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Archive

Monthly Archives: May 2016

May 30, 2016

The estrogen window | Mache Seibel

Dr. Mache Seibel is a leading expert on women’s wellness, estrogen, and menopause. He is also the editor of My Menopause Magazine, creator of mymenopause.com, and the author of The Estrogen Window.

Dr. Seibel explains that many once thought that having too much estrogen could lead to breast cancer. This was actually the result of a misguided study from 2002 called the Women’s Health Initiative. Though this was supposed to be an age-matched, controlled study, that was not the case, which led to inaccurate information being produced and disseminated.

Since then, other studies have refuted these findings by showing a 23% lower risk of breast cancer and heart disease, and a 25% lower risk of dementia in those who take estrogen. For those who enter menopause early and don’t take estrogen, they have shown to have a 70% increased risk of dementia. Lowering the risk of osteoporosis is another benefit.

Dr. Seibel explains that the benefits of taking estrogen are evident when estrogen is taken at the proper time or during the estrogen window. This is a window of opportunity where women can optimize their treatment, which begins with the onset of menopause. After all, the timing of menopause among women is quite varied. Five to 10% of women go into menopause before age 45, though the mean age is 51.   However, symptoms can start up to a decade before menopause begins.

When women begin taking estrogen at the time of menopause, they can lower the risk of chronic illnesses and see the potential for the greatest benefit. To see where you are in menopause, take a quiz at www.menopausequiz.com. You can also get great feedback and tips at this site. To connect with Dr. Mache Seibel, visit his website at www.drmache.com or learn more about The Estrogen Window at http://www.estrogenwindowbook.com/.

 

The menopause solution | Dr. Stephanie Faubion

May 27, 2016

Vision for life | Dr. Meir Scheider

Dr. Meir Schneider is the founder and head teacher of the School for Self-Healing in San Francisco, and the author of Vision for Life. Dr. Schneider was born blind and taught himself to see, and now shares his remarkable findings and results regarding vision and eyesight.

Dr. Schneider explains that your flexibility and strength, including that within your eyes, depends on you. As people have begun staring at computer screens and using fluorescent lights over the years, eyesight has declined. In the 1970s, 25% of children wore glasses. This figure is 48% today.

To combat this, Dr. Schneider explains that there are nine principles of vision that people can improve to aid their vision. First, Dr. Schneider states that people are not relaxing their eyes enough. Emotional tensions and overstimulated vision can cause fatigue of the visual system. Palming is a technique that can be used to relax the eyes.

Dr. Schneider recommends not wearing sunglasses, as they tend to weaken the pupils. He also suggests looking into the distance for four to six minutes at a time throughout the day. This is a great way to prevent cataracts and drain fluid from the eyes. People should also pay more attention to visual details and their periphery. Balanced use of each eye is also important.

People also need better blood flow to the eyes. Unless there is enough blood flowing to the optic nerve, brain, and the whole visual system, the eye exercises will not be successful and vision may be hampered.

To improve overall vision and eyesight, Dr. Schneider recommends blinking often, taking frequent breaks from the computer, and integrating the periphery. Never strain to see. Rest your eyes on a regular basis by rubbing your hands over the eye orbits and visualizing darkness. Don’t let fatigue build up throughout the day. Look out into the distance. These practices will give the eyes life again. To learn more about Dr. Meir Schneider or his book, visit www.self-healing.org.

 

Movement for self-healing | Meir Schneider

May 25, 2016

Self-made wellionaire | Jill Ginsberg

Jill Ginsberg is a health coach, speaker, a mother of three children, and the author of Self-Made Wellionaire. Jill originally worked in brand management, but nutrition became her passion. She started studying nutrition and began her coaching practice.

In her book, Jill applies corporate MBA strategies to everyday concepts. She advocates for using these proven tools to become the CEO of your own life. While many strive to be a self-made billionaire, Jill explains that to be a self-made wellionaire is to be rich with energy, health, purpose, and joy.

In one example, Jill explained that the popular SWOT analysis in business can be applied to your health. This tool is used in the beginning of a project or undertaking to understand the environment you’re entering. As you examine the strengths, weaknesses, opportunities, and threats as they apply to your health, you’ll have a clearer picture of how to obtain your wellness goals.

Jill explains that time management is also important. Many people claim they cannot work out because they don’t have time. If you have a plan, then you have the time. People don’t hold themselves accountable in their personal lives, but yet they are capable individuals because they succeed with the same tools in business world. In the end, if it matters, you’ll make the time.

Anticipation is also key. You need to think about where plans are likely to go wrong. Try to stay one step ahead. Develop contingency plans for your fitness and healthy eating by managing your risks and planning responsibly. Take charge of the situation and stay in control.

Energy is another factor that can get in the way. To maximize energy, dig into every component of your wellness. Come up with four or five areas where your energy isn’t where it should be. Take small steps to correct your energy and start feeling better.

It takes a total commitment when it comes to self-health. If you’re not willing to commit, nothing else is going to matter. To connect with Jill or learn more about her book, Self-Made Wellionaire, visit www.jillginsberg.com.

 

Healthy habits | Dr. Cris Beer

May 23, 2016

Naked in 30 days | Theresa Roemer

Today we meet with Theresa Roemer and discuss her new book Naked in 30 Days: A One-Month Guide to Getting Your Body, Mind and Spirit in Shape.

 As background, Theresa Roemer is an author, media personality, entrepreneur and small business owner based in Houston, Texas. Her passion for health started at a young age. As a child Theresa was diagnosed with rheumatic fever many times over, which caused her to have a heart murmur; she was sickly and her doctors diagnosed her with a lifetime of physical constraints. Determined to prove the doctors wrong, Theresa began her lifelong journey to stay active, healthy, and physically fit. Theresa took the U.S. Open title in bodybuilding at the age of 40, and held the titles of Mrs. Houston U.A., Mrs. Texas U.A., and was the 1st runner up for Mrs. United America concurrently.

Theresa feels that anyone can do anything for a period of 30 days, and if you put yourself on this plan, you will find that you change your approach to food and exercise, as well as your relationship to both.   Before you know it, you will be standing naked with yourself and proud of who you are and how you got there.

Based on her years of experience as a personal trainer and body builder, Theresa covers diet, exercise, hormones, meal plans and recipes. She lays out her plan in a day-to-day guide that also includes the mental and spiritual aspects of taking care of your health and well-being.

Additional information about Theresa and her new book Naked in 30 Days can be found on www.theresaroemer.com.

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Nakedin30days.com

 

Warrior | Theresa Larsen

May 20, 2016

Understanding macros

Understanding macros is an important component to determining how you should be fueling your body. There are three core macros: protein, carbohydrates, and fat.

One gram of protein has four calories. Think of protein as the building blocks for muscles. If you don’t eat enough protein, your body will take muscle it believes you don’t need and apply it to other areas. Consuming excess protein is also not a good approach, as the excess can be stored as fat.

One gram of carboyhydrate also has four calories. For each gram consumed, the body will try to use those carbohydrates for energy. Simple carbs will be turned into blood sugar and used to fuel movement. However, if the body gets too much, it has no option but to store the excess as fat.

One gram of fat has nine calories. Fat is the first macro that your body will use for energy. This process forms ketones, which are also used for energy. So one gram of fat provides a great deal of energy, more so than that of the carbohydrates or protein.

A high fat, low carbohydrate perspective is popular because fat cannot be stored as fat, while excess protein and carbohydrates can become fat. While your body needs certain levels of protein and fat, your body can function in a healthy manner without any carbohydrates. If you choose to eat carbohydrates, select fiber or nutrient dense foods like broccoli, kale, and asparagus.

In the end, there is no one size fits all solution for everyone. Each body is unique and its needs can even change daily. By understanding macros, you can focus on getting the proper nutrition that will allow your body to thrive, not just survive.

 

 

Should I take protein supplements post-workout?

May 18, 2016

How to be here | Rob Bell

Rob Bell is a New York Times best-selling author, spiritual teacher, and the author of How to Be Here. His book discusses what it means to be present and give the best to your life.

Rob explains that he often meets people who want to be more courageous, fit, or have a better life. Thought it can be overwhelming, you have to break it down into what you can do today. Start with what’s in front of you. You don’t have to get all the way down the road. You only need to take one step today. As you keep taking steps, you’ll eventually end up further than you ever thought possible. It’s a mental battle to keep it simple and clean, but in the end, you’ll learn that you’re capable of so much.

One memorable quote from the book read, “We rob ourselves of immeasurable joy when we compare ourselves with what we don’t know about someone else.” The truth is, you have no idea what that other person has been through. You have your own path, and all you can do is take the next step on the path you’re on. You have a limited supply of energy. When you spend part of your time and energy comparing yourself to someone else, this is energy that could have been better spent on your own path. You must become a steward of your own energy.

The book’s main focus is explaining that being present matters. You don’t need the regret of past or worry about the future to cloud the current moment. It is interesting enough to be right here and nowhere else. There is a wonder and mystery to your own life. Though it’s easy to be a spectator to your own life, don’t disconnect from the joy of being alive.

To connect with Rob directly, visit www.robbell.com or find him on Instagram at @realrobbell.

 

Life on purpose | Dr. Victor Stretcher

May 16, 2016

We are 100! Best of the past.

To celebrate episode 100, we’re looking back on the top downloaded podcasts that included subject matter experts.

In episode 48, Julie Suzette dives deeper into mindfulness. She explained that you can condition the body to enable meditation and mindfulness. This could involve relearning how to breathe, which can be difficult, though you will learn to breathe in more deeply which can reduce stress. Yoga is also a great option for becoming more mindful, as there are many different styles of yoga to try, including hot yoga or restorative-style yoga.

We spoke with Jimmy Moore in episode 23, who discussed ketosis. Jimmy explained that ketosis is when you allow your body to become a fat burning machine rather than sugar burning machine. To shift to fat burning, you should get rid of sources of sugar, so the body can run efficiently on fat and a byproduct of fat called ketones. Obviously losing weight is a benefit of ketosis, but it also decreases your hunger. Your mood can stabilize, allowing clear thinking. Energy levels can also improve in ketosis.

In episode 74, Dr. Vincent Pedre discussed the microbiomes of our gut, which includes trillions of bacteria. Depending on the type of food you eat, you have the potential to grow bad bacteria in your gut. Because of this, the biggest source of healing starts in the kitchen. What we eat actually controls how genes are expressed. Our health is in crisis because the root of many diseases is inflammation from our gut.

In episodes 53 and 58, Dr. Michael Greger explained the positive effects of a plant-based diet, especially in regards to preventing and even reversing heart disease and Type 2 diabetes.

In episode 77, Dr. Jason Fung discussed the problem with obesity. He explained that long-term diets are the issue to solve. It’s not simply what we eat, but when we eat that makes a difference. It is helpful to make one’s diet intermittent and break the cycle of insulin resistance, which can lead to obesity.

To check out more of the 40+ Fitness Podcast, visit the Archive.

https://40plusfitnesspodcast.com/150

May 13, 2016

Healthy brain happy life | Dr. Wendy Suzuki

Dr. Wendy Suzuki runs an interactive research lab in NYC, is regularly interviewed in the media, lectures nationally, and serves as reviewer for neuroscience journals. She is also the author of Healthy Brain Happy Life. In her book, Dr. Suzuki details how her skills as a scientist helped her to improve her own life. She used neuroscience to change her life, which also changed the way she practiced science.

Dr. Suzuki explains that exercise is a critical component of being a healthy human. We know about the positive physical effects of exercise, but it also has a positive effect on the brain.

Engaging in exercise can improve mood function. After a good workout, you may notice being in a better mood. This is due to an increase in the neurotransmitters that usually decrease during a depression. Exercise also leads to an increased attention span. It has showed improved function with acute or long-term exercise. And perhaps most importantly, exercise stimulates the birth of new brain cells that are critical for long-term memory.

An interesting thought to consider is whether movement itself has any impact on one’s memory. One technique is the idea of a memory palace, where you visualize a space you’re familiar with and mentally walk through it while placing different items in different rooms that you need to remember. This works especially well with lists of items that should be remembered in order.

To improve your brain health through exercise, Dr. Suzuki recommends following these three tips:

  1. Engage in a regular form of exercise you enjoy. This will put you in a great mood and improve your memory.
  2. Find a regular meditative activity. This will cause positive brain changes and decrease your stress.
  3. Engage in altruism as a great way to increase dopamine in your brain.

While exercise won’t fully cure any memory degradation over time, it can help to delay this by strengthening the brain. To contact Dr. Wendy Suzuki or learn more about Healthy Brain Happy Life, visit www.wendysuzuki.com.

 

2 weeks to a younger brain | Dr. Gary Small

May 11, 2016

101 homemade products | Jan Berry

In today’s episode, we are joined by Jan Berry, the author of 101 Homemade Products for Skin, Health and Home.   Jan is also the writer and photographer of the blog, The Nerdy Farm Wife.   She is also a contributed to HobbyFarms.com and Natural Herbal Living Magazine.

Jan talks about her background and inspiration for her creative ways to turn herbs, flowers and other garden plants into beautiful, fun and practical products. She discusses how she’s especially fond of finding fun and practical uses for weeds and otherwise overlooked plants, such as dandelions.

Homemade products are featured that are easy to make and use commonly found herbs, flowers, oils and other natural ingredients. Going green has never been easier or more affordable.   Local, natural ingredients are key to making something beautiful, effective and good for you and your family.

Jan describes herself as a serial hobbyist with many interests, yet her blog has morphed into a place where she shares soap making ideas and tips along with herbal recipes and natural DIY body care projects. Learn and explore more about Jan Berry’s 101 Homemade products for Skin, Health and Home at the Nerdy Farm Wife website.

https://thenerdyfarmwife.com/

Ayurveda meets western medicine with Dr. Kulreet Chaudhary

 

May 9, 2016

The big book of kombucha | Hannah Crum

An industry journalist and author, today we talk to Hanna Crum, author of The Book Book of Kombucha. Hanna is also known as the Kombucha Mama, and founder of Kombucha Kamp, the most visited website in the world for Kombucha information, receipts and advice. KKamp’s mission is to “change the world, one gut at a time.”

The health of our gut is an important foundation for a healthy lifestyle. Ancient humans always incorporated fermentation into their diet because of the lack of modern practices such as refrigeration. Kombucha has been undergoing resurgence as the concept of gut health is in the wellness spotlight.

So what is Kombucha?   It is a fermented beverage made from tea.   A starter culture of bacteria and yeast is added which increases the nutritional content of the beverage. Just like other fermented foods, Kombucha brings billions of self-perpetuating beneficial bacteria to your gut. It is available at health food stores, mainstream grocery and retail stores, and it is also easy to make at home. A lifetime supply can be made from one fresh, healthy culture.

Learn more about Kombucha and its gut health benefits from Hanna Crum who is an industry journalist and Master Brewer. She directly mentors thousands of new and experienced Kombucha brewers and provides consultation services for Kombuchs start-ups since 2007.   Along with her partner, Alex LaGory, their reporting has been featured in BevNet, Beverage Specrum Magazine, Whole Life Times Magazine, Los Angeles times, Elephant Journal, Vital Juice and mother others while her instructional video series with E-How/Expert Village has racked up over 1 million views.

Kombuchakamp.com

Store.kombuchakamp.com

 

101 homemade products | Jan Berry

 

May 6, 2016

Carey – dealing with setbacks

In this episode, we talk with Carey who has been successful in her health and fitness endeavors. Along the way she has had key learning points, so let’s talk with her about her successes and dealing with setbacks.

Carey’s mantra is “slow and steady” is the way to go, as it establishes good habits.   She did not find it discouraging; rather she made a commitment to change.   She did this by hiring a personal trainer.   This also took a while as she had to find the trainer who was in sync with Carey’s personal goals and approach to fitness.   She also experimented and found the right cardio training for her, as she is not a fan of running, walking, swimming and other forms of cardio.   She finds cycling has helped to reshape her body and she enjoys the peacefulness of the experience.

We discuss how finding that activity that you enjoy makes you connect with the exercise and your passions, which drive you to pushing yourself to a higher fitness level.

Carey’s journey was interrupted from time to time with health issues.   She tried to not let it discourage her, despite having put on some weight. Again, her approach is to get back on the slow and steady pace of eating better and incorporating exercise into her daily routine. Her approach with nutrition is through whole food, and has developed a palate which enables her to continue a lifestyle that has eliminated sugary soda, condiments etc.

Carey has been successful in so many ways, particularly with dealing with setbacks, yet she always maintains a positive attitude. We wish her continued success in her health and wellness journey.

Nelson finds crossfit

May 5, 2016

The age fix | Dr. Anthony Youn

Dr. Anthony Youn is a nationally recognized board-certified plastic surgeon. He is a leader in field of plastic surgery and has been featured on GMA, Today, and CNN, just to name a few. He is also the author of The Age Fix.

The Age Fix examines typical aging concerns and offers practical tips that don’t involve surgery.  In fact, the book is intended to be an avenue of information for people who don’t have access to a plastic surgeon. It is truly a head to toe guide, covering such typical issues as age spots, wrinkles, and saggy skin.

One typical area of concern is stretch marks. Dr. Youn explains that stretch marks are tears in the deeper part of the skin. Unfortunately, there is no way to erase them, though a fractional laser treatment can improve their appearance. Another issue is loose skin, especially after a dramatic weight loss. This can only be treated surgically.

Dr. Youn also explains that there are several factors that accelerate the aging process of our skin. The most detrimental is excess sunlight. Dr. Youn recommends applying SPF 30 sunscreen to your face every morning. Sunblock is best used on the body. He also recommends that children do not use sunscreen spray, as the ingredients may be problematic to their hormonal balance.

Smoking is another area of concern. Smoking decreases blood supply and circulation, leaving skin to appear wrinkled and without a healthy glow. The foods we eat can also have an aging effect. Excess sugar intake can cause inflammation, possibly leading to skin aging and acne. The worst food to consume is soda pop.

Finally, alcohol is another substance that is not recommended. One exception is a daily glass of red wine, as it contains helpful antioxidants that can combat free radicals. However, more than one glass can become detrimental.

If you exercise regularly and avoid these problematic factors that can age your skin, you can look younger without undergoing plastic surgery. To connect with Dr. Youn directly or to purchase The Age Fix, visit www.dryoun.com.

 

The bone broth diet | Dr. KellyAnn Petrucci

May 2, 2016

Elimination diets

What exactly are elimination diets? Believe it or not, they can actually be used to rebuild your health. Elimination diets involve removing all of the foods that could be causing you problems. In fact, you may have a sensitivity or allergy to some foods, but you may not even realize it. Once the food is removed from your diet, you are able to clearly see which foods may be causing you issues. This will allow you to craft a healthier gut and diet moving forward.

An elimination diet usually takes about four weeks. During that time, you will eat only fruits, vegetables, and meat—basically real, whole foods. You can try different tastes and textures to give you some variety. Write down how you’re feeling. Keep track of your results and reactions. Though it will be difficult, your gut will reset. Once this has occurred, you can begin reintroducing certain foods back into your diet in a responsible way.

When you’re ready to reintroduce eliminated foods, start with items you feel would be least likely to cause an issue. Consume a very small sample the first day. If you don’t have any issues, continue to consume that food for the remainder of the week. Each week, add a new food back in, but only one type of food per week. Do not add processed food or sugar back into your diet.

Why would you want to do an elimination diet? The main reason is a desire to be healthy. After going through an elimination diet, you will feel lighter and cleaner. You’ll be in tune with your body, as you’ll be actively paying attention to how it’s acting and responding to certain foods. You’ll have a full understanding of how all different types of foods affect you.

Doing an elimination diet is a great way to get healthy and build a strong microbiome. By learning what you can and shouldn’t eat, you’ll have a good nutritional blueprint for the future.

Get a happy gut | Dr. Vincent Pedre