I recently finished the Huberman Podcast with Dr. Panda, an known expert in the area of intermittent fasting and circadian rhythms. It was an awesome podcast covering many topics -- be sure to check it out! After listening to this podcast it got me thinking about my own published research in intermittent fasting and how it stacks up against certain dietary patterns, especially a plant-based diet.

We have discussed intermittent fasting before in other blog posts, as well in our 3 course certification bundle. In short, intermittent fasting is adapting the feeding schedule of person to restrict food to certain times or certain days. A classic intermittent fasting schedule that I used in my research was one day of feeding and one day of fasting. Obviously this works well for animal and insect models but in humans it can prove to be difficult for compliance. As such, many researchers, and clinicians now, use a more palatable for of intermittent fasting commonly known as time-restricted...

A Guide to Processed Foods for PTs

By Dr. Sean Wells, DPT, PT, OCS, ATC/L, CSCS, NSCA-CPT, CNPT, Cert-DN

Physical therapists are leading the charge to help clients improve not only their rehabilitation status but also their health problems. Many of these chronic health problems stem from poor lifestyle choices like poor sleep patterns, excessive stress, and bad nutrition. One key element in nutrition that Doctors of Physical Therapy can make a big impact on is education around reducing processed foods. 

In the past my team and I have recommended using Dr. Greger’s stoplight method for limiting processed foods. The system was easy to understand and convey during patient education; plus, Dr. Greger loves his information being spread in order to improve health. Now, a new method of categorizing processed foods has emerged: NOVA.

NOVA is a food classification system that groups foods based on the extent of processing they undergo. The system was developed by researchers in...

Preventing Muscle Mass Loss

By Dr. Sean Wells, DPT, PT, OCS, ATC/L, CSCS, NSCA-CPT, CNPT, Cert-DN

As physical therapists (PTs) we do our best to optimize our older clients' strength, balance, and functioning. Obviously, our mainstay interventions focus on exercises, balance training, and adaptive equipment. In our courses, we highlight the importance of Vitamin D status and protein consumption for older adults, to improve balance, strength, and prevent sarcopenia. A recent study in Nature Aging highlights yet another potential dietary component that impacts muscle function: ceramides.

Ceramides, a sphingolipid, which is a type of fat, has been shown to reduce muscle mass and functional capacity in rodents. Moreover, it has been shown that offering ceramide-inhibiting medication effectively reverses sarcopenia, which is very promising for human studies. In the current study the authors examined older adults with a genetic variant to inhibit ceramides. The results showed these adults...

Fueling Childhood Asthma?

By Dr. Sean Wells, DPT, PT, OCS, ATC/L, CSCS, NSCA-CPT, CNPT, Cert-DN

Often in nutrition we consider what our patients are eating but don't consistently think about how that food is cooked. We know from copious research, presented in our courses, certain cooking methods can increase the risk of cancers, increase advanced glycation end products (AGEs), and promote cardiovascular disease. As physical therapists we treat many patients with heart disease, cancer, and conditions that are worsened by AGEs (e.g. arthritis and diabetes). Needless to say cooking methods matter and a recent study highlights the risk of using gas stoves in the development of asthma for children.

We've known for some time that ventilation is very important when cooking foods with heat and fats. Polycyclic amino acids (PAH) and other inhaled organic byproducts of grilling/cooking can promote certain lung diseases and even lung cancer. Why do you think many restaurants have ventilation...

Spice Up Your Gut Biome

By Dr. Sean Wells, DPT, PT, OCS, ATC/L, CSCS, NSCA-CPT, CNPT, Cert-DN

In prior blog posts, and definitely within our board-approved continuing education courses, we have discussed the gut microbiome at length. It is an amazing array of bacteria, fungi, and archaea that help to produce compounds, integrate with our immune responses, and may be linked to certain diseases. While all of this seems promising we have to be honest that the literature regarding what exact mechanisms and species that are linked with disease states still remains to be seen. 

However, we do know that promoting the amount and diversity of the gut biome content is a positive thing. Best recommendations for this would include eating a variety of foods, consuming fiber, enjoying foods rich in probiotics (e.g. miso, fermented foods), and avoiding broad-spectrum antibiotics when possible. Another fun, recent finding is that another food additive may help boost the gut biome: spices!

In...

Plant-Based Diet: Weight Loss and Arthritis Hope?

By Dr. Sean Wells, DPT, PT, OCS, ATC/L, CSCS, NSCA-CPT, CNPT, Cert-DN

A recent study published in Obesity Science and Practice shows promise for patients wanting to lose weight, improve their metabolic status, and possibly reduce arthritis symptoms: all with dietary changes. The researchers examined 244 overweight individuals for 16 weeks. The subjects were randomly assigned to either a low fat plant-based diet or a control group that made no dietary changes. Both groups looked identical at the beginning of the study with similar body composition measures, insulin metrics, and self-reported advanced-glycation end-products consumption (AGEs). 

After the 16 week intervention, the subjects in the plant-based group noted a significant reduction in body mass of 14 lbs compared to the 1 lb weight loss in the control group. Researchers noted that the plant-based group saw a significant reduction in fat mass, notably visceral fat....

Rhodiola Rosea: A Physical Therapist’s Tool or Gimmick?

By Dr. Sean M. Wells, DPT, PT, OCS, CNPT, ATC/L, CSCS, NSCA-CPT, Cert-DN

Many patients in my practice come to me asking how they can get more energy for their daily activities. Of course, being a holistic physical therapist I talk with them about sleep hygiene, scheduling, daily aerobic exercise, and nutrition. While many of these interventions help significantly, some of my patients with autoimmune disorders often still struggle with energy and fatigue. I also have a subset of patients in my practice that simply just want more performance for their daily activities as well as for sports. Both of these groups of patients are willing to try almost any dietary supplement, which can be both good and bad: The willingness to try new things is good but many supplements are not regulated and can interact with drugs or cause severe Adverse Events.  

Recently I was listening to the Huberman Podcast and Dr Layne Norton...

Best Practices for Hip and Knee OA Includes Dietary Interventions

By Dr. Sean M. Wells, DPT, PT, OCS, CNPT, ATC/L, CSCS, NSCA-CPT, Cert-DN

A few months back a major article was published regarding osteoarthritis treatment guidelines from 6 major professional organizations. Physical therapists (PTs), athletic trainers (ATs), occupational therapists (OTs), and Physicians use these professional guidelines to help direct our care. As many of us know, OA  can lead to great loss of function, increased pain, and higher expenses. As such, having the most current and best evidence is vitally important to helping our patients move better, have less pain, and reduce costs.

For years the mainstay treatment in physical therapy has been exercise and manual therapy. Obviously these treatments depend on the specific joint, as many DPTs often use aquatic therapy to help with hip osteoarthritis. Lately the utilization of dry needling has helped patients with knee OA. The use of other therapies...

Spooky Food for Halloween

By Dr. Sean M. Wells, DPT, PT, OCS, CNPT, ATC/L, CSCS, NSCA-CPT, Cert-DN

As we approach Halloween and the trick-or-treaters hit the street, we as physical therapists (PTs) and scientists need to be aware of a common food additive that can cause cancer. I know you're probably thinking this is another article that's bashing processed foods, but you might be surprised to learn that this food additive is in a lot of our food products, not just candy. Today the Center for Science in Public Interest (CSPI), along with a list of food and children watchdog groups, filed a petition to the Food and Drug Administration (FDA) to ban Red. 3. 

This particular food dye, known for its unique red color, is used extensively in candies that are distributed on Halloween. Children consume a vast majority of this Halloween candy, which puts them at risk for cancer. Specifically, it has been known since the 1960s that Red 3 can cause cancer, particularly of the thyroid...

Top 3 Diets to Reduce Processed Foods In Patients' Diets

By Dr. Sean M. Wells, DPT, PT, OCS, CNPT, ATC/L, CSCS, NSCA-CPT, Cert-DN

Recently there has been a lot of press regarding the negative effects of processed foods. From early cognitive decline to the chances of catching COVID-19 more easily, ultra-processed foods definitely have a negative impact on our health: both in the medium and long-term. Despite knowing this, how do we as physical therapists educate our patients on eliminating processed foods? 

One of the best ways of doing this is to recommend a specific dietary pattern. A dietary pattern is a way for patients to follow a set of guidelines on what and how much to eat, as well as how to prepare their food. Dietary patterns that promote the least amount of processed foods include:

1.  Whole food plant-based diet. This dietary pattern is rich in whole foods, like fresh vegetables, fresh fruits, whole grains, and limited meat consumption. The diet is rich in...