How to Enjoy Healthy Holidays Without Being A Total Killjoy

25 Mar 2021 Blog , , , , , , ,

The holidays can present a mixed bag. Most of us look forward to Christmas lights, trimming the tree, and holiday parties with friends and family. But for all of the pros, there are also plenty of seasonal cons: the holidays are hectic, stressful, nerve-wracking, and exhausting. Racing from store to store collecting all the trappings is rarely as festive in real life as it looks on paper. Especially for women – who are more likely to be responsible for much of the planning, cooking, hosting, and gifting that make the season merry and bright. While it’s wonderful to spend time with those you love, getting to your destination can be taxing. Especially if must travel during hours you’d typically spend sleeping.

And if you’re trying to make healthy choices, the holidays are a minefield. Still, you want your loved ones to enjoy the yuletide cheer unfettered by your unique concerns. I mean, just because you’ve gone gluten-free that doesn’t mean your kids have to miss out on Grandma’s famous Christmas cookies. So, how do you strike the right balance? I’ve got you covered.

Arm yourself with the following tips to enjoy stress-free holidays without being a total killjoy.

 

Travel like Santa: It’s all about logistics

Unfortunately, most of us don’t own physics-defying sleds pulled by flying reindeer. A girl can dream though, right? Maybe next year if I’m very good, Santa will leave one under my tree. Until then, we can only aspire to travel like Santa. But holiday traffic, long lines at the airport, last-minute shopping, and unrealistic expectations from others can distress even the most centered among us. You get anxious, even panicky, sending your body into an intense stress response. The hormones released, such as cortisol and adrenaline, heighten your anxiety while suppressing your immune system. All of this, during a time when you need to protect your health the most. Stressful times require serious countermeasures. Planning is key – plan ahead to protect your physical and mental health.

So, how can you trip up travel stressors?

  • Do your homework – Make sure you know the best route to the airport or your final destination. Find out whether your hotel has a gym so you can de-stress with some exercise during your stay. Follow the weather reports so you’re prepared for the unexpected.
  • Pack your own food – This way you don’t have to rely on the over-processed options lining gas station aisles and airport guest shops. Restaurant food is often packed with extra butter, salt, and preservatives. Make sure your hotel has healthy food options on the menu.
  • Press pause – Things like overbooked flights and last-minute changes of plans can be stressful. If you encounter them, slow down for a few minutes, take some deep breaths, and try to clear your head. Walk it off if possible – around the block or the airport terminal. I find that a brisk walk can help put things in perspective.
  • Laugh a little – The benefits of laughter include lowering blood pressure, improving your immune system performance and reducing stress hormones. Interestingly, these positive effects are similar to having sex – I talk more about that here. Over the holidays, try to remember what truly matters: friends, fellowship, family. Surround yourself with people who make you smile.

Laugh a lot! When you laugh, your body releases endorphins which can make a happy holiday even happier.

Holiday weight gain? Sleep it off.

Only 40% of people get the recommended amount of sleep (7-9 hours) per night – and that’s when everything is going according to plan. Over the holidays, your sleep schedule can really go haywire. We spend more time celebrating and less time logging some serious zzzzs. Just one night of bad sleep can make you hungrier and inclined to eat more. Your plans for healthy holidays are all downhill. Short-term sleep loss can lead to increased caloric consumption. Even worse? Multiple studies suggest a link between chronic sleep deprivation and increased obesity risk over time. According to the CDC, people who get less than 7 hours of sleep a night are 24% more likely to be obese. And, the American Sleep Association says as much as 5% of obesity in adults may be attributable to sleep deprivation.

How to get a good night’s sleep when you’re waiting for the pitter-patter of reindeer feet?

  • Make sleep a priority – Insufficient sleep is linked to a broad array of chronic diseases and conditions. Type 2 diabetes, cardiovascular disease, obesity, and depression top the list. Visits to the emergency room spike on Thanksgiving and Christmas days, in some areas, by as much as 12%. Many of these holiday patients present with injury or illnesses resulting from too little sleep.
  • Do not drive drowsy – We hear much about drunk driving. But a surprising number of auto accidents each year are caused by over-tired drivers. According to the CDC, an estimated 1 in 25 adults report having fallen asleep at the wheel in the last month. Over the holidays, these numbers are surely higher and, oftentimes, complicated by excessive alcohol consumption. So get the sleep you need and – if you don’t – surrender your keys to someone who has.
  • Unwind before bed – Stay away from devices and limit screen time. Save searches for last-minute gifts on Amazon for daylight hours.
  • Soak before you sleep – Try taking a warm bath before bed. There’s nothing I like more than lighting a lavender-scented candle and unwinding with an Epsom salt bath. After your soak, retire to a room that is dark and cool for optimal sleep.
  • Sleep and depression – Not getting enough sleep isn’t just bad for you physically. Lack of sleep can profoundly affect your mental health. The holidays are prime times for sleep disruption: you’re away from home, in an unfamiliar bed, and often not in control of your nightly routine. Sleep disturbance is one of the key symptoms of major depression so strive to maintain your personal bedtime rituals while you’re on the road.

Eat, drink, and be merry…within reason

For many, the holidays are a time where you grant yourself a free pass to indulge – the problems arise when you overindulge. Now, I’m not suggesting that you deprive yourself of your favorite seasonal delicacies. Each year when I am making stuffing, I forgo my typical healthy breakfast and indulge in a slice of pumpkin pie…I challenge anyone to stop me. However, taking a mindful approach to food and drink around the holidays is wise. Focus more on the fellowship and less on the food and you’ll have fewer regrets. You may actually get to know someone new or learn more about a distant cousin. Then when the parties are over, get back to your normal healthy routine as soon as possible.

How does one feast in moderation? One. Bite. At. A. Time.

  • Drink plenty of water – whenever possible, choose water over other beverage options. I always travel with my green tea bags since they’re caffeine-free and potent with antioxidants to oppose some of our inevitable poor holiday choices.
  • Watch your alcohol – it’s natural to want to celebrate during this festive time of year. Unfortunately, some revelers may drink to excess and, for many, this can lead to bad choices and even depression. The “holiday blues” are very real and can have dire consequences. Limit your alcohol intake and take in the good cheer instead.
  • Eat your own healthy food before heading out to holiday parties – if you’re already sated, you’re less likely to be tempted to overdo it. If you overindulge at all, let it be on charity and the love you share with your family and friends.
  • Contribute a healthy dish – bring along your signature fall vegetable casserole or a colorful salad. Every year I bake sweet potatoes with cinnamon and nutmeg. Why drown a perfect vegetable in syrup and marshmallows?
  • Pack your supplements in advance – I double my probiotic dosage to boost my immune system, aid digestion, and to combat Seasonal Affective Disorder (SAD). Don’t forget your daily dose of D. During fall and winter months when sunlight is scarce and we spend less time outdoors, Vitamin D is especially crucial. Learn more about this multitasking nutrient here.
  • Live a little – if you love your mom’s cornbread stuffing then, by all means, have a serving. Treat it like the once-a-year special exception that it is.

Baby, it’s cold outside. Take advantage of it! The holidays are the best time of the year for snow angels.

Workout your bod and your mood for healthy holidays

When you’re at home, you’ve got your exercise routine down pat – that’s the goal, anyway. But, over the holidays, you’re not always in control of your schedule. You’re often subjected to unexpected delays and complications. As our to-do lists grow ever longer, many of us exercise less and less. The last thing you want is more stress and, for many of us, trying to maintain our usual workout program does just that. At the same time, staying active gives you the necessary energy and peace of mind to mitigate both stress and offset some of those extra calories you’re eating. Most important, exercise is an all-natural means to keep depressive symptoms at bay during a time when many struggle most from mental health concerns.

How do you  stay active and stay in the holiday spirit at the same time?

  • Keep your eyes open – Wherever your travels take you, stay on the lookout for walking, running, or hiking trails nearby.
  • Bring a workout plan with you – Pack resistance bands or, if you have a laptop, bring your favorite yoga DVD so you can spend some downtime on your mat. When I travel, I pack my portable OYO double flex and squeeze in a workout when I find a spare minute. And no, I am not a paid spokesperson; I simply love this piece of equipment. And I’m in good company: the OYO was engineered for astronauts to maintain muscle mass while in space.
  • Wear running shoes whenever possible – You never know when you’ll find a 15-20-minute window for a walk. You want to be ready at all times. After dinner is a perfect time for an excursion and it will give you a chance to catch up with family and friends.
  • Organize team sports – Like football, soccer, or basketball so you can get the whole family moving. Group activities can help clear your head and reduce stress.
  • Volunteer to help with household chores – Things like raking leaves, carrying suitcases, or entertaining nieces and nephews who are hopped up on sugary treats allow you to burn calories and lend a helping hand at the same time.
  • Put on your dancing shoes – If there’s a dance floor at the company Christmas party, get your butt out there and shake it. Dancing burns up to 8 calories per minute…so get out on the floor and move. You’ll burn calories and steer clear of the buffet at the same time.
  • Get over yourself – So what if you can’t get in your daily 5-mile run while you’re visiting your in-laws? Don’t let it ruin your stay. Simply get back to your routine as soon as you get home.

Serenity now. Serenity now…Strategies for hosting and guesting

Whether you’re the party thrower or the party guest, healthy holiday entertaining requires you to be flexible, resourceful, and above all gracious. Once again, planning is essential for avoiding stress and putting together a special night for your loved ones. But, no matter how well you’ve thought it through, be prepared for things not to go as planned. That’s half the fun – just roll with it.

How do you entertain without feeling drained?

  • Have a backup plan – Always have a plan B. No matter what the occasion. Call in advance to see if any of your guests have dietary restrictions or allergies. So many people today are lactose intolerant and gluten-free. Save yourself some undue stress by preparing (or purchasing) an assortment of dishes to accommodate their needs.
  • Delegate, delegate, delegate – You don’t have to be a hero. Most people actually like to feel useful. Make sure to spread the responsibilities around whether it’s sending someone to pick up celebratory libations or letting the kids arrange a makeshift centerpiece from the pine cones they found in the yard. You’ll be less stressed when you let others get involved.
  • It’s ok not to be perfect – If someone arrives with an unexpected guest, simply pull up a folding chair and make room for that exchange student who’s far from home. American holidays are a wonderful cultural experience for all of us to share. If you must surrender your own Christmas china for a paper plate, you’ll represent the embodiment of grace and the spirt of giving.
  • De-stress with aromatherapy – My holiday go-to’s are cinnamon, nutmeg, bergamot, and frankincense. Besides simply smelling amazing, essential oils are calming and have a multitude of health benefits. Essential oils can even provide support for your thyroid. For the millions of Americans with thyroid disorders the holidays can be especially stressful. If you’re concerned that you’re suffering from an undiagnosed thyroid problem, here’s a post that may help you get the help you need.
  • Give yourself a break – If you’re not feeling social, it’s ok to sit out an event. Just make sure you call your host and cancel and maybe send a nice gift. You know your limits. It’s up to you to honor them.

Now, you’re armed with the tools for a healthy holiday season. Get out there and share your cheer as you ring in the new year!

6 Things Doctors Don’t Get About Your Thyroid Diagnosis

11 Mar 2021 Blog , , , , , , , ,

Do you struggle with exhaustion, weight gain, infertility, constipation, and brain fog? Maybe you’ve got thinning hair, depression, or cold hands? And have you been to see your doctor – perhaps more than one – only to be told that there’s nothing wrong? Or worse, your doctor writes off your symptoms as a natural component of aging, or as “woman problems.” Perhaps another doctor blames stress or implies it is all in your head. I’ve got news for you: your thyroid may be culprit.

Regrettably, this scenario is far too common in conventional medicine. I want you to know that you’re not crazy and that this is not okay. As a functional physician, I know that thyroid problems can strike people as young as their 20s, they can affect men as well as women, and that the symptoms you are describing are all too real. At least 27 million Americans have some form of hypothyroidism (an under-active thyroid), the most common form of dysfunction. Furthermore, it is estimated that 60% of those with thyroid dysfunction don’t know they have it. You may be one of them.

Does this sound familiar?

Let me share a story about that may resonate with you.

Troy is a successful businessman in his late fifties who travels extensively for work. He owns a ranch in the northwest where he retreats to fish, hike, and reconnect with his family. When I met Troy, he couldn’t remember the last time he had visited the ranch. He complained of low energy, weight gain, brain fog, dry skin, and decreased libido. What’s worse, he had been suffering from these symptoms for many years – so many, in fact, that he had begun to accept this state as his new normal. Troy had already seen 4 doctors before our appointment. Each of them assured him his concerns were simply a natural part of the aging process; each doctor said that his labs were in the normal range. To address his symptoms, Troy had been prescribed a shocking array of medications: anti-depressants, anti-anxiety medications, ED meds, statins, and sleep aids.

Troy rightly wondered, how can I be fine when I feel this terrible?

Really listening to your patient is key.

After listening to Troy’s symptoms and hearing the hopelessness in his voice, I was determined to find a solution. So, I took a complete medical history. I asked him about the medications he was taking as well as any supplements. In addition, I inquired about his quality of life. I wanted to know: Are you exercising? What activities do you enjoy? And, how about relationships and intimacy? Troy told me he no longer exercised – he was too tired. He didn’t really have much joy in his life. Even a trip to his ranch seemed exhausting. And intimacy? Only a few years earlier, he still enjoyed a vibrant sex life and the stamina of a youthful man. Now? Sex had lost much of its luster.

Treat the patient, not the labs.

I ordered a comprehensive metabolic panel, a complete thyroid panel, and an assessment of essential micronutrients. We saw that most of Troy’s thyroid labs were indeed in the low “normal” range. But that’s not always good enough. What is “normal” for one person can be sub-optimal for another. In Troy’s case, we compared his current labs to his results from the age of 50. I saw a significant fall in his Free T3, the active thyroid hormone. His levels were far from optimal. Even worse, his testosterone had fallen to the low 200s. I like to see my male patients maintain T-levels of 900-1100.

When your thyroid levels drop, your sex hormones fall right along with them. These declines explain Troy’s low energy, low sex drive, and poor quality of life. He had been suffering from functional hypothyroidism for many years without treatment. Doctors missed Troy’s dysfunction appointment after appointment – for years. Why? Because his physicians were treating his lab results and not treating him as an individual.

The simple solution to optimize your thyroid

Unfortunately, I see patients daily – men and women, young and old – who tell me similar stories. This is a real shame as the solution is actually relatively simple. I placed Troy on desiccated thyroid hormone, in his case NP-Throid, along with nutraceuticals that support thyroid function. Once we optimized his thyroid, not only did his thyroid health improve but his testosterone levels returned to normal all on their own. Three months later, Troy called me from his ranch to thank me. He had stopped taking all of the meds prescribed by his other doctors. He felt better than he had in years. He was energized, sleeping well, and fly-fishing with his family. Best of all, Troy and his wife had rekindled their flame. It was like they were on a second honeymoon.

A functional thyroid is essential – it is your master hormone

Show me a person with a happy body and a great attitude and I’ll bet he or she has a healthy thyroid. Most of us do not appreciate the degree to which our overall body function is dependent on this gland. The hormones produced by the thyroid gland create power for every cell in your body. Every cell in the body has a thyroid receptor because every cell requires thyroid hormone to properly function. It is the key that turns on each and every cell. Not only that, but it determines the speed at which the cell’s DNA does what it’s genetically programmed to do.

Although the thyroid’s primary role is the secretion of thyroid hormone and regulating body weight, thyroid hormone affects every cell in your body. It turns your food into energy. Without precisely the right amount of thyroid hormone, your organs cannot perform at optimal levels and your cells cannot produce properly. But, that’s not all. The thyroid gland is critical for the production of sex hormones, as well. So, if your thyroid is out of whack, your testosterone and estrogen levels will follow suit. This is exactly what happened to my patient Troy. Once you’ve gone down this slippery slope, your quality of life has long been on the decline.

6 things doctors don’t get about your thyroid diagnosis:

If Troy had been tested properly for thyroid dysfunction and received appropriate treatment earlier, he would have gotten better within months instead of slogging through his days for years on end. The fact that he had undiagnosed hypothyroidism absolutely infuriates me. What’s more, his case is the norm not the exception. Every day, patients walk into their doctors’ offices complaining of fatigue, weight gain, and depression. Just as often, doctors simply write prescriptions for anti-depressants and sleeping pills then send them out with instructions to eat better and exercise more. Many conventional physicians end up prescribing diet pills and ADD medications rather than diving in to find the root of the disease causing such symptoms.

I always remind myself that my patients do not want to feel bad; and, I am obliged to uncover the source of the problem. I want my patients to love their lives not simply tolerate them – and an untreated thyroid problem is one sure way to be miserable. If you suspect you have a problem, or, if you’ve gotten a diagnosis but you’re not seeing any real improvements, here are 6 things I want you to keep in mind:

1. They don’t run a complete panel

Physicians typically test your TSH, or thyroid stimulating-hormone, when they suspect a problem. Unfortunately, most of them only test for TSH. What’s the problem? In isolation, your TSH levels reveal little about your thyroid health. Using only TSH to screen for hypothyroidism misses 80% of cases. Let that sink in; that’s most of the time. The TSH screen misses far too many diagnoses, leaving patients needlessly suffering. As a functional physician, I know that TSH represents only one-fourth of the picture. It is imperative that we always run a complete panel: TSH, Total T4, Free T3, and TPO (Thyroid Peroxidase). If I had looked solely at Troy’s TSH levels, he would not be fly-fishing at his ranch anytime soon.

2. They overlook an important marker

As many as 80% of people diagnosed with hypothyroidism actually suffer from Hashimoto’s, an autoimmune condition where your immune system attacks your own tissue. Despite what your doctor may tell you, Hashimoto’s is not a problem of the thyroid; it is a problem of the immune system. If you have Hashimoto’s, that means your immune system malfunctions and attacks your thyroid. This attack causes the gland to underproduce its hormones, slowing down all of your metabolic processes. And, in these instances, you can have symptoms for years and have no clue.

Patients get all kinds of inaccurate “diagnoses” for a broad range of diseases – from autoimmune conditions to major psychiatric disorders. But, in reality, Hashimoto’s may be responsible. Hashimoto’s represents the leading cause of hypothyroidism, yet mainstream medicine fails to test patients for thyroid antibodies that indicate the diagnosis. Every patient who presents with thyroid symptoms should have their TPO (Thyroid Peroxidase) levels screened. Doctors only need this simple blood test for a diagnosis.

What’s wrong with this picture? TPO, the only test for Hashimoto’s, is missing.

3. They don’t augment with Iodine

Iodine is a relatively rare element but it’s found in abundance in the ocean. Unless you live on the east or the west coasts, you are likely iodine deficient – end, even if you do, chances are still good. In fact, 72 % of the world’s population is deficient in iodine. Why should you care? This micronutrient is essential to every cell in the body and required for the production of all hormones. Iodine is one of the building blocks of your thyroid hormones. Every hormone and every cell in your body requires such micronutrients for optimal function. If you want to learn about the supplements you need to keep all of your hormones happy, you can read more here. If you’ve been diagnosed with hypothyroidism and your physician does not recommend iodine supplementation, you may see no improvement – even if you’re taking thyroid hormone.

4. They don’t focus on the right thing

As we age, optimizing your thyroid becomes increasingly significant. In order for you to feel well, you must convert T4 to T3. The older you get, the harder it is for your body to convert T4 to T3. Why is this important? Since T3 represents the most active form of thyroid hormone that the cells of the body use, Free T3 is critically important. Unfortunately, most conventional doctors do NOT test your Free T3 levels. Over time, the amount of thyroid hormone decreases as a result of a decreased production by the gland. Additionally, age-related loss of effectiveness at receptor sites causes symptoms in spite of “normal” blood levels. Prescribing T3 and T4 combination-thyroid hormone along with key nutrients to support the thyroid remains the only successful treatment for thyroid disorders. If your physician does not recommend this course of action, then find a new one.

5. They rely on old ranges

Even if your doctor does order a complete thyroid panel, they’re usually relying on “normal” reference ranges. Such ranges remain too broad and often inaccurate. Know that your thyroid levels can appear “normal,” just like Troy’s, and you can still have symptoms. That’s why I use optimal reference ranges when evaluating your thyroid labs.

  • Broad reference ranges – Decades ago, researches created these ranges using people who go to the doctor (i.e. sick people), not healthy ones. So, the reference ranges are far too broad to catch minor variations in thyroid health.
  • Non-standardized reference range – Not only is the reference range too broad, but it can vary from state to state, lab to lab, even doctor to doctor. This mans it’s possible you can have a thyroid disorder in one state, but not another. That’s not good science and it is definitely not good medicine.

Your doctor may tell you your thyroid labs are just fine. But, if you’re still experiencing symptoms, get a second opinion—and a third, if necessary.

6. They miss the big picture

Everyday life in our modern world robs you of nutrients that are essential for a healthy thyroid. So, your doctor must screen your nutritional profile for micronutrients. Micronutrients include trace minerals, vitamins, various oils, and phytonutrients. This is why I assessed Troy’s essential micronutrient levels at our first appointment. When you take medications, when you eat certain foods, when you’re exposed to certain chemicals found in everyday products, your thyroid is compromised.

The culprits are nefarious and pervasive and include things like soy, gluten, dairy, and refined sugars, as well as the chloride in your water, fluoride in your toothpaste and mouthwash, and bromides in bread, make-up, and hair color. These bad actors also affect your gut health. Why does this matter? Because of the direct correlation between your gut, microbiome, and thyroid function. About 20% of the conversion from T4 to T3 (the active form) happens in the gut. If you have an unhealthy microbiome, you’ll lose that 20%. Plus, your overall nutrient absorption will diminish and many of the nutrients that play a pivotal role in thyroid function will also be low.

The sad state of thyroid care today

You walk into the doctor’s office with telltale signs of hypothyroidism: swelling of the face; thinning eyebrows and hair; pale dry skin; red irritated dry eyes; cold hands and feet; hoarseness of voice, and over 200 obvious symptoms. Still, your doctor has no idea your physical symptoms are due to hypothyroidism. You look like a walking talking billboard for hypothyroidism, but your doctor fails to notice. The typical conventional physician neglects running the appropriate panel of tests, Furthermore, many fail to fully investigate the patient’s medical history, family history, or even conduct a thorough physical exam. I do not believe that patients are to blame for this.

How can you be sure you’re getting the best thyroid care?

Physicians should get up to speed and stop practicing medicine like it is forty years ago. In their defense, I will point out that it typically takes 20-30 years for mainstream medicine to incorporate new medical research. However, it is crucial that physicians stay abreast of new science such as longevity science and precision medicine.

Patients: you have to be your own best advocates. Research your physician before your appointment – look for doctors who practice functional medicine because they understand thyroid physiology. And come armed with this list of 6 things that most doctors don’t get about your diagnosis. Now that you’ve got them, you’re in a better position to get the best care.

 

7 Supplements to Keep Your Hormones Happy

3 Mar 2021 Blog , , , , , , , , , ,

Not a day goes by that I don’t hear some form of this question from patients: “Which supplements should I really be taking?” With so much conflicting information about supplements out there, it’s no wonder people are confused. At the risk of confusing you even further, know that I never recommend “supplements.” However, I do recommend supplementing with medical-grade nutraceuticals – especially for happy hormones. What are nutraceuticals? Nutraceuticals add extra health benefits to the nutritional foods you’re already eating. Because the American food supply is nutrient poor, we must supplement our diet. So adding essential nutrients is especially significant for keeping your hormones balanced.

Isn’t eating right always the answer?

As an expert in functional nutrition, I know that a nutrient-rich diet forms the foundation of overall wellness. Further, when your hormones are properly balanced, your body runs smoothly. So, how can you optimize your nutrition and your hormonal health at the same time? You must first and foremost eat a nourishing diet. But, it’s not that simple. I wish it were. Eating right is the ideal. However, supplementing with medical-grade nutraceuticals is the reality for longterm health. Keeping your hormones happy enhances your quality of life and extends longevity.

How do you get started on the path to hormonal happiness?

Before you begin any new regimen, you’ll need some blood work to see where you stand. Your doctor should run a full metabolic panel. But, also, an assessment of micronutrients to determine if you have any deficiencies. Almost all Americans lack fundamental nutrients necessary for optimal hormone function. Honestly, I’d be surprised if you didn’t. I have never seen a patient with pristine labs.

Complicating things more, recent research has established new optimal levels of all sorts of nutrients. These new ranges conflict with the ranges most labs use. Furthermore, many conventional physicians are not up to speed on current clinical studies. So, when they look at your results, they are not equipped to make proper recommendations.

Why should you care? You can’t treat what you don’t know.

Why should you care about hormone balance?

Hormonal imbalances cause physical and psychological symptoms. Many times, these symptoms remain misdiagnosed or simply ignored. About 80% of women suffer from some kind of hormonal imbalance during their lifetime. Imbalances leading to physical and mental health challenges. Many women produce inadequate amounts of estrogen and progesterone levels – the two most significant female sex hormones.

And most of us believe that testosterone is exclusively a male hormone. They are dead wrong. Testosterone in women performs many vital functions, including:

  • maintains lean muscle mass
  • protects the brain from dementia
  • lowers risk of heart disease
  • builds far better bones than estrogen.

Should men worry about hormone balance?

Hormonal imbalance is hardly a woman’s issue. Men are equally susceptible to a range of hormonal imbalances. In their case, their testosterone is too low or they produce inadequate estrogen. In men, estrogen performs important functions, including:

  • protects against heart disease
  • helps prevent stroke
  • protects the brain against Alzheimer’s

However, sex hormones are not the only chemical culprits in this story

Hormones are not simply about sex. Far from it.

Most of us associate hormones primarily with sex. But, we’re really not giving these chemical messengers enough credit. Hormones are more complex than that. Your hormones control how well you respond to stress and how well you sleep. They also determine what kind of mood you’re in and how your thyroid functions. If one or more is even slightly imbalanced, it starts a domino effect on your health.

When your hormones are happy, you’ll be amazed how your world is transformed.

When do hormonal imbalances occur?

Hormonal issues typically occur when you produce too much or too little of certain hormones. As a result, the body becomes less efficient at processing nutrients – things like proteins and vitamins in the food you eat. This malfunction triggers a chain reaction. The result? Serious issue like diabetes, ovarian dysfunction, hypothyroidism, cardiovascular disease, and loss of libido. These conditions occur in men and in women and at any life stage. As far I’m concerned, the decline or loss of sexual desire is as significant as major disease.

What causes them?

Each of these health problems stems from a variety of causes: genetics, poor diet, and stress. Sleep deprivation, for example, lowers testosterone. At the same time, it raises cortisol – the “stress hormones.” Chemicals in foods and toxins in the environment can also disrupt your hormones. Other possible causes of hormonal disorders include obesity, menopause, and pregnancy. In men, if you suffer from low testosterone, that means you’re also hypothyroid. Many men can even reverse low-T by taking thyroid hormone.

You may not have full control over all of these factors. But you can prevent and manage hormonal imbalances. Simple lifestyle changes, such as eating whole foods, getting better quality sleep, and adding more movement can contribute to hormonal balance. However, for many, such modifications are not enough.

Nutritional support for optimal hormonal health

In my practice, I encourage all my patients to optimize their hormones to improve quality of life. First, I evaluate and treat any thyroid dysfunction and hormonal imbalances. For inadequate testosterone and estrogen levels, I treat with bioidentical hormone replacement with pellet therapy. And, for thyroid problems, I prescribe thyroid hormone. However, for these measures to succeed, patients must supplement with medical-grade nutraceuticals. Hormones always need a little help from their friends to get their job done right. Think of these vitamins and minerals as your hormones’ friends.

7 supplements your hormones can’t live without:

I’m going to assume most of you take a medical-grade multivitamin with breakfast or dinner. If you don’t, you should. But, you’re going to need more than a multi to keep your hormones firing on all cylinders. Here are 7 supplements to help your hormones function optimally:

  • Vitamin D:  In many ways, D behaves more like a hormone than a vitamin. Your D-level is the number one indicator of both disease and mortality death. D supports thyroid function and weight-control. The nutrient is critical for the prevention of clinical depression and Seasonal Affective Disorder (SAD).
  • Iodine:  For thyroid support, take Iodine. You can’t produce your thyroid hormone without it. Furthermore, it decreases disease in all reproductive tissue – for men and women. Plus, Iodine detoxes you at the cellular level.
  • Probiotics:  You probably know that probiotics are great for your gut health. A healthy microbiome easily absorbs nutrients in your food as well as your nutraceuticals. Beyond that, your gut produces more than 90%  of your body’s serotonin, your “feel-good hormone.” So, you want a healthy gut for your mental health. A healthy gut means a healthy brain.
  • DIM:  Diindolylmethane restores hormone levels in several ways. It helps rid your body of harmful estrogen byproducts. And DIM is the most potent anti-inflammatory supplement available. This compound also helps with heart health by reducing plaque formation in arteries. Ready for more? DIM aids in both muscle-building and fat loss. Moreover, it boosts energy and stamina, increases libido, and lifts your mood. What can’t DIM do?
  • B-Complex:  People with B vitamin deficiencies frequently experience depression, anxiety, and mood swings. We need B vitamins for the nervous system to work properly. During pregnancy, they prevent brain and spine defects in the fetus. Further, B vitamins promote healthy metabolism and reduce the risk of stroke.
  • Ashwagandha:  This herbal supplement benefits your thyroid function by it promoting the elimination of free radicals. Ashwagandha can be used to support a sluggish or overactive thyroid and help overcome fatigue. When you experience too much emotional, physical, or mental stress, your body can become overtaxed. Such stressors lead to the disruption of hormones like adrenaline, cortisol, and progesterone. If you’re feeling stressed, Ashwagandha helps you respond to it better.
  • Omegas:  Omegas make it easier for hormones to reach their destination on the cell. For your heart and brain to function at their best, Omegas are essential.

Once your hormones are in balance, you’ll see positive benefits across the board. Your weight will be easier to manage and your skin will look younger. You’ll have more energy and enjoy a more restful sleep. The icing on the cake? Your sex drive and satisfaction will soar. Once you get your hormones working for you rather than against you, the sky is the limit.

 

 

 

8 Ways Fasting Will Change Your Life

12 Feb 2021 Blog , , , , , , , ,

Can what and when you eat determine how long you will live? How about how healthy your life will be? According to Dr. Valter Longo’s book, The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight, the answer is a resounding yes. Longo is the director of the Longevity Institute at USC in Los Angeles, and of the Program on Longevity and Cancer in Milan. He has spent the past 25 years researching aging, nutrition, and disease in cultures across the globe in search of a simple formula for healthy aging through nutrition. The ProLon fasting mimicking diet, or FMD, represents the culmination of his life’s work.

Fasting provides many clinically proven benefits, including promoting regenerative changes – such as stem cell rejuvenation, In addition, fasting positively affects a wide range of markers that contribute to aging. However, fasting remains challenging for most people. The ProLon is a 5-day plant-based diet plan. This plan ensures that you get properly nourished as it tricks your body into believing it is in a fasting state. You see, you don’t have to starve yourself for days on end to reap the benefits of fasting. Your body simply must think you are.

With the ProLon FMD, your body gets all the benefits of the stem cell-based rejuvenation of a 5-day fast. Plus, you get to eat what they call “real food.” And, no costly supplements are required. The pre-packaged soup mixes, bars, and energy drinks contain all of the necessary macro and micronutrients to fortify your fast.

However, because supplementation is increasingly necessary in our modern world, I dedicated an entire microsite medical-grade nutraceuticals. I routinely recommend supplementation with medical-grade products to my non-fasting patients. If you’re as confused as most of us about which vitamins matter most, you can learn more here.

 

The Fasting-mimicking Challenge – What to expect on Day One:

A few weeks ago, my team and I put the diet from the smart people at ProLon to the test. Some of us fared better than others but we stuck it out and completed the fast. I’ll be honest, the first day was a little rough for us all – primarily, because we didn’t know what to expect. Day 1 is critical though, as your body transitions into burning fat and the beginning of cellular optimization. Once you make it through the first day though, you begin to notice real change – in the way you feel, look, and even think. As with any diet, the ProLon is best when conducted under a doctor’s supervision.

 

8 Ways Fasting Will Change Your Life:

1. You will lose weight

The ProLon is the fastest way to lose fat – especially dangerous belly fat – while, at the same time, protecting lean body mass. Based on $38 million of funding and decades of research, the FMD is the only diet patented to eliminate dangerous visceral fat. The fat that accumulates around the abdominal organs, our visceral fat, is strongly correlated with scores of serious disease risks, including heart disease, cancer, and dementia. By Day 2 of the FMD, your body is switching to fat burning mode. And it’s not just any fat that’s going down; but, the bad kind around your midsection. Even people of normal weight can harbor harmful amounts of this hidden fat beneath the abdominal wall. Periodic fasting is the only proven diet to attack visceral fat.

2. Your energy will skyrocket

During periodic fasting, many people report feeling energized and on the top of their game – as was the case with me and my team. Because you are burning fat rather than the fuel reserves stored in your muscles, your muscles perform better and your energy levels soar. Remember, even though you may feel great during these five fasting days, you should not exercise. No matter how jazzed you feel. This energy surge is not limited to the fasting days: my team and I are all still performing at higher levels.

Fasting will make you feel like a kid again – mo matter what your age.

3. You will sleep like a baby

Lots of activities feel better on an empty stomach – sex, exercise, and sleep are the big ones. Because the FMD initiates stem cell regeneration, a higher percentage of your cells are performing in an optimal manner while you’re fasting; this translates into better sleep patterns. When your brain and body cells are performing at their best, you achieve more restorative sleep. Who doesn’t want that?

4. Your skin will look amazing

As you progress along the fast, stem cell-based regeneration continues and the body is rejuvenated from within. As you eliminate toxins from your body, you can see the benefits in your skin and even your hair. Why? We store the majority of our toxins in fat cells. Periodic fasting detoxes the skin as it purges the toxins from the underlying supporting fat cells. Anecdotally, my team and I noticed an improvement in the appearance of subcutaneous fat and a reduction of cellulite, as well. We were thrilled by this unexpected boon.

5. You will have better sex

Like sleep, sex is better on an empty stomach. Plus, once you lose that visceral fat around your midsection, you’ll be  more confident in your naked skin. Your core will not only look better, it will also function better. No matter who’s on top, that extra core strength will intensify your performance. And that extra energy that I mentioned? It makes all the difference – in and out of the bedroom. Having more sex not only extends your longevity but has a multitude of mental and physical health benefits. You can learn more about them, here.

6. Your risk of disease will drop dramatically

Periodic fasting prevents a myriad of diseases. But, that’s not all. It initiates the improvement of chronic disease by lowering blood pressure and cholesterol, controlling glucose, and decreasing rates of all kinds of cancer. Furthermore, fasting lowers markers of inflammation for overall wellness while preventing age-related muscle and bone loss. Periodic fasting even builds your resistance to Alzheimer’s. In my opinion, there is nothing better you can do to promote disease-free longevity than incorporating periodic fasting into your lifestyle.

7. You will have a clear head

Ever experienced brain fog after eating sugary starch foods? Fasting fixes this, too. While fasting, your mental performance is enhanced and you’ll notice greater focus and clarity. In addition, through the process of fasting, you develop a better understanding of your body and an ability to recognize both when you are truly hungry and when you reach fullness. Often, when we think we’re hungry, we’re actually thirsty – the ProLon is incredibly hydrating so you rarely get such mixed messages. Fasting puts you on the road to achieving that elusive mind-body connection – and, this time, you will stay on it.

Fast for longevity: live longer to do more of what you love.

8. You will live longer

You have probably heard lots about how stem cells can prolong your life. What you may not know, however, is that, as people age, stem cells lose their ability to regenerate. This age-related loss of stem cell function can be reversed by a 24-hour fast, according to a recent study by biologists from MIT. Because the ProLon enables a 5-day fast, you get 5 times the benefit. Meanwhile, the FMD activates stem cell-based renewal as well as the clean up of aging and damaged cells. These cellular processes hold amazing anti-aging benefits that extend your lifespan along with your quality of life.

How often should you do the diet?

The benefits last well after the 5 fasting days end. Stem cell-based rejuvenation continues for 2-3 days once you complete the ProLon FMD. Then you may gradually return to your regular healthy meal plan. How often you repeat the cycle depends on a few factors. These include your body weight, baseline markers and health measurements, and the evaluation and recommendations of your health care provider:

  • High risk individuals: 3-12 times a year depending on condition
  • Low risk or healthy individuals: 2-4 times a year

Here in my office, a smaller group of us just completed our second cycle of the ProLon. This time around, we found the fast more than doable. Our energy elevation and mental focus improvements were exponential during cycle 2. Plus, the additional weight loss delighted us all. As for unexpected benefits? A marked decrease in anxiety and simultaneous increase in our ability to handle the stressors of our fast-paced workplace.

Would I recommend the ProLon FMD to my patients?

I would and I do. Longevity science is the future – I want them to be there.

 

 

 

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