Health E-news

"Cardio" or not?

Mar 8 | 2017

NOT. It's a misnomer.  “Cardio” is a four-letter word as is “aerobics,” the exercise trend popularized in the 70’s. It mortifies me to think that people are spending hours on end in gyms, immersed in “cardio,” spinning their wheels on stationary bikes, under the assumption that they are one, training their hearts (ergo the name, “cardio”) and two, shedding fat off their waistlines. How could all o...

"Diet:" How I Do It

Jan 24 | 2017

Firstly, there is no such thing as a “diet.” Proper nutrition is a lifelong endeavor. We’re not talking about a transient weight loss in preparation for the prom. My prescribed “diet” is not based on a proprietary system or universal guidelines. It is based on science, on data, data extracted from you during your office visit. Here’s the great thing: it works every time, with 100% certainty, provi...

Top 10 Fat-Shedding Tips

Jan 19 | 2017

1. Eat breakfast like a king, lunch like a prince and dinner like a pauper. Restated, breakfast should be the heaviest meal and dinner, the lightest. Remember, your metabolic rate is at its highest during the day and at its lowest in the evening (and during sleep). Match your metabolic rate therefore with your meal size. 2. Be sure to eat a protein with every meal. Protein preserves your hard-earn...

"Keto" AND Intermittent Fasting?

Jan 15 | 2017

Let’s talk intermittent fasting (IF) for a second and then discuss the interplay between both of these entities. Intermittent fasting, a variation of Ori Hofmekler’s Warrior Diet, popularized more than 20 years ago (despite claims that it is actually “new science”) is founded on once or twice daily feedings punctuated by long periods of fasting (18 hours daily or thereabouts). This is thought to e...

Strength Training & the Ketogenic Diet?

Jan 14 | 2017

In my practice, I do not recommend a classic ketogenic diet, as there tends to be muscle loss in the context of the low insulin signal. Remember, insulin is a very potent anabolic hormone and in its absence, bodily tissues are broken down or catabolized, fat and muscle alike. Yet muscle is the tissue that you desperately want to spare! Why? Aesthetics aside, muscle mass confers resistance against...

5 Biggest Mistakes When Going "Keto"

Jan 9 | 2017

The ketogenic diet can be treacherous, at least during the induction phase. Why? Simple. You are essentially “forcing” your body to use an alternate energy source, namely ketones, which are the metabolic by-products of fatty acid breakdown. This is accomplished by dropping daily carbohydrate load significantly in order to ultimately deplete liver glycogen stores, the “on-switch” for ketogenesis. T...