The Autoimmune Paleo Diet

Autoimmune Paleo (AIP) is a dietary protocol that is designed to help individuals with autoimmune disorders manage their symptoms by reducing inflammation and healing the gut. Autoimmune disorders occur when the immune system attacks the body’s own tissues, mistaking them for foreign invaders. This can lead to a wide range of symptoms, including fatigue, joint pain, skin rashes, and digestive issues.

The Autoimmune Paleo protocol eliminates certain foods that are known to trigger inflammation and immune responses in the body. These include grains, legumes, dairy, refined sugars, processed foods, and nightshade vegetables (such as tomatoes, peppers, and eggplant). The diet emphasizes nutrient-dense foods that are rich in vitamins, minerals, and antioxidants, such as leafy greens, root vegetables, high-quality proteins, and healthy fats.

In addition to removing inflammatory foods from the diet, the AIP protocol also focuses on supporting gut health. The gut is home to trillions of bacteria that play a vital role in digestion, immune function, and overall health. When the gut becomes imbalanced, it can lead to a variety of health problems, including autoimmune disorders. To support gut health, the AIP protocol includes foods that are rich in prebiotics and probiotics, such as fermented vegetables, bone broth, and organ meats.

The AIP protocol is designed to be followed for a period of time (usually several weeks to several months) before slowly reintroducing eliminated foods to determine which ones trigger symptoms. This reintroduction phase is important because it allows individuals to identify their personal food triggers and develop a long-term eating plan that supports their health and well-being.

A study published in the Journal of Alternative and Complementary Medicine found that the AIP protocol improved symptoms in patients with inflammatory bowel disease (IBD). Another study published in the Journal of Ethnopharmacology found that the AIP protocol reduced inflammation and improved gut health in mice with colitis.

While the AIP protocol may not be a cure for autoimmune disorders, it can be a helpful tool for managing symptoms and improving overall health. It is important to work with a healthcare provider or registered dietitian when making significant changes to your diet, especially if you have a chronic health condition. They can help ensure that you are meeting your nutrient needs and provide guidance on how to make the AIP protocol work for you.

Naturopathic doctors have expertise in safely prescribing therapeutic diets such as the autoimmune paleo diet. Visit the “Contact Us” page to request an appointment with Dr. Larkin to start improving your health with the autoimmune paleo diet today! Appointments are available via phone or secure video (telemedicine), house calls in the greater San Diego area, or in person in beautiful La Jolla, CA.

Low Carbohydrate and Ketogenic Diets for Weight Loss

Low carbohydrate and ketogenic diets have become popular in recent years as a way to lose weight and improve overall health. These diets restrict carbohydrate intake and increase fat intake, forcing the body to switch from using glucose as its primary fuel source to using ketones. In this guide, we'll take a closer look at low carbohydrate and ketogenic diets, how they work, and their potential benefits and risks.

What is a Low Carbohydrate Diet?

A low carbohydrate diet is a diet that restricts carbohydrate intake, typically to less than 100 grams per day. This diet typically increases intake of protein and fat to compensate for the decrease in carbohydrates. By limiting carbohydrate intake, the body is forced to rely more on fat as its primary fuel source.

What is a Ketogenic Diet?

A ketogenic diet is a low carbohydrate, high fat diet that is designed to induce a state of ketosis in the body. Ketosis occurs when the body switches from using glucose as its primary fuel source to using ketones, which are produced by the liver when the body is in a state of low carbohydrate intake. In order to enter ketosis, carbohydrate intake is typically restricted to less than 50 grams per day.

How Do Low Carbohydrate and Ketogenic Diets Work?

Low carbohydrate and ketogenic diets work by limiting carbohydrate intake and increasing fat intake, which causes the body to switch to using ketones as its primary fuel source. This shift in metabolism has a number of benefits for weight loss, including:

• Increased fat burning: By relying on fat as its primary fuel source, the body is able to burn stored fat for energy, leading to weight loss.

• Reduced hunger: Fat is more satiating than carbohydrates, so people on low carbohydrate and ketogenic diets may feel less hungry and eat fewer calories overall.

• Improved insulin sensitivity: By limiting carbohydrate intake, the body produces less insulin, which can improve insulin sensitivity and help with weight loss.

Potential Benefits of Low Carbohydrate and Ketogenic Diets

Low carbohydrate and ketogenic diets have been associated with a number of potential benefits, including:

• Weight loss: By reducing hunger and increasing fat burning, low carbohydrate and ketogenic diets may be effective for weight loss.

• Improved blood sugar control: By reducing carbohydrate intake, low carbohydrate and ketogenic diets may improve blood sugar control in people with type 2 diabetes.

• Improved cholesterol levels: Some studies have shown that low carbohydrate and ketogenic diets can improve cholesterol levels, including reducing levels of LDL (bad) cholesterol.

Potential Risks of Low Carbohydrate and Ketogenic Diets

While low carbohydrate and ketogenic diets have shown potential benefits, there are also some potential risks to consider. These include:

• Nutrient deficiencies: Restricting carbohydrate intake can make it more difficult to meet daily nutrient requirements, particularly for vitamins and minerals found in fruits, vegetables, and whole grains.

• Increased risk of kidney stones: High protein intake can increase the risk of kidney stones in some people.

• Increased risk of heart disease: While some studies have shown that low carbohydrate and ketogenic diets can improve cholesterol levels, other studies have raised concerns about the potential increased risk of heart disease.

Naturopathic doctors have expertise in safely prescribing therapeutic diets such as low carbohydrate and ketogenic diets. Visit the “Contact Us” page to request an appointment with Dr. Larkin to start losing weight with a low carbohydrate diet today! Appointments are available via phone or secure video (telemedicine), house calls in the greater San Diego area, or in person in beautiful La Jolla, CA.

Tips For Staying Healthy During Cold and Flu Season

I'm often asked about my favorite ways to support the immune system. Here they are!

1. Start with the foundations of health. As naturopathic doctors, we are passionate about using the least-invasive-first methods of healing. The foundations of health are things that you do on a daily basis that can be fine-tuned to increase your well-being. Examples of foundations of health include: sleep, nutrition, adequate hydration, exercise, promotion of healthy relationships and stress reduction. When these are in check, the immune system can work optimally.

2. How's your gut? A huge portion of our immune system is actually housed in the digestive tract. Making sure your gut is healthy can drastically increase immunity. You may consider adding gut-healing foods such as fermented foods and bone broth!

3.  Check with your doctor to see if you should be adding an immune support supplement to your regime. Supplements containing herbs like Oregon grape, echinacea, and goldenseal are often indicated. Vitamins and minerals such as vitamin C, zinc, and vitamin D can also be immune supportive. Elderberry syrups are also a great choice during cold and flu season. 

Visit the “Contact Us” page to request an appointment with Dr. Larkin to start improving your immune health! Appointments are available via phone or secure video (telemedicine), house calls in the greater San Diego area, or in person in beautiful La Jolla, CA.

Grain-free Vegan Chocolate Chip Cookies!

My super quick, gluten-free, vegan chocolate chip recipe:

Combine: 

-2 bananas (mashed)

-1 apple (shredded)

-2/3 cup almond flour

-3/4 cup almond butter

-1 tablespoon cinnamon

-1/4 cup vegan dark chocolate chips

-Splash of coconut milk.

Bake for 20 minutes at 350. Makes a dozen cookies!

Visit the “Contact Us” page to request an appointment with Dr. Larkin to start improving your health through diet today! Appointments are available via phone or secure video (telemedicine), house calls in the greater San Diego area, or in person in beautiful La Jolla, CA.

Making Your Own Medicinal Syrups

Winter time is a perfect time to make a warming, medicinal syrup!

One of my favorite syrups is ginger syrup. It is so incredibly easy to make!

1. Slice fresh ginger root so that it will fit in a small mason jar horizontally.

2. Alternate layers of fresh ginger root and organic coconut sugar.

3. Close the jar and watch as the fresh ginger turns the coconut sugar into syrup!

Use this syrup as a warming addition to teas, or even added to a cocktail while celebrating.

Visit the “Contact Us” page to request an appointment with Dr. Larkin today! Appointments are available via phone or secure video (telemedicine), house calls in the greater San Diego area, or in person in beautiful La Jolla, CA.

Beating Flu Season Naturally

One of my favorite ways to beat flu season is by having a bunch of elderberry syrup on hand.

1/4 cups of dried elderberries to every 2 cups of water is a good rule of thumb.

Use a metal saucepan to decoct (boil) the elderberries. I decoct them until half of the liquid has evaporated. Sometimes it is helpful to use the handle of a wooden spoon to keep track of this.

Take the decoction, strain out the berries and discard.

Take the resulting liquid and add raw local honey until the desired consistency is achieved. Enjoy alone as a spoonful of medicine, or even add to sparkling water to make a refreshing drink.

Visit the “Contact Us” page to request an appointment with Dr. Larkin today! Appointments are available via phone or secure video (telemedicine), house calls in the greater San Diego area, or in person in beautiful La Jolla, CA.