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info@dougcookrd.com
Tel: 416-413-9095
Fax: 416-352-5186

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dougcookrd

Doug Cook RD, The Gut Brain Guy

Meet Doug

My practice is grounded in science not dogma. I provide evidence to substantiate my views and nutritional advice.

Contact Doug

Phone: 1-416-413-9095

Fax: 416-352-5186

info@dougcookrd.com

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𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗 concentrations t

𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗 concentrations take about 10 weeks to achieve steady state; the point at which the amount of vitamin D in your blood will be constant based on whatever amount you're taking. ⁣
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If you've managed to get some safe sun exposure throughout the late spring and summer, the goal heading into the fall and winter is to maintain whatever vitamin D concentration you have 𝗡𝗢𝗪. ⁣
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Don't wait until late November, December or January to start supplementing....your vitamin D concentration will have decreased significantly and will take some time, several weeks, to get back up to a therapeutic level. ⁣
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If you didn't get any sun exposure for whatever reason, you don't want to wait either... ⁣
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Vitamin D is a potent immune system modulator, supports the production of natural 'antibiotics' called anti-microbial peptides such as cathelicidins (PMID 23065264, 19895218) & tempers inflammation (cytokine storm) (PMID 32876941, 33551489). ⁣
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When it comes to dosing for the vast majority of adults, 1000 IU (25 mcg) isn't enough to reap the FULL benefits of vitamin D. ⁣
⁣
Note, there's really only one correct answer to the question "how much vitamin D3 should I take", which is ⁣
⁣
- 𝙬𝙝𝙖𝙩𝙚𝙫𝙚𝙧 𝙖𝙢𝙤𝙪𝙣𝙩 𝙞𝙨 𝙣𝙚𝙚𝙙𝙚𝙙 𝙛𝙤𝙧 𝙔𝙊𝙐 𝙩𝙤 𝙖𝙘𝙝𝙞𝙚𝙫𝙚 𝙖𝙣 𝙞𝙙𝙚𝙖𝙡 𝙗𝙡𝙤𝙤𝙙 𝙘𝙤𝙣𝙘𝙚𝙣𝙩𝙧𝙖𝙩𝙞𝙤𝙣 ⁣
⁣
This is why testing can help; it allows for a personalized dose but based on research, most adults need between 2000 - 4000 IU (50-100 mcg) per day. ⁣
⁣
Luckily in Canada, Health Canada as taken baby steps towards 𝗙𝗜𝗡𝗔𝗟𝗟𝗬 supporting Canadians when it comes to vitamin D and now allows supplements to have up to 2500 IU (62.5 mcg) per dose. ⁣
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My only question: "𝘄𝗵𝗮𝘁 𝗮𝗿𝗲 𝘆𝗼𝘂 𝘄𝗮𝗶𝘁𝗶𝗻𝗴 𝗳𝗼𝗿?" ⁣

I must confess. I have a smoothie for breakfast at

I must confess. I have a smoothie for breakfast at least 5 days a week. ⁣
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Why? ⁣
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They're super convenient, easy to make and an incredibly easy way to pack in heaps of nutrition in a relatively small serving size. ⁣
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I don't use the same ingredients every time, variety is better. ⁣
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Better from a nutritional perspective since no one food or hand of foods have everything, and better because who doesn't want to shake it up, right? ⁣
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Sadly, breakfasts have become a lot less nutritious over the past few decades with a heavy reliance on skipping, having just coffee, or coffee and cake (er, I mean a muffin or scone). ⁣
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Most staple breakfast items are based on carb-rich calories (white flour) & sugar including things like toast & jam, refined breakfast cereals, cereal bars, etc. ⁣
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My smoothie ingredients list is a buffet of options: ⁣
- whey protein powder ⁣
- pasteurized eggs whites ⁣
- bran cereal ⁣
- psyllium husks ⁣
- ground flax & chia ⁣
- frozen berries ⁣
- frozen spinach ⁣
- banana ⁣
- greens powders ⁣
- high protein, low-sugar milk ⁣
- kefir ⁣
- soy lecithin ⁣
- collagen powder ⁣
- No-Salt, salt substitute (for extra potassium) ⁣
- cacao powder ⁣
- powdered peanut butter ⁣
- plant-based protein powders ⁣
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With a list like that, you can see how easy it is to get more nutrition into your belly by 9 am than a lot of people do by lunch time. ⁣
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Are you a smoothie/protein shake aficionado? If so, share your must-have ingredients in the comments! ⁣

𝗚𝗹𝘂𝘁𝗮𝘁𝗵𝗶𝗼𝗻𝗲 [GSH]

𝗚𝗹𝘂𝘁𝗮𝘁𝗵𝗶𝗼𝗻𝗲 [GSH] is fast becoming a household word as more & more people are directed to the heaps of research highlighting its role in health. ⁣
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It's not considered an essential nutrient because the body makes it from 3 amino acids (building blocks of protein): cysteine, glutamine & glycine 𝗔𝗡𝗗 the mineral selenium. ⁣
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GSH is the major endogenous (made in your body) 𝗜𝗡𝗧𝗥𝗔-cellular (inside cells) antioxidant. ⁣
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Every cell makes it & needs it to survive. Like most things, production decreases as we age. ⁣
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It also plays a 𝗠𝗔𝗝𝗢𝗥 role in your liver's detoxification processes but I digress. ⁣
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When it comes to having a robust immune system, GSH is front & center. ⁣
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𝗚𝗦𝗛 𝗽𝗿𝗲𝘃𝗲𝗻𝘁𝘀 𝗼𝘅𝗶𝗱𝗮𝘁𝗶𝘃𝗲 𝘀𝘁𝗿𝗲𝘀𝘀 ⁣
When cells of your immune system (T cells) reproduce quickly in response to fighting an infection, they use a lot of energy which produces byproducts (free radicals) that can cause collateral damage & T cell death; GSH controls this, ensuring lots of T cells survive to fight the good fight. ⁣
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𝗚𝗦𝗛 𝘀𝘂𝗽𝗽𝗼𝗿𝘁𝘀 𝗧 𝗰𝗲𝗹𝗹 𝗴𝗿𝗼𝘄𝘁𝗵 ⁣
Low levels of GSH leads to the stunted growth of T cells & therefore their performance. ⁣
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𝗠𝗮𝘀𝘁 𝗰𝗲𝗹𝗹𝘀 𝗻𝗲𝗲𝗱 𝗹𝗼𝘁𝘀 𝗼𝗳 𝗚𝗦𝗛 ⁣
Mast cells are found in your respiratory system; from your nasal passage, throat & into lungs. These areas are entry ways for pathogens but your mast cells fight them off but needs GSH to do so. ⁣
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𝗚𝗦𝗛 𝗸𝗲𝗲𝗽𝘀 𝗰𝘆𝘁𝗼𝗸𝗶𝗻𝗲𝘀 𝗶𝗻 𝗰𝗵𝗲𝗰𝗸 ⁣
Cytokines are proteins the cells of your immune system uses to communicate to each other. They are also pro-inflammatory proteins which help fight infections BUT over-production of them is bad. GSH keeps them in check ⁣
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Ways to 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 GSH production: ⁣
- whey protein ⁣
- collagen powder ⁣
- sulfur-rich foods ⁣
- selenium-rich foods ⁣
- food sources of B vitamins ⁣
- try supplements like liposomal GSH & lipoic acid, NAC, glycine powder, glutamine powder, B complex vitamins. ⁣

Chlorella is a micro algae that's about 2.5 𝗯𝗶𝗹𝗹𝗶𝗼𝗻 years old. It belongs to some of the first single-celled organisms to inhabit our planet. ⁣
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Its developed a lot of defenses to protect itself in order to ensure its survival over the eons. It's rich in protein, antioxidants, carotenoids & enzymes which are passed onto us when we eat it. ⁣
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And it does so in relatively small doses. ⁣
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Chlorella is a great dietary supplement that can promote human health (PMID 32825362). ⁣
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𝗦𝗼𝗺𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗰𝗵𝗹𝗼𝗿𝗲𝗹𝗹𝗮: ⁣
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1. 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝘀 𝘆𝗼𝘂𝗿 𝗮𝗻𝘁𝗶𝗼𝘅𝗶𝗱𝗮𝗻𝘁 𝗱𝗲𝗳𝗲𝗻𝗰𝗲𝘀 ⁣
Antioxidants kinda act like rust-proofing although some academics don't like that analogy. Chlorella acts as an antioxidant itself but also increases the activity of antioxidant enzymes that your body naturally produces. ⁣
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3.6 g/day was found beneficial in smokers (PMID 19660910) & in those with COPD (PMID 23008817). ⁣
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2. 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝘀 𝗰𝗮𝗿𝗱𝗶𝗼𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝗰 𝗵𝗲𝗮𝗹𝘁𝗵 ⁣
Chlorella reduces systemic oxidation/inflammation which improves cardiovascular health (PMID 29037431). It can also reduce arterial stiffness (PMID 24249971, 26566309). ⁣
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3. 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝘀 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 ⁣
Need to improve your MaxVO2? Chlorella at 6 g/day might help (PMID 25320462). Chlorella's had some interesting benefits in fibromyalgia, hypertension & ulcerative colitis too (PMID 10815009, 11347287). ⁣
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4. 𝗛𝗲𝗹𝗽𝘀 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗱𝗲𝘁𝗼𝘅𝗶𝗳𝘆 ⁣
Your liver gets rid of toxins naturally & chlorella can help. It's been shown to reduce mercury & dioxins (PMID 17472477). ⁣
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5. 𝗘𝗻𝗵𝗮𝗻𝗰𝗲𝘀 𝗶𝗺𝗺𝘂𝗻𝗲 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻 ⁣
Chlorella can improve the function of natural killer cells; 5 g/day increased NK cell activity (PMID 17472477). Secretory IgA is a major protection for our mucous membranes, chlorella seems to help increase IgA secretion (PMID 21906314). ⁣
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Chlorella comes in tablets & powder; 2 tsp of the powder & 10 tablets is about 5 g to give you an idea of dosing. ⁣
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Easy to add to smoothies. So, have you tried it? Do you use it? ⁣

I love my brocc. You? ⁣ ⁣ I know it's suppose

I love my brocc. You? ⁣
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I know it's supposed to be the devil in disguise what with plant toxins, goitrogens, etc but I just can't quit the damned plant. ⁣
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I've been eating heaps for a few decades now. I guess I should be dead - oh well, maybe I'm a statistical outlier? ⁣
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Of course, it wasn't always this way. I'm of the generation where parents did all the wrong things when it comes to mealtime. ⁣
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Yup, "sit there until you clean your plate", so ya, as a kid I wasn't a fan of the green stuff. ⁣
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If I was lucky, the broccoli was also served with mashed potatoes. That way I could mix the two together, put a spoonful in my mouth and as best as I could, AVOID chewing it and down it with a swig of milk. ⁣
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I love it raw with dips or diced on top of salads, like it sauteed, steamed, nuked, or lightly boiled if I'm going old school. ⁣
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Unlike Brussels sprouts which I love boiled to death (the mushier, the better), I like my broccoli al dente: firm, yet yields to the bite. I mean, it's gotta have a little crunch ya? ⁣
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What about you? Broccoli lover or hater? ⁣

A new study from Stanford University found that a

A new study from Stanford University found that a diet rich in fermented foods increased microbiome diversity & lowered inflammation better than the usual prescription of a high/higher fiber diet. ⁣
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A clinical trial (PMID 34256014) involving 36 healthy adults, who were randomized to a 10-week diet that included either fermented or high-fiber foods, found that each diet impacted the gut microbiome & immune system differently. ⁣
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Eating foods such as kefir, yogurt, fermented cottage cheese (who knew there was such a thing?), kimchi, fermented vegetables, vegetable brine drinks, & kombucha tea led to an increase in overall microbial diversity. The more of these foods consumed, the greater the effect (benefit). ⁣
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As well, 4 types of immune cells showed less activation resulting in a decrease of 19 pro-inflammatory proteins (cytokines). Bottom line: reduced inflammation - ya! ⁣
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Your gut bacteria influences your immune system so if a dietary pattern or foods can positively impact immune function (including less inflammation), like these fermented foods did, then a new therapeutic nutritional approach may be in our future. ⁣
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What was a surprise is that the microbial diversity didn't improve on the high fiber diet but rather stabilized; this is interesting given that fiber is promoted as the best thing to do just that; increase digestive tract microorganism diversity. ⁣
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Granted this was a small study but is proof of concept which can now be tested to see whether microbiota-targeted [fermented] foods could be a tool to fight the tsunami of chronic inflammatory diseases that are increasing in the population & industrialized societies. ⁣
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The key of course is to include fermented foods that have live bacterial cultures; post-production pasteurization kills microorganisms.⁣
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So, what kind of fermented foods to you currently eat? Thinking of making any changes? ⁣

Say creatine & most will say 'oh, that's for the g

Say creatine & most will say 'oh, that's for the gym'.

It's one of the most studied sport-related (a.k.a. ergogenic or "athletic-enhancing") products in history.

But don't panic. Athletic enhancing isn't automatically a bad thing. We're not talking steroids etc.

Creatine occurs naturally in protein-rich foods like meat. It's a 'tri-peptide' - made up of 3 amino acids:
- arginine
- methionine
- glycine

But, as a supplement, creatine gets its star-power & status by increasing the amount of creatine in cells such as muscles.

But creatine goes waaaaay beyond this to promote & maintain health.

Nearly every cell in your body (not just skeletal muscles but nerve, heart, liver, kidney, brain cells etc.) contains mitochondria. They are considered the 'power plants' & are responsible for creating energy (ATP) that your various cells need to function on a daily basis.

Many nutrients & pseudo-nutrients play a vital role in supporting mitochondrial structure, function & therefore how well they produce energy.

And this is where creatine comes in. Creatine has been shown to protect mitochondria & to improve energy output (PMID 27610211).

Creatine helps mitochondria respond to any increase in demand placed upon the various organs of interest. Need more energy output (improved function) from your brain, kidney, liver, lung, heart or digestive tract?

Creatine's got your back.

Creatine levels in cells is impacted by diet. Vegan & vegetarians have less compared to omnivores & supplementation with as little as 2.5 to 5 g per day has been shown to saturate muscle tissue.

Supplementation increases creatine concentration in the brain too offering an opportunity to support cerebral energy & health throughout life (PMID 12850248, 10484456, 17185404, 11985880 & 14561278).

When it comes to longevity, it's all about maintaining cellular energy production & output; that all rests on your mitochondria.

If you haven't considered creatine, you may just want to

#supplements #creatine #mitochondria #brainhealth #guthealth #functionalnutrition #energy #longevity #antiaging #aminoacids #biohacking #wellness

Mushroom love? I'm not a big fan to be honest. I'v

Mushroom love? I'm not a big fan to be honest. I've never liked the texture of cooked mushrooms (#rubbery). ⁣
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I do, however tolerate them fresh, cut thinly & added to salads or as a topping of a pizza; when dried from the oven, no problem. ⁣
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The one exception are shiitake mushrooms; to me, they're meaty tasting so I don't mind them. ⁣
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Through the lens of traditional nutrition, mushrooms are a big bore. They don't have a lot of nutrients, except for potassium. Depending the nutrient analysis database, 1 cup of white mushrooms has between 225 to 300 mg of potassium or the amount found in a small banana. ⁣
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But that's not what makes mushrooms a stand out. To understand that, you'll have to go beyond vitamins & minerals. ⁣
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Mushrooms have heaps of phyto-nutrients such as polyphenols & polysaccharides (a type of sugar). ⁣
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These bioactive compounds have been shown to support immune function & may have cancer-fighting properties. One specific type of polysaccharide, beta-glucan, stimulates & activates cells of the immune system (macrophages & natural killer cells) (PMID 17895634 & PMID 19515245). ⁣
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Mushrooms have a unique antioxidant called ergothioeine (PMID 26516828). It make inhibit arterial plaque formation (PMID 21091247). ⁣
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One study using mushroom powder found it significantly reduced triglycerides, a blood fat that increases the risk for cardiovascular disease (PMID 22230474). This study used a powder which provides more ergothioeine than fresh mushrooms so that has to be considered. ⁣
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Mushroom polyacrylamide also act as prebiotics which support gut health & gut bacteria (PMID 28231175). ⁣
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Getting more mushrooms is easy: ⁣
- add to your favourite kebab ⁣
- toss in a salad ⁣
- add to smoothies/protein shakes ⁣
- add to sauteed veggies ⁣
- mince & add to meatloaf or burgers ⁣
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So? You a mushroom lover or nay? ⁣

Vitamin B1 (thiamine) is absolutely crucial to mai

Vitamin B1 (thiamine) is absolutely crucial to maintain gut function - whaaaaaaat ⁣
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I know what you're thinking: what craziness is this guy talking about? Gut function is about fiber, probiotics or prebiotics, sure, but something as fundamental as vitamin B1? ⁣
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Chronic B1 functional deficiency can lead to many chronic gut disorders/dysfunction. ⁣
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Just because someone doesn't have a clinical deficiency (beriberi) doesn't mean they're getting enough B1 to optimally satisfy all of B1's functions. ⁣
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B1 is needed by the cells of your nervous system & your brain, to burn glucose & fat for energy. ⁣
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Nerve tissues need optimal energy to function well (neurotransmitter production/function, nerve conduction & transmission). ⁣
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This includes the nerves of the autonomic nervous system which regulates heaps of things including your entire digestive tract. ⁣
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Your autonomic nervous system is regulated by specific regions in your brain [brain stem & limbic]. ⁣
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These areas have a high metabolism, using lots of oxygen, glucose & B1 to produce energy. ⁣
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But, they are very susceptible to low vitamin B1 intake/status. ⁣
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This can lead to decreased energy production/output & increase "autonomic dysfunction" or dysautonomia. ⁣
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Early stages of B1 deficiency/dysautonmia include: ⁣
- tachycardia ⁣
- cardiac arrhythmias ⁣
- bowel dysmotility ⁣
- SIBO ⁣
- gastroparesis ⁣
- GERD ⁣
- decreased digestive enzyme secretion, bile release & stomach acid production ⁣
⁣
Risk factors for poor B1 status: ⁣
- diabetes & pre-diabetes [metabolic syndrome] ⁣
- chronic alcohol use & alcohol use disorder ⁣
- diets with lots of processed foods ⁣
- high energy, nutrient-poor diets ⁣
- restrictive eating ⁣
- diuretics ⁣
- older adults ⁣
- HIV/AIDS ⁣
- bariatric surgery ⁣
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So when it comes to gut function, is it time to consider more of the foundational workings between nutrients & cellular function such as B1? ⁣
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#thiamine #nutrition #nutrients #vitamins #diabetes #vitaminb1 #alcohol #eatingdisorder #supplements #ttfd #benfotiamine #guthealth #digestivehealth

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