots of green leafy vegetables, which are loaded with chlorophyll, in combination with sun exposure. Once chlorophyll is consumed it gets transported into your blood. Then, when you expose significant amounts of skin to sunshine, that chlorophyll absorbs the solar radiation, facilitating the conversion of CoQ10 to ubiquinol.

You can also improve absorption of CoQ10 from food or supplements by taking it with a small amount of healthy fat such as some olive oil, coconut oil or avocado. To optimize your body’s production of CoQ10, also be sure to eat plenty of:

  • Fatty fish low in contaminants, such as wild-caught Alaskan salmon, sardines, anchovies and herring
  • Grass fed beef and organic pastured poultry
  • Organic, grass fed or pastured organ meats
  • Sesame seeds
  • Broccoli

Suggested Dosing Recommendations

Dosing requirements will vary depending on your individual situation and needs. As a general rule, the sicker you are, the more you need. That said, studies typically cap the dose at 600 mg per day for severely ill people. If you’re just starting out with ubiquinol, start with 200 to 300 mg per day. Within three weeks your plasma levels will typically plateau to its optimum level.

In one study, concentrations of ubiquinol increased nonlinearly with dosage over the course of a month, plateauing around levels of 2.6 grams per milliliter (g/mL) at a dosage of 90 mg/day; 3.7 g/mL for a dose of 150 mg/day and 6.5 g/mL for a dose of 300 mg/day, about midway through the month.22 After the first month, you can go down to a 100 mg/day maintenance dose. This is typically sufficient for healthy people.

If you have an active lifestyle, exercise a lot, or are under a lot of stress, you may want to increase your dose to 200 to 300 mg/day. Remember, if you’re on a statin drug you need at least 100 to 200 mg of ubiquinol or CoQ10 per day, or more. To address heart failure and/or other significant heart problems you may need around 350 mg per day or more. I personally take 300 mg of ubiquinol every day.

Ideally, you’ll want to work with your physician to ascertain your ideal dose. Your doctor can do a blood test to measure your CoQ10 levels, which would tell you whether your dose is high enough to keep you within a healthy range. CoQ10 (or ubiquinol) is also appropriate for those with other chronic diseases besides heart problems, such as diabetes, amyotrophic lateral sclerosis, chronic fatigue, migraines and autism, for example.

Ideally, you’ll want to split the dose up to two or three times a day rather than taking it all at once, as this will result in higher blood levels. Other dosing guidelines, as presented by Dr. Stephen Sinatra (a board certified cardiologist, and a prominent expert in the field of natural cardiology) include:

Hypertension: 200 mg/day

World class athletes who need extra ATP turnover: 300 to 600 mg/day

Heart transplant or severe congestive heart failure: 300 to 600 mg/day in divided doses

Arrhythmia: 200 mg/day

Typical athlete: 100 to 300 mg/day

Mitral valve prolapse: a combination of 400 mg magnesium and 100 to 200 mg of ubiquinol per day

Roy Potter 11-17-17… “Trump Attacks NWO With Counters Of Its Own Language and Symbols”

This 30 minute video was amazingly illuminating (for myself, at least). Roy Potter is someone I found out about via Jordan Sather (see this FB comment). He disseminates a lot of material about what is going on right now, including Q Clearance, the Fiji water bottle (even more meanings about how Trump presented that… go to 18:20), and a whole load of other things. Very well presented.

Here is his Twitter page: @RoystonPotter.

Published on Nov 17, 2017
A 30″ video discussing obvious esoteric meanings in the battle between Trump and the NWO. One thing I discuss is the “4,10,20” in Q’s info on 4chan. In Hebrew it relates to Trump when he drinks the water during his speech upon his return!! Yes, it is important!! I introduce it here, but we will go into detail during livestreams later. Remember that 4,10,20!! It is NOT just DJT!

WHOA!! Just found out while uploading this that a Rothschild helicopter crashed!!!!! 4,10,20!!!!! It is real!! Wait until you find out what it means in a livestream I do as a follow-up to this video!!

Filed under: apocalypse, cabal, energies, new energies, partners in contrast Tagged: Fiji, New World Order, NWO, President Donald J. Trump, Roy Potter, \

Communist Drexel Professor Blames Texas Church Massacre On Whiteness, Had Previously Blamed White People For The Las Vegas Attack

By Alex Thomas | 9 November 2017

SHTF PLAN — A controversial Drexel University professor, who is already suspended from campus over comments he made following the Las Vegas Massacre, is now arguing that the recent Texas church shooting was specifically caused by “whiteness” while also attacking news outlets who reported on his previous disgusting comments about the attack in Vegas.

In an interview with the left-wing show Democracy Now!, professor George Ciccariello-Maher once again shared his disgust for all white people while specifically pinning the blame for the church attack on the existence of whiteness itself.

“Whiteness is never seen as a cause, in and of itself, of these kinds of massacres,” Ciccariello-Maher said before adding, “despite the fact that whiteness is a structure of privilege and it’s a structure of power, and a structure that, when it feels threatened, you know, lashes out.”

The discussion, titled “What Makes White Men So Prone to This Kind of Behavior?”, then goes into a sort of rant about the dangers of white people feeling vilified which apparently causes them to conduct mass shootings.

Ciccariello-Maher was previously suspended from campus for a series of Tweets that blamed white people in general for the horrific Las Vegas attack. […]

Priti Patel Resigns Amid Revelations Of Conspiring With Israel To Give U.K. Tax Money To Terrorists, Israeli Military

By Brandon Turbeville | 9 November 2017

ACTIVIST POST — As Israel secretly coordinates with Saudi Arabia to launch a war against Iran and Hezbollah and threatens to invade Syria militarily, the Israeli tentacles are becoming more and more visible on the European and North American continents as well. While it has long been known that Israel has maintained a policy of constant surveillance and manipulation in the halls of U.S. and U.K. governments and that Israel itself acts as a cancerous tumor in the Middle East directed by corporate-financier-Deep State interests, the level to which it is involved in the lives of everyday citizens in Europe and America is becoming more and more apparent. From anti-BDM laws and proven espionage to an Israeli Prime Minister scolding the American Congress under the nose of the U.S. President, Israel has repeatedly demonstrated that it does not have the best interest of its “allies” at heart.

Now, with the resignation of U.K. International Development Secretary, Priti Patel, the backdoor collusion between Israeli and Western officials with and without the permission of the requisite officials is once again in the news.

Priti Patel announced her resignation after further revelations of secret meetings with Israeli officials and senior officials within the Israeli government. The revelations follow news that Patel had visited Israel in August under the guise of a “family holiday” where she had at least twelve unauthorized meetings with the Israeli officials including Prime Minister Benjamin Netanyahu. Downing Street claims it was not aware of the meetings although some have questioned Theresa May’s denial as merely an attempt to protect the Party and the government during a period of upheaval. Defense Minister Michael Fallon stepped down from his post weeks ago.

The government initially rallied behind Patel. That is, until it was revealed that she met with Gilad Erdan, the Israeli Security Minister in Parliament on September 7 and with Yuval Rotem, an Israeli Foreign Ministry official, at the UN General Assembly in New York. These meetings, except for one, were all attended by Lord Polak, Conservative lobbyist and Director of the Conservative Friends of Israel organization. […]

Kp Message 11-19-17… “What’s Going On… Baby?”

Well I’m trying out a new device that i felt would be a helpful backup to the iPhone. So this is kind of a short post,  but I did want to mention that,  sitting here drinking coffee and mocha,  “The Energies” are pretty ebullient right now… like jumping up and down. 

Some are like “excitement and anticipation of Ascension” type things,  and others are like “the old stuff is being exposed and taken out” kind of things.  

So that’s it for now.  By the way,  I love this Android swiping keyboard deal! 

Aloha to all… Kp

Filed under: Kauilapele message, new energies, Uncategorized