Miki Okuno - Nutritionist & Bredesen Protocol Practitioner

12/01/2023

We've been using our own "remineralising" homemade tooth powder for years after switching from Uncle Harry's (after using coconut oil/baking soda for a decade).

I recently bought powdered xylitol to add for its anticavity benefits, but it looks like erythritol is even better! Choose non-GMO varieties such as Swerve or Lakanto.

https://nutritionfacts.org/video/erythritol-vs-xylitol-for-preventing-cavities-tooth-decay

PS. our tooth powder consists of bentonite clay, calcium carbonate or citrate (calcium citrate malate and calcium phosphate may be better if you can find them), baking soda, clove and cinnamon essential oils. Tooth powders may not be suitable for everyone and pros and cons should be considered. https://www.healthline.com/health/tooth-powder

Good nutrition including minerals and Vitamin D/K2 are also important for tooth (and bone) health.

Both erythritol and xylitol are not just neutral, but beneficial for dental health. Which one wins out?

10/01/2023

I hope you all enjoyed the holiday season and managed to find some time to relax and nourish yourself. It seems the weather has caused many disruptions around the world, it's been a very rainy summer so far in New Zealand. Hopefully you and your loved ones have remained safe.

At the bottom of this post is an interesting one posted by Professor Dale Bredesen regarding Vitamin D, all cause mortality, cancer mortality, cognitive and general health. Bredesen's optimal target levels for blood tests is 50-80ng/ml (125-200 nmol/L).

Food sources high in Vitamin D3 are your SMASH fish (Salmon (try to only eat wild caught), Mackerel, Anchovies, Sardines, Herring), cod liver oil, and egg yolks.

Sunlight exposure can increase Vitamin D2 & D4 in mushrooms - 15-20 minutes gills up in the mid day sun might increase Vitamin D enough to get your day's worth in 100g/3.5oz of mushrooms, depending on the variety and UV intensity. https://nutritionstudies.org/how-to-get-your-vitamin-d.../

Our preference is oyster mushrooms - the photo is from my first attempt at growing pink oysters! They are going for their 2nd flush now and just had a nice harvest of Phoenix oyster mushrooms this morning. We are limited in mushroom varieties in NZ with swiss brown, button, and portobello the most readily available - all good choices. I buy shiitake whenever I see them and plan to grow enoki and wine caps in the cooler months.

Vitamin D can also be obtained through sunlight exposure, depending on the time of year, location, paleness of skin, and genetics, 10-20 minutes in the summer or 30-90 minutes in the winter on bare skin may be sufficient. Avoid mid-day sun, and sunburn. https://www.healthdirect.gov.au/foods-high-in-vitamin-d

Please speak to your practitioner/doctor regarding supplementation of Vitamin D3 with K2 if necessary, some of us have a gene where we do not convert sunlight into Vitamin D very well - get your blood levels tested.

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From Professor Bredesen on 7 Jan 2023 (FB would not allow me to report directly and include a photo):

A study published in the Annals of Internal Medicine observed that vitamin D deficiency is linked to all-cause mortality, cardiovascular disease mortality, and cancer mortality. This echoes what I’ve been seeing: dangerously low levels of vitamin D represent one of the common contributing factors to cognitive decline, as well as supporting immune health and resistance to COVID-19. Vitamin D plays a critical role in the body’s overall health and functionality. It’s incredibly important to practice healthy lifestyle habits and nutritional choices in order to maintain sufficient levels of this crucial vitamin.

To learn more, check out the link below. https://www.nutraceuticalsworld.com/.../uk-biobank-study.../

24/11/2020

Hyperbaric oxygen treatment: Clinical trial reverses two biological processes associated with aging in human cells.

"The researchers exposed 35 healthy individuals aged 64 or over to a series of 60 hyperbaric sessions over a period of 90 days. Each participant provided blood samples before, during and at the end of the treatments as well as some time after the series of treatments concluded. The researchers then analyzed various immune cells in the blood and compared the results.

The findings indicated that the treatments actually reversed the aging process in two of its major aspects: The telomeres at the ends of the chromosomes grew longer instead of shorter, at a rate of 20%-38% for the different cell types; and the percentage of senescent cells in the overall cell population was reduced significantly -- by 11%-37% depending on cell type."

https://alz.link/f25775b0

A new study indicates that hyperbaric oxygen treatments (HBOT) in healthy aging adults can stop the aging of blood cells and reverse the aging process. In the biological sense, the adults' blood cells actually grow younger as the treatments...

21/10/2020

We recommend you watch this video on the cognitive benefits of the herb Rosemary. Recent research shows it may significantly improve processing speed and memory.

Note, you should not overdose, taking only 1/2 a teaspoon daily in cooking is sufficient. Having a back up Rosemary oil to smell during the days where you are not using Rosemary in your food is another good idea.

Essential oil ultrasonic diffusers are a good option for dry environments, waterless essential oil nebulizers do not add moisture to the air and are a better option in humid environments or damp homes, heat from burners may alter the beneficial compounds in essential oils and are not a great option.

Benefits of Rosemary for Brain Function | NutritionFacts.org https://alz.link/404d00a0

A half teaspoon of dried rosemary can improve cognitive function.

24/08/2020

Endocrine disruptors not only affect hormones, which affects health and cognition, but is also linked to 49% greater risk of death within 10 years, says a new study.

Common sources of exposure to BPA which you can reduce:

• 𝗧𝗵𝗲𝗿𝗺𝗮𝗹 𝗽𝗹𝗮𝘀𝘁𝗶𝗰 𝗿𝗲𝗰𝗲𝗶𝗽𝘁𝘀 (the shiny paper) - forego receipts or handle with gloves

• 𝗖𝗮𝗻𝗻𝗲𝗱 𝗳𝗼𝗼𝗱𝘀 𝘄𝗶𝘁𝗵 𝗕𝗣𝗔 𝗹𝗶𝗻𝗶𝗻𝗴 - avoiding canned goods may be more difficult at the moment, but see where you can reduce it or choose BPA free cans or glass if available. Acidic foods such as tomatoes may leach more BPA out of the can and into the food.

• 𝗦𝗼𝗱𝗮 𝗰𝗮𝗻𝘀 - BPA is found in almost all canned soft drinks, cut back on your intake (you're better off not drinking soft drinks for many reasons!)

• 𝗣𝗼𝗹𝘆𝗰𝗮𝗿𝗯𝗼𝗻𝗮𝘁𝗲 𝗽𝗹𝗮𝘀𝘁𝗶𝗰 𝗰𝗼𝗻𝘁𝗮𝗶𝗻𝗲𝗿𝘀 - all plastics contain some form of endocrine disruptor, but polycarbonate with the recycle number 3 or 7 often contain BPA. Switch to glass, stainless steel (not aluminum), or enamel coated containers instead. If not possible, try to not expose plastic to heat or scratches, which may release more BPA. (We often store food in bowls covered with a plate in the fridge).
𝗘𝘀𝗽𝗿𝗲𝘀𝘀𝗼 𝗺𝗮𝗰𝗵𝗶𝗻𝗲𝘀 often contain this type of plastic where water is stored in a plastic reservoir and hot water runs through plastic parts of the machine, especially the capsule type of machines. Stainless steel pour over filters, french press, or all stainless steel (not aluminum) stove-top espresso devices are less toxic choices, but watch out for coatings in stove-top espresso devices.
𝗘𝗹𝗲𝗰𝘁𝗿𝗶𝗰 𝗸𝗲𝘁𝘁𝗹𝗲𝘀 𝗺𝗮𝗱𝗲 𝗼𝗳 𝗽𝗹𝗮𝘀𝘁𝗶𝗰 may also be a source of BPA (we use an old fashioned stainless steel stove-top kettle, but you can find electric stainless steel or glass ones now)

• 𝗗𝗲𝗻𝘁𝗮𝗹 𝘀𝗲𝗮𝗹𝗮𝗻𝘁𝘀 - composite fillings and dental sealants may contain BPA and cause continuous exposure, especially when exposed to hot food and drink. Before booking with a dentist, ask if they use BPA-free fillings and sealants (holistic and biological dentists will have these options). It's difficult to reduce your exposure after these are in place, but you can check BPA levels through urine testing with your practitioner.

Learn more through the Environmental Work Group's website.

The chemical BPA, found in the lining of canned foods and many plastics and in thermal receipts, was linked to a 49% greater risk of death within 10 years, according to a new study.

13/08/2020

We've created a Brain Health Food Pyramid to help work out portions and priorities for those on the Bredesen Protocol, interested in nutrition for the brain, or in nutritional ketosis (a healthy version of keto).

What you don't eat is as important as what you do eat, and Fasting for 3 hours between your last calorie at night and sleep, and leaving 12 hours between this last calorie at night and first calorie the next day helps with autophagy (the mechanism of cells that removes unnecessary or dysfunctional components which would otherwise inflame the brain).

Fasting also helps create ketones - an alternative fuel for the brain, which is especially important for those with insulin resistance (which means cells have a hard time using glucose as an energy source).

I personally have been following this method of Fasting for 25 years (with dinner 3-4 hours before bed and with 14-15 hours between last and first calories and of course with flexibility on occasion) and am glad to see others begin to realise its importance for sleep, brain health, and health in general.

Let me know if you have any questions - our course on how to implement this all is coming soon.

We also have a "Yes & No Bredesen Protocol Food List" for more details - just comment below if you'd like me to send it to your inbox!

In health,
Miki

03/08/2020

A major focus of our work with clients on is demystifying the Bredesen Protocol - how to simplify it and apply it to their daily life (especially for those outside of the USA, the ReCODE Report and guides are still very much American-centric).

We have a "How To Implement the Bredesen Protocol" online course launching soon to walk through it step-by-step, as well as an 8 Week Kickstart. Looking forward to Bredesen's new book, too. In the meantime, here is a infographic of our 5 BASES - Pillars to Brain Health.

A key aspect for many people, which we do not see emphasised enough, is the resolution of trauma (which doesn't necessarily need to be what we usually think about as causing PTSD, it could be anything that had a stressful impact in one's life - from something a teacher said when you were a child, bullying at work, a breakup, an injury, feeling isolated, etc). The impact of these events, even if consciously suppressed, may still affect one's health by affecting the vagus nerve, activating the sympathetic nervous system (fight or flight), which may affect hormones such as cortisol (the stress hormone), dopamine, etc, which may trigger a cascade of processes which affect the immune system, digestion, emotions, and cognition. A great book to learn more is the Polyvagal Theory by Dr. Stephen Porges.

If you feel you (or a loved one) have some unresolved tension or trauma, please see a qualified practitioner who is trained in a therapy which teaches tools to resolve these (as opposed to ones which mainly re-hash or re-live the trauma). Some powerful modalities are listed in the Sleep & Stress section of the 5 BASES. TRE - Trauma Releasing Exercise based on yoga may also be a complementary practice with other therapies.

11/12/2019

I just posted this in our private client support group, but it's relevant to all who eat salmon!
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Apparently all New Zealand and Australian commercial salmon is farmed. At the least, farmed salmon has far less Omega 3 than wild salmon, and at the worst farmed salmon may be diseased and contain many chemicals from their feed and run off. (Note: salmon of any type may have up to 100 x the mercury of sardines and anchovies which are the best fish to eat for their Omega 3 content and low mercury).
Menus will state "wild caught" if it is, otherwise it's assumed to be farmed. If you are out at a restaurant and there isn't really anything to eat which is aligned with the Bredesen Protocol - then getting the salmon (with a side of vegetables or salad) may be a better choice than say pasta, as it should still be high in selenium and protein, just try not to consume it often (100-200 grams (uncooked weight) of farmed salmon once per month was the limit set by researchers in 2004 after conducting toxicity tests from farmed salmon around the world). https://www.sciencedaily.com/releases/2004/01/040109072244.htm

I took these 2 photos from Coles in Australia - you can see the difference in the Wild Alaskan salmon which is richer in colour and smaller strips of fat vs Farmed Tasmanian salmon which is paler in colour with thicker strips of fat. Farmed salmon is naturally grey and dye is added to feed to give it more colour, making it more difficult to differentiate by colour alone. Here is a good article on how to tell the difference https://www.cookinglight.com/cooking-101/essential-ingredients/how-to-tell-wild-caught-farm-raised-salmon

Here is a supplier in Australia who ships frozen wild caught Alaskan Sockeye salmon: https://fishandco.com.au/product/wildcaught-alaskan-salmon/

Does anyone know of a supplier in New Zealand?

And articles on issues with farmed salmon: https://www.consumer.org.nz/articles/farmed-salmon
https://articles.mercola.com/sites/articles/archive/2018/07/25/farmed-salmon-contaminated-with-flame-retardants.aspx

02/11/2019

How much "sugar" do you consume? I analyze food diaries from our clients and the scenario from the photo below is quite common. For breakfast alone, if you have 100 grams (3.3 oz) of toasted muesli with a banana and 1 cup of low fat milk for breakfast with a cup of orange juice, you are consuming approximately 85 grams of sugars. Sign up to https://cronometer.com and start measuring your intake!

I spent some time recently with a family and that is what they told me: 'We hardly eat any sugar.'

And here's what they ate...

- Cereal, toast or refined oats for breakfast, sometimes with banana and a bit of honey
- Home made pancakes as a snack, sometimes with a bit of maple syrup
- Pasta or risotto for dinner 3-4 times a week
- Dried fruit or muesli bars as a snack
- Sandwiches or wraps for lunch
- White potatoes as a main vegetable
- Some vegetables or salad for dinner
- Low fat dairy like yoghurt, with stewed fruit
- Fruit juice
- The adults drank alcohol regularly

This family was doing the best they knew to eat healthy food.

But there was actually a significant amount of sugar in their diet...

- Refined flour is sugar and is in their bread, wraps and pasta
- Cereal, refined oats are sugar
- Muesli bars contain a lot of sugar
- Dried fruit is concentrated sugar
- White potatoes act like sugar
- White rice is like sugar
- Fruit juice and alcohol are sugar

It's not just the added sugar that raises your blood sugar and causes disease like PCOS and type 2 diabetes. It's also refined flours and grains.

To get around this, eat whole foods as they come in nature. Simple.

How much sugar is sneaking into your diet?

I'm available for a free 20-minute consultation gutsybynutrition.com.au/contact

05/05/2019

Great to catch up with Dale Bredesen again. Enjoying the Bioceuticals Research Symposium - Moods, Genes and Cognition.

Join us at Dale's free public talk tomorrow night at the University of Technology Sydney in Ultimo.
https://events.humanitix.com.au/openminded/