We are designed to have 24-hour rhythms to our physiology and metabolism. Our bodies have an internal clock that we refer to as our circadian rhythm. This internal clock is influenced primarily by light exposure during the day and darkness during the night. Ideally, sunlight at sunrise “sets the clock” while darkness after sunset “winds the clock down.” We have a wake cycle, activated by light exposure, during the day and a sleep cycle, activated by darkness, at night. Many organs show daily changes in their function based on circadian influences. Genetic expression, which genes are turned on and which genes are turned off, is also directly influenced by circadian rhythms. In fact, thousands of genes change their expression according to circadian rhythms throughout the day and night. Continue reading “LIVING IN CIRCADIAN RHYTHM”
Tag: Exercise
WHY YOU SHOULDN’T COUNT CALORIES TO LOSE FAT
How many times in your life have you heard or read a version of the following?
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 “WHY YOU SHOULDN’T COUNT CALORIES TO LOSE FAT”
Testosterone Therapy for Women: FAQs
I didn’t realize women have testosterone. Where in the body is testosterone produced?
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 “Testosterone Therapy for Women: FAQs”
NOT so HEALTHY HEALTH tips:
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.
Anti-Aging Exercise
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 “Anti-Aging Exercise”
Aging Forces: Mitochondrial Dysfunction
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.
Aging Forces: Inflammation
Inflammation is part of our immune system and is required for healing and tissue repair.
Acute inflammation is the immediate, short-term response to an injury or illness. Acute inflammation results in increased blood flow to the area, increased white blood cell production and increased production of inflammatory molecules called cytokines. This acute inflammation response leads to redness, swelling, pain and warmth to the injured area. For example, after you sprain your ankle you develop swelling, pain, warmth and redness to the injured ankle. This acute inflammatory response improves the healing process and usually resolves spontaneously.
When you have an acute infection, such as the flu virus, the fever and body aches you experience are another example of acute inflammation. These symptoms resolve as you recover from the illness. Continue reading “Aging Forces: Inflammation”