Month: July 2025

EDITOR: Since I already live a super simple, low cost lifestyle (my electric company just congratulated my household for using only 20% of the summer-time power that our most efficient neighbors use… and we do not have solar, go figure) and since I grocery shop very conservatively (no meat, no dairy, no oil), I do not notice the increased costs as much as others. However, this article provides the solution to high prices for all of us!

https://www.drmcdougall.com/education/information-all/cutting-food-costs-in-these-times-of-economic-downturn/

Dr. John Day is an internationally recognized cardiologist, specializing in AFIB. His new book focuses on recent breakthroughs in prevention and treatment that often allows us to cure this disease. His dietary recommendation is listed below at the end of comments.

Dr. John Day, a leading cardiologist and electrophysiologist, has championed several recent breakthroughs in atrial fibrillation (AFib) prevention and treatment—often enabling remission or even a “cure” in early-stage cases:

🫀 1. Lifestyle Optimization as Treatment
Dr. Day emphasizes that AFib is often driven by modifiable factors like obesity, hypertension, sleep apnea, excessive alcohol, poor diet, smoking, and stress. His approach encourages targeting these through weight loss, blood pressure control, sleep hygiene, and moderation in alcohol/caffeine.

For example, Dr. Day highlights that losing ≥10% of body weight can lead to complete remission in ~45% of AFib patients—without ablation or antiarrhythmic drugs

In online forums, patients credit his book The AFib Cure for prompting lifestyle changes, improved biomarkers, and reduced episodes
amazon.com

⚡ 2. Early Rhythm Control Strategies (EAST-AF Study)
Dr. Day highlights results from the EAST-AF trial:

Early rhythm control—within 12 months of diagnosis—led to ~22% fewer cardiac deaths, strokes, or hospitalizations in ~2,800 patients followed over 5+ years

A sub-study showed similar benefits specifically in patients with concurrent heart failure

He stresses that delaying (e.g., more than a few hours or weeks) allows structural remodeling, scar tissue, and a “tipping point” that make normal rhythm much harder to maintain.

⚙️ 3. Pulsed‑Field Ablation (PFA)
Dr. Day has been a vocal proponent and early adopter of PFA, a groundbreaking ablation technique that uses non‑thermal pulsed electric fields to isolate arrhythmic tissue:

He oversaw Utah’s first PFA procedure in March 2024 at St. Mark’s Hospital and has performed over 120 cases with reduced risk to surrounding tissues and shorter procedure times.

As part of the ADVENT Study, where Dr. Day served on the Data Safety Monitoring Board, PFA proved superior to thermal ablation—offering higher freedom from arrhythmia at one year, faster procedures, and fewer complications

At St. Mark’s, he reports even better results than the trial, with virtually eliminating complications like pulmonary vein stenosis and esophageal injury, even in challenging cases

🔬 4. The BLAST Protocol
Dr. Day co-authored The AFib Cure, introducing the BLAST framework:

Biomarker monitoring – tracking blood chemistry like creatinine, glucose, uric acid

Lifestyle optimization – diet, sleep, weight, stress

Ablation – ideally using PFA early

Stopping unnecessary medications

Tracking outcomes and refining strategies

This model frames AFib as a multifactorial condition—more a symptom than a standalone disease—and focuses on root-cause correction rather than symptom management. Many patients have reported significant improvements or full remission after implementing it.

✅ Final Takeaways
Address underlying drivers (weight, BP, sleep, alcohol/caffeine, stress, nutrition).

Act fast: early rhythm control and timely ablation boost outcomes dramatically.

Embrace cutting-edge tech: PFA delivers more effective and safer ablation.

Use integrated care: follow the BLAST model for comprehensive, patient-centered treatment.

Thanks to these advances, Dr. Day has helped usher in a new era where AFib is increasingly preventable, treatable, and even reversible for many patients—without lifelong medication dependency.

Dr. John Day recommends a whole-food, plant-slant, Mediterranean-style diet tailored to reduce inflammation, support heart health, and help reverse or prevent atrial fibrillation (AFib). His dietary recommendations are based on both scientific studies and his clinical experience with thousands of AFib patients. Below is a breakdown of his core dietary principles:

🥗 Dr. John Day’s Recommended AFib-Friendly Diet

✅ What to Eat (Daily or Often)

1. Vegetables (non-starchy)
At least 7+ servings per day

Especially leafy greens, cruciferous (broccoli, cauliflower), tomatoes, onions, and peppers

2. Fruits (especially berries)
1–2 servings/day max (low glycemic)

Focus on berries, apples, citrus, and seasonal produce

Avoid excess sugary fruit like grapes or dried fruit

3. Healthy Fats [IMO: healthy fats are intact fats, not oils!]

Olive oil (cold-pressed, extra virgin – main fat source)

Avocados, nuts (walnuts, almonds), seeds (chia, flax)

4. Legumes & Beans
Excellent protein + fiber sources

Lentils, black beans, chickpeas, etc.

5. Wild-Caught Fish (2–3x/week)
Especially omega-3-rich fish: salmon, sardines, mackerel

Avoid farm-raised and mercury-heavy fish (like tuna)

6. Whole Grains (limited)
Quinoa, steel-cut oats, buckwheat, brown rice in moderation

Avoid refined grains and flour-based foods

7. Herbs & Spices
Use liberally instead of salt—turmeric, garlic, ginger, etc.

❌ What to Avoid or Greatly Limit

Food & Reason:

Processed Foods Inflammation, hidden salt/sugar/trans fats

Added Sugars Raises insulin, increases AFib risk

Refined Grains White bread, pasta, etc. – spikes blood sugar

Red & Processed Meats Linked to higher AFib and heart risk

Excess Alcohol Especially binge drinking – strong AFib trigger

Caffeine (excessive) Some sensitive people trigger episodes

Dairy Prefer unsweetened almond/coconut milk over cow’s milk

⚠️ Special Notes from Dr. Day
Intermittent fasting (Time-Restricted Eating): He often recommends eating within a 6–12 hour window daily to reduce insulin resistance and promote metabolic health.

Weight Loss: Key goal is 10%+ sustained body weight loss for overweight patients, which significantly lowers AFib recurrence.

No “one-size-fits-all”: He adjusts recommendations depending on individual sensitivities (e.g. salt, histamine foods, FODMAPs if gut issues exist).

🧠 In His Words (from The AFib Cure):
“The best diet to prevent or reverse AFib is one that minimizes inflammation, stabilizes blood sugar, and supports the heart at a cellular level… Think real food, mostly plants, not too much.”

Popularized by physician and author Dr. Joel Fuhrman, the NUTRITARIAN LIFESTYLE supports long-term weight loss and reduces risk for chronic diseases like heart disease, diabetes, dementia,  cancer.

Emphasis is on Whole Plant Foods

Greens, beans, onions, mushrooms, berries, and seeds are the foundation—sometimes abbreviated as G-BOMBS.

These foods are high in fiber, phytonutrients, and anti-inflammatory compounds.

Foods with added sugars, refined grains, oils, and salt are minimized or eliminated.

TYPICAL RECOMMENDED FOODS:

* Leafy greens (kale, spinach, arugula)

* Cruciferous vegetables (broccoli, Brussels sprouts)

* Legumes (lentils, black beans)

* Fruits, especially berries

* Nuts and seeds, in moderation

* Whole grains like quinoa or oats (used sparingly)

FOODS TO MINIMIZE OR AVOID:

* All animal products

* Added sugars and sweeteners

* White flour, white rice

* Oils, even olive oil

* Excess salt

BENEFITS:

* High in fiber and micronutrients

* May support heart health, brain health, and weight loss

* Anti-inflammatory and immune-supporting