Dr. Simonds and Michelle Kennedy, NP-C answered viewers’ weight loss and health questions Live. This episode was all about sleep, magnesium, probiotics, appetite suppressants, seed oils, and more. We also gave away a $25.00 Target gift card to one lucky viewer.
Q: I was interested in your last discussion about sleep and weight loss. How do I know if I’m getting enough REM sleep? Do dreams happen during REM?
A: Yes, dreams do happen during the REM sleep stage. REM is the sleep stage when you get the real rest and calibrate your body. When you’re not getting enough REM sleep, it can lead to many problems including difficulty with weight loss. There are so many things that happen during sleep that we never understood and it’s recommended that you get at least 6 and 1/2 hours minimum each night. However, it’s possible to get less than that and feel really rested. This just means that you achieved REM sleep faster and stayed there longer. Regardless of the amount of sleep achieved, you should feel really rested and this should help determine that you got enough REM sleep.
Often times when patients are experiencing a weight loss plateau, a lack of good quality sleep can be the culprit. If you’re having difficulty falling asleep or maintaining a deep sleep throughout the night, supplements may help.
We are currently offering a special on the following natural sleep aids, now through June 1, 2022:
- CBD Rest Oil Tincture special price of $30.00 (normally $45.00). This has an extra amount of CBN, the hemp oil in the plant that aids in relaxation, and improved sleep. Patients report being able to fall asleep faster and stay asleep.
- CBD Rest Gummies special price is $35.00 (normally $65.00). Take 1 or 2 gummies each evening before bedtime.
- ESTROVERA by Metagenics special price $30.00 (normally $37.00). This is especially great for those that are menopausal and perimenopausal.
Watch our last show about sleep here.
Q: I know you often recommend Magnesium supplements. There seem to be many different types. Will you explain the different types and which one is recommended?
A: Magnesium is very important for many different conditions such as sleep, stress management, easing muscle tensions and cramps, blood pressure, bone density for women, headaches, and much more. And yes, there are many different varieties that target different areas.
We often recommend Magnesium citrate or Milk of Magnesia for patients that are experiencing slower bowel movements due to appetite suppressants and other dietary changes. For sleep, we recommend Magnesium glycinate which can also help with anxiety. Magnesium malate is great for those that suffer from muscle cramps. Magnesium L-threonate is recommended for migraine sufferers since this variety can cross the blood-brain barrier. Slow-Mag, also known as Magnesium chloride is great for those that cycle on and off the keto diet to help with muscle cramps, especially while exercising.
Magnesium oxide and Milk of Magnesia will result in loose bowel movements. These are the most popular varieties found at grocery stores.
A Magnesium citrate powder called Natural Calm is also available for those that have pill fatigue and is great to help move the bowels gently and also aids in calmness. Just be sure not to take too much or loose stools will happen. You can find this form in grocery stores or online.
Q: Can you recommend probiotics?
A: Yes, we highly recommend probiotics and offer some great ones in the office. Probiotics are good or “friendly” bacteria designed to maintain healthy gut microbiota and provide various health benefits. We are a big fan of Metagenics probiotics and carry some varieties in the office. You do not need to be a patient to purchase supplements for yourself or others. Some of our favorites include:
Metagenics UltraFlora Control is proven to also help with weight management and has been shown to help control body fat and body weight.
Metagenics UltraFlora Spectrum is great for overall gut health and provides daily probiotic support for both the upper and lower GI tract for digestive and immune health.
UltraFlora Immune Booster supports healthy nasal, sinus, and respiratory function.
Contact us for more information about Metagenics.
Q: Is it good to take both a prebiotic and a probiotic?
A: Yes, and it’s ideal to get prebiotics from food when possible. There are supplements that are available if this is not possible. Probiotics are living strains of bacteria that add to the population of good bacteria in your digestive system and prebiotics are specialized plant fibers that act as food for good bacteria. The best prebiotic we recommend is eating foods high in fiber.
Q: Are appetite suppressants safe for the long term? How long can you really be on them for?
A: Yes, long-term use of appetite suppressants is safe and can even be taken lifelong. There is a sea of misinformation from practitioners that aren’t experienced in this field of medicine. Therefore, the safety of appetite suppressants is highly misunderstood, especially by those that are not educated or informed about obesity medicine.
Appetite suppressants have been proven to be very safe and obesity is a very serious problem that will take your life. The FDA has approved the appetite suppressant Phentermine for long-term use and we have seen great results with its use over many years.
Q: I’m currently trying to intermittent fast. Does drinking coffee with creamer break your fast? I’m not a fan of black coffee.
A: We have good news! You don’t have to drink your coffee black to stay in a fasted state. If it is heavy cream or half-and-half and contains zero sugar, then yes you can add that to your coffee without breaking your fast.
Just be sure to avoid creamers that have added sugars as those will definitely break your fast. Sparkling water, water, tea, coffee, and broth can all be consumed while fasting as long as fats are the only addition and sugars and carbohydrates are strictly avoided.
Q: I’ve been hearing that it’s better to avoid seed oils, such as avocado and olive oil. What are your thoughts on this?
A: Yes, seed oils such as vegetable, canola, cottonseed, sunflower, safflower, peanut, and soybean oils should be avoided as they cause inflammation in the body. They are known to aggravate many health problems too. Unfortunately, those are the oils that are predominantly used in restaurants, fast food chains, and many processed foods. However, avocado and olive oil are not considered the seed oils to be avoided. They actually make great additions to your diet and are naturally occurring oils. Coconut oil, MCT oils, and animal fats such as butter and bacon fat are also great!
Q: Why is corn so bad for you?
A: Corn does not have any nutritional value and is highly genetically modified to make it edible. Before corn was modified to what it is today, our ancestors would not have even been able to even eat corn or digest it in any way.
We recommend patients avoid eating corn due to its high sugar content and its effect on blood sugar and insulin. Corn is best to be avoided regardless of diet and offers only empty calories.
Q: Which fruits have less sugar?
A: Berries and green, tart apples are the lowest in sugar.