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The Fat-Burning, Brain-Optimizing, Energy-Producing Way to Start Your Day

Are you:
  • Frustrated with your lack of energy during the day?
  • Struggling to lose weight?
  • Finding yourself desperately wanting a nap after a meal?
  • Having problems with focus and short-term memory?
  • Craving sugar, foods, and beverages you know are not good for you?

If these problems describe you, you most likely have DYSGLYCEMIA (blood sugar regulation problems). And as it turns out, how you start your day largely determines how your blood sugar and insulin levels will respond over the next 24 hours. Follow my three simple tips every morning, and you will set yourself up with a fat-burning, brain-optimizing, energy-to-spare advantage.

AND these same tips can help you lower your cholesterol and triglycerides, and help prevent you from developing Type II Diabetes.  Read on.

Let’s take a brief moment to review how blood sugar (glucose) and insulin work. Your body converts the carbohydrates you eat into glucose, which is one of the main sources of fuel for the cells in your body and brain (oxygen being the other critical fuel component). The pancreas excretes a hormone called insulin, which transports the glucose from the bloodstream into the cell where it can be used to make energy.

When you eat complex carbohydrates, proteins, and fats, your blood sugar levels rise gradually, and your pancreas has an easier time balancing how much insulin is needed to keep it stable. But if you flood your body with simple carbohydrates (sugars, breads, pastas, and even fruits,) the pancreas goes into high gear and excretes a surge of insulin. This causes your blood sugar levels to abruptly fall, and can leave you feeling fuzzy-headed, irritable, and exhausted (typical symptoms of reactive-hypoglycemia, or low blood sugar).

There are other problems with these insulin surges. For one, they are a signal to the cell that there is plenty of glucose for energy, so it’s time to start storing. In other words, insulin surges trigger the body to start storing fat.

Another other problem is that an insulin surge will drop your blood sugar to a low level, causing you to feel hungry again, and triggering a craving for something that is high in simple sugars. And then the process starts all over again.

After many episodes of this vicious cycle, your cells simply stop responding to insulin altogether. This causes your blood pressure to rise, and your triglyceride and cholesterol levels to soar. This is what is known as insulin resistance, or “Syndrome X”.

If you refuse to do something to stop all this madness at this phase, you are almost sure to develop Type II Diabetes.

So what should you do to stop the excess fat storage and get your energy back? It’s simple, really: start your day by balancing your blood sugar.

If the vicious cycle never starts in the first place, you won’t have to fight an uphill battle the rest of the day (or the rest of your life).

Here’s what you do:
  1. Make sure you eat within 1 hour of waking up (even if you don’t feel like it).
  2. Your breakfast should contain mainly high-quality protein sources.
  3. Avoid having caffeine on an empty stomach.

If you suffer from hypoglycemia (low blood sugar) or insulin resistance, it’s likely that you don’t feel like eating anything when you wake up. Most of my patients tell me that eating first thing in the morning is the last thing they want to do. They’d rather just have a cup of coffee, or a glass of juice, or even soda, and wait a couple of hours until they feel hungry.

This is one of the worst things you can do.  Juices, sodas, and even coffee will spike your blood sugar levels, requiring an exaggerated insulin response. As your blood sugar plummets, your brain is sapped of the fuel it needs to do its many jobs (paying attention, remembering where you put your keys, performing your job duties, staying awake, etc.).

So eat something within an hour of awakening to stave off that blood sugar crash. But you can’t eat just anything. A breakfast high in carbohydrates (cereals, toast, bagel, juices, fruit, etc.) will also send your blood sugar to the sky, and insulin has to come to the rescue again.

Make sure you have a high-quality protein meal to start your day right. You don’t have to eat a large portion, but you do need to eat some protein within one hour of awakening to set your blood sugar and insulin on the right track. Some good options are:

  • Eggs or egg whites
  • Turkey bacon
  • Cheese (preferably raw)
  • Yogurt supplemented with branch chain amino acids (BCAAs) or protein powder
  • Collagen hydrolysate (find this at Your Supplements)
  • Protein shake

Even a spoonful of natural peanut butter is better than nothing.

Of course I always recommend foods that are organic, minimally processed, and as fresh as you can find.

Another important note: THESE RECOMMENDATIONS ARE JUST AS IMPORTANT FOR CHILDREN AS THEY ARE FOR ADULTS, especially if your child has developmental delays, learning disorders, ADD/ADHD, or struggles with childhood obesity. Many of the habits that we battle as adults start when we are young.

And remember that your brain needs a steady source of glucose — not wildly fluctuating sugar levels — in order for it to do its job properly.  So these recommendations are critical for anyone struggling with depression, anxiety, insomnia, and any other neurological disorder.

There you have it: three simple tips to help you lose weight, have more energy, and have better brain function. While this certainly is not an exhaustive list on how to balance your blood sugar, it’s a great way to start.

I can’t wait to hear from those of you who put this into practice and reap the rewards!

 

 

 

 

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Dancing Circles Around Dementia

Dementia is loss of brain function that affects memory, thinking, language, judgment, and behavior. No one wants to lose their faculties, and few things are more horrific than seeing your loved ones go through this hell.

There are specific things you can do to decrease your risk factors for developing dementia:

  • Control your weight;
  • Control your blood pressure — not too high OR too low;
  • Decrease your intake of sugar, gluten, and other inflammatory foods;
  • Eat your fruits and veggies;
  • Eat plenty of good fats;
  • Supplement with resveratrol, astaxanthin, EPA/DHA and other high-quality brain protectors;
  • Socialize with others;
  • Keep your brain active, learning, and challenged;
  • Exercise.

These are all important to do habitually. But there is one specific activity that has been proven to not only help prevent the onset of dementia, but to also REVERSE dementia in a person who has already developed it.

DANCING.

A study published in the New England Journal of Medicine showed that adults who danced frequently had a significantly decreased risk (76%) of developing dementia. This is amazing of and by itself. But the study also showed that DANCING WAS THE ONLY PHYSICAL ACTIVITY THAT REDUCED DEMENTIA compared with those who participated in other activities such as golf, tennis, swimming, bicycling, walking, and housework (some would say that last one actually causes dementia!).

Dancing has been shown in numerous studies to have other benefits too, such as improving balance, coordination, and physical conditioning, as well as increasing socialization.

Dancing uses complex areas of our brain, including the cerebral cortex, hippocampus, basal ganglia, and cerebellum. When we do activities that are novel and challenging, these areas of the brain can rewire and become stronger. This is the principal of NEUROPLASTICITY (see my blog post entitled, “Did You Know Your Brain Is Plastic?” Researchers think that the increase in neural synapses achieved during dancing are what reverse the signs of dementia.

So put on your dancing shoes, turn on some music, invite your friends, and dance the night away! You’ll remember those moments — and others — long into the future.

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Did You Know Your Brain Is Plastic?

optimum brain functionNo, I don’t mean it’s literally made of plastic. But it is changeable, malleable, and able to grow — no matter what your age.

The brain is packed-full of cells called neurons, whose job is to receive and transmit information. They use chemical messengers called neurotransmitters, such as serotonin and dopamine, to carry out their job descriptions, activating some areas, and putting the breaks on others, so that we can move, eat, breathe, laugh, love, and live. So what’s this “plastic” business all about?

Plasticity is a term used to denote that the brain is changeable, malleable, and able to rewire. The primary way our brain “grows” is by creating new and complex pathways that connect different areas to one another. All of the things we learn and the events we experience throughout our lives create connections, or pathways, between brain cells. The more we do a particular activity, or the more profoundly an experience effects us, the stronger and deeper these pathways become.  Only 20% of our pathways are “hard-wired”, or common between each human being. That means the vast majority of your brain is made up of pathways that are unique to you: your genetics, experiences, thoughts, and activities.

Neuroplasticity is truly a “use it or lose it” phenomenon. The more times you activate a pathway (perform an activity, think a thought, act out a behavior, etc.,) the stronger and more efficient the pathway will become, and the easier it will be to fire that pathway in the future. This is great when it comes to learning to play a musical instrument, speaking a new language, developing better coordination and sports performance, or even becoming a more positive thinker.

But there is another edge to this sword. Some experiences are so strong that they can create a pathway almost instantly. Experiencing extreme pain, for example, can create a pathway that can effectively exist long after what actually caused the pain is gone. This partially explains why some people suffer from pain disorders such as Complex Regional Pain Syndrome (CRPS) or Chronic Pain Syndrome (CPS). A traumatic event can also “singe” a pathway into our brain, and can lead to anxiety or panic that can later make a person physiologically react even when they are not actually in danger, a condition known as Post Traumatic Stress Disorder (PTSD.)

So, now you know your brain is plastic. But can you really rewire it?  Absolutely. That’s what functional neurology is all about. The key is to use plasticity to your advantage.  Stay tuned to future blog posts to learn more.

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Anxiously Awaiting Treatment for Anxiety?

□ Constant worry;

 □ Extreme reactions to stress;

□ Inability to sit still or relax;

□ Insomnia;

□ Trouble concentrating;

□ Feeling that your brain is in constant over-drive even though you are fatigued;

□ Always fearing the worst;

□ Unable to turn off negative thoughts.

If you identify with any of the above symptoms, you may be suffering from an anxiety disorder. And you’re not alone. According to the National Institute of Health, anxiety is the most common health disorder in America, affecting 19 million US adults, or about 18% of the population.

Fortunately, anxiety disorders are highly treatable conditions for the majority of sufferers. Today there are more options than ever, including natural treatment methods that safe and effective for patients who are looking for alternatives to prescription drugs.

WHAT’S GOT YOU SO WORKED UP?

Anxiety is an unpleasant emotional affect, usually accompanied by a physiological sensation that is characterized by worry, doubt, and the painful awareness that one is powerless to control situations. The anxious person is hyper-vigilant, tense and insecure in most situations. Their heightened-negative state can lead to other health problems and bodily complaints, such as depression, chronic pain, digestive problems, insomnia, and cardiorespiratory irregularities that can be particularly prominent in those who suffer from anxiety.

Common symptoms and associated conditions can include:

  • Cycles of depression
  • Fatigue
  • Adrenal gland disorders
  • Tight muscles
  • Restless Leg Syndrome
  • Indigestion, acid reflux, GERD
  • Light or sound sensitivity
  • Attention deficits
  • Trouble shifting attention from negative thoughts
  • Social phobias
  • Muscle twitches or tics
  • Snoring
  • Impaired bladder control
  • Shallow breathing
  • Bad posture

In clinical practice, I have found that people who suffer from anxiety disorders tend to be very sensitive to chemicals, medications, and even some natural therapies, such as deep muscle massage and intense exercise. These individuals thrive instead on gentle and restorative therapies. Special precautions must be taken with environmental chemicals and pollutants and to limit side-effects of medications and even nutritional supplements.

KNOW WHAT YOU ARE DEALING WITH

There are serious medical conditions that may mimic anxiety or accompany anxiety, and these disorders must be taken seriously and treated appropriately. These may include: heart conditions which are frequently accompanied by dread and apprehension; hyperthyroidism; systemic lupus erythematosus; anemia; blood sugar disorders; respiratory conditions, such as asthma, chronic obstructive pulmonary disease, and pneumonia.  All of these conditions can all result in symptoms that can be confused with or cause anxiety. Drugs like caffeine, alcohol, amphetamines, cocaine, and even many medications, both prescriptive and over-the-counter, can all precipitate anxiety attacks.

Most people that have an anxiety disorder have another comorbid (that is, co-occurring and often related) condition, such as depression. Furthermore, there are actually several types of anxiety disorders, and one person can suffer from more than one type. It’s important to realize this because prescriptive medications can work wonderfully for some types, and not well for others. The more you know about what you suffer from, the more likely it is that you will be able to get appropriate treatment for your particular problem.

WHAT CAN YOU DO?

There are a couple of things that are good to-dos for just about anyone who suffers from anxiety.  These include:

1.  Low impact, low intensity consistent exercise. Good options include walking and water aerobics (but be careful of chlorinated pools.)

2.  Diet and Nutrition.

  • The best diet is one that is high in protein (such as fish, chicken and turkey) and essential fatty acids (EPA, DHA, GLA, ALA,) and includes lots of vegetables.
  • Avoid caffeine and other stimulants which can be found in coffee, tea, diet foods and drinks, energy drinks, sodas, chocolate, and some pain relievers.
  • Avoid simple sugars, including honey, high fructose corn syrup, and white flour.
  • Avoid excito-toxins (such as MSG or hydrolyzed vegetable protein,) artificial ingredients or sweeteners (such as aspartame,) and preservatives.
  • Dietary supplements should include broad spectrum B vitamins, Essential Fatty Acids, antioxidants, and CoQ10 just to name a few. Your specific nutritional needs should be determined by a qualified healthcare practitioner.

3.  Use natural products in your home for cleaning and for personal care. They have the added benefit of being safer for the environment.

4.  Relaxation Techniques.

  • Breathing exercises
  • Massage (avoid deep tissue work)
  • Meditation
  • Stretching

5.  Counseling with a qualified licensed professional, minister, or other trusted source.

I NEED MORE HELP!

When an anxiety disorder begins to take over your life and affect your work and your personal relationships, further treatment is warranted. As mentioned above, pharmaceutical intervention may be a good option for you. Talk to your doctor about prescribing an anti-anxiety medication or antidepressant.

However, if you’ve already tried this route with limited success, cannot tolerate the side-effects, or are simply looking for a more natural approach, there are other options.

STILL NOT ENOUGH?

There are literally millions of combinations of neurological pathways and circuitry that functional neurologists use to achieve the desired effects. To affect these pathways, we may use a combination of:

  • Feedback from muscles and joints, utilizing specific adjustments and neuro-specific exercises;
  • Light and sound modifications;
  • Balance and coordination optimization (vestibular rehabilitation);
  • Cognitive learning exercises, such as number patterns or visualization techniques;
  • Oxygen optimization techniques, such as postural enhancement, rib and chest expansion, along with breathing exercises;
  • Customized nutritional plans focusing on the fuel delivery, metabolism and detoxification;
  • Targeted Amino Acid Therapy which can include neurotransmitter testing to identify imbalances and to help to optimize the chemicals in the brain (such as serotonin and dopamine).

Since you are a unique individual, you need a customized plan that is perfect for you.  Contact us today to schedule a consultation.  It’s time to tackle YOUR anxiety disorder.