7 “Anti-Aging Angels”: Strength Training And…


Is the fountain of youth right underneath your very nose?

Genes are like’ sub folders’, they are segments of DNA that are responsible for appearance, how your body works and almost everything related to life. Yet, alone, they are not the major player in how you age.

Only twenty to thirty percent of longevity relies on genetics. Interestingly researchers from the Spanish National Cancer Research Center  and the Kuakinni Medical Center in Honolulu have identified two genes that seem to influence longevity. These genes are related to cholesterol (APO B: reduce the levels of LDL in the blood) and insulin (FOX03A: participates in insulin growth factor signaling). In the Lifespan Study (, the FOX03A gene was associated with, “doubling or tripling the odds of living for at least 95-years” and found that the participants who lived had a lower waist-to-hip ratio, lower triglyceride levels, and lower glucose and insulin levels.”

This genetic component to the aging process therefore is tied to nutrition. What you eat has a major effect on cholesterol and insulin.

Living a low stress, healthy existence seems to be “the fountain of youth” we all would like to think there is a magic bullet. Standard of living, not pills or creams, is related to speeding or slowing down the aging process.

7 Anti-Aging Angels

  1. Smoking avoidance and cessation  
  2. Limiting alcohol
  3. Reducing Stress
  4. Engaging in healthy relationships
  5. Exercising your mind
  6. Nutrition: carbohydrate and sugar negatively impacts cholesterol and insulin. Adequate hydration is one of the most important positive nutritional factors to avoid aging.
  7. Physical activity. Strength training has been extensively researched and has been found to reverse the aging process. “A 70-year-old active individual is probably younger from a biomarker standpoint – muscle strength, balance, body composition, blood pressure, cholesterol levels – than a 40-year-old inactive individual,’’ Miriam Nelson, a professor of nutrition at Tufts University,

One main component of aging at the cellular level is oxidative stress (low anti-oxidant levels) and mitochondrial (considered the power houses of cells converts sugars to energy) dysfunction. Specifically resistance training increases antioxidants and improves mitochondrial function to reverse the aging process.

Melov and Tarnopolsky, from McMaster University Medical Center in Hamilton, Ontario, found that one hour of strength training twice a week for 6 and a half months resulted in anti-aging effects at the cellular level for a group of 70 year olds whose genetic profiles were similar to a group of 25-year-old volunteers. The resistance training was associated with 179 age-exercise related genes.

Exercise and strength training has also been shown to reduce stress, build self-esteem, increase metabolism, improve brain function, build muscle and bone along with so many other positive health benefits it is no surprise that there is a strong link to longevity.

Looking to stay young? The fountain of youth is within everyone’s grasp. Lifestyle is the secret. Strength training has been shown to have the most effect on turning back the “aging” clock. Eat right and make the 5 other “anti-aging angels” part of your life and stay in touch over the next hundred years!

Leave a comment

Posted by on September 15, 2014 in aging, anti-aging, diet, exercise


Tags: , , , ,

Low Fat Better Than Low Carb, Say “It Ain’t So”!


When your friends, family, colleagues, healthcare professionals, the media and everyone you know are claiming low carb diets are dangerous, not effective or boring. Stand up and just say “It Ain’t So!”

I am soooooo tired of hearing and reading about how calories, not carbohydrate management, is the best way to lose weight or that meat eaters are more likely to die than those who abstain from eating meat, blah, blah, blah, blah.

When researchers do not keep their studies objective, crazy things happen. For example, unhealthy meats that contain known cancer causing ingredients (such as nitrites) are put in the same group as other meats; the media reports “all meats are unhealthy”. The reality is that nothing new was proven, we know nitrates and nitrates can cause cancer.  The responsible message should be “avoid meats that contain cancer causing ingredients”.

We have seen the headlines touting the real answer to weight loss,  “calories matter more than the distribution of carbohydrates, fats and proteins.” However, this is not always the case. When research on low carb diets (less than 50 grams is actually low enough to ignite fat burning) are actually performed, they trump low-calorie diets for weight loss, lowering heart disease and managing blood sugar every time. I have the same experience in practice.

Eating low carb is a healthy, delicious and nutritious option. Well at least that is why I started eating low carb…at least that was only after being ready to keep an open mind and I opened my eyes and ears to the truth. Only then could I free myself from believing the hype of big business, corrupt opinion leaders, less than objective researchers and unsuspecting healthcare professionals who still only see one side of the fence.

These studies were published 6 years ago but the results continue to be re-produced.…-7075-2-31.pdf…-7075-3-24.pdf…3-7075-5-9.pdf

Results from research conducted by Darlene Dreon suggests that low-fat diets for some people with a specific genetic predisposition can increase risk factors for heart disease. Do you know any doctors that warn people of the potential risks of low-fat diets as found in Dreon’s study?

Yet, for some reason this information escapes media attention. There are doctors and nutritionists who practice low carb diet health care. Medical doctors use low carbohydrate diets to help patients manage diabetes without the blood sugar high’s and low’s that medication can cause. This is also true for metabolic syndrome, high cholesterol, stomach complaints and many other medical conditions.

The truth is that carbohydrate is the nutrient that has the most effect on internal eating cues and satiety switches? Excess carbohydrates more than any other nutrient triggers a hormonal cascade that starts with insulin. Insulin is a fat storing hormone and one that lowers blood sugar which in turn flips the “I’m hungry switch” to on.

It’s a good feeling to be able to help people who are following low carb diets. I tell it like it is from my heart and soul, from the very roots of my nutrition and medical education and experience. But most importantly, I feel comfortable thinking outside the box to help others find the path that works for them; whether it is for better health and nutrition, more self-confidence in their choices, positive social and emotional support. I can make a difference and I am making a difference. You can make a difference too, stay true to yourself and “Don’t Believe the Hype”.

When you hear crazy outrageous claims that make you concerned about your low carb eating regimen, know “It Ain’t So”.


Tags: , , , ,

Beneficial Body Bugs: Health and Exercise Performance

Probiotics are like having military backup to support good health.

Picture used from this fantastic website that has in-depth information on probiotics and gut health,

Heard about probiotics (bacteria found in the intestine)? Probiotic (beneficial bacteria or “body bug”) comes from the Greek word pro, meaning “promoting” and biotic, meaning “life.” Body bugs are part of gut flora that help maintain healthy digestion. They are also an important part of the immune system. Seventy percent of the cells that make up the body’s immune system are found in the gut.

Probiotics function to:

  • digest food
  • absorb minerals
  • produce vitamins B and K
  • breakdown toxins
  • reduce inflammation
  • support the immune system

There are approximately 400 types of body bugs. Research has shown that different strains of probiotic bacteria are involved in specific aspects of the body’s health, and For example:

  1. Lactobacillus (Lactobacillus acidophilus,L. acidophilus DDS-1, Lactobacillus fermentum, Lactobacillus blugaricus, Lactobacillus rhamnosus GG, Lactobacillus plantarium, Lactobacillus reuteri, Lactobacillus salivarius, Lactobacillus casei, Lactobacillus johnsonii, and Lactobacillus gasseri) is found in the digestive and urinary tract and aid in treating yeast and urinary tract infections, diarrhea and other bowel issues, such as gas, bloating, and acne.
  • Acidophilus maintains the integrity of the intestinal walls that aid in the absorption of vitamins and minerals, and supports the immune system.
  • Fermentum helps neutralize toxins and promotes a healthy balance of good gut bacteria.
  • Rhamnosus has shown to be effective in reducing occurrences of traveler’s diarrhea.
  1. Bifidobacteria (Bifodbacterium bifidum,Bifodbacterium lactis,Bifodbacterium longum,Bifodbacterium breve,Bifodbacterium infantis, Bifodbacterium thermophilum, and Bifodbacterium pseudolongum) found in the colon may be involved in metabolic and oral health and have been found to help with IBS ( irritable bowel disease) , blood sugar, cholesterol and cavities.
  • Bifidum aids in digestion especially for dairy products.
  • Longum, like  Lactobacillus fermentum, helps neutralize intestinal toxins and functions to help break down carbohydrates while avoiding the production of excess gas.

3. Saccharomyces boulardii is the yeast probiotic. It helps alleviate symptoms associated with yeast overgrowth in the intestine and vagina, protect against Clostridium difficile (c-diff), treat acne, and minimize the side effects of the treatment for Helicobacter pylori (bacteria that can cause ulcers).

4. Bacillus Coagulans work by forming spores to help populate the intestine with good bacteria. Results of a recent study show its effectiveness in helping to lower cholesterol including raising the good cholesterol (HDL) and lowering the bad (LDL).


5. Streptococcus thermophilus produces lactase and may help to prevent  lactose intolerance.

6 & 7. Propionibacterium and Lactobacillus rhamnosus help lower inflammation related to heart disease and CRP (C-reactive protein) levels. CRP is a protein measured in your blood. High levels indicate body and heart inflammation.

If you want to watch two amazing videos on what we now are learning about the gut and how it affects us, watch this two-part video: and

And that’s not all, we know strenuous work outs can lower your immunity.  Taking a probiotic may help. Now data shows probiotics may contribute to improved exercise performance.

In a small study (10 male runners) in the European Journal of Applied Physiology (2014 Shing et al., 114: p 93-103) athletes who used a multi-strain probiotic for 4 weeks experienced a significant increase in running stamina,

There are a few other noteworthy studies on probiotics and exercise performance. You can read about them here,, so stay tuned on this topic.

My suggestion is that most people would benefit from beneficial bug (probiotic) supplementation. This is especially true if you suffer from gas, bloating, diarrhea or any digestive issues. However, probiotics seem to support health beyond just the gut and on a larger playing field to support overall immunity, exercise performance and wellness.

  1. Consider eating foods that contain prebiotics (Prebiotics are nondigestible carbohydrates that act as food for probiotics and contributes to healthy probiotic  bacteria growth). Foods that contain prebiotics include asparagus, garlic, artichokes and onion.
  1. Use a multi-strain probiotic that contains a minimum of 1 billion bacteria but you can go to much higher amounts. If you have serious medical symptoms, start off with lower amounts, ie take a quarter or half the amount and build up to a higher dose.

Posted by on September 1, 2014 in digestion, Probiotic, Uncategorized


Tags: , , , ,

Exercise Your Way Out of Health Crisis

MaXtreme: A website that can help you get the HIIT Rx you need.

“Exercise has not proven to be a useful tool for weight loss,, but it will help maintain  weight already lost”, they  say. “Poppycock,” I say. It’s all in the type (moderate to high intensity) and duration of the exercise.

A recent study in the International Journal of Behavioral Nutrition and Physical Activity (Nelson et. al. 2013,, entitled, ” Daily physical activity predicts degree of insulin resistance: a cross-sectional observational study using the 2003–2004 National Health and Nutrition Examination Survey,”   has shown that moderate to vigorous activities (not cardiovascular exercise) that are consistently performed for 60 minutes every day can improve insulin resistance (IR) by 25%. As Exercise was increased to 2 hours IR decreased by 50%.

If you have not had an exercise session in a while, do not over do it, work with a someone who can get you off to the right start.

Why might exercise be a powerful tool?

Because exercise acts similar to the diabetes drug Metformin (improving glucose uptake in the muscle cells, therefore the body pumps out less insulin). Walking may help a little but the big effect will come from HIIT (High Intensity Interval Training) or strength training (  HIIT and weight lifting are the difference between exercise working and adding little benefit.

Controlling insulin resistance can help correct difficulties with weight loss, blood sugar and cholesterol and a host of other health parameters.

“In the United States, an estimated 60 to 70 million individuals are affected by insulin resistance. More than 40% of the public 50 years of age or older may be at risk for insulin resistance; however, it can affect anyone at any age. Insulin resistance has a major role in the development of the metabolic syndrome, obesity, hypertension, type 2 diabetes, high cholesterol, cardiovascular disease and polycystic ovary syndrome (PCOS),

I am attaching a few videos, so that no matter what your interest or level of fitness, you may find one or a few that interest you. They are examples of  HIIT workouts. I have watched these videos and hope you enjoy them as much as I did.

  1. Lower body for strong legs:
  1. Fat Blaster:
  1. Descending Ladder of Pain:
  1. Train like an MMA(mixed martial Arts) fighter:
  1. Cardio and plyometrics:
  1. Five minutes to slim:
  1. Metabolism booster:
  1. Sports,stamina, speed:
  2. Body firming:
  3. HIIT like a girl:
  4. Total boot camp:

 It may go against everything you thought was true about exercise but you could say the same thing for diet. A few years ago there were no research studies showing the “Long-Term Effects of a Very Low-Carbohydrate Weight Loss Diet (35% protein, 4% carbohydrate, 61% fat) on Exercise Capacity and Tolerance in Overweight and Obese Adults”, Wycherley TP, et al.,  (

Results show a very low carbohydrate diet did not “adversely” affect exercise performance and led to burning more fat than a high carbohydrate, low-fat diet. Both diets affected aerobic capacity and muscle strength similarly. Now the same trend is happening with exercise and it is showing that there is more to meet than just the eye. Exercise is a valuable tool for weight loss and improving health.

If you are not sold yet, check out the simple and detailed explanation of HIIT actually found within illustrations,

The right type of exercise (HIIT/strength training) on a daily basis for at least an hour is a MUST for anyone with an insulin related medical condition. It worked for me. Try it, let me know how it has changed your life.


Tags: , , ,

3 Ways Eating Fat Increases Longevity


Clear your mind of fat-free eating and you will live a long healthy life. There are so many reasons why the concept of eliminating fat (or lowering fat) makes us fat, ruins health and messes with moods,,,,  It is not easy to overcome the low-fat brainwashing we have endured over all these years but it is a necessity for optimal weight, wellness and longevity.

Understanding the link between insulin and aging, metabolic health risk factors and weight and its connection with carbohydrates is a much more solid philosophy than the eat less fat and calories for better health theory.  While applying a simple math equation on paper, weight loss equals fewer calories consumed and more calories burned, seems logical. It is too simplistic for it to hold much value in a complex body system.

Realizing that food is in fact a fuel that has so much more value than just providing calories. Food is essential to life; what you put in your mouth has a profound effect on muscle, appetite, digestion, hormones, mental focus and so much more throughout its metabolism and absorption.

Dr. Joseph Mercola,, writes about how eating more fat can increase longevity through:

1. Genetics: ” In a report published in the August 2013 issue of Cell Reports, scientists discovered that the “mTOR gene” is a significant regulator of the aging process that includes insulin signaling, cellular metabolism and energy balance —in mice.”

2. Clinical parameters: Clinical markers for aging, heart health, appetite regulation and weight improve.

 A 2010 study examined the effects of a high-fat diet on typical markers of aging. Study participants were given a high-fat, low-carbohydrate diet with adequate protein, and the results were health improvements across the board. Serum leptin decreased by an average of eight percent, insulin by 48 percent, fasting glucose by 40 percent, triglycerides by nearly eight percent, and free T3 (thyroid hormone) by almost six percent.”

“In fact, Dr. Peter Attia (a Stanford University trained physician) used a ketogenic diet to help improve his own health despite a healthy lifestyle (what he thought was “eating healthy” and consistent physical activity). For 10 years, Attia followed an extreme ketogenic diet,  80 percent of his calories came from fat which included lots of coconut oil, grass-pastured butter, organic pastured eggs, avocado, and raw nuts; moderate amounts of protein and only 5 grams of sugar a day.  His approach, proved that a ketogenic diet can make profound improvements in health risk factors, see the chart below.”  An MRI also confirmed that he had lost both body fat and visceral fat (fat found around internal organs).”

Fasting blood sugar 100 75-95
Percentage body fat 25 10
Waist circumference in inches 40 31
Blood pressure 130/85 110/70
LDL 113 88
HDL 31 67
Triglycerides 152 22
Insulin sensitivity Increased by more than 400 percent


3. Calorie Reduction:

Research has shown that calorie restricted starvation diets can act as an anti-aging strategy by lowering oxidative stress, and insulin levels. High insulin levels contribute to health conditions such as diabetes, metabolic syndrome, heart disease and accelerate aging. The problem is that there is no fuel to nourish your body and it is difficult to function when all you can think about is the food you cannot eat.

Interestingly enough, high fat ketogenic diets can result in the same benefits without having to starve. Lowering carbs to 30-50 grams (fakes the body into thinking it is starving when in fact it is being nourished with nutrient dense foods) will lower insulin and produce similar effects on health markers to help slow down the aging process and improve health.

Afraid to eat fat? I hope not after all this information. Do you want to improve your quality of life? Eat fat because it does not affect hormones in a negative way that will impact your health and make you old. Eat fat, like avocado, butter, coconut etc…because it tastes good, helps to lower insulin and will help provide greater longevity.


Tags: , , , ,

10 Nutritious Delicious Reasons To Eat Chocolate

Like I even have to give you one reason to sink your teeth into a piece of chocolate, hahahaha! But, I am giving you ten reasons to indulge in organic Fair Trade (Fair Trade certification ensures that farmers receive a fair price, allows farmers to invest in techniques that bring out the flavors of the region, and strictly prohibits slave and child labor.) dark chocolate.

Cocoa is filled with good nutrition. It is the chocolate powder made from roasted and ground cacao seeds. Chocolate consumption has been linked with a reduction in the risk of diabetes and the promotion of good heart health through its association with lowering bad cholesterol (LDL), raising good cholesterol (HDL) and lowering blood pressure.

10 reasons to eat chocolate:

1. Chocolate tastes good!

2. CATECHINS in chocolate are antioxidants (prevents oxidative damage to cells). Catechins may help to protect against heart disease and cancer by preventing oxidative damage, helping to regulate blood pressure, and by stimulating the immune system,

3. PHENYLETHYLAMINE is a neurotransmitter that is considered a mood enhancer. It is also used to help aid in weight loss.

4. VITAMIN E is a fat soluble antioxidant. It, like catechins, protects the body against free radical damage and helps to maintain a healthy immune system.

5. COPPER is an essential (the body cannot make it on its own, it must be consumed through food) trace element and acts as a catalyst in the formation of red blood cells, muscle function, bone health, growth, strengthening the immune system, supporting the nervous system, healthy skin, nails and hair.

6. MAGNESIUM is a mineral involved in biochemical reactions in the body. It’s involvement in protein synthesis, bone development, normal blood sugar and blood pressure, muscle contraction, strong bones, a regular heart beat and so much more,

7. IRON, an essential mineral, carries oxygen to cells throughout the body (especially the muscles), to help provide energy and it is essential for red blood production and is involved in nourishing skin, hair, and nails.

8. ENDORPHINS are neurotransmitters, also known as “hormones of happiness” or the cause of “the runners high” that accompanies prolonged activity. They stimulate natural opiates in our bodies, resulting in positive mood and calmness, may help control appetite and are involved in the release of sex hormones.

9. TANNINSare water-soluble antioxidants found in plant foods. Tannins act as antimicrobials (protecting against tooth decay), antifungals and antivirals. They are also abundant in tea and have been linked to contributing to lowering blood pressure and cholesterol.

10. FLAVANOLS are antioxidants. Studies suggest that flavanols may help improve the function of the brain by boosting memory and learning capacity via by blood flow to the brain,

So indulge, eat chocolate to your hearts’ content…Not! When cocoa is processed (fermentation, alkalizing and roasting) into chocolate many of the popular brands of chocolate like Hershey’s or even Godiva use excess sugar, trans fats, corn syrup or ingredients that negate the natural health benefits of cocoa.

There is a great variation in the nutritional value of chocolates. Read a label and look for the least amount of ingredients. The ingredients listed below are for 85% Lindt chocolate:

INGREDIENTS: chocolate, cocoa powder, cocoa butter, sugar, bourbon vanilla beans.

This is not so bad. Sugar is the 4th of 5 ingredients. Add a couple of cashews or almonds to cut the bitter taste of high cocoa chocolate. Two squares contain 3 grams of fiber and 7.5 grams of carbohydrates.

Choose your chocolate wisely, get the highest cocoa content you can tolerate and as you get used to it, work your way up from there to higher percentages of cocoa. Select brands with minimal sugar and without hydrogenated oils (trans fat), corn syrup, etc…. Buy organic fair trade brands if possible or find chocolate like this Lindt bar to enjoy!


Tags: , ,

3 Anti-Aging Nutrients Missing From Low Fat Foods

Eat real foods that contain fat because they contain nutrients that low or non-fat foods DO NOT have. Expanding your eating choices to include a variety of foods that contain all types of fat can reap many anti-aging benefits like keeping waistlines slim, skin, hair and nails looking young, the immune system strong and the heart healthy.

Have you heard of Arachidonic acid (AA)? How about choline or medium chain triglycerides (MCT)? These nutrients are not commonly found on a low-fat food label but are just as important to understand as any nutrient listed on a package. Natural high fat, high cholesterol foods such as coconut, eggs, red meat contain AA, MCT and choline.

Arachidonic acid (AA) is a polyunsaturated fat but it is mostly found in saturated fats (red meat and organ meat), egg yolks and breast milk. AA is a key factor for brain development, nerve function and keeping cells flexible. It is also involved with muscle growth and repair. AA and docosahexaenoic acid (DHA) are often talked about together because they make up a large component of the human brain,

Medium-chain triglycerides (MCT) are also found in saturated fats: whole milk, butter, palm oil and coconut. MCT’s have a few metabolic benefits that include aiding in weight loss, promoting digestion, lowering the risk of atherosclerosis and heart disease by increasing HDL cholesterol, supporting thyroid function and boosting the immune system. MCT may also help to prevent muscle breakdown and promote muscle repair after exercise. Coconut, specifically, contains lauric and caprylic acid which are known anti yeast and anti bacterial agents.

Choline is an essential (not produced by the body but required for normal body function) nutrient found in the membrane of the cell. Good sources of choline are: ground beef, whole eggs (yes, especially the yolk) and peanut butter. Choline functions to protect the liver from fat accumulation (non-alcoholic  fatty liver disease is a somewhat new medical condition associated with the consumption of fructose-a sugar ingredient used by food companies to increase shelf life add, flavor and enable a non-fat claim on food labels, , helps to prevent advanced age memory loss and may help to lower cholesterol and homocysteine levels (an amino acid associated with heart disease, strokes, and Alzheimer’s’ disease). There is also reason to believe choline may be protective against some types of cancers.

When low-fat foods replace fat or fat in the diet is minimized, the benefits of AA, MCT and choline are lost and fat soluble nutrient absorption (Vitamins, A, D, E,K) suffers leading to health issues. These are just 3 examples of the many nutrients that may not be on your radar when you are obsessed with cutting fat.

Fuel your body to ignite better sports performance, better health, weight loss and defy aging, eat fat!

Here are sources that provide more details about the benefits of nutrients from real fat foods:


Posted by on August 5, 2014 in FAT, health, Nutrition, vitamins, weight loss


Get every new post delivered to your Inbox.

Join 1,190 other followers