Category Archives: Stephen Cherniske

5 Foods you must never eat

I finally understand, As Natalie and I respond to questions about natural health products and promotions, I kept wondering what was driving the skyrocketing number of websites and FB sites making outrageous health claims. * 5 Foods you must never eat * 6 foods for a flat belly * Cure your diabetes with Australian mugwort * […]

Good News / Bad news for Wednesday December 2, 2015

Good News / Bad news for Wednesday December 2, 2015 There is good news and bad news coming out of the Paris Climate Summit. The bad news is that global surface temperature has already risen more than 1° C. A 2° increase is generally considered to be the threshold of “dangerous” warming with global consequences. […]

Updated: Top 10 Worst Anti-Science Web Sites

The worst offending sites on the Internet for promoting bad misinformation.   by Brian Dunning Skeptoid Podcast #495 December 1, 201 You’ve seen it on Facebook or other places a million times: Someone makes some untrue medical or science or conspiracy claim, and to give it the appearance of authority, attach a web link to it. […]

25 Superfoods to Incorporate Into Your Diet Now

25 Superfoods to Incorporate Into Your Diet Now http://www.oprah.com/food/Superfoods-Ingredients-and-Recipes-for-a-Healthy-Diet/1 Your New Best Friends… Yes, you know better, but a lot of good that does your taste buds. They still prefer potato chips to beets, fried chicken to canned fish, and pasta to just about anything. But what if you didn’t have to choose between good […]

Everything You Need to Know About Food Labels

Everything You Need to Know About Food Labels http://www.womansday.com/health-fitness/nutrition/advice/a4753/everything-you-need-to-know-about-food-labels-106833/ It’s hard to remember a time when those “Nutrition Facts” labels weren’t plastered on everything, but it wasn’t until the 1990 Nutrition Labeling and Education Act that it became mandatory for most packaged foods to have them. (Some that aren’t: foods sold in bulk, raw fruit, […]

Brain foods: the effects of nutrients on brain function

Brain foods: the effects of nutrients on brain function Fernando Gómez-Pinilla Author information ► Copyright and License information ► The publisher’s final edited version of this article is available at Nat Rev Neurosci See other articles in PMC that cite the published article. Go to: Abstract It has long been suspected that the relative abundance of specific nutrients can affect cognitive […]

Good news / bad news

Good news / bad news I think I’ll make this a regular Wednesday science news post. Starting with this week’s bad news: A gigantic 12.4 kilometer square slab of ice has broken off the Jakobshavn glacier in Greenland. To put that into perspective (for those who have visited NYC) imagine a sheet of ice as […]

More on the vegan protein debate

More on the vegan protein debate August 20, 2015 at 9:49am More utter nonsense about vegan protein, this time from Alternet.com, which reprinted an article from NaturalNews, one of the worst sources of health information on the internet. The author makes grossly inaccurate statements that only serve to mislead people considering a vegan diet. According […]

The Front Lines of the Sugar war

The Front Lines of the Sugar war Can you believe that William Dufty’s landmark book, Sugar Blues, became a best-seller in 1975?  Since 1996, my books have sold more than a million copies, each one describing the metabolic disaster that sugar represents. And if the science is not compelling enough, I try to stimulate outrage by […]

The MTHFR brouhaha

The MTHFR brouhaha This has gone far enough. The benefit and activity of folic acid / folate progresses through a metabolic pathway known as the methylenetetrahydrofolate reductase (MTHFR) pathway. Mutations occur in this gene, which are passed from parent to offspring. If you inherited one mutated gene, you are heterozygous for the MTHFR defect. This altered gene is called […]

Important Update on Heartburn Drugs

Important Update on Heartburn Drugs You heard it first here on FaceBook! (Because I’m on the other side of the international date line) and the SE Asian and Australian news is abuzz with the latest bad news about Proton Pump Inhibitors; drugs taken by millions around the world for frequent heartburn. Actually, I predicted this […]

Cancer Prevention UPDATE

Cancer Prevention UPDATE I refuse to use the pharma-invented word, “chemoprevention” to describe natural means to reduce risk for cancer. In every letter I write in response to research showing the efficacy of plant compounds, I use the term “nutrioprevention.” Eventually, this will catch on. The latest nutrioprevention evidence comes from this month’s Cancer Epidemiology, Biomarkers and Prevention, which […]

Superfoods – Carrots, sweet potatoes, and yams

Superfoods – Carrots, sweet potatoes, and yams Carrots, sweet potatoes, and yams Nature has a wonderful way of pointing to extraordinarily valuable foods. Deep orange, yellow and red colors indicate the presence of carotenoids, compounds that are associated with significant health benefits. Carotenoids with names likebeta-carotene, beta-cryptoxanthin, lutein and zeaxanthin are powerful antioxidants. Alpha carotene, […]

Get a Move On

Get a Move On No matter where you are right now, you can experience dramatic cardiorespiratory improvements in as little as 6 weeks. Some you will feel, while other benefits will be just as important but silent. Here’s what you can expect from a sensible and consistent exercise program: 1. Your heart gets stronger 2. […]

Superfoods: Berries and Cherries

Superfoods: Berries and Cherries The deep blue and purple color indicates the presence of a group of powerful antioxidants known as anthocyanins. The anthocyanin pigments of Bilberries (Vaccinium myrtillus) have long been used for improving vision and circulation. There is also evidence that certain anthocyanins have anti-inflammatory properties, and there are reports that anthocyanin-rich foods […]

Modern Wheat

Modern Wheat Does modern wheat contain more gluten than ancient wheat? Yes. Through centuries of selective breeding, farmers have been able to alter the gluten content of wheat in order to create the enormous variety of wheat flours available today. Gluten produces a “tough” flour that, when made into dough, confers a stretchiness that is […]

Superfoods: The Allium family of vegetables

Superfoods: The Allium family of vegetables Alliums include garlic, garlic shoots, onions, leeks, shallots, chives, and scallions. There isn’t another group of plants that has more extensive and impressive scientific support for remarkable health benefits. Include small amounts of alliums in your daily diet instead of loading up once or twice a week. Evidence gathered […]

The Bottom Line on Dairy

The Bottom Line on Dairy For those who are not lactose intolerant or allergic to milk, dairy products can be an important source of protein, vitamins, minerals essential fats and beneficial probiotics. Dairy products have been consumed by about 450 generations, which in the span of human history is not that long, but it is […]

The Soy Story

The Soy Story In the 80s and 90s, soy was the savior of mankind. It was going to replace meat, prevent cancer and heart disease, and feed a growing world population. Then in 2000, suddenly soy was poison. I was shocked at how far and how rapidly the pendulum swung; to the point where even […]

The most important thing is consistency

The most important thing is consistency. You might want to go climb those steps with Rocky, jumping up and down, raising your arms in victory; but remember, slow and steady takes the prize when transitioning out of a sedentary lifestyle. When you do consistent, moderate exercise, the message to your genome is loud and clear. […]

Then and Now

Then and Now THEN (for 2 million years) Complex carbohydrates that digest slowly, provided time-released energy over the course of many hours. Blood sugar balance was maintained by a high fiber, high protein diet and the activities of daily life. Now (since WWII) Refined sugars start to raise blood glucose levels even before they hit […]

Award Winning Best Selling Author

Stephen's favorite food is almonds

Announcement!  Hear All About it! BEST SELLING AUTHOR NEW BOOK ‘The Metabolic Makeover’ SEPARATES FACT FROM FAD Olympia, Washington……Best-selling author and world-renowned biochemist Stephen Cherniske, and double board-certified physician and wife, Dr. Natalie Kather, announce the launch of their new revolutionary book The Metabolic Makeover (March, 2014). The book outlines a proven, clinically-tested health plan […]

What about eggs? A cagey subject.

What about eggs? A cagey subject. So should we be eating eggs? Just the whites, just the yolk? Help decode this tricky protein. Eggs are a great source of protein, essential fats, minerals (especially sulfur), B vitamins, choline, folic acid and vitamins A, D and E. But please support local, free-range egg producers. At the […]

You may be wondering why fit people have higher quality (more rejuvenating) sleep compared to unfit people.

You may be wondering why fit people have higher quality (more rejuvenating) sleep compared to unfit people. Again, it has to do with muscles. We’re all extremely busy, so everyone’s brain is tired by the time 11:00 p.m. rolls around. But here’s the sedentary person’s 11:15 p.m. Deep sleep is triggered primarily by tired muscles. […]

Since the #1 excuse that people have for not exercising is “I don’t have time.”

Since the #1 excuse that people have for not exercising is “I don’t have time.” It is important to design a program that produces the greatest benefit in the shortest amount of time. High intensity interval training (HIIT) provides both cardiorespiratory and resistance benefits in just a few minutes a day. Are you ready to […]

High Fructose Corn Syrup

High Fructose Corn Syrup High fructose corn syrup (HFCS) is a corn-based sweetener that has undergone enzymatic processing to convert glucose into fructose. It’s time to put the last nail into the fructose coffin. I’ve been saying for many years that fructose is not a health food, not a sensible sweetener and should be avoided. […]

Can we all agree on a simple rule?

Can we all agree on a simple rule? No eating while driving. Studies show that simply getting behind the wheel of a car dramatically reduces digestive efficiency. And don’t forget the dangers of taking your eyes off the road in order to keep the grease, ketchup and mayonnaise from dripping on your clothes.

Eat Smaller, More-Frequent Meals

Event in Tacoma fo MMO

Eat Smaller, More-Frequent Meals Hunter/gatherers ate when they were hungry and stopped eating when their hunger was satisfied. This meant roughly 250 to 300 calories for an active tribesperson per meal; the amount we civilized folks normally consume before the entree. In reality, it takes a small quantity of food to satisfy hunger. If you […]

The carb conversation.

 The Carb Conversation. Let’s have it. It’s the giant elephant in the room. You know we need to talk about it but the truth might hurt a little. But, by a little, I mean a wee-wee-bit. Because really, how much is your health worth? Living a long, energized, healthy life is worth giving up a […]

In an active person, muscle burns fat.

In an active person, muscle burns fat. In a sedentary person, fat damages muscle. That’s because adipose (fat) tissue doesn’t just sit there. It secretes inflammatory proteins called adipokines, which damage nearby muscle. When muscle is damaged, its ability to burn fat declines, which accelerates the accumulation of fat. As the adipose cells fill up, […]

Burning fat is difficult and metabolically “expensive.”

Burning fat is difficult and metabolically expensive.

Burning fat is difficult and metabolically “expensive.” Burning sugar is fast and easy. Thus, when faced with an abundance of sugar, the human genome adjusts to down-regulate fat-burning machinery. This is the story of the 20th century, and the reason why 65% of adults in North America are overweight and tired. The glycemic index and […]

Ever wonder what is Stephen’s favorite snack?

Stephen's favorite food is almonds

Ever wonder what is Stephen’s favorite snack? Hands down, almonds. They’re convenient, they help stabilize blood sugar and lower cholesterol and just a handful will reduce appetite so much that you’ll eat smaller meals, resulting in a net reduction of calories. His suggestion? Try having a handful of almonds 15 or 20 minutes before a […]

Metabolic Hype. Part II

Stephen's favorite food is almonds

Metabolic Hype. Part II Most webaloney contains a smattering of good advice and a raft of utter nonsense. Yes, we should prevent dehydration by drinking pure water, but drinking “miracle” drinks will not improve your metabolic fitness. 1. Caffeine is not a metabolic “booster” except for the limited advantage it affords in endurance sports. In […]

Metabolic Hype. Part I

Metabolic Hype. Part I As a biochemist specializing in energy metabolism, and married to a board-certified physician specializing in women’s health, the daily barrage of articles, internet blogs and FaceBook posts relating to metabolism is starting to really chafe my fanny. If I see one more headline promising “10 easy ways to rev up your […]