Ketone therapy with Dr. Bruce Fife

Dr. Bruce Fife is a nutritionist, physician, and author of the book, Ketone Therapy. In this book, Dr. Fife discusses the ketogenic concept, which involves consuming a high fat, low carb, and moderate protein diet, and its many benefits.

One of the key benefits of a ketogenic diet includes the production of anti-aging results. Ketones are an alternative source of fuel in place of glucose. This is like putting a clean fuel into your car. As a result, the body is healthier. A ketogenic diet can also reduce chronic inflammation, allowing measures of one’s health to improve dramatically.

Ketosis can also protect and restore vision problems. Research shows that major degenerative eye diseases are associated with high blood sugar levels and insulin resistance. If blood sugar levels can be controlled through the ketogenic diet, you can help prevent or reduce your risk of experiencing these diseases.

Dr. Fife also discusses why ketosis is a great way to approach weight loss. Constant hunger can make a diet seem very difficult. One of the great things about a ketogenic diet is that once your body adapts and starts producing ketones, your hunger is greatly reduced.

Many use keto cycling as the way to find the balance for their own health. Though you can be on a ketogenic diet forever, you do not need to be. In fact, keto cycling may even be a better approach than doing a straight ketogenic diet. The type of cycles depends on your individual needs. Intermittent fasting is another popular approach to ketosis. The simplest application of this might be to fast and eat during restricted times each day. This reduces blood sugar levels and the amount of calories consumed.

To connect with Dr. Bruce Fife or for more information about Ketone Therapy, visit http://www.piccadillybooks.com.

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The alzheimer’s solution with Dr. Dean Sherzai

On episode 280 fo the 40+ Fitness Podcast, we meet Dr. Dean Sherzai and discuss his new book, The Alzheimer's Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age.

The Seven Stages on the Road to Dementia

• Preclinical
• Milde decline
• Mild cognitive impairment
• Mild to moderate dementia
• Moderate to severe dementia
• Severe dementia
• The final stage of dementia

The four pathways to Alzheimer’s

• Inflammation
• Oxidation
• Glucose dysregulation
• Lipid dysregulation

Brain-Derived Neurotrophic Factor (BDNF)

BDNF is a growth factor, which are proteins that stimulate existing cells, promote brain cell growth, and also maintain health of mature neurons.  THey are like fertilizer for neurons.  Aerobic activity has been shown to increase the synthesis of BDNF.

The NEURO Plan basics

• Nutrition
• Exercise
• Unwind
• Restore
• Optimize

To learn more about Dr. Dean Sherzai and his book, The Alzheimer's Solution, visit http://teamsherzai.com/book.

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Being healthy and fearless with Ian Ryan

Ian Ryan is the mastermind behind the successful podcast, Fearless and Healthy. In this episode, he explains that we will all face tough times throughout our lives, but it’s how we respond that matters.

Ian describes his personal story which led to his ultimate change in mindset. During a 90-day period, his college roommate, grandmother, and brother all passed away. As he took time to heal, he began asking big questions. He felt the need to share his story and help people embrace where they were, overcome their struggles, and make something out of their lives.

As he was able to do, Ian believes that we have to make tough decisions during low points of adversity. We can use these moments as a catalyst to step into a bigger vision.

In Ian’s experience, he began helping people and stepping out into the community to do good. He used this experience as a springboard to move to San Diego and launch his podcast. He ultimately realized that he had been living much of his life in his comfort zone, playing it safe.

Ian explains that a lot of people wait for the perfect time in their lives to make a change. Our environment influences our state of mind and can help or hinder us to take action. By putting our energy on what could go right and not what could go wrong, we rewrite the negative self-talk that most people experience. Self-awareness and accountability are key factors to success.

To connect with Ian Ryan, learn more about his podcast, Fearless and Healthy, or his Unplugged Retreat, visit http://www.fearlessandhealthy.com. You can also take the Fearless and Healthy Challenge at http://www.fearlessandhealthy.com/challenge and go through various guided meditations.

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Be your own #healthhero with Dr. Partha Nandi

Dr. Partha Nandi is a physician, leading patient advocate, and author of the new book entitled, Ask Dr. Nandi. In his book, Dr. Nandi emphasizes the importance of making health a top priority and becoming one’s own health hero.

Dr. Nandi discusses several aspects that people should focus on while becoming their own health hero. These include:

1. Have purpose in your life. This includes participating in purposeful activities. Everything else will follow. Having purpose has also been shown to increase one’s longevity.
2. Eat mindfully.
3. Practice purposeful movement.
4. Be mindful. Cultivate your mind and do activities that express that you are part of a larger universe. This could mean meditating, walking in nature, or praying.
5. Find your tribe. Any activity done with a tribe is usually more successful.

The personal toll of dieting is also discussed. The stress of being deprived all the time also increases stress hormones, which increases inflammation. Working out excessively while not maintaining adequate nutrition is a recipe for disaster.

Dr. Nandi recommends that people know their food. To do this, he recommends eating whole, self-prepared foods. Make choices that you generally like to eat so it’s more of a lifestyle than a diet. Avoid overeating by stopping when you are 2/3 full.

Dr. Nandi also talks about rhabdo, a condition where muscles break down after being overworked by excessive exercise. Your body will tell you when it is working too much. Instead of engaging in extreme physical activity, make movement a part of your daily life.

To connect with Dr. Nandi or to learn more about his book, Ask Dr. Nandi, visit http://www.askdrnandi.com.

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FODMAP for gut health with Mollie Tunitsky

Mollie Tunitsky is the author of a new book entitled The Low FODMAP Diet for Beginners. In this book, Mollie explains how people can take their health into their own hands and resolve troubling stomach issues through the healing power of food.

As someone who suffered from IBS for years before finding the Low FODMAP diet, Mollie is passionate about helping others improve their gut health through adjusting their diet. She talks about the four primary stomach concerns that people face, including irritable bowel syndrome, small intestine bacterial overgrowth, inflammatory bowel disease such as Crohn’s and Colitis, and gluten intolerance. All of these concerns can be improved through a low FODMAP diet.

The low FODMAP diet is essentially an elimination diet that is designed to determine which foods are causing stomach issues, which often occurs because the foods are not absorbed correctly. The first seven days includes a strict low FODMAP approach. However, many see results within this first week.

Mollie details the main steps to incorporating the Low FODMAP diet:

1. Organize your pantry to put high FODMAP foods on the bottom and low FODMAP foods on the top.
2. Plan your meals.
3. Buy and prep your food.
4. Do the diet. The hardest part is starting. Once you start seeing results, you’ll want to keep doing it.
5. Reintroduce high FODMAP foods. Continue to avoid the foods that bother you.

As the gut heals over time, so will one’s ability to absorb problem foods. As such, Mollie recommends trying problem foods every few months to see if your body is better able to absorb them.

The book contains a shopping list of low and high FODMAP foods, recipes, and meal plans. To learn more about the book, The Low FODMAP Diet for Beginners, or to connect with Mollie Tunitsky, visit http://www.fitfabfodmap.com. All pre-order profits collected before October 10 will be donated to the Hurricane Harvey Relief Fund.

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Get healed with Dr. Robin H Miller

Dr. Robin Miller is the author of the new book entitled Healed: Health and Wellness for the 21st Century. Dr. Miller believes there is not a pill for every ill. With this perspective, she began her integrative medicine practice with a focus on getting to the root of her patients’ problems, rather than just treating symptoms. Dr. Miller believes that if we want to be truly well, it is essential to have a strong partnership with a provider who will help you figure out how to be healthy long-term.

Dr. Miller mentions that there are several things people can to do ensure they get the most out of a doctor visit. These include:

1. Be organized – make a list of what you want to discuss
2. Be honest and open
3. Be ready to change

Dr. Miller also discusses 12 QEDs for being well. They include:

1. No more dieting. Develop new eating patterns and eat foods to keep you healthy and fit for a lifetime.
2. Weigh yourself. Be accountable to yourself.
3. Move. Even walking a little bit is moving.
4. Stop drinking your calories. Drink water instead.
5. Eat consciously.
6. Meal-timing. Consume a greater amount of calories in the morning versus the evening.
7. Eat at home.
8. If you have trouble doing it on your own, do it with a friend.
9. Go slow. Try to lose one pound per week.
10. Make reasonable goals.
11. Hunger is your friend. Try drinking a glass of water when hunger strikes.
12. Remember that you are in charge. Have faith in yourself.

Dr. Miller also speaks about the benefits of ballroom dancing, which include physical fitness, an improvement in posture, and prevention of Alzheimer’s Disease. Dance also has many social benefits, which can also help to improve social anxiety and longevity.

To connect with Dr. Robin Miller or to learn more about Healed, visit http://www.wellhealed.net.

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The four tendencies with Gretchen Rubin

Gretchen Rubin’s new book entitled The Four Tendencies is a primer to explain the various ways in which different personalities respond to expectations. Gretchen explains that these expectations are largely classified as outer, such as work demands or others’ requests, and inner, those that we expect or desire of ourselves.

The four tendencies are described as:

1. Upholders – those who meet both outer and inner expectations
2. Questioners – those who question all expectations, but will meet expectations if they meet their own standards
3. Obligers – those who readily meet outer expectations but struggle to meet inner expectations
4. Rebels – those who resist all expectations, both inner and outer

Gretchen explains that the most common tendency is the obliger, with questioners being the second most popular tendency. The extremes are rebels and upholders.

In sticking with a fitness program, Gretchen shares strategies to suit the four different tendencies:

1. Upholders – Once it’s an internal want, anything they try will likely work because they are motivated by both inner and outer expectations.
2. Questioners – It’s all about justification and getting to the fundamental question of “Why?” All questions need to be answered. Questioners love customization and want things to be efficient.
3. Obligers – Building in accountability with accountability groups is a great idea. Outer accountability is the key to success.
4. Rebels – They may be turned off by reminders to do something. They always have to feel it and want it. Make sure they know it’s always an option.

Gretchen explains that it’s very difficult to change one’s fundamental nature. It would be much easier to change conditions or situation to suit your natural tendency.

To connect with Gretchen Rubin or to learn more about The Four Tendencies, visit http://www.gretchenrubin.com or listen to her podcast, Happier with Gretchen Rubin. You can take the Four Tendencies Quiz at http://www.happiercast.com/quiz.

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