Monthly Archives: January 2017

January 30, 2017

Using the telomere effect for better health with Dr. Elissa Epel

Dr. Elissa Epel is a renowned health psychologist and the director of University of California San Francisco’s Aging, Metabolism, and Emotion Center. She is also the co-author of a new book entitled The Telomere Effect. The Telomere Effect examines the role of telomeres in the aging process and provides information on how we can protect these telomeres and improve our quality of life.

Dr. Epel explains that all of our cells contain telomeres, which act as protectors to our genes. Over time, our telomeres are exposed to a sensitive chemical environment. This can cause telomeres to shorten, possibly leading to aging and disease. Rates of aging differ by the individual, as it based on our varying chemical makeup and lifestyles. We can slow the aging process by making positive lifestyle changes, which help to maintain or possibly extend telomere length.

One factor that can cause us to age faster is chronic stress. A threat stress response, which involves feeling that our physical self is at risk or in danger, is linked to a greater stress response with cortisol and inflammation. The key to altering this is through awareness of our stress and changing our response. Meditation helps people become observers of their thoughts. They are more equipped to be at peace and go with the flow.

Other factors within our body that can harm us include inflammation, oxidative stress, and insulin resistance. We can help to remedy these threats by exercising and eating whole, unprocessed foods and a vegetable heavy diet. The key is to make small changes that will add up over the years, making an overall difference in your cellular health and aging.

The Telomere Effect contains vital information and an action guide based on data from scientific studies. To learn more or take the Stress Response Quiz, visit http://www.amecenter.ucsf.edu/telomere-effect-book-release/.


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Aging well with Dr. Mark Williams

January 27, 2017

Better food for gut health with Pete Evans

Pete Evans is a renowned chef with a passion for healthy food. His new book, The Complete Gut Health Cookbook, includes information and recipes emphasizing a vegetarian style diet with a side of meat that works to improve one’s gut health.

In the book, Pete emphasizes a six-step approach to improving gut health. One critical step is targeting inflammation that is most often seen in people who are bloated or overweight. This inflammation is the first sign that something is wrong. To remedy this, people need get their bodies into a state where they can self-heal through eating the correct foods.

Another important aspect of enhancing gut health is improving the integrity of the gut wall. This is accomplished through removing inflammatory foods from the diet. The most common foods include grains, dairy, and legumes. Consuming foods such as bone broth and fermented vegetables can be beneficial in improving joint, digestion, and skin issues as well.

The book points out other helpful foods and related recipes. One such food is lemon juice. Lemon juice is helpful in healing the gut, especially when squeezed into a glass of warm water first thing in the morning. This can help to stimulate digestive acids and get the bile flowing. It also will not give you a false sense of energy like coffee and other sources of caffeine.

Other foods to consider in one’s daily routine include kombucha and water kefir, which contain beneficial probiotics. Pete also emphasized the importance of consuming offal, which is nutrient dense.

The Complete Gut Health Cookbook contains a variety of beneficial tips and inexpensive recipes that can improve your health. To connect with Pete Evans directly, visit peteevans.com.


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The bone broth diet | Dr. KellyAnn Petrucci


January 25, 2017

Eat wheat with Dr. John Douillard

Dr. John Douillard is a recognized leader in the field of natural health and the author of the new book, Eat Wheat. Though gluten-free diets are popular today, they involve significant risks, including an increased amount of mercury in one’s diet, more bad bacteria in the gut, and less killer T-cells. Dr. Douillard explains that wheat in its whole grain form actually has incredible health benefits.

Today, many try to chase their digestive problems by removing foods like wheat from their diet. Dr. Douillard explains that the issues are indicative of a greater problem; specifically, they do not have the digestive strength that they once did. To fix this, they must detoxify and reboot the lymphatic and digestive systems and avoid processed foods.

The consumption of processed fats can lead to congestion of the liver and gall bladder. Bile becomes thick and viscous. To reboot the lymphatic system, one’s bile function must be improved through becoming a better fat burner again. This can be accomplished by consuming bile-moving foods such as apples, beets, celery, and artichokes. Certain spices such as ginger and cumin can help the stomach produce acid and improve digestion. They can also help the liver produce bile and promote more pancreatic enzymes in the body. Foods containing antioxidants such as cranberries, cherries, and leafy greens are also helpful.

Dr. Douillard also points out the importance of avoiding grazing. Humans are better fat burners when they eat three quality meals per day, as the body burns fat to provide energy between meals. To connect with Dr. Douillard or to learn more about his new book, visit www.lifespa.com.

Eat Wheat – Grain Brain Debate

Eat Wheat

Episode 41: The Eat Wheat and Grain Brain Debate

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Is wheat poison?

January 23, 2017

11 Foods you shouldn’t be eating

Illness is often self-inflicted through foods we shouldn't be eating. When we consume these foods, they can have a negative impact on our overall health. However, we can take incremental steps toward better health by slowly removing these foods from our diet.

  1. Sugar – You should know by now that sugar is on the top of the list of foods you shouldn't be eating.  Try not to consume more than 25 grams per day, as sugar is a serious threat to overall health.
  2. Fruit juice – Juice has a lot of sugar. Consider eating a whole fruit instead.
  3. Tropical fruit – These are also high in sugar. Choose fruits such as berries, apples, or pears.
  4. Bread – This includes bagels and waffles. These are simple, processed carbs that will lead to a sugar spike.
  5. White rice and potatoes – These also tend to cause insulin spikes. In fact, potatoes can cause a greater insulin spike than sugar.
  6. High fructose corn syrup – This is commonly found in processed foods, which is detrimental to your body.
  7. Diet soda – Artificial sweeteners and chemicals cause inflammation and weight gain. The sugar and caffeine can also be addictive.
  8. MSG – This is a spice that makes food taste good, but it also causes cravings and inflammation in the body.
  9. Skim milk – Fat in the milk has been removed, which prevents the body from absorbing the vitamin D.
  10. Anything labeled low fat, healthy, gluten-free – These labels are largely marketing tactics and do not necessarily mean the food is healthy. Focus on the ingredients and macros in the food.
  11. Processed foods – Chemicals within these foods are intended to preserve the food for months or years, which is not healthy for your body.

Pay attention to the foods that you’re eating and how you feel. As you slowly begin eliminating some of the bad foods you shouldn't be eating, you will be sure to notice a positive difference in your health.


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How to shop for good food

January 20, 2017

Invincible Living with Guru Jagat

Guru Jagat is the author of a fascinating new book entitled Invincible Living, which presents practical applications of Kundalini yoga in everyday life. Guru Jagat believes that everyone can practice these yoga techniques, as there should be no barrier to entry. Everyone wants to feel better and have more energy, and can do so through learning these practices.

Guru Jagat explains that Kundalini yoga emphasizes the idea that we all have a deep supply of energy, intelligence, and creativity within us. The practices detailed in the book provide examples of ways that we can access this wealth of energy.

One specific part of your life that can be improved through these practices is sleep, an area with which many people struggle. If you deal with insomnia, a breathing meditation called Satanama may help you unwind to go to sleep or improve your ability to fall back asleep upon waking up. This breathing exercise ties into parasympathetic nervous system, which allows your body to prepare for sleep.

Guru Jagat also discusses the importance of a power nap on an 11-minute cycle, as it provides complete refreshment. This can be especially useful for women, who may benefit more from shorter naps. She recommends setting a timer, lying down on your back, and breathing deeply to let your system recalibrate.

Another important exercise is the healthy, happy, holy meditation. This practice aims to put a positive resonance into our psyche by replacing negative talk and self-criticism. This involves inhaling through the nose, holding your breath, and repeating, “Healthy am I, happy am I, holy am I” three times. Focus on the positive, connect with your breathing, and release the negativity.

Invincible Living will help you incorporate these simple practices into your routine to improve your life. To learn more, visit www.gurujagat.com.




Another episode you may enjoy:

Should I do yoga? | Julie Zuzek

January 18, 2017

The three monkey experiment

monkey experimentIn a widely known monkey experiment, three monkeys were put into a room with only a pole to climb and bananas at the top. The first monkey who attempted to climb the pole was sprayed with water, causing him to climb down. As other monkeys tried the same, the others learned to dissuade those who attempted to climb the pole. Even as new monkeys were introduced, the behavior to prevent others from climbing the pole had been learned.

Do you think this monkey experiment relates to human behavior?  Well, yes, it does.  Check out this experiment:

Both the monkey experiment and the waiting room experiment display a concept called conformity.

So, how does this relate to our health and fitness? The example speaks not only to peer pressure, but also the concept that if we don’t fully understand something, we may have preconceived notions for why we’re acting a certain way.

In the context of our health and fitness, we may not always agree with everyone’s viewpoint, but it’s always worth a listen. You may begin thinking about concepts differently. After all, no one paradigm will work perfectly for everyone. It’s simply a matter of finding what works best for you.

In 2017, think about why you are making certain health decisions. Are your decisions influenced by peer pressure or are they backed up by science? If you really want to fix a bad habit, you need to understand your triggers and why you’re feeling a certain way or why you do what you do.

Focus on educating yourself about your health and fitness. Apply what you learn and put yourself in a better position to achieve results through making smarter decisions. A strong mind game will get you to the finish line.

January 16, 2017

Keto tastes great with Maria Emmerich

Maria Emmerich is a nutritionist and best-selling author whose new book, The 30 Day Ketogenic Cleanse, includes both ketogenic information and recipes. She emphasizes a well-formulated ketogenic diet, and believes that if people try it for 30 days, they will feel amazing and will love the food.

Maria explains that ketosis is the process of transforming from a sugar burner to a fat burner through consuming moderate amounts of protein, healthy fats, and limiting carbohydrates. Making this transition will involve a sort of carbohydrate withdrawal for those who previously consumed a standard American diet. To manage this, Maria recommends ensuring appropriate hydration and possibly adding some salt to the diet, as our bodies will be lacking water and electrolytes. Simply find the right balance of all key nutrients.

Cutting out dairy products is also important, as it can cause allergies and raise blood sugar which can keep people from achieving their health goals. An overfeeding day is recommended once per week on the ketogenic diet. Consider boosting your calorie intake that day to 3,000, as this will trick the thyroid. Intermittent fasting is a natural state with ketosis, as it is a natural side effect of being satisfied. Mental clarity has also been associated with being in these fasted states.

Maria also recommends a detox from bad estrogens. Consistent alcohol consumption can cause estrogen dominance and may lead to restless sleep or anxiety. Chemicals in our makeup, lotions, and toiletries are also causing increased estrogen levels. These products should be avoided altogether to prevent the ingestion of these toxins which cannot be digested or eliminated properly.

To connect with Maria Emmerich or learn more about The 30 Day Ketogenic Cleanse, visit www.mariamindbodyhealth.com.

Another episode about ketosis you may enjoy

The scoop on ketosis with Jimmy Moore

January 13, 2017

The heart is more than just a pump with Dr. Thomas Cowan

Dr. Thomas Cowan is the author of a new book entitled Human Heart, Cosmic Heart, which introduces a new perspective on the role of the heart within the human body and how heart disease can be prevented.

Dr. Cowan explains that more than 90% of heart attacks are caused by a decrease in the tone of the parasympathetic nervous system. Too much stress, high blood pressure, and diabetes are just a few factors that can also diminish the parasympathetic nervous system. When this is combined with a buildup of lactic acid in the heart, acidification of tissues or a breakdown of cells occurs, creating a heart attack.

In the book, Dr. Cowan has included the six principles within the Cowan Heart Diet, which will influence the three causes of heart disease: plaque, deterioration of microcirculation, and an imbalance of the autonomic nervous system.

  1. Quality matters – Toxins can interfere with mitochondrial function. Eat fresh, local, and organic foods containing the best quality with the most minerals possible.
  2. How to eat vegetables – Eat proteins from animals, seeds and nuts for calories and fiber, and as wide a variety of vegetables as possible.
  3. Intermittent fasting – An overfed state leads to too much insulin, which can lead to inflammation. Instead, try intermittent fasting, which will put your body in an efficient state of hormonal balance.
  4. Macronutrients – Do not eat too much sugar in your diet. Eat a high amount of healthy fats and modest protein.
  5. Structured water – The structure of non-moving water starts to degrade. Using simple vortex devices with your drinking water can possibly improve your health.
  6. Trust your instincts – No expert can tell you what works the best for you. If you feel good, look good, and are performing well, you are likely on the right track.

To connect with Dr. Cowan, or to learn more about the book or heart disease, visit www.humanheartcosmicheart.com.


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Baths for health with Paulette Sherman

January 11, 2017

Forever painless with Miranda Esmonde-White

Miranda Esmonde-White is the author of Forever Painless, a new book that shows readers how to heal their bodies and live without pain. To live long, healthy lives, Miranda explains that we must do things differently than when we were younger. Mobility is a large component of this program.

One of the main reasons why people lack mobility is because they are experiencing chronic pain. Chronic pain is any pain that lasts more than three months. This has to do with the mechanical system of our bodies, which includes our bones, muscles, and connective tissue. When these components are out of balance, we will experience pain as a message that our bodies need a realignment. Though these issues can be fixed, many people will ignore the pain, which can be detrimental.

Miranda explains that reintroducing mobility through gentle movements is key. Our bodies are designed to move. When we stop, our connective tissue begins to harden, leaving us feeling stiff. By moving gently, the connective tissue won’t tear. Essentrics is an exercise program that emphasizes this style of movement, enabling the body to be fully mobile while rebalancing and realigning all 650 muscles.

The human body is self-healing machine, but we need to know how to trigger it to self-heal.

Gentle movements will allow the body to regain mobility and reduce pain. If the body is not in pain, it can strengthen and move freely. However, if the body is in pain, protective mechanisms will prevent you from gaining and may even cause damage. To connect with Miranda Esmonde-White, purchase Forever Painless, or learn more about Essentrics, visit www.essentrics.com.

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Yoga's Healing Power | Ally Hamilton

January 9, 2017

Essentials of strength training

Strength training is an essential component of improving your health and fitness. Unfortunately, many people shy away from strength training because they are intimidated by the weights or they fear that they will become big and bulky.

However, you can do strength training by using your own body weight. This may take more creativity than using traditional weights. Though it may not make you as strong, it is still an appropriate alternative.

So, how do we get stronger? In order for our muscles to grow, they need:

  1. A challenge – Use weights or body weight as something to push the muscle past what is comfortable. Move through a full range of motion and focus on heavier weights with fewer reps and sets.
  2. Food – Be sure to eat a healthy diet, including protein and some carbs after a workout.
  3. Rest – Allow enough time for the muscle to rest between sets and workouts. When lifting heavier weights, allow two to three minutes between sets. After strenuous workouts, allow 72 hours for your body to recover before beginning again.

As you do your workout, you may find some weak areas throughout your range of motion. Consider doing partial reps to work on that specific area of struggle, perhaps using bands or chains to create resistance.

In order to build strength, you must lift heavy things consistently. Follow this lifting by feeding and rest, then repeat the cycle. Always be sure to use good form and keep safety in mind. Strength training allows you to work your way up to better strength over time.

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Body by science | Dr. Doug McGuff

January 6, 2017

Your doctor may be a drug dealer with Anna Lembke

Dr. Anna Lembke is the chief of addiction medicine and an assistant professor at Stanford University School of Medicine. She is also the author of the new book, Drug Dealer MD, which examines the layers of issues surrounding the prescription drug epidemic.

Dr. Lembke explains that the number of prescriptions for opioid prescription drugs quadrupled between 1999 and 2010. While attempting to better treat pain, the risk of overprescribing was underestimated, causing an epidemic involving a complex web of both patients and doctors.

Once addicted, the patient’s behavior is driven by a physiologic craving to use, causing them to go to great lengths to obtain the drug. Dr. Lembke describes several techniques that patients can use:

  1. Psychfance – Flattering the doctor and abusing the doctor-patient relationship.
  2. Senators – A filibuster technique where patients wait until the last 30 seconds of an appointment to ask for a prescription.
  3. Exhibitionists – Using dramatic displays of emotion or pain to communicate the need for the medication.
  4. Losers – Those who claim they lost their prescription or bottle of pills.
  5. Weekenders – Those who call in for an early refill on the weekend when their regular doctor is not around.
  6. Doctor shoppers – Patients who visit multiple doctors to get a similar or same prescription.
  7. Impersonators – Those who pretend to be different people to get multiple prescriptions.
  8. Dynamic Duo – Two against one, typically a patient and his/her mother.
  9. Twins – Anyone in the healthcare field with an addiction and who can navigate the system more cleverly.
  10. City Mice and Country Mice – Medically savvy patients and those who act unknowledgeable.
  11. Bullies – Patients who threaten to sue or call patient relations.
  12. Internet Copycats – Those who get advice on the internet about deceiving doctors.
  13. Little Engines That Could – Those who want to get off the medication, but continue to have excuses as to why they need to refill.


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Making the best medical decisions with Dr. Robert McNutt

January 4, 2017

Your cholesterol matters with Dr. Richard Furman

Dr. Richard Furman is a retired vascular surgeon and the author of the new book, Your Cholesterol Matters.

Dr. Furman explains that our total cholesterol is made up of LDL, bad cholesterol, and HDL, good cholesterol. If we’re not doing something about the high levels of LDL in our blood, this will negatively impact our arteries and our overall quality of life. This is because LDL acts as tiny splinters that get into the walls of arteries. On the other hand, HDL acts as a small police car that travels through arteries and plucks out and disposes of the LDL. Ideally, one would have a total cholesterol below 200, with LDL being below 100 and HDL being above 50.

If you’re trying to reach ideal cholesterol numbers, you should first try to reduce LDL through eating healthy. Medical literature has shown that there are bad fats that cause damage to arteries through LDL found in red meats, dairy, and fried foods. Studies show that if you cut out bad fats, but substitute sugar for those bad fats, that also hurts your arteries. Instead, you must substitute bad fats with good fats, such as fish, nuts, and olive oil.

In addition to reducing LDL, you can also increase HDL levels. This is achieved through losing weight if you are overweight and exercising regularly. These activities, when combined with eating an appropriate diet, will help to bring your cholesterol numbers into the ideal range.

The more you know about managing your cholesterol, the easier it is to adopt the lifestyle that will add years and quality to your life. To connect with Dr. Furman, you can email him at dfurman@samaritan.org.

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How to not die of heart disease | Dr. Michael Greger

January 2, 2017

11 best sleep tips

We know sleep is important, yet many of us are not taking the appropriate steps to ensure we are getting the best sleep possible. This is critical, as our bodies use sleep as a time to rebuild, repair, and perform other basic functions to maintain our health.  Why is quality sleep so elusive for some people? It really comes down to your lifestyle. Here are 11 great sleep tips:

We know sleep is important, yet many of us are not taking the appropriate steps to ensure we are getting the best sleep possible. This is critical, as our bodies use sleep as a time to rebuild, repair, and perform other basic functions to maintain our health.  Why is quality sleep so elusive for some people? It really comes down to your lifestyle. Here are 11 great sleep tips:

1. Avoid caffeine – Do not drink caffeine prior to bedtime, as it can take your body hours to process the caffeine, which may keep you awake longer.
2. Avoid alcohol – Consuming alcohol keeps you from reaching deeper layers of sleep.
3. Avoid sleeping medications – These drugs make you fall asleep, but you are not getting the quality rest and repair needed during that sleep. For some, these medications can also cause a dependency.
4. Avoid screens – Almost all screens use blue light as their source, which tells your body that it’s still daytime and interrupts your natural cycle. Turn off devices 30 minutes before bedtime.
5. Set a bedtime and keep it a ritual – This will make it easier for your body to adjust.
6. Read fiction – This will allow you to relax and not stress about tasks.
7. Dark room – Cover up any lights and don’t use a television.
8. Cold room – 63 to 68 degrees is optimal for better sleep.
9. Quiet room – Use a box fan to provide a neutral sound to cover up any outside noise.
10. Go to bed early enough to wake up without alarm clock – Work with your natural sleep cycles.
11. Sleep alone – Stirring during the night can disturb sleep. Consider sleeping alone for a few nights if this is an issue.

By adopting these 11 tips for better sleep, you will surely see a positive impact on your quality and quantity of sleep, as well as your overall health.

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How is sleep affecting my weight loss?

Sleep smarter | Shawn Stevenson