This study looked at the effects of supplemental fish oil (FO) on resting metabolic rate (RMR), body composition, and cortisol production in healthy adults.
Baseline measurements of Resting Metabolic Rate, body composition, & cortisol were measured.
Following baseline testing, subjects were randomly assigned in a double blind manner to one of two groups: 4 g/d of Safflower Oil (SO); or 4 g/d of Fish Oil (FO) supplying 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA).
All tests were repeated following 6 wk of treatment.
Results: Compared to the Safflower Oil group, there was:
• A significant increase in fat free mass following treatment with Fish Oil, and a significant reduction in fat mass.
• A tendency for a decrease in body fat percentage.
• No significant differences were observed for body mass.
• A tendency for salivary cortisol to decrease in the FO group.
• There was a significant correlation in the FO group between change in cortisol and change in fat free mass.
Conclusion: 6 wk of supplementation with FO significantly increased lean mass and decreased fat mass. These changes were significantly correlated.
Source: Journal of the International Society of Sports Nutrition, Oct 8, 2010;7:31. PMID: 20932294, by Noreen EE, et al. Department of Health Sciences, Gettysburg College, Gettysburg Pennsylvania, USA.
I continue to recommend EPA-DHA 720 by Metagenics Order at www.DrJeffreyTucker.meta-ehealth.com
| Order UltraMeal @ the Metagenics link on the home page of the website. |
During the past 20 years, I’ve conducted thousands of body composition tests. Those clients that have the best weight loss results and the most consistent results are doing three things: 1) Eating lower carbs and increasing proteins 2) Added resistance exercises to their training programs to boost their muscle power 3) Use UltraMeal medical food shakes.
As a rehab specialist I advocate kettlebell resistance training to reduce the rate of injury recurrence; to fortify leg muscles and strengthen ‘weak links’ in the body, including the abdominals, low-back muscles, the gluteals, hamstrings and shin muscles. Resistance work also improves tendon and ligament strength and increases bone density, which decreases the risk of injury. In addition, resistance workouts:
All of these contribute to improved weight loss outcomes.
For patients interested in losing weight, the ideal time to initiate a resistance training program is sooner than later. I usually need 5-7 sessions over a three to six-week period to get clients to where they can perform kettlebell resistance training at home on there own. But first, I teach clients how to develop a good foundation of suppleness (mobility), then strength, and stamina (endurance).
I’m educating clients about food choices, checking there body fat, and training them to simultaneously lose fat, build strength and stamina.
These benifits of taking Coenzyme Q10 – increased energy, improved metabolism, weight loss, cell protection, neuological health, and better cardiovascular health – are well established.
Most people over 50 have a hard time converting CoQ10 into its usable form. The lion’s share of the valuable CoQ10 enzyme disappears – making it impossible to give your cells the protection and nourishment they need.
| Order CoQmax CF from XYMOGEN |
XYMOGEN1-800-647-6100 Code TUC 500 |
Better absorption means you can get more CoQ10 in your system while actually taking fewer pills.
I use CoQmax CF by XYMOGEN - it’s in a stronger form – so it is much more easily absorbed.
The outer caplet is a soft gel encasing a precisely measured dosage of 50 mg – my daily recommended requirements – of liquid ubiquinol CoQ10.
The smooth outer caplet is easy to swallow. Once inside your body, the gel quickly dissolves, rapidly releasing liquid CoQ10. This highly water soluble liquid is rapidly – and fully – absorbed into your system.
|
CoQmax CF by XYMOGEN 1-800-647-6100 |
CoQmax CF contains CoQ10 that helps increase energy … improve metabolic function, cell protection, better cardiovascular health and weight loss.
Heart health … according to the Journal of Cardiovascular Pharmacology, a number of clinical studies have found CoQ10 promotes cardiovascular health.
Blood sugar … an Australian study showed that patients who took CoQ10 were able to maintain blood sugar levels that are already within the normal range.
Vision … in a recent clinical trial, taking CoQ10 for a year helped them see more clearly.
Cognition … an animal study performed at Johns Hopkins University found that CoQ10 supplementation improves learning and memory.
Gum health … CoQ10 can improve gum and oral health.
Clear-headed comfort … in one study, more than 6 out of 10 patients treated with CoQ10 daily reported feeling more clear-headed comfort.
Oxidative stress … CoQmax CF is a powerful antioxidant, eliminating the free radicals that can cause damage to cell membranes and mitochondria.
I recommend 1,000 micrograms of B12 daily, taken in sublingual form (dissolved under the tongue). I find that of the three B12 forms, methylcobalamin is by far the best.
B12 needs other nutrients in order to be most effective. So I recommend:
Your best dietary sources of B12 are primarily meat, fish and eggs (so vegetarians and vegans will definitely want to supplement). Folate and B6 are found in asparagus, lentils, chickpeas, most varieties of beans, and especially spinach and other leafy green vegetables. For magnesium, you want to eat plenty of avocados, nuts, seeds, whole grains, and (again) leafy green veggies.
I recommend the Wellness Essential for Bloood Sugar packet.
Elevations in CRP suggest increased risk of cardio-vascular disease.
If it is elevated, I would recommend Omega-3 fatty acid (fish oil). his is a natural intervention for the treatment and prevention of coronary artery disease (CAD). Certain omega-3 fatty acids have biochemical properties that promote atherosclerotic plaque stability and thereby decrease the incidence of cardiac ischemia and ischemic cardiac arrhythmias. An ever-increasing body of evidence supports the role for omega-3 fatty acids, i.e. fish oil, in through a role as anti-arrhythmic agents, through anti-thrombotic effect, and through atherosclerotic plaque stabilization, probably as a result of topical anti-inflammatory action.
Dosage requirement is between 2 and 3 grams per day, in divided doses. Generally, the preferred cardiac ratio of 3:2 EPA/DHA, but in inflammatory conditions the EPA/DHA ratio does a bit better at 6:1.
I recommend either EPA-DHA 720 or EPA-DHA 6:1 enteric coated. These can be purchased on the Metagenics link.
I love helping clients lose weight. I get that it’s difficult, it can cost money to lose weight, but it can sure cost in health dollars to stay overweight. If I could get you to do one thing to start your weight loss journey - it would be cut out the gluten. Gluten intolerance and over-consumption of gluten is a common cause of weight issues.
I’m not saying everyone has Celiac Disease (CD), which is a digestive disease that damages the small intestine and interferes with nutritional absorption, and it can result in unexplained weight gain. These people cannot tolerate gluten, period.
Gluten is a binding protein found in wheat, rye, and barley. Most commonly, gluten is found in food products, but Gluten may also be found in everyday products such as medicines, vitamins, and cosmetic products. It’s best to avoid gluten altogether if you have sensitivity of any sort, but fortunately, there are digestive enzymes devoted to helping people digest gluten and therefore, suffer fewer consequences from ingestion.
What I have seen in 28 years of practice is that many people are sensitive to Gluten. This sensitivity to gluten can vary from subclinical-mild in severity to overwhelming-devastating. In its’ severest form, it is known as Celiac Sprue, Celiac Disease (CD), non-tropical Sprue, and less commonly as Gee-Herter Disease, Gee-Thaysen Disease or Heubner-Herter Disease.
Misdiagnosed as ‘irritable bowel disease,’ CD is a life-long complaint. Here’s what you might notice if gluten is a problem for you…diarrhea, cramping, bloating, precipitated by pizza, spaghetti, bread, or difficulty losing weight. Some patients present with skin rash, red shin, eczema-like symptoms.
Other Signs and Symptoms Include:
unexplained iron-deficiency anemia
fatigue, depression, anhedonia, anxiety
arthritic bone or joint pain
bone loss, osteopenia, or osteoporosis
tingling numbness in the extremities
seizures, depression, bipolar disorder
dysmenorrhea
canker sores in the mouth
dermatitis Herpetiformis
The most common complaints are dyspepsia, bloating and abdominal uneasiness.
I like to see clients try to eliminate gluten fron there diet for at least a 3 week period.
To find out if you really have a gluten problem, you can get blood tested - serum anti-body tests for IgG, IgA, IgE and tTG IgA and tTG IgE are useful (but the derived information is sometimes confusing). The blood needs to be drawn early in the morning.
Treatment
Avoid Gluten in the diet for 3 weeks. This means avoidance of most processed foods, and nearly all grains.
Gluten is widely used as a binder in medicines, supplements and in many cosmetic products.
It takes a good bit of research to identify sources of Gluten in the ingestible environment, and it takes but a single slip to cause a patient to go into a gastrointestinal crisis.
1. CLA- Conjugated Linoleic Acid. When taken 1,000 mg two or three times daily, CLA will act as a topical anti-inflammatory for the GI tract. Taking a week or two, symptomatic relief can be dramatic
2. Ultra-InflamX 360 - This medical food shake is useful to settle an inflamed GI tract. Take 2 scoops in water, juice or almond or rice milk once or twice daily; the bloating symptoms often abate within a week. It should be taken for several weeks, consistently, then periodically as symptoms dictate.
3. LactoFlamX - One or two capsules taken daily helps support healthy intestinal mucosal barrier integrity and function.
These supplements are an inexpensive way to control the difficult weight loss problem.
Other general supplementation should include:
Mineral chelate (organic mineral salts)
Essential Fatty Acids & Oils
Amino Acid/protein supplementation
Vitamin B Complex, Vitamin C, Vitamin E
Vitamin D-3 (dosage dictated by age and condition)
These supplements are sold on my website by linking to Metagenics.
I know Metagenics costs a little more but it’s important to consider the quality of your supplements, as well as the foods you eat.
The chemical additive commonly found in liquid antibacterial hand soaps, sanitizers, dishwashing detergents, shaving gels, toothpaste and even clothing and children’s toys is called Triclosan. It was originally designed as a surgical scrub for people in the medical field.
Recent studies seem to indicate it causes endocrine disruption in the body and leads to the emergence of drug-resistant “super” bacteria.
Triclosan is used because it is believed to be a powerful antibacterial, antifungal, and a treatment for gingivitis in toothpaste. I’m not so sure it belongs in other product applications. Does Triclosan really work any better than plain soap and hot water? I’m just not convinced!
As Triclosan gets into our drinking water and in our bodies, we should be able to know that this is safe and actually a good strategy. I just don’t see it as being safe and effective.
I have stopped using shampoo for the past year. The only time I shampoo my hair is when I get a haircut. Otherwise I thoughly rinse my hair everyday when I shower. I like the natural feel and I am eliminating that much more toxins from entering my body.
FMS Course
Instructor: Dr. Jeffrey Tucker
Date: Sunday, November 14, 2010
Location: Zenith Strength – Owner Shyam Soin
2110 Walsh Ave. Suite A
Santa Clara, CA 95050
Time: 8:45 AM -6 PM
Register at www.FunctionalMovement.com
BMJ, doi:10.1136/bmj.38961.584653.AE (published 29 September 2006)
Mobilisation with movement and exercise, corticosteroid injection, or
wait and see for tennis elbow: randomised trial Leanne Bisset et al
Abstract
Objective: To investigate the efficacy of physiotherapy compared with a wait and see approach or corticosteroid injections over 52 weeks in tennis elbow.
Participants: 198 participants aged 18 to 65 years with a clinical diagnosis of tennis elbow of a minimum six weeks’ duration, who had not received any other active treatment by a health practitioner in the previous six months.
nterventions: Eight sessions of physiotherapy; corticosteroid injections; or wait and see.
Results: Corticosteroid injection showed significantly better effects at six weeks but with high recurrence rates thereafter (47/65 of successes subsequently regressed) and significantly poorer outcomes in the long term compared with physiotherapy. Physiotherapy was superior to wait and see in the short term; no difference was seen at 52 weeks, when most
participants in both groups reported a successful outcome.
Participants who had physiotherapy sought less additional treatment, such as non-steroidal anti-inflammatory drugs, than did participants who had wait and see or injections.
Conclusion: Physiotherapy combining elbow manipulation and exercise has a superior benefit to wait and see in the first six weeks and to corticosteroid injections after six weeks, providing a reasonable alternative to injections in the mid to long term.
The significant short term benefits of corticosteroid injection are paradoxically reversed after six weeks, with high recurrence rates, implying that this treatment should be used with caution in the management of tennis elbow.
I have found the warm laser to be very effective for tennis elbow.
Some people count carbs and some don’t. If you are curious you can look the number of carbs up on Google. On a really low carb day you are looking at roughly 10 grams carbs each with breakfast and lunch, and up to 20 for dinner. Snacks of protein only, but no carbs for snacks.
If you do’t need to be limited to really low carbs, but you need to restrict yourcarbs, I’m suggesting roughly 100-150 grams of carbs per day.
What to eat can be a little tricky! You should stick to just two fruits per day; fruit gives you way too much fructose which is a load on the liver. Enjoy protein and fat like what I’ve talked about for paleo meals. Strict paleo eliminates many sources of starchy carbs: potatoes, dry beans, grains and pseudograins. Non-potato root veggies don’t have a high starch content. Winter squash would be good. Most nuts are good - Almonds, macadamea nuts, and chestnuts, are good this time of year.
Being on a low carb diet goes along with eating a low-oxalate diet. I have discovered that reducing oxalates improves many of my patients with fibromyalgia symptoms. After about 6 months of low-oxalate dieting, clients feel better. They describe being able to
walk, do light exercise, work in the yard, and better sleep. Apparently people with celiac disease often get oxalate problems due to the compromised gut. Potatoes, sweet potatoes, many grains, all nuts except chestnuts, and almost all dried beans are high in oxalates. So this condition almost forces a paleo diet, and may explain why many people feel so better on a paleo diet with less pain, etc.
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