Blog posts about Fitness, Sleep & Lifestyle
Precision Medicine Protocol Success in Early Alzheimer’s
January’s news included a preliminary presentation (awaiting peer review prior to publication) of results from a randomized, controlled trial of the protocol from the earlier trial in which I was privileged to be one of the researching clinicians. In t …
Beyond Roughage: The Smarter Side of Fiber
Fiber! Yes, it’s “good” to eat fiber (while some people do very well on a no-fiber diet!), but I’d say the value is in what surrounds the fiber: the colors, antioxidants, micronutrients, and good flavors in well-selected, well-prepared fruits and veget …
Let’s Talk Hormones: A Diatribe (But a Useful One)
Okay, I’m confessing right up front: I have a few axes to grind. If you bear with me, I promise to share some solid information in a more balanced tone as well! I’m inspired to write by articles like the recent one in American Family Physician, titled …
The Metabolic Impact of Hormone Health
Why Estrogen (and Its Hormonal Sisters) Matter More Than You Think As women transition through perimenopause and into menopause, there’s more at stake than just hot flashes or irregular periods. The decline of hormones—especially estrogen, progesterone …
Optimizing Women’s Health Through the Menstrual Stages
Health is not just the absence of disease—it’s energy, vitality, focus, resilience, and joy. While biomarkers like cholesterol or glucose provide important insights, our experience of health is deeply personal and evolves throughout life—especially for …
Apollo Brain Pearl #3: Sleep Apnea
Sleep is so important for the health of our brains, it’s hard to know where to start: what function of sleep is the most important? Let’s take a look at the top four: Cleansing the brain of toxins and waste Storing experience as memories you can access …
Bone Health Thoughts
I have recently re-remembered one of my favorite bone-building tips… one kind of non-obvious bone-building food, a simple exercise, and a comment about lab tests. Bone-Building Foods Building bones starts with protein and—if you tolerate dairy—calcium- …
HIGH PROTEIN & NUTRIENT DENSE WAYS TO START YOUR DAY
If you follow the suggestions of DrDeborahMD, you know that she often recommends prioritizing a high protein diet. Her general recommendation is to have 1 gram of protein for every kilogram of your body weight daily. Many of our patients use resources …
Breast Cancer Prevention
October is Breast Cancer Awareness Month, and it has been a few years since we have devoted a newsletter to the topic. Breast cancer is the second leading cause of death in US women, and by far the most common form of cancer other than skin cancers. …
Wise Sleep Solutions
As I mentioned in Sleep Comes First, wise sleep solutions are the first step to solving any health problem related to inflammation or hormonal imbalance, and the first step is a good assessment. Are you sleeping 8-9 hours nightly, including at least 60 …
COLOSTRUM for newborns and … adults?
Imagine a newborn baby, suddenly exposed to the outside world after a completely protected life growing in their mother’s womb. Not entirely on their own, new babies are strengthened to interact with the world by a special food in early breast milk: Co …
CreatinG Health with CreatinE
Creatine is probably the most overlooked—yet absolutely essential—supplement to include in any plan focused on getting or staying healthy, especially if you are a vegetarian*. Spoiler alert: you should only read on if you want to be smarter, have bette …
Precision Nutrition and Your Multivitamin
When I was first applying my thoughts about nutrition and human physiology to my practice of medicine, it was called “Integrative Medicine”…but I just think it should be called “Medicine!” We did learn physiology in med school, though—must admit—not m …
No Gym, No Problem
Not having access to a conventional gym needn’t be a barrier to experience the benefits of resistance/strength training. In fact, there are many downsides to most facilities and many upsides to training at home, in a park and so on. One only needs a …
Bone Health
We don’t often think about them, but we can’t do anything without them. Our bones pretty much take care of themselves up to the age of “peak bone.” Throughout our lives, our bones are constantly “remodeling” – clearing out the old parts and replacing …
Move Your Bones
An exercise list for bone health “Structure determines function” is a cliché most of us have heard since as far back as we can remember. As such, we (the scientific community notwithstanding) often accept this as a truism even as it pertains to the hum …
Feed Your Bones
A shopping list for bone health Throughout our lives, our bones are working hard to be the best bones possible for the ease, comfort and strength of the entire body. Bone repair and rebuilding is an energy-demanding task that changes in intensity over …
Artificial Intelligence, where are we headed?
I spent the last ten days without wi-fi connectivity at my home—NOT by intention! I still had wi-fi at work and expected of myself the usual degree of work productivity. It drove me crazy!! I have decided that there are two possible explanations: I rea …
The Fountain of Youth
In honor of our virtual operations manager, Rachel Lee (well-known to many of you, who moved to Florida but luckily has stayed connected with our practice), let’s talk a minute about Florida. Old Florida of course had an indigenous presence long before …
Health Span and Life Span: choose both!
Part of the sorry coronavirus news is that the US life expectancy has gone down during the pandemic (and actually a bit before that as well.) Actually, one reason we were hit so hard by the pandemic is that we’ve not been effectively paying attention t …
Out With the Old… Brain Housecleaning!
Of course when you buy a couch, you have to find a way to get the old one out of the living room before you bring in the new one. Your brain is very similar: there is a clear mechanism for sorting memories into two categories, keep as permanent or disc …
Spotlight on Brain News, #2
I have two work stations for study and writing. About half the time I sit straight on a cushioned chair and face a desk-top computer; the other half of the time I stand in front of a waist-high level counter for reading, writing and (at the moment) com …
Spotlight on Brain News, #1
Have you noticed that it seems everyone is talking about the brain? Talk shows, human interest articles and medical research pop up in our newspapers and online newsfeeds on a regular basis. Every week there are new findings, new hopes, and of course, …
Sleep and Your Brain
Malcolm had struggled with sleep for years, and was finally happy: he had found a great sleep aid available at his local drug store, a product that seemed to help him get to sleep and stay asleep quite regularly. I discovered Unisom™ on his list of med …
Three Times Thirty: Aging with Grace and Protein
Do You Have Insulin Resistance? I have written before about sarcopenia which I see as an increasing problem among folks as we age, seriously impacting quality of life when it becomes advanced. We naturally lose muscle bulk (and effectiveness) as we age …
DIY Memory Health: Part 3 of 3
Recently in the news one of the online brain exercise programs announced some great results using brain training games to prevent Alzheimer’s. The current study was a re-analysis of former data collected from observing almost 3000 healthy older adults …
DIY Memory Health: Part 2 of 3
How is your brain rejuvenation program going? In the first article, I described the basic lifestyle habits associated with improved and maintained brain function. Let’s talk more specifically about each step and where to go from here. Anti-inflammatory …
DIY Memory Health: Part 1 of 3
There’s a lot you can do to enhance your own brain and memory health. Memory can be improved by paying attention to details of diet and lifestyle, as well as taking some crucial supplements. To make things simpler for you I’ll divide up these issues in …
Feed Your Brain
Everything we put in our mouths affects the health of our brains. What we are learning now is that sweets don’t appear to be good for our brains, while healthy fats are excellent brain food. The whole story, however, gets much more complex than that. G …
Blog Categories
Lifestyle Changes, Memory ApoE, Insulin Aging, Protein Fasting, Insulin, pre-diabetic Brain loves ketones, Fine Tuning Brain Health Anti-inflammatory, Brain Food, Brain Recovery Brain Food, Fish Oil, Lifestyle Changes Brain Diet, Brain Food, Brain Recovery
Type 2 Diabetes and the Brain
Did you know that researchers find an utterly clear and repeatedly confirmed connection between eating too much sugar (it’s less than one might think!), keeping too much of it in our blood (happens naturally as we age), and then cluttering up our brain …