MSM- The Wonder Supplement for Your Gut

What do we use MSM for at The Plan?

Acid Reflux
• Healthy collagen synthesis for skin, hair and nails
• Wrinkles
Asthma‬
Arthritis‬
Inflammation (especially of mucous membranes)
Candida‬- yeast overgrowth
Leaky Gut‬
Migraines‬
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?
A:
• 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.

Your friend in health,
Lyn-Genet ~ Executive Director, The Plan
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Cook For The Week In Under An Hour!

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.

  1. 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.

  1. 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.

  1. 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.

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Make it a meatless Monday Night with a warm, hearty Chana Masala and use the leftovers for lunch.

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Tuesday change the pace with Burgers &  Avocado Fries with Sweet and Sour Dipping Sauce.

The Lyn-Genet Plan

Wed night is a quick and easy gluten free night with a Leek and Mushroom Frittata.

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Thursday-mix it up and make it spicy with a Sweet and Sour Chicken stir fry !

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Friday, you made it through the week! Celebrate with Taco Night!

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Saturday I bet you still have some vegetables left and chicken, perfect for making Chicken Pad Thai.

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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,

Lyn-Genet Recitas

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High Protein Diet- Friend Or Foe?

I find that for people who follow an omnivore diet, daily menus high in vegetarian sources of protein with small to moderate amounts of animal protein eaten once a day do best when it comes to weight loss, improved thyroid health and decreased inflammation.
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Chronic low grade inflammation not only leads to diseases like digestive disorders, cancer, heart disease and Type 2 diabetes, but also obesity and premature aging. Of course the trick is to find the proteins and foods that work for YOUR chemistry! It’s chemistry, not calories that will get you to your best health and best weight. Your body always wants to heal, when you give it the right foods it will.
 
Forbes 10.12.2016-
 
A few years ago, a study found that high protein diets were linked to the risk of mortality, both from cancer and from diabetes. But when the researchers looked at the source of the protein, things changed: It seemed to be only meat and dairy that were linked to the risks—vegetable protein was not. It will be interesting to see whether protein type also makes a difference in diabetes risk.
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“We found that women who lost weight eating a high-protein diet didn’t experience any improvements in insulin sensitivity,” said study author Bettina Mittendorfer in a news release. “However, women who lost weight while eating less protein were significantly more sensitive to insulin at the conclusion of the study. That’s important because in many overweight and obese people, insulin does not effectively control blood-sugar levels, and eventually the result is type 2 diabetes.”
 
The underlying reasons for the connection aren’t exactly clear, but Mittendorfer tells me, “Based on our data, the link appears to be oxidative stress. But we have not worked out the exact mechanisms yet.” To read the article in full, you can click here.
Now what’s interesting about this is that exercising too intensely can also cause excess oxidative stress, thereby greatly increasing your chances for serious disease and weight gain. The Metabolism Plan can help you find YOUR balance with exercise and food, and all it takes is 30 days.
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Rotate or React- The Plan

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!

rotate-or-react

Is Hidden Yeast Overgrowth Slowing Your Weight Loss?

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!

candida

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.

 

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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 believe 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!

 

probioticsyeast-gard

 

Please do avoid probiotics with the following:

  1. 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.
  2.  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.
  3.  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,

Lyn-Genet Recitas

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Can The Plan Stop Working??

Just had a GREAT post from a Planner on Facebook who lost 33 pounds, but after all of those months, her cholesterol went up. Why is that? Remember heightened cholesterol is your body’s premier line of defense when it senses inflammation. So….wait…. how is it that you can have inflammation on The Plan?? So here’s what I told her, and hi Lisa, so good to hear you are still Planning!

“Your story reminds me of a wonderful Planner. She lost 50 pounds on TP and I told her to make sure to retest from day 3 in roughly 4-5 months. She ignored me of course (hey it’s a lot of work, lol), and a year later her cholesterol went up 60 points. She had never had high cholesterol!!! How could this happen?

She observed rule #1- following thyroid menu.  Great. Now, she wasn’t perfect (hey, who is? but EIGHTY percent of the time she was AMAZING and totally Planning). So what gives?

 I asked her,” Hey chica, did you retest your foods? Remember I said you had a good amount of weight to lose and that would change your chemistry and nutritional needs. So my dear, did you redo days 3-20?. She said, ” No, bcs I wasn’t gaining weight!”

You see, she was at her lowest weight in her adult life, so she figured everything was ok, and ignored what I always say, ‘Rotate or React” and “Retest your friendlies” so I MADE her, lol, restart from day 3. Sure enough 3 foods she was SURE were her friendliest foods were causing inflammation. She lost ANOTHER 8 pounds (getting to early high school weight), cholesterol dropped COMPLETELY back to normal, and she learned a darn good message! 

Your chemistry is always in flux, and your body always tells you (God bless this wonderful machine ), what you need. When something doesn’t work, it slows repair (affecting health) and causes weight gain. It makes you sick. It prematurely ages you. Your body talks to you EVERY SINGLE DAY, saying, “I love you, please don’t eat this. It’s bad for us.” The Plan will give you the tools to ALWAYS know why something isn’t working.

p.s. you need to retest every 50 pounds and twice in the first year of Planning. After that? I generally see nutritional needs change every 2-4 years, but periods of stress, hormonal changes etc can speed this up. My friendly foods? A few of my “besties” seem to change ever 2 years, but that’s ok. Because I get new foods! I CANNOT BELIEVE sashimi is back in. I just tested LAST night and I felt GREAT and my body LOVED it!! I’m at my optimal summer weight and I’m killing it in sports.  I’m so excited!!! That means we can order in once a week for the WHOLE fam? DANG, have never had that luxury…

 

Yours in health,

Lyn-Genet

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Chronic Fatigue- The Leaky Gut Connection

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Chronic fatigue is linked to leaky gut syndrome according to a study published this month in the journal Microbiome, with Cornell University researchers. Leaky gut syndrome can be healed by identifying and removing inflammatory foods. If additional help is needed, then going on a protocol of gut healing supplements and herbs. If you know of someone suffering this please share this article with them and some basic info.
 
When I work with my clients that have leaky gut/auto-immune diseases, I always start them off with a protocol of MSM and a good probiotic. They may also need additional herbs such as berberine, wormwood, black walnut, grapefruit seed extract to name a few. There’s a great formulation on my website called GI Microb-X 6 , which contains these ingredients. But just know that many people have been able to put their chronic fatigue into full remission, with JUST using The Plan and the MSM/probiotic protocol.
 
Here’s some information from June 30th 2016 Washington Post.
 
“Chronic fatigue syndrome, perhaps more than any other disease, has a bad rap. It makes you debilitatingly tired from normal tasks but no amount of rest can help. There’s no blood test or other easily read biomarkers, so many doctors are reluctant to diagnose the condition no matter how bad things get.
 
Scientists have finally shed some light on the condition, finding that your gut bacteria and inflammatory agents in the blood may have something to do with it.
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Through DNA sequencing, researchers found the stool samples in the patients with the condition had less diversity in bacteria present in the gut and that there were fewer that were anti-inflammatory. The blood samples were also distinct: There were markers of inflammation that the researchers theorized may be due to a “leaky gut from intestinal problems that allow bacteria to enter the blood.”
To read the article in full you can click here. 
 
If you need help or more information about chronic fatigue, leaky gut, or auto-immune disorders, please email [email protected]

Stop Your Diet Merry Go Round- The Plan

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Find the foods that work for YOU. Take charge of your health & weight once and for all!

“Have you ever spent a day saying, “That’s it! I am tired of the pounds packing on. I’m going to get serious and start eating clean!” So you start with your healthiest regimen of smoothies, turkey burgers and cauliflower!” The next day you step on the scale and say, “How, in the world, is that number there?”

There’s a reason why our healthy intentions and diets are not always yielding the results they should. That reason is called inflammation. Here’s what you need to know, we are all chemically unique. And what’s healthy for me may not be healthy for you. This is called bio-individuality, we all respond to stimulus differently. Your weight, and your health, are just your chemical response to foods. Research is showing that healthy foods can cause inflammation which can pose serious problems. Chronic low grade inflammation can cause obesity, premature aging and even diseases like diabetes, cancer and heart disease.

What is inflammation? Inflammation is an essential part of the body’s healing system. Your immune system attacks anything in your body that it recognizes as foreign- like bacteria, viruses, pollen, and yes, even compounds in healthy foods! Choose the right foods, and you can reduce your risk of illness and reduce inflammatory related weight gain. Consistently pick the foods that don’t work for your chemistry and you will accelerate the inflammatory disease process and gain weight. The foods that can be highly inflammatory may surprise you, it can be foods like black beans, asparagus, oatmeal and greek yoghurt!

How does this happen, and how can you gain weight, and get sick, from a healthy food? When you eat foods that don’t work for your chemistry, your histamine and cortisol levels start to rise. This means you will have short term water weight gain from the heightened histamine response and long term fat storage from the raised cortisol. Elevated cortisol levels also mean that you’re also more likely to be stressed out and this will negatively impact your hormones, like progesterone and estrogen. These constantly fluctuating hormones will attack your master gland of metabolism, your thyroid .It’s hard to believe that a healthy food like strawberries can create this domino effect in your body, but if strawberries don’t work for your chemistry that’s exactly what happens!

When you find the foods that work for your body you lose weight easily and feel better. In fact, we have seen positive changes in as soon as 3 days following a low inflammatory diet. You may be just like Maura who came to my office depressed and feeling her body was betraying her. She was sure that after years of dieting and never losing weight permanently, she was a lost cause. Within days we started to identify the foods that didn’t work for her and the weight started to fly off eating a healthy diet of over 2,000 calories a day.

“In just over 3 months I have dropped 37 lbs, seen tremendous improvements in my sleep, skin, and energy levels, and have gotten my hormonal and digestive symptoms under control! I was caught up in a cycle of dieting for years. I went from diet to diet and nutritionist to doctor. I did everything they told me but nothing worked! I saw you on Dr Oz and immediately bought your book. Lyn, I literally thought there was something wrong with me. Of course I was reactive to all the healthy diet foods I was told for years to eat. Now my life is normal and I no longer think my body is my enemy”

How do you know a food isn’t working for you? Well, aside from weight gain there are simple signs that your body is saying “Please don’t feed this food to me!”. It could be bloating after a meal, constipation, that 3:00 energy dip, body aches and pains, irritability, depression and hormonal issues. Identifying your “friendly foods” is as simple to listening to your body or doing The Plan. Remember there is no reason to have declining health, low energy levels or weight gain as we age! That is all a byproduct of eating foods that don’t work for your unique chemistry!

If your health is great and you’re at a perfect weight for you, then you are probably eating the foods that work for you. But if you are like the millions who are struggling with weight loss and health issues, it may be as simple as starting to pay attention to how your body responds to the foods you are eating. One simple sign is to note how you feel after a meal. Are you gassy, bloated or tired? Do your joints hurt, are you suddenly sad or irritable? That’s a sign that something you ate at your meal didn’t work for your chemistry! To find out more about identifying inflammatory foods you can visit www.lyngenet.com or you can order the New York Times Bestseller at Barnes and Noble!

Julie has lost over 170 pounds!

Julie before after

Yours in health,

Lyn-Genet