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.
Optimizing testosterone levels impacts multiple aspects of men’s health. With Testosterone (T) deficiencies men can experience weight gain, low energy, low libido, depression, loss of motivation, decrease in muscle mass and decrease in stamina. Optimal T levels enhance cardiovascular health, improve brain function, and lead to better body composition. Continue reading
WHAT CAN I DO TO NATURALLY BOOST MY TESTOSTERONE AND GROWTH HORMONE LEVELS?
Our lifestyle choices can greatly impact our hormone production.
I frequently see male patients in my office with hormone imbalances that are the result of poor diets, sedentary lifestyles, high-stress levels and poor sleep patterns. Continue reading
I eat a low-fat diet, full of whole grains, yet I can’t lose weight? Is it my metabolism?
A common misconception is that eating fat makes us fat and eating a low-fat diet will promote fat-loss. In reality, a low-fat diet, especially combined with processed carbohydrates such as grains, will actually promote fat-storage and weight-gain. Continue reading
We all know the risks of a sedentary lifestyle. Inactivity accelerates the aging process. When we are inactive we lose muscle, gain fat, and lose bone. We increase our risk of inflammation, heart disease, dementia, diabetes, and cancer. Our metabolism slows, hormone levels drop, mood sinks, and we become progressively more unhealthy. Continue reading
Telomeres are the protective caps at the ends of our chromosomes. They are the biological clocks of our cells. Each time our cells divide and our DNA is replicated, we lose some telomere length. Telomere length is a marker of biological aging. We age as our telomeres shorten. Telomere shortening is involved in all aspects of aging and chronic disease.
If we could maintain telomere length we could prevent cellular aging! If we accelerate the shortening of our telomeres we accelerate aging. If we slow the rate of telomere shortening we slow the rate of aging. Research reveals that our lifestyle choices impact the rate of telomere shortening, and as a result, our rate of aging. Continue reading
As we age, certain hormone levels decline, creating hormone imbalances that increase our risk of many degenerative diseases. These hormone imbalances and deficiencies accelerate the rate of aging.
As women age, they produce less estrogen, progesterone and testosterone hormones. As men age, they produce less testosterone and frequently produce excessive estrogen. In addition, both men and women often produce less HGH (growth hormone) and DHEA (dehydropieandrosterone).
It is crucial to acknowledge that insufficient levels of some or all of these hormones result in hormone deficiency states that will adversely influence health and aging. Continue reading
We are all familiar with the “fight or flight” response to a stressor. This well-known stress response is activated automatically by our body to help us through any stressful situation. When we are exposed to a physical or emotional stress, our sympathetic nervous system is turned on and stimulates our adrenal glands to pump out epinephrine, norepinephrine and cortisol. These hormones released from the adrenal gland help us acutely to survive the stressor at hand. The stress hormones help focus our attention, heighten our senses, increase our heart rate, increase our blood pressure, and rapidly mobilize energy for fuel. The stress response arms us for action.
The activation of the stress response gives us what our body needs to utilize immediately, whether we choose to “fight” or “run like hell”. Our chances of surviving any stressor are contingent on the activation of this acute stress response. After the stressful event, our body is able to recalibrate stress hormone levels and allow us to return to our baseline. The stress response works extremely rapidly to activate our nervous system, immune system, cardiovascular system and metabolism. After the stressor, when we relax, our body is able to activate the relaxation response and take us off “high-alert ” status. Continue reading
Mitochondria are the energy producing structures inside our cells. They are traditionally referred to as the “powerhouse of the cell”. Think of mitochondria as small furnaces inside our cells that burn food to produce cell energy. The cell energy produced is called ATP (adenosine triphosphate).
All cells vary in the number of mitochondria they contain. Amazing as it is, inside the trillions of cells in our body are located anywhere from 50 to 2500 mitochondria per cell. Ninety-five percent of cell energy produced occurs in the mitochondria. The high energy producing cells of the heart and brain contain the highest density of mitochondria.