TODAY’S DOSE OF HONESTY

DETOXES: are they helpful or are they bogus?

Happy YOU YEAR! I hope that this year brings you great health, happiness, love, learning, and fun! That’s what I am manifesting for myself and for you too! To kick it off, I am doing something I have never done: a one-week, research-oriented field trip to a destination wellness retreat (aka my daughter Chloe and I are taking a girls’ trip to a world-renowned wellness center, and I am going undercover to see what passes scientific muster!).

In true 'try it before I recommend it to any patients/friends/followers', I am approaching this as I do everything: with curiosity and a sense of adventure.  Everything I learn, I will report back to you and give you  honest feedback.  Everything I do, I will review not only as a client, but more importantly, as a physician and nutritionist; I will research the physiology and mechanism behind each test and treatment and tell you if I think it is plausible or placebo.  And best of all: I will tell you how you can incorporate or try these things. Are they things you can DIY or do you need to go somewhere/ spend money to do it?  So here's what's on the Ajenda today: DETOXES: are they helpful or are they bogus?

What is the Detox Trend?

The detox trend involves using specific diets, drinks, supplements, or regimens to eliminate toxins from the body, often with promises of weight loss, clearer skin, increased energy, and improved overall health. Popular methods include juice cleanses, detox teas, fasting, and herbal supplements.  The marketing part of this implicitly suggests that there is something inside our bodies that is toxic, that we need to get rid of.  That may be true, but a lot of other factors are part of this equation. Let's dive in!

What are the Pros of Detoxing? 

• Promotes Nutritional Awareness: Many detox diets emphasize whole foods, fruits, vegetables, and hydration, encouraging healthier eating habits. (This is obviously always a smart idea, regardless of what one calls it!) Reducing processed foods and sugar intake can have short-term benefits for energy and mood.

• Short-Term Results: Some people report feeling lighter, less bloated, and more energized after detoxing.These results can serve as motivation to adopt healthier habits.

• Encourages Hydration: Detox plans often emphasize drinking plenty of water, which supports kidney function and overall health.

• Jumpstart to Lifestyle Changes: Detoxing can act as a psychological reset, inspiring individuals to cut out unhealthy habits like excessive caffeine, alcohol, or junk food. (For me, personally, this is a MAJOR part of what I find compelling and fun about many 'detox plans.' 

• Mindfulness and Focus: Detoxing can create a sense of focus and intentionality about food choices, potentially leading to greater awareness of what the body needs.

What about potential downsides/or negatives associated with Detoxing?

• Scientific Skepticism: The body already has efficient systems for eliminating toxins via the skin, liver, kidneys, and digestive system. In fact, our bodies are detoxing constantly already! Most detoxes don't provide additional benefits for toxin removal. No robust scientific evidence supports the need for or effectiveness of detox diets for long-term health.

• Risk of Nutritional Deficiencies: Extreme detox programs, especially those based solely on liquids or very low calories, or that are done for a prolonged time period, can deprive the body of essential nutrients, leading to fatigue, dizziness, or even muscle loss.

• Potential for Harmful Practices: Certain detox products, like laxative teas or extreme fasting regimens, can harm gut health and disrupt natural bodily functions. (I personally and professionally always recommend AGAINST colonic flushes for this reason. These are performed by non-medical personnel, and are dangerous.  I have had numerous patients who have had serious long-lasting side effects / problems after having colonics. Don't do it.) Overuse of detox supplements may strain the liver or kidneys rather than support them.

• Weight Loss Misconceptions: Any weight loss is often temporary, primarily due to water loss rather than fat loss. This can lead to frustration when the weight returns.

• Psychological Effects: Detoxing can foster an unhealthy relationship with food, promoting cycles of restriction and indulgence.  It can also create unrealistic expectations about "cleansing" the body.

• Cost and Marketing Hype: Many detox products and programs are expensive and heavily marketed with exaggerated claims. Consumers may pay a premium for minimal or no real benefits.

A Balanced Approach. This is my Dose of Honesty! 

Instead of following extreme detox trends:  Focus on a sustainable, balanced diet rich in fiber, lean proteins, and healthy fats. Stay hydrated, limit or avoid alcohol and processed foods, and ensure regular challenging exercise.

If seeking a "reset," consider a short-term, gentle cleanse focused on whole foods, without extreme restrictions or reliance on supplements.  Always consult a healthcare professional before starting any detox program, especially if you have underlying health conditions.

SYMPTOM SOLUTIONS

Feeling sluggish after too much holiday partying? 

For many, January is the nadir of winter. For those of us in cold climates, we know there are still months of freezing temps ahead. The urge to hibernate feels strong, and energy levels can dip. I recommend listening to your body with a little extra sleep, while counteracting this with regular exercise and mindful nutrition. My symptom solution this week is one of my favorites for these low-energy periods: Brainstorm, the chocolate from Alice Mushrooms! 

Alice Mushrooms' Brainstorm is a functional chocolate (NOT psychedelic) designed to enhance focus and energy. Its key ingredients include organic dark chocolate, Lion’s Mane and Cordyceps mushrooms, guarana, and phosphatidylserine. 

Here's a breakdown of their nutritional benefits:

• Organic Dark Chocolate: one small square of delicious chocolate contains antioxidants and is rich in flavonoids. Dark chocolate helps combat oxidative stress and may improve brain function. IIt’s also a source of essential minerals like iron, magnesium, and zinc, which promote overall health.

• Lion’s Mane Mushroom: studies have linked Lion's Mane to Cognitive Enhancement.  It contains compounds that may stimulate nerve growth factor (NGF), potentially improving memory and cognitive function. In addition, animal studies suggest it may protect against neurodegenerative diseases, though more human research is needed. 

• Cordyceps Mushrooms: linked with improvements in energy and stamina.  Cordyceps were traditionally used to enhance athletic performance by increasing ATP production, thus boosting energy levels. In addition, the antioxidant properties in cordyceps may help reduce inflammation and support overall health.

• Guarana: this is a common natural source of caffeine. It provides a gentle energy boost, which can improve alertness and reduce fatigue. It is also rich in antioxidants, which help combat oxidative stress. 

• Phosphatidylserine: associated with improved cognitive function. This compound plays a key role in cell membrane integrity, and thus supports memory and cognitive processing. It may even help lower cortisol levels, aiding in stress management from a physiological standpoint. 

Each serving of Brainstorm contains 66mg of natural caffeine, about two-thirds of a cup of coffee, for a jitter-free energy boost. I often enjoyed a square before heading to the Good Morning America studios—delicious and packed with potential nutritional benefits. Impressed by Alice’s nutritional science, I’ve partnered with them as a medical and nutritional advisor.

A special offer for TODAY’S AJENDA Subscribers!

Note: Incorporating these ingredients into your diet may support focus, energy, and overall cognitive health. However, individual responses can vary, and it's advisable to consult with a healthcare professional before making significant changes to your supplement regimen.

COMMUNITY

Freezing Your Eggs: Why Women in Their 20s Should Consider It Sooner Rather Than Later

Approximately 10 years ago, I met with the founders of a start-up fertility company called Prelude Fertility, which made the cover of Forbes Magazine for bringing the tried-and-true egg-freezing process mainstream with a business model similar to a gym membership. Their concept was simple: why wait until someone is diagnosed with infertility when the science exists to help women be proactive about their fertility?

They had me at hello. I began routinely counseling my patients in their mid-20s about egg freezing—what it is, what’s involved, and why they may want to consider it long before they’re ready to have babies. Yes, you read that right: mid-20s. I now view egg freezing as akin to banking umbilical cord blood—so well-established that if an OB-GYN doesn’t discuss this option with their patients, I consider it subpar medical care.

One of my former patients just completed the process and I asked if she would share her story, which she bravely and eloquently does below. Please forward this email to anyone you know who has a daughter in this age range, OR who is in this age range herself.  It may literally change a life. Here’s her journey:

Dear Ajenda Readers, 

My name is Melissa. I’m 26 years old, and a few weeks ago, I decided to freeze my eggs—it was the best decision I’ve ever made. I’m so excited to share my experience with you because I think so many women can benefit from learning more about egg freezing and its advantages.

Why did I freeze my eggs? 

When I started telling people about my decision to freeze my eggs, the most common response was, “But you’re so young!” Yes, it’s true—I’m on the younger side of women who have done this, but I believe it’s only because most people don’t think about their fertility until they’re trying to conceive. Of course, the decision to do an egg retrieval is extremely personal, but here are the reasons I decided to freeze my eggs as a single, healthy 26-year-old:

• I wanted the freedom and peace of mind to build my family on my own timeline. The biological clock is a real thing, but it shouldn’t be the reason you settle down and have kids if you’re not ready.

• I want to set myself up for success with my family-planning goals. I’ve always wanted three children, and my egg quality may be worse by the time I’m looking to have my second or third.

• I’m a BRCA carrier and do not want to pass on the BRCA gene. With modern technology, I will be able to screen for the embryos that are BRCA positive through IVF. 

• My employer offers family-planning benefits. An egg freezing cycle can be extremely expensive (around $15k per cycle), but my company’s insurance covered most of the cost. If you work for a big bank, tech company or consulting firm, you likely have the same benefits :) 

What was the process/timeline like? 

1. Finding a Clinic. I did lots of research to find the right doctor and ultimately decided to work with Dr. Jaime Knopman (@AFertileFuture) at CCRM New York. I truly can’t speak more highly of the care I received from Dr. Knopman and the team at CCRM.  They are so professional, compassionate, and understand the emotional journey this process represents for each patient. 

2. Testing & Preparation. Once I decided to work with CCRM,  they did a few tests (a blood test & an ultrasound) to make sure I was a good candidate for egg freezing. I was approved and was told to reach back out a few weeks before I wanted to do the egg retrieval. I knew I wanted to do my retrieval in December, so early November I reached back out to start planning. They told me to stop taking my birth control so I would ovulate again (or so my ovaries would “wake up”)  and to let them know when I got my period. In the meantime, I ordered the medications that I would need when I started the process. I finally got my period in the first week of December and did one last blood test to make sure my hormone levels looked good and my body was ready for my first injection. 

3. The Injections. I was so nervous about the injections – but I knew they were important. For context, the injections stimulate the ovaries so we produce more eggs than we would naturally during a cycle. This is what make the egg retrieval surgery worthwhile. I had a nurse come to my apartment every night to help me with my injections. There were 10 days of injections, and it was honestly not bad. The hardest part was going for bloodwork and ultrasounds every other morning to monitor my response to the medication. While it sounds like a lot, trust me—if I can get through it, anyone can.

   Once my eggs were mature enough, I was instructed to take the “trigger shot.” This injection was the last one before the retrieval and signals the body to release the eggs. By this point, my stomach was extremely bloated. While I felt okay, I was excited the end was near. 

4. The Retrieval. The big day had finally come – I met with an anesthesiologist in the morning who prepared me for the operation and the retrieval was over before I knew it. The days following the procedure were admittedly the most uncomfortable of them all. I was extremely bloated and feeling emotionally drained from the whole process, but I gave myself permission to do nothing but sit in bed and watch “Sex and the City” reruns for the next few days. 

5. The Results. I learned after the retrieval that I got 24 eggs, 17 of which were mature enough to be frozen.  I was very happy with my results. 

Knowing that I have good quality eggs whenever I need them has been so empowering. I feel that I now have the freedom to live my life freely and that I can really take my future - and my family’s future - into my own hands. Needless to say, the injections were so well worth it. 

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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