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Maintaining Physical and Cognitive Vitality: Research-based lifestyle recommendations

– lifelong learning and intellectual stimulation
– regular exercise
– ongoing social activities
– stress reduction practices
– sound sleep with vivid dreaming
– emotional fluidity and expression
– regular sexual activity
– optimal nutrition with appropriate caloric intake
– appropriate dietary supplementation

My favorite things to do with clients is teaching them corrective exercises and developing diet & nutrition plans.



i5 is a rice-pea protein containing 21 grams per serving.
It is the optimal amino acid profile.
It contains Aminogen for enhanced protein digestion and L-glutamine for gut support.
It contains tauraine and glycine for Phase II detoxification.
It is Fructose-free: sweetened with low glycemic load evaporated cane juice – 15 grams carbs per serving.
It improves body composition; immune support; anti-imflammatory; intestinal support (it has prebiotic qualities).
This is a great shake for those of you who need a change from the UltraInflamX or UltraClear products.


Oncoplex SGS – What you need to know about broccoli

– Found in broccoli (sprouts & seeds), Brussel sprouts & Kale.
Most potent transcription inducer of phase II & III detoxification & antioxidant enzymes via Nrf2.
– Increases production of antimicrobial peptides
– Bacteriocidal against H. pylori
– Anti-inflammatory: indirect inhibition of COX-2 enzymes
– Protective against airway inflammation (asthma, COPD, diesel exhaust)
– Decreases endothelial inflammation (diabetes, CVD); lowers blood pressure & LDL-cholesterol in lab animals.
– Protection against ARMD
– Neuroprotective against Parkinson’s, Alzheimer’s & Huntington’s Disease
– Resveratrol & sulphoraphane may be a viable approach for the treatment of glioma (Neurochemical research. 35(1):152-161, Jan 2010)
– May offer a possible treatment option for RA (Arthritis & Rheumatism. 62(1):159-170, 2010)
– Potential treatment for oxidant-induced airway disease (Riedl MA et al)
– Anti-inflammatory effects (Juurlink B, et al 2004)
– Protects against oxidative damage to retinal pigments in the eyes (age related macular degeneration) (Xiangqum, G et al 2004)
– A broccoli rich diet was found to perturb several pathways that lead to prostate cancer, including growth factor pathways, inflammation and insulin signaling (Traca M, et al 2008)
– Sulforaphane delayed the appearance of tumors (Zhang, Y et al 1994)

To get these benefits I recommend OncopPLEX ES. It provides 290-320 mmol/gram of Sulforaphane – the amount found in approximately 3.75 pounds of broccoli!!!


Coffee: Lastest research

Degree of roasting is the main determinant of the effects of coffee on NF-kappaB & EpRE.
Free Radic Biol Med. 2010 Feb 19. (Epub ahead of print)

Coffee, one of the most popular beverages worldwide, is a major contributor of phytochemicals in the diet and contributes more than 50% of dietary antioxidants in many countries.

A moderate intake of coffee has been linked to reduced risk of chronic diseases. Furthermore, experimental studies demonstrate bioactivity of coffee or coffee compounds in inflammation and oxidative stress, two major, related biological processes.

My take on this – go ahead and drink 2-3 cups a day. Spread it out throughout the day and most importantly, make sure it is organic coffee.


Dr. Tucker on Parkinson’s Disease

“Dear Dr. Tucker. My Mother is showing early signs of Parkinson’s Disease. Do you have any nutritional recommendations?”

RESPONSE: Based on research by Flint Beal, Parkinsonism Relat Disord. 2009 Dec; 15 Suppl 3:S189-94
A large body of evidence from postmortem brain tissue and genetic analysis in humans, as well as biochemical and pathological studies in animal models of neurodegeneration suggest that mitochondrial dysfunction is a key pathological mechanism in Parkinson’s Disease.

A promising approach for increasing antioxidant defenses is to increase the activity of pathways (Nrf2/ARE) which activates transcription of anti-inflammatory and antioxidant genes. A number of agents including sulforaphane, curcumin and triterpenoids have been shown to activate this pathway to produce neuroprotective effects.

This means the most effective foods or supplements include:
Sulforaphane (broccoli, brussle sprouts), curcumin & ginger, resveratrol, quercitin, alpha lipoic acid, rosemary, ginko biloba, garlic, cinnamon, green tea, milk thistle, organic coffee, wasabi.

I recommend the Mitochondrial Renewal Kit by XYMOGEN. Call me for more information about this product.



– examples: ascorbic acid, alpha tocopherol
– neutralize free radicals in vitro
– act as reducing agents: become converted to pro-oxidants after donating electrons
– work best as part of network of compounds
– effects lasts from minutes to hours in vivo

Indirect antioxidants
– do not directly reduce oxidized compounds
– typically act as pro-oxidants that upregulate antioxidant enzyme systems
– effect lasts from hours to days

5’ AMP-Activated Kinase (AMPK): Metabolic Master Switch
– major intracellular metabolic sensing enzyme, involved in cellular energy homeostasis
– found in liver, skeletal muscle, brain
– implicated in prevention and/or regulation of metabolic disorders
o obesity
o diabetes
o cardiovascular disease
o fatty liver disease (alcoholic & nonalcoholic)
o cancer

AMPK Activators
– Low ATP; high AMP
– Exercise (muscle contraction)
– Hypoxia/ischemia
– Leptin, adiponectin
– Thyroxine
– Metformin
– Trans-resveratrol
– Quercitin
– Green tea polyphenols (EGCG; theaflavin)
– Alpha lipoic acid
– Curcumin
– Berberine
– Caffeic acid phenethyl ester
– Ginsenoside Rh2


Achilles Tendinitis Question

I am a patient of Dr. S (chiropractor) and have had chronic
achilles tendonitis for at least 10 yrs. Recently icing and stretching
has not been effective to decrease inflamation in the L foot in
particular. I have been going to PT for the past month receiving
iontophoresis with dexamethasone treatments. I do get some burning on the skin and it has taken about 6 treatments to see and feel about a 60% improvement. However , as soon as I do even mild use of the left foot with weight bearing, it flares up to previous levels.

I am curious as to whether hot or cold laser therapy would help this
condition. Do you think laser therapy would help and what type…hot
or cold? Any advise, information, opinions are welcome from you.
THANK YOU very much for your time.
T. A.

It is a challenge managing chronic Achilles tendon injuries. The warm laser can help heal the in-growth of new nerves and blood vessels which are known to be sensitive to pain chemicals. As part of my rehab protocol for Achilles problems I use the following:
•Alfredson’s heel-drop exercise
In 1998 a Swedish orthopaedic surgeon published excellent results for a group of patients with Achilles tendinosis who undertook a specific 12-week eccentric calf loading rehabilitation program. The subjects all experienced a dramatic reduction in pain, a significant increase in calf strength and returned to full running.

The client stands on the bottom step of a staircase, facing inwards, hands lightly supporting at either side. The forefoot of the affected leg is placed on the edge of the step. The client lowers their body down by dropping the heel of the affected leg over the edge, with control; then places the foot of the non-affected leg on the step to raise the body back up to the starting point. If this proves too difficult, or if both Achilles are affected, it is possible to raise back up on two legs (thereby sharing the concentric load) and coming down on a single leg (this is the “2 up, 1 down” concept).
•Perform 3 x 15 eccentric heel drops with the knee straight and 3 x 15 repetitions with the knee bent, repeated twice daily.
More recent studies have found that eccentric loading increases collagen deposition in tendinotic tendons, suggesting a healing response. Perhaps of greater significance is the apparent disappearance of the vascular in-growth in people who respond favourably to loading and it is possible that the effectiveness of the program is due to the direct effect on pain rather than tendon healing or an increase in calf muscle strength.

Balance training programs are essential as part of the rehab for Achilles.

Regarding the warm laser, I think it would be very helpful & effective.
Good luck.


Quercetin increases VO2max & endurance capacity

Int J Sports Nutr Exerc Metab. 2010 Feb;20(1):56-62 Davis JM, et al
“Quercetin , a natural polyphenolic flavinoid substance present in a variety of food plants, has been shown in vitro and in animal studies to have widespread health and performance benefits resulting from a combination of biological properties, including antioxidant and anti-inflammatory activity, as well as the ability to increase mitochondrial biogenesis”
Seven days of quercetin feedings associated with a modest increase in VO2max (3.9% vs placebo) along with a substantial (13.2%) increase in bicycle ride time to fatigue.
500 mg is supplied in AngioNOX by XYMOGEN.


Are you feeling tired? Then you want to make more mitochondria…

Can we make more mitochondria? YES! Why we want to keep our mitochondria healthy. Mitochondria help maintain fitness and healthy aging.

Aging degrades motivation, cognition, sensory modalities and physical capacities, essentially dimming zestful living. Bradykinesis (declining physical movement) is a highly reliable biomarker of aging and mortality risk. The benefits of healthy mitochondria include: ATP production; decreased oxidative stress; increased metabolic functions; increased energy levels; increased exercise ability & performance; decreased body fat and increased lean body mass.
I recommend the Mitochondrial Renewal Kit by XYMOGEN as not only providing powerful antioxidants but to increase mitochondrial cell growth.



Every time your cells divide, a small portion of your DNA is lost. This is the section at the end of the chromosome, called the telomere. As you age, the telomere gets shorter and shorter. Finally, it disappears and the cell stops dividing and dies. Telomeres serve as a disposable buffer to protect chromosomes.
Physical aging occurs as more and more cells reach the end of their telomeres and die. As the process accelerates, your muscles get weaker, wrinkles appear and eyesight fades. Eventually the organs begin to fail and death occurs. Such is the nature of life.

Association of marine omega-3 fatty acid levels with telomeric aging in patients with coronary heart disease
JAMA, 2010;303:250-257
– Researchers measured telomere length in leukocyes of 608 people with stable heart disease at the beginning of the stydy and again five years later.
– People who had the lowest blood levels of two key omega-3 fats, eicosapentaenoic acid (EPA) and docosahexenoic acid (DHA), experienced the most rapid rate of telomere shortening during the study. In contrast, those with the highest blood levels of EPA and DHA had the slowest rate of telomere shortening.

I recommend EPA-DHA 720 capsules by Metagenics. Order at clinking on the Metagenics link.