What do we use MSM for at The Plan?
• Acid Reflux
• Healthy collagen synthesis for skin, hair and nails
• Inflammation (especially of mucous membranes)
• Candida- yeast overgrowth
• Leaky Gut
• Liver detoxification and choline production
MSM helps to alleviate the symptoms of a large number of allergies including food allergies, contact allergies, inhalation allergies, etc. The major anti-allergic property of MSM is caused by its ability to bind to the mucosa and present a natural blocking interface between hosts and allergens. MSM also works to alleviate allergies through detoxification and elimination of free radicals, and improvement of cell permeability. A direct correlation between concentration of MSM used and resistance to allergens has been established and several authors have noted that MSM works as a histamine inhibitor at least as well as the traditional antihistamines, without the negative side effects.
Undigested food and toxins are deterred from entering the blood stream through thus reducing one of the most common causes of allergies and auto-immune diseases. Given time, MSM will start to repair the damage causing the gut to leak. MSM improves the permeability and the absorption capabilities of the cells in your intestinal tract, it can improve your body’s ability to absorb nutrients from food. Sulfur compounds work with B-vitamins to augment the muscle tone of your stomach and intestines, and this helps to move food along more efficiently. Since an increase of MSM levels can stabilize your ph balance, it helps to normalize stomach function and prevent overproduction of stomach acids. This also alleviates heartburn and stomach ulcers.
When administered orally, MSM is effective in ameliorating the bodies stress response and appears to augment immunological competence through a natural vitamin like moderating or normalizing activity for various body functions and is noted for its exceptionally non-toxic nature for both children and adults, including geriatric patients.
Preventing Breast Cancer
Research in animal studies has shown that oral MSM supplementation can protect against the onset of breast cancer. In both breast and colon cancer studies, MSM significantly prolonged the time of appearance of both tumors and cancers.
Sulfur also aids carbohydrate metabolism, which is significant for hypoglycemics and diabetics. Sulfur is an important component of insulin, the protein hormone secreted by the pancreas. Low levels of sulfur in the diet can result in low insulin production. It is possible that a diet rich in sulfur could increase the body’s ability to produce insulin to a point where insulin injections could be reduced.
WebMD notes there appear to be no interaction between MSM and medications herbs, supplements or food.
Q: What are The Plan’s recommendations for allergies?
• MSM- 3,000 mg works for up to 180 lb, 4,000 mg over 180 lbs, for 6 weeks, 1-2 times per year
• Quercetin can be a nice addition to MSM
• Make sure to shower at the end of the day to wash off pollen
• Steaming your face with sage can help to clear sinuses and is antifungal, antimicrobial, and antibacterial
• Taking probiotics can help with immune support
• Don’t sleep with windows open
If you are doing The Plan test less frequently as heightened levels of histamine can mean you are primed for weight gain. Get your allergies under control first! Allergies may mean hormonal fluctuations feel worse, make sure to eat your friendly foods at this time!
Q: What happens when I take MSM?
A: The sulfur in MSM helps take certain chemicals and make them water solu¬ble. This allows them to then be excreted by the kidneys. Some of the sulfur is used to make cysteine, which is then used to make glutathione. Glutathione rids the body of toxic metals, protects cells from oxidation, and does other health promoting activities. 7 MSM also goes to any injured cells and reduce inflam¬mation, increase the flow of nutrients to the site and promote tissue repair. It may also help prevent scarring. If you have allergies it can help control your histamine response. MSM has also been found to support energy levels.
Q: If I am allergic to sulfa drugs, will I be allergic to MSM?
A: It is very rare to be allergic to nutritional sulfur. Most people allergic to sulfa drugs tolerate MSM very well. However, if you are concerned about a possible sensitivity to sulfur, start with a small amount of MSM and build up your intake slowly under the guidance of your health care practitioner. Taking 100 mcg of molybdenum along with MSM also helps you metabolize MSM more effectively.
Q: When I started taking MSM I got a headache. Can MSM be to blame?
A: This is not common, but can occur. First of all, the sulfur in MSM increases detoxification, the body’s process of removing cellular and metabolic waste. This “spring cleaning” initiated by MSM is a health enhancing process, but if you start to release toxins too quickly, this could cause a headache. The solution? Stop your MSM for a few days, and begin to take it again in reduced doses so your body can cleanse itself more slowly. This will allow you to detoxify without headaches.
Q: How does MSM relieve inflammation?
A: MSM increases the effectiveness of the body’s natural anti-inflammatory hormone cortisol. MSM also inhibits the proliferation of fibroblasts.8 Excessive amounts of fibroblasts are produced in the swelling process and lead to scar tissue. MSM also binds to fluid in swollen tissue and aids in its removal.
Q: How can MSM help with allergies and/or respiratory problems?
A: MSM blocks histamine receptors. It acts like a bodyguard outside the cell membrane, deciding how much histamine will be allowed in to cause inflammation, swelling and fluid build-up.
Q: MSM gave me a rash. Should I stop taking it?
A: The MSM is probably helping you to rid excess copper and/or toxic metals such as mercury. Both of these metals can cause a skin rash. You do not need to stop taking the MSM. It would be helpful to add Vitamin C to help the process along and minimize symptoms. You could also reduce the dosage of MSM and detoxify at a slower pace.
To order MSM you can click HERE.
Fall is here and we are all gearing up for the holidays. But with what is possibly the best time of year can also bring an unexpected present… the dreaded holiday muffin top . Too many parties, too much take out, dinner out in restaurant all add up. But it’s easy to bypass this weight gain trap with a little home cooking . I’m here to help you enjoy this incredible time of year without worrying about your scale. Instead let’s have you concentrate on enjoying this marvelous life you have created.
Eating, and especially dinner should be fun, not a dreaded chore. Finding the time to cook, play and spend time with friends and family is possible if you plan it ahead . I’m sure you have heard the magic words before, do it in advance. But here’s something more concrete. I’m going to tell you exactly how I do it. Here’s your secret look into a nutritionist’s kitchen routine.
My magic weapon is to make it fun and have an an all out party.
- It’s No Mystery, Dinners Have A Few Basic Ingredients
The rest is bells and whistles. No matter what style of cooking you love, whether it’s Paleo or classic French, all meals break down into simple components: proteins, cooked vegetable, salads and perhaps carbs. The best way to approach cooking for the week is to be prepared and keep the menu simple and delicious and know what works for you and your family.
- Work Out Your Menu For The Week Based On What Everyone Eats
You can easily work out dishes for your vegetarian daughter and your gluten free best friend. All you need is a well stocked pantry and make everyone happy with simple personal touches whether it’s adding sriracha to one person’s dish or a quick rice pilaf or pasta.
- Shopping The Day Before is Key
I do a big shop on Saturday and see what is seasonal, fresh and on sale. I also make sure to pick up a lovely bottle of wine and flowers for my Sunday night cook fest. Here’s an example of what I would buy:
- A whole chicken which will make 4-6 servings and a chicken breast for each additional 2-3 servings per person.
- Buy ground meat of choice, I adore ground lamb, but beef or pork works too!
- Grab some eggs and keep them for a mid week easy dinner frittata.
- Buy chickpeas or beans of choice for a vegetarian night.
- Chop veggies for the week. I highly recommend glass containers with a seal, it keeps vegetables fresh, or breathable Tupperware which allows you to adjust the venting for each vegetable for maximum freshness. Because I lightly steam all of the vegetables Sunday night, it’s easy to saute, roast or steam as needed!
4. Make It Fun and Make It Easy
If you’re not having fun cooking then we need to change this pronto! My secret is telling everyone that Sunday nights is the one night I don’t want anyone helping out! As soon as the sun sets I have my playlist on Spotify blaring, pour myself a hearty glass of wine and start the party. You can make the dinners for Sunday through Friday on Sunday night, Friday and Saturday you use the leftovers for have a great Mexican and Thai night.
Here’s a sample week for you:
On Sunday Night try this recipe for Chicken Parmesan, served with a side of pasta or gluten free “zoodles”
You can also roast a whole chicken and vegetables right in the skillet.
Make it a meatless Monday Night with a warm, hearty Chana Masala and use the leftovers for lunch.
Tuesday change the pace with Burgers & Avocado Fries with Sweet and Sour Dipping Sauce.
Wed night is a quick and easy gluten free night with a Leek and Mushroom Frittata.
Thursday-mix it up and make it spicy with a Sweet and Sour Chicken stir fry !
Friday, you made it through the week! Celebrate with Taco Night!
Saturday I bet you still have some vegetables left and chicken, perfect for making Chicken Pad Thai.
5. Helpful Hint
Sometimes you just don’t want to cook, and you shouldn’t have to! Be flexible
The quickest way to make cooking a chore is to make yourself feel like you have to channel your inner Martha Stewart and grow all of your own vegetables and raise livestock. Give yourself a break when you need to, pick up a rotisserie chicken or order in some plain steamed Chinese food and add some sauces you love. Remember this isn’t about being perfect, it’s about having fun and bonding with those you love. The payoff? Your best weight, health and sanity!
Your friend in health,
I have consistently seen that taking supplements, long term, can result in health issues as I have discussed in all of my books. You can add calcium supplements to the danger list. Taking calcium supplements has been linked to heightened risk of myocardial infarction which I have discussed. The research now definitely shows increased risk for heart disease with supplements, but not dietary intake. You can easily get 1500 mg of bioavailable calcium through The Plan diet and with a wide range of nutrients that support its absorption, so remember food is your medicine!
“A large new study published recently in the Journal of the American Heart Association shows that taking supplemental calcium leads to an increased risk of heart disease, by increasing the calcification of your arteries.
People who simply consumed the most calcium through their diet had a slightly lower risk of calcification of the arteries – about 27% lower than the group with the lowest amount of dietary calcium. However, people who took calcium supplements had a 22% higher risk of calcification.” To read the article in full click here.
Here are the top 10 Plan friendly foods that you should include in your diet:
Calcium Rich Foods
- Kale (cooked) – 2 cups -500 mg – high fiber, aids in digestion and elimination, Vit K, several vits and minerals
- Scallops – 4 oz – 130 mg – Excellent source of B12, selenium, choline, zinc, magnesium, potassium
- Broccoli (cooked) – 1 cup – 91 mg – good source fiber, B6, vit 3, magnesium, omega-3 fatty acids, protein, zinc, iron, niacin, selenium
- Chia seeds – 1 ounce – 179 mg – excellent source omega -3, antioxidants, fiber, magnesium, zinc, iron
- Goat gouda – 1 oz – 225 mg – Vit A, B, riboflavin, iron, phosphorus, magnesium, potassium
- Sunflower seeds – 1 oz – 50 mg – rich in Vit E, copper, B vitamins, essential fatty acids
- Raw Almond butter – 2 tbsp – 90 mg – rich in Vit E, magnesium, potassium, protein
- Scallions – per cup – 72 mg
- Egg –3 medium –75 mg – good source B2, selenium, Vit D, B6, B12, zinc, iron, copper.
- Collards or bok choy- while these are both goitrogens (attacks thyroid function) you can have them once a week if you pass them by testing them using The Plan protocol. Two cups of cooked collards can yield over 500 mg of calcium- the same amount of bok choy will net you over 350 mg.
Your friend in health,
Rotate or React. Shelly asked how often should we be retesting and how often should to rotate foods. Remember that rotating foods that work for your chemistry is the best way to keep losing weight, be at your healthiest and not build up food sensitivities which cause inflammation. Great questions, so here you go!
Wheat is best every other day and frankly so is every food once you get enough in your arsenal. So if you have kale, broccoli, sunflower seeds, chicken and pizza on Monday, don’t have them again until Wednesday.
Here’s the optimal rotation of proteins if you pass them:
chicken 3x a week- every other day
lamb – 3x a week- every other day
eggs- 3 x a week every other day
beans- 3x a week- do not have more than once daily
duck breast- 2-3x a week every other day
fish and seafood – 2 x a week 3 days apart
pork- 1-2 x a week
turkey-1-2x a week
steak- 1x a week
buffalo- high reactive
veal- VERY high reactive
Make sure to test once a year and for every 50 pounds lost. You don’t have to restart from The Cleanse, you can start at day 3 and have it as a regular day, so coffee and wine is fine!
What happens if you failed a food? Does that means you should never eat it again? Retesting depends on how much weight you gained. If you gained less than .5 lbs, then I would suggest retesting in 6-12 months. If you gain a pound or more, definitely wait a year to retest. And don’t give up! Remember, I lost eggs, they were my mortal enemy, and now they are back! Brayden couldn’t eat any wheat and he took a year break. Now he has wheat every other day!
One of the things that can mysteriously and frustratingly prevent us from losing weight is a systemic yeast problem. Most people think of yeast as being vaginal, but everyone has yeast. Yes, men too. You could have never had an apparent yeast infection in your life and still have yeast overgrowth.
We have a very delicate balance in our gut between friendly flora and yeast. Yeast colonies can rapidly multiply and overtake our friendly flora in response to diet, hormones, or environmental factors. People who eat a lot of sugar may be more prone to yeast overgrowth . But really ANYONE who eats reactive foods, foods that cause an inflammatory response, will kick up yeast. You may also note that in times of stress you are more prone to having a flare-up.
Taking antibiotics disturbs your intestinal flora; this is the reason people recommend eating yogurt when you take antibiotics (which really doesn’t help that much for systemic yeast – especially if you are reactive to yogurt!). Other factors that might contribute to yeast overgrowth are hormonal changes, birth control pills, steroids, and exposure to radiation such as radiation therapy.
Regardless of what causes it, a yeast overgrowth can create digestive disturbances like bloating, gas, and constipation, headache, sinus problems, brain fog, depression, and fatigue. Even worse yeast, left unchecked, can cause disorders like leaky gut and disrupt your immune system. Candida can also set off volatile emotional issues . You know all those symptoms usually associated with PMS, like feeling irrational, severe mood swings, and anger? Those can often be a result of systemic yeast, which can flare during times of hormonal shifts.
When yeast organisms take over your intestinal flora, they produce acidic toxins, which slow down weight loss and affect your immune system. If you are having a yeast flare-up while testing, it will affect your data. To make matters worse? The more yeast you have, the more foods you may be reactive to!
If you are doing The Plan to identify your inflammatory foods, I want you to have as accurate data as possible. It would be frustrating to put in all this effort on your 20 days and not have the payoff, so we want to determine if there’s an issue before we get started.
I use a very easy test for yeast overgrowth. Since yeast feeds on sugar and fermented foods, we do a test day prior to beginning your Plan on the foods that are the most likely contributors to its growth. Set aside one day and include in your daily menu wine or beer or better yet champagne (full of yeasty goodness), balsamic vinegar, and chocolate. Yes, all in one day; did I mention the test was fun? If you don’t drink wine, you can just use the dessert and a heavy dose of balsamic vinegar. If chocolate isn’t your thing, you can choose any sweets that you love. Throw some carbs in there for extra fun! Keep everything else that day the same as you usually do. The next morning, upon awakening, check your tongue in the mirror. If it’s coated white, it’s a sign that yeast is an issue for you. Even if your tongue is not coated white, note how you feel. Are you craving sugar and carbs? Are you irritable or do you have extra energy, or feel super low energy?
If you have any of the above, don’t panic. This is easily treatable. I know there are many hardcore practitioners out there that want to cut from your diet every bit of sugar and everything fermented to moderate yeast, but I haven’t found this strict regimen to be necessary – and frankly, it is pretty depressing. In addition, if the yeast is rampant, this austere approach will cause rapid yeast die-off symptoms, which feel horrible (think extreme detox with foggy thinking and extreme moodiness). I believe it’s better to let the yeast die off slower and enjoy a regular life in the process.
The best way to counteract a yeast overgrowth is through a course of high-quality probiotics and removing any foods that cause a reactive response (inflammation). Probiotics are living organisms that are similar to the beneficial bacteria in your stomach that help restore the correct balance in your system. You can use the brands recommended on The Plan website – www.LynGenet.com. I find most people respond to probiotic treatment within a few days. If you are are female and beleive that yeast is systemic in your system, you may also want to try a vaginal suppository. I have found that many women do wonderfully with Yeast Gard which you can find in many drugstores or online. A 7 day protocol in conjunction with an oral probiotic is wonderful!
Please do avoid probiotics with the following:
- I find that probiotics which contain FOS ( Fructooligosaccharides) , is reactive to approximately 80% of the population I work with. FOS is used as an sweetener and it has a sugar level of somewhere between 30 and 50 percent of sugar syrups. Conventional research is quite mixed on FOS as it can increase the growth of unwanted bacteria in the GI tract. It could also serve as food for less desirable strains of bacteria. In addition, FOS feeds E. coli and many Clostridium species, which will disrupt your population of gut-friendly bacteria. There is also a concern that some kinds of yeast are able to use inulin/FOS for fuel, thereby leading to overactive yeast production in the body.
- Xylitol can cause nausea, gas, bloating and diarrhea and or constipation. Remember whenever you impair digestion you not only cause weight gain, but create an inflammatory response which can affect your immune system and serotonin production.
- Dairy, Soy and Gluten- If you have sensitivities/allergies, please make sure that your probiotics do not contain these ingredients.
Also what is confusing to some people is that it’s not the number of cells in your probiotic that are important, but the strains and how many they are. You can research which strains work best for what ails you. I find that it’s best to rotate your probiotics so you can restore gut function with as many beneficial strains as possible.
Your friend in health,