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Dr. Todd | Elk River, MN Functional Medicine

Chiropractor | Elk River, MN

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Balancing Fat for Optimal Function

The role of fat is one of the most important of the three macronutrients and my new favorite. How many people today are suffering from low sex drive, inability to conceive, learning deficits, dandruff, sugar cravings and secondary depression? All of these symptoms could mean you need to increase or balance your fat intake.

Sex Hormones

No matter your background you've heard of sex hormones like Testosterone and Estrogen. What you may not understand is that those hormones don't magically appear when the body needs them. These hormones are derived from fat. Eating insufficient amount of fat can lead to some of these common hormonal issues listed below.

Male Symptoms (Low Testosterone)

  • infertility (male and female)
  • decreased energy and mood
  • decreased sex drive
  • abnormal or restless sleep
  • fatigue
  • muscle atrophy

Female Symptoms (Low Estrogen)

  • infertility
  • decreased energy and mood
  • increased occurrence of UTI's
  • migraines
  • concentration issues
  • fatigue

Saturated Fats

Saturated fat have gotten a bad wrap throughout the years. It was blamed as a primary cause of cardiovascular disease and coronary heart disease and thus stroke. Thankfully we have plenty of research showing that there is no evidence to support that claim. (1) 

Sources

  • Red Meat
  • Lamb
  • Pork
  • Cheese
  • Butter
  • Eggs
  • Avocado
  • Nuts
  • Olive Oil
  • Dark Chocolate

Benefits

  • These fats may actually lower your risk for stroke! (2)
  • Saturated fat increases production of HDL's (good cholesterol), which has long been known to reduce your risk for heart disease

Polyunsaturated Fats

Maybe you haven't heard of "PUFA's," but you've heard of the two brothers omega-3 and omega-6. In general, omega-3's support anti inflammatory processes and omega 6's support inflammatory ones. So, the recommendation is to focus on getting the omega-3's. Let's be clear, omega-6's are essential fatty acids. Just like everything else in health, it's about balance. Ratio recommendations for omega-6:omega-3 are typically a 4:1 and some will even recommend a 1:1. 

Omega-3 Sources

  • Grass-Fed Beef (Grassfed will be a better source)
  • Grass-Fed Butter
  • Fish is King (Mackerel, Salmon, Anchovies, Cod Liver Oil Supplement)
  • Flaxseeds and Hemp Seeds
  • Eggs

Omega-6 Sources

  • Think Oils (Vegetable Oil, Sunflower Oil, Grapeseed Oil, etc.)
  • Nuts (Walnuts, Almonds, Pecans, Brazil, etc.)
  • Seeds (Pumpkin, Sesame, etc.)
  • Salad Dressings

Monounsaturated Fats

This type of fat has been established as healthy for awhile now. It's classically been been found in high amounts in the mediterranean diet. The key again is balance. Many studies have been done with replacement of saturated fats with monounsaturated fats with improved health benefits. The balance of this is highly dependent on your particular circumstance, so this is where I'd recommend you seek out a knowledgeable healthcare provider.

Sources

  • Macadamia Nuts
  • Olive Oil
  • Olives
  • Almonds
  • Avocado
  • Pecans
  • Duck Fat
  • Sesame, pumpkin, flaxseeds and sunflower seeds

Benefits

  • Improved Insulin Sensitivity (3)
  • Improved Body Composition
  • Decreased amounts of bad cholesterol and improved amounts of good cholesterol
    • Reduced Risk of Cardiovascular Disease
    • Reduced Risk of Stroke

Trans Fats (Partially Hydrogenated Oil)

The only bad fat we really need to keep out of our diet. These fats are not naturally occurring. In 2015, the FDA finally got on the train and gave the industry 3 years to completely remove them from foods.  You will find them in margarines, shortenings, and even some processed baked goods. Be careful to not use olive oil at high temperatures as it can change the good quality fat to a very bad trans fat. 

If you're interested in how much fat you should be working towards, then check out my Fat Intake article! Or download my dieting app, Macroboxes here!

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Dr. Todd Anderson
Dr. Todd Anderson
Owner | Author at Dr. Todd Anderson
Dr. Anderson has vast experience aiding patients to reach higher levels of internal and external health performance.
Dr. Todd Anderson
Latest posts by Dr. Todd Anderson (see all)
  • Piecing Together Painful Psoriasis - January 20, 2022
  • HOW TO: Actually Address LOW Testosterone - December 28, 2021
  • How to Fix a Slow Metabolism - September 23, 2021

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EXCELLENT Based on 75 reviews.
Holly Miller
Holly Miller
2021-11-23
I have seen Dr Todd for a few years and I must say, he goes above and beyond for his patients. He is extremely knowledgeable in his field and is very caring as well. He will take the time to explain everything to you so you can better understand what is going on and, therefore, be able to find a solution to the cause! I love that treatment of causes is the priority, not just treating symptoms. He has helped me personally with a lot of hormonal issues that have been causing me problems with fatigue, inability to lose weight, digestive issues,, migraine headaches and more. All other Drs just want to treat the individual symptoms with medication versus treating the root CAUSE! I'm so thankful for Dr Todd and all he has taken the time to help me with!
Dave Dickens
Dave Dickens
2021-10-31
I am very sorry to lose Todd as my chiropractor. You folks are in for an excellent mix of chiropractic and holistic healing. I cannot recommend him highly enough.
Suzanne Swiney
Suzanne Swiney
2021-10-20
Dr. Todd Anderson changed my life. I was seeing seven specialists when I started seeing Dr Anderson three years ago. He helped me regain my life, and I’m down to two specialist and a chiropractor. He also helped get my blood sugar under control by finding numerous food sensitivities and multiple infections, all of which were treated without prescription medication. As a result, my pain from chronic inflammation is gone; I’m sleeping through the night and have more energy and stamina. He thoroughly explained the importance of nutrition in a life with autoimmune diseases. He was easy to talk with and put the patient’s needs first. I was never anxious while under his care because I was continually informed. I was very blessed to have his care for three years until he and his wife moved. If you’re looking for this type of care, Dr Anderson is the best.
Heather Nelson
Heather Nelson
2021-09-30
Dr. Anderson is very professional and knowledgeable. I would highly recommend him!
Nicole Michaelis
Nicole Michaelis
2021-09-20
Dr. Todd is the best. He has helped me so much. I'd be limping into his office and leave with a spring in my step. Well, maybe not immediately. But he always made me feel better, digged deep to unearth the issues, and helped me get back out there ready to do what I love to do.
Chris Klingler
Chris Klingler
2021-09-17
I’ve had numerous back, neck and shoulder issues over the past few years. Dr. Anderson has done an amazing of treating my issues with a focus on finding the underlying issues and treating them. It’s allowed me to stay in the gym and on my mountain bike when I don’t believe I could have otherwise. I’d highly recommend him to anyone dealing with pain, range of motion and other issues.
Cristie Bryant
Cristie Bryant
2021-09-14
The care I have received from Dr. Anderson was excellent. He is professional, caring and he listens. His methods are unique, non invasive and his knowledge of overall health are second to no one. I would highly recommend him to anyone.
Laura Cunningham
Laura Cunningham
2021-09-11
Highly recommend Dr. Anderson! He is knowledgeable, thorough and caring! He has helped so many people and has been a huge asset to our community! He will be greatly missed. Best wishes on your next endeavor Dr. Anderson! Your new community is gaining a wonderful doctor.
amy estep
amy estep
2021-09-10
Dr. Anderson was very helpful n took time to listen to all my concerns. He would always help explain any blood work or test that I had done n that helped me understand a lot. He is very caring n sympathetic doctor n will be missed.
Melissa Brown
Melissa Brown
2021-09-03
So knowledgable with nutrition. Eases my aches and pains through diet and kinesthetic work. Excellent care.

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636-735-3534
231 Main Street NW
Elk River, MN

About Dr. Todd Anderson

The purpose of this site is to educate and break down the rhetoric of mainstream thought prohibiting the progress of health through functional nutrition and chiropractic. He is a chiropractor currently located in Elk River, Minnesota.

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Disclaimer: Dr. Todd Anderson is a licensed Chiropractic Physician and Applied Kinesiologist in the state of Minnesota & West Virginia. Information on this website is provided for general educational purposes only and is not intended to constitute (i) medical advice or counseling, (ii) the practice of medicine including psychiatry, psychology, psychotherapy or the provision of health care diagnosis or treatment, (iii) the creation of a physician patient or clinical relationship, or (iv) an endorsement, recommendation or sponsorship of any third party product or service by the Sponsor or any of the Sponsor's affiliates, agents, employees, consultants or service providers. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases. If you have or suspect that you have a medical problem, contact your health care provider promptly.

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