All Posts tagged fatigue

Sore Muscles

Let’s talk about Magnesium for sore muscles and fatigue or feeling tired.  Magnesium plays a role in energy production so that helps explain why it would help with fatigue. Magnesium is also a muscle relaxant so taking it before bedtime can help you to relax and sleep.

Magnesium is a common deficiency in the general population but even more so in patients with fibromyalgia. Intracellular magnesium is low, which interferes with the muscles’ ability to relax and make energy. Magnesium is needed to convert 5-HTP to serotonin.
Magnesium facts…
• 27% of magnesium is stored in muscle tissue.
• Every energy-consuming reaction in life needs magnesium to proceed.
• Less than 1% of body magnesium is in the serum [blood].
• Low magnesium intake results in magnesium depletion from muscles and bones to maintain serum magnesium levels.
Symptoms of low magnesium in fibromyalgia include:
• Increased fatigue,
• Increased spasms,
• And increased pain.
Individuals with low magnesium are more prone to injuring their muscles when they exercise, so exercise intolerance or increased pain and spasms after activity is another symptom of low magnesium in fibromyalgia.
• Magnesium glycinate is the preferred bioavailable form. A magnesium supplement works with the muscles to help them manufacture more energy (ATP molecules). When taken as a supplement, magnesium and its co-factor, malic acid, can enter the muscle cells and improve the muscle energy production.

Definitely try Magnesium for fatigue. It’s easy to buy and you can take a lot of it to see if it helps (start with 500mg 3 to 4 times a day). You can tell if you take too much because magnesium is a laxative and you will start getting loose stools or diarrhea. Just back off from that dose. I suggest taking it for a while, at least three months, and see if it helps. You could then keep it up at a lower dosage if it does help.


“I don’t feel well.” If this sounds like you – read on

What’s going on: You don’t “feel like yourself.” Random bouts of insomnia, feeling run-down, depression, and irritability. Poor wound healing, frequent colds, and other signs of a weak immune system can also arise.

Misdiagnosis: Fatigue and/or stress

Real diagnosis: Vitamin deficiency

What to do about it: “Seek a complete nutrition and lifestyle assessment by a health care practitioner,” suggests Jeffrey Tucker, DC, a sports medicine doc who treats celebrities and athletes. A multi-vitamin/mineral supplement can get you started until more specific assessments are done. If not corrected, symptoms can progress to easily bruised and wrinkled skin, thinning hair, mouth sores or cracks on the mouth, and brittle nails.

Are there certain multi-vitamins you recommend for active women & men? Are some better than others and how do you know?

RDA level vitamins are not likely sufficient for the needs of the typical individual today. Recall RDA is the minimum intake to prevent classic vitamin deficiency diseases – such as scurvy, beri-beri, or similar. The Institute of Medicine has, over the years, increased the RDA for some nutrients, from vitamin C to folic acid, and most recently vitamin D. Finding vitamins with more therapeutic levels of vitamins and minerals may be more efficacious as compared to a one-a-day RDA type tablet. In addition, quality is important. Look for GMP Certification.

“…[NSF] Good Manufacturing Practices are guidelines that provide a system of processes, procedures, and documentation to assure the product produced has the identity, strength, composition, quality, and purity that it is represented to possess…Available to all manufacturers of dietary supplements…Demonstrates independent third-party verification of continuing conformance to GMPs…” \

I recommend the Wellness Essentials for Men or Women by Metagenics.


Vitamin C Update

Vitamin C may decrease heart rate during exercise and reduce the perception of fatigue and exertion.

A four-week study with 20 adults found that a daily supplement of 500 mg of vitamin C was associated with an average 11 fewer heart beats during exercise, compared to three fewer beats in the control group, according to findings published in the journal Nutrition.

Scientists from the University of Wisconsin and Arizona State University recruited 20 adults with an average age of 35 and an average BMI of 34.3 kg/m2 to participate in their study. All participants consumed a calorie-controlled diet for four weeks with or without a daily vitamin C supplement.

At the start and end of the study, the participants performed 60 minutes of exercise at an intensity of 50% predicted maximal oxygen consumption.

Results showed that both groups lost about four kilograms and there were no differences in breathing between the groups. However, the vitamin C group had significantly lower heart rates during exercise, compared with the control group.

In addition, the Rates of Perceived Exertion (RPE) were also significantly reduced in the vitamin C group. Perceived fatigue was also reduced.

“[Perceived exertion] is typically correlated to heart rate and blood lactate concentrations and is considered a gauge for muscular effort, fatigue and muscle aches,” explained Johnston and her co-workers.

“The RPE during the 60-minute walk was decreased 10% in the VC [vitamin C] group and increased one percent in the CON [control] group at week four compared with baseline. Because heart rate is a contributing factor to perceived effort, the significant decrease in the exercising heart rate noted for the VC participants may have influenced the reported RPE values.”

“These data provide preliminary evidence that vitamin C supplementation decreases feelings of fatigue and perceptions of exertion during moderate exercise in obese individuals. Because strategies to improve adherence to exercise protocols are needed, further investigations of the impact of vitamin C status on perceptions of effort during exercise are warranted,” they concluded.




What can friendly probiotics bacteria do for athletes? Probiotics may not improve sport performance directly, but the secondary health benefits of probiotics, which include enhanced recovery from fatigue, improved immune function and the maintenance of a healthy gut, can improve general well being, which could in theory improve performance on the field of play.

The kind of probiotic you take, what you take it with and how much actual activity it contains is critically important. In addition, the health effects are very strain-specific, so while your breakfast yogurt might contain friendly bacteria, whether it gives you any actual benefits is another question. The good news is that new research suggests that the right amount of the right probiotic taken with the right food really can help athletes, especially when it comes to protecting immunity and also in the prevention of overtraining. I recommend Metagenics UltraFlora DF. DF stands for dairy free. Order UltraFlora DF @


Hyothyroidism & lab tests

Taken from Biotics Research Newsletter April 2010: 

The test commonly used to screen for hypothyroidism is TSH. 

Many cases of hypothyroidism are missed because screening for TSH is not always done and because TSH is an inadequate test for thyroid function. As many as 13 million Americans may have an undiagnosed thyroid problem, according to a study known as the Colorado Thyroid Disease Prevalence Study. The study w a s  p e r f ormed  b y k n o l l Parmaceutical (makers of Synthroid).

Over 25,000 participants were studied in 1995. The researchers found that nearly 9% of the participants who were not on thyroid medication were hypothyroid and a little over 1% were hyperthyroid. If this number were extrapolated to the entire US population, the number of patients with an undiagnosed thyroid problem would number 13 million. The study also found that even “subclinical” hypothyroidism may raise cholesterol levels. Research appearing in Klin Wochenschr 636-40) looked at 85 hypothyroid patients, 114 normal subjects and the implications of merely using TSH to evaluate their thyroid status.

Researchers found that T3 and sex hormone-binding globulin (SHBG) were lower in subjects with hypothyroidism compared to subjects with normal thyroid function. Treating the hypothyroid subjects with T4 gave them TSH levels on a par with the subjects who had normal thyroid function. Although the TSH level was normal, they tended to have lower T3 (which is the more active form of thyroid hormone) levels. The authors concluded that measuring TSH may not be the best way to monitor hypothyroid patients.


The British Medical Journal [BMJ 2000;320:1332-1334 (13 May)] published research examining t h e  f l aws  i n d i a g n o s i n g hypothyroidism. The authors concluded that there are indeed flaws with the way that we diagnose hypothyroidism. First of all, the research is lacking that shows us the relative importance of lab tests and symptomatology in diagnosing the thyroid. TSH production is affected by the level of thyroid hormone, but it is also affected by other things. We don’t fully understand how various illnesses affect TSH and the thyroid hormones. There is also a need to consider the possibilities of false positive and false negative results then looking at lab tests related to the thyroid. There are a lot of patients exhibiting the symptoms of hypothyroidism, but are told that their TSH is normal and that there is no problem with the thyroid.

Symptoms of hypothyroidism include: fatigue (and lack of motivation), feeling cold when others do not, dry skin, constipation, depression, difficulty losing weight, brittle hair and nails that break easily, poor memory, muscle cramps, sadness or crying for no reason, high cholesterol, and frequent colds. (The patient does not necessarily have all of the  symptoms). In most medical offices, a TSH value of 6 is considered normal. The reality is that many people with a TSH higher than 3 (or even 2) exhibit many symptoms of hypothyroidism. The symptoms are the key. The lab results help, but are not a perfect way to diagnose.


What Symptoms Made You Think I Was Sensitive To Gluten?

 Gluten is a toxin to some people, and they feel better after a few months of going gluten free.  If you are sensitive, gluten can raise your TPO antibodies (causing Hashimotos thyroid disease).  Gluten is basically a food additive, and most people associate gluten with Celiac disease (an autoimmune condition) and with IBS (irritable bowel syndrome) or Crohn’s, colitis and other digestive disorders.  

Gluten doesn’t have to upset your stomach, sometimes it just damages your brain and central nervous system and you have no GI symptoms at all. Other common symptoms associated with gluten sensitivity:

Depression. Brain fog – it can cause cerebral hypoperfusion (lowered blood flow to the brain). Confusion. Lethargy. Mood problems. Some people that think they have neuropathies related to multiple sclerosis or Parkinsons, or ALS, and all these may actually be gluten intolerance. Weight gain. Gas. Bloating. Lack of energy. Headaches.

Going gluten-free can cure a person of many problems. I expect you to do well as long as you use the UltraInflamX 360 & LactoFlamX with the food plan I layed out. Don’t forget to order UltraInflamX 360 & LactoFlamX from


Weight Loss Tips

A big part of my private practice is helping people lose fat. Here are 3 nutrition principles that will serve you well throughout your fat loss journey. I suggest that you pick one from the list to start out with, master that one and then move on to the next ones.
If you are a client you know that I recommend eating a healthy Mediterranean Diet or The Paleo Diet. Both are low sugar, high fiber, with foods such as lean protein (beef, chicken, fish, eggs and whey protein), vegetables (technicolor plates), fruits (strawberries, blueberries, etc.), nuts (almonds, cashews and walnuts) and very little whole grains (oatmeal and multigrain bread). I usually up everyone’s protein & fat intakes.
1) Eat Breakfast Every Day.
Studies have consistently shown that making breakfast a daily habit will help you lose weight and keep it off. People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved. Breakfast skippers replace calories during the day with mindless nibbling, binging at lunch and dinner. Don’t set yourself up for failure. Eating breakfast also jump starts your metabolism for the day. When you don’t eat breakfast, you’re actually fasting for 15 to 20 hours, so you’re not producing the enzymes needed to metabolize fat to lose weight. If you don’t have time for breakfast, make a delicious protein shake using UltraMeal from Metagenics (see link).
2) Eat a little something every 2-3 hours that you are awake.
Basically you’re going to eat whenever you are truly hungry. Hunger is the best indication of when you need to nourish your body and will help control over eating and not eating enough. Aim to eat only when you are truly hungry and stop eating when you are satisfied. This generally works out to 3 larger meals alternating with 2-3 smaller snacks throughout the day. This will help keep you full and satisfied and will reduce the likelihood of binge eating at the end of the day. This is one of the best principles you can follow to blast fat and build lean muscle.

3) Unless you are on the 28 Day Cleanse, for one meal a week, eat your favorite foods.
You shouldn’t be deprived of your favorite foods. This is a reward meal. A reward for eating healthy the entire week. So pick one meal per week to eat anything you want. Pasta, ice-cream, chocolate, wine….anything goes at this meal.

The 28 Day Cleanse has been most helpful with clients who complain of fatigue, recurrent gastrointestinal problems (especially diarrhea), food intolerance or sensitivity, chemical or environmental sensitivities, chronic headache, and muscle or joint pain of unknown origin.


Hormone Replacement Therapy

I was asked how I felt about hormone replacement therapy. I wanted to share the following thoughts with you:
We are born with an excess amount of hormones to ensure survival of our species through reproduction. However, hormones are very powerful and can have very stimulating, excitatory, and proliferative effects within the body. As such, they are treated by the body as toxic and we have evolved mechanisms to detoxify them (these mechanisms in turn rely heavily on support from a healthy diet and lifestyle). Perhaps, as these mechanisms wear (throughout the aging process), the body naturally turns down its production of hormones.

In other words, if aging ensures the survival of our species by (a) clearing out older “models” and making room for new “models” (which in turn allows for continued evolutionary change) and (b) protecting the gene pool from individuals who have become laden with infectious parasites, then perhaps it makes sense for the body to naturally turn down the production of hormones (that would otherwise promote reproductive success and stimulate tissue growth/proliferation) in synchrony with the aging process. If you feel this way, it does not make sense to work against the body’s natural clock using hormone replacement therapy (HRT).

If you feel synthetic or bioidentical hormones are appropriate for you, you should first prepare the body using lifestyle intervention as well as provide the necessary nutrients to support the healthy, downstream detoxification of those hormones (keeping in mind that it can take years of eating properly to “train” the liver to properly detoxify). By the time patients come to see me, most are manifesting symptoms that are reflective of an underlying imbalance caused, over time, by unhealthy lifestyle habits. At this point, patients want immediate and drastic action. Even so, this still does not provide a rationale for long-term hormone replacement therapy.

In my opinion, natural Hormone Replacement Therapy (HRT) can be used, if necessary in the short-term, and for others the long -term. Some typical conditions I recommend hormone related supplements are to address mood-related issues, fatigue, loss of sex drive, and muscle wasting. Topical creams for vaginal dryness are helpful as well. There is very little scientific evidence to support HRT as a treatment strategy for the chronic conditions that women naturally become more susceptible to after menopause (diabetes, CVD, osteoporosis, and cognitive decline) and there is certainly no rationale for placing women on HRT indefinitely. The bottom line is that, if your doctor recommends HRT, it is incumbent on him/her to make sure that those hormones are being properly metabolized and cleared from the body.

The long-term treatment strategy in post menopausal women should focus on:
Manage stress and nurture the adrenal glands in order to support continued hormone production.
Provide healthy, estrogen-mimicking support using phytoestrogens like soy isoflavones.
Use diet and lifestyle intervention to address chronic inflammatory conditions (diabetes, CVD, osteoporosis, and cognitive decline) that women naturally become more susceptible to after menopause (keeping in mind that insulin resistance plays such a significant role in perpetuating this inflammation).

I hope this helps!


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.