Benefits of Moringa compared to broccoli

Science has proven food can be potent medicine. Broccoli, for example, has a solid scientific foundation showing it’s one of the most valuable health-promoting foods around. While it contains several health-promoting compounds, one of the most widely studied is the isothiocyanate sulforaphane.1

The cancer-fighting properties of sulforaphane are perhaps the most well-known,2 but it has also been shown to benefit your heart3 and brain, boosting detoxification4 and helping prevent and/or treat high blood pressure,5 Alzheimer’s6 and even autism7,8,9 and schizophrenia.10,11,12

Moringa — another brassica superfood

moringa microgreens

Another plant with many similar benefits is Moringa (Moringa oleifera), also known as horseradish tree or drumstick tree. While it looks nothing like broccoli, it is part of the brassica family and is considered a vegetable,13 despite growing like a tree.

I recently planted hundreds of organic Moringa seeds in my garden. I don’t plan on letting them grow to trees but rather have them densely planted and will harvest them as microgreens for my salad (see image above). Organic Moringa seeds are easy to obtain on Amazon but they only grow in subtropical climates.

Virtually every part of the plant is edible and has medicinal qualities, and most parts can be consumed either raw or cooked. Globally, the leaves, roots, pods and flowers are most typically consumed.14 You can also harvest the plant as a microgreen, which is what I plan on doing.

As noted in the mini-review “Health Benefits of Moringa Oleifera,” published in the Asian Pacific Journal of Cancer Prevention (APJCP) in 2014:15

“Moringa oleifera is a multi-purpose herbal plant used as human food and an alternative for medicinal purposes worldwide. It has been identified by researchers as a plant with numerous health benefits including nutritional and medicinal advantages.

Moringa oleifera contains essential amino acids, carotenoids in leaves, and components with nutraceutical properties … An important factor that accounts for the medicinal uses of Moringa oleifera is its very wide range of vital antioxidants, antibiotics and nutrients including vitamins and minerals. Almost all parts from Moringa can be used as a source for nutrition with other useful values.”

Moringa is an excellent source of protein (dried leaves containing 30.3% crude protein and 19 amino acids16), fatty acids (44.57% being a-linolenic acid17), beta-carotene, phenolics, zeatin, quercetin, beta-sitosterol, kaempferol,18 flavonoids and isothiocyanates.19

As noted in a 2011 paper20 on the nutritional composition of Moringa leaves, “The values of amino acids, fatty acids, minerals and vitamin profiles reflect a desirable nutritional balance.” A 2007 paper in Phytotherapy Research describes Moringa’s benefits, noting that:21

“… [T]he leaves, roots, seed, bark, fruit, flowers and immature pods act as cardiac and circulatory stimulants, possess antitumor, antipyretic, antiepileptic, antiinflammatory, antiulcer, antispasmodic, diuretic, antihypertensive, cholesterol lowering, antioxidant, antidiabetic, hepatoprotective, antibacterial and antifungal activities, and are being employed for the treatment of different ailments in the indigenous system of medicine …”

Other studies22 report Moringa can help protect liver, kidney, heart, testes and lung health, has analgesic and antiulcer activity, offers protection against radiation, and helps modulate your immune system. Research has also confirmed Moringa has a very high degree of safety,23 although high doses of seed extracts, specifically, may have toxic effects.24

Like broccoli, Moringa contains potent anticancer compounds

Studies have shown sulforaphane found in broccoli supports normal cell function and division while causing apoptosis (programmed cell death) in colon,25 liver,26,27 prostate,28 breast29 and tobacco-induced lung cancer.30

Similarly, many of the health benefits of Moringa — which include the prevention and treatment of inflammatory diseases, neurodysfunctional diseases, diabetes and cancer — are also attributed to its glucosinolate31 and isothiocyanate32 content. The isothiocyanate in Moringa is called moringin.33 A 2018 paper34 in Scientific Reports reviewed the chemoprotective glucosinolates found in 12 species of Moringa, pointing out that:

“Glucosinolates (GS) are metabolized to isothiocyanates that may enhance human healthspan by protecting against a variety of chronic diseases …

We assess leaf, seed, stem, and leaf gland exudate GS content of 12 of the 13 known Moringa species … We document potent chemoprotective potential in 11 of 12 species, and measure the cytoprotective activity of 6 purified GS in several cell lines. Some of the unique GS rank with the most powerful known inducers of the phase 2 cytoprotective response.

Although extracts of most species induced a robust phase 2 cytoprotective response in cultured cells, one was very low (M. longituba), and by far the highest was M. arborea, a very rare and poorly known species …

Overall, cytoprotective enzyme inducer potency for 11 of 12 Moringa leaf extracts was comparable to that observed for broccoli seeds, which are the most potent plant source of this activity.”

As explained in the Scientific Reports paper,35 glucosinolates are metabolized into active isothiocyanates by an enzyme called myrosinase. Myrosinate also produces the isothiocyanate moringin,36 a compound in Moringa also known as 4RBITC (after its chemical name, 4-(alpha-L-rhamnopyranosyloxy)benzyl isothiocyanate). Like sulforaphane in broccoli, moringin has potent anti-inflammatory and cytoprotective effects.37

The isothiocyanate-related health benefits from cruciferous veggies such as broccoli and Moringa can thus be effectively augmented by pairing it with a myrosinase-containing food38 such as mustard seed39 (the most potent), daikon radishes, wasabi, arugula or coleslaw.

Moringa also has potent antibiotic activity

Like broccoli, Moringa has also been shown to have potent antibiotic activity against a wide variety of pathogens, including Escherichia coli, Salmonella typhimurium, Candida and Helicobacter pylori (H. pylori).40

One significant benefit of Moringa over broccoli, however, is its economic viability. While broccoli is difficult to grow, Moringa is extremely hardy, drought resistant and easy to grow. As such, it offers valuable benefits to underserved populations worldwide where health care and Western medicines, including something as basic as antibiotics, are hard to come by.41 As noted in Scientific Reports:42

“… (4RBITC), the isothiocyanate created by hydrolysis of ‘glucomoringin’ … from M. oleifera is a potent and selective antibiotic against H. pylori.

Other studies have shown that the antibiotic activity of 4RBITC from M. oleifera is selective and potent against other important human pathogens such as Staphylococcus aureus and Candida albicans. It also appears to be effective in controlling certain manifestations of both ALS and multiple sclerosis in mouse models.

A growing number of epidemiologic, animal, and clinical studies link dietary glucosinolates and their cognate isothiocyanates to protection against chronic diseases including a variety of cancers, diabetes, and autism spectrum disorder via the Keap1-Nrf2-ARE-mediated induction of phase 2 cytoprotective enzymes.

The coordinated Nrf2-mediated upregulation of this large group of enzymes is responsible for the very important indirect antioxidant activity of these isothiocyanates.”

A 2005 study43 in Planta Medica, the effectiveness of several different isothiocyanates were compared to see which offered the most potent protection against H. pylori. Of the isothiocyanates tested, sulforaphane and moringin (4RBITC) were the most effective. As noted by the authors:44

“[W]e showed for the first time that ITCs other than sulforaphane also exhibit a potent effect against H. pylori … Among the compounds tested in the present study, 4RBITC and sulforaphane exhibited the highest inhibitory activity against H. pylori.”

Moringa, a potent influenza remedy

Another component Moringa shares with broccoli, quercetin, is a plant flavonol that packs a powerful antiviral punch, combats inflammation and acts as a natural antihistamine. Quercetin (which is also available in supplement form) has been used to ameliorate obesity, Type 2 diabetes, circulatory dysfunction, chronic inflammation and mood disorders.45

As noted in one paper,46 “the most obvious feature of quercetin is its strong antioxidant activity which potentially enables it to quench free radicals from forming resonance-stabilized phenoxyl radicals.”

A number of studies have also highlighted quercetin’s ability to prevent and treat both the common cold47 and influenza,48 making it a safe alternative to antiviral drugs such as Tamiflu (a risky drug49 that does not reduce viral transmission and does not lower your risk of complications from the flu, such as pneumonia.50,51)

For example, a 2010 animal study found that quercetin inhibits both influenza A and B viruses. Importantly, they also discovered the viruses were unable to develop resistance to quercetin. What’s more, when used concomitantly with antiviral drugs (amantadine or oseltamivir), the effect was significantly amplified, while preventing drug-resistance from developing.52 Quercetin has also been shown to be effective against:

  • “Bird flu” (H5N153)
  • “Swine flu” (H1N154,55 and H3N256)57
  • Herpes simplex virus type 1, polio-virus type 1, parainfluenza virus type 3 and respiratory syncytial virus58
  • Hepatitis B59 and C60,61
  • Dengue62

Moringa — even better than broccoli?

While broccoli and Moringa share many similarities, and offer many of the same health benefits, Moringa comes out on top in terms of economics. It’s far easier to grow, even under challenging conditions, making it an excellent option in areas plagued by drought and other environmental challenges.

The fact that you can eat more or less the whole tree in a variety of different ways also makes it an attractive option. The long seed pods, colloquially known as Moringa drumsticks, are a common staple in Indian cuisine. For information and a few sample recipes, see NDTV Food’s website.63

As mentioned earlier, you can also harvest these seeds, sow them, and harvest them like microgreens, i.e., while they’re small like sprouts. For a quick review of how to do this, see the video below. For guidance on how to grow Moringa trees, see my previous article, “How to Grow Moringa Tree.”

Vitamin D is essential for your heart

Vitamin D plays a significant role in several health conditions. It might be one of the simplest solutions to a wide range of problems. Despite the name, vitamin D belongs to a group of steroid molecules that are metabolized by the body in the liver and kidneys.1

According to the Vitamin D Council, your body undergoes numerous turns this molecule into a hormone that undergoes numerous changes during that process before it’s actually put to work managing calcium in your blood, bones and gut, and in helping your body’s cells communicate with each other.2

Vitamin D is optimally obtained through sun exposure, a small amount of food sources and supplementation. Since many dermatologists,3,4 other doctors and health care agencies like the CDC5 began telling people to avoid the sun and to use liberal amounts of sunscreen before going outside, deficiency in vitamin D has reached epidemic proportions.6,7,8,9,10

While the justification for avoiding the sun is it may reduce your risk of skin cancer, vitamin D deficiency raises your risk for many other cancers,11,12,13 including skin cancer.14

We now understand more about vitamin D than ever before in history. Many people are realizing that several of the long-held recommendations on sun exposure and vitamin D are not accurate and have contributed to declining health.

One condition recently linked to low levels of vitamin D is high blood pressure in children. In a study published in the American Heart Association journal Hypertension, researchers found that deficiency in infancy may lead to high blood pressure in later childhood and teen years.15

Childhood vitamin D deficiency predicts high blood pressure

A study from the Centers for Disease Control and Prevention16 showed 4% of those between 12 and 19 years had high blood pressure and another 10% had elevated blood pressure. An analysis of more than 12,000 participants led to these results using the 2017 clinical practice guidelines for high blood pressure.

Application of the new guidelines resulted in a net increase in the number of children and teens between 12 and 19 years with high blood pressure.17 High blood pressure may damage your heart and your health in many ways, including increasing your risk of heart failure and heart attack, stroke and kidney disease.18

Past research has demonstrated that low vitamin D levels in adults increases the risk of high blood pressure,19 but the degree to which it may affect children was unknown until a new study conducted at Boston Medical Center was published.20

In this study, researchers followed 775 children in ages ranging from birth to age 18 from 2005 to 2012 to investigate the effect vitamin D had on the development of high systolic blood pressure. For the purposes of the study,21 low vitamin D status was defined as less than 11 nanograms per milliliter (ng/mL) at birth and less than 25 ng/mL during early childhood.

The researchers22 compared those with low levels of vitamin D to children who were born with adequate levels. They found that children with low levels had about a 60% higher risk of elevated systolic blood pressure from ages 6 to 18.

Children who experienced persistently low levels throughout childhood were at double the risk of elevated systolic blood pressure between ages 3 and 18.23 Lead author Guoying Wang, Ph.D.,24 an assistant scientist at Johns Hopkins University, commented on the implications:25

“Currently, there are no recommendations from the American Academy of Pediatrics to screen all pregnant women and young children for vitamin D levels. Our findings raise the possibility that screening and treatment of vitamin D deficiency with supplementation during pregnancy and early childhood might be an effective approach to reduce high blood pressure later in life.”

Vitamin D and estrogen may reduce metabolic syndrome

Metabolic syndrome is a cluster of physiological symptoms associated with the development of cardiovascular disease and Type 2 diabetes. And, according to the Mayo Clinic, these symptoms include high blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.26

While having just one of these symptoms does not mean you have metabolic syndrome, it might mean you have a greater risk of serious disease. Metabolic syndrome also goes by the terms dysmetabolic syndrome, insulin resistance syndrome, obesity syndrome and Syndrome X.27

The prevalence of metabolic syndrome increases as women reach menopause, which may somewhat explain accelerated levels of heart disease after menopause.28 Scientists have theorized that these changes may be related to ovarian failure or the redistribution of fat to the stomach area, which is associated with estrogen deficiency.29

The combination of adequate vitamin D levels and normal estrogen levels have been well-documented as improving bone health.30 In a recent study,31 researchers found data to suggest that the same combination may help prevent metabolic syndrome.

They wrote that metabolic syndrome affects 30% to 60% of postmenopausal women globally. This has led some to recommend estradiol treatments for the first six years after menopause, to help prevent heart disease.

In that study,32 researchers looked at a cross-section of 616 postmenopausal women who were 49 to 86 years old and not taking estrogen, vitamin D or calcium supplements. At the end of the data collection period, they took blood samples to measure estrogen and vitamin D levels.

They found that higher levels of vitamin D were positively correlated with healthier blood pressure measurements, glucose levels and lipid profiles. The data also revealed that low estrogen levels increased the risk of metabolic syndrome in those who also had low vitamin D. They believe the results suggest33 a synergistic role between vitamin D and estrogen deficiencies in postmenopausal metabolic syndrome.

Vitamin D insufficiency may affect more than 75%

A simple math error accounts for one reason there are inaccuracies in the amount of vitamin D that is believed to be necessary to maintain good health. As pointed out in a 2014 paper,34 the then Institute of Medicine (which underwent a name change to the National Academy of Medicine in 2015)35 underestimated the need by a factor of 10 due to a miscalculation.

If corrected, the official recommendation would become 6,000 IUs a day for adults, not 600; however, the Vitamin D Council recommends 5,000.36 According to data published in the Archives of Internal Medicine,37 75% of American adults and teens are deficient in vitamin D, based on a sufficiency level of 30 ng/mL.

Insufficiency affects an estimated 1 billion people worldwide38 and may be attributed to lifestyle activities, such as a reduced number of hours spent outside in the sun. Environmental factors are also at play, relating to air pollution reducing our exposure to sunlight. A low vitamin D level is an independent risk factor for various chronic diseases.

The only way to definitively identify a vitamin D deficiency is through blood testing. However, some general signs and symptoms may tell you it’s time to be proactive. You’ll find a discussion in my past article, “Top 5 Signs of Vitamin D Deficiency.”

Risk factors for low vitamin D levels include rarely spending time outdoors or always wearing sunscreen when you are, having dark skin pigmentation, being older than 50, being obese and having gastrointestinal problems. While regular, sensible sun exposure is the best way to optimize your vitamin D status, those in northern climates may need an oral supplement, especially during the winter months.

The only way to gauge how much supplement you need is to have your levels tested, ideally twice a year. Test once in the early spring, after the winter months to ensure you took enough supplement throughout the winter, and again in the early fall when your level is at its peak. You are aiming for a level between 60 and 80 ng/mL, with 40 ng/mL being the lowest cutoff for sufficiency.39,40 In fact, new research in 2018 showed that the optimal levels for cancer prevention are between 60 and 80.

Deficiency increases the risk of cancer and mortality

Although some may struggle with the concept that just one vitamin may have a significant impact on your health, wellness and longevity,41 or that vitamin D deficiency is problematic,42 there is ample research with evidence to the contrary. As I mentioned earlier, low levels of vitamin D have been associated with an increased risk for some cancers,43,44,45 bowel conditions,46,47 and skin conditions48 It also has a negative impact on your immune system.49

Vitamin D insufficiency is strongly associated with increased mortality. An epigenetic mortality risk score, developed based on whole blood DNA methylation, was used in one study50 aimed at determining whether vitamin D status was associated with this risk.

Another aim of the study was also to see if vitamin D and the mortality risk score could be used together to predict all-cause mortality in a general population of older adults. The researchers measured 1,467 participants whose ages ranged from 50 to 75. They found the combination was in fact a good indicator of the likelihood of all-cause mortality.51

Although a number of anticancer properties for vitamin D have been proposed, data suggest the metabolism and function of vitamin D is dysregulated in many types of cancers. Researchers believe this contributes to the development and progression of cancer. This means that understanding this dysregulation and function of vitamin D in cancer is of great importance.52

In addition to affecting cancers and all-cause mortality, low levels of vitamin D may also trigger dry eye syndrome53 and macular degeneration.54 I also believe vitamin D can have a beneficial impact on all autoimmune diseases. Many studies55,56,57 have found a strong link between multiple sclerosis and vitamin D deficiency.

Vitamin D plays a role in inflammatory rheumatic diseases,58 such as rheumatoid arthritis. According to one study,59 many with systemic lupus erythematosus (SLE) have presented with some level of vitamin D deficiency, defined in the study as a level of 10 ng/mL or less, or insufficiency defined between 10 and 30 ng/mL.

As reported in another study, an elderly person who has a low vitamin D level may have “a substantially increased risk of all-cause dementia and Alzheimer’s.”60 Some scientists have also found links between depression and vitamin D deficiency61 and the impact low levels have on insulin resistance leading to Type 2 diabetes.62

D3 and K2 protect your arteries from calcification

While vitamin D is essential for good health and is best obtained from sensible sun exposure, if your levels are not high enough, you may need a supplement. However, it’s vital you take vitamin D with sufficient amounts of vitamin K2 (MK7) as both are required to slow the progression of arterial calcification.63

Vitamin D improves bone development by helping you absorb calcium, while vitamin K2 directs the calcium to the skeleton and prevents it from being deposited in the arteries. There are two forms of vitamin K: K1 and K2. Vitamin K164 is primarily involved in blood coagulation while K2 has a more diverse range of functions.65

In one long-term study66 of 36,629 participants, researchers found vitamin K2 reduced the risk of peripheral artery disease in those with high blood pressure, but K1 had no effect. Other67 data suggest that the body absorbs vitamin K 10 times more when it is in the form of MK-7.

Vitamin K2 in the MK-7 form has been found to be bioactive. It regulates atherosclerosis, cancer, inflammatory diseases and osteoporosis.68 Vitamin K2 may lower the risk of damage to the cardiovascular system by activating a protein that prevents calcium from depositing in the walls of your blood vessels.69

If you consider supplementation, it is important to know that vitamin D2 and D3 are not interchangeable. In one study of 335 South Asian and white European women,70,71 researchers found that those taking vitamin D3 experienced twice the effectiveness in raising vitamin D levels in the body as compared to vitamin D2.

According to another data collection72 and analysis of 50 randomized controlled studies in the Cochrane database, researchers found vitamin D3 decreased mortality in elderly women who were in institutions and dependent care. Vitamin D2 did not have any solid effects on mortality.

Astaxanthin: Your internal sunscreen

Maintaining optimal levels of vitamin D through sensible sun exposure is the best way. However, too much sun may be just as much of a problem as too little. You may also want to avoid certain commercial sunscreens because they contain harmful chemicals that are easily absorbed through the skin. When this happens, you are exposed to a range of risks that outweigh the benefits.73,74

One option to consider is the use of astaxanthin, commonly called the “King of the Carotenoids.”75 The carotenoid found in astaxanthin is naturally occurring in a specific type of microalgae and in certain seafoods. The seafood with the highest amount of astaxanthin consume the microalgae, including wild-caught Alaskan salmon and krill.76

One of the benefits of this nutrient is its ability to protect your skin from the sun and to reduce the signs of aging. In one clinical trial77 involving 21 individuals, researchers found that after taking 4 mg of astaxanthin each day for just two weeks, the participants had an average 20% increase in the amount of time needed for UV radiation to redden their skin.

One study78 set out to evaluate the effects of supplementation with astaxanthin on UV-induced skin deterioration. Using 23 healthy Japanese participants in a 10-week, double-blind, placebo-controlled investigation, the researchers found those taking astaxanthin had a reduction in loss of moisture. They also had improved skin texture and appeared to experience protective effects against UV skin deterioration.

In another study79 evaluating the effects of radiation on hairless mice, researchers found dietary supplementation with astaxanthin significantly lowered wrinkle formation and water loss. They suggested that the results point to dietary supplementation with astaxanthin as being helpful for protecting the skin and slowing skin aging.

Optimize your vitamin D levels

Remember, it’s best to optimize your vitamin D levels with sunshine rather than oral supplements. Before considering supplementation with vitamins D3 and K2 MK-7 form, first get tested since you can’t know your levels by looking in the mirror. GrassrootsHealth offers a simple combined test for vitamin D and omega-3, which are both important for maintaining optimal health.

While many labs and physicians use 40 ng/mL as a cutoff for vitamin D deficiency, please remember that an ideal level for health and disease prevention is between 60 and 80 ng/mL.80 Once you know your level consider using a simple tool from GrassrootsHealth to estimate the additional amount you need to take to reach your targeted level.

Have you tried OMAD diet?

You don’t have to look far to find options for eating — aka “diets” — designed to help you lose weight, build muscle or otherwise optimize your health. There’s the keto diet, which focuses on burning fat for fuel, the paleo diet, aimed at consuming what our hunter-gatherer ancestors may have eaten, gluten-free and vegetarian/vegan modes of eating, just to name a few.

Now there’s the OMAD diet, the acronym for “one meal a day.” It’s been called an extreme form of intermittent fasting (or 16/8), and involves eating all your nutrients in a one-hour time slot on a daily basis, with nothing else on the menu for the remaining 23 hours other than calorie-free beverage options. Another way it’s referred to is the 23/1 diet.

The premise is that you’ll end up eating less, but proponents, like Estonian-born Siim Land, a high performance coach who’s gained attention on the internet with OMAD advice and recommendations, says weight drops off quicker, and you feel more satiated eating a smaller number of calories.

As a writer, blogger, life coach, social media personality and entrepreneur, Land says his goal is to create more content about optimizing “physiology, mindset and performance — a lot of biohacking, self-improvement and other lifehack types of stuff.”1 He asserts there’s much about fasting that is misunderstood, which makes some people dismiss the concept as simple starvation. He makes two points:

“Starvation is a severe deficiency in energy intake. The body doesn’t have access to essential nutrients and is slowly wasting away by cannibalizing its vital organs. Fasting is a state of metabolic suspension in which you’re not consuming any calories. Despite that, your body is still nourished and gets the energy it needs.”

He recommends a one- to five-day fast or calorie restriction, which will have beneficial rather than detrimental effects. This is because unless someone is severely underweight, most people have enough stored energy to sustain them, and it in fact increases your metabolic rate by 14%.2

OMAD diet: Experts have their say

If you’ve ever found yourself missing a meal or two due to unforeseen circumstances, you may have noticed your functions, both physically and mentally, weren’t firing on all cylinders. It’s been called “hangry,” something we all have experienced.

While Land lists the potential benefits of an OMAD diet, beginning with rapid weight loss, scientific studies on the 23/1 method are very limited, and there are skeptics. According to Refined29, “This (OMAD) pattern — along with the stringent rules around when you can and can’t eat — could easily harm your relationship to food and eating in the (long term).”3 Further:

“Although you’re technically ‘allowed to’ eat whatever you want during this one meal, you’re still eating way fewer calories (which are units of energy) than you would typically need in a day …

People claim the OMAD diet speeds up weight loss, and is extremely convenient — especially in the summertime when you’re traveling a lot. But, like many internet-famous diet trends, this should come with a massive disclaimer that it’s not for everyone, and probably will do more harm than good.”4

Registered dietician, nutritionist and holistic health counselor Robin Foroutan says the OMAD approach is unnecessarily restrictive. She believes a single enormous meal in one sitting can have dire effects on proper digestion and absorption, plus fasting all day long and suppressing intense hunger makes it even more difficult to make healthy food choices. I also believe that timing of when you do all that eating is important, as you certainly don’t want to eat within three hours of bedtime.

SELF5 interviewed Brigitte Zeitlin, a certified nutritionist and registered dietitian, who observed, “Eating regularly throughout the day prevents dips in your energy, keeps you alert and focused.”

Zeitlin adds that without a frequent carb supply, your blood sugar can dip too low, leaving you feeling sluggish, irritated, and feeling like you can’t concentrate. “You are likely to overeat to make up for the lack of calories you took in throughout the day. That can cause nausea, constipation, bloating and exhaustion.”

Medical News Today6 notes that one reason OMAD is so popular is that you don’t need “cheat days” because nothing’s off the table, per se, and counting calories is unnecessary. However, some information from nutritionists and medical experts regarding both intermittent fasting and the OMAD in particular is erroneous,7 which muddies the waters.

Land, whom I plan to interview for an article soon, has studied this in detail, and he says he’s trying to clear that up. HIs book, “Metabolic Autophagy,” covers such topics as intermittent fasting, the OMAD diet and promoting longevity.

What to eat and not to eat on the OMAD diet

Looking at the body’s anabolic-catabolic cycles of nutrition and exercise, Land says, in theory, you could get away with eating junk food and still be healthy because the long period of fasting is a “huge buffering agent.” But, “If you want to lose fat, then eat about 500 to 600 calorie deficit. To gain weight, eat about 300 to 500 extra calories.”8

For people who have no specific physique goals, Land believes percentages of calorie distribution on the OMAD diet could loosely follow his model of 25% to 35% from protein, 40% to 50% from fat, and 10% to 20% from carbs.9 Foods to avoid are:

  • Inflammatory foods such as grains, processed meats such as hot dogs, trans fats and sugar
  • Allergenic foods that contain lectins, such as tomatoes, beans and bell peppers; also gluten and soy
  • Liquid calories, including soda, juice and alcoholic beverages
  • Foods that cause constipation or bloating, including cheese, dairy, beans, grains and legumes

Foods that would be acceptable and even desirable on the OMAD plan include:

  • “Whole food complete proteins,” as they come with all the essential nutrients you need, such as vitamins, minerals, amino acids and fatty acids, as well as organic, pastured eggs, fish, chicken and organic, grass fed meats, including organ meats
  • Healthy vegetables and fermented foods to improve your gut health and get 20 to 30 grams of fiber per day, such as sauerkraut and kombucha
  • Herbs and spices, especially thyme, dill, fennel seeds, rosemary, coriander and arugula
  • Healthy fats which include olive oil, coconut oil, avocados, wild-caught Alaskan salmon, nuts and seeds

Advantages and risks of fasting

Although there are intermittent fasting studies on men, there aren’t many that have involved women. Hormonal cycles and different nutritional requirements may introduce some differences. According to Medical News Today,10 women need more iron, and fasting may not adequately fulfill their need. However, fasting may help to:

  • Lower blood sugar levels and decrease weight11
  • Optimize eating and sleeping cycles for obese people and increase their life expectancy12
  • Benefit both your heart and verbal memory performance13

In 2010 researchers conducted a five-year study14 involving adolescent girls and found that fasting for 24 hours for weight control “would be a more potent predictor of binge eating and bulimic pathology onset than dietary restraint.” They concluded that such measures would increase the risk of bulimic episodes and other types of binge eating. However, skipping food for 24 hours is not what OMAD suggests.

Especially since OMAD has been identified as an extreme diet plan, possible risks have also been assessed, and some of those risks include extreme hunger and shakiness, weakness, fatigue, irritability and “foggy” thought processes. Certain people are advised not to try the OMAD method, including pregnant and nursing mothers, those with eating disorders such as anorexia, and people with diabetes.15

Comparing OMAD, intermittent fasting and the ‘warrior diet’


Whether discussing OMAD, intermittent fasting or the warrior diet,16 there are pros and cons to consider, according to Land, as discussed in the video:

  • Intermittent fasting is described by Land as being easy for beginners. It allows 16 hours for digestion and increases mental clarity. However, the timeframes may not be long enough to trigger significant autophagy, a natural process required to renew damaged cells, and the actual fasting state only begins when your food has digested. Additionally, hunger, sugar cravings and “cheating” may derail the process during your eight-hour eating time.
  • The warrior diet, which entails fasting most of the day, causes you to lose fat more easily and go deeper into ketosis. It’s easier because you have fewer cravings; you can eat a lot without worrying about calories; autophagy increases and digestion may improve. But the cons include more difficulty with strength and resistance training; a possible struggle with too much coffee and other stimulants; binge eating and possibly muscle loss as a result; and jeopardized sleep.
  • OMAD makes fat easy to lose and autophagy and mental clarity more readily acquired; Land says hunger practically disappears; your digestive system has more time to work; your body becomes more efficient at utilizing nutrients and you can eat more carbs while maintaining ketosis.

As for the cons of OMAD, Land says muscle is harder to build and protein synthesis is harder to gain; consuming the calories you need in such a small window is difficult and may lead to bloating and discomfort; sleep quality may suffer eating close to bedtime and the diet may cause metabolic stress if maintained for too long.

“OMAD and the warrior diet are definitely not optimal for muscle growth or resistance training, but they’re still very effective for maintenance and fat loss,” Land says. “At the minimum, I would still recommend (that you) stick to a daily eating schedule and try to consume all your calories within at least eight to 10 hours.” It benefits your circadian rhythm, he adds, as well as reducing insulin resistance and increasing metabolic effects and glucose tolerance.

Land: More observations of OMAD

After being on a combined OMAD and warrior diet for “at least three or four years,” Land says he’s never felt better. His reply to OMAD naysayers is that it’s not the “one hour” factor that makes people get sick, but their current lifestyle factors, including overeating, poor sleep and lack of exercise. However, he says, OMAD does have caveats:

“If you suffer from chronic stress, then eating once a day isn’t going to save you. If your nutrition in general isn’t nutrient intense — you’re not getting enough essential nutrients within that small time frame of OMAD, then, yes, it … might not inherently damage your health, but it won’t be as optimal as it could be.”

He maintains that if you’ve researched longevity and autophagy — a natural process triggered by intermittent fasting that’s required to renew damaged cells — intermittent fasting is the best thing you can do to prevent disease and slow the aging process. In fact, unless you’re a high-performance athlete, eating once a day is something to opt for, as “There’ isn’t any real physiological reason to be eating any more frequently.”

“It’s actually the opposite of what happens with a lot of frequent meals with a bunch of carbs and not controlling your other macronutrients,” Land says, adding that unhealthy eating keeps your body in a continuous fat state and doesn’t allow it to repair itself.

If an OMAD diet doesn’t currently appeal to you, he suggests starting with a standard 16/8 intermittent fasting diet, restricting your food intake to an eight-hour window. Either way, you should optimize your eating plans to maximize your results.

One rule is to limit your fasts, though; extended fasts aren’t recommended. If you’re doing a 16/8 but also including a 48-hour fast every week, or a three-day fast every week or so, he says, it balances itself out.

Top tips for sticking to an OMAD diet


OMAD is a “pretty effective strategy for doing intermittent fasting and losing weight,” Land says. Centering your calorie intake into one to two hours of your day may be a simple concept, “but some people can still mess it up.” For them, the above video offers Land’s top 10 tips to help with the OMAD diet:

  1. Go for long walks — Because your glycogen is already low and you’re producing ketones, walking in a fasting state is a great way to burn more fat.
  2. Drink salted water in the morning — A glass of water with a pinch of sea salt lowers your cortisol and helps with stress, digestion and gut health.
  3. Postpone caffeine — Drinking caffeine right after waking up stimulates cortisol, your body’s main stress hormone, sometimes referred to as nature’s built-in alarm clock. Wait two to three hours for naturally lower cortisol levels.
  4. Stay productive — With fasting you’re not wasting time eating (or thinking about it). Fasting increases focus and alertness while eliminating distractions.
  5. Avoid artificial sweeteners — Avoiding artificial sweeteners altogether is important if you have trouble controlling cravings but avoiding sugar itself is paramount. Stevia is a natural sweetener that doesn’t raise your glucose index.
  6. Train at the end of your fast — It preserves more muscle mass and benefits your body’s composition. Plus, your body needs the fuel before the workout.
  7. Plan your OMAD meal — If you reach for whatever you find in the refrigerator, you’ll likely compromise with “randomness, cluelessness and potentially bingeing.”
  8. Eat your OMAD early — While there’s no difference metabolically what time you eat, eating too late is notorious for compromising your sleep.
  9. Focus on nutrient-dense foods — During the few hours of eating, whether it’s a six- or one-hour window, healthy food intake is crucial.
  10. Change up your routine — While OMAD is quite effective, changing your eating times keeps your body more metabolically flexible.

Ways to approach the OMAD diet

How can you take in all the calories you need in a day in just one hour? I’m challenged by the concept, but especially if you’re working out, you would need to eat around 3,000 calories in one meal. Personally, I wouldn’t do it regularly or for an extended length of time; I like eating over a longer period.

Intermittent fasting is a better approach, because you have four to six hours to eat. That may not be a lot, but it’s better than restricting it to just one hour. However, if you’re intrigued by the concept of eating one meal a day in a short window of time, shrinking the window gradually might be a good way to get started.

If necessary, you could first try restricting your eating time within a six- or eight-hour window, then lower it to four or six hours, then to three before cutting it down to just one meal a day. However, some eat their one meal as dinner, which for some people is 6 p.m., 7 p.m. or even 8 p.m. But I wouldn’t choose to eat my one meal at that time of day; as I’ve said many times, it’s not good to eat right before bed.

Choosing your OMAD within an hour or two following an early-morning workout would be best. Tackling the one-meal-a-day regimen to build your muscles and maximize your catabolism involves the breakdown of nutrient molecules into the usable forms or building blocks, according to the scientific journal Nature Education. In essence:

“In this process, energy is either stored in energy molecules for later use, or released as heat. Anabolic pathways then build new molecules out of the products of catabolism, and these pathways typically use energy. The new molecules built via anabolic pathways (macromolecules) are useful for building cell structures and maintaining the cell.”17

When implementing a fasting regimen, your body begins to downregulate protein catabolism and upregulates growth hormones in response. In fact, Jason Fung, a Canadian kidney specialist who co-wrote “The Complete Guide to Fasting,” notes that your body never upregulates its protein catabolism or burns muscle. Instead, fasting kick-starts the burning of glycogen, aka sugar, in your liver, after which you begin burning fat as your fast continues.18

Weekly health quiz — EMFs, collagen and lead

1 Which of the following supplements has been shown to improve skin elasticity, hydration and dermal collagen density in older women?

  • Vitamin D2
  • Calcium
  • Probiotics
  • Collagen

    Oral collagen supplements have been shown to improve skin elasticity, hydration and collagen density in the dermis of older women. Learn more.

2 In 2011, when the U.S. Supreme Court indemnified vaccine makers against lawsuits for vaccine injuries, the Court also ruled that government licensed vaccines are:

  • “Unavoidably unsafe”

    Congress officially acknowledged that vaccines can injure and kill in the National Childhood Vaccine Injury Act of 1986, and the U.S. Supreme Court ruled in 2011 that government licensed vaccines are “unavoidably unsafe.” Today, well-referenced, factual information about vaccine risks and failures is automatically labeled as “misinformation” so it can be censored. Learn more.

  • “Unequivocally safe for all”
  • “Unsafe under all circumstances”
  • “Probably safe”

3 The following neurotoxin — known to cause cognitive and behavioral deficits — is still commonly found in homes built before 1978:

  • Methylmercury
  • Lead

    The U.S. Department of Housing and Urban Development estimates as many as 24 million U.S. residences built before 1978 still contain lead, a potent neurotoxin known to cause cognitive and behavioral deficits. Learn more.

  • Asbestos
  • Radon

4 The following is one of the best things you can say to someone struggling with a cancer diagnosis:

  • Cheer up. Everything will be OK
  • Everything happens for a reason; it’s all part of a greater plan
  • This must be a hard thing to go through

    Former cancer patients recommend not trying to relate to their suffering by comparing it to something you’ve experienced, telling them to look for the silver lining or suggesting that everything happens for a reason. Instead, ask what they need and offer help. “This must be a hard thing to go through” acknowledges their suffering and opens the door to let them talk about their fears and concerns. Learn more.

  • I know just how you feel. My mother went through the same thing two years ago

5 It’s important to consider the purpose your new evergreen plants will serve in your garden since:

  • Some prefer acidic soil and others alkaline soil
  • They come in a variety of sizes from 1 foot tall to well over 60 feet
  • Some prefer to be out of strong wind and others provide a windbreak
  • All of the above

    It’s important to consider the purpose your new evergreen plants will serve in your garden since they don’t all prefer the same type of soil, some are dwarf plants and others grow well over 60 feet tall and some varieties must be kept out of strong wind. Learn more.

6 Common threats to public health include

  • the wide use of statins
  • fluoride in drinking water
  • the wide use of high fructose corn syrup
  • all of the above

    Fluoride in drinking water, high fructose corn syrup and the overuse of statins represent serious threats to public health. Learn more.

7 Which of the following appears to be a significant contributor to autism, and needs to be addressed if you have a child with autism?

  • Electromagnetic field (EMF) exposure

    EMF exposure appears to be a significant contributor to autism, and many children improve when EMF exposures are addressed and minimized. Learn more.

  • Vitamin A and E deficiency
  • Glycine overload
  • Exercise deficiency

1,700 People Arrested in Nation-Wide Human Trafficking Sweep

The U.S. Department of Justice (DOJ) is cracking down on the multi-billion dollar business of human trafficking in the U.S.

In June, 1,700 people were arrested nationwide for allegedly committing child sex and exploitation crimes as part of a nationwide DOJ initiative called, “Operation Broken Heart.”

“As the perception of sexual exploitation of children continues to move from windowless vans in back alleys to Dark Web sites on the Internet, the investigation and prosecution of these vile crimes must continue to evolve,” said Bobby L. Christine, U.S. Attorney for the Southern District of Georgia.

“We are determined, with our law enforcement partners, to find these criminals wherever they try to hide and protect the innocent from victimization.”

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More US Cities Seek to ban Facial Recognition Technology

by JP Buntinx

While it seems evident facial recognition technology will become mainstream in the very near future, there will be some bumps along the road. More and more US cities are effectively banning this technology as a statement against mass surveillance

A very interesting turn of events, albeit it remains to be seen how many other locations decide to follow suit in the months and years ahead.

Oakland Might Make a Meaningful Stand

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SGTReport 7-21-19 VIDEO… “Let’s Talk about Epstein’s OTHER Island”

Saw this video just now, and I was NOT aware that there was another E. Island (called “Great St. James”). This video shines some Light on that, and the interesting “Pizza Pi” boat that serves pizza from their boat in the bay.

My impression of him from this interview was very positive. He is clear and awake and aware and very direct (found another recent interview with RedPill78.

.

https://youtu.be/5oe8MXwxwKQ

Published on Jul 21, 2019
By now the whole world knows about Jeffrey Epstein’s “pedo island” Little St. James. But what about his other island, the far larger Great St. James, purchased by Epstein in 2016. Let’s talk about it.

[Please go to the video page for articles references.]

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FaceApp May Be Quietly Keeping All Your Data — Same As Facebook, Twitter, Snapchat, and Everything Else You Use

FaceApp is suddenly everywhere. Everyone from your college roommate to your Uncle Rufus is posting photos of themselves looking decades older than they are, and you want to get in on the fun.

So maybe you google "FaceApp," and that's when you get wary.

Story after story about FaceApp describes how it could be a major security risk. You're just going to give this random app access to all your data? To your phone's camera?!

And it's made by a Russian company! Russia, as we all know, is out to get you.

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