February 10, 2019

Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between eating and fasting -- NOT focusing on calorie counting. Research has shown it can increase rate of fat burn and benefit heart health.

Here is a sample schedule of what I typically follow for intermittent fasting.
(If you have any concerns check with your primary care physician. This is not recommended for
pregnant or breastfeeding women.)

February 6, 2019

Magnesium Deficiency

The number one nutrient deficiency I see is magnesium. Magnesium is one of the most prevalent elements in the human body and is involved in over 300 metabolic reactions. It's also the first thing to be depleted when someone is stressed out.
Signs you are deficient:
Muscle spasms
Poor sleep
The average person should be getting around 1000 mg of magnesium per day. If someone is eating pretty healthy they could easily get around 600 mg from their food, so it is suggested they supplement with 400 mg of magnesium on top of that. However, most people are not eating healthy so they can require more than 400 mg per day.
The more stressed out you are the more magnesium you should take.
The quality of the supplement makes all the difference. Cheap supplements will have fillers, less magnesium than is listed on the label and it will be less pure than higher quality products. You pay for what you get in the supplement industry.
I suggest a combination of magnesium from amino acids chelate, malate and citrate. We carry Anabolic Labs Clinical Magnesium that has this exact combination.
The only side effect of taking too much is loose stools, and if someone is depleted it's suggested that they take enough to hit this point and back it off slightly.

January 29, 2019

Sleep Is When Your Body Heals

Sleep is when your body heals. The less you sleep the more pain you will have.
“The results clearly show that even very subtle changes in nightly sleep — reductions that many of us think little of in terms of consequences — have a clear impact on your next-day pain burden,”
1. Sleep more in the winter
2. Create a routine and go to bed around the same time each night.
3. Take magnesium before bed
4. Keep your room below 70 degrees5. Block out as much light as possible.

January 20, 2019

Chronic Pain and Medication

Chronic pain now affects 116 million Americans, and our medical system's first line of defense is powerful pain medications. This is a problem for a variety of reasons, but here are a few reasons that it's a ridiculous route.
1) Pain pills don't do anything to fix the problem, they only cover it up. For example, why fill your car with oil when you can just disable the oil light on your dash?
2) Powerful pain killers take away the pain, but they can also cause serious addiction problems - the destruction of health, relationships, and death.
It is not always the doctor's fault either. Patients need to take responsibility for their own health. You need to be your own advocate.
If you keep going to your doctor for chronic pain but haven't tried to make a change in your lifestyle (nutrition, stretching, posture, chiropractic, massage, acupuncture), you're exposing yourself unnecessarily to the risk opiods bring.

January 19, 2019

False Food Labels

Food label alert: Don't fall for it!

"Organic, Turmeric, Probiotics, Natural" they

are all buzz words companies will use to try to get you to buy their products. "These must be healthy, they have turmeric and probiotics and those are healthy!"
Yes, these things can be healthy, but not when it's coming with a 23 gram (total carbs minus fiber) dose of sugar which is the same as what's in the same size serving of a sugary coke.
This product is also called "natural defense" making you think that it's going to boost your immune system, however research is very conclusive that consuming this this much sugar is actually going to instantly decrease your immune system and will far outweigh any of the benefits of the probiotics or turmeric. Get ready for a push of buzz words like these in unhealthy products to make them seem healthier.

Diet and Depression

Many people eat themselves into depression. Junk food and processed carbs increase inflammation inside the body and anytime normal metabolism is altered it makes you feel blah which can lead to depression:
"A pro-inflammatory diet including fast food, processed food, and refined sugar is associated with a 40% increased risk of depression according to a meta-analysis of 11 studies."
6 steps to reduce risk of depression:
1. Eat less processed carbohydrates
2. Eat more healthy protein
3. Normalize your vitamin D-3 levels
4. Sleep more during the winter
5. Move more sit less
6. Get adjusted

January 14, 2019

What Should I Eat?

Eat this.

There is and never will be a one size fits all diet, however the majority of people would do extremely well if they followed this image.