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HEALTH, WEIGHT LOSS & NEUROPATHY BLOG



Understanding and Conquering Cravings

The Physical

Whether we know it or not, most individuals experience cravings every day. Cravings occur when we are lacking something in our lives – either nutritionally or emotionally. The problem is that we typically crave processed foods that are high in carbohydrates. When we consume guilty pleasure foods, our brains secrete “happy” chemicals such as serotonin or dopamine. The resulting reaction excites our body to the point that it craves this food repeatedly. When one’s brain has not received its favorite dose of serotonin, carbohydrate cravings occur. One critical way to combat cravings is to increase serotonin levels in other ways:

  • Exposure to bright light – Get outside! Even on cloudy days the light levels outside are brighter than indoor light.

  • Consciously alter your thoughts to create a better mood.

  • Exercise – Research shows that exercise increases brain serotonin function.

  • Take supplements such as 5HTP, tyrosine, or glutamine between meals.

The good news is that physical cravings are not permanent! As you get healthier, your sensitivity to the appetite hormone leptin increases. You will become more satiated as you follow the RHPL program to the point that physical cravings will disappear! If you want more information, check out our blog about leptin.

The Emotional

The other side of cravings is the psychological. These addictive urges may stem from a bad day at work or from a lifetime of habitual snacking. No matter the root of the emotional craving, the techniques to manage them are the same. The first step to managing emotional cravings is to identify your triggers. Internal triggers typically stem from emotions, while external triggers can include environments, relationships, people, and locations. One example of an external trigger might be stopping for fast food on your way home from work. Only after you identify your triggers can you finally learn how to take control of your health. Once a trigger is encountered, you must cope with the resulting craving. On average, cravings only last 30-90 seconds. Here are some techniques to help you cope with cravings:

  • Crave surfing – Ride the “crave wave” and wait for it to come down

  • Thought stopping – Snap a wristband or turn a mental on/off switch in your mind to stop the idea altogether

  • Countering – Find activities that you love instead of succumbing to the craving

  • Contacting – Reach out to a supportive friend or loved one

  • Visualizing – Imagine everything that would happen if you gave in to the craving. Remember the negative emotions you feel after indulging in a guilty pleasure, and how good you feel when you eat healthy foods.

The next step is to pinpoint automatic thoughts that are contributing to emotional eating and cravings. Automatic negative thoughts can include overgeneralizations and all or nothing thinking. For example, you might think to yourself, “I ate so many carbs today. I can’t do anything right. If I can’t do it perfectly, I might as well not do it at all.”

Once you identify automatic negative thoughts, you can start to combat them. If you do not manage your thoughts and emotions, they will become internal triggers. Management tactics include utilizing mindfulness exercises like meditation, practicing optimism, and breathing exercises. The RHPL program is designed to identify your triggers and create a personalized plan of action to lower leptin levels and eliminate cravings once and for all!

This blog was co-written by Jordan Mitchell - an intern for the RHPL program.

 

 

The History, Science and Genetics behind the Blood Type Diet

The History

In 1888, Herman Stillman was the first to observe agglutination (clumping) of red blood cells in some animals, but not others, from an extract of castor oil. Fifty years later, this extract was identified and isolated and given the name Ricin. Unbeknownst to Dr. Stillman at the time, he had identified the first “lectin.” This early research paved the way for the discovery of the ABO blood groups by Dr. Karl Landsteiner in 1900.

Dr. Landsteiner observed that when blood samples were mixed between different individuals, agglutination of the red blood cells took place in some instances, but not in others. He later received the Nobel Prize for this major medical breakthrough which saved immeasurable lives as transfusions could now occur predictably and safely. Dr. Landsteiner discovered in 1908 that the extract of lentils caused agglutination of the red blood cells of rabbits.

In 1945 William Boyd, PHD, working at the school of medicine at Boston University, discovered that some “agglutinins” were blood group specific; i.e., they would be able to clump the blood of one type but not of another. He used the example of a lima bean which only clumped type A red blood cells but not those of type O or B. Dr. Boyd coined the term “lectin” from the Latin word legere which means “to choose” to describe these specific agglutinins.

As blood type and disease research continued in the 1950s and 1960s, associations were found between the blood type groups and physiological function. One example was researchers found a significantly higher incidence of ulcers in type O blood groups. Correspondingly, studies found blood group O had higher levels of stomach acid and alkaline phosphatase as compared to the other blood groups, in particular type A, which showed little stomach acid and alkaline phosphatase.

In the 1960s Dr. James D’Adamo advanced the research into practice by optimizing a diet based on these findings. He found that blood group A did poorly on high protein diets consisting of animal protein; whereas, type O’s thrived on this diet. He also found type A’s did much better on vegetable protein such as soy or tofu.

In the early 1980s Dr. Peter D’Adamo continued and advanced his father’s initial observations and practice with extensive research particularly related to blood group-specific lectins and their effects on digestion and immunity. Since the early 1980s, there have been well over a thousand studies related to blood type groups and disease. In the early 2000s, Dr. D’Adamo created a comprehensive Blood Group Food Base explaining why each food is considered either an “avoid,” “neutral,” or “beneficial” for the ABO blood groups. Furthermore, he has compiled a blood type outcome registry consisting of thousands of reports from every blood type showing an across the board success rate of 85-90% for individuals on the diet.

The Genetics of the Blood Type Groups

The gene for our blood types ABO is located on a chromosome 9Q34. Our alleles (genes) found there make up our A, B, O and AB blood types. These alleles have an effect on other genes located in proximity to 9Q34 by a concept known as gene linkage. Gene linkage explains why one gene can have effects on other seemingly unrelated genes. This is why our blood type can influence our stress response, digestive enzymes and brain neurochemistry.

For example, cortisol levels are lowest in type O and higher in type A blood types thus affecting the response to stressful events including strenuous exercise. We already mentioned stomach acid levels and alkaline phosphatase differences between type O and type A. In these cases, it is not your blood type antigens that are influencing cortisol levels or acid in your body, but rather the genes’ proximity to the ABO blood type gene.

Is the Blood Type Diet Real or a Pseudoscience?

There have been critics of the blood type diet; however, none of the criticisms show any proof for their assertations. Dr. Peter D’Adamo who has sold millions of copies of his “Eat and Live Right for your Blood Type” books is a cerebral scientist who acknowledges there have been no double blind studies performed on his diets as of yet. He describes the enormous costs and time it would take to separate four groups of control/study individuals not for just one food item, but a whole food system. There is no institutional urgency to sponsor a study of this magnitude and costs as there is no financial gain to be appreciated. However, he indicates his blood type and genetics programs are based on over 100 years of blood type research combined with over 40 years of empirical data from now millions of people on the diets with at least an 85% success rate.

The critics’ motivation is transparent in many cases and in most cases, it is based on ignorance of the blood type science. One of the most vehement critics are the vegan groups who believe no person should eat any animal products in spite of evolutionary and scientific literature to the contrary. Other groups who promote other diets also try to discredit the established blood type diet due to potential financial gain on their part. Please refer to www.dadamo.com/science.htm for more information and for his response to critics.

The Restore Health Prolong Life (RHPL) Programs utilize aspects of the blood type diet to individualize our patients’ programs. As Dr. Jim D’Adamo stated, “One man’s food may be another man’s poison.” In our program, we use the 80/20 rule: if you follow the foods for your blood type and/or genetics 80% of the time, you will see fantastic results!

 

 

The Power of Habits!

Samuel Smiles, a Scottish author in the 1800’s, wrote the following quote:

“Sow a thought, and you reap an act;
Sow an act, and you reap a habit;
Sow a habit, and you reap a character;
Sow a character, and you reap a destiny”

Jim Ryan, famous runner and politician said:

“Motivation is what gets you started. Habit is what keeps you going.”

In order to change a problem behavior or habit, you must first contemplate or become aware of this problem habit and then have enough motivation to prepare the action steps required to start a new healthier habit. You will not have the motivation to change this behavior or habit until you are convinced that the benefits of this new behavior outweigh the costs of making the necessary changes.

How long does it take to form a habit?

The popular culture answer is that it takes 21 days of daily, single minded, repetition of the new behavior or habit to make it “stick.” The origin of this idea was based on Dr. Maltz’s research and book Psycho-Cybernetics, in which he found that it took 21 days for an amputee to adjust psychologically to a limb being removed. While this theory still has validity for simple behavior changes, it is not accurate for many complex behavior and habit patterns.

In a more recent study published in 2009 by Lally, et al., in the European Journal of Social Psychology, they found the average time for most individuals to make new behaviors automatic was 66 days. The research showed the early part of changing behavior was the most important and required daily repetition. Some of the participants reported automatic behavior (habits) formed in as little as 18 days.

True or False - Being under stress only brings out our bad habits, any good habits we have developed will be forgotten!

FALSE

Most of us believe that when under stress we will revert to only our worst habits. However, studies now show that stress or lack of control doesn’t automatically mean indulgence or hedonism – it’s the underlying routine that matter, for better or worse. In the June 2013 issue of “Journal of Personality and Social Psychology,” researchers found that good and bad habits stick with us in times of stress. One of their studies were performed at UCLA in which 65 students were followed for 10 weeks (a full academic quarter) and asked about their breakfast eating and news reading habits.

During the first few weeks of the quarter (less stress) the students recorded how often they ate foods and whether they were healthy or not, as well as their reading habits, whether they were “light” or educational.

They found that during exams and finals (greater stress) students who had “unhealthy eating habits” ate even more pastries, donuts, French toast, etc. The students who regularly ate oatmeal, protein bars, etc., continued to eat the same even during stressful periods! They also found that students who had formed habits of reading more educational materials, continued to do so during finals.

Wendy Wood, Professor at USC states “When we try to change behavior, we mistakenly strategize about our motivation and self control (will power). But what we should be thinking about is how to set up new habits. HABITS PERSIST EVEN WHEN WE ARE TIMID AND STRESSED AND DON’T HAVE THE ENERGY TO EXERT SELF CONTROL.”

In the Restore Health Prolong Life (RHPL) Health, Weight Loss and Neuropathy Programs, we utilize your motivation to get you started, as Jim Ryan states, and then stress daily, repetitive actions until the new behavior is automatic (habitual)! We then have time to sow our character and reap our destiny!

 

 

Ketosis Myths & Facts

Are low carbohydrate diets which cause Ketosis (Ketogenic diets) unnatural and dangerous to your health?

First off, there is a lot of confusion regarding Ketosis and Ketoacidosis. Ketosis is often mistaken for Ketoacidosis, which is a dangerous condition that occurs in individuals with severely uncontrolled Type I diabetes (usually newly diagnosed) or rarely in Type II diabetes usually associated with severe infection, heart attacks, or other significant events which temporarily limit or stop their available insulin. Importantly, Ketoacidosis occurs only when there is little or no available insulin leading to a dangerous situation of very high blood sugar levels (> 300 mg/dl) and correspondingly elevated Ketone levels.

On the contrary, individuals with true Type II diabetes produce too much insulin (insulinemia) which not only causes fat to store in the body but actually prevents fat from being burned for energy thus preventing the process of fat breakdown (Lipolysis) and Ketosis.

What is the process of Ketosis (Lipolysis) in the body? 

It is important to understand that your body is either in Glucosis (using sugar) or Lipolysis/Ketosis (using fat) for energy in the body. Lipolysis and Ketosis simply means that our bodies are using fat for energy. This process starts when our blood sugar and insulin levels are low which stimulates the hormone Glucagon which then activates a special hormone called Hormone Sensitive Lipase (HSL) to break down fat (triglycerides) for the body to use as energy. The HSL cleaves the triglyceride into one glycerol molecule and three fatty acids. The glycerol molecule along with some of the fatty acids are sent to the liver to produce glucose in a process called gluconeogenesis. The remaining fatty acids go directly to the muscle cells (without forming glucose) and into the mitochondria where they directly form ATP which is the energy currency for the body.

At the same time, some of the fatty acids sent to the liver are broken down into smaller fatty acids in a process called Ketogenesis. The Ketones formed are acetoacetate and b- hydroxybutyrate which can cross the blood/brain barrier and can be utilized directly by the brain for energy. These Ketones can be measured in the blood stream.

Is the process of Ketosis/Lipolysis unnatural?

On the contrary, the process described above is natural and evolution has created the process of Ketosis/Lipolysis for our survival. In Neo-Paleolithic times (and even today in our hunter/gatherer societies) Ketosis/Lipolysis is utilized for fuel when there is scarcity of food such as in a famine or in between “hunts.” The body in its wisdom created a dual energy system of Glucosis and Ketosis/Lipolysis which allows storage of fat when there is plenty of food (Glucosis) and breakdown of fats (Ketosis/Lipolysis) when there is scarcity of food. Indeed, if you are only burning glucose for fuel, you will never be able to burn and lose fat! To put is simply, if you are overweight or obese, the only way to lose fat is to be in Ketosis via the process of fat breakdown (Lipolysis). In fact, in the Restore Health Prolong Life (RHPL) Health, Weight Loss and Neuropathy Programs, we monitor Ketone levels to make sure we are burning fat for fuel.

Are low carbohydrate Ketogenic diets safe?

There is still outdated literature that still purports that low carbohydrate Ketogenic diets are dangerous and that high carbohydrate, low fat diets are safe and more effective for health and weight loss.

However, the scientific literature has resoundingly proved that to be patently false. Just as people believed the world was flat even after it was proven to be round, there are medical organizations that still hold on to this outdated dogma. A Landmark study in 2008 by Shia et al., and published in the New England Journal of Medicine, found that the low carbohydrate group showed both the greatest weight loss and most improvement in Lipids (cholesterol). The study put 322 moderately obese adults (over a 2 year period) into one of 3 diets; a low fat, restricted calorie diet (based on American Heart Association (AHA) recommendations).; a Mediterranean restricted diet; and a low carbohydrate, non restricted diet (based on Atkins Ketogenic diets). As a result of these findings, the American Heart Association issued an immediate response saying the low fat diet is no longer recommended by the AHA.

Consequently, as described above, Ketosis/Lipolysis is a natural state, where our bodies can burn fat. The Restore Health Prolong Life (RHPL) Programs consist of a low carbohydrate, adequate protein and high healthy fat diet that promotes healthy fat loss (Ketosis) which also restores health and prevents disease.

Call 916-538-6047 or go to the RHPLweightloss.com for further details about the programs.

You can also join us for our next FREE Health & Weight Loss class in Sacramento.

 

 

Eicosanoids - The Crash Course

Eicosanoids (eye-kah-sah-noids) are the body’s super-hormones. If the hormones such as glucagon and insulin control blood sugar blood sugar, what controls these hormones? The answer is eicosanoids. They control almost every vital physiological function of the human body. In fact, the 1982 Nobel Prize in medicine was awarded to this research. You probably have not heard of some of the wide variety of these super hormones with “hard to pronounce” names such as prostaglandins, thromboxanes, leukotrienes, Lipoxins, and hydroxylated fatty acids. The above super hormones control all of the functions of the cardiovascular, respiratory, reproductive, digestive, as well as the central nervous and immune systems. The key thing to keep in mind is that they are the most powerful biological agents know to man.

Why have you (or your doctor) not heard of eicosanoids? It is astonishing that there is an ignorance of eicosanoids as many of the most powerful drugs/medications are designed to affect the levels of eicosanoids in the body. One of the reasons is that these super hormones are very complex and ephemeral; i.e., they do their jobs then self destruct in a flash! They work in low concentrations and are hard to measure (they are not released in the blood stream) and it wasn’t until the sophisticated instrumentation of the mid 1970’s that they could be studied for the first time. The eicosanoids are made from the cell membranes and operate at the cellular level and have far reaching and powerful effects. They are the ultimate regulators of cellular function, turning cells on and off continually on a second by second basis - to maintain homeostasis or balance in the body.

Good and Bad Eicosanoids

Like all hormones, eicosanoids function as a control system. Just like insulin and glucagon, eicosanoids have opposing actions. When there is a balance of these opposing actions, there is good health - an imbalance spells disease. Simply put, there are good eicosanoids and bad eicosanoids. We still need some “bad eicosanoids” for balance. For example, too many bad eicosanoids cause high blood pressure by causing constriction of the blood vessels. To many, good eicosanoids induce low blood pressure which, if too low, can lead to shock. With this in mind we could define wellness as the body making more “good” and fewer “bad” eicosanoids.

How do you Form More Good Eicosanoids vs. Bad Eicosanoids?

Eicosanoids are formed and controlled by our dietary fat which is the precursors of the essential and activated fatty acids responsible for manufacturing eiconsanoids. At the same time, our dietary balance of proteins and carbohydrates control the levels of insulin and glucagon in the body which determines whether your body’s eicosanoids are “good” or “bad.” Essentially, high levels of carbohydrates increase insulin levels which cause an overproduction of “bad” eicosanoids. Less carbohydrates and moderate levels of healthy protein and fat increase levels of glucagon which promote the formation of “good” eicosanoids.

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Arachidonic Acid (AA) and Eicosapentaenoic Acid (EPA)

Arachidonic acid is the precursor to “bad eicosanoids” and is activated by the hormone insulin but is inhibited by insulin’s counter hormone, glucogon. Eicosapentaenoic acid (EPA) which is found in Omega 3 fish oils, inhibits the formation of bad eicosanoids acid from AA thus allowing more good eicosanoids to be formed. We can now measure the ratio of AA/EPA by a simple blood test which is a good indicator of the balance of bad versus good eicosanoids in the body. (Also an indicator of the level of inflammation in the body) The lower the ratio the better; 10:1 or less is desirable. The average American has a ratio of 20:1.

Practically, to obtain a desirable ratio, you must lower your insulin levels by decreasing the amount of carbohydrates which by definition will increase your glucagon levels. You must have a diet of healthy fat, including EPA, which will promote formation of good eicosanoids which will lead to wellness and weight loss.

The Restore Health Prolong Life (RHPL) Health, Weight Loss and Neuropathy Programs promote the formation of good eicosanoids thus enhancing wellness and safe weight loss.

 

 

Cholesterol Myths or Truths? What is the best predictor of Heart Disease?

Is high cholesterol a good predictor of heart attacks?

No! Studies show that greater than half of the people admitted to hospitals  have normal cholesterol and many that have elevated cholesterol have healthy hearts!

Do we really need cholesterol?

Yes! Cholesterol is necessary for life. This soft waxy substance is found in every cell of your body and it helps produce cell membranes, hormones, Vitamin D,  and acids that help us digest fat. It is also crucial for the formation of memories and is vital for neurological function.

Lowering cholesterol with statin drugs will prolong your life?

There is some ambiguity with the data on whether statin drugs have any impact on longevity. Most of the cholesterol-lowering studies don't show any difference in death rates between those who take statins and patients that don't. In some studies with patients that have already had heart attacks or known heart disease there is a modest decease in mortality. However, in one of these studies ( The Prosper study ), this small decrease in mortality from heart disease was offset by additional deaths from cancer and other mortalities which netted Zero net lives saved.

Are anti-cholesterol drugs ( statins ) perfectly safe?

Web MD gives the following side effects;  headaches, insomnia, muscle aches, tenderness, and weakness, drowsiness, nausea and or vomiting, abdominal cramping or pain, bloating, diarrhea, constipation, and gas. Recently, statins now carry warnings of memory loss, mental confusion, high blood sugar, and Type II diabetes. With respect to memory loss, physicians were highly likely to deny the connection that the statin drugs were the cause of this Adverse Drug Reaction ( ADR ) even though it was the patients who brought up the memory loss. This was published in Drug Saf in 2007 by researchers Golomb et al. Also, an article in Pharmacotherapy, published in July 2009, entitled Statin-associated adverse cognitive effects: survey results from 171 patients found that 128 patients ( 75% ) were determined to be probably or definitely related to statin therapy. They found that of the 143 patients ( 84% ) who stopped the statin therapy 128 ( 90% ) reported improvement in cognitive problems sometimes within days of stopping the drug. Some of the patients in the group who had been diagnosed with Dementia or Alzheimers disease had this diagnosis reversed.

The higher your cholesterol level , the earlier you will die?

In the famous Framingham study, the people who lived the longest had the highest cholesterol. Another study in the Journal of American Geriatric Society found those with cholesterol levels lower than 189 were more likely to die than those with higher cholesterol levels.

Okay, so if total cholesterol is not the best predictor of heart disease and heart attacks what is?

A much better indicator of your risk for heart disease is the Triglyceride to HDL ratio! The Harvard study published in the journal Circulation by Gaziano, Hennikens, et,al found that the people with the highest ratio of triglycerides to HDL had 16x the risk of heart attack as compared to the lowest ratio of triglycerides to HDL! This was even more accurate than the LDL/HDL ratio. To find your ratio you simply divide your triglyceride level  ( 150 ) by your HDL ( 50 ) to get a ratio of 3:1. A ratio of 4 or higher has increased risk. A ratio of 2 or under is excellent.

In the Restore Health Prolong Life ( RHPL ) programs we evaluate all of the above ratios in the initial lab testing. Our program has been shown to dramatically reverse this all important triglyceride: HDL ratio to a lower ratio. Please call our office today at 916-538-6047 to sign up for our life changing programs! You can also attend one of our free classs scheduled every month. You can sign up through our website at http://www.rhplweightloss.com/.

 

 

Exercise, Weight Loss, and Health / Hero's and Villans

In past blogs we have talked a lot about Insulin Resistance ( IR ) , which is the condition when your target cells become less sensitive to insulin and more insulin is then required to do the job ( unlock cells to allow sugar to be used for energy ) which lead to high levels of insulin ( hyperinsulinemia ) which leads to weight gain and disease such as heart disease, diabetes, cancer, and many other health maladies. Studies have proven that exercise reduces IR and acts as an Invisible Insulin in our skeletal muscle! Furthermore, exercise makes the cells more sensitive to insulin thus decreasing our need ( for insulin ) and if done regularly can help us lose weight, restore health, and prevent disease. However, exercise must be specific to your own genetic makeup and current physical condition to reap these benefits. At the RHPL program we create an exercise program tailored to your needs and goals

HERO'S and VILLAINS

The major villains with regards to weight loss and health are high levels of Insulin, Cortisol, and Insulin mimickers such as Wheat ( for example). The hero's are Glucagon, Human Growth Hormone ( HGH ), and EPA found in Omega- 3's. Proper exercise reduces levels of Insulin and Cortisol. Proper diets like we have in the RHPL program avoid the Insulin mimickers and help you lose weight and prevent disease. Proper exercise increases Glucagon and if vigorous enough HGH will be increased which burns and melts fat! Proper Slow Wave Sleep ( SWS ) also increases HGH so vital for weight loss. In our program everyone receives EPA supplements as well. RHPL class # 4 is entitled HOW TO CREAT SUCCESSFULL EXERCISE PROGRAMS FOR HEALTH AND WEIGHT LOSS and will be presented on Wednesday, August 14th at 6:30 pm at 2801 Q street in Sacramento. The class is free for guests ( prospective RHPL participants ) and is ongoing education for current participants.  This information will be fun and just may change your life! Call 916-538-6047 or sign up at http://www.rhplweightloss.com  today!

 

 

Sleep, Health & Weight Loss

Can excess stress and lack of proper sleep lead to weight gain and poor health?

In a word YES!! In my April 1, 2013 blog, I talked about the 7 causes of insulin resistance which is synonymous with weight gain and poor health.  Chronic stress and poor sleeping habits are a significant cause of weight gain and many diseases.

What is stress?  Stress is the autonomic response to environmental stimuli.  Hans Seyles, the father of stress research, formulated the General Adaptation Syndrome (GAS) which is our bodies biological reaction to a stressor (source of stress/perceived stress).  There are 3 stages in the GAS.

  1. Alarm reaction (fight or flight)
  2. Resistance stage (our bodies become mobilized for action)
  3. Exhaustion (when a stressor(s) become too much for the body to handle.  Can lead to illness and death if left unchecked)

In the past, we had real stressors but they were intermittent; such as the example of seeing a tiger or bear at which time we would either fight or run (flight).  If we were still alive, our body would have the time to recover and hit homeostasis or balance.  However, in the present day we have continuous stressors which pile on and can lead to the exhaustion stage characterized by chronically elevated levels of the stress hormone, cortisol.  If the stress is not counteracted, the chronic cortisol levels will lead to insulin resistance, weight gain and disease.

Many classic studies performed in the Journal of Endocrinology/Metabolism and Journal of Clinical Investigation showed elevated cortisol levels lead to insulin resistance.  Insulin resistance leads to weight gain and a malady of health conditions including heart disease, diabetes and cancer.

Sleep and Insulin Resistance, Weight Gain and Poor Health

Many recent studies have continued to confirm that lack of proper sleep leads to insulin resistance, weight gain and ultimately disease.  A study in the Annals of Internal Medicine in October 2012, studied 14 healthy young men and women over 8 days.  The subjects slept normally (8-9 hours) for 4 nights and only 4.5 hours on the other 4 nights.  After 4 nights of sleep deprivation, insulin sensitivity was 17% lower (this equals insulin resistance) and the fat cells’ sensitivity to insulin dropped 30%!! Dr. Watson, the co-director of the University of Washington Sleep Center says “sleep is as important to your health as diet and exercise.”

A brand new study that came out in July 2013 in the journal Sleep, showed healthy subjects that were restricted to only 4.5 hours of sleep gained significantly more weight than the control group which slept 8-10 hours.  This study suggests that healthy adults with late bedtimes and chronic sleep restrictions are more susceptible to weight gain.

Our upcoming in-office class “Stress and Sleep Management for Health and Weight Loss” discusses strategies to reduce stress and promote healthy sleep habits to lose weight, restore health and prevent disease.  This class will be held Wednesday, July 10 at 6:30 p.m. at our office at 2801 Q Street, Sacramento.  This class is for our participating members of the RHPL Health, Weight Loss and Neuropathy Programs as well as prospective participants at no chargePlease call us at 916-538-6047 or sign up on line at www.rhplweightloss.com. Call Now, Space is Limited!  Make the decision today to change your life!

 

 

Successfully Treat Neuropathy

Neuropathy: Learn why conventional treatment is often ineffective and how the RHPL Triad approach can successfully treat your Neuropathy!

Neuropathy is a malfunctioning or disturbance in a nerve or group of nerves in the peripheral nervous system and can affect the sensory, motor, or autonomic functions of the nerve(s). Motor neuropathies can cause atrophy and weakness of the muscles and can lead to difficulty walking and balance problems. Autonomic neuropathies can affect the organs of the body and blood vessels to the organs and can lead to erectile dysfunction and many other maladies.

When dysfunction affects the sensory function of the nerves we usually refer to this as peripheral neuropathy and it usually affects the feet and legs and is characterized by Parasthesia ( numbness and tingling ), Causalgia ( burning ).and Dysthesia ( crawly, itchy, burning sensation that won't go away ). These sensations can range from mild to severe and affects over 20 million people in the United States.

Neuropathies ( Peripheral Neuropathies ) are caused by many factors including toxicity from the environment, alcohol, prescription and recreational drugs. Other causes are trauma, infections, and disease states. The most common cause of peripheral neuropathy is Diabetes Mellitus which affects up to 50% of people with this condition. However, the problem is up to 30% of neuropathies are idiopathic ( no definite cause ) as there is an inability of conventional medicine to accurately diagnose it properly. Moreover, in the case of Diabetes, physicians cannot always obtain tight control of their patients blood sugar levels ( high fasting sugars and high HbA1C levels ) which over time lead to damage of the small blood vessels and nerves which can lead to peripheral neuropathy.

In some cases withdrawal of the offending agent or reduction of dose may lead to a resolution of symptoms or in the case of alcoholism, abstention with correction of nutritional deficiencies are critical for treatment. However, in idiopathic or diabetic neuropathy, the focus of treatment is palliation of painful and debilitating symptoms. Unfortunately, conventional treatments have significant side effects and provide "incomplete pain relief at best." Common drugs used are the antiseizures such as Neurontin and Lyrica and the antidepressants such as Nortryptyline and Cymbalta.

Fortunately, there are several nutritional supplements that are effective for pain relief and also improve nerve function in peripheral neuropathy without the significant side effects. These are backed up by numerous research studies and are included in our RHPL program as part of our Triad ( three pronged ) approach to treating peripheral neuropathy.

The other part of our Triad approach to treating Neuropathy is our RHPL Health and Weight loss Program which deals with the underlying cause whether it be improving control of your Diabetes, reducing toxicity, or restoring nutritional balance to your diet. The final part of the Triad is a full neuropathy protocol of Laser treatments which accelerates pain relief and healing by increasing circulation and oxygen at the cellular level thus enhancing our bodies ability to regenerate the damaged nerve(s).

The RHPL Triad approach is the most comprehensive treatment for peripheral neuropathy available! You can learn more about the program or simply call our office at ( 916 ) 538-6047 or  sign up for the program now on the website at www.rhplweightloss.com. Get back on your feet today!

 

 

Insulin, Insulin Resistance, and Weight Gain

One of the absolute keys to understanding weight loss and health has to start and end with an understanding of the hormone Insulin and the concept of Insulin Resistance. Over the next several weeks I will blog about this in preparation for my June 5th class which is titled " weight loss, insulin resistance, and weight gain ' for current participants and prospective participants ( guests ).

Insulin is secreted by special cells in the pancreas in response to a rise in blood sugar. Insulin binds to receptors on the surface of cells throughout the body ( like a key to open a lock ) and the " opening of the lock " allows transport of the sugar from the blood vessels into the actual cell where the sugar can be used for energy. Insulin regulates the energy needs of your whole body in addition to clearing glucose ( sugar ) out of the blood. It determines whether the glucose will be used immediately, or converted into glycogen ( in muscle or the liver ) for the next few hours or whether it will be converted to fat for future needs. Evolutionarily insulin's major role was to store nutrients for times of food deprivation as fat due to the uncertainty of the next meal due to the lack of a consistent food supply.

Unfortunately, our present diet keeps levels of insulin constantly elevated which leads to weight gain as it stimulates the storage of fat and the burning of sugar. This is one of the factors which lead to Insulin Resistance, which is a condition in which the cells are not sensitive to insulin. This of course leads to increased Insulin production by the pancreas which leads to Hyper-Insulinemia which leads to increased weight gain and propensity to many health maladies which I will discuss in future blogs. Insulin resistance is similar to Leptin Resistance which I described in my April 11th, 2013 blog and usually occur simultaneously. In Insulin resistance the " lock " on the cell is not recognizing the key ( insulin ) to open up the cell to allow the sugar to get in so it sets up a vicious cycle of the brain telling the pancreas to secrete more insulin!

The seven causes of weight gain ( insulin resistance ) are outlined in my April 1st, 2013 blog - see this for details. The key to remember is that Insulin is a fat storage hormone! The critical key to the Restore Health Prolong Life ( RHPL ) program is to reduce unnecessary insulin in the body by systematically removing the 7 causes of Insulin resistance!

If you are a prospective participant ( guest ) you are cordially invited to attend our next FREE class on Wednesday, June 5th at 6:30 pm with our current participants which will cover Weight Loss, Insulin Resistance, and Genetics and outline the RHPL Health, Weight Loss, and Neuropathy programs.

Call us at 916- 538-6047 or go to www.rhplweightloss.com

 

 

Psychological Strategies for Behavior Change

Do you have a health condition that concerns you?  Is there something about your health or activities that you want to improve?  If so, why not do something about it! The reason may be that you are stuck in a "stage" called Contemplation which is akin to procrastination. There are 6 stages of change that all successful self changers go through based on the work of Dr. Prochaska and Norcross as Dr. Oz promotes.

In the Contemplation stage, we are aware of our problem behavior but many of us get stuck for years in this stage and become chronic contemplators and substitute thinking for acting.  This is the person that says they will do something in the next six months, or someday, but many times the"someday" never comes.  Contemplators want to change but with this desire brings a simultaneous resistance to this change.  Many times there is immense anxiety attached to change.  The existential psychologist James Bugental, called the fear of changing "a fate worse than death."  Change threatens our very identity and asks us to stop our way of being.  However healthy change may be, it threatens our security and even self defeating security feels better than no security at all.

An awareness of this ambivalence (to change) can prevent you from falling into one of the many traps that are negative responses to Contemplation.  See if you fall into any of the following traps:

1.  The search for absolute certainty.  We must have accurate information, however, at some point we must commit.

2.  Waiting for the magic moment.  "I will do it when the time is right, when things slow down I will start."  But of course, things never slow down and the time is never just right.

3.  Wishful thinking.  This is probably the most common trap that prevents people from progressing from  Contemplation to Preparation to Action.  Wishful thinkers want to have their cake and eat it too.  Wishing is passive and is rarely successful.

4.  Premature Action.  This is usually someone who is faced with threats from family or friends to "change or else."  As an aggressive response to this implied threat, the contemplator makes a half hearted attempt to change and when they fail they can justify their resistance to change.

Despite the above traps, a period of Contemplation  prior to Preparation for Action, is essential for lasting and meaningful change.  There is a certain level of awareness of both problem or solution that must precede Action.  Without it, maintenance of change proves very difficult.  The RHPL Health and Weight Loss Program utilizes well timed psychological strategies to move you through the awareness state into focusing on the solutions which prepare you for Action.

We are having a free class for our current RHPL participants and guests (prospective RHPL participants) on Wednesday, May 1, 6:30 p.m., located at 2801 Q Street, Sacramento.  The class will cover the psychological strategies of successful behavior change specifically for health and weight loss.  We will also outline the RHPL Program for prospective clients and answer any questions you may have.  Sign up today on line at www.rhplweightloss.com or call 916-538-6047.  Space is limited so make the change TODAY!

 

 

LEPTIN - The Key To Weight Loss!

Leptin is the single most important hormone when it comes to understanding why we feel hungry or full. When Leptin is present in high levels such as just after a meal it stimulates receptors in the hypothalamus which signals our brain that we are full and we stop eating. When Leptin levels are low we feel hungry and crave food. Leptin was discovered in 1994 and there was great excitement that we could now give leptin supplements to people to lose weight since it inhibits appetite - it was just a matter of a pill. However to the researchers surprise they found that leptin levels were elevated in patients who were overweight and the leptin added to their diet did not help them lose weight! The problem was that there was a lack of sensitivity to the circulating leptin at the receptors sites. Consequently, more leptin was produced as the brain was not getting the message to stop eating.  In fact it is this Leptin Resistance that is the source of overeating - the brain is not receiving the message to stop eating until it is too late!

A report published in the New England Journal of Medicine in October of 2011 helped explain why leptin and other hormones caused  nearly 80% of dieters to regain lost pounds within a year of the study. They reviewed a study by the University of Melbourne's Department of Medicine. The study enrolled 50 obese men and women without major health problems and put them on a strict low-calorie diet for eight weeks. Within two weeks after that diet, and again a year later, researchers measured subjects' blood levels of  distinct hormones that affect appetite and metabolism and asked subjects about feelings of hunger. The challenges of weight control quickly became evident. Thirty four of the 50 enrolled subjects made it to the one-year mark. Four withdrew during the eight - week period of dieting - a rigorous  550-calorie-per-day regimen. Twelve other participants were dropped after not meeting the criteria. Of those who remained, the average weight loss at 10 weeks. when hormone levels were first measured, was just short of 30 pounds. One year out, those subjects had gained back an average of just over 12 pounds. But after and between meals, their appetites - and the hormones that influence hunger - rebounded even more robustly. The hormones including leptin ,ghrelin and insulin all were sending the message: Eat more! The levels of leptin,,were significantly lower than expected and ghrelin, an appetite- stimulating hormone was 20% higher than at the start of the study.

After reviewing this study the main conclusion is that crash diets do not work due to the powerful influences of leptin- if you are trying to fight hunger it is like trying to hold onto a ledge of a tall building and hoping gravity will go away! The RHPL health and weight loss program takes into consideration the influence of leptin and one of the first goals is to lower leptin levels and regain leptin sensitivity. Once this is started then leptin can then do it's vital job of turning off the hunger switch and turning on the all important fat-burning switch. The key to lowering leptin and increasing sensitivity  to leptin is to eat good fat! Good fat suppresses a surge in leptin production and stimulates the body to burn more fat. In particular Omega-3 fatty acids increase leptin sensitivity and helps turn off the hunger switch and fosters weight loss. Carbohydrates- including breads, grains, cereals, pastas, and starchy vegetables are the worst offenders as they trigger a huge surge in leptin production. These foods are broken into simple sugars that can be rapidly burned by the body. If your body is given a choice and sugar is available, it will burn mostly sugar. Thus all of our stored fat stays right where it is and the extra sugar that is not burned is turned into saturated fat which is resistant to burning. The stored fat produces even more leptin ( fat produces leptin ) in response to the sugar and the vicious cycle starts. It is time to stop the futile yo-yo and fad dieting.


Please contact us to start the program! If you would like to find out more about the program first, we are having a free Introduction class on Wednesday May 1st at 6:30 pm at 2801 Q street in Sacramento. Please sign up on our website at www.rhplweightloss.com

 

 

What are the 7 causes of weight gain and poor health?

1. Eating a diet high in carbohydrates, especially "bad" carbohydrates. Carbohydrates directly stimulate insulin release leading to insulin resistance, weight gain and poor health.

2  Eating bad fats. See my blog post from 3/7/2013.

3. Eating foods not appropriate for your blood type/genetics.

4. Stress / Poor Sleep Habits. Leads to an increase of the stress hormone Cortisol causing weight gain and poor health.

5. Lack of Exercise / Improper Exercise.

6. Toxicity. Due to high levels of toxins in our food, air, and water our bodies ability to get rid of these toxins through our kidneys, liver, and skin ( detoxification ) can become compromised and the excess toxins are stored in our fat to protect the body. Once in the fat the toxins create a resistance to being broken down leading to weight gain and poor health.

7. Medications.  It is important to realize that many of our most common medications can lead to insulin resistance leading to weight.

Our Restore Health Prolong Life ( RHPL ) Health and Weight Loss Program is  comprehensive, addressing the above 7 causes of weight gain / poor health in a highly personalized system with detailed protocols. Our next FREE class will be on Wednesday, May 1st, 2013 at 6:30pm at our office. Sign up online to reserve your spot!

 

 

Myth or Fact - Does Eating Fat Make You Fat?

The short answer is no!!  Eating fat does not necessarily make you fat but not being able to burn fat does! It is important to remember that not all fats are created equal. Fat can be your worst enemy or your best friend. The " bad fats " are trans fats found in fried foods and many processed foods. Also, excessive omega-6 fats found in many vegetable oils may also be detrimental to your health. These " bad fats " can increase the risk of heart disease, diabetes, cancer, and many other health maladies.

On the other hand, we have the " good fats " which are the monounsaturated fats and the omega-3 fatty acids which can be found in many nuts including almonds and walnuts as well as " fatty fish " and in olive and flaxseed oil. These good fats have the exact opposite effect on our health - they actually release good eicosanoids ( will discuss on future blogs and in my classs ) which promote fat burning, and help restore health and prolong life! There has been a lot of news recently about the results from the Mediterrranean diet just published in the New England Journal of Medicine. There were 3 groups - two of them were on the " Mediterranean style diet with one given extra virgin olive oil and the other with a fistful of either almonds, walnuts or hazelnuts. The other diet was a low fat diet heavy on breads, pasta, and potatoes and light on nuts and fish and olive oils. They stopped the study after 5 years when they saw fewer problems in the two groups on the Mediterranean diet.They had significantly less heart attacks and strokes even though their diets contained over 200 more calories than the control group. They are now analyzing how the diets are affecting weight gain.

A Rockerfeller study performed in 1996 consisted of healthy normal weight volunteers who were placed on either an ultra lean ( 10% fat diet ) or a richer ( 40% ) diet. They ate the same amont of calories.They found that the higher fat diet was not making any triglycerides ( fat ). They found that the low fat diets were making copious amounts of fat. Sensing the body was undernourished the body used the carbohydrates to convert to fat- 30-70 % of the fatty acids were self made saturated fats.

A Geneva Study consisted of two overweight groups who consumed 1200 total calories during the study. The first group was a 45% fat diet and the second group was a 26% diet. In this study they found that there was no significant weight loss difference between the groups but the high fat group had slightly more fat loss.

I have done research on health and diets over the past 35 years and one of the researchers/clinicians I highly respect is Dr. Rosedale who recommends up to 50% of calories come from fat as long as it is the right fat! The Restore Health Prolong Life ( RHPL ) health and weight loss program utilizes aspects of the above principles. In fact, in our program we do not count total calories and we use liberal amounts of healthy fat to burn fat! I hope this helps!

- Dr. Muldavin

Want to learn more? Sign up here for my FREE Introductory Health and Weight Loss class. Space is limited! Reserve your spot today!


 

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