Category Archives: Supplements

The Ketogenic Diet, Doing it Right

Easy Peasy?*

It seems so easy, so simple. Add fats, reduce carbs. Bingo, and the fast track to weight loss, right? Not so fast. For best results, and even more importantly, for your own safety, make sure you implement the Ketogenic diet with a good grasp of what it is, and with guidance from those who are trained to make it work best for you.

When you change to a ketogenic diet, you are changing the energy source for your body from primarily glucose from carbs to ketones from fats. That is no small thing. Thats like changing your car from gas to electric. Well, kinda, you don’t actually change the motor, since our bodies are much more advanced, but you are changing the fuel, so your performance will change in a couple ways.

So to start with a calorie guide can help. To start a basic rule is 10 times the weight you want to reach is the calories you want to consume. so for example, you want to weigh 150lbs? Then Consume 1500 calories, 185 lbs, 1850 calories, and so on.

But then what fats? What carbs? How much of each, and when?  Is it a lifestyle, or a temporary menu plan? This is where it can become a bit more tricky, and where some fail to maximize the plan.

Take it Away

First What to remove: Bread, Pasta, Potatoes, Corn, Peas, Beans, Beets, and even most fruits, especially Bananas. You must let your carbs come from Vegetables.

Now Use Your Fists…

Fats and Proteins. How much and from where? First how much?  With ratios at about 60-70% fats, 20-30% proteins, and 10% carbs you have a starting point. But how do you calculate those amounts?

Here is a general rule. A fist sized portion of protein, and a fist sized portion of healthy fats from non legged sources like Fish and veggies at each meal, and five meals a day. Since Proteins have 4 calories per gram and fats have 9 calories per gram, you end up with an almost perfect ratio for your energy balance in those portion sizes. If you decrease the meal frequency, you must increase the meal size for your proper energy balance. But we recommend the five meal plan because it is always better to eat for energy as needed. As a possible solution you can add a ketogenic shake.You could also use a ketogenic soup.

You can also add medium chain triglycerides (MCT) to speed the process, and add fat energy more quickly since these are processed faster than long chain triglycerides (LCT).

While these fats and proteins form one key component of the diet and most of the calories there is also another vital component you cannot forget.

Don’t Lose Your Color

Protein and fat is great, but you really NEED your vegetables too. Leaves and all sorts of textures and colors. This is not just for specific nutrients which are extremely important when you limit your diet, but for fiber, and to keep a healthy GI tract by feeding and sustaining your microflora balance, which as we have said in other posts is about 70% of your immune system.  Remember too this expansive colored diet needs to be for all five meals. So all your red, yellow, purple, black, orange, and green. The more per meal the better.

Shifting Gears

Shifting your body from a standard diet to one that transitions you into ketosis will result in your body, and particularly your brain, taking issue with your new plan. Carbs hold water, and when your brain senses the dehydration you will experience, particularly if you don’t make sure to drink lots of water, you will suffer headaches and other symptoms of dehydration, almost like a hangover or the flu. (Not that any of you EVER experienced that!). That is what salt or in this case better yet, ketone-salts come in. They can rapidly induce ketosis and help your body retain more of the water and minimize the effects of this transitional dehydration.

Another effect of the transition is that for 7-10 days, your body and muscles will be adjusting to switching energy sources, and this can be tough particularly for athletes. Athletes on rigorous resistance training programs, cross-fit, interval, and endurance programs need to be ready to be weaker and less vital and to actually lose some strength over this period, which can be as hard on the ego as it is on the body. This would be a good time to switch to aerobic exercise, lighter weights, and just less intensity during this period. After the 7-10 day window, the body should be ready to go right back to the previous intensity, and be fully able to handle what you bring, with new energy from fat sources fueling the momentum.

Not Really Meant as a Weight Loss Program

The ketogenic diet is a great way to burn fats, and get energy. It is a clean and efficient way for the body to burn its own fat stores, and manage glucose levels. And you can lose weight.

However, it is also a potential recipe for fast weight gain, as with most extreme diets taken exclusively for weight loss. Because a person tends to be extreme, and try to limit all carbs and sugars, which can be good and is really the purpose of the diet, they can quickly revert to extreme indulgence in those loved carb and sugar laden components missed while on the plan. As with all things, and as the name of this site and blog indicate, we are for balanced lifestyle changes that maintain health, not just regulate the number on a scale which is often deceptive, and NOT an exclusive indicator of health. You could weigh less and actually be less healthy than if you weighed more, if your composition is off balance.

So there is a lot to consider, and we certainly encourage you to get as much information as possible before embarking on an extreme menu change. We will be having more posts about this and other programs to maintain health and wellness, and we encourage you to keep checking back and follow our instagram @therapeuticlifestylechange for updates and relevant posts to help you along the way!

More to come…..

James Marfleet, LE

*Side Note: I am a certified Lifestyle Educator, not a doctor. Even more Importantly I am not your Doctor. Your Doctor knows you and your physiology best. Always be in communication with your doctor when you start a new diet regimen,  particularly one as drastic as a ketogenic plan. If not done right, some have been dangerously dehydrated, and suffered other ill effects, due to improper implementation. With proper guidance and the right tools, and possibly even some enhanced supplements, you can really see fast progress in utilizing the ketogenic plan.

*This post and all statements have not been evaluated by the FDA. No products referred to on this site are intended to diagnose, treat, cure or prevent any disease or condition. Apparently, the FDA is only concerned with deciding if profitable drugs from billion dollar pharmaceutical companies can be used for improving health, and not if food and supplements can be used to mitigate chronic or acute conditions. Since this is the case, we always advise close communication with your physician before changing anything in your diet or exercise program. Most Doctors will likely agree with us anyway!

Buying A Multivitamin Could Save You Money

How Buying Supplements Saves Money

An Economic report issued by the Council for Responsible Nutrition Foundation (CRN) in 2014 indicated that nutritional supplementation including a good multivitamin can greatly reduce personal as well as national healthcare costs. According to Steve Mister, president, CRN Foundation, said “Chronic disease takes a huge toll on people’s quality of life, and the health care system spends a tremendous amount of money treating chronic disease, but has failed to focus on ways to reduce those costs through prevention,” he continued, “We already knew that the dietary supplements identified in the report can play a role in reducing the risk of certain chronic diseases; we felt compelled to find out if they could also contribute to health care cost savings by reducing the medical events associated with those conditions. This new report says emphatically that they do.”

We have a full post about this report here.

We Need A Maintenance Plan

We all know when we are healthy, we do not need medical care. That seems obvious. However, unlike their cars, people are often less inclined to provide the extra nutrients needed by their bodies, until they start to feel negative effects of poor nutrition. This is of course, when the body is already in a state of decline, and will take much more effort to bring back to balance. Stable and regular supplemental nutrition such as from a good multivitamin, is like a vehicle maintenance program. Gas, oil, filters, fluids, parts, and service personnel are all metaphorically represented by food and nutrients for our body. If we keep a good schedule, and the right components, we will run longer and better, with less catastrophic failure.

Sadly our food production and distribution system does not provide the highest quality components in food alone. Vitamin and mineral depletion in foods is due to so many factors that would be a whole other post. One I will have to do sometime. Just to quickly cover some things though, here are some basic examples.

  1. The water is deficient in nutrients due to modern processing.
  2. The soil is over-farmed not allowing for nutrients to replenish. Scientific American had a post about this here.
  3. The foods are packaged and shipped long distances to maximize profits.
  4. Local foods are shipped far away to get a better price, and cheaper foods come in from abroad because they can be produced cheaper. This makes it necessary to pick sooner, to preserve for the trip, losing valuable “cooking” time connected to the soil.
  5. Toxins, either directly used as pesticides, or indirectly absorbed from other sources.
  6. Grain feeding animals instead of letting them eat what they need, like grass. This makes the meat we eat very nutrient depleted, and even unsafe in some cases. Deadly E. coli 0157:H7 bacteria are nourished by the acidic environment in the intestines of cattle created by grain feeding. E. coli bacteria that can actually kill people. Grass fed beef does not have this problem.

You’ve Got The Power

Since foods cannot supply what you need on their own, finding a program of supplements is essential, perhaps even more than just a multivitamin. It is not really optional like we used to think. It would be like putting gas in your car, but never changing the oil. Or maybe filling an aircraft with enough fuel for 800 miles, and planning a trip for 1200 on that fuel. Hopefully it is a good glider, or you will drop from the sky like a stone! You can’t trick physics anymore than you can fool your cells into building from insufficient materials.

When you add a program of supplements, including a multivitamin, you give your body the tools it needs to make the demands you place upon it possible in the long term. If you don’t it’s  just a matter of time before you run out of fuel, and your mechanics quit. Then you are gliding along hoping to cheat the natural laws that dictate what it takes to run your body’s machinery.

Most people are deficient in some key components. Fiber, Vitamin D, Vitamin B, Vitamin A, Vitamin C, Calcium, Potassium, Vitamin E, Magnesium, and Omega-3 Fatty acids, also called “fish oils” since one of the greatest sources is fish. That alone is a long list! And that is just a few indicated by a number of media and medical sources. You can search for these studies all over the web. There are many more other studies indicate, but each person is different and your own diet and environment will determine your personal deficiencies. Even your level of activity will determine to some degree the Macro and Micro nutrients you need for your system to function at it’s best.

You Get What You Pay For, Why Saving Money is Not Saving You Anything.

When we go to the local supplement store, we may think that reading the label provides valuable information guiding a wise choice in our healthcare and nutrient intake. Sadly this is not the case. The FDA does not regulate the production of supplements as far as accurate labeling. There is no regulatory body that checks for accuracy. A number of studies have been done, and all of them show a sorely lacking ethical concern with proper labeling and accurate levels of nutrients shown on bottles.

Recently the attorney general of New York leveled accusations against Target, Walgreens, GNC, and Wal-Mart. The claim was that they are selling herbal supplements that claimed to contain ingredients they didn’t actually contain. Some dispute the testing techniques, but DNA tests of some of these stores’ supplements found that only about 1 in 5 had the DNA from the herbs and plants the label indicated.

Consider the Source First

So it is not so much what the label indicates that shows you are getting quality supplements. The company who produces the supplements is far more important to research than the claims of the labels. Only a company that is, by it’s own strict self regulating standards, determined to provide quality will actually do so. So paying less for a product, could actually just be wasting money entirely. None of us want that.

So you have a few options with multivitamins from Metagenics.  There are many programs, designed for an assortment of needs from general wellness, to the specific needs of men, women, pregnant women, menopause, balancing blood sugar, and joint health. These include a premium multivitamin as well as targeted additional supplements like Omega-3’s for specific circumstances. See the documentation below.

You Pay For What You Get, Why You Pay More When You Pay Less.

We do not endorse bargain supplements. Pay less = get less. But paying more does not always get more. Sadly there are less than scrupulous companies charging big bills for bad pills. Whether you use us as a source for your needs or not, don’t be lured in by price alone. It would be nice if apples were apples. If paying less is the only concern, you will ultimately pay more. 12 apples that weigh 4 ounces are not the same as 10 apples that weigh 4 lbs. What seems less can actually be more, don’t let the numbers fool you.

No one would knowingly pay money with the knowledge they will not get what they are buying.  Not getting what you are trying to buy is not saving anyone anything, it is a waste pure and simple. You work hard to earn your money, and a supplement company should not get that money unless they work hard to give you what they say you are buying.

Not to mention, harm can be caused by products that are produced in less than ethical or savory conditions. There is very little value nutritionally in low quality products. You will pay a great deal more later for the medical care you were trying to avoid.*

We can offer large discounts to our buyers on Metagenics® products, because we are a direct seller, not just a retailer. We save on stocking and shipping, because we ship directly from Metagenics® own production facility, so we can pass those savings on to you!

What It Does Not Mean

So as with all medical information, no guarantees can be made. When we try to better our health, there are so many factors to consider, one thing alone will not be enough. We at Therapeutic Lifestyle Change describe in our name what we propose is needed to maximize overall health and wellness, namely, Lifestyle Change. Only with a fully integrated health plan can we hope to battle the onslaught of corporate sponsored un-health. Let’s face it, there is more money to be made in good tasting, easy prepackaged food. We are all so busy, it is hard not to be sucked in.

We are dedicated to provide guidance and knowledge and quality products that can at least help to support the changes necessary to create a better tomorrow for anyone who chooses to start to make these changes.  Consider it an investment in your future. It is also an investment in your family, your children’s families and generations to come.

As a bonus for reading this post, we have an offer for you. We can help you manage your menu, and get the most from your hard earned money. We provide menu plans based upon your personal BMI and other lifestyle factors, and can customize a plan to suit your needs. On it’s own this consultation is $95. All you need to do is follow a simple food and supplement program, clinically shown to change your body composition, and maximize your wellness.*

*This statement has not been evaluated by the FDA. No products referred to on this site are intended to diagnose, treat, cure or prevent any disease or condition. Apparently, the FDA is only concerned with deciding if profitable drugs from billion dollar pharmaceutical companies can be used for improving health, and not if food and supplements can be used to mitigate chronic or acute conditions. Since this is the case, we always advise close communication with your physician before changing anything in your diet or exercise program. Most Doctors will likely agree with us anyway!

Supplements Reduce Health Care Costs Says Economic Report

Dietary Supplements Can Help Reduce Individual and Overall Health Care Costs, According to a Recent Economic Report

The complete report, including a specific breakdown of the process of the study, is found at

According to a recent economic report, people using certain dietary supplements provide not only specific health benefits to themselves, but also offer significant savings for health care costs for themselves and thus for society in general. This report, “Smart Prevention—Health Care Cost Savings Resulting from the Targeted Use of Dietary Supplements,” was developed and issued by the firm Frost & Sullivan, an economic growth strategy company. With a grant from the Council for Responsible Nutrition (CRN) Foundation, they studied four specific chronic diseases and the likelihood of possible health care cost reductions when U.S. adults who are 55 and older, and diagnosed with these four chronic diseases, used one of eight complete dietary supplement programs. The study showed that when supplements in these regimens were taken at levels designed for prevention in high-risk populations, it can measurably reduce disease related medical interventions, and in no small way. The resulting potential savings were found to be in the hundreds of millions of dollars, and up to billions of saved health care dollars.

Steve Mister, president, CRN Foundation, said“Chronic disease takes a huge toll on people’s quality of life, and the health care system spends a tremendous amount of money treating chronic disease, but has failed to focus on ways to reduce those costs through prevention,” he continued, “We already knew that the dietary supplements identified in the report can play a role in reducing the risk of certain chronic diseases; we felt compelled to find out if they could also contribute to health care cost savings by reducing the medical events associated with those conditions. This new report says emphatically that they do.”

Seventy five percent of health care dollars in the U.S. go towards treating chronic disease. Seventy five percent! Only 3 percent is spent on preventing those diseases, according to the Centers for Disease Control and Prevention ( Inpatient procedures and emergency room visits, which make up what are called “medical events”, associated with just one of the conditions examined in this report, CHD, or coronary heart disease, will likely cost nearly $78 billion every year. If men and women, 55 and older, having elevated LDL cholesterol levels took psyllium dietary fiber daily at levels for prevention, the cost savings for coronary heart disease could be close to $2.5 billion dollars a year according to the new Frost & Sullivan report. This would over 2013-2020 be almost $20 billion in cumulative net savings. In addition, if all women with osteoporosis, who are over 55,  took just calcium and vitamin D at preventative intake levels daily, total savings could be $1.5 billion dollars per year, or over $12 billion from 2013 and 2020.

The way Frost & Sullivan identified this substantial savings potential was through systematic research.  They reviewed hundreds of scientific studies dealing with eight supplement regimens associated with the four specific chronic diseases, to measure quantifiable disease risk from these various treatment programs. Then through analytical projections, they established likely rates of medical care events in populations in a high risk category, and then looked at cost benefit analyses to determine the health care savings if these programs were followed by all those in the groups with a high risk.

Chris Shanahan, global program manager for Frost & Sullivan, confidently stated “As an economist in the face of escalating health care costs, it’s rewarding to reveal good news for health care practitioners, public policy officials, insurance companies and patients that select supplement interventions can reduce the chances of experiencing a costly medical event and help control rising health care costs.”

He then called the findings “a game changer” for anyone concerned about rising cost of health care. So basically everyone.
He continued “I anticipate this report will fuel the critical conversation around the importance of preventive health care practices to control health care spending, and the critical role dietary supplements can play in reducing the risk of medical events associated with these diseases.”

“This report provides one more reason for doctors and other health care practitioners to open a dialogue with their patients about incorporating supplement usage along with other healthy behaviors. For consumers, it’s a wake-up call to talk to their doctor or nurse practitioner, their pharmacist, or a registered dietitian about smart prevention, including which dietary supplements and what intake levels are right for their individual lifestyle. We also encourage insurers and employers that are looking for ways to lower premiums and absenteeism to consider dietary supplement regimens as part of workplace wellness programs or employee benefits,” said Mr. Mister. “Chronic diseases negatively impact our lives far beyond the direct medical costs and if there are things we can do to help lessen medical events and associated costs of those diseases, we should be doing them.”

We at Therapeutic Lifestyle Change have recognized these same basic precepts in nutrition for years, and are determined also to help provide education and specific guidance to assist people in maximizing their supplement regimens to mitigate chronic conditions. We believe as tie progresses, more and more studies will continue to isolate specific nutritional elements hat can, before medical intervention is needed, create healthier people, who can contribute so much more to society as a whole.

Join Us!!

By the way, Not all supplements are good, and some are deceptive in their marketing practices. We offer some of the best scientifically proven Pharmaceutical grade supplements available, and if you register with us for an account, you can get 20% off your first order, and free shipping! Add another 10% if it’s a recurring order…that’s 30% off!