Influential Doctors Magazine April 2021

™ Exclusive Interview with

PROBIOTICS:

EVERYTHING you

need to know!

“Top Influential Doctor”

DAVID FRIEDMAN ND, DC

THE SINGLE MOST COMMON CAUSE OF FATIGUE (AND SLEEP PROBLEMS)

Dr. David Friedman ND, DC

ARI WHITTEN PH.D. (CAND.) CES, PES

AUTHOR, SPEAKER, TV/RADIO SHOW HOST, HOLISTIC DOCTOR

How to Rebuild from Long-Covid/PostAcute Covid Syndrome ROBERT ZEMBROSKI DC, DACNB, MS

Ways To Protect Yourself From Skin Cancer

How To Activate the Little Known Enzyme That Promotes Weight Loss and Longevity

(That Have Nothing To Do With Sunscreen)

KEIRA L. BARR MD

Microbiome and Libido, Mental Health, and Immunity

LORI SHEMEK PHD, CNC, CLC

BETSY A.B. GREENLEAF DO, MBA,

10 TIPS FROM

FACOOG, FACOG

HOW TO KNOW IF YOU HAVE PLANTAR FASCIITIS (AND HOW TO

EMOTIONAL TRAUMA EXPERTS FOR COPING WITH STRESS

GET RID OF IT)

WENDY MYERS FDN-P, NC, CHHC

DOUG TUMEN DPM

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INFLUENTIAL DOCTORS MAGAZINE

1

Publisher’s note

BREAKING STORY “Influential Doctor’s Magazine” came to fruition as a way for people to meet the world’s leading doctors and other health care professionals that are making amazing strides in their mission to help and educate others. Showcasing these exemplary, brilliant minds seemed a logical next step from our parent partner publication, “Influential People Magazine.” This new magazine is dedicated to the medical, natural health, and alternative medicine community. We will be showcasing the most influential Doctors, Nurses, Physician Assistants, Nutritionists, Dietitians, Chiropractors, Naturopaths, Physical Therapists, Mental Health Specialists, etc.

We are bringing this magazine to you in a print on demand, digital format, so you can easily print it, share it, and tag people who can benefit from the information shared in each issue. Share them on your social media sites, Twitter, Facebook, LinkedIn, and Instagram. Sharing is caring and we need to get this important message out to those who desperately need to improve their health and wellbeing. A lot of the information we will be sharing goes far above what you will hear from the media. There is so much growth and changes happening in the field of medicine, diet and nutrition. At “Influential Doctor’s Magazine” our goal is to inspire, awaken, and motivate all age groups to take an active role in their own health care and perhaps find a new passion that could even lead to new vocational opportunities.

Each cover feature will showcase a doctor who is making an impact on the world. Each issue will empower, inspire, and educate our readers on a wide range of topics. We are also committed to diverse representation, showcasing the work of our experts, contributors, entrepreneurs, and sharing stories from all over the globe. Each month we will do our best to raise awareness of different illnesses, how to create a positive mindset and advancements in longevity. We want to give our readers the best tools to fight and prevent health conditions, so they can live a long, happy and prosperous life.

This month, we interviewed Dr. David Friedman who is the International award-winning, #1 national bestselling author of Food Sanity, how to eat in a world of fads and fiction. He's a Doctor of Naturopathy, a Clinical Nutritionist, and a Chiropractic Neurologist. His patients include many of today’s top celebrities. As a popular radio show host and syndicated TV health expert, he has inspired millions of people to reach their optimal health. Dr. Friedman has been recognized as one of the world’s leading doctors that you need to know by Influential Doctors Magazine. We trust that you will enjoy all the articles from our contributors as well. Remember, this is a print on demand and a digital magazine so be sure to tweet, pin, share and recommend the articles that you like. ~ Heide Dangelo

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DISCLAIMER The written, video contents, views, information, ideas, expression, advice, and suggestions expressed in this magazine are solely in part or whole of those individuals providing them which do not reflect on the opinions, ideas, or advisement of Influential Doctors Magazine or it’s parent , affiliates or subsidiary companies.

2 INFLUENTIAL DOCTORS MAGAZINE

Magazine™ April 2021 PUBLISHER

Influential Doctors Magazine FOUNDER/CEO Heide Dangelo.

PRESIDENT Heide Dangelo Dr David Friedman N.D., D.C. EDITOR Laine Dakin Amalya Christy Jessica Dewey DIRECTOR OF GLOBAL STRATEGIES CREATIVE DIRECTOR Heide Dangelo CREATIVE DESIGNER Heide Dangelo CONTRIBUTING WRITERS Ese Magege Heide Dangelo Dr David Friedman N.D., D.C. Dr. Kyle Matthew Collins DC Wendy Meyers FDN-P, NC, CHHC Dr. Lori Shemek PHD, CNC, CLC Dr. Robert Zembroski DC, DACNB, MS Dr. Betsy A.B. Greenleaf DO, MBA, FACOOG, FACOG Ari Whitten Ph.D. (Cand.), CES, PES Dr. Doug Tumen DPM Dr. Keira L. Barr MD Dr. Laura DeCesaris Dr. Emily Letran Dr Susan Truong ADVERTISING & SALES Heide Dangelo MARKETING DIRECTOR Heide Dangelo SOCIAL MEDIA MANAGEMENT Heide Dangelo Jessica Dewey MEDIA PUBLISHING Influential People Media Group Influential People Publishing

Disclaimer: This information in this publication is meant to convey information, it is not intended to diagnose, treat, or cure your condition, not to replace, your current medical treatment. All forms of exercise pose some inherent risk. The exercise, dietary, and supplement suggestions are not intended as a substitute for any exercise routine or dietary or supplement regime Doctors that may have been prescribed by your doctors. Mention of specific companies, organizations, or authorities does not necessary imply endorsement by the publisher, nor does mention of specific companies, organizations or authorities imply that they endorse the publication.

by Influential People Media Group LLC—Influential Doctors Magazine All rights reserved 2021

www.influentialdoctorsmagazine.com

™

6 ON THE COVER

Exclusive Interview with “Top Influential Doctor” Dr. David Friedman ND, DC

14 20

How to Rebuild from Long-Covid/PostAcute Covid Syndrome DR. ROBERT ZEMBROSKI DC, DACNB, MS

22

Ways To Protect Yourself From Skin Cancer (That Have Nothing To Do With Sunscreen) DR. KEIRA L. BARR MD

26 32

10 Tips From Emotional Trauma Experts for Coping With Stress WENDY MYERS FDN-P, NC, CHHC

34

How To Know If You Have Plantar Fasciitis (And How To Get Rid Of It) DR. DOUG TUMEN DPM

How To Activate the Little Known Enzyme That Promotes Weight Loss and Longevity DR. LORI SHEMEK PHD, CNC, CLC

Microbiome and Libido, Mental Health, and Immunity DR. BETSY A.B. GREENLEAF DO, MBA, FACOOG, FACOG

38

The Single Most Common Cause of Fatigue (and Sleep Problems): Disrupted Circadian Rhythm ARI WHITTEN PH.D. (CAND.), CES, PES

52 58 60 64

PROBIOTICS: EVERYTHING you need to know!

DR. DAVID FRIEDMAN ND, DC Is Smoking Marijuana Good For You? STEPHEN R SMITH How to Treat Meniere’s Disease Naturally DR. KYLE COLLINS DC Check Out 10 Of The Best Hacks For Less Conflicts & Happy Relationships ESE MAGEGE ER PA & MBA

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INFLUENTIAL DOCTORS MAGAZINE

3

™

Heide Dangelo Founder/Publisher Www.influentialpeoplemagazine.com

Jessica Dewey Publisher Assistant Www.influentialpeoplemagazine.com

Laine Dakin Editor https://www.facebook.com/LaineDakin

Amalya Christy Assistant Editor Www.influentialpeoplemagazine.com

CONTRIBUTING WRITERS

Dr. David Friedman ND, DC Author, TV/Radio Show Host https://drdavidfriedman.com/

Dr. Doug Tumen, DPM, FACFAS Podiatrist, Author, Speaker Www.askthefootdoctor.com/

Www.influentialdoctorsmagazine.com 4 INFLUENTIAL DOCTORS MAGAZINE

www.influentialdoctorsmagazine.com

Ari Whitten Ph.D. (Cand.), CES, PES Author, Founder, Nutrition, exercise, and natural health expert www.theenergyblueprint.com/

CONTRIBUTING WRITERS

Wendy Meyers FDN-P,NC, CHHC Heavy Metal Detox Expert Www.myersdetox.com

Dr. Emily Letran Speaker, Coach, Dentist Www.cosmeticdentistmonrovia.com

Stephen R Smith Author, Speaker, Founder, CEO, Broadcaster https://lwnfoundation.org/

Dr. Betsy Greenleaf DO, MBA, FACOOG, Author, Speaker, Women’s Health Expert, Urogynecologist, Trainer, Podcast host, Entrepreneur, Business Consultant www.drbetsygreenleaf.com/

Dr. Lori Shemek, PHD, CNC, CLC Author, Speaker, Weight Loss Expert & Radio Show Host Www.DrLoriShemek.com

Dr Susan Truong Eye Doctor, Life Coach & Vision Strategist www.beyondyour2020vision.com/

Dr. Laura DeCesaris Nutritionist, Chiropractor, Functional Medicine Www.drlauradecesaris.com/

Dr. Kyle Collins Upper Cervical Chiropractor https://beginwithinscottsdale.com/

Ese Magege Founder, Health Coach, ER PA& MBA https://www.alchemicalcenter.com/

Dr. Keira Barr MD Author, Speaker, Clinical Educator, Medical Advisor, Dermatologist, and Leading Authority on Women’s Health. www.drkeirabarr.com/

Dr. Robert Zembroski DC, DACNB, MS Speaker, Nutritionist, Chiropractor, Physician, Specialist in Functional Medicine www.drzembroski.com/

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INFLUENTIAL DOCTORS MAGAZINE

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OUR EXCLUSIVE INTERVIEW WITH DOCTOR DAVID FRIEDMAN ND,DC AUTHOR, SPEAKER, TV/RADIO SHOW HOST, HOLISTIC DOCTOR Dr. David Friedman ND, DC is the International award-winning, #1 national best-selling author of Food Sanity, how to eat in a world of fads and fiction. He's a Doctor of Naturopathy, Clinical Nutritionist and Chiropractic Neurologist. He received a post -doctorate certification from Harvard Medical School, is a Board Certified Alternative Medical Practitioner, Board Certified in Integrative Medicine and a registered Naturopathic Diplomate.

He’s a former teacher of neurology and author of the college textbook, “Understanding the Nervous System.”

Dr. Friedman is a contributing writer for a plethora of leading news, health and fitness magazines including U.S News & World Report, Newsweek, Readers Digest, Better Nutrition, AARP Magazine, and Woman's Word, just to name a few. He’s been a guest on over a hundred syndicated radio and television shows and his bestselling CD, America’s Unbalanced Diet, has sold over a million copies, helping raise awareness about the unhealthy foods people are consuming. @Dr. David Friedman @drdavidfriedman Dr. David Friedman drdfriedman Www.drdavidfriedman.com

When it comes to influential doctors, there is

sume, CEO and product formulator for an inter-

no one more qualified to hold that title than Dr.

national nutrition company and it begs the

David Friedman! From teacher, doctor, best-

question, how can he possibly accomplish all of

selling author, keynote speaker, syndicated TV,

this in one lifetime? Dr. Friedman was able to

and radio host, to successful entrepreneur, he’s

carve out some time in his busy schedule to

done it all! Dr. Friedman’s education includes

chat with Influential Doctor’s Magazine so we

Doctor of Naturopathy, Clinical Nutritionist, and

could dig a little deeper into the disciplined

Chiropractic Neurologist. Friedman has also

mindset of this extraordinary doctor.

received a post-doctorate certification from Harvard Medical School, is a Board Certified Alternative Medical Practitioner, and is Board Certified in Integrative Medicine. He’s a former

You have quite the resume of

achievements. What has kept you motivated over the years to achieve so much suc-

teacher of neurology, author of a college text-

cess in life?

book on neuroanatomy, and a contributing

David:

writer for a plethora of leading magazines in-

biggest motivator. When someone tells me,

cluding U.S News & World Report, Newsweek,

“You can’t,” my ears remove the “t.” As an

Readers Digest, Better Nutrition, AARP Maga-

overachiever, people think success just runs in

zine, and Woman's Word. His multiple award-

my genes. The truth is success did not come

winning, #1 national best-selling book, Food

easy for me. As a child, I suffered from A.D.D

Sanity, How to Eat in a World of Fads and Fic-

(Attention Deficit Disorder.)

tion, has created a paradigm shift in how people look at the food they eat.

“The word “NO” has always been my

I could not focus and follow through with tasks.

Because of this, I ended up always tardy, in

Dr. Friedman's list of clients has included many

detention, and failing most of my classes. While

top celebrities like John Travolta, Jenny McCar-

many parents offered their kids money when

thy, Jamie Lee Curtis, Anthony Hopkins, Val

they made an A, my mom gave me $20 for eve-

Kilmer, and Paul Newman, to name a few.

ry D I earned as an incentive to work harder to

Many fly across the country to see him because

avoid getting so many F’s on my report card. At

they trust no one else. As the health expert for

the time, I dreamed of being a musician and I

Lifetime Television’s syndicated morning show

felt that sitting in a classroom learning about

and host of To Your Good Health Radio, millions

history and math was a giant waste of my time!

of people have enjoyed his weekly, cutting-

While most kids enjoyed their summer breaks, I

edge solutions to everyday health and wellness

always ended up in summer school.”

issues. He’s been a guest on over a hundred syndicated radio and television shows and his bestselling audiobook, America’s Unbalanced

Diet, has sold over a million copies, helping to raise awareness about the unhealthy foods

people are consuming. Add to his amazing re-

6 INFLUENTIAL DOCTORS MAGAZINE

IDM:

www.influentialdoctorsmagazine.com

Friedman goes on to share, “Even though my SAT scores were great, no college would consider me because I ‘never applied myself in school.’ It would be the words said to me by my

high school principal that would forever alter

my path. ‘David be glad a college won’t ac-

Friedman continues, “I would later go on to

cept you because you would end up failing.

earn a degree as a Doctor of Naturopathy,

You’re just not smart enough!’ Those stab-

with an emphasis on diet and nutrition.

bing words he said that day resonated in my

While in practice, I witnessed first-hand the

spirit.

power that food has on our health. This led

One gift I did possess was writing. Using this talent, I submitted a very creative essay on why I should be accepted to college even though I didn’t make the best grades. I sent

to me writing a book called Food Sanity,

How to Eat in a World of Fads and Fiction. To my dismay, it was rejected by 50 leading publishers. I was told, ‘Your book

this with my application to several colleges and, to my total surprise, two of them sent me back an acceptance letter. On the first

I’ve learned over the years to never let

day of college, I put a sticky note on my

naysayers derail my dreams. Had I listened

dorm room mirror that said, ‘David, you’re

to my critics and just given up; I wouldn’t be

not smart enough for college!’ Those words

where I am today. The secret to being suc-

from my high school principal would fuel my

cessful is, no matter what, NEVER give up on

motivation not to fail. His words had far

your dreams! If someone tells you no, that

more power than the twenty-dollar incen-

just means they aren’t the right fit and simp-

tive offered by my mom. I ended up making

ly not worthy of being part of your jour-

straight A’s in college and graduated magna

ney.”

cum laude. I was even featured in the National Dean’s List, a prestigious recog-

IDM: With all your doctorate degrees

nition for academic excellence.

and certifications, when someone asks

I grew up in a family of medical doctors and

you what you do for a living, what do

it would be a car accident that would forev-

you tell them?

er change my views on alternative medicine.

David:

“I always tell them I’m a full-time

I was diagnosed with a herniated disc and

isn’t good enough,’ “Nothing new here to

rather than go the traditional drug or sur-

student. I’m constantly learning, growing,

pursue,” and “It’s not worth the cost of the

gery route, my mom recommended I try

and striving to help others reach their opti-

paper we’d print it on.” Ouch! This was like

going to a chiropractor. The results were so

mal health. Much of what I learned in col-

a dagger being stuck into my chest! Howev-

astounding, I decided to change my major

lege is obsolete today. The textbook all doc-

er, I was able to turn this rejection in-

from English to Chiropractic. I earned my

tors learn from is called Gray's Anatomy. It is

to redirection

and I stayed the course.

pre-med college requirements, continued to

now in its 41st edition. That means the doc-

When I hear ‘NO,’ I shout out a four-letter

make stellar grades, and was eventually

tors that learned from the first 40 versions

word, ‘NEXT!’

were taught outdated information by to-

Food Sanity went on to earn seven first-

day’s standards. On my syndicated radio

place literary awards, including the prestig-

show, I get to interview world-renowned

ious International Book Awards, beating out

doctors, authors, and scientists. I remember

over 2,000 entrees from around the

one day interviewing Dr. Earl Mindell, au-

world. Food Sanity became a USA Today

thor of The Vitamin Bible. This book was

bestseller, #1 Amazon bestseller, #1 Barnes

published 35 years ago and remains the #1

and Noble bestseller, and a featured ‘top

bestselling nutrition book in history. I asked

pick’ in their health category. My book also

Dr. Mindell how much of his original book is

won first place at the Author Academy

considered obsolete today? His answer was

Awards. During my acceptance speech, in-

quite a shocker. He told my listeners that

stead of thanking those that believed in me,

100% of all the information he published in

I shared my appreciation to all the people

his original book is considered outdated

that told me ‘No,’ it was their REJECTION

today. The recommended daily allowance

and inspired my REDIRECTION. As I held up

for vitamins changes every five years; so a

my award to the crowd. I said, ‘In the words

lot of what nutritionists recommended to

of Julia Roberts from Pretty Woman, BIG

their patients in 2015 is now considered

MISTAKE!’

wrong information. To stay up to date with

accepted to Chiropractic College. On the first day of neuroanatomy class, the teacher bragged, ‘My class is very challenging and is considered one of the most difficult. This course has the highest failure rate at this

college, and no one makes an A.’ I felt like he was speaking directly to me. Challenge accepted! I went on to earn the first A in neuroanatomy. This advanced grasp of the topic led to me teaching neurology classes on campus to hundreds of students. That eventually transpired into me becoming the author of a college textbook on neuroanatomy, Understanding the Nervous System. All of this transpired because someone told me that I could not make an A in neuroanatomy class.”

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INFLUENTIAL DOCTORS MAGAZINE

7

DR. DAVID FRIEDMAN ND, DC

our ever-changing world, I remain a full-time student.”

IDM: Many of your patients include some of today’s top celebrities. Who would do you consider as your all-time favorite?

David: “There are many celebrity patients that I’m very fond of, but I’d have to put John Travolta as my top pick. John is truly one of the most down-to-earth, non-pretentious celebrities I’ve ever met. He and I became friends and I got to spend some time getting to know him while hanging out at his house in Florida (built around an airplane runway to allow easy access to his planes.) Unlike many celebrities who get

AUTHOR, SPEAKER, TV/RADIO HOST, HEALTH EXPERT, HOLISTIC DOCTOR

annoyed when a fan comes up to talk with them or to ask for an autograph, John is always happy to sign something for a fan and stop and chat. It’s also not uncommon for Travolta to go into the kitchen of a restaurant after having a great meal to personally thank the chef! How many people do you know that will do that?”

Friedman continues, “One evening we went to see a movie and on the way out, John thanked the person inside the projector room and told him what a great job he was doing. When I asked Travolta why he did that he said, ‘Without the people working in that projection room, no one would be able to see movies and I would be out of a job. Their duties are just as vital to the movie industry as the director of the film. Besides, it took me five seconds, and did you see the excitement on his face?’ I replied, ‘Yes. I bet he goes home and calls everyone he knows and won’t be able to sleep tonight.’ John said, ‘If I can create that kind of joy with just five seconds of my time, it’s well worth it.’

I’ll share another example of how stardom hasn’t gone to John’s head. One day he called to make an appointment to see me during a time I was double booked. So, my assistant called one of the patients and moved her appointment time to an hour later, which she was more than happy to do. When John came in and found out I had done this he said, ‘Please don’t move anyone else’s appointment to accommodate me. Their time is just as valuable as mine is. I’ll be fine seeing you at a different time.’”

8 INFLUENTIAL DOCTORS MAGAZINE

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and to increase our concentration. Unfortu-

tunately, we can’t solely rely on scientific

nately, as I share in my book, we have to

studies because those can change, some-

play detective when it comes to our food

times weekly. Plus, many of them are BUY-

because it has become tainted with health-

ased [spelling emphasized,] meaning they

destroying antibiotics, hormones, and pesti-

are bought and paid for. PLOS Medicine

cides. The reality is, the FOOD industry cares

Journal did an interesting study on the cor-

nothing about health and the HEALTH indus-

relation between the funding source and the

try cares nothing about food.”

researcher’s conclusion. They analyzed 206

IDM: It gets so confusing. What type of food should we be consuming?

scientific studies and looked at the relationship between the findings and the group conducting the research. The results of this

David: “That is the million-dollar question!

study were staggering! When the group

Finding that answer is what fueled me to

conducting the research had a vested finan-

spend over 6 years researching and

cial interest in the outcome, the results

writing Food Sanity. As a syndicated TV and

were eight times more favorable than when

radio health expert, I’ve interviewed hun-

the group conducting the research was an

dreds of scientists, doctors, and best-selling

independent third party. As the saying goes,

authors with the goal of sharing information

‘He who pays the piper calls the tune.’ ”

tion behind writing your #1 bestselling

to help my audience reach their optimal

book Food Sanity?

Friedman goes on to share, “I wrote

health. Unfortunately, that’s not what hap-

Food Sanity to help people decipher through

David: “One day while teaching neurology

pened. Instead, every guest would contra-

all the conflicting information they are being

dict the previous expert, leaving every-

bombarded with and help them make their

one, including me, more confused. From

own educated choices. I also tap into your

proponents of a Vegan diet, Paleo, the Med-

instincts, and what your gut is telling you.

iterranean to a Gluten-Free and Low Carb

Then I explore human biology and see if we

Diet, the opinions are as different as night

are designed to eat a specific food. When

and day. For decades we were told to eat

you combine common science, common

oatmeal because it helps to balance blood

sense with our biology, you have a full-proof

sugar. Now we're told to avoid grains be-

blueprint that shows you the best way to

cause they spike our blood sugar! Coffee

eat, lose weight and prevent disease.”

IDM: What got you interested in the healing power of food and the inspira-

class, a student asked the question, ‘Dr. Friedman, you say that our brain and nerves control every organ, gland, muscle, and joint in the body. What controls our brain and nerves?’ This was an interesting question and one that I had never been asked before,

but

it

was

an

easy

one

to

an-

swer: food! What we eat controls our brain and nervous system and it’s also the essence of who we are and what we will become. Our hormones, emotions, immune system, memory, reproductive system, and even how we age are influenced by our diet.

Every day billions of cells in the body die and get replaced by the food we consume. I believe the one thing someone should focus on when it comes to their health can be found at the end of their fork.” Dr. Friedman

goes on to share, “Hippocrates, the father of medicine, said ‘Let they food be thy medicine and medicine be thy food.’ Today, the pharmaceutical industry is king, and doctors are taught not to think outside the pillbox.

The sad reality is, Big Pharma makes no

used to be considered unhealthy and today, we’re told it helps prevent disease. Eggs

IDM: You host a very successful radio

used to cause high cholesterol. Today’s re-

show. How did you get started?

search shows that eggs contain lecithin

David:

which helps lower cholesterol. In the 1980s and ’90s, we were told that coffee wasn’t healthy, and butter made us fat! Now there’s a popular diet called ‘bulletproof,’ which advocates putting butter in your coffee to help you improve your health and lose weight! After growing frustrated with

all

the

conflicting

opinions,

I

wrote Food Sanity. It breaks through all the culinary conundrum and answers the big question, what are we supposed to eat?!”

“I began my radio career hosting

‘Healthy Solutions’ on AM and FM radio 25 years ago. This was long before computers were the norm and digital sound wasn’t even a concept at the time. I used an oldfashioned reel-to-reel recorder while read-

ing from handwritten notes. Back then, callin guests sounded like they were talking from inside of a tunnel. Today, everything is digitized, equalized, edited, and recorded through computers and advanced state-ofthe-art sound mixers. While I appreciate the

profit on natural herbs, nutrition, or food, so

IDM: With so many food and diet books

quality advancements, sometimes I miss the

the multibillion-dollar drug industry belittles

on the market, what makes your book

old days of simple raw radio.”

the positive clinical research on natural

different?

IDM: How did you get so many famous guests on your show?

sleep better, to help us wake up, to poop

David: “In Food Sanity, I use a common science meets common sense approach to

more, to poop less, to improve our erection,

figuring out the culinary conundrum. Unfor-

viewed was Andy Griffith. I’ll never forget

medicine. We have prescription drugs for whatever ails us. There are drugs to help us

www.influentialdoctorsmagazine.com

David: “The very first celebrity guest I inter-

INFLUENTIAL DOCTORS MAGAZINE

9

plant-based eating and how Supersize

the benefits they offer. I asked her what

Me convinced millions to stop eating at fast-

benefit had her so concerned and she re-

food restaurants. Plus, not everyone will

plied, ‘They’re offering all employees a

read a book from cover to cover but most

401K.’ I said, ‘And why is that a bad thing?’

people will sit down and watch an entire 90-

She continued, ‘Dr. Friedman, with my bad

minute documentary.”

back, I can’t even run a 5K. How am I going

Friedman continues to share, “I’m also

how nervous I was after he told me, ‘The last person that interviewed me was Larry King. I’m sure you’ll do just fine.’ I didn’t come close to filling the great Larry King’s

shoes, but Andy and I did have a wonderful casual conversation that would set the theme of my show for decades to come. In 2009, the name of the show became ‘To Your Good Health Radio,’ and I’ve had the honor of interviewing many celebrities including Jay Leno, Howie Mandel, Jenny McCarthy, Suzanne Somers, and William Shatner, just to name a few. But what excites me the most is the variety of bestselling authors that I get to chat with and learn from. This includes leading pioneers in brain

to survive a 401K?’ ”

writing the sequel to Food Sanity which will

Dr. Friedman shared one more quickie from

be more focused on weight loss and include

his book, “During an initial exam I asked a

healthful, easy to make recipes. In addition,

patient to stand on the scale so I could

I’ve just completed a comedy book based on

weigh her. I was shocked to see she only

actual events that have taken place in my

weighed 80 pounds! I looked down and said,

office over the past three decades. The pop-

‘Both legs please.’”

ular saying, ‘Laughter is the best form of medicine’ has been proven by science. According to the Journal of Neuroscience, laughter releases endorphins in the brain—

IDM: With all your professional milestones,

what do you consider to be your proudest moment?

our internal feel-good chemicals—via opioid

David:

“That’s a tough one to answer. I

receptors. Similar to opioid drugs, which

would probably say interviewing Andy

also bind to those receptors, laughter induc-

Griffith in 1995 for the exclusive feature

es euphoria, minus the negative side effects.

cover story for Today’s Chiropractic Maga-

laughter induces euphoria, minus the nega-

zine,

tive side effects. Laughter also activates the

100th anniversary. His endorsement of chi-

release of serotonin, the key hormone that

ropractic opened the minds of tens of thou-

stabilizes our mood, feelings of well-being,

sands of senior citizens who had never con-

and happiness.”

sidered trying this form of alternative medi-

commemorating

the

profession’s

cine. What makes this such a defining mile-

health (Dr. Daniel Amen and Dr. David Perl-

IDM: Can you share a couple of funny

mutter;) pioneers for a plant-based diet (Dr.

stories from your upcoming comedy

two years before Andy Griffith even became

Joel Fuhrman, Dr. Neal Barnard, and Dr.

book?

my patient. There are so many successful

Caldwell Esselstyn Jr.;) and the world’s leading Paleo Diet advocates (Robb Wolf, Chris Kresser, and Dave Asprey.) To be able to read an amazing life-changing book and get to pick the author’s brain while sharing that information with millions of people across the world; there is no greater reward.”

David: “Sure. Since we chatted about John Travolta, I’ll share a funny story that involves him.

One of my patients, a guy

named Vince, told me he saw John Travolta coming out of the shower at the YMCA just as he was walking in. He stopped, looked at John standing there with no clothes on, and said, ‘Hi John, it looks like we have something in common.’ Travolta looked down at

this naked man’s body and then glanced at his own and replied, ‘Uhm, I don’t think so.’

Vince proudly said, “Yes we do. We are both patients of Dr. David Friedman!”

IDM: You’ve accomplished so much in

Friedman went on to share another humor-

stone for me is, I visualized it taking place

people that give visualizing the credit for their success. A reporter once asked Hank Aaron, home run hall of fame inductee, what’s the secret to being able to hit so many home runs? He replied, ‘Before I walk up to the plate, I visualize hitting that home run.’ Seeing something in your mind’s eye can have a profound effect on whether or not it comes to fruition. I visualized Andy not just becoming a patient of mine but feeling so great from my care that he would want to tell the whole world! And that’s exactly what happened.”

IDM: The Andy Griffith Show is one of

ous story from his clinic, “A patient came in

the most successful and loved programs

last week that I hadn’t seen in a while. She

in television history. He played such a

“I have several projects in the

said, ‘I’ve been putting this off for nine

good ole, down-to-earth person. Was he

works. One is a documentary film based on

months!’ I replied, ‘That’s exactly what my

like that in real life?

my book Food Sanity. This is a bucket-list

mom said the day before I was born!’ My

dream of mine because food documentaries

patient then shared with me how she had

can make a massive global paradigm shift.

recently gotten a new job but was thinking

Look what the film Forks Over Knives did for

about quitting after learning about one of

life. What’s next on the horizon?

David:

10 INFLUENTIAL DOCTORS MAGAZINE

www.influentialdoctorsmagazine.com

David:

“Yes. I live in North Carolina and

there is no other place in the world where the name Andy Griffith is more well-known.

In fact, the fictitious town of Mayberry was modeled after Mount Airy North Carolina,

where Andy grew up. Even as popular as he was, every time he would walk into my office waiting room for his scheduled appointment he would say to my receptionist, ‘My name is Andy Griffith. I’m here to see Dr. Friedman. My last name is spelled G R I F F I T H.’ (Like everyone didn’t already know who he was.)

Andy would sometimes bring his banjo with him because he didn’t want to leave it in his Ford pick-up truck in the hot summer. One day a patient walked in and saw Andy holding his banjo and asked him if he would play a song. That ended up turning into a 45minute concert in my waiting room. All my patients and staff gathered around and enjoyed this wonderful event. Not many people know this but Andy Griffith had a very successful music career. In fact, two of his records went platinum and he won a Grammy for Best Southern Gospel Album in 1997. He also sings and has appeared on several notable musicians’ records and videos including Brad Paisley, Randy Travis, and Marty Stewart.”

competition. The only competition I have is

These sugar alternatives are formulated

the reflection I see in the mirror. I want to

with an array of toxic chemicals that lead to

see someone better today than I saw in that

imbalances in the body and have been

reflection yesterday. To answer your ques-

linked to ailments like depression, arthritis,

tion, my motivation isn’t driven by what the

Alzheimer’s disease, and even cancer.”

Joneses are doing but rather, what can I do to make the Joneses want to alter their sails and keep up with me.”

Friedman shares, “Michael J. Fox’s Parkinson’s disease has been linked to his diet-soft -drink consumption and I wanted to include

IDM: With so much going for you, what

IDM: As a health expert for Lifetime

this in my feature. However, after the legal

keeps you motivated?

Television’s morning show you’ve cov-

team at Lifetime Television reviewed the

ered a lot of health features and inter-

script, they excluded that part of the seg-

David:

“There are many people that stay

satisfied being stagnant. While that is perfectly okay for some, I am motivated by

views. Which one stands out as your favorite segment?

ment. They were concerned that there wasn’t enough proof, and, of course, that meant possible legal repercussions. I re-

movement. A ship at sea will never develop

David:

“It would be my cutting-edge fea-

fused to sit back and allow such an im-

barnacles but a ship stagnant at the dock

ture on the dangers of artificial sweeteners.

portant part of this feature to get the ax. I

will. I want to leave a legacy, something

Back then, no one knew they contained

forwarded the powers that be a plethora of

that will profoundly benefit others even

chemicals that caused disease and contrib-

evidence, including compelling research

after I die. Whether that’s helping fix a fa-

uted to weight gain. I was the first person to

conducted by James Bowen, M.D., and Ar-

ther’s torn rotator cuff injury so he can play

go on national television exposing this not-

thur M. Evangelista, former FDA investiga-

catch with his son and create childhood

so-sweet truth. It ended up being a two-

tor, showing aspartame is a powerful neu-

memories, or writing books, making films,

part feature exposing the health risks of

rotoxin. I included ‘Evidence File #6: Aspar-

or recording audios that can benefit many

consuming artificial sweeteners. America

tame & Parkinson’s Disease’ submitted by

people’s lives.”

spends $25 billion on diet soft drinks. Peo-

Mark D. Gold with the Aspartame Toxicity

ple drink them to keep from gaining weight

Information Center. After reviewing this

yet these diet drinks contain chemical

research and more, I was given the thumbs

sweeteners that stimulate appetite and

up by the legal team at Lifetime and my

contribute to obesity. A study at the Univer-

segment aired to rave reviews. I received

sity of Texas Health Science Center at San

over a thousand letters from happy viewers

Antonio found that participants who drink

that got off artificial sweeteners following

diet soft drinks containing artificial sweet-

my segment. They felt better, could think

eners, increase their risk of obesity by 41

better, sleep better, and could finally lose

percent for every soft drink they consume.

those unwanted pounds.”

Friedman continues, “I had a patient ask me last week, ‘I see there’s a doctor’s office opening across the street from you. Are you sad to see more competition?’ I replied to her, ‘I didn’t even notice a doctor’s office was opening across the street. I stay so focused on what I do here that I don’t have time to be concerned about other business-

es. I don’t consider any doctors’ office as my

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INFLUENTIAL DOCTORS MAGAZINE

11

IDM: In closing, what advice can you offer to help doctors be-

Fast forward 28 years later and through the ripple effect, I can trace

come more successful, our readers, or anyone else that simply

back virtually every celebrity patient I’ve seen since. They are all

wants to become a better health influencer and gain momen-

somehow connected to a production coordinator, hairstylist, make-up artist, or transportation guy that worked on the set of ‘The Crow.’

tum?

These folks have continued to share with others their wonderful expe-

David: “Focus on what you can do for others instead of how it can

rience under my care while working on that movie. This ripple effect

benefit you. When you give unselfishly, it will come back to you ten-

from a genuine unselfish gesture was the catalyst to all the A-list mov-

fold. People often ask me how I was able to get so many celebrities as

ie stars I’ve seen since. The bible says, ‘You reap what you sow.’ In this

patients? I can trace it all back to the time I went to the set of the

scripture, sowing is used as a metaphor for one’s actions and seeing

Brandon Lee movie, ‘The Crow.’ They were pulling 16-hour cold winter

the benefits of such. If you believe in Karma, your good actions of

days outside onset and many of my regular patients couldn’t come to

influence toward others will bring an equal or greater amount back to

see me. So, I loaded up my portable table and brought it to the movie

you. We all need to make a living, but money will come to you when

set. I ended up treating over 80 members of the cast and crew and I

money isn’t your primary focus. Instead, work on helping others and

offered my services for free. It was my way of giving back to an indus-

the fruits of your efforts will be rewarded with amazing success and

try that has supported me. I went on set several times giving away my

prosperity.”

services for those in need. Bob Rosen, the producer of the film, literally had a tear in his eye when he thanked me for helping everyone through such freezing cold, long, and physically challenging days.

ORDER NOW

12 INFLUENTIAL DOCTORS MAGAZINE

www.influentialdoctorsmagazine.com

TO YOUR GOOD HEALTH RADIO CHANGING

LIVES JUST

THE

HEALTH OF IT! Informative, Entertaining, Empowering

DR DAVID FRIEDMAN

WWW.toyourgoodhealthradio.com

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Dr. Zembroski DC, DACNB, MS is a transformational speaker, having devoted countless hours to educating the public over the years and is passionate about health education. He presents motivational health talks to groups including, corporations, doctors’ organizations, fitness experts, community groups, adult-education programs, civic organizations, support groups, and private clubs.

Dr. Z delivers dynamic and inspirational presentations full of practical information based on the latest scientific research from the fields of clinical neurology, functional medicine, nutrition, and his own clinical experience. His lectures emphasize understanding the underlying causes of chronic disease, various health issues, non-drug therapies, and prevention. https://www.drzembroski.com/ BOOK DR.Z FOR A TALK: https://www.drzembroski.com/thespeaker/ DR. Z's CLINIC: https://www.drzembroski.com/theclinic/ DR. Z's NEW BOOK REBUILD: https://www.drzembroski.com/thebook/ To order REBUILD: https://www.amazon.com/RebuildProven...

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Dr. Robert Zembroski DC, DACNB, MS Author, Speaker, Physician, Specialist, Chiropractor Neurologist, Developer, Nutritionist. © Copyright by Dr. Robert Zembroski

Are you a Long-Hauler?

The full spectrum and severity of COVID-19 symptoms continue to surface. For those

called “long Covid,” and you are now considered a “Long Hauler.”

who get infected with the SARS-CoV-2 virus,

During the initial infection with the coro-

the symptoms can range from mild flu-like

navirus, symptoms can range from fever,

symptoms to severe infection resulting in

chills, and muscle pain to fatigue, headaches,

acute respiratory distress syndrome, and

sore throat, shortness of breath, and a loss of

hyperinflammation (cytokine storm) causing

taste or smell. Other symptoms can in-

organ damage.

clude—chills, chest pain, nausea, vomiting,

And for those who are at a major risk for

diarrhea and skin rashes.

COVID-19 have known comorbidities includ-

The Cytokine Storm and hyperinflamma-

ing obesity, diabetes, asthma, autoimmune

tion

disease, hypertension, cancer, and chronic kidney disease which is the most prominent comorbidity leading to death.

As your body’s immune system neutralizes the virus, both the innate and adaptive immune responses are actively killing cells in-

These are the known health issues that

fected by the virus and producing antibodies.

can be dangerous for those infected with this

During this battle, white bloods cells release

coronavirus. What about those of you who

cytokines—chemical messengers that recruit

don’t know you have an internal health issue

and regulate different types of white blood

because you have had sub-standard and non-

cells to help fight in the viral battle.

specific physical exams?

While it’s normal for white blood cells to

COVID-19 has plagued the world since it

releases cytokines during a coronavirus infec-

was first identified in December of 2019.

tion—in genetically susceptible people—

Many people who were infected with SARS-

white blood cells can release too many cyto-

CoV2 recovered quickly and were able to

kines creating a pro-inflammatory state

resume their normal lives. But for some, the

called a “cytokine storm.”

effects of this viral infection can last for

14 INFLUENTIAL DOCTORS MAGAZINE

weeks and even months. This phenomenon is

www.influentialdoctorsmagazine.com

Data out of Frontiers in Immunology, re-

Immune dysfunction—flare up of auto-

ports this uncontrolled systemic inflamma-

immune disease, autoinflammatory

Research out of the journal Mitochondrion, states mitochondria are highly prone to

tory response can cause, splenomegaly

diseases, and chronic inflammation

various cellular stressors that can damage

(enlarged spleen), hepatomegaly (enlarged liver), lymphadenopathy (swollen lymph

Chronic pain—joint and muscle pain

the mitochondria—one being viral infections. Damaged mitochondria cease to pro-

nodes), clotting disorders, dysfunction in

A small study posted in the Journal of the

duce energy, support our inherent immune

the nervous system, and ultimately multiple

American Medical Association found 87.4%

response and cease to maintain normal

organ damage and/or failure.

of people who recovered from COVID-19

cellular functions.

This hyperinflammation can cause many

had persistent symptoms. [See Graph]

According to the American Journal of

different symptoms including flu-like symp-

The lack of symptom history created this

Physiology-Cell Physiology, the powerhouse

toms, fatigue, swelling of your limbs, joint

study’s limitation. However, the individuals

of the cell—the mitochondria—produce

pain, shortness of breath, rapid breathing,

in this study had persistent symptoms that

proteins called mitochondrial antiviral sig-

seizures, tremors, confusion, hallucinations,

many people outside of the study experi-

naling proteins which serve to induce cell

low blood pressure, and lethargy.

ence.

suicide when the cell is infected with virus-

What about those who don’t develop hy-

Health “authorities” are talking about it; no

es. The researchers also describe the hijack-

perinflammation and serious lung and or-

one knows how to rebuild from it—the long

ing of the cell’s mitochondria by SARS-CoV-

gan damage?

-term dysfunctions and symptoms following

2 for its advantage.

After the acute immune response cools

a SARS-CoV-2 infection.

Basically, the virus can alter the function

off and the immediate coronavirus infection

Whether you suffer from crippling fatigue,

of mitochondria preventing the cell from

is not a serious health threat, many people

shortness of breath, or joint pain, “long

committing suicide ultimately leading to

are now exhibiting post-acute covid-19 of

covid” seems to be a multisystem disease

more viral particles being made.

“long covid” symptoms weeks and months

that needs a functional approach to improv-

This manipulation by the coronavirus can

after the acute COVID-19 infection. In some

ing physiology and eliminating symptoms.

increase inflammation and suppress our

cases, new symptoms develop and evolve

What’s causing your post-covid symp-

innate and adaptive immunity.

long after the initial viral infection.

If you are a long hauler, you may experi-

ence periods of symptomatic improvements followed by those same symptoms getting worse again. If you suffer from “long-covid” you may have some or all of these viralpersistent symptoms: *Post-viral fatigue and a lack of energy

Could the reason long haulers suffer

toms?

During a SARS-CoV-2 infection, the immune system not only fights the infection, specific white blood cells get injured. Data from the

American Society for Microbiology, reveals white blood cells get injured from SARS-CoV -2, while other white blood cells develop a memory of this viral infection.

chronic cough Neurological

dysfunction—dizziness,

brain fog, neuropathy, a loss of smell and taste, sleep issues, poor concen-

tration and memory problems

other symptoms be due to an injured immune response and dysfunctional mitochondria caused by SARS-CoV-2?

But wait, there’s more.

In order to transfer the energy from the foods we eat to normal cellular functions,

Respiratory issues – shortness of breath or difficulty breathing, and

from debilitating fatigue and the long list of

Injured white blood cells and cells that

we need nicotinamide adenine dinucleotide

have a memory can result in an imbalanced

(NAD+). As we age, we develop decreased

and broken immune response which can

energy, increased fatigue, and perhaps a

lead to chronic inflammation and an inabil-

loss of motivation.

ity to heal through viral infections including

this coronavirus.

With age, we also have fewer NAD+. Less

NAD+ leads to impaired mitochondrial func-

complications—

Data also point to dysfunction within the

tion which is associated with many of the

inflammation of the heart muscle,

cell’s energy-producing organelle, the mito-

physical symptoms of aging. NAD+ is need-

palpitations

chondria. Do you remember the body’s

ed to take food energy and transfer it into

Dermatologic/skin issues—rash, hair

energy

the mitochondria where ATP is produced.

loss

(ATP)? Mitochondria are also needed for

A loss of NAD+ is also seen with the corona-

proper immune function and the mainte-

virus infection. Researchers out of the

nance of normal cellular functions.

School of Medicine, Isfahan University of

Cardiovascular

Hepatic dysfunction—elevated liver enzymes

source

adenosine

triphosphate

Digestive issues—disruption of nutri-

When cells and their mitochondria are

Medical Sciences, Isfahan, Iran, found the

ent absorption, abdominal pain, gastri-

under stress, the cells turn on specific path-

SARS-CoV-2 virus not only caused damage

tis, diarrhea.

ways for recovery to bring back cellular

to the cell’s DNA, but it also led to the de-

homeostasis. However Viral infections are

pletion of NAD+ and ATP which ultimately

associated with altered cellular physiology.

caused cellular death.

Emotional

symptoms—depression,

anxiety, and mood changes.

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INFLUENTIAL DOCTORS MAGAZINE

15

So, the SARS-CoV-2 virus can damage the

activate genes the produce sirtuin proteins

Nutrients that support normal immune

immune system, enable it to create inflam-

that regulate gene expression and cellular

function include vitamin A, vitamin C, vita-

mation and the virus can deplete NAD+ and

renewal.

min D, zinc, omega-3 fatty acids, beta-

damage mitochondria with a reduced level of ATP production preventing cells from creating energy for normal cellular function.

This sounds like post-viral fatigue.

Rebuild from Long-Covid While data continues to emerge regarding the long-term effects of the SARS-CoV-2 infection, it makes sense to take a functional

You may be familiar with the concept of

glucans from mushrooms, and probiotics.

fasting. Fasting physiology involves reducing

Rebuild proper mitochondrial function

caloric intact for short periods of time. How-

and energy production

ever, calorie restriction does not mean nutrient restriction. Nutrients are needed to run biological systems and restore function.

In fact, nutrient deprivation is dangerous.

Eliminate gluten, dairy, and white refined

Mitophagy is autophagy for the mitochondria. Again, calorie restriction is a simple action to take to restore mitochondrial function and activate mitophagy.

Increased

approach to rebuild the internal

can be created by Coen-

terrain of the body following infections

from

mitophagy

zyme Q10. You may be

SARS-CoV-2.

familiar with CoQ10 for

This means taking the appropri-

those using cholesterol-

ate actions to restore and re-

lowering drugs (statins).

build the immune response,

CoQ10 is not only needed

support and rebuild mitochon-

to preserve heart function

dria, and reduce chronic inflam-

while taking statins and

mation.

chemotherapy drugs but

Rebuild proper immune func-

also to rescue your mito-

tion.

chondria. CoQ10 is the most important antioxi-

Notice how I didn't say “super-

dant our cells need to

charge” or “enhance” your im-

support and protect mito-

mune response. Why? Accord-

chondria. Without CoQ10,

ing to research out of MedRXiV

the level of ATP that the

long-after someone tests nega-

mitochondria

tive for infection, immune cells can create persistent systemic

cellular function decreas-

inflammation.

es.

The point is if you are a long

Having normal mitochon-

hauler you want to normalize

drial function is synony-

and rebuild the immune re-

mous with healthy NAD+

sponse, so it doesn’t become

levels and ATP produc-

more aggressive. You don't

tion.

want to activate an already

To produce NAD+ you

primed immune system.

need vitamin B3—niacin.

To normalize immune function and get rid of damaged and programmed white blood cells, immune

produce

drops, and the energy for

Niacin can be used to synthesize NAD+ through

[Image from the Journal of The American Medical Association]

a specific pathway called the salvage

cell recycling—autophagy (aww-toph-a-gee)

sugars, and starches. Focus on eating nutri-

—is recommended. When cells are dam-

ent-dense foods, good fats high in omega-3

pathway. NAD+ is also produced by

aged or parts of the cell is damaged, the cell

fatty acids, and foods containing polyphenol

consumption

recycles itself. By doing so, new immune

and flavonoids.

tryptophan.

of

the

amino

acid

the L-

Consider eating insoluble fibers and fer-

Do you recall Thanksgiving turkey and tryp-

mented foods to support normal gut func-

tophan? Dietary tryptophan is a primary

Activating immune cell autophagy can be

tion and restore normal gut flora. There is

source of NAD+ needed for proper immune

done with calorie restriction. Calorie re-

evidence that your gut health and the differ-

function.

striction is reducing your caloric intake by 30

ent species of bacteria in the gut can help

-50%. Caloric restriction has been shown to

immune cell recycling.

cells can be produced with their inherent normal functions.

16 INFLUENTIAL DOCTORS MAGAZINE

www.influentialdoctorsmagazine.com

Controlling chronic inflammation Since SARS-CoV-2 has been in the limelight, hyperin-

flammation and then chronic lingering inflammation is the primary driver for the acute inflammation and damage caused by this virus and now long-term symptoms associated with long covid.

Cytokines are immune messengers that communi-

Dr. Robert Zembroski

cate with different cells of the immune system. When

DC, DACNB, MS

the immune system becomes overactive during a cytokine storm, the prominent cytokine in charge is IL-6. IL -6 is implicated in acute respiratory distress syndrome causing lung damage and is involved in multi-organ failure for those with severe infection and COVID-19.

White blood cells contain a genetic switch called NF -kB. NF-kB is the orchestrator of inflammation and responsible for the production of IL-6. Under times of acute or chronic inflammation, white blood cells produce IL- which travels into the liver where C-reactive protein (CRP) is created. You may be familiar with CRP when getting your physical exam and blood work.

By far the greatest regulator of NF-kB and one of the most powerful anti-inflammatory is curcumin. In fact, data out of Immunopharmacology and Immunol-

ogy, reveals curcumin to be a powerful inhibitor of NF-

Author, Speaker, Physician, Specialist, Chiropractor Neurologist, Developer, Nutritionist.

kB and IL-6.

Additional nutrients that inhibit NF-kB include fish oils, lipoic acid, and N-acetyl cysteine, reishi mushrooms, and epigallocatechin gallate (EGCG) found in green tea. ~Dr Robert Zembroski

Summary Collective data suggests there are multiple systems involved in long covid. As more and more research comes out, it would appear the known dysfunctions associated with being a long hauler is immune injury, mitochondrial dysfunction, and chronic inflammation.

The data also suggests—for now— rebuilding the internal terrain of the body after infection includes al-

terations in the diet and the use of specific nutraceuticals (supplements). It would also make sense as your fatigue improves to incorporate exercise back into your lifestyle as calorie restriction with exercise is an excellent and proven way to activate autophagy needed to clean up post-covid damage.

For more information on rebuilding from COVID-19, reducing chronic inflammation, or restoring your health after disease, get yourself a copy of Rebuild here or from your favorite retailer.

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INFLUENTIAL DOCTORS MAGAZINE

17

Every week, Dr. Friedman answers listener questions. If you have a health related question send it to him: AskTheDoctor@ToYourGoodHealthRadio.com If Dr. Friedman answers your questions on the call you will receive a signed copy of his book “Food Sanity.”

18 INFLUENTIAL DOCTORS MAGAZINE

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America’s Unbalanced Diet: The shocking truth about what’s on your dinner table In his bestselling CD, Dr. David Friedman shares the secret to attaining optimal health. “America’s Unbalanced Diet” exposes shocking evidence that will enlighten you and forever change the way you look at the items on your dinner table.

You will learn: Diet- related diseases account for 68% of all deaths!

What ingredient in most people’s kitchen is a major cause of obesity?

Which vitamins can cause irreversible damage to your body and even DEATH! Diet soft drinks cause you to gain weight.

Milk is a primary cause of brittle bones.

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19

How To Activate the Little Known Enzyme That Promotes Weight Loss and Longevity DR LORI SHEMEK, PHD, CNC, CLC is well known as a pioneer in creating global awareness of low-level inflammation and how it is the underlying cause of most illness, disease, faster aging and weight gain. She has been sending out the message about inflammation long before it was a buzz word.

Dr. Lori has uncovered the pathway to the core cause of weight: inflamed fat cells that not only promote unwanted excess weight gain and belly fat, but poor health as well.

Lori Shemek is a Nutrition and Weight Loss expert, a best-selling author and specializes in weight loss resistance. She has helped many people to once and for all.. lose the weight and feel better fast. She shows people how to spot sneaky foods that create weight gain, to kick sugar addiction to the curb, and shift from eating the wrong foods to the exact foods that burn fat.

Dr. Shemek is an award-winning, bestselling author of How To Fight FATflammation!; The Ketogenic

Key; Beginner’s Guide to Intermittent Fasting and Fire-Up Your Fat Burn! She is a leading health and weight loss expert and also known as “The Inflammation Terminator.” She has made it her mission to help clients lose weight and educate the public on the toxic effects of certain foods and lifestyle choices and how they create inflammation in the body resulting in weight gain. She is a leading authority on inflammation and its role in weight loss, preventing disease and optimizing health.

LoriShemek DrLoriShemek drlorishemek DrLoriShemek.com 20 INFLUENTIAL DOCTORS MAGAZINE

DR LORI SHEMEK, PHD, CNC, CLC BEST SELLING AUTHOR, SPEAKER, WEIGHT LOSS EXPERT, & RADIO SHOW HOST Copyright by Lori Shemek

New research is showing that a tiny enzyme

mal health and longevity. These mitochondria

within our cells promotes big results when

are the powerhouses within each cell in our

activated in weight loss, optimal health and

body and when we lose them or they lose their

longevity success.

This enzyme, AMPK

ability to power-up, we age. Our mitochondria

(Adenosine Monophosphate-Activated Protein

are one of, if not the most important compo-

Kinase) is found inside every cell in the body

nent of your cells. They supply over 90 percent

and serves as your body’s “master regulating

of your body’s energy needs by converting the

switch” – our master metabolic molecule that

food you eat and the air you breathe into usa-

influences how cells process energy. Overall,

ble energy.

this enzyme plays a major role in determining our body fat composition.

The SIRT1 enzyme is boosted and required by AMPK as well. Until only recently has it be-

When our cells lose energy, the cell degrades

come apparent that they have similar effects

and so does our health. AMPK determines

on as cellular metabolism, inflammation, and

body fat composition, optimal health and how

mitochondrial function – they work hand-in-

long you’ll live. When AMPK is activated, cells

hand. The SIRT1 molecule has the very im-

do not make or store fat, burning-up only

portant role of silencing the genes that pro-

stored fat. Our cells are less toxic, healthier

mote poor health effect and boost resilience to

and

re-

stress, promotion of mitochondrial function,

activated. When the garbage can (our cell) is

live

longer

when

AMPK

gets

protection from heart disease and cancer, as

emptied of junk, optimal health, longevity and

well as a reduction of inflammation.

weight loss can occur.

Why AMPK Levels Declines

Why We Need AMPK To Make Us Leaner and

Excess food intake, poor nutrition and the

Healthier

resulting excess of cellular metabolic debris

AMPK is crucial to our health by pro-

within our cells, promotes inflammation and

moting insulin sensitivity – perhaps the great-

impairs our longevity genes. When there is

est marker for optimal health. This enzyme

too much of an energy onslaught to our

also

of

cells, AMPK activity diminishes and so does our

our mitochondria – little organs in every cell

health. This can result in weight gain, degener-

that turn oxygen and food into energy. Our

ative conditions, diabetes and a shortened

increases

the

production

‘Mighty Mitochondria’ are crucial to our optiwww.influentialdoctorsmagazine.com

life. AMPK is the controller, the link between

Calorie Restriction (CR).

References

metabolic disease, inflammation, and longev-

Dietary restriction such as fasting of any type,

https://www.ncbi.nlm.nih.gov/

ity. This AMPK control tells our cells when to

can effectively increase AMPK, improve cardi-

pubmed/25723157

create, store or release fat for energy. With-

ac risk factors, protect against cancer, im-

https://www.ncbi.nlm.nih.gov/

out this crucial vital enzyme, we are at risk for

prove insulin sensitivity and longevity.

pubmed/27456392

weight gain, faster-aging and poor health.

Habegger KM, Hoffman NJ, Ridenour CM,

Exercise.

Signs of AMPK Deficiency

Brozinick JT, Elmendorf JS. AMPK enhances

AMPK is stimulated by muscle contraction.

insulin-stimulated GLUT4 regulation via low-

Difficulty Losing Weight

Most notably and well researched, High In-

ering

Increased Belly Fat

tensity Interval Training (HIIT) is powerfully

ol. Endocrinology. 2012 May;153(5):2130-41.

Elevated Blood Glucose

effective in activating AMPK. This is simply 8

Hawley SA, Gadalla AE, Olsen GS, Hardie DG.

brief bouts of, for example, 30 second all out

The antidiabetic drug metformin activates the

intervals with 90 second slow down to a mod-

AMP-activated protein kinase cascade via an

erate pace. There are many varieties of HIIT

adenine

and all are short and excellent for promoting

nism. Diabetes. 2002

weight loss and optimized health.

Liu B, Zhou Z. Activation of SIRT1 by resvera-

Insulin Resistance High Total Cholesterol and Triglyceride Levels

Decrease in Mitochondrial Function

How To Activate AMPK When you begin to activate AMPK to health-

membrane

cholester-

nucleotide-independent

mecha-

trol requires lamin A. Aging (Albany NY). 2013

The Drug Metformin.

Feb;5(2):94-5

ful levels, inflammatory belly fat diminishes,

Metformin is a drug widely used to treat

Yu W, Zhou HF, Lin RB, Fu YC, Wang W. Short

due to increased fat burning that is being

those with type 2 diabetes and has a power-

term calorie restriction activates SIRT1 4 and

utilized for energy as opposed to being stored

ful effect on activating AMPK and increasing

7 in cardiomyocytes in vivo and in vitro. Mol

as fat only – promoting even further inflam-

insulin sensitivity. Alternatively, the natural

Med Rep. 2014 Apr;9(4):1218-24.

mation within the fat cell. Certain dietary

supplement Berberine works as effectively as

Winder WW, Hardie DG. AMP-activated pro-

strategies and food components greatly influ-

Metformin in activating AMPK.

tein kinase, a metabolic master switch: possi-

ence AMPK activity.

Eating a healthful diet and exercising the

Natural Nutrients That Activate AMPK.

right way, will help to promote weight loss, optimal health and longevity. ~Dr Lori Shi-

Resveratrol – This antioxidant activates Sirt1

iemek

ble roles in type 2 diabetes. Am J Physiol.

1999 Jul;277(1 Pt 1):E1-10 Friedrichsen M, Mortensen B, Pehmøller C,

Birk JB, Wojtaszewski JF. Exercise-induced

but AMPK activates it more directly. Alpha

AMPK activity in skeletal muscle: role in glu-

Lipoic Acid – can activate AMPK in tissues,

cose uptake and insulin sensitivity. Mol Cell

particularly muscle tissue. Additionally, this

Endocrinol. 2013 Feb

beneficial nutrient can also help reduce food

https://www.ncbi.nlm.nih.gov/pmc/articles/

intake through the suppression of AMPK in

PMC2853213/

the hypothalamus. EGCG plant phytochemical

©2018 DLS HealthWorks, LLC. Lori Shemek, PhD health expert and weight loss expert. Author of How To Fight FATflammation! and the best-selling author of ‘Fire-Up Your Fat Burn!’

from green tea. Curcumin the active component in the spice turmeric. Fish Oil – the EPA and AMPK.

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in

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including fruits, vegetables and grains, increases AMPK in fat, muscle and liver..

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Ways To Protect Yourself From Skin Cancer (That Have Nothing To Do With Sunscreen) Blending science with soul, Dr. Keira Barr MD turns conventional methodologies on their heads so midlife women can feel comfortable in their bodies and love the skin they’re in.

Dr. Barr creates a bridge between hormones, skin and mind-body medicine to optimize women’s mid-life experience. A fierce patient advocate, Dr. Barr empowers women worldwide to take control of their health and their hormones in menopause.

She is an international speaker, best selling author, clinical educator, and considered a leading authority on women’s health. As a former Assistant Clinical Professor at UC Davis in the departments of dermatology and pathology, editorial reviewer of multiple leading medical journals, medical advisor within the personal care and tech communities, and researcher in clinical trials, Dr Barr is dedicated to providing the most-cutting edge and innovative solutions for women. Her work has been featured in MindBodyGreen, Better Homes and Gardens’, Reader’s Digest, Glamour, SELF, Oprah Magazine, and more. https://drkeirabarr.com/

@drkeirabarr Drkeirabarr

Keira Barr, MD

DR. KEIRA L. BARR MD AUTHOR, SPEAKER, CLINICAL EDUCATOR, MEDICAL ADVISOR, DERMATOLOGIST, AND LEADING AUTHORITY ON WOMEN’S HEALTH Copyright Dr. Keira L. Barr MD One in five Americans will be diagnosed with

tion, and hair growth and helps your body

skin cancer during their lifetime. Many people

know when to sleep and wake up. One of the

don't know this, but skin cancer is the most

most important roles melatonin plays in skin

prevalent cancer worldwide, and in the United

health is its ability to protect it from UV radia-

States, there are more new cases of skin can-

tion. Melatonin has been shown to be a

cer than breast, prostate, lung, and colon

stronger scavenger of free radicals than vita-

cancers combined. Research shows that the

min C or vitamin E, which are both often used

incidence of melanoma in women 18 to

to treat cellular damage. As an antioxi-

39 increased 800 percent from 1970 to 2009.

dant, melatonin has a protective role against

In other words, we should all be reading up on

UVB skin damage and can block free radical

how to prevent it.

damage, decrease inflammation, and stimu-

I say this not only as a skin cancer expert and

late the formation of other potent antioxi-

dermatologist but because I am one of those

dants in the body such as glutathione and

five. And if I had known then what I know

superoxide dismutase. Translation: Getting

now, there's a chance I wouldn't have had the

quality sleep every night helps block the dam-

extreme displeasure of having to diagnose

aging effects of UV rays.

myself with the most deadly skin cancer there

2.

is: melanoma.

UV exposure and other environmental factors

And while sunscreen is an important part of

can quickly deplete your skin's innate antioxi-

skin cancer prevention, we are too quick to

dant reserve. As a result, cellular and DNA

focus only on sunscreen and forget all the

damage is created, and this increases your risk

other things that put you at risk for skin can-

of developing melanoma and non-melanoma

cer. Here are four ways to prevent this disease

skin cancer. Eating foods rich in antioxidants

that have nothing to do with SPF:

like collards, strawberries, kale (which all con-

1. Get your beauty sleep.

tain plenty of vitamin C); avocados, dark-

Your body is regulated by your circadian rhythm, which regulates one of the body's most important hormones: melatonin. Melatonin influences your body weight, reproduc-

22 INFLUENTIAL DOCTORS MAGAZINE

Eat the rainbow.

www.influentialdoctorsmagazine.com

green leafy vegetables, salmon, nuts (great sources of vitamin E); carrots, squash, sweet potatoes (vitamin A); and romaine lettuce, Swiss chard, spinach (which contain lutein and

zeaxanthin) is extremely important. These

foods have anti-inflammatory, immunomodulatory, and antioxidant properties, which is why they are considered among the most promising group of compounds to be researched and implemented as an ideal cancer-prevention strategy.

3.

4.

Get naked.

The only way to examine your skin is to see it—up close and personal.

Get ready to party in your birthday suit and be on the lookout for any uninvited guests. I can't stress this enough: When you take notice, you

Get caffeinated.

can take action. So make a date with yourself and pick one day a

Studies have shown that higher consumption of caffeinated coffee was

month that you commit to checking your skin, and put it in your calen-

associated with a lower risk for basal cell carcinoma and may also have

dar. Get naked. Examine yourself either before or after your shower.

an effect on lowering the risk of melanoma. In a clinical study of over

You're already naked, so make the most of it. Start at the top of your

90,000 Caucasian women, it was found that those who drank six or

head and work your way down to your toes. Look in all your nooks and

more cups of coffee per day had a 30 percent decrease in the preva-

crannies: your mouth, lips, ears, armpits, belly button, nails, between

lence of non-melanoma skin cancer. In a separate study, coffee con-

your fingers and toes, the tops and bottoms of your feet. Check out

sumption of one cup per day was associated with a 3 percent reduc-

your intimate bits—front and back. Grab a hand mirror so you can see

tion in melanoma risk, while another study showed a 20 percent de-

the skin externally and internally. (Here's a guide for what to look for.)

creased prevalence of malignant melanoma consuming four cups a

Skin cancer is both the most prevalent and the most preventable can-

day. The sweet spot may turn out to be somewhere in the middle but

cer in our country. Remember to keep up with these four tips, as well

more research needs to be done. For now, though, we know that the

as being diligent about sunscreen if you're going to be spending time

benefit is tied to the bioactive chemicals in coffee, including caffeine

outside. Cheers to your resilient health!

~Dr. Keira L. Barr MD

and chlorogenic acid, so don't switch to decaf just yet!

Helping women in menopause revitalize their energy, feel more relaxed, refreshed, AND rejuvenated.

Click HERE to schedule your complimentary consultation.

The Skin Whisperer: A Dermatologist Reveals How to Look Younger, Radiate Beauty and Live the Life You Crave Is your skin the key to unleashing your potential, gaining confidence, radiating beauty and creating the life you are meant to live?

Imagine knowing exactly what steps to take to make your skin glow, diminish sun damage and create lasting health.

Imagine living your life feeling confident and comfortable in your skin so that you can achieve your desired success in health, business and relationships.

In this stimulating new book, speaker, author and dermatologist, Dr. Keira Barr shares a groundbreaking and surprisingly simple approach that redefines skincare. Dr. Barr leads you step-by-step through easy-to-follow evidence-based approaches that have helped her clients, other entrepreneurs, and herself boost energy, look younger, gain confidence and feel like rockstars in their skin.

Learn optimal skin strategies in a positive and loving way. Gain trust in your skin and make meaningful changes so that you can actively and confidently pursue the life you crave. See for yourself what a difference healthy skin can make in your life.

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INFLUENTIAL DOCTORS MAGAZINE

25

Wendy Myers FDN-P,NC, CHHCis founder of MyersDetox.com.

She is a heavy metals detox expert and functional diagnostic nutritionist in Los Angeles, CA. She is the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. Wendy hosts the Myers

about all things related to detox. She’s passionate about educating people on the importance of detox to live a long, disease free life. She created the revolutionary Myers Detox Protocol and Mitochondria Detox programs after working with thousands of clients around the world.

Detox Podcast

MyersDetox MyersDetox MyersDetox Wendy Myers Www.myersdetox.com

WENDY MYERS FDN-P,NC, CHHC HEAVY METALS DETOX EXPERT & FUNCTIONAL DIAGNOSTIC NUTRITIONIST Copyright Wendy Myers 2020 has presented us with many challenges and obstacles we couldn’t have foreseen and certainly would not have chosen. I have written extensively about the different ways that you can support your immune system and promote health (both mentally and physically) during these trying times, but even the most regimented detoxification program can’t uproot the emotional trauma that we are experiencing due to the pandemic.

For that reason, I spoke with three experts in the field of emotional trauma to bring you the top ten things you can do to combat the trauma of 2020.

As my concern around the mental health of my community, friends, and loved ones has grown over the last few months, I decided it was time to reach out to some experts in the field for some advice. I spoke with three trusted professionals in the field of neurodevelopment, functional medicine, functional neurology, and emotional health to figure out exactly what we can all be doing to combat the trauma of 2020 and start 2021 feeling fresh, renewed, and more resilient.

The three practitioners I spoke with provided a wealth of information, which I boiled down into the top ten things you can do to combat the trauma of 2020.

These experts include: Niki Gratrix, an internationally renowned trauma expert specializing in ACES – Adverse Childhood Experiences

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www.influentialdoctorsmagazine.com

Carol Garner-Houston, an expert in neurodevelopment, the autonomic nervous system, and vagal regulation Dr. Ray Gin, doctor of functional and holistic medicine with expertise in functional neurology and unresolved emotional trauma In this article, you’ll learn: Why you need to be activating your vagus nerve daily for emotional resilience The subconscious impact that media is having on your emotional state How social isolation is doing much more harm than making us lonely The power of breath, nature, sleep, and movement to elevate mood and combat stress

10 Tips To Combat The Stress and Trauma of 2020 #1 Stimulate Your Vagus Nerve One of the side effects of stress is the activation of your sympathetic nervous system. In sympathetic mode, you go into the “fight or flight” response, which keys you up to be more vigilant and act as if your life is in danger. While this is a natural response that typically subsides once the threat is neutralized, in severe stress or trauma, your nervous system can get stuck in sympathetic mode, making

even the smallest inconveniences feel like a serious threat.

Therefore, finding ways to switch your nervous system over to parasympathetic mode (rest and digest) can provide some much-needed peace and resolution. This is where your vagus nerve comes in.

ling the roof of your mouth for 20 seconds.

Do that a couple of times a day. That helps up-regulate the vagus nerve, which is about 90% of the parasympathetic system.

If you do that, it’ll mitigate stress, help digestion, help with relaxation, and help the body go into healing and repair mode.”

Your vagus nerve runs from your head to your gut and is one of the primary components of your parasympathetic nervous system. Stimulation of this nerve is associated with heightened resistance to stress and is correlated with higher heart rate variability (HRV).

Niki Gratrix describes several ways that you can stimulate your vagus nerve, including: Breathing exercises Loving-kindness meditation Yoga Tai chi Gratitude journaling Niki Gratrix offers an Emotional Detox Program which only helps you to heal stuck emotions, but it also incorporates cuttingedge psychology along with tips for enhancing emotional intelligence and stimulating your vagus nerve. It includes the use of tuning forks to help clear your field so that you can experience more energy, balanced emotions, and a greater sense of joy.

You can also work with one of the Brain Harmony occupational therapists for even deeper one on one advising. Brain Harmony creates customized programs for the whole family using a unique listening device to support better emotional control, brain function, and behavior.

Furthermore, Dr. Ray Gin shared a unique technique:

“You can activate the vagus nerve by tickling the roof of the mouth with your tongue and do that for just 10 to 20 seconds. Then, I have people sing a song for 20 seconds, singing loudly enough to move the palate. It’s like when you go to a doctor, and they say, ‘Aah.’ You want to get this whole area moving because that activates the vagus nerve.

Then, you grab a class two red laser (Quartet is a great example, It’s got to be about between 635, 650 nanometers), and you shine the laser light at either the base or middle of the skull while singing or tick-

#2 Manage Your Mindset All three practitioners I spoke with agreed on this one — mindset is key.

Although 2020 has presented us with no shortage of challenges, finding the silver lining is crucial to helping you cope with and manage stress.

It’s not to say that you must avoid feelings of sadness, disappointment, frustration, anger, and fear. Feeling your feelings is an important part of healing. However, along with all the difficult emotions, if you can find the little rays of sunshine that have peeked through the clouds, it can help to train your brain to think more positively.

Research shows that our brains have something called the negativity bias, steering our consciousness towards all the things that could go wrong at any moment. This makes us look out the window on a rainy day and say things like “ugh, well now I need to change my shows and grab an umbrella, and I’ll probably get stuck in traffic on my way home from work,” instead of “oh thank god, the flowers are finally going to get the water they need, and hopefully this rain will bring that tree in the neighbor’s yard back to life[1].”

The negativity bias keeps us in a state of worry or disappointment, likely as a result of evolution and survival of the fittest. If our ancestors lived with their rose-colored glasses on all the time, they might have mistaken a fierce lion for a furry friend, and the human race wouldn’t have made it very far.

With that being said, research shows that having a positive outlook on life can shift you both psychologically and physiologically and have a profound impact on stress management. Some health benefits associated with positive thinking include[2][3]: Increased lifespan Lower rate of depression Lower stress Greater resistance to colds

Improved cardiovascular health www.influentialdoctorsmagazine.com

Better coping skills during times of high -stress A few examples of how you can shift your mindset around 2020 and the trauma it has caused is to contemplate things like: Being able to spend more time with your immediate family Less work stress You don’t have to sit in traffic More time to cook healthier meals for yourself and your family More time to develop new skills and habits The benefits that the pandemic has had on the earth (fewer carbon emissions) The benefits will vary for every person and may not even have a direct relation to the pandemic at all. The key is to reach inside yourself and look for the good — there is always something to be grateful for if you search deep enough. And what many people find surprising is that once you turn on that gratitude switch in your brain, more and more things to be grateful for will come to mind. #3 Breathwork Breathwork is an excellent way to calm your mind and deal with stress. There are hundreds of breathing techniques out there, and most (if not all) will have an impact on your mental state.

In particular, slow, deep breathing can slow your heart rate and activate your parasympathetic nervous system via the vagus nerve. In addition, taking slow deep breaths enhances heart rate variability and therefore is an excellent way to improve your resistance to stress[4].

Research also shows that breathwork can enhance your psychological flexibility, helping you to shift into a state of well-being faster and more efficiently when presented with stress or a trigger[5]. #4 Prioritize Sleep Optimizing your sleep is one of the most important things you can do for overall health. While you sleep, your body undergoes hundreds of chemical processes that help your brain and body stay energized and fresh.

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WENDY MYERS FDN-P,NC, CHHC HEAVY METALS DETOX EXPERT & FUNCTIONAL DIAGNOSTIC NUTRITIONIST The American Psychological Association states that “adults who sleep fewer than eight hours a night report higher stress levels than those who sleep at least eight hours a night.” In addition, 21% of adults report feeling more stressed when they get a poor night of sleep [6].

The sleep-stress connection is irrefutable; Carol Garner-Houston recommends that sleep be prioritized every day. Although sleep can be evasive, finding ways to get a restorative night of sleep can make a huge difference in the way you process stress and trauma.

There are many simple techniques that you can use to enhance your quality of sleep.

Sound machines, eye masks, and earplugs are all excellent ways to block out the world. In addition, try limiting your exposure to blue light from computers and other electronics after the sun goes down. You can either turn your devices off or start wearing blue-light blocking glasses. #5 Exercise Exercise is one of the fastest and most effective ways to turn your mood around. When you engage in physical activity, it boosts your feel-good hormones (endorphins), and regular exercise can increase feelings of selfconfidence and improve states of anxiety and depression.

Exercise is also a great way to improve your sleep — a nice two-for-one, if you will[7]. around the neighborhood or playing a game of catch or frisbee, any movement will help enhance their mood and cope with being stuck at home all day. around the neighborhood or playing a game of catch or frisbee, any movement will help enhance their mood and cope with being stuck at home all day.

Take time to make sure your kids get out when they can. Even if this is just a walk

28 INFLUENTIAL DOCTORS MAGAZINE

www.influentialdoctorsmagazine.com

You can also try online workout videos and see if the kids want to join in. There are thousands of options on YouTube and other streaming services to choose from, everything from Pilates to hip hop to strength training. #6 Limit Media Exposure Our media system is always pumping out stories that will activate the negativity bias of your brain. Unfortunately, this year has given them plenty to work with. While I don’t suggest living under a rock, you really don’t need to hear every angle of every issue that’s happening on a daily basis.

Furthermore, research shows that humans are more psychologically activated by negative news than positive news, making it twice as hard to look on the bright side when things around us seem to be falling apart[8].

Some simple ways to cut back on media exposure include: Turn off your news notifications on your phone Put your phone away during work or on airplane mode, so you’re not tempted to check the news

Delete the apps that you’re most addicted to, and only re-download once a week for an hour or so.

Pick one or two nights a week to get caught up on the news instead of tuning in for your daily dose of negativity every evening.

It’s a good idea to track how the media is impacting your mindset. If you find that even watching the news once a week is putting you over, cut down further. Don’t worry — if the world is going to implode, someone will let you know.

monkeys became withdrawn, depressed, and some even exhibited self-mutilation.

In humans, research shows that physical touch can help calm feelings of anxiety, and when we are deprived of touch, it can enhance feelings of depression and other psychiatric disorders[9].

Now more than ever, we are being deprived of regular physical touch. Physical interactions like shaking hands and giving hugs that were once a regular part of our daily lives are now only reserved for the few people we live with or feel safe coming into contact with.

As much as you can, reach out to the people around you for a hug, give your kids an extra goodnight kiss before bed, and prioritize physical intimacy in your relationships. #8 Yoga Yoga offers the perfect intersection of both breath and movement. As previously explained, breathwork can help to activate your vagus nerve, increase heart rate variability, and help you feel more resilient to stress.

Likewise, exercise increases self-confidence and enhances your feel-good hormones.

What makes yoga particularly intriguing during these times is that you don’t need any equipment to get a good workout. In fact, if you have a soft carpet, you don’t even need a yoga mat. There are also several different types of yoga to try, so if you don’t like one style, you can move on to another.

It really doesn’t matter what type of yoga you engage in, as long as you feel your body moving, and your focus stays on your breath.

#9 Cold Shower #7 Physical Touch Carol Garner-Houston explains that physical touch is one of the most important things we can give ourselves to feel grounded and cared for. When you engage in an embrace or physical touch with someone you care about, it sends a signal to your nervous system that you are safe.

In an experiment that was conducted back in the 1950s, a researcher found the devastating effects that isolation had on monkeys when they were separated from their mothers. In the absence of physical touch, the

Niki Gratrix recommends incorporating a 30second cold shower into your daily stressrelief routine to enhance vagal tone and increase heart rate variability.

Research backs up her recommendation, showing that cold stimulation can reduce signs of stress. It’s proposed that some psychological disorders like depression evolve in part due to the lack of natural stressors that we face today — like the need to adapt to cold or hot temperatures[10].

Exposure to cold activates the nervous system and increases your levels of endorwww.influentialdoctorsmagazine.com

phins. At the same time, due to the high density of cold receptors in the skin, a cold shower can send an overwhelming amount of electrical impulses from peripheral nerve endings to your brain, which may result in an antidepressant effect[11].

Although 30 seconds may sound like a lot at first, you can start slow with just 10 to 15 seconds and work your way up. Many people find that they begin to enjoy the process much more after two or three cold showers. #10 Get Out In Nature Although you may not be able to surround yourself with friends and family at the moment, you can still get out and surround yourself with nature.

Research shows that being in nature is an effective way to boost your mood and help you feel more grounded[12]. In fact, one study specifically assessed the impact that having a view of greenery would have on the psychological toll of COVID. In the study, the researchers conducted a questionnaire with 3000 participants. They determined that the ability to be in nature (and view nature) was associated with increased self-esteem, life satisfaction, subjective happiness, and decreased levels of depression, anxiety, and loneliness[13].

If you absolutely cannot get out in nature (maybe you live somewhere extremely cold, or perhaps you’re a city dweller), you can also try a vitamin D lamp, which will provide a similar feeling as being out in the sun.

Takeaway Very few people will look back on 2020 fondly and relish in the beautiful memories of the past 12 months. With that being said, this past year doesn’t need to become a new trigger for stress and trauma.

If 2020 has taught us anything, it’s that personal care is crucial, and you truly can’t take care of anyone else if you aren’t caring for yourself.

Try out one, two, three, or all of the techniques suggested by the trauma experts in this article. Even if you can only nail down one, it will be much more helpful than trying to white knuckle it through the stress and pain that this year has presented.

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What is BioHacking?

Biohackers are individuals who believe in experience-based knowledge. Their mindset is, “Show me the research and then let me try it for myself.”

B

Iohacking is taking full control of your biology. If you’ve pursued ways to improve your health, that’s biohacking. But, it’s more than just putting butter in your

coffee every morning or taking a daily vitamin. Biohacking is the desire to understand the body and mind you’ve been given and using everything at your disposal — cutting-edge technology, tools, and science — to become the best version of yourself.

Why Biohacking?

Biohacking is more than just reading mindless self-improvement tips. It is under-

standing the why behind how you’re feeling, thinking, and performing. Knowing the “why” empowers you to not only biohack your body, but to make impactful changes to your overall health and well-being. At LifeVantage, we live for finding the “why” through relentless research, experimentation, and technology.

Biohackers are individuals who believe in experience-based knowledge. Their mindset is, “Show me the research and then let me try it for myself.”

Learn to pay attention to how you’re feeling. There is always something tangible that’s affecting your daily ability to be awesome. Instead of simply accepting aches, ailments, and exhaustion as part of growing old, start to question those setbacks.

With the “biohacker mindset,” you’re not eschewing traditional medicine, you’re just figuring out what works best for you. You’re actively seeking out a healthier lifestyle. And for that, your future self will thank you. With all this in mind, the real question you should be asking is…why not biohack?

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Healthier Digestion. Better Results.

When it comes to weight management and digestive health, sometimes your gut is wrong. Science, on the other hand, is usually spot on. And according to research, a healthy digestive system needs the right amount of beneficial bacteria to help you feel better and break through dieting plateaus.

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The Science Behind Smart Probiotics Maintaining the balance of good bacteria in your gut is important to maintaining good mental and physical health. That’s why LifeVantage chose naturally derived probiotics delivered by BIO-tract controlled-release technology to give you the support you need. Combined with clinically proven Wellmune to encourage optimal immune system health, LifeVantage ProBio uses the natural potency of probiotics to support your journey of uncovering a healthier self.

ProBio delivers 6 Billion CFUs of beneficial bacteria‡ and each strain of bacteria has a unique benefit. Probiotics are measured in Colony Forming Units (CFU), which is a measurement of the live and active bacteria in each serving of a probiotic supplement. Using a broad array of probiotic strains provides you with a spectrum of benefits for your gut. More is not always better — especially when it comes to probiotics. Having a balanced amount of probiotics that are alive when they arrive in your gut is more important than the quantity you ingest. That’s why ProBio uses BIO-tract controlled-release

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Microbiome and Libido, Mental Health, and Immunity Dr. Betsy Greenleaf DO, MBA, FACOOG, FACOG is an Premiere Pelvic Health Expert & Women’s Wellness Warrior.

First Board Certified Female Urogynecologist in the United States, Distinguished Fellow of the American College of Osteopathic Obstetrics & Gynecology, National Spokesperson for the American Osteopathic Association, Board Examiner, Industry Trainer, Renowned Speaker, Author, Podcast Host, Business Consultant, Entrepreneur and it doesn’t stop there.

A doctor is my profession but does not define who I am. I am a down to earth soul that strives to improve the world around me with everything I touch. My ultimate goal is to show you that we all have the power to heal within us. I am your wellness guide to finding truth, power, connection, and wholeness.

Show: Some of Your Parts Podcast Show:: Body Mind Spirit Show on WYTV7 Christian Broadcasting Network President of The Pelvic Floor Store: Book: You Were Made To Be Unstoppable https://drbetsygreenleaf.com/ https://greenleafbewell.com

DR. BETSY A.B. GREENLEAF DO, MBA, FACOOG, FACOG,

AUTHOR, SPEAKER, WOMEN’S HEALTH EXPERT, UROGYNECOLOGIST, TRAINER, PODCAST HOST, ENTREPRENEUR, BUSINESS CONSULTANT Copyright Dr. Betsy A.B. Greenleaf DO, FACOOG, FACOG, MBA The word microbiome has been popping up in

causes more harm than good as humans were

much health-related literature, but what is a

meant to be exposed to soil bacteria from

microbiome?

playing in the dirt as children to ingesting soil

The biome is the “flora and fauna that make

bacteria on our food. Being exposed to bene-

up an environment.” Ecologically, for exam-

ficial bacteria strengthens our immune system

ple, the types of plants and animals living in a

and keeps our system in balance.

forest versus those who live in a desert. Each

Hippocrates stated, “Let food be they medi-

environment has unique properties that cause

cine, and medicine be they food.” I also trans-

vegetation and animals to live and adapt

late this into “healthy foods support our mi-

As human beings, we live in balance with the

crobiome, and our microbiome supports us.”

bacteria that surround us.

Each portion of

Scientists know that eating a diet high in pro-

our body has a unique balance of healthy bac-

cessed foods such as fast food and high sugars

teria that make up its microbiome or micro-

deprives our system of supportive nutrients

scopic environment. For example, our skin is

for our gut microbiome.

populated with a separate bacteria population

people have gone for convenience rather than

than our gut or our mouth and even bladder

whole fresh foods and fermented foods. If we

and vagina.

We are just beginning to learn

don’t feed our beneficial bacteria, they are

the importance that these microbes provide

unable to do the work for us. Ninety percent

us. It is the symbiotic relationship of these

of our feel-good hormones such as serotonin

microbes that keeps our systems in working

are made in our gut. This is termed the gut-

order.

brain axis. Most of our immune protective

drbetsygreenleaf/

We have been trained to think of the word

betsygreenleaf/

“bacteria” as a threatening and harmful germ

dr.betsy.greenleaf

through the marketing of anti-bacterial soaps

DrBGreenleaf Pinterest: https://www.pinterest.com/ drbetsygreenleaf/

and hand cleaners. As a mother, I bought into this.

Whenever my toddlers touched some-

thing “dirty,” I was right behind them with the hand cleaner. But in fact, not exposing my children and myself to the bacteria around us

32 INFLUENTIAL DOCTORS MAGAZINE

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In modern times,

components are produced in our intestines.

Without a healthy gut, we expose ourselves to the risk of anxiety, depression, inflammation, and chronic disease. The majority of chronic diseases such as thyroid disease, hypertension, metabolic syndrome, diabetes, and even cancers can be traced back to having contributory factors in digestive microbiome dysfunc-

tion.

Also, we can connect the vaginal microbiome to a healthy sex drive, fertility, and health.

8.

Decrease stress and get more sleep. Going back to the basics for

Stress, poor diet, antibiotics, hormonal changes

health supports your hormonal and chemical processes in your

due to birth control or menopause can affect the vaginal microbiome.

Just as there is a gut-brain axis, there is a vagina-brain axis. Scientists

body, supporting a healthy microbiome.

9.

Increase fiber in your diet from fruits, vegetables, whole grains,

are working on the specifics, but there appears to be a feedback loop

and seeds. Consider adding chia seeds to a smoothie. Foods high

between vaginal health that affects sex drive. If the microbiome of the

in insoluble fiber are great nutrition sources for your beneficial

vagina is thrown off, it makes sense that this would not be evolutionari-

bacterial. Make sure you are balancing your fiber intake with ade-

ly an ideal time to reproduce; therefore, sex drive would be shut down.

quate water consumption. Seventy-five percent of Americans are

I have often seen a woman experiencing infertility related to an abnor-

chronically dehydrated, also a cause of stress and dysbiosis. Drink

mal vagina microbiome in my clinic, once corrected, leading to a suc-

enough fluids daily to keep your urine clear.

cessful pregnancy. The majority of cases I see entail women with recurrent vaginal or urinary tract infections. These women suffer for years

10. Look for an integrative or functional physician that performs stool testing or vaginal swab testing to assess your microbiome. Get the

without relief, seeing doctor after doctor, but no one addressing the

answers you need. We are happy to see you in our clinic in How-

underlying cause. By the time they get to me, these women are frus-

ell, NJ. To find out more, go to https://greenleafbewell.com.

trated and at the end of their rope. It doesn’t take too much time once

we can test and see what is happening.

Correcting the dysbiosis or

overgrowth of “bad” bacteria can quickly return the patient to balance.

port your body by feeding the beneficial worker bacteria that keeps

What things can you do to support your microbiome?

1.

Remember, the secret to a healthy life is a healthy microbiome. Sup-

First of all, don’t get crazy about bacteria. Not all are bad. Con-

you in balance. ~ Dr. Betsy Greenleaf DO, MBA, FACOOG, FACOG

sider cutting out anti-bacterial soaps. You can still wash with regular soaps. Soap companies are catching on by making pre-biotic soaps, such as soap company Tom’s of Maine. These soaps contain pre-biotics such as inulin that support healthy skin microbes.

2.

Follow your doctor’s advice but try to avoid taking antibiotics unless necessary. For example, don’t request an antibiotic when you have a cold. Most colds are caused by viruses that will get better on its own. Taking an antibiotic in these cases will worsen your

health in the long run 3.

4.

5.

6.

In these pages, you will connect with women who have been in life's battles and decide to take their power back and live their soul’s purpose to bring out the positive influence to better the world. Each of the coauthors

here

has poured their

hearts into every

word

they

Eat a healthy diet consisting of whole foods such as fresh vegeta-

share

bles and fruits. Whole foods are “ingredients” or foods used to

book with our

make other foods. Avoid processed foods or foods that are not

intention

naturally occurring and contain preservatives or highly manufac-

we all can touch

tured foods such as the majority of the snack industry foods such

even

as potato chips, cookies, artificial sugar cereals, and foods with

heart….we

long shelf lives.

are honored to

Avoid inflammatory foods such as those containing sugar, dairy,

be here for you.

and gluten, which cause intestinal inflammation and affecting your

We hope you

gut microbiome.

believe in your-

Add fermented foods into your diets such as sauerkraut, pickles

self a little bit

( with live cultures), yogurt, kimchi, and kombucha

more and be-

Wash your genital and anal areas with water only and stay away from harsh soaps in this delicate area. Soaps can not only throw

in

this that one all

come “Unstoppable.”

off your microbiome, but they can strip your delicate skin of protective oils.

7.

Consider taking a probiotic. Not all probiotics are made equally.

Look for medical-grade supplements and discuss with your doctors which probiotics are best for you and your condition. Blindly taking probiotics can worsen a dysbiotic state inadvertently. Just like

A Collection of Unstoppable Stories That Will Inspire You to Believe Bigger

each bacteria in your body has a job, you need to take the right antibiotic for the right job.

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How To Know If You Have Plantar Fasciitis (And How To Get Rid Of It)

Dr. Doug Tumen DPM is a boardcertified podiatrist with 35 years of experience in treating tens of thousands of patients. He is a founding partner of Hudson Valley Foot Associates in Kingston, New York. He earned a Bachelor of Arts and Sciences, Cum Laude, from University at Albany, New York. He received a Doctor of Podiatric Medicine from Illinois College of Podiatric Medicine in Chicago. His residency was performed at Veterans Administration Hospital in Chicago. He is a Diplomate of the American Board of Podiatric Surgeons- Board Certified in Foot Surgery and a Fellow of the American College of Foot and Ankle Surgeons. Doug is the author of Ask

DR DOUG TUMEN DPM PODIATRIST, AUTHOR, SPEAKER Image by Ivan Gener / Stocksy

Copyright Dr . Doug Tumen DPM

When it comes to wellness, all we really want are clear answers and advice from people who know what they're talking about. That's why we love Ask the Foot Doctor: Real-Life

Plantar fasciitis spares no one, from runners

Answers To Enjoy Happy, Healthy, Pain-Free

mented by this condition. Over the last 30

Feet by Doug Tumen, DPM. If you've ever

years, plantar fasciitis seems to have risen to

wondered "why does my foot hurt?" or "what's going on with my foot?" this book is sure to have an answer for you. Tumen uses every chapter to delve into different issues that can arise with our feet, explaining how the issue came to be, why (if you have it) you have it, and gives honest, knowledgeable advice to help you get to the bottom of the problem and fix it for good. In other words, this book is a foot bible. The below excerpt is from his chapter on plantar fasciitis—one of the most common foot ailments out there.

the status of an epidemic or close to it. The

I am often asked what is the most common

swung your legs out of bed, stood up, and felt

painful condition we treat in our practice. My

terrible heel pain? That's a classic sign of plan-

answer is always the same: plantar fasciitis. In

tar fasciitis, which affects the thick band of

our offices, not an hour goes by without see-

connective tissue on the bottom of the foot.

@askthefootdoctor

ing a patient for treatment of a painful heel.

The band (the plantar fascia) supports four

Askthefootdoctor

This condition has sidelined many a profes-

layers of muscles running from the heel

sional athlete—quarterbacks Peyton Man-

through the arch of your foot to your toes.

ning, Eli Manning, and Drew Brees have all

Pain is usually felt where the plantar fascia

suffered through seasons of painful plantar

attaches to the bottom of the heel bone.

fasciitis—and it can hobble us mere mortals

When it becomes irritated and inflamed, you

too, driving out all thought except the pain

can count on the plantar fascia to speak out.

the Foot Doctor.

Dr. Tumen is a regularly featured guest on Northeast Public Radio’s Medical Monday. He has published numerous articles for national magazines, newspapers, and medical publications. Dr. Tumen is an avid fitness enthusiast, having completed nine marathons, and is devoted to living and teaching a healthy lifestyle. He is a recipient of the Pride of Ulster County Award and also has served as Honorary Chairman of the Juvenile Diabetes Foundation Walkathon.

https://askthefootdoctor.com/

from each and every step we take.

34 INFLUENTIAL DOCTORS MAGAZINE

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and athletes to moms, seniors, and everyone in between. If you see someone limping, there is a good chance they are being tor-

good news is we have a multitude of treatments for this condition that resolve the pain.

Consult your foot specialist about the best option for you, and don't let plantar fasciitis keep you out of the game.

In the meantime, here are some answers to the most common questions and concerns I hear in my practice.

How do I know if I have plantar fasciitis?

Have you ever woken up in the morning,

But shouldn't my heel feel better after a

2. The extra weight you carry

5. The stuff you step on

night's rest?

I often tell my patients to pick up a 10-

I have seen countless patients who have

pound box and see how long it takes for

stepped on something and triggered plantar

their arms to tire out. It's usually only

fasciitis. Typical scenarios include stepping

minutes before the box gets really heavy.

barefoot on a rock in the garden or drive-

When we put on weight, our feet have to

way (known as a "stone bruise") and step-

carry those extra pounds around every day.

ping on a child's toy in the house (I call this

They get tired and stressed, and the struc-

the "toy story"). Some parents have found

tures on the bottom of the feet responsible

their feet have a particular knack for finding

for holding it all up can get overworked and

Lego bricks in the dark. This kind of direct

damaged. The good news is we can treat

minor trauma can set off an inflammatory

and cure plantar fasciitis regardless of body

reaction that results in a painful episode of

My heel hurts all of the time, not just

frame and current size, so you don't have to

plantar fasciitis.

after resting.

wait to reach the perfect number on the

What can I do to self-treat my painful heel?

You may feel the pain from an irritated plan-

scale to get relief. Of course, I am an advo-

tar fascia some of the time (like when you're

cate for nutritious food choices and exer-

standing), or most of the time, or in severe

cise. Any changes you make toward a

cases, all of the time. The most common

healthier lifestyle are always appreciated by

pain point is the heel, but the pain often

your feet!

extends into the arch. If untreated, the condition may worsen. Patients frequently

3. The shoes you wear and the surfaces you work and walk on

come into our office limping because they

Your shoe choices matter when it comes to

have waited too long to seek treatment and

heel pain. Flip-flops, thin-soled sandals, and

now can't put any weight on the heel be-

slip-on flats offer minimal protection for the

cause of the pain.

bottom of the feet, making the plantar fas-

You would think so, but while you sleep or rest off your feet, the plantar fascia contracts and tightens. Just like any other body part might get a little stiff after you sit, so does this injured connective band. When you stand again, the contracted plantar fascia pulls tightly on the heel bone where it is attached and inflamed—"Ouch!"

cia vulnerable to irritation and inflamma-

Why did I get plantar fasciitis?

Self-treatment can be successful if begun early. First and foremost, try to figure out what may have triggered your heel pain.

Can you link your pain to a recent activity such as jogging, playing with the kids, shopping, visiting a museum, or even just a change in shoe style? If you suspect a connection, take a break from that activity until your heel feels better. You can also try the following recommendations: Inspect and evaluate your shoes.

tion. Also, when your shoes get too old, the

Are the soles of shoes worn down or the

shock-absorbing materials wear out. More

cushioning deflated? Do you need a new

If you asked a dozen different doctors this

shock then goes into your feet, which can

pair? How long has it been since you went

question, you could get a dozen different

lead to painful heels. If you have a job

shoe shopping? Choose shoes with a firm,

answers and each might be correct for a

where you are on your feet all day, you are

thick sole. Women should avoid flat shoes

particular case. There are many causes of an

more likely to develop plantar fasciitis be-

and slip-ons. Believe it or not, a higher heel

inflamed plantar fascia. Let's look at what I

cause the hard, unyielding surfaces we

or wedge shoe is better for heel pain that a

consider the top five reasons for this type of

work, shop, and walk on amplify the impact

flat shoe, so change to shoes with an elevat-

heel pain. Of course, more than one factor

and stress on our feet.

ed heel. A clog can also be a good choice. A

can

contribute

to

developing

plantar

fasciitis, and it is not uncommon for a combination of circumstances to add up to one terrible pain in the heel.

4. The foot structure you were born with There are three basic foot types: the flat foot, the normal arch, and the high-arched

running sneaker usually has lots of shock absorption and cushioning, which can help too.

foot. Of course, there are millions of varia-

No bare feet.

1. The sports you play

tions of each type, as no two feet are exact-

Not even in the house. Slip your feet directly

Stress, trauma, and overuse from partici-

ly the same, not even the two in a pair. In

into a shoe when you get out of bed. Con-

pating in sports often irritate the plantar

general, the flat foot is too flexible and

tinue to protect the heel until it gets better.

fascia. About 10% of all runners and ath-

tends to excessively roll inward when walk-

letes will suffer from heel pain at some

Ice your foot.

ing. This is called pronation, and it can con-

point. Athletes find plantar fasciitis particu-

Ice therapy is a great anti-inflammatory

tribute to stressing the plantar fascia and

larly frustrating to deal with for two rea-

treatment, and benefits are significant. It is

causing heel pain. A high arch can also lead

sons. First, it can be difficult to treat while

easy to do, and you can fit it in around your

to strain on the foot. High arches are usually

continuing to participate in a sport, and

schedule.

rigid, which means they are poor shock

most runners and athletes can't stand to

absorbers. The extra wear and tear from

miss a game, a run, or an event. And sec-

taking a higher impact can irritate the heel.

You can use an ice pack. I usually recommend a bag of frozen peas. The bag is flexi-

ond, this condition does not always heal as

ble, covers a good amount of real estate on

quickly as other injuries athletes frequently

your foot, and is reusable without fuss or

contend with.

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For those who are hearty, an ice bath is a good option. Put your painful foot into a bucket of water and add ice. An ice bath is mighty cold, but it's a great pain reliever. Professional athletes often soak their entire bodies in an ice bath to reduce aches and pains to get ready for the next game.

Another icy treatment is to put a bottle of water in the freezer and then roll the frozen water bottle back and forth over your heel and arch. This is a terrific way to combine deep massage and cool therapy.

Try topical anti-inflammatories.

Along with ice, any over-the-counter topical anti-inflammatory agent can offer pain relief and swelling reduction.

Stretch!

Keeping your calf muscles stretched is important for resolving heel pain. The more you stretch, the better. The two best stretches are the wall stretch and stair stretch.

How to do a wall stretch: Place both hands on a wall with your heel flat on the floor, and simply lean in and feel the stretch in your calf muscle.

Do this stretch both with your knee straight and then bent to most effectively stretch all the muscles in your calf.

Stretching should not cause pain. Just lean until you feel the stretch, and hold it for a few seconds.

Repeat a number of times. Then repeat daily and often.

How to do a stair stretch: Stand on a stair and let your heel hang backward off the end of the stair as if it were reaching to the stair below.

Hold for 2 to 3 seconds, then lift up your heel and relax.

Repeat about 10 times.

Hang on to the railing for balance as necessary. Again, just feel the stretch, and back off if you feel pain.

Use inserts.

In general, any additional cushioning or support under your heel and foot can reduce pain and make walking more comfortable. Prefabricated arch supports and heel cups are the first line of therapy for heel pain.

Know that you can get better.

Plantar fasciitis is one of the most common, painful problems affecting the foot and can suddenly stop life in its tracks. Now that you know the real deal on heel pain, you no longer have to suffer. Foot special-

ists treat plantar fasciitis on a daily basis, and we are happy to report if you have plantar fasciitis, you can become one of the many who one day say, "I had plantar fasciitis." ~Dr. Doug Tumen Adapted and reprinted from Ask the Foot Doctor: Real-Life Answers To Enjoy Happy, Healthy, Pain-Free Feet by Doug Tumen, DPM. Ask the Foot Doctor is available wherever books and e-books are sold.

And do you want your passion for wellness to change the world? Become A Functional Nutrition Coach! Enroll today to join our upcoming live office hours.

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The Single Most Common Cause of Fatigue (and Sleep Problems): Disrupted Circadian Rhythm Ari Whitten has a B.S. in Kinesiology, holds two certifications from the National Academy of Sports Medicine (as a Corrective Exercise Specialist and Performance Enhancement Specialist), and has a recently completed his 3 years of coursework for his PhD in Clinical Psychology — an education that rounds out his approach to health optimization through body and mind. Ari was voted the #1 health influencer in 2020 by the Mindshare natural health community. He is the founder of The Energy Blueprint and is a #1 best-selling author and natural health expert who specializes in fatigue and human energy optimization. He has an extensive background in nutrition, exercise physiology, fat loss, body composition optimization, circadian rhythm, gut health, light therapies, and overall metabolic health.

He has dedicated his life to studying health science for over 23 years. .

ARI WHITTEN PH.D. (CAND.), CES, PES AUTHOR, FOUNDER, NUTRITION, EXERCISE, AND NATURAL HEALTH EXPERT © Copyright by Ari Witten

Let’s start with a simple fact that everyone dealing with poor sleep and fatigue needs to know: The single most common cause of fatigue is circadian rhythm disruption.

Now, that we know that, let’s talk about what

your circadian rhythm is, and how to fix it.

First, you may want to know what all this talk of circadian rhythm can do for you. So here’s the bottom line of what optimizing your circadian rhythm can do for you: Fix night-time awakenings Fix insomnia Dramatically increase your energy Fix trouble falling asleep due to a racing mind

@theenergyblueprint Ari Whitten www.theenergyblueprint.com/

Boost your mood and brain function Dramatically decreases your risk of the

What Is Your Circadian Rhythm?

This world of ours is changing so fast that it’s hard to keep track. Yet, there is one thing that remains constant: Every 24 hours, the sun rises and the sun sets.

As it turns out, that simple fact is a massively important part of all our lives. Indeed, many of our most basic physiological functions (and those of virtually all of the millions of species of microorganisms, plants, and animals on the planet) are tied to this rise and fall of the sun.

So what exactly is the circadian rhythm?

Simple: It’s the 24-hour biological clock built into your brain.

The link between the outer world of light and

darkness, and the inner world of our biochemistry is the circadian clock or circadian

major killers like heart diseases, diabetes,

rhythm.

cancer and more

As much as this talk of “circadian rhythm”

Sleep deeper than you have in years or decades Wake up bursting with energy every morning Sound pretty good? Okay, so now let’s talk about the science of what the circadian rhythm is and how to optimize it…

may seem odd and not very relevant to everyday life, in fact, you experience the circadian rhythm in action every single day. This is the reason you go to sleep each night and are awake each day – because of this 24-hour clock in your brain regulating your hormones and neurotransmitters that control sleep and wakefulness.

So why does the circadian rhythm matter?

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Simple: A large and rapidly growing body of new research has discovered that the circa-

dian rhythm is a key controller of our…

Sleep quality Mood Motivation Body fat Metabolism Cellular regeneration And of course, our energy levels!

Again, it’s not just our sleep – the circadian rhythm is one of the body’s key regulators of our HEALTH. To give you an idea of the research…

A study titled Metabolism and the circadian

clock converge notes: “The circadian clock interfaces with metabolism in numerous ways that are essential for maintaining metabolic homeostasis.”1

(If you know you need help with your sleep and your energy levels, I strongly recommend grabbing our new Sleep and Circadian Rhythm Optimization Program HERE.)

Also, consider this conclusion from other

What Can Optimizing Your Circadian

researchers: “The impact of the biological

Rhythm Do For You?

clock goes beyond compelling the body to fall asleep and to wake up again. The biological clock also modulates our hour-to-hour waking behavior, as reflected in fatigue, alertness, and performance…”2 As

neurobiologist

Joseph

Takahashi

says: “Circadian rhythm is being tied to so many important functions. We’re just beginning to discover all the molecular pathways that this gene network regulates. It’s not just the sleep-wake cycle. There are systemwide, drastic changes.”3

Disrupted circadian rhythm has been shown to: Contribute to inflammatory diseases5

Take a look at the following table that

Dramatically weaken your immune system

shows the typical characteristics strongly

and increase susceptibility to infections by

affected by circadian rhythm:

over 5 fold6

Disrupted Circadian Rhythm

Makes Us Diseased and Fatigued Today, scientists are learning that disrupted circadian rhythms are a dire health hazard.

Increase risk of cancer, and metabolic syndrome78 Increase risk of cardiovascular disease9 Increase levels of stress hormones like corti-

For example, “A growing body of evidence

sol10

suggests that a desynchronization of circadi-

Predispose to cancer, and accelerate tumor

an rhythms may play a role in various tu-

growth. (Tumors grow two to three times

Key Points:

moral diseases (cancer), diabetes, obesity,

faster in laboratory animals with severe

The circadian rhythm is your 24-hour biolog-

and depression.”4

sleep dysfunctions.)11

And as you’ll see in this article, that’s just

Increase risk of psychiatric disorders and

scratching the surface.

neurodegenerative diseases12

ical clock built into your brain.

It is a major controller of everything from your energy level, wakefulness, vitality, mood, psychological health, sleep cycles,

In Wiley and Formby’s book Lights Out:

metabolic rate, body composition, appetite,

Sleep, Sugar, and Survival, they make the

mental and physical performance, and

case that disrupted circadian rhythm is a

Worsen a long list of other diseases and

more!

major contributor to most modern-day de-

disorders, including Hypothyroidism (i.e.

generative diseases like obesity, diabetes,

slow metabolism), heart disease, stomach

heart disease, and cancer—just as big of a

ulcers, constipation, mood disorders like

contributor as our exercise and nutritional

depression and anxiety.

habits.

Accelerate the aging process 13

It is only in the last few years that the sci-

Increase rates of depression and anxiety14

ence on this subject has evolved to the point where we can really know exactly what sort of effect disrupted circadian

The most powerful, evidencebased supplements for energy and brain optimization.

rhythm is having, but the body of scientific literature is growing rapidly. And the results

Seriously impair your memory.

Profoundly decrease energy levels and increase daytime sleepiness and fatigue.

Dramatically increase your overall risk of dying from any cause.

are not pretty. www.influentialdoctorsmagazine.com

INFLUENTIAL DOCTORS MAGAZINE

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40 INFLUENTIAL DOCTORS MAGAZINE

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Key Points:

Simply put: Virtually all of us in modern society are suffering from one

Disrupted circadian rhythm is a major cause of both sleep problems and fatigue

degree or another of circadian rhythm disruption.

In addition, it is also one of the biggest drivers of disease – from cancer, to autoimmune disease, to brain diseases and more

of “circadian fog.”

Or, as one circadian rhythm researcher puts it, we are all living in a sort

How The Circadian Rhythm Works (And Why Most People Have a Dysfunctional Circadian Rhythm) Despite the fact that most of us in the modern world have no idea what the circadian rhythm is, let alone have any concept of what controls it or how it affects our physiology, circadian rhythm is a massive factor in our health. And our modern world—which is almost perfectly engineered to disrupt our circadian rhythm—is wrecking our health,

In short…

vitality, body composition, energy levels, and quality of life.

So why is the modern world wrecking our circadian rhythm? Let’s take a look at how the circadian rhythm system actually works…

Our bodies respond to visual cues in our environment, chiefly light and darkness, to release hormones and neurotransmitters that either power us up and awake for daytime or prepare us for sleep and repair.

We’re not getting enough of a Daytime/Energy Mode signal into our circadian clock in our brain during the daytime (when we should be getting it) We’re getting way too much of a Daytime/Energy Mode signal at night (when we shouldn’t be getting it)

To simplify:

This may seem to be a trivial difference to you. But what if I told you

Light = cue to the brain to be awake, alert, active and go into ENERGY

that it is the difference between normal vs. abnormal levels

mode.

of dozens of hormones and neurotransmitters that affect everything

Darkness = cue to the brain to be tired and go into SLEEP mode

from your mood, to your metabolism, to how fat or lean you are, to

The way this works is that light enters our eyeballs and specifically the blue light part of the spectrum (think the blue sky) triggers specific

receptors in our eye called melanopsin receptors that are connected via nerves to the circadian clock area of the brain (called the suprachiasmatic nucleus).

clearing toxins out of your brain and body, to ridding the body of DNAdamaged cells (critical for preventing cancer), to your sleep, to your energy levels?

Would you still think it was trivial?

In fact, that is precisely what our circadian rhythm does.

While everyone in the health sphere has implored us for the last sev-

Once the circadian clock area of the brain gets the blue light signal

eral decades to work on “diet and exercise,” the research now indi-

from the nerves, that is translated into “it’s daytime – the time to be

cates that most health experts have been leaving out a major aspect of

awake, alert, active and energetic.” And the brain then initiates a

optimizing energy levels, health, and body composition that is as im-

whole cascade of different neurotransmitter and hormone changes

portant as both a good exercise program and a good nutrition pro-

that rewire your physiology into daytime/active/energy mode.

gram: A good circadian rhythm program.

Once the sun goes down, the lack of light entering the eyes and triggering the nerves that feed into the circadian clock of the brain then trigger the brain to say “it’s nighttime – the time for tiredness, relaxation, rest, regeneration, and sleep.” And the brain then initiates a

whole cascade of different neurotransmitter and hormone changes

Key Points: Light is the primary regulator of our circadian rhythm.

Several aspects of the modern world are causing an epidemic of chronically dysfunctional circadian rhythms.

that rewire your physiology into nighttime/rest/sleep mode.

Struggling With Sleep? Your Sleep Quality Is DependWhy Do Most People Have a Messed Up Circadian

ent On A Strong Circadian Rhythm.

Rhythm?

The circadian rhythm is also the primary determinant of how well you

The answer: Because the modern world we live in is fundamentally

sleep. And how well you sleep, in turn, has a massive impact on your

mismatched to the signals our biology – and our circadian rhythm in

energy levels.

particular – is designed for.

Importantly, this is NOT just a simple matter of “getting your 7-8 hours

Humans are designed for an outdoor existence in tune with the rise

of sleep” as most people think.

and fall of the sun.

We’re not designed to be indoors almost all day, and then to be star-

Both how long you sleep and just as importantly, your “sleep quality” – how deep and restorative your sleep is on a cellular level.

ing at all sorts of artificial light sources after the sun sets. www.influentialdoctorsmagazine.com

INFLUENTIAL DOCTORS MAGAZINE

41

Circadian rhythms control our sleep—how much of it we get, the quality of sleep we get, and what kind of cellular regeneration processes either do/do not happen because of how deeply we do or don’t sleep.

Struggling With Energy Levels? A Disrupted Circadian Rhythm Makes You Tired/Fatigued All The Time

Lack of sleep due to circadian rhythm disruption can make you very tired by itself, but on top of lack of sleep, an even bigger issue is that most of us aren’t

On the subject of energy levels/fatigue specifically, disrupted circadian

getting nearly enough quality deep sleep.

rhythm is now linked with numerous conditions related to poor mood

If you routinely sleep 7 or 8 hours and still wake up groggy and tired, you know

and energy levels:

what I mean.

Chronic Fatigue and Fibromyalgia20 21

Let’s look at how bad the problem of sleep and circadian rhythm disruption is

Depression22 23

right now.

Anhedonia (lack of ability to feel pleasure)24

Here are some statistics: Today, individuals sleep 20% less than 100 years ago

15

16

Anxiety25 Mood disorders26

Over 30% of the population suffers from insomnia

Daytime sleepiness27 28 29(this symptom is seen in all circadian

Women are twice as likely to suffer from insomnia17

rhythm disorders)

40% of middle-aged people report short sleep duration18 50-70 million US adults have a sleep disorder19 When nearly 1 in 2 adults is dealing with poor sleep, there is a serious problem.

One critically important study titled “Life between Clocks: Daily Temporal

Patterns of Human Chronotypes” concluded that due to changing sleep habits as a result of modern industrialization, “a majority of humans are sleep-deprived during the workweek.”

So why is this happening? Is it because we’re all just genetically designed to be terrible sleepers?

No! The real reason behind the epidemic of poor sleep is circadian rhythm disruption!

One study that sought to determine the level of sleepiness in the American population found that almost 1 in 3 people in America suffers from issues with chronic daytime sleepiness: “Excessive sleepiness is highly prevalent in the American population. It was strongly associated with insufficient sleep and various sleep disorders as well as mental and organic diseases.”30 One critically important study titled Life between Clocks: Daily

Temporal Patterns of Human Chronotypes concluded that due to changing sleep habits as a result of modern industrialization,

“a majority of humans are sleep deprived during the workweek.”

As far as the major cause of our energy problems and chronic daytime sleepiness, well one important study published in the jourSleep and energy are two sides of the same coin – and they are con-

nal Brain gives us insight into that. The researchers concluded: “The

nected via the circadian rhythm.

most common cause of daytime sleepiness is insufficient sleep.” 31

Strong circadian rhythm = deep sleep, powerful cell regeneration, and lots of energy

of interest in food when subjected to light all night and even exhibit

Blunted circadian rhythm = poor sleep, incomplete cell regeneration, and chronic fatigue/tiredness common cause of both sleep problems AND chronic lack of energy.

(Note: If you have fatigue and sleep problems, check out Sleep and

42 INFLUENTIAL DOCTORS MAGAZINE

the same symptoms when subjected to only 5 lux light, approximately 1/10th of the light generated by a cell phone.

Key Point: Disrupted circadian rhythm is THE single biggest and most

Circadian Rhythm Optimization Program HERE.)

In fact, mice exhibit symptoms of depression, lethargy, and lack

Even one quick pulse of light – such as flipping on the lights when you wake up during the night or go to the bathroom – is enough to suppress melatonin and disrupt circadian rhythm, which can lead to sub-

tle degrees (that you’re not even conscious about) of sleep loss and www.influentialdoctorsmagazine.com

daytime sleepiness/fatigue the following day For example, in a recent

gets dark – is an incredibly potent and very unique kind of antioxidant.

study on 12 adults, 6 of whom read iPads and 6 who read paper books

Importantly, unlike vitamin A, C, E and virtually all other antioxi-

before bed, the “iPad readers took longer to fall asleep, felt less sleepy

dants, melatonin is able to get into the mitochondria, where protecting

at night and had shorter REM sleep compared to the book readers,

cells from oxidative damage (free radicals) actually matters. (Note:

researchers found. The iPad readers also secreted less melatonin,

Virtually all studies on vitamin A, C, and E supplements have failed to

which helps regulate your sleep. They were also more tired than book

show benefits on aging and disease prevention,35 and researchers now

32

readers the following day, even if both got a full eight hours of sleep.”

suspect this is why – because these antioxidants can’t get to the part

Another study concluded that it’s often the most driven and hard-

of the cell where it really matters, the mitochondria.)

working people that suffer from this the most:

Evolutionarily speaking, humans had plenty of melatonin secreted

“Busy people tend to regard sleep as a bank from which time can be

every night. When the sun went down, their brains pumped out plenty

borrowed as necessary to allow them to accomplish more by prolong-

of melatonin. But guess what? In the modern world, we have all kinds

ing wakefulness. Thus, a sleep-debt is accumulated over time. If the

of artificial light blaring into our eyes each night after the sun goes

sleep-debt is not repaid in sleep, per se, some other currency must be

down. What does that do? It suppresses melatonin! As long as you

used—this usually takes the form of daytime dysfunction and may in-

have blue light entering your eyes, it’s sending a “daytime signal” to

clude cognitive impairment, disordered mood, suboptimal perfor-

your brain and that will suppress melatonin. So each night you do this,

mance, physical fatigue or mental drowsiness.”33

you have less melatonin getting into your mitochondria than you

To put this simply, your energy levels are dependent upon your circadian rhythm.34

should have – so you are indirectly accelerating aging, predisposing to disease, and causing your mitochondria to accumulate damage be-

Most of us have become aware in recent years of how our progressive

cause they don’t have the antioxidant melatonin to combat oxidative

dissociation from the nutrition and movement/exercise habits of our

damage.

ancestors (i.e. eating more junk and becoming more sedentary) is creating massive disease epidemics and health problems. We now know that circadian rhythm habits are just as important as those factors, and that disrupted circadian rhythm is damaging our health in much the same way that junk food and being sedentary are.

Key Point: Disrupted circadian rhythm is the single most common cause of poor energy levels.

There are a number of impressive – and little known – studies showing how vital it is for mitochondrial health that you produce LOTS of melatonin each night while you sleep. The melatonin we release that prepares us for sleep nourishes the mitochondria in numerous ways including: Acts to prevent free radical damage directly in the actual mitochondria36 37 38 39 (which is very unique to melatonin since virtually all other

Why Disrupted Circadian Rhythm Makes You Tired All The Time: The Mechanisms Behind The Circadian Rhythm-Fatigue Link

“antioxidants” cannot do this) Regulates of mitochondrial bioenergetic function and maintains respiratory complex activities, electron transport chain, and ATP production in mitochondria40 41 42 Acts as a neuroprotectant in the brain, preventing the kind of oxida-

So let’s talk about the specific ways that disrupted circadian rhythm

tive stress/nitrosative stress-induced mitochondrial dysfunction seen

ends up wrecking our energy levels and causing us to be tired all the

in experimental models of Parkinson’s, Alzheimer’s, and Huntington’s

time.

disease43

1. Weakening Mitochondria (the energy generators in your cells) and Making Them Susceptible to Damage Most people know melatonin as a sleep-inducing hormone. And it is

certainly that.

But most people have absolutely no idea that melatonin is absolutely vital for mitochondrial function, protects mitochondria from damage, and is vital for mitochondrial regeneration while we sleep.

It turns out that the most powerful antioxidant in existence is not vitamin C or vitamin E or acai or goji berries, but SLEEP and a strong circadian rhythm!

Slows aging44 45 And here’s the big problem: When you have poor circadian rhythm habits, you have less melatonin in your body that can get to the mito-

chondria.

Too much blue light at night (and blunted circadian rhythm in general, from poor circadian rhythm habits) greatly inhibits melatonin release, which directly leads to grossly negative impacts upon mitochondrial dysfunction, causing mitochondrial fragility and die-off.46 47 48 Over time, what that means is that mitochondria will accumulate more damage, will not function as well, and you will not rebuild new healthy mitochondria nearly as well. You’ll be slowly accumulating

Of course, sleep is not an “antioxidant” in the sense that you consume

more and more damaged and defective mitochondria, and inevitably,

it in a pill and it gets absorbed into your body and acts as an antioxi-

you will end up fatigued.

dant. It’s actually something hundreds of times more powerful than that.

If we lose our mitochondria – or accumulate lots of weak and damaged mitochondria — we lose our health, energy, immunity, strength, and

Melatonin – the hormone our brain secretes to trigger sleep when it www.influentialdoctorsmagazine.com

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43

vitality as well. We age faster, we are far more susceptible to disease, and we end up chronically fatigued.

kitchen. What happens if you don’t clean up all the dirty dishes each night after making food all day? The dirty dishes in the sink start to pile up, and they start stinking up your kitchen. Food particles start to accumulate, mold and bacteria start to grow, and everything just starts to get gross.

See, our mitochondria are being damaged all the time, and each night while we sleep, our bodies are supposed to go in and repair all the damaged mitochondria.

But if your body is not able to go in and get rid of all the damage (i.e. to clean the dirty dishes), the dysfunctional and damaged mitochon-

Is it starting to make sense why you’re feeling so tired?

If the mitochondria need to regenerate each night in order to manufacture the ATP that gives you energy, then without sleep, you’ll slowly be sapping away

dria accumulate. It’s sort of like waking up to a kitchen full of dirty and disgusting stinky dishes, instead of waking up to a spotless and impeccable kitchen.

your body’s ability to produce energy at the cellular level day after day.

A big reason why disrupted circadian rhythm is linked to so many dis-

2. Deficient Autophagy (Cell Cleanup and Regeneration)

eases from cancer, to Alzheimer’s, to obesity, to fatigue is that

Yet another problem created by disrupted circadian rhythm is im-

it suppresses autophagy.

paired autophagy.

In other words, it prevents your body from cleaning up the junk in the

“Auto” means “self” and “phagy” means “consume.” So autophagy

cells and mitochondria, and it prevents the body from rebuilding new

literally means “to consume one’s self.”

healthy cell parts.

Who would’ve thought that we would ever have a problem with eating ourselves, right? Kind of a bizarre idea.

Autophagy is basically the process where your body “eats” and “digests” all the broken down and damaged parts of the cell and rebuilds new healthy cell parts. Think of it like recycling on the cellular level.

When you don’t have a strong circadian rhythm, it inhibits autophagy and mitophagy, which ultimately results in your body slowly being filled with more and more damaged cells with faulty mitochondria.

As it happens, of course, you will notice that you’re getting progressively more fatigued.

Maintaining clean cells – avoiding the accumulation of cellular junk – is

3. Hormonal Dysregulation and Fat Gain

vital to slowing aging and maintain healthy mitochondria (i.e. high ener-

Yet another way that disrupted circadian rhythm and sleep cause fa-

gy levels) as we get older. (Note: The 2016 Nobel Prize in Medicine was

tigue is through their effect on hormones.

awarded to a scientist for discovering key mechanisms of autophagy).

Poor circadian rhythm and sleep habits directly impact several im-

But this junk accumulates precisely because we are NOT able to main-

portant hormones, neuropeptides and even the expression of genes

tain autophagy!

that regulate energy levels, body composition, and health…

When autophagy is not working well, that means you are functioning

Leptin and ghrelin: Altered levels lead to increased appetite,

today on yesterday’s cell parts.

slower metabolic rate, lower energy and fat gain. If you’re wondering

And that means lots of damaged cell parts are not being recycled and

why you have an urge to snack at night, researchers have found that

rebuilt into new healthy cell parts.

after just 2 days of sleep restriction, levels of ghrelin spike while levels

We also know that disrupted circadian rhythm and sleep impairs autophagy and leads to the accumulation of cell damage and mitochondrial damage.4950

of satiety fall. Researchers found that just 2 days of 4 hours of sleep loss produced “reductions in leptin (the appetite suppressant) and elevations in ghrelin (the appetite stimulant) and increased hunger and appetite, especially an appetite for foods with high-carbohydrate

The reason why is that autophagy happens primarily at night, while we sleep and while we are in a fasted state. And it depends on the quality of the circadian rhythm (and all the hormones it regulates) as well as the depth/quality of sleep.

So when circadian rhythm and sleep are off, autophagy will be impaired.

contents.”51 Thyroid hormones: Altered levels lead to a slower metabolism and lower energy levels.

Cortisol: Chronically higher levels (especially at night) drive muscle loss, insulin resistance, brain degeneration, poor sleep quality, and many of the harmful effects of stress. “Elevations of evening cortisol

Ultimately, that translates into increased propensity for disease (e.g.

levels in chronic sleep loss are likely to promote the development of

cancer) and fatigue.

insulin resistance, a risk factor for obesity and diabetes.”52

Part of autophagy is something called mitophagy, which is basically

Orexin: A key neurotransmitter that when suppressed, decreases

the same process of autophagy, but happening specifically within the

energy levels and wakefulness.

mitochondria.

Endocannabinoid system: Disruptions here lead to decreased resili-

Autophagy and mitophagy are like the end of the day clean up in your

ence,

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increased pain, higher perceived stress, and increased hunger. In a

poor sleep cause fatigue is actually based on a new scientific discov-

recent study on sleep deprivation, researchers found lost sleep over

ery.

just two nights impact blood serum endocannabionid (cannabis-like

It turns out that one of the primary functions of sleep is actually to

compounds in the body) levels, which make more “hedonistic” eating

clear toxins out of the brain. See, our brain produces large amounts of

and snacks more appealing. The result is that people tend to be un-

toxic waste products each day just by going about the processes of

consciously driven to consume more highly processed high-fat and

thinking and coordinating body processes.

high-sugar foods. In fact, circadian rhythm and sleep disruption acti-

Think of it like a city, where each person’s home is the equivalent of

vate many of the same pathways as cannabis which notoriously gives

an individual cell in your brain. As each person goes about their day

pot smokers “the munchies” – those ravenous cravings for all things

and drives to work and makes food or goes to the bathroom, waste

fatty, fried, salty, and sweet. Insufficient sleep dramatically increases

products are created. That’s why every city has sanitation services –

caloric intake. One study found that just a few nights of modestly

the garbage trucks come by and pick up all the garbage each person

shortened sleep duration increased subjects caloric intake by a whop-

creates each and every week.

ping 500 calories per day!

56

The same is true in your brain. Every day, our brain cells produce large

Growth hormone: A key hormone for cellular regeneration. Poor circadian rhythm suppresses growth hormone secretion at night.

Melatonin: Key for sleep quality and protecting your mitochondrial health (your cellular energy generators)

(e.g. low melatonin, high cortisol at night, and low orexin). But in addition to that, the increased levels of body fat are a major contributor to fatigue.

Another study titled Sleep and circadian rhythms: Key components in

the regulation of energy metabolism states “Over the same time period that obesity has reached epidemic levels, the amount of daily sleep time achieved by American adults has decreased by 1–2 h… As of 2006, there were at least 35 epidemiological

studies linking alterations in sleep time with adverse health outcomes, including obesity, diabetes, metabolic syndrome, and cardiovascular disease.”57 But is this link just correlative, or causal? The researchers then go on to make the case that there is substantial scientific evidence showing a causal (not just correlative) link with mechanisms that include increased ghrelin and decreased leptin levels—important hormones in the regulation of hunger and metabolic rate which profoundly influence body composition. They noted “it was estimated that if the selfreported appetite ratings in sleep restricted subjects were translated into actual caloric intake, it would represent an extra 350–500 k/cal per day…”, 58which, if you do the math, you’ll realize that this factor

alone could be responsible for over 3 pounds of fat gain per month, or upwards of 30 pounds of fat gain per year.

In particular, disrupted sleep and circadian rhythm create a constellation of hormonal changes that drive fat gain. And the accumulation of excess body fat is itself harmful to energy levels, by promoting poorer blood sugar regulation and chronic inflammation.

Key Point: Poor circadian rhythm and sleep Fat gain and blood sugar dysregulation

shown, each night while we sleep, the brain cleanses itself of these

waste products.

So what does all of this have to do with disrupted circadian rhythm and sleep?

Many of these hormonal changes can directly cause low energy levels

tion

amounts of toxic waste products. And as this new discovery has

Simple: Most of this glymphatic drainage happens at night while we sleep. And the depth and quality of your sleep is vital to allowing the glymphatic system to work efficiently.

This is likely why so many neurodegenerative diseases (like Alzheimer’s and Parkinson’s) are preceded by sleep disorders.59 According to Scientific American, “Sleep disturbances often occur early, sometimes decades before the symptoms that characterize various neurodegenerative diseases. In fact, several studies have found that the extent of sleep disruption

predicts subsequent cognitive decline or disease.”

It is also now known that there is a direct link between disruption of the circadian rhythm and neurodegeneration. First, it was shown that amyloid (remember, that’s the stuff associated with Alzheimer’s and many other neurodegenerative conditions) levels are higher during the waking hours than at night during sleep. It’s also been shown that sleep deprivation in mice will lead to the buildup of amyloid in the brain.61 This suggests that sleep is critical for allowing the brain to clears away amyloid.

Then there was a key study by Kristine Yaffe and colleagues in 2011: They “collected circadian data from 1,282 healthy elderly women …

They assessed participants’ cognitive functions five years later, and found that various measures of impaired circadian rhythms con-

ferred significantly higher risks for mild cognitive impairment (which often presages Alzheimer’s) or actual dementia.”

Here’s the really interesting part. It’s likely that not just sleep deprivation but also the disruption of the circadian rhythm both amplify the buildup of toxins in the brain. Researchers have also done an experiment on mice where they’ve directly altered circadian clock genes,

Inflamma-

Fatigue

such that mice still were awake and asleep for the same amount of hours, but the rise and fall of activity of circadian clock genes was disrupted. (This would be the equivalent of a person laying in bed each night for 8 or more hours, but having really poor circadian

4. Hindering Toxin Clearance From the Brain

rhythm habits).

Perhaps one of the biggest ways that disrupted circadian rhythm and

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What happened?

levels:

The mice gradually developed inflammation in the brain, loss of synap-

By emitting blue light that disrupts circadian rhythm.

ses (brain neuron connections) and cell damage. And they also saw re-

By emitting low-level radiation/electromagnetic fields (EMFs).

duced activity of genes involved in the cellular antioxidant defense sys-

One 2008 study showed that people exposed to radiation from their

tem, so the cells were made more susceptible to further dam-

mobile phones before bedtime had more trouble falling asleep and

63

age. That’s a recipe for progressive neurodegeneration.

reaching deep sleep. One study found that “The pineal gland is likely to

According to the researchers: “The mouse gets a kind of neuroinflam-

sense EMFs as light but, as a consequence may decrease the melatonin

matory syndrome that’s pretty striking. Circadian clock genes clearly

production.”64

play some important role in maintaining the brain.”

In this review of the scientific literature, more than one hundred exper-

Now, there is one more interesting layer to this story that I’ll add. One

imental data of human and animal studies of changes in melatonin

chronic fatigue syndrome researcher named Raymond Perrin, PhD

levels due to power-frequency electric and magnetic fields exposure

actually believes that buildup of toxins in the brain due to poor lymph

were analyzed. The researchers concluded that “the results show the

drainage at night is the primary cause of chronic fatigue syndrome.

significance of disruption of melatonin due to exposure to weak EMFs,

So if you were wondering about the connection with energy levels,

which may possibly lead to long-term health effects in humans.”65

there you go. Various brain areas are critical regulators of alertness and

They found that exposure to an electronic device – not just the light,

energy levels. When they get inflamed and damaged, those are signals

but the electromagnetic field around the device – has the ability to

to decrease energy levels.

disrupt circadian rhythm.

Basically, here’s the way this all ties together:

Sometimes when I tell people about how electronic devices disrupt

Poor circadian rhythm and sleep ► poor drainage of toxins from the

sleep and circadian rhythm (from the blue light and the EMFs), they

brain during sleep ► chronic brain inflammation and cell damage ►

reply “but I fall asleep just fine after reading my iPad or being on my

chronic fatigue (and potentially brain diseases)

phone or watching TV.”

Key Point: There are 4 major mechanisms that circadian rhythm disrup-

And here’s a key point to grasp: Yes, you will still fall asleep. Of course,

tion causes fatigue:

the body still needs sleep and you will fall asleep. BUT, these things

1.

are:

Melatonin suppression (which causes damage to our mitochondria

— our cellular energy generators).

Delaying sleep onset

2.

3.

Disrupting the hormonal cascade that needs to happen before and

Deficient autophagy

during sleep

Hormonal dysregulation

Decreasing sleep efficiency (this is a key point, because this is the depth

Impaired toxin clearance from the brain

and quality of your sleep – i.e. how regenerative your sleep is per hour of time you spend in bed).

The Energy Blueprint Keys to Fixing Circadian Rhythms

So yes, you can still fall asleep just fine. But even though you fall

and Sleep

asleep, you are still suffering consequences of these habits that you’re

A lot of people who are trying to improve their sleep want some sleep “tricks” or sleep “hacks” to fix their issues.

I am here to tell you that is not the way it works. You cannot achieve a strong, rejuvenating, and restorative sleep by popping a pill or doing a sleep “hack.” It may work short-term, but in the long run, the effects will wear off.

When it comes to not being so tired all the time, it’s all about optimiz-

ing your circadian rhythm habits. Simple as that. If you want to sleep deeply and wake up filled with all-day energy, then you need to optimize your circadian rhythm.

Here are three key tips from The Energy Blueprint on how to reset your circadian rhythms and get good sleep again.

not even aware of. Like, for example, being more fatigued.

So the key is to get the electronic devices out of the room and off.

In fact, according to the 2014 Sleep in America Poll, 53 percent of respondents who turn electronics off while sleeping tend to rate their sleep as excellent compared to just 27 percent of those who leave their devices on.65 Here’s what to do: You should also avoid watching TV or using a computer or tablet at least an hour or two before sleep.

If you do keep your devices in your room, make sure they are physically turned off along with your Wi-Fi router.

Make sure your phone nowhere near your head/brain for at least an hour before sleep. And also make sure you leave it on airplane mode

1. Get The Devices Off And Out

and out of your room (or at least 6 feet away) during sleep.

It turns out that it’s not just the blue light is to blame for our lack of

In fact, the all-around smartest approach is to unplug all electronics

sleep. EMFs (electromagnetic fields) – the electricity itself irradiated by

within 6 feet of your bed at night and not have anything on near you

electronic devices from the TV to our printers, routers, laptops, video

while you sleep. Routers emit a powerful EMF cloud—so I suggest in-

games, but especially phone, Kindles, and iPads (since we’re often in

stalling a simple outlet plug timer that automatically turns it off while

bed with these) —these EMFs themselves cause sleep disruption as

you sleep and turns it back on in the morning around your wake-up

well.

time. It requires no effort whatsoever, and is an easy way to improve

So there are two major ways these devices interfere with our energy

sleep.

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2. Sleep In COMPLETE Darkness

3. Get Sunlight During The First 30 Minutes After You Wake Up

Light is a powerful signal to your brain to be awake. Even a very small amount of light in the room can be enough to disrupt circadian rhythm.

The light from outside street lights, night lights, or electronics can easily be enough to impair sleep depth.

You may still sleep a certain number of hours, but your sleep efficiency is

Bright light (ideally sunlight) is critical to set the circadian rhythm as morning light is the main signal telling your brain when it is day, and when it is not.

For a proper circadian rhythm activation, bright light exposure needs to

lowered when light is entering your room while sleeping. That means happen within the first 30 minutes of the day. In my experience, 99% of that you and someone else can both sleep for 8 hours, but the person with higher sleep efficiency is getting much more powerful and regenerative sleep per hour of sleep. That’s a key point to grasp – it’s not just about hours in bed, it’s about sleep efficiency!

people do not do this, and they’re walking around with a chronically blunted circadian rhythm because of it (and the 7 consequences of that which we’ve covered in this article).

What you can do to get this exposure within 30 minutes:

Having a completely dark room is critical for optimizing sleep efficiency.

The best way to ensure complete blackout is to get rid of all sources of

even minor amounts of light in the room and install blackout shades to eliminate light entering from the street.

Get sunlight outdoors (this is the most efficient way, and should be used whenever possible)

Stare at the bright sky in the direction of the sun (but don’t look directly at the sun if it’s long past sunrise) for at least 10 minutes. Longer is pos-

There should be complete darkness in your bedroom while you sleep at night. This is extremely important.

sible. (Note: You can also do this while on a walk or practicing qi gong or tai chi or yoga or doing an exercise routine of some kind.)

Even if you think you sleep just fine even though there is some light in your room, I promise you that it is affecting your sleep efficiency and subtly degrading your energy blackout curtains to light-blocking sleep masks to get complete darkness while you sleep.

If you live in a place where you can’t get morning sun because it’s very overcast and gloomy, or you wake up before sunrise, then use a light therapy box / SAD lamp. ~Ari Whitten PH.D. (CAND.), CES, PES

How To Double (or Triple) Your Energy Levels in Just 5 Minutes a Day

https://www.theenergyblueprint.com/double-your-energy-webinar/

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Shanmugam. V. et. al. (2013) Disruption of circadian rhythm increases the risk of cancer, metabolic syndrome and cardiovascular disease.

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Science Daily (2013) Sleep deprivation linked to aging skin, study suggests.

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Roizenblatt, S. (2011) Sleep disorders and fibromyalgia.

Time (2010) Lack of Sleep Linked With Depression, Weight Gain and Even Death Salgado-Delgado, R. et. al. (2011) Disruption of Circadian Rhythms: A Crucial Factor in the Etiology of Depression Tapia-Osorio, A. et.al. (2013) Disruption of circadian rhythms due to chronic constant light leads to depressive and anxiety-like be-

haviors in the rat Gorwood, P. (2010) Anxiety disorders and circadian rhythms Marino P.C. Biological Rhythms as a Basis for Mood Disorders Guilleminault, C. et. al. (2001) Excessive daytime sleepiness: A challenge for the practicing neurologist Haregu, A., et.al. (2014) Circadian rhythm characteristics, poor sleep quality, daytime sleepiness and common psychiatric disorders among Thai college students: Sleep and common psychiatric disorders Alaska Sleep Education Center (2014) 6 Circadian Rhythm Sleep Disorders that May Be Disrupting Your Sleep Ohayon, M.M., (2012) Determining the level of sleepiness in the American population and its correlates.

Guilleminault, C. et. al. (2001) Excessive daytime sleepiness: A challenge for the practicing neurologist Brigham University. (2014). Light-Emitting EReaders Before Bedtime Can Adversely Impact Sleep.

Guilleminault, C. et. al. (2001) Excessive daytime sleepiness: A challenge for the practicing neurologist Van Dongen, H.P.A., et. al. Circadian Rhythms in Fatigue, Alertness and Performance Sadowska-Bartosz. I., et. al. (2014) Effect of Antioxidants Supplementation on Aging and Longevity Venkatramanujam, S. (2011). Melatonin in Mitochondrial Dysfunction and Related Disorders. International Journal of Alzheimer’s Disease.

Hardeland, R.,(2003). Oxidation of melatonin by carbonate radicals and chemiluminescence emitted during pyrrole ring cleavage. Journal of Pineal Research. 34(1):17-25.

Reiter RJ, et. al. (2003). Melatonin as an antioxidant: biochemical mechanisms and pathophysiological implications in humans. Acta Biochim Pol., 50(4):1129-46.

Hardeland R,. (1993). The significance of the metabolism of the neurohormone melatonin: antioxidative protection and formation of bioactive substances. Neuroscience and Biobehavioral Reviews. 17(3):347–357.

Hardeland R,. (1993). The significance of the metabolism of the neurohormone melatonin: antioxidative protection and formation of bioactive substances. Neuroscience and Biobehavioral Reviews. 17(3):347–357.

Leon, J, Acuna-Castroviejo, D., et. al.

(2011). Melatonin and mitochondrial function. Current Topics in Medicinal Chemistry, 11: 221–240.

Castroviejo DA, et. al. (2011) Melatoninmitochondria interplay in health and disease. Current Topics in Medicinal Chemistry.

Rodríguez, M.I., Escames, G., and L. C. Lopez.

(2008). Improved mitochondrial function and increased life span after chronic melatonin treatment in senescent prone

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ice. Experimental Gerontology. 43(8):749–756.

Venkatramanujam, S. (2011). Melatonin in Mitochondrial Dysfunction and Related Disorders. International Journal of Alzheimer’s Disease.

Andres, A. (2015). A time to reap, a time to sow: Mitophagy and biogenesis in cardiac pathophysiology. Journal of Molecular and Cellular Cardiology, 78: 62-72 Ma, D. et. al. (2012). Circadian autophagy rhythm: a link between clock and metabolism? Trends in Endocrinology and Metabolism, 23: 319-325 Godley, B. F. (2005). Blue light induces mitochondrial DNA damage and free radical production in epithelial cells. Journal of Biology and Chemistry, 280(22): 21061-6.

He Y., et. al. (2016) Circadian rhythm of autophagy proteins in hippocampus is blunted by sleep fragmentation.

Di Ma., et. al. (2012) Circadian autophagy rhythm: a link between clock and metabolism?

Spiegel, K., et. al. (2004). Sleep curtailment in healthy young men is associated with decreased leptin levels: elevated ghrelin levels and increased hunger and appetite. Annals of Internal Medicine, 141: 846-850 Cauter, E. V. (2005). The Impact of Sleep Deprivation on Hormones and Metabolism. Medscape Neurology, 7(1).

NPR. Sleep Munchies: Why It’s Harder To Resist Snacks When We’re Tired.: Ahima, R. S. (2008). Brain regulation of appetite and satiety. Endocrinology and Metabolism Clinical, 37(4): 811-823.

Neuroscience News, Sleep Loss Boosts Hunger and Unhealthy Food Choices He F., et. al. (2015) Habitual sleep variability, not sleep duration, is associated with caloric intake in adolescents.

Laposky AD., et. al. (2008) Sleep and circadian rhythms: Key components in the regulation of energy metabolism Laposky AD., et. al. (2008) Sleep and circadian rhythms: Key components in the regulation of energy metabolism Scientific American Why Sleep Disorders May Precede Parkinson’s and Alzheimer’s Scientific American Why Sleep Disorders May Precede Parkinson’s and Alzheimer’s Scientific American Why Sleep Disorders May Precede Parkinson’s and Alzheimer’s Scientific American Why Sleep Disorders May Precede Parkinson’s and Alzheimer’s Musiek ES., et. al. (2013) Circadian clock proteins regulate neuronal redox homeostasis and neurodegeneration.

Arnetz, B. B. et. al. Effects from 884 MHz mobile phone radiofrequency on brain electrophysiology, sleep, cognition, and well-being.

National Sleep Foundation (2014) National sleep foundation 2014 sleep in America poll finds children sleep better when parents establish rules, limit technology and set a good example.

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PROBIOTICS: EVERYTHING you need to know!

Dr. David Friedman ND, DC is the International award-winning, #1 national best-selling author of Food Sanity, how to eat in a world of fads and fiction. He's a Doctor of Naturopathy, Clinical Nutritionist and Chiropractic Neurologist. He received a post -doctorate certification from Harvard Medical School, is a Board Certified Alternative Medical Practitioner, Board Certified in Integrative Medicine and a registered Naturopathic Diplomate.

He’s a former teacher of neurology and author of the college textbook, “Understanding the Nervous System.”

Dr. Friedman is a contributing writer for a plethora of leading news, health and fitness magazines including U.S News & World Report, Newsweek, Readers Digest, Better Nutrition, AARP Magazine, and Woman's Word, just to name a few. He’s been a guest on over a hundred syndicated radio and television shows and his bestselling CD, America’s Unbalanced Diet, has sold over a million copies, helping raise awareness about the unhealthy foods people are consuming.

@Dr. David Friedman @drdavidfriedman Dr. David Friedman drdfriedman Www.drdavidfriedman.com

DR DAVID FRIEDMAN ND,DC AUTHOR, SPEAKER, TV/RADIO SHOW HOST, HOLISTIC DOCTOR Copyright By: Dr. David Friedman Probiotics are the latest health buzz, and de-

the gut is the first place to focus on if you

servingly so. They are the “good” bacteria in

want to optimize your health. This makes

your gut that can help keep your microbi-

sense considering 75% of your immune sys-

ome

tem lives in your gut.

population in balance. Your gut also

contains “bad” bacteria which, unfortunately for some people, outnumber the good. Ideally, the balance of gut flora should be approximately 85 percent good bacteria and 15 percent bad bacteria. When this ratio gets off balance and there’s too much of a certain type of fungus, yeast or bacteria, it can lead to disharmony and disease. The word probiotic broken down actually means “promoting life.” Indeed, our life is dependent on these little bugs.

you ever had a gut-wrenching car ride, or a gut instinct about someone, or butterflies in your stomach? Research shows, the gut, and the mind communicate with one another. So much so, many scientists have called the gut microbiomes the “second brain.” If you are struggling with depression, constantly feeling stressed out or always seem to be in a bad mood, probiotics may offer a solution. Probiotics also help improve daily bowel move-

When probiotics first came on the scene, they

ments and reduce inflammation and pain

were used only as a remedy for diarrhea after

throughout the body. This is welcome news

taking antibiotics or for people that visited a

for those taking opioid pain medication be-

country with sketchy water. Today, science

cause they alter nerve input to the gastroin-

has discovered many more health benefits

testinal

including the treatment for Alzheimer’s dis-

(movement required for proper elimination.)

ease, irritable bowel syndrome, digestive

Opioids also increase the absorption of elec-

disorders, depression, obesity, eczema, un-

trolytes and water (making drier and thus

healthy gums, urinary and vaginal health

harder poops). These factors lead to constipa-

problems. How can these little microscopic

tion and a plethora of related health issues.

bugs do so many wonderful things? Because

Probiotics can offer natural pain relief and

they help to regulate your enzymes, hor-

give needed balance to your digestive system.

mones, digestion, mood, and even your quali-

ty of sleep! Most health experts agree that

52 INFLUENTIAL DOCTORS MAGAZINE

Your gut also affects your emotions. Have

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tract

which

inhibits

peristalsis

PROBIOTIC FOODS

You can find probiotics in a variety of foods.

The most popular options are yogurt and kefir; however, if you have a dairy allergy or sensitivity, this can cause more harm than

These are the most commonly sold probiotic

brevis, B. macerans, B. pumilus, B. polymyxa, B. subtilis. As the name implies, soil-based organ-

strains. You will usually find them in the refriger-

isms are bacteria that live in the soil. There, they

ated section because they are dairy based. This

do for plants what probiotic foods do for humans

can be a problem if you are allergic or, like many

–break down plant material, produce vitamins,

people, have a sensitivity to dairy. These are a

combat pathogens, etc. SBO’s are a great probi-

great choice for females that suffer from candida

otic choice to help support digestion, enzyme

albicans, a fungus that can cause yeast infections.

production, and maintaining a healthy immune

However, you’re much better off getting these

system (especially in older adults). These bacillus

probiotic strains from foods like yogurt because,

strains are the most robust, able to withstand

in supplement form, they’re very fragile and have

heat, light, and other stressors. This strain of

difficulty surviving the acidic environment of the

probiotic is also a great option for people suffer-

gut. If you do decide to get this probiotic strain,

ing from autoimmunity and SIBO (small intestinal

you will need to take a lot of it in the hopes some

bacterial overgrowth).

Lactobacillus acidophilus and Bifidobacterium:

survive the acidic journey through the stomach.

Lactobacillus reuteri:

This is one of the most

Lactobacillus Plantarum: This a great probiotic

studied strains of probiotic bacteria, boasting a

strain if you have digestive issues, especially irri-

variety of proven health benefits. From improving

table bowel syndrome. It was first isolated in

your skin and health of your hair, reducing pain,

nut yogurt, and coconut kefir. However,

1986 by a scientist in Lund Sweden who was

yeast infections, to helping increase your Vitamin

watch out for added sugar in these products

researching how to rejuvenate human colon

D levels. Research also shows it may help lower

because they can create inflammation in the

tissue. Studies have consistently shown that L.

your cholesterol. Preliminary double-blind studies

gut.

plantarum is great for counteracting the negative

have shown that L. reuteri is highly effective for

sweetened with stevia, xylitol or coconut

gastrointestinal affects of taking antibiotics.

oral health and allergies.

sugar.

Another great option is fermented

Saccharomyces Boulardii: A well researched probi-

Bacillus coagulans: This strain has been shown to

foods like sauerkraut, apple cider vinegar,

otic, this is one of the best choices for diarrhea,

enhance protein absorption, and thereby indirect-

pickles, cultured vegetables, and kombucha.

and for C. difficile infections (a common, and

ly improves recovery after working out at the

often stubborn gastrointestinal infection). This

gym. This probiotic decreases bloating, vomiting,

strain is also a great option if you suffer from

diarrhea, abdominal pain and stool frequency and

inflammatory bowel disease like Crohns and

increased the quality of life in patients with irrita-

ulcerative colitis. In addition, S. boulardii can help

ble bowel syndrome. Research has shown this

treat other ailments, such as lactose intolerance

strain of probiotic helps reductions in total cho-

and vaginal yeast infections.

lesterol and low-density lipoprotein (LDL), along

good.

The good news is, there are many

dairy alternatives like almond yogurt, coco-

Instead, choose products that are

Even with these choices available, it’s still difficult to consume the number of probiotics needed from diet alone. Supplements

to the rescue!

PROBIOTIC SUPPLEMENTS 101

Lactobacillus

casei

and

Lactobacillus

hel-

veticus: Your gut flora can affect areas of the brain involved in mood and emotional health.

Double-blind studies show these two strains of probiotics are a great choice to help combat anxiety, depression and chronic fatigue syndrome. If you are a nervous person with a chronic upset stomach or diarrhea, this is the probiotic strain for you!

Also, preliminary research of L. hel-

with increases in beneficial high-density lipoprotein (HDL) It has been successfully used in the treatment of rheumatoid arthritis by improved pain, improved self-assessed disability, and it also reduces CRP (C Reactive Protein) inflammatory levels.

THE NUMBERS GAME: Is more better?

veticus shows that it may reduce blood pressure with a similar mechanism to ACE inhibitors.

Shopping for a probiotic supplement can be very

Bifidobacterium longum: This is one of the first

frustrating. There are literally hundreds of differ-

microbiomes that colonize within our bodies at

ent strains available. Which is the best choice?

birth. It has been associated with improving lac-

How many CFUs (colony forming units) do you

tose tolerance and preventing diarrhea, food

look for? Do you take them with food or on an

allergies, and the proliferation of pathogens. It’s

empty stomach? When is the best time of day to

also known to have antioxidant properties as well

take them? Should they be stored in the fridge or

as the ability to scavenge free radicals. In labora-

at room temperature?

First, it’s important to

tory mice, B. longum has been shown to reduce

know, in order to bring balance to the “good” and

anxiety. It can help you sleep better and maintain

There’s a big numbers game being played

“bad” bacteria count, a multi-strain probiotic

healthy cholesterol levels. B. longum have also

when it comes to probiotic supplements.

formula reflecting diversity in both number of

been shown to help people suffering from auto-

Many retailers want you to believe that the

species and number of genera (groups) is recom-

immunity conditions.

more bacteria count (measured in colony-

Soil-Based Organisms (SBO): A large group of

forming units, or CFUs,) the better

bacteria and yeasts, including Bacillus strains: B.

product. Most brands list CFU in the

mended. Here are a few of the most popular probiotic species and what they are most effec-

tive for:

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INFLUENTIAL DOCTORS MAGAZINE

the

53

billions, ranging from 5 billion, all the way

CHILDREN AND PROBIOTICS

absorbed but the good news is there has

up to 300 billion! However, it’s still uncer-

been a lot of advances in their delivery

tain whether more bacteria are actually

systems. You can now find probiotic prod-

better for you. Also, the number of CFUs

ucts that offer controlled-release tablets

can be skewed and deceptive, especially

(or caplets) which keeps the strain from

when the count is taken before the prod-

being destroyed by the stomach acids. This

uct is manufactured. After it’s handled,

makes for a significantly high percentage

manufactured, bottled, and then shipped

of bacteria reaching your intestines alive.

in a non temperature controlled truck, the

Because this has become a notable selling

CFU count can greatly diminish. Unfortunately, these products are not tested by any regulatory agency, so there is no assurance that the CFU count is accurate; however, there are a few things you can look for

One of my favorite sayings is, “As the twig is bent, so grows the tree.” If children are taught to embrace a healthy lifestyle early on, they will grow up to be healthy and strong adults. Probiotic supplements are great for kids and babies—it’s never too

When shopping for probiotics, search for a

early to start. If you are giving probiotics

clear “best by” or expiration date on the

to a baby under two years of age, you

packaging or “Potency guaranteed until

need to get specific strains that are better

time of expiration.”

Some products pur-

suited for such young microbiomes includ-

chased online may require cold-packing

ing Lactobacillus rhamnosus, casei, para-

during delivery to your home. Make sure

lisei, gasseri, salvarius. And for Bifidobac-

UPS doesn’t leave your package on your

terium: infantis, bifidum, longum, breve,

front porch in the sun. There are a lot of

lactis. For breastfeeding mothers, you can

probiotic nutrition bars on the market. I’m

put probiotics on your breast, or heat up

not a fan of this option because heat and

the formula and put probiotics in it, or wet

moisture in the product can kill the probi-

your finger and dip it in probiotic powder

otic strains. There is one exception, Soil

and let your baby suck on your finger.

point, most companies boast this advanced delivery system on their product’s packaging and marketing materials. A company that is sharing details with you explaining the stringent quality control factors and their attention to the delivery

system is often a reflection of their quality.

STORING YOUR PROBIOTICS

Based Organisms (SBO.) These strains are naturally resistant to heat and acid envi-

Once upon a time, all probiotics had to be

ronments. Also, because of this, the CFU

refrigerated during transit and stored in a

number you see on an SBO probiotic label

fridge at the health food store and at your

is usually accurate. If you choose more

home. New manufacturing and delivery

delicate strains like Lactobacillus and

systems have mostly done away with that

Bifidobacterium, a massive CFU count is

requirement, but you still need to protect

needed to guard against the harsh condi-

the bacteria from too much exposure to

tions associated with transportation and

light, heat, and moisture. Avoid probiotics

storage.

sold in clear glass bottles. Instead, go for the darker, thicker glass bottles or white

Lastly, search for supplement brands that use third-party labs to test the quantity

and potency on their strains. For the best quality, make sure the manufacturer is cGMP certified because this means they’re using General Manufacturing Practices, the highest quality standards in the industry. Most cGMP products proudly display this certification on their label and/or website.

plastic bottles packaged inside of a box.

PACKAGING MATTERS

Blister packs are also a great option as

Understanding the different ways that

well. At home, always store your supple-

manufacturers package and deliver probi-

ment in a dark, cool place and away from

otic supplements is perhaps the most im-

direct sunlight. Dairy-based strains like

portant factor. What methods are used by

Lactobacillus acidophilus and Bifidobacte-

the manufacturer to ensure the bacteria

rium need to be refrigerated.

remain alive and healthy while being delivered and put on store shelves? Are they able to reach the areas in your gut where they’ll be most effective? A probiotic supplement full of dead bacteria—or bacteria that die in a sea of stomach acid—is a waste of money.

Probiotic supplements aren’t always easily

54 INFLUENTIAL DOCTORS MAGAZINE

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EXPIRATION DATE

ever, if you are taking probiotics in supplement form then you need to take them at optimal times to ensure you receive the maximum bacterial strain.

The common misconception is that the best time to take a probiotic is first thing in the morning and on an empty stomach. Probiotics are living organisms and very much like living organisms they need food, water and warmth to survive and multiply. In the morn-

If the CFU number is guaranteed at the time

ing there is water in the body, some food and

of manufacturing, but not at the time of expi-

it is warm – however, these conditions are

ration, you could be taking a less potent dose

not optimal for probiotics simply because

of probiotics than you think because potency

there is not enough of anything for the bacte-

fades over time. It’s important to look at the

rial strains to flourish.

expiration date on the probiotic supplement.

This is the manufacturer’s promise that the bacteria in the product will remain active and potent—at the levels specified on the label— until that date. Usually, the expiration date is based on formulation and stability testing data, which means a company is paying attention to those matters. Be leery of purchasing products that don’t have an expiration date on a product label. Without this information, it’s impossible to know how long the bacteria in the supplement are expected

to last. It could be a year, or it could be a week. Or the bacteria may already be DOA (dead on arrival!)—you have no way of knowing.

The absolute best time to take probiotics is alongside your meal. Right before or just after the meal is best for getting the most out of our probiotics. The journey through your digestive tract is a long and treacherous one.

For probiotics, their biggest danger is the powerful acids in the digestive system meant to break down and disintegrate the materials that travel through its passage. If enough acid overcomes the enteric coating of a probiotic capsule it could kill the delicate strains and render your supplement completely useless.

By consuming your probiotic with food you provide a buffering system for the supplement and ensure its safe passage through the digestive tract. Aside from protection, food

BEST TIME TO TAKE PROBIOTIC SUPPLEMENTS

also provides the friendly bacteria in your probiotic the proper food and nourishment to ensure it survives, grows and multiplies in your gut.

Probiotics offer amazing health benefits and should be part of your daily regime. Make sure you’re getting the best probiotic supplement available by focusing on the expiration

date, delivery system, manufacturing standards and the specific strain. ~Dr. David Fried-

man Timing is everything, and in the case of probiotics, how and when you take it is the differ-

References:

ence between absorbing the “friendly bacteria” and wasting away an entire supplement.

If you are obtaining your share of probiotics through food, then there is no exact time frame or situation that it is optimal. Since you are consuming it throughout the day it doesn’t necessarily make a difference. How-

Kailasapathy, K., & Chin, J. (2000). Survival and therapeutic potential of probiotic organisms with reference to Lactobacillus acidophilus and Bifidobacterium spp. Immunology and Cell Biology, 78(1), 80–8. doi:10.1046/j.1440-1711.2000.00886.

Oggioni, Marco Rinaldo, et al. “Recurrent Septicemia in an Immunocompromised Patient Due to Probiotic Strains of Bacillus Subtilis.” Journal of Clinical Microbiology 36.1 (1998): 325–326.

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* Mckenney, P.T., Driks, A., Eichenberger, P. “The Bacillus subtilis endospore: assembly and functions of the multilayered coat.” Nat Rev Microbiol.

(2013): 33-44. * Latorre, J.D., Hernandez-velasco, X., Wolfenden, R.E., et al. “Evaluation and Selection of Bacillus Species Based on Enzyme Production, Antimicrobial Activity, and Biofilm Synthesis as Direct-Fed Microbial Candidates for Poultry.” Front Vet Sci. (2016): 95. * Lefevre, Marie, et al. “Probiotic Strain Bacillus Subtilis CU1 Stimulates Immune System of Elderly during Common Infectious Disease Period: A Randomized, Double-Blind Placebo-Controlled Study.”

Immunity & Ageing?: (2015): 24. * Br J Nutr. 2012 May;107(10):1505-13. doi: 10.1017/S0007114511004703. Epub 2011 Nov 9. * Cholesterol-lowering efficacy of a microencapsulated bile salt hydrolase-active Lactobacillus reuteri NCIMB 30242 yoghurt formulation in hypercholesterolaemic adults. * Microbiol Immunol. 2009 Sep;53(9):487-95. doi: 10.1111/j.1348-0421.2009.00154.x. *cFarland, L. V. Evidence-based review of probiotics for antibiotic-associated diarrhea and Clostridium difficile infections. Anaerobe/ Clinical microbiology 15 (2009) 274–280. *Bouma, G., Strober, W. The immunological and genetic basis of inflammatory bowel disease. Nat Rev Immunol. 2003;3:521–533. * Saccharomyces boulardii Inhibits Inflammatory Bowel Disease by Trapping T Cells in Mesenteric Lymph Nodes Gastroenterology. December 2006 Volume 131, Issue 6, Pages 1812–1825 * Mohan JC, Arora R, Khalilullah M. Preliminary observations on effect of Lactobacillus sporogenes on serum lipid levels in hypercholesterolemic patients. Indian J Med Res. 1990 Dec;92:431-2. * Gut Pathogens December 2009,1:6 A randomized, double-blind, placebo-controlled pilot study of a probiotic in emotional symptoms of chronic fatigue syndrome. * Michaël Messaoudi, et al. Gut Microbes Volume 2, 2011 – Issue 4 Beneficial psychological effects of a probiotic formulation * David R Mandel et al. Bacillus coagulans: a viable adjunct therapy for relieving symptoms of rheumatoid arthritis according to a randomized, controlled trial BMC Complement Altern Med. 2010; 10: 1. * Ralf Jager et al. Probiotic Bacillus coagulans GBI30, 6086 reduces exercise-induced muscle damage and increases recovery PeerJ. 2016; 4: e2276. *Fedorak, Dr. Richard, Digestive Disease Week 2003.http://www.crohns.net/Miva/education/ articles/fedorak_DDW.shtml * Niedzielin K, Kordecki H, Birkenfeld B.A controlled, double-blind, randomized study on the efficacy of Lactobacillus plantarum 299V in patients with irritable bowel syndrome. * Nguyen, T.D.T. et. al., Characterization of Lactobacillus plantarum PH04, a potential probiotic bacterium with cholesterol-lowering effects. International Journal of Food Microbiology. Volume 113, Issue 3, 15 February 2007, Pages 358-361. * Eur J Gastroenterol Hepatol. 2001 Oct;13 (10):11437 http://www.ncbi.nlm.nih.gov/sites/entrez? cmd=retrieve&db=pubmed&list_uids=11711768&d opt=Abstract

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ADVERTISE WITH INFLUENTIAL DOCTORS MAGAZINE AND EXPAND YOUR CLIENT BASE If you would like to share your story about your personal growth, Inspirational entrepreneurial journey, Tips, Inside scoop, Insight, Advice, and/or Guidance with our readers and advertise your products and services to an international audience.

Contact: INFLUENTIAL DOCTORS MAGAZINE and submit your interest to: publisher@influentialdoctorsmagazine.com Your email should include the following: Your contact info: Name, Email, and Website, After submitting your email, we will send you our guidelines and rate sheet. www.influentialdoctorsmagazine.com

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IS SMOKING MARIJUANA GOOD FOR YOU? STEPHEN R SMITH AUTHOR, SPEAKER, CEO, FOUNDER, BROADCASTER Copyright Stephen R Smith Stephen R Smith is author and podcast show host “Live With Nature”. He is a man who has gone to hell and come back from the depths of darkness to a place filled with Light, Love of God, himself and others.

He made many good, but too many poor decisions that cost him everything he had.

He lost businesses, two marriages, good family and friend relationships and everything else in between. He survived a few near fatal car accidents, deadly diseases including Hepatitis C and alcohol and drug addiction. Having for the most part lived an abundant and blessed life, he found himself fresh out of jail, homeless living in the woods and nothing but himself left. Today, he earned back most of what he lost. A real survivor, God fearing, honest, caring and compassionate person who strives to help others and give back freely in an effort to pay it forward with no expectation of reimbursement.

Stephen strives daily to become a better person and has made a transitional change which resulted in a lust for life and becoming a role model for others and an asset to the community.

https://lwnfoundation.org/

The Facts About Smoking are it is harmful to

and Washington State. Several more states

your lungs and many vital organs in your

are considering doing the same.

body. When you smoke it can cause dis-

Willie said that the lungs are the biggest

ease. Medical experts agree that it’s not

muscle you’ve got and it’s a workout sing-

considered a healthy habit. Quitting smok-

ing on stage for an hour or more. He claims

ing will improve your health and can add

that there is nothing more fun for him than

many years to your life. For help to stop

to step out on stage and connect with his

smoking contact your doctor or local health

audience. The crowd gives him positive

department.

energy and he wants to return that positive

Willie Nelson Shares His Story about Smoking Marijuana

stephensmithsrq

He indicated that he has abused his lungs

that he has quit smoking Marijuana due to

since the age of five. He started smoking

health-related issues. Willie Hugh Nelson is

cedar bark, cigarettes, and then weed. His

86 years old and was born on April 29,

breathing is a little more difficult these

1933. He is an American Country Music

days, so he doesn’t smoke anymore and

Artist, Songwriter, and an Icon in the music

he’s taking better care of himself. Willie

industry. His music and lyrics have made

loves to entertain the people who flock to

him one of the most recognized artists in

see him by the thousands. Amid rumors of

Country music. Willie is known as an Out-

him being near death, he is scheduled to be

law, Actor, Author, and activist concerning

on the Willie Nelson and Family tour which

Bio-fuels and the legalization of Marijuana.

kicked off in San Diego, California on Janu-

Nelson is a liberal activist and Co-Chairman

ary 3, 2020. There are 18 shows and will

on the advisory board of the National Or-

end in New Braunfels, Texas.

Laws

(NORML)

(https://www.norml.org)

which favors marijuana legalization.

Legalization of Hemp

58 INFLUENTIAL DOCTORS MAGAZINE

practicing healthy routines.

According to Willie Nelson, he admitted

ganization for the Reform of Marijuana The LWN Foundation

energy to them. In order to do this, he is

Marijuana is still a very controversial issue and is not legalized for recreational use by the US Federal Government. However, on December 20, 2019, President Trump

Currently, there are 33 states and the

signed a bill legalizing industrial hemp. The

District of Columbia that have passed laws

bill was spearheaded by Kentucky Senator

broadly legalizing Marijuana in some form.

Mitch McConnell. He drafted the legaliza-

The District of Columbia and 11 states –

tion of hemp within the Farm Bill of

Alaska, California, Colorado, Illinois, Maine,

2018

Massachusetts, Nevada, Oregon, Vermont,

wiki/2018_United_States_farm_bill).

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(https://en.wikipedia.org/

Marijuana has seen a transformation as an acceptable drug in the past few years. Largely due to the fact that it has been found to help many patients suffering from cancer, pain, and seizures.

Widely available in many forms, the demand for hemp has created an industry that exceeded 20 billion dollars in 2017. By the year 2022, it will surpass 77 billion. This happens to be greater than the GDPs of Idaho and West Virginia put together. A staggering figure for sure. Cannabis employs 5 times as many Americans than the coal industry according to a New Frontier economist comment to the Associated Press. There’s been substantial investment into the industry. One county in Colorado made 35 million dollars in the marijuana industry last year. It’s hard to comprehend, but legal sales of marijuana have exceeded the sales of Oreo cookies and organic produce according to the Marijuana Business fact book.

CBD or Cannabidiol is available in many forms and is still illegal according to Federal government law. Although not regulated by the Federal Drug Administration, soon they are likely to take action to enact regulation given the fact that many of these items, including CBD oil, are available in many stores including the local convenience in many towns in America.

What does all this mean? Because there are new laws and regulations concerning Cannabis, its future is still uncertain. With the passing of recent law by President Trump, CBD will become widely available, and with the use of industrial hemp with over 25,000 products derived from hemp, the industry will continue to expand. Several states are implementing medical and recreational marijuana use including Colorado,

Washington State, and California.

What’s the bottom line.

Industry leaders are speculating that marijuana will soon be legalized nationwide, just like it is in Canada. But the fact remains that smoking is unhealthy. So, the next time you take a puff think about the consequences to your health. Living a healthy lifestyle and taking care of ourselves is of paramount importance. To achieve a higher quality of life, one must consider; “What we do today will impact the success we have tomorrow” – John Maxwell. I urge you to take action today. You can make tomorrow a happier, healthier, and more enjoyable experience as you start the process of practicing good habits. ~ Stephen R Smith

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HOW TO TREAT MENIERE’S DISEASE NATURALLY DR KYLE COLLINS DC UPPER CERVICAL CHIROPRACTOR Dr Collins DC graduated from Arizona State University. He then pursued his passion and received his Doctorate from the Life Chiropractic College West in the California Bay area. Later he then continued his education in Upper Cervical Care.

Dr. Collins believes there is nothing more fulfilling for him than to see his patients’ lives changed by empowering them to take responsibility of their own health. “As a Chiropractor, my job is to educate patients on how to maximize their health potential. Allowing them to express health the way their body was intended. It’s a lifestyle… Its not a gimmick, pill, potion or lotion… We create long lasting true health changes that allow people to not only feel better, but to function better. The common perception is that if we are symptom free then we must be healthy… Nothing can be further from the truth.. I believe that is one of the main reasons our healthcare system is in the position it is today. Our model of health and how to achieve it is wrong. We need a new model. One that’s actually based on the workings of the human body that if embraced has the ability to change your life and the lives of the people around you” .https://beginwithinscottsdale.com/

Kyle Matthew Collins Beginwithinfamilywellness

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Copyright Dr. Kyle Collins In the United States, it’s estimated that 615,000 people have Meniere’s disease. One of the tell-tale symptoms of Meniere’s disease is severe dizziness. This can feel like you’re on a ship, even if you’re not. Other symptoms of Meniere’s disease include ringing in the ears as well as nausea and headaches.

If you have Meniere’s disease, natural treatment is likely an option you’ve considered to find relief. That being said, it’s important to find the natural treatment that is appropriate for your situation. Keep reading to learn more about natural Meniere’s disease treatment you can try.

Meniere’s Disease Treatment & Exercises Where to Start with Meniere’s Disease Treatment Merely treating the symptoms of your Meniere’s disease can make those symptoms go away—temporarily. If you don’t discover the root cause of your symptoms, it’s more likely that they’ll keep coming back.

A commonly overlooked root cause of Meniere’s disease is a neck injury.

A neck injury causes pressure on the nerves in your neck and can lead to a variety of symptoms, including Meniere’s disease. By and large, your nervous system—through your upper cervical spine—connects your brain to everything throughout your body. So, if there’s pressure on those nerves, your brain cannot get the right messages to your body.

The result? You can develop various symptoms, including those for Meniere’s disease because your brain and body aren’t working www.influentialdoctorsmagazine.com

together cohesively.

Chiropractic Treatment for Meniere’s Disease If your brain and body need to communicate with one another, how can you check if something is preventing that communication?

By visiting an upper cervical chiropractor, you can determine if the top part of your spine is out of alignment. This misalignment can be the root cause of your symptoms, as it can put pressure on the nerves that then prevents proper communication from the brain to the body. Your first visit to a chiropractor will involve a comprehensive examination, including X-rays and mobility tests.

Your chiropractor will examine the results to see if there is a misalignment in your spine that is causing the disease. If it is a misalignment, your chiropractor will determine if chiropractic care is the best way to treat your symptoms. If chiropractic care is the right solution for you, your chiropractor will share the results of your exam with you and create a personalized treatment plan. This plan can include referrals to doctors that can best help you if chiropractic care isn’t an option.

If chiropractic care can fix the cause of your problem, the next steps would be adjustments that support your spine to get back into alignment. Future visits with your chiropractor will help you maintain an aligned spine and overall wellness.

At Begin Within, our chiropractors are dedicated to helping you feel better and stay healthy

Call Begin Within today at (480) 699-3086 and receive a complimentary consultation and get started on the path towards healthy living.

Meniere’s Disease Diet Recommendations In addition to chiropractic care, there are ways you can help to relieve your symptoms at home by eating healthier.

While there is no single Meniere’s disease diet plan, these are some overall changes you can make to your current diet: If you have migraine symptoms, try to avoid caffeine in coffee, soda, or other beverages. Caffeine can make your migraines worse.

Reduce the amount of sodium you consume in your diet. Since some symptoms of Meniere’s disease are related to pressure in your ears, reducing sodium can provide some temporary relief for this pressure.

Know what’s in your food! This is the best way to start controlling your diet.

Overall, each person’s symptoms are unique, so the Meniere’s disease natural treatment you consider is going to be unique too. So, don’t hesitate to ask your doctor for advice on how you can change your diet to help with your symptoms. ~ Dr Kyle Collins

Eat consistent meals throughout the day.

USA / Arizona 480-699-3086 info@beginwithinscottsdale.com 7120 E Indian School Rd, Scottsdale, AZ 85251

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WE TAKE YOUR PERSONAL GROWTH TO THE NEXT LEVEL

Address: 535 Fifth Avenue, 4th Floor New York City NY 10017 Email: admin@alchemicalcenter.com Phone: 212-935-3810 Website: www.alchemicalcenter.com

WELLNESS COACHING ACC’s Health and wellness coaching programs are designed to assist members make lasting changes in different areas of their life. Whether its weight management, stress management, exercise or nutrition, we help people achieve their specific goals. Our programs are highly personalized no matter if you train individually or within a group.

CORPORATE WELLNESS Creating a healthy workplace is a complex task. Employees cannot be forced to adopt the best practices no matter how persistent the management remains. Wellness must be infused into priorities, it must play a role in decision making and most importantly, it should shape the culture of an organization.

HYPNOTHERAPHY Hypnosis has proven to be an effective, natural and safe healing method for resolving different emotional challenges. It is used to improve creativity, productivity, and learning and also used to eliminate habits such as smoking, poor eating habits, addictions, phobias & stress. It is also used to boost self-esteem & motivation. ACC uses the power of hypnosis to instill positive thoughts and behaviors into a client’s subconscious. This helps them start a journey towards self-improvement.

EMPOWERMENT RETREATS Quite often than not, you will find yourself stuck, frustrated and overwhelmed. When this happens, it is best to step outside your life and focus on things that matter – your physical, emotional and spiritual wellbeing. An empowerment retreat helps you do just that by changing your scenery and putting a special focus on your health and happiness.

WORKSHOPS / EVENTS / WEBINARS Take a day and join our workshops and other exciting events.

You will explore how to live a healthier, creative and stressfree life. Register now with a friend or a family member.

About Us Alchemical Center of Change (ACC) takes an integrated approach to wellness. What we do is examine different aspects of your life – be it spiritual, emotional, social, environmental, intellectual or occupational- and evaluate how they impact your wellbeing. After this, we help you make the necessary changes that elevate your mental, physical and spiritual health and let you enjoy everything life has to offer.

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WE ARE HERE TO HELP YOU

Alchemical - Center Of Change www.influentialdoctorsmagazine.com

www.alchemicalcenter.com/

WE TAKE YOUR PERSONAL GROWTH TO THE NEXT LEVEL

WELLNESS

HYPNOTHERAPHY EMPOWERMENT

WE CARE ABOUT YOUR WELLNESS It is widely believed that wellness can be achieved only through exercise and diet. While both of these practices are important, the concept of wellness goes beyond just physical health. It concerns the state of a person as a whole (mind-body-soul), and not just the absence of disease and physical weakness.

Alchemical Center of Change (ACC) takes an integrated approach to wellness. What we do is examine different aspects of your life – be it spiritual, emotional, social, environmental, intellectual or occupational- and evaluate how they impact your wellbeing. After this, we help you make the necessary changes that elevate your mental, physical and spiritual health and let you enjoy everything life has to offer.

But all this is easier said than done. We at ACC realize that making permanent behavioral changes is difficult in the first place and sustaining them is a different ball game altogether. That’s why, we work closely with all our clients and try to develop a more personal connection with them. What’s more, our program is based on the effective strategies in neuroscience that have proven to yield positive results.

INDIVDUAL / CORPORATE WELLNESS COACHING www.alchemicalcenter.com

EMPOWERMENT RETREATS, WORKSHOPS, WEBINARS www.alchemicalcenter.com www.influentialdoctorsmagazine.com

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CHECK OUT 10 OF THE BEST HACKS FOR LESS CONFLICTS & HAPPY RELATIONSHIPS ESE MAGEGE ER PA & MBA FOUNDER, HEALTH COACH, EMERGENCY ROOM PA, & MBA Ese Magege ER PA & MBA is a seasoned Health Professional with over 12 years of Blended Health Care experience. She holds 2 Bachelors', an MBA, and several professional board certifications. She is a graduate of the Sophie Davis School of Biomedicine, City College in 2009 where she undertook her physician assistant studies. She has been practicing as a PA for over a decade in multiple specialties of medicine.

Her practice areas include internal medicine, family medicine, cardiology, Critical care, pulmonary, and Emergency Medicine. She currently practices in the Department of Emergency Medicine at NYU. She believes in an integrative approach to healing. One that explores emotional, mental, and physical health- the totality of being. Ese developed a passion for helping people make healthy choices because early identification and modification of unhealthy behaviors/ lifestyle can decrease the prevalence of the disease. This belief led her to further advanced studies and recently completed her integrative health studies at Duke integrative medicine.

After this, she founded the Alchemical Center of Change (ACC) wellness center in New York City with a mission to transform lives and create a positive impact on society.

She is also the founder and chief executive of Touching Hearts Foundation USA- a non for profit organization devoted to the alleviation of human pain and suffering by providing food, disaster relief, and education.

She has been speaker and presenter at various professional conferences within the United States and internationally in her homeland Nigeria, on mindful practices. Her latest research and presentation titled: “ Food on the Endocrine glands” explored mindful eating.

Her book “Happiness for no reason” will be released this winter. https://www.alchemicalcenter.com/ Alchemical - Center Of Change Al Chemical Center alchemicalcenterofchange

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Copyright Ese Magege THE “Ouch” TECHNIQUE Just like most things, conflicts amongst spouse have patterns which can be changed once the patterns have been identified and broken.

Saying “ouch” initiates a break or gap between the triggered emotion and the typical reaction.

The introduction of this break or gap brings awareness to your internal world (the condition inside of you). Is like turning on a light in a

The challenge then becomes identifying where

dark room. Awareness has been known for

to initiate the break in the pattern once it has

centuries to be the first step in resolving any

been recognized.

challenge in life. Saying “ouch” also lets your

By pattern, I mean certain words, thoughts,

spouse know that you have been hurt which

emotions and actions tend to trigger our

could cause a change in his or her action.

body’s natural “fight or flight” response or put

Knowing your argument style can save you lots

us in a “defensive mood” or “attack mood”.

of time and energy wasted in conflicts & in-

This is so because the brain has processed

tense arguments. John Gottman Ph.D., a world

these triggers as threats and naturally the

-renowned marriage researcher theorized that

body will defend itself by either fighting back

there are 3 types of conflict styles in relation-

or fleeing.

ships; avoidance, validating, and volatile. Let’s

Most things that cause us pain will more than

look at a typical untrained response to con-

likely be processed by the brain as threats.

flict. Joel says something to Cynthia that

Conflicts can cause pain and once the door

makes her angry. In response to her anger,

has been opened, it can easily get out of hand,

she lashes out at Joel who in turn lashes back.

if there are no systems in place to manage

It becomes an endless cycle of “lashing out”

conflict.

between the couples unless the pattern is recognized and broken.

One of my favorite conflict management systems is the “ouch” technique. I learned this

The question that arises here is this; are we

technique from Rev. Olsen. It is a two-step

reacting to the words or actions of our

process. In the first step, you say “ouch” out

spouse? Or is it the emotion that is triggered

loud when your spouse or loved one says

in us that we are reacting to? Conflicts are an

something that causes you pain or discomfort.

emotional reaction to what has been per-

The key is to say “ouch” immediately you feel

ceived. When we become aware of our angry

the pain or any uncomfortable emotion and

emotions in this way, it loses its grasp on us.

then in the second step, you explore the emo-

We cease to be victims of our own emotions.

tion; when was the first time I felt this emo-

In conclusion, the Ouch technique is a useful

tion? How do I typically respond to this emotion? Where did I learn to respond this way? Is it serving me? Do I want to change it?

method in resolving conflicts amongst spouses

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because it does not only introduce a break in

the argument cycle, it brings awareness to the

uncomfortable emotion we are feeling so that we can explore it. It also serves as a signal alerting us that there has been a change in our state. When our state or mood is changed to a state we have not mastered control of (such as anger, irritability, and annoyance) we tend to think,

say, and act in unfavorable ways. This is because we have not trained the body or showed it how to react to these uncomfortable emotions in a way that serves us.

The key here is to get to know our uncomfortable emotions and explore them so they don’t unconsciously control our lives.

To learn more about emotional mastery, check out our programs, and schedule your free consultation. ~ Ese Magege

Are you living in fear, sadness, or emotional pain?

Are your emotions running high?

Have your emotions gotten the best of you?

You are not alone

We can help!!

FREE FREE ONLINE ONLINE CLASSES CLASSES

Times of the crises bring up stressful emotions that can cause harm to the body if not resolved.

In our happiness program at the Alchemical Center of Change, you will learn how to gain mastery over your emotions, how to resolve painful emotions and be unconditionally happy.

Are you stressed?

Ese Magege integrative health coach Alchemical Center of Change Registration is free. Register today for our next online happiness class.

https://www.alchemicalcenter.com/workshop/

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Address: 535 Fifth Avenue, 4th Floor New York City NY 10017 Email: admin@alchemicalcenter.com Phone: 212-935-3810

ACC’s Health and wellness coaching programs are designed to assist members make lasting changes in different areas of their life.

Whether its weight management, stress management, exercise or nutrition, we help people achieve their specific goals. Our programs are highly personalized no matter if you train individually or within a group.

We integrate a wide range of healing modalities in areas of physical, emotional, spiritual and mental wellbeing to create constructive changes in your life. ACC integrates different methods and strategies to create a holistic program for a member. It’s our core belief that implementing changes such as smoking cessation or undertaking weight loss requires mind, body and spirit to be focused on a singular purpose. This is impossible if wellbeing is only examined from physical or mental perspective.

https://www.alchemicalcenter.com/ ACC wellness corporate solutions will collaborate with you to develop a program that will help you with:

Members benefit greatly by taking part in our programs. Here’s what you can achieve with ACC:

Becoming more self-accepting and self-aware

Manage stress and emotions more efficiently

Trying new things that bring gratification

Build and sustain healthy relationships

Working towards personal and professional goals

Live a lifestyle around your personal values, motivation and drives

Increasing your self-efficacy and agency

Develop behaviors that are good for physical well-being

Understanding what bring you a sense of purpose and meaning

Maximize strengths and discover hidden potential

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Quite often, when the employees are feeling stressed, their first reaction is to disengage.

This causes them to develop apathy, experience low morale and become less productive.

ACC identifies these stress factors and help make transformations that can mitigate the adverse effects of personal and work-related stressors. With our professional guidance, organizations can see increased productivity and better employee engagement.

Creating a healthy workplace is a complex task. Employees cannot be forced to adopt the best practices no matter how persistent the management remains. Wellness must be infused into priorities, it must play a role in decision making and most importantly, it should shape the culture of an organization.

Whether you’re running a small business with 5-10 employees or a corporation with thou-

ACC strives to cultivate positive habits among the employees so they may enjoy peace of mind at the workplace. Healthy and happy employees are valuable assets to their organization. They are more productive, motivated and are always willing to take on new challenges. We understand that every workplace is not the same which is why our corporate wellness solutions program are custom designed.

sands of recruits, ACC has a solution for you.

Our program is based on the neuroscience of change. We carefully understand your needs and develop a strategy with specific goals in mind. As you continue to work with us, the results will become more apparent.

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:

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Founded in 2008 as Organo Gold, ORGANO is dedicated to bringing the benefits of the earth’s nutritional riches to people throughout the world via its premium products that can be used daily to help to achieve a more energetic and healthier lifestyle.

ORGANO™ Independent Distributor 68 INFLUENTIAL DOCTORS MAGAZINE

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EMPOWERMENT RETREATS Quite often than not, you will find yourself stuck, frustrated and overwhelmed. When this happens, it is best to step outside your life and focus on things that matter – your physical, emotional and spiritual wellbeing. An empowerment retreat helps you do just that by changing your scenery and putting a special focus on your health and happiness.

An empowerment retreat is a four day program designed to provide you with personal and individualized support you need for life-changing transformation. It’s a unique experience that integrates powerful personal development mechanisms such as: • Hypnosis • Neuro-Linguistic Programming • Self-Healing

Stress Management - Dealing with stress from work, caring for a loved one, relationship stress, or change stress.

Managing Change: - Dealing with lifestyle changes

Fear of Driving

Dealing with grief

Managing Moods

Overcoming low self-esteem

Anxiety

Instant Mood Lift

Overcoming Stage Fright

Panic attack

Problem-solving

Smoking cessation

Sleeping challenges

Overcoming worry

Managing Temper Tantrum

Boost confidence and more

Surviving negativity

Having a healthy mind

Clear limiting beliefs Having healthy relationships Sustaining happiness Fear of flying

Goal setting tools Time management Success principles..

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Every week, Dr. Friedman answers listener questions. If you have a health related question send it to him: AskTheDoctor@ToYourGoodHealthRadio.com.

If Dr. Friedman answers your questions on the call you will receive a signed copy of his book “Food Sanity.” www.influentialdoctorsmagazine.com

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BY DR. DAVID FRIEDMAN

Food Sanity: How to Eat in a World of Fads and Fiction As health expert for Lifetime television’s syndicated morning show and radio host, Dr. David Friedman has spent 18 years interviewing hundreds of health advocates, scientists, doctors and bestselling authors. His goal has always been to share research-based advice to help his audience reach their optimal health. Unfortunately, that’s not what happened.

Instead, every guest would leave his audience (and himself) more confused. The proponent of a vegan lifestyle would contradict the Paleo enthusiast. Those who swear by the Mediterranean eating style would be opposed to what the Gluten Free experts reported.

Every week it was a new thing. Frustrated with so much biased and conflicting information, Dr. Friedman dove into the research and took a common sense meets

common science approach. In his award-winning, #1 national best-selling book, Food Sanity, how to eat in a world of fads and fiction, Dr. Friedman clears up the contradictions and misconceptions about what we are (and are not) supposed to eat.

FOODSANITY.COM

Here’s just a taste of what you’ll learn in Food Sanity: The one thing missing from most diets that causes you to regain your weight back, and then some.

Vegan, Paleo, Keto, Medite, which is better?

You don’t need to drink cow’s milk for strong bones. In fact, research shows it causes brittle bones!

Beef doesn’t give us the protein humans require.

Fish do not contain toxic levels of mercury and can be eaten every day!

Eggs do not cause high cholesterol. In fact, they lower it!

Many health experts say gluten is a leading cause of disease but research shows it reduces the risk of heart disease, cancer, lowers blood sugar and aids in weight loss!

Counting calories makes you gain weight.

Salt (the right kind) isn’t bad for you. It reduces heart disease, lowers blood pressure and aids in weight loss.

Some vitamin supplements are made from toxic ingredients also used to make gasoline, nail polish remover, laundry detergent and ammonia.

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