Optimizing Health, Wellness & Longevity. James R Stevens, MD, CAQSM, FAAFP, ABAARM Essential Health & Wellness, PLLC

Transcription

1 Optimizing Health, Wellness & Longevity James R Stevens, MD, CAQSM, FAAFP, ABAARM Essential Health & Wellness, PLLC

2

3 Today s Goals Take-Aways u Review some key elements of health, wellness and longevity u Elucidate the importance of blood sugar control u Explain 5 ways to improve your blood sugar u What does inflammation have to do with all this? u Determine a few keys to victory in the Battle of the Bulge

4 Key elements to health, wellness & Longevity u Glycemic variability blood glucose oscillations throughout the day u Inflammation some causes and considerations u Optimal body composition total fat mass to lean muscle ratios u Optimal sleep composition duration and sleep architecture u Putting it all together u Diet u Exercise u Sleep u Stress management

5 Glycemic Control the elephant in the room u Today s reality We are in a glycemic crisis in this country u Type II diabetes is at an all time high u Pre-diabetes is even more prevalent u Almost 40% of USA is pre-diabetic or diabetic u Parallel the associated obesity epidemic diabesity or Type III diabetes u Pre-diabetes and diabetes are related to 2-4X increased risk of: u Heart attack u Stroke u Alzheimer s dementia u Organ failure

6 5 - Strategies to Control Blood Sugar 1. Strength Train stabilizes blood glucose 1. Basic Approach for all levels beginner to advanced athletes 2. 6 weight training exercises 1. Leg extensions 2. Leg curls 3. Leg press 4. Lat pull down 5. Bench press 6. Seated rows

7 5 - Strategies to Control Blood Sugar - continued 1. Strength Train stabilizes blood glucose 3. Perform all 6 exercises then repeat for three cycles 4. Perform 30 repetitions of each exercise 5. Calculate the weight for each exercise as follows: 1. Beginner: 25% of a single repetition maximum (SRM) 2. Intermediate-Advanced: 45% of SRM 2. Pre-breakfast fasting cardiovascular exercise 1. Drink only water upon awakening 2. High Intensity Exercise (HIE) 10 minutes two or three times a week

8 5 - Strategies to Control Blood Sugar continued 3. Post-Prandial Walking walking after dinner is very effective 1. Walking minutes after dinner is more effective than before 2. Consider this option 7 days a week 3. Walk at moderately brisk pace not to exceed 60% of heart rate maximum (HRM) 1. Calculate 220 (age) = HRM 2. Multiply HRM x 0.6 = HRM-60% 4. Standing standing after lunch for 180 minutes lowers blood sugar 1. Consider a standing desk and stand after lunch 2. Sitting after lunch at work has been shown to increase risk of Type II DM 112%!

9 5 - Strategies to Control Blood Sugar - continued 5. Plants, Herbs and Spices 1. Cinnamon 2 tsp of organic Ceylon cinnamon per day 1. Increases insulin sensitivity 2. Reduces fasting glucose 3. Reduces total cholesterol, triglycerides and increases HDL cholesterol 2. Gymnema sylvestre mg prior to a carbohydrate containing meal 1. Traditional Ayurvedic medicine 2. Reduces blood sugar, cholesterol and triglycerides 3. Berberine mg three times a day 1. Derived from botanicals Goldenseal and Oregon grape root 2. Reduced blood sugar, cholesterol, triglycerides, fasting insulin

10 5 - Strategies to Control Blood Sugar - continued 5. Plants, Herbs and Spices 4. Rock lotus (Shilianhua) mg 4 X per day 1. From Western China 5. Bitter melon (Momordica charantia) 600 mg 2-3X per day 1. Traditional Japanese medicine

11 Inflammation the real culprit u Poor glucose regulation is inflammatory u Obesity is inflammatory u Men goal is body fat of 20% or less u Women goal is body fat of 30% or less u Obesity leads to insulin insensitivity which leads to diabetes which leads to disease u The Western Diet is inflammatory u Omega-6 fatty acids are pro-inflammatory u Omega-6 to omega-3 ratio in USA is now 20:1 u Early man had a 0mega-6 to Omega-3 ratio of 1:1 u This chronic inflammation leads to change in fat content and type white vs. brown

12 Optimal Body Composition why? u Understand the importance of body composition u Fat mass or % - associated with all cause mortality u Cardiovascular disease u Diabetes u Alzheimer s dementia u Hypertension and stroke u Lean muscle mass or % - this is your engine! u Muscle consumes sugar and can improve insulin sensitivity u Retain to gain throughout your life u Total body water (TBW), Extracellular and Intravascular u Hydration is critical to cell function oz. per day and more if exercising

13 Optimal Sleep 33% percent of our life we cannot ignore! u Sleep is restorative physically, mentally and emotionally u 4-Stages of sleep u Non-REM sleep (currently classified as 3 Stages) u Stages 1 and 2 are Light sleep u Stages 3 and 4 are Deep sleep u REM sleep u Memory consolidation and Conflict resolution u Optimal is between 6.5 and 8.5 hours per night for most u Getting the right Deep sleep is crucial for organ repair and growth

14 Battle of the Bulge putting is together u Blood sugar control is paramount u A1c lab test. 5% is optimal u Remember exercise and herbs and botanicals u Optimal body composition fat mass predicts all cause mortality u 20% or less for men u 30% or less for women u Exercise addresses both glucose and body composition u Strength Train 3 days a week u Pre-breakfast cardio 3 days a week u Walk for 30 minutes after all dinners u Standing Desk for 3 hours after lunch

15 Battle of the Bulge putting is together u Diet and Nutritional Recommendations u All the exercise in the world cannot replace a purposeful diet u Balance your Omega-6:Omega-3 to 4:1 if possible u OmegaCheck by Cleveland Heart Labs u Inflammatory Markers by Cleveland Heart Labs u Eat Fat Get Thin, by Mark Hyman, MD is one of my favorite diets u Reduce Carbohydrates u Reduce or eliminate gluten u Reduce or eliminate dairy u Consider food sensitivity testing to aid your dietary approach

16 Battle of the Bulge putting is together u Sleep 33% is too important to ignore! Make the best of those 8 hours. u Sleep Hygiene: u Go to bed at the same time your body loves patterns and routines for a reason! u Plan on 8 hours u Study your sleep many good products on the market u OuraRing.com excellent biosensor with a phone application u Learn what helps you optimize your 4 Stages 20-25% Deep is superior u Daily exercise u Alcohol in moderation and not after 8 PM u Avoid Blue Light after 9 PM u No TV in the bedroom u Cool bedroom degrees and no lights

17

18 It takes a healthy team to win! Thank you! Dr. Jay