Muscle is a critical component of our body composition. Our body composition consists of fat, muscle, bone, organs and water. Muscle could be called the “strong and silent” component. I liken it to valuable real estate that we need to preserve and maintain over our lifetime. Unfortunately, aging and suboptimal lifestyle decisions can destroy this precious real estate. We must actively intervene to protect, build and sustain our muscle mass. Continue reading
Remarkably, science has shown that, contrary to previous, long-held dogma, we have the ability to create new brain cells throughout our lives via a process called neurogenesis. Yes, we can grow new brain cells even as adults! (Go ahead, text your kids, you are getting older AND getting smarter!)
Neurogenesis occurs utilizing a naturally occurring protein in the brain called BDNF, Brain Derived Neurotrophic Factor. Continue reading
As we progress with the mitochondrial makeover series, we realize how mitochondria enhancement contributes to renewed health and vitality. As an added bonus, mitochondrial optimization leads to improved hormone production and balance.
Enhancing mitochondrial function and biogenesis with nutritional ketosis, intermittent fasting, high-intensity interval training and targeted supplementation, plays a tremendous role in hormone production and hormone balance. Continue reading
As we progress with our dietary adjustments, we are ratcheting down our processed carbohydrate consumption and adding healthy fats to our diet. With a major goal of avoiding or at least minimizing the consumption of all processed foods, we naturally migrate towards a nutrient-dense, real-food diet, such as a Paleo or ancestral diets. Basically, eating foods available in nature that a caveman could hunt, fish, pick or find. That’s right, it’s so easy even a caveman can do it! Continue reading
FAT BURNING FOR OPTIMAL ENERGY PRODUCTION
What diet adjustments should we make to ramp up our fat-burning metabolism?
STEP 1: DECREASE PROCESSED CARBOHYDRATE CONSUMPTION: Continue reading
Anyone interested in more energy and youth?
In the next several blog posts I am going to discuss our bodies energy production and what we can do with lifestyle interventions such as diet, exercise, nutritional supplements, and hormone optimization, to increase cell energy production.
When we ramp up cell energy production, we enhance our metabolism, burn fat better, and improve our energy levels, mental focus, mood, and body composition. Continue reading
There are a multitude of erosive forces in our bodies that accelerate the pace of the aging process. Many facets of our lifestyle directly influence these erosive forces; such as our nutritional status, activity level, sleep quality, stress levels and hormone balance, to name a few. Of these, none is more influential than our dietary choices. This knowledge is empowering. What we eat on a daily basis and the nutrient quality of the foods we choose can undoubtedly influence how well we age! Continue reading
To lose weight you need to “EAT LESS AND EXERCISE MORE”
To lose weight you need to “CREATE A CALORIE DEFICIT”
To lose weight ‘CALORIES OUT MUST EXCEED CALORIES IN”
To lose a pound of fat you need to “CREATE A 3500 CALORIE DEFICIT BY EATING LESS AND EXERCISING MORE”
To lose weight “YOU NEED TO FOLLOW THE LAWS OF THERMODYNAMICS”
To lose weight “EAT WHAT YOU WANT, JUST BURN OFF THE CALORIES WITH MORE EXERCISE”
To lose weight “YOU NEED TO EAT LESS FAT BECAUSE IT’S HIGH IN CALORIES”
Following this advice usually leads to frustration, fatigue, failure and, hold your calorie-counter,….. WEIGHT-GAIN! Continue reading
Yes, women produce testosterone and it plays a pivotal role in their overall health and well-being. Women produce testosterone primarily in the ovaries, and secondarily in the adrenal glands.
At what age do women benefit from testosterone therapy?
Generally women produce lower testosterone levels starting in their later thirties/early forties.
Women on birth control pills can have suppression of their natural testosterone levels so as a result may qualify for testosterone therapy at younger ages. Continue reading
1) EAT LESS, EXERCISE MORE, TO LOSE WEIGHT
WHY NOT: This advice implies that if you are overweight it’s simply because you eat too much and don’t exercise enough. Most people will not effectively burn fat following this advice. We need to eat LESS processed-food and eat MORE healthy-food. We need to exercise MORE efficiently but NOT excessively.
INSTEAD: Eat more nutrient-dense food and avoid processed foods. Focus on high-quality proteins, fats and low-glycemic carbohydrates to balance blood sugar and promote fat burning. Eat Paleo. In addition, promote fat-burning metabolism with short-duration, high-intensity exercise.