I am a hands-on Doctor, teacher, and a writer. I am certified as a weight loss consultant, personal trainer (exercise specialist) & known for helping people with chronic pain.
I have experience on how to help you lose more weight than other people. It’s not a secret …
I know lots of people who go to Whole Foods, Costco, & Trader Joe’s that buy protein powder as part of a cleanse or there diet. They don’t work as well as the one I recommend. The medical food protein powder I use has proven in clinical studies to make people lose more body fat weight than people who did NOT take this product. I know mine costs a little more but it’s reported in numerous professional journals to be better.
This means you lose fat pounds … but other people (on the exact same calories and
exercise as you) don’t lose nearly as many fat pounds (I don’t want you to lose precious lean muscle). My weight loss programs are drug-free and side-effect free.
This medical food powder I recommend is called UltraMeal and you can get the full details on how to order by clinking on the METAGENICS link on my home page.
I don’t care what you may have heard about taking fish oils in the media, I am definite about there positive health value. I find that the majority of my patients should take fish oil supplements.
Why Take Fish Oils
Three main reasons: 1) it benefits your brain 2) it benefits your heart 3) it benefits your joints. Omega-3s play a role in protection against Alzheimer’s Disease, depression, and cancer; can help with acne, arthritis, psoriasis and other skin conditions; and can also help with inflammatory bowel disorders. It’s linked with improved brain function. The evidence FOR IT IS JUST TOO GOOD!
If you have a history of heart problems, high blood pressure, high triglycerides, high cholesterol, arthritis, chronic pain, depression, high blood pressure, diabetes, skin problems, or asthma, then you should probably supplement. If you’re concerned because you don’t eat more than two servings of fish a week, you should supplement. If you eat a lot of fish, don’t eat processed foods, and eat pastured animals and eggs, you may not need to supplement.
About Fish Oil Supplements
Like any oil you want it to be fresh and pure. A good quality is about the type of fish, dosage, freshness, purity, and how natural it is. The best fish oils come from cold water fish. Look for oil that contains at least 60 percent Omega-3.
How Much to Take
The general consensus is that adults who don’t eat a lot of salmon, grass-fed beef, or other foods high in Omega-3 fatty acids and those who eat foods high in Omega 6 fatty acids (nuts, seeds, vegetable oils, and factory-farmed meats) should aim to get between two and four grams of EPA/DHA per day.
Which Fish Oil Should I Take? I recommend fish oil from Metagenics. I also recommendtrying Krill oil from Xymogen. Take either gel capsuleds or liquid (depending on your desire). I don’t get fish oil burps with these brands! Go to my home page and click on these brand links to order.
Support grows for the traditional Chinese herb berberine’s ability to maintain healthy weight. I continue to use Berberine because it helps reduce cholesterol and blood lipid levels.
I love to help people lose weight in a safe and natural way. CandiBactin-BR® by Metagenics provides the formula of berberine I like to use. It’s also good to support a healthy immune system and elimination functions.
- Supports a healthy intestinal environment.*
- Encourages the body to purge unwanted compounds.*
- Features 400 mg per serving of berberine hydrochloride derived from berberis species, along with premium extracts of coptis and Indian barberry roots.
- Provides a proprietary extract of Chinese herbs that includes ginger, licorice, and rhubarb to harmonize the action of other herbs within the formula.
In a recent study obese subjects were given 500 mg of berberine orally three times per day for the course of twelve weeks. The results were perhaps surprising as they demonstrated only a moderate weight loss, but supported a healthy weight by other means: “berberine treatment produced a mild weight loss (average 5lb/subject) in obese human subjects. But more interestingly, the treatment significantly reduced blood lipid levels (23% decrease of triglyceride and 12.2% decrease of cholesterol levels) in human subjects” .
Order CandiBactin-BR® by Metagenics with Berberine to help prevent fat accumulation.
Hu, Y. et al. (2012) Lipid-Lowering Effect of Berberine in Human Subjects and Rats. Phytomedicine. doi:10.1016/j.phymed.2012.05.009
A joint U.S.-Iranian study says that combining exercise with omega-3 supplements may boost the bone mineral density in older women and reduce markers of inflammation.
A daily supplement of 1,000 mg omega-3s in combination with aerobic exercise was associated with increases in bone mineral density (BMD) of up to 19% in post-menopausal women, according to findings published in Nutrition & Metabolism.
In addition, markers of inflammation such as interleukin 6 (IL-6) and tumor necrosis factor alpha (TNF-alpha) were significantly reduced following 24 weeks of supplementation plus exercise, report researchers from Urmia University in Iran and the University of Missouri in the U.S.
These findings are significant for women at risk of osteoporosis, characterized by low bone mass, which leads to an increased risk of fractures, especially of the hips, spine and wrists. Women are four times more likely to develop osteoporosis than men.
Clients (especially post menopausal women) need to commit to the use of long-term omega-3 supplementation and aerobic exercise.
Seventy-nine healthy post-menopausal women were recruited and randomly assigned to one of four groups: The first group acted as the control and did not receive supplements or an exercise plan; the second group received the exercise plan only; the third group received omega-3 supplements only (1,000 mg omega-3 per day, of which 180 mg was EPA and 120 mg was DHA); and the final group received both supplements and exercise.
The exercise plan involved walking and jogging three times a week at up to 65% of the maximum heart rate.
Twenty-four weeks later, and the researchers found that the combined omega-3/exercise group displayed BMD increases of 15% in the lower back and 19% in the neck of the thigh bone (femur) at the hip.
In addition, the combination group had decreased levels of the pro-inflammatory compounds IL-6 and TNF-alpha by 40% and 80% respectively.
I recommend Metagenics EPA-DHA 720 as part of your daily supplements.
Nutrition & Metabolism; 8(1):71, 2011
Kaprex provides effective joint relief comparable to conventional approaches, only without the potential for serious adverse effects. This proprietary combination of selected plant components influences kinase signaling and the formation of certain substances, such as PGE2, that are associated with minor pain. Clinical testing suggests that Kaprex may offer a high degree of predicted cardiovascular, gastric, renal, and liver safety.*
- Features Tetrase™ (tetrahydro-iso-alpha acids, THIAA) from hops that provide joint relief and joint tissue protection*
- Modulates kinase signaling and the formation of certain substances associated with minor pain*
- Provides natural ingredients suggested by research to modulate the cascade response (e.g., COX-2, PGE2, NF-kB, TNF-a)*
- Provides rosemary extract and oleanolic acid—suggested by research to modulate eicosanoid pathways*
To order, click on the Metagenics link on my opening page
Numerous studies have already demonstrated that muscles are hungrier for refuelling after exercise than they are before, giving rise to the concept of the ‘post-exercise window of opportunity’.
In Recovery – the magic ingredient of any training program is protein. I recommend two scoops of UltraMeal powder protein and add a scoop of BioPure Protein (both products are by Metagenics). This makes the best protein shake. Protein overshadows carbohydrate, which are included in the UltraMeal.
What’s the window of opportunity for maximal uptake – it depends on who you read. Everything I read still points to 20-30 minutes max. bio Pure Protein has all the amino acids –these have to be integrated into your recovery strategy.
Many clients start drinking a protein shake before working out and then immediately after…the body composition results are speaking for themselves.
Men also experience a change of life coincident with an age-related decline in testosterone, the hormone that plays a key role in everything from puberty to maintaining muscle strength and bone mass to sex drive.
It begins in their late 30s or early 40s, with a gradual drop in testosterone of about 1 to 2 percent a year. Eventually a deficit of testosterone occurs and symptoms may arise. Symptoms include depression, irritability, low energy, decreased muscle mass, weight gain, sexual dysfunction and even the occasional hot flash or night sweats.
Low testosterone levels are linked to low sexual desire, erectile dysfunction, and a poor morning erection, and if these three symptoms are present, get your testosterone checked.
“Lack of energy and motivation, poor memory, weight gain, and muscle weakness are reasons to get checked” says Dr. Jeffrey Tucker “Do you have lower energy? Are you not sleeping as well? Is your libido down? Are your erections not as good as they used to be?” GET CHECKED!
I think testosterone supplementation in aging men is probably safe in the long run. I have had patients use topical creams, injectable and implanted testosterone, and supplements that stimulate the body’s production of testosterone. My first line therapy is to recommend each man take the ‘Wellness Essentials for Men’ vitamin packets from Metagenics. You can order these from from site.
This antioxidant keeps you healthy by boosting your immune system. Your own body produces but as you age, your body produces less of it. This super antioxidant is called glutathione. It is formed from proteins and amino acids. And it contains sulfur chemical groups. Glutathione attracts and traps toxins and free radicals in your body… and then flushes them out.
How Glutathione Works
It helps boost all the other antioxidants. Glutathione repairs free radical damage. It protects our cells and maintains healthy energy metabolism. Plus, it’s always working to detox our bodies. All the toxins in our bodies stick to glutathione, and it transports them into bile and waste… which we excrete from our bodies.
But again as we age… or get bombarded with toxins and oxidative stress, our glutathione levels weaken, we can’t flush out toxins… or fight free radicals or infection. A leading medical journal reports that the lowest levels of glutathione levels are found in hospitalized seniors. The highest levels are recorded in healthy young people who exercise regularly and live a healthy lifestyle.
There are three options for increasing your levels. These include diet, exercise, and supplements.
Plenty of healthy foods help your body to produce more glutathione.
The best foods are those rich in sulfur. Your best bets are garlic, onions, and cruciferous vegetables. These include:
Daily exercise helps your body to produce more glutathione. Modest cardio exercise combined with light resistance training can help you kick-start production.
Start with 20 minutes of cardio, every day. You can try 20 minutes of any activity that appeals to you, including:
On alternate days, he recommends 15 – 20 minutes of light strength-training exercises.
Five Supplements to Boost Your Levels
The five best supplements that boost glutathione production include:
1. Methylation nutrients. These nutrients are your best option for boosting glutathione production. They include folate, vitamin B6, and vitamin B12. When taking these supplements, you should make sure that you take folate in the active form of 5 methyltetrahydrofolate; B6 in the active form of P5P; and B12 in the active form of methylcobalamin.
2. Alpha lipoic acid. This is an essential supplement for cell health. It boosts energy production and detoxes your body. It also controls blood sugar and protects your brain. While our bodies make this nutrient naturally, our levels decrease under stress.
3. Selenium. This mineral helps to produce new glutathione.
4. Vitamins C and E. Both of these antioxidants, when working together, help to boost glutathione’s ability to recycle other antioxidants.
5. Milk thistle. This simple herb not only boosts glutathione levels… it also fights liver disease.
When taken together, these supplements help to rebuild your glutathione levels. And high glutathione levels are your best defense against disease and aging.
Go to www.DrJeffreyTucker.meta-health.com to order supplements that contain the right anti-oxidants.
Tomatoes: Red tomatoes are a rich source of lycopene. Lycopene is a powerful antioxidant. Studies show that antioxidants protect against prostate cancer.
Green Tea: Study after study shows the benefit of drinking green tea for general good health. Green tea is protective against prostate cancer. Try to brew up at least two cups per day.
Cruciferous Vegetables: Broccoli, Brussel sprouts, & cauliflower help protect against prostate cancer. Others include kale, and mustard greens. Just three or more servings per week may reduce the risk of prostate cancer by 50 percent. Try to include at least one of these vege’s per day in your meals.
Garlic: It contains selenium which is an essential antioxidant that fights cancer and may cut prostate cancer risk by 50 percent.
Brazil Nuts: Another great source of selenium. A daily handful of Brazil nuts offers enough selenium to lower your risk by 50 percent.
Fish: Contains Omega 3 fatty acids, Vitamin E and selenium. These three taken together should be part of a prostate cancer prevention program. Best sources: Sardines, tuna, and salmon.
Flaxseeds: These are a rich source of vitamin E. Research conducted on mice shows that flaxseeds may slow the spread of prostate cancer. I like to put Flaxseeds in my protein shakes – UltraMeal powder by Metagenics or FitFood powder by Xymogen.
Pomegranate Juice: Pomegranate juice also slows the growth of prostate cancer, according to research on mice.
Scallions: One study showed that eating just a tenth of an ounce of scallions each day reduces the risk of prostate cancer by 70 percent.
Saw palmetto also boosts prostate health. Saw palmetto alleviates the symptoms of prostate gland enlargement. The herbal extract is the initial treatment for urinary tract problems in several European countries.
If you need added support and want to take a supplement in conjunction with a healthy diet, I recommend Prostate FLO by Xymogen (1-800-647-6100). This is a comprehensive prostate support formula. Its primary mode of action involves maintaining healthy testosterone metabolism.
Last year, University of Glasgow researchers examined the results of 13 large statin trials that included more than 91,000 subjects. Results showed that for every 255 patients treated with statins for four years, one would develop type 2 diabetes, apparently as a consequence of statin use.
About 20 million people take statins in the U.S. So, one case of type 2 diabetes for every 255 patients comes to well over 78,000 people who will develop or already have developed diabetes as a statin side effect. (And you can forget about the “four years” business because statin users are users-for-life.)
For high cholesterol, I advocate therapeutic lifestyle changes – diet, nutrition & exercise. This is my first line of therapy for clients with high cholesterol and/or Type 2 Diabetes. First, lets see if we can control it with medical foods such as UltraMeal by Metagenics along with diet and exercise. I see statins being prescribed with resultant cases of muscle damage, kidney damage, liver damage, and cognition damage. We should put a stop to statin overuse, and prescribe the drug when appropriate and for the right reasons.