Category Archives for Clinical Excellence

Couple sitting on a boat drinking champagne and looking off into the distance and smiling

Optimal Health: Easier Than You Think With Cenegenics

When you refuse to settle for less than the best, the best

tends to track you down. 

M. Hale

For many years, optimal health was defined as the absence of illness or injury. Then, the World Health Organization took this definition a step further, stating that health is not merely being free of disease, but also maintaining “a state of complete physical, mental, and social well-being.” [1]

Here at Cenegenics, we take that definition even further. Our clinical team doesn’t simply aim to get our patients to a place of well-being; we also provide them with the tools and resources needed to stay there. More importantly, we focus not on the “normal” measures of well-being, but what optimal health actually can be. In other words, we do not believe that “good enough” is the best target for our patients to strive for.

In fact, optimal health is a lifelong pursuit. Unfortunately, conventional medicine tends to focus on symptoms and conditions as they arise. This is no fault of modern-day healthcare providers; it’s simply the standard of medicine to which we’ve become accustomed.

At Cenegenics, we instead focus on preventing disease from manifesting in the first place by optimizing wellness across every possible realm. Discover what we believe to be the pillars of health below for a better understanding of how we promote optimal health in our patients.

Optimal Health Through Long-Term Weight Management


feet standing on a white scale which reflects PERFECT in the window

Being overweight or obese is linked to a host of medical issues, including:

…among many others. [2]

For most individuals, weight gain doesn’t happen suddenly. During their 20s, 30s, and 40s, most individuals gain one to two pounds a year. And, just as weight may take years to put on, it also requires a long-term approach to lose it – and keep it off.

Because excess weight is linked to so many serious ailments, long-term weight management is the cornerstone of every Cenegenics program. We don’t simply strive for a number on a scale, however. Our physicians, along with our nutrition and exercise experts, work together to develop the lifestyle choices that work best for every individual.

For instance, factors like age, body composition, and genetics can influence whether you perform better with long, slower bouts of cardio or more high-intensity forms of exercise. [3] Similarly, your lifestyle, dietary preferences, and genetic predispositions for certain diseases or conditions may call for a specific approach to eating.

Optimal health isn’t simply about stepping on a scale and aiming to subtract a certain value. This approach fails because weight loss is far more complex than that. We work to examine weight management through every possible lens, taking into consideration factors like hormonal changes, body composition values from DEXA scans, which go beyond body mass index alone, and genetic factors.

In doing so, we equip our patients with the prescriptive care they need to achieve any weight loss goals they may have, but also pursue long-term weight management for better overall health.

Strong & Healthy Energy Levels


Couple on a bike smiling and laughing and having fun

Fatigue has dozens of potential causes, some of which are serious. Yet, many adults write fatigue off as an inevitable aspect of getting older. The truth is you don’t have to feel tired all the time, and you can still lead a vigorous life at any age.

Simple causes behind diminished energy are lack of physical activity (or conversely, too much), poor eating habits, lack of quality sleep, and the use of certain medications. With that being said, there are also many potential root causes for fatigue, which go overlooked, since tiredness is such a widespread symptom. Anemia, fibromyalgia, chronic inflammation, sleep apnea, heart disease, and thyroid issues are also possible causes for fatigue. [4]

Optimal health means more than just being free of disease. If you’re not feeling your best, you’re inclined to miss out on some of life’s most rewarding moments – no matter your age. We help patients restore their energy for a more invigorating quality of life.

Our program starts with the Elite Health Evaluation, which comprises in-depth testing to uncover any potential problem areas, which could be contributing to lack of energy. A solution as simple as taking nutraceuticals to supplement vitamins (when clinically indicated) could be what’s holding you back from returning to the energized days you once enjoyed.

Optimal Cognitive Performance 


Left hand holding up a silhouette of a purple head with a puzzle piece cut out. The other hand is holding the pink piece of the puzzle that is missing.

Brain health is one critical yet commonly overlooked aspect of wellness. It’s often not until symptoms of cognitive impairment manifest that individuals begin paying attention to brain health. Yet, at Cenegenics, we equip ourselves with as much knowledge about a patient as possible to prevent or delay the progression of cognitive decline across as many areas as possible.

For instance, age-related declines take place in the realm of attention, memory, language, visuospatial abilities, and executive cognitive function over time. [5] Yet, there are ways to slow the decline of cognitive function and promote brain health through aging. Following a certain diet, for example, can slow brain aging by as much as seven and a half years and reduce the risk for Alzheimer’s disease. [6] Similarly, targeted exercises have a protective effect on memory and thinking skills.  [7]

Even if your cognitive scores are high now, your Cenegenics team will work with you to keep them that way. It’s our belief that optimal health also comprises mental wellbeing and the best possible cognitive performance through every phase of life.

High-Quality Sleep


Couple peacefully sleeping in a bed with all white sheets/blankets

One night of poor sleep can leave you feeling groggy and irritable. When it becomes a pattern, however, it presents an elevated risk for serious diseases. For instance, chronic poor sleep has been linked to heart disease, diabetes, dementia, obesity, and even certain types of cancer. [8]

Like low energy levels, sleep issues can be frustratingly difficult to diagnose and treat. This is largely because sleep deprivation has so many potential causes and contributing factors, including:

Changes in hormone levels can also wreak havoc on the normal sleep-wake cycle. [10] Of course, there are also sleep disorders themselves to consider, including sleep apnea, narcolepsy, and restless leg syndrome.

When it comes to sleep, optimal health means getting to the bottom of any barriers to high-quality slumber. Cenegenics can help you not only achieve the recommended seven to eight hours of sleep per night, but also investigate and address any causes of disturbances in the sleep-wake cycle, which could be affecting the quality of your sleep. With this approach, you’ll not only feel more well-rested, but you can also reduce your risk of potentially developing many serious diseases in the future.

Healthy Libido 


A man and woman on a bed wearing nightwear in a dimly lit room look at each other and smiling

To some degree, declines in libido are natural throughout the aging process. Moreover, because there is no widespread definition of what a “normal” sex drive looks like, determining what’s usual and what’s not can be challenging. Libido can undergo ups and downs throughout the course of someone’s lifetime, and in addition to aging, it can be influenced by factors such as medications, hormonal changes, fatigue, stress, and medical conditions – just to name a few.

With that being said, there are other underlying comorbidities associated with low sex drive. Underactive thyroid, cardiovascular disease, and diabetes are just a few examples. [11] Thus, addressing libido problems isn’t just about pursuing a more fulfilling sex life; it’s also an important component of optimal health overall.

In some cases, hormone replacement therapy (HRT) is the key to restoring a healthy sex drive. Yet, Cenegenics only prescribes this treatment when biomarkers like testosterone levels are clinically low. In other cases, low libido may have more complex root causes – but you can rest assured our team will uncover any possible issues through our comprehensive testing and expertise.

Disease Prevention - The Real Optimal Health


wooden table with light blue hand weights, a tape measure, cherry tomatoes, grapefruit, almonds, an apple, and a kiwi with some wheat crackers and salad, some on the table and some on a heart-shaped white plate

We’ve already established that the modern definition of optimal health should include more than just the absence of disease. Yet, staying disease-free is an important part of leading a healthy life, which is why our clinical team focuses on preventing serious conditions from developing in the first place – not simply treating them once they appear or masking their symptoms.

Heart disease, for example, is the leading cause of death for both men and women.  [12] Yet, it continues to go under-diagnosed, and thus undertreated, due to diagnostic challenges. [13] Cenegenics aims to put a stop to that through innovative testing, such as the carotid intima-media thickness test (CIMT), which determines the age of the carotid arteries.

Because hardening of the arteries may present no outward symptoms, this test can help diagnose cardiovascular issues long before symptoms appear or a cardiac event takes place. With this information, Cenegenics clinicians can make tailored recommendations to bring their patients back into optimal ranges for minimized disease risk and improved overall health.

This is just one example of how Cenegenics helps to prevent disease. When coupled with the five pillars described above, our comprehensive approach to optimal wellness enables our patients to enjoy a better quality of life, not only from the moment they enter our program, but also years into the future.

You Can Achieve Optimal Health with Cenegenics - In Conclusion


a woman standing on top of a mountain with her back to the camera looking out over the valley as the sun shines from the mountain on the other side of the valley

According to Cenegenics, optimal health shouldn’t mean “getting healthy” once a condition or its symptoms manifest. Instead, you can start pursuing the best version of yourself right now. From long-term weight management to a healthy libido and enhanced cognitive performance, we’ll help you feel your best across every aspect of wellness for years to come.

For a close up look at the results that our patients experience, visit Cenegenics Reviews. If you’re interested in seeing what optimal health feels like firsthand, contact us.

Next Steps - Optimal Health is Within Reach 

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

About the Contributor

Rudy Inaba 
Global Director of Nutrition & Exercise

Rudy Inaba is Cenegenics’ Global Director of Nutrition & Exercise. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 20 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] The Meanings of Health and its Promotion; Sartorius, Norman. Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2080455/

[2] Healthy Weight. Derived from: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/

[3] Your Guide to Understanding Genetic Conditions: Is Athletic Performance Determined by Genetics? Derived from: https://ghr.nlm.nih.gov/primer/traits/athleticperformance

[4] Symptoms: Fatigue.  Derived from: https://www.mayoclinic.org/symptoms/fatigue/basics/causes/sym-20050894

[5] The Impact of Age on Cognition. Murman, Daniel L.  Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4906299/

[6] Nutrition and Healthy Eating: Improve Brain Health with the MIND Diet. Derived from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/improve-brain-health-with-the-mind-diet/art-20454746

[7] Healthy Brains: Physical Exercise.  Derived from: https://healthybrains.org/pillar-physical/

[8] Health Risks of Poor Sleep. Derived from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/health-risks-of-poor-sleep

[9] Causes of Sleep Deprivation.  Dutta, Dr. Sanchari Sinha. Derived from: https://www.news-medical.net/health/Causes-of-Sleep-Deprivation.aspx

[10] Women, Hormones, and Sleep Problems. Shaw, Gina. Derived from: https://www.webmd.com/sleep-disorders/features/women-hormones-sleep-problems#1

[11] Low Libido Causes & Treatment Options. Mestrovic, Dr. Tomislav. Derived from: https://www.news-medical.net/health/Low-Libido.aspx

[12] Heart Disease in the United States. Derived from: https://www.cdc.gov/heartdisease/facts.htm

[13] Cardiovascular Disease in Women: Understanding Symptoms and Risk Factors. Keteepe-Arachi, Tracey and Sharma, Sanjay.  Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6206467/

Road going into a sunset with 2019 fading and 2020 lighted up

Resolutions for the New Year: How Cenegenics Can Help

Your life does not get better by chance, it gets better by change.

Jim Rohn

As we look ahead to 2020, many of us begin planning our resolutions for the New Year. In particular, most people create a list of personal endeavors geared towards improvement in the realm of health and wellness. If your resolutions include focusing on any aspect of your health this year, Cenegenics can help. And, on the brink of an entirely new decade, there’s perhaps no better time to make the commitment to yourself than January 1, 2020. Find your resolution(s) from the list below and discover how we can help you stay on track all year long.

What Are Your New Year’s Resolutions for Health & Wellness?


Man climbing snowy hill almost to the summit

Perhaps you already have a concrete idea of what you’d like to improve in 2020, or maybe you have some general notions but haven’t yet put them into words. In either case, it may be helpful to look at some of the most popular New Year’s resolutions below. While your goals should always be your own, this list can provide some further inspiration for focusing on any areas in your life that may need a little more attention.

Common Personal Resolutions for the New Year


Scale with measuring tape and an apple sitting on top of the scale

Although the resolutions made at the start of a new year are endless, the most popular resolutions include getting in shape, losing weight, eating healthier, kicking bad habits and living life to the fullest.

Surprisingly, over 49.1% of adults in the U.S. attempted to lose weight last year. One of the keys to accomplishing your resolution is making sure to set realistic expectations. Cenegenics is here to help you set realistic goals and achieve them. Below are the common resolutions, as well as some motivating benefits for each.

Get In Shape

It should come as no surprise that exercise or staying fit and healthy, is the single most popular New Year’s resolution. [1] Drive past any gym parking lot in early January and you’re likely to see that if you have this goal, you’re in good company. And, this resolution is certainly deserving of its top spot because of its benefits in:

Without rival, the benefits of regular exercise span far and wide. [2]

Lose Weight

Achieving a healthier body weight is another common goal among resolution setters. Of course, while many people may seek weight loss as a means of achieving a physique they’re more confident in, there are plenty of health-related reasons to maintain a healthy weight.

For instance, you can reduce the risk of heart disease, stroke, diabetes, and some forms of cancer, while also optimizing energy levels and immune system functionality. [3] The key term here, however, is long-term weight management; in other words, not simply striving for a number on the scale before by a specific date.

pot holding raw vegetables - cherry tomatoes, mushrooms, beans, garlic & pepper

Eat Healthier

Eating healthy often goes hand-in-hand with losing weight and exercising regularly. As it should – it’s impossible to “out-exercise” a poor diet, and no matter how much or how little exercise you do, your eating habits will always have a direct impact on your health. To function its best, your body needs essential nutrients like healthy fats, vitamins and minerals, and protein from high-quality sources. The trouble is that many people jump into extremely restrictive, unsustainable diets which promise quick results but fail to align with their preferences, lifestyle, and even nutritional needs.

Kick Bad Habits

The start of the New Year is an extremely popular time for smoking cessation and abstaining from alcohol. There’s a reason “Dry January” has become so popular in recent years: recognizing a need to cut back and “reset” after the indulgent holiday seasons, many people take a break from booze altogether throughout the month. If quitting smoking or alcohol or simply reducing your consumption is on your list this year, know that you’re making some of the best choices you can to improve your health. 

Woman in white shorts & pink shirt playing golf next to the ocean

Enjoy Life to the Fullest

This resolution will look different for everyone, but it remains the third-most popular goal among resolution setters. [4] For some people, living life to the fullest may mean trying new activities and traveling more. For others, it could encompass spending more time with loved ones and giving back to the community.

For many individuals, it’s a little bit of all that. Yet, in order to live your life to the fullest, you must also be in good health. After all, soaking up each moment out of every day means enjoying a rewarding quality of life, maintaining strong cognitive health, and staying disease-free. 

How Cenegenics Will Help You Achieve Your New Year's Resolutions - In Conclusion


silhouette of a man standing looking at sunset with hands uplifted

No matter which of the above resolutions are on your list this year – and perhaps they all are – Cenegenics can help you stay committed to them not just through early 2020, but for a lifetime. Our team is made up of experienced physicians, along with fitness and nutrition experts, who understand that January 1st provides the opportunity time to hit “reset” and redirect your focus on your health.

Yet, we also know that health optimization is a lifelong endeavor, which is why we give you the tools, resources, and support you need to pursue wellness not just now, but well into the future.

Each of our programs begins with an initial consultation, in which you’ll discuss your personal goals and any health concerns with one of our experts. Then, you’ll receive the Elite Health Evaluation, which reveals your current biomarkers.

The information from your evaluation acts as a roadmap for our physicians, who will provide you with detailed information needed to make the best wellness choices for your unique needs and desired outcomes.

For instance, we’ll be able to detect whether issues like hormone imbalances or other underlying issues could have been holding you back from achieving your goals in the past, and we’ll help you through every step of getting on the right track.

From specific dietary recommendations to exercise programs and personalized nutraceutical prescriptions (where clinically indicated), you’ll have a full scope of powerful, health-boosting age-management tools in your arsenal.

In other words, we eliminate the guesswork of what it takes to truly achieve – and just as importantly, maintain – the following health goals.

Boosted Energy

two men in the gym smiling

Since a decline in energy can be a result of many things, our comprehensive approach and testing looks at diet, exercise, hormonal balance, quality sleep, and possible vitamin and mineral deficiencies, to quickly and accurately uncover whatever causative agent may be responsible for your decline in energy.  Our patients report an increase in energy as one of the first things they notice when on our Elite Health program.

Long-Term Weight Management

Long-term weight management – Recent studies show Cenegenics patients reflect an average decrease in body fat percentage of 30%!

Improved Libido

Oftentimes, the cause of low libido is easily identifiable.  Cenegenics treats a broad range of health factors with proven solutions necessary for optimizing overall health for improved sexual desire.

Strong Cognitive Function

middle aged and younger man playing chess

Most people don’t realize the many factors that affect our cognitive function and health.  Our proactive approach not only greatly reverse a decline in cognitive function but can alleviate the factors that greatly impact our cognitive health as we age. 

Feeling Your Best No Matter What Your Age

No two people age the same, and the symptoms many people associate with aging, (aches and pains, loss of muscle tone, decline in memory, etc.), are often approached with the attitude that not much can be done about it.  This is absolutely not true!

We know that a youthful feeling isn’t necessarily about a number. You can take control of your aging process, no matter what that looks like for you, and look and feel better than you ever thought possible.

Not only will you know exactly what you need to do to make the progress you’re hoping for, but you’ll receive personalized attention and support from our clinical team whenever you need it. If you’re ready to start pursuing meaningful resolutions for the New Year, turn to your nearest Cenegenics location to find out more about how we can help.

Next Steps - Turn Your Resolutions Into a Lifetime of Health & Wellness  

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

About the Contributor

Rudy Inaba 
Global Director of Nutrition & Exercise

Rudy Inaba is Cenegenics’ Global Director of Nutrition & Exercise. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 20 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] This Year’s Top New Year’s Resolution?, Derived from: https://www.nielsen.com/us/en/insights/article/2015/2015s-top-new-years-resolution-fitness/

[2] Benefits of Exercise, Derived from: https://medlineplus.gov/benefitsofexercise.html

[3] Benefits of Maintaining a Healthy Body Weight, Derived from: https://www.brunet.ca/en/health/health-tips/benefits-of-maintaining-a-healthy-body-weight/

[4] This Year’s Top New Year’s Resolution?, Derived from: https://www.nielsen.com/us/en/insights/article/2015/2015s-top-new-years-resolution-fitness/

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Middle-aged man and woman outside and smiling into the camera

Healthy Holidays: The Tips & Tricks to Keep You on Track

It is health that is real wealth and not pieces of gold and silver.

Mahatma Gandhi

Oftentimes, it can feel as if the holiday season is at odds with a healthy lifestyle. After all, it’s the time of year for rich foods, cocktails, relaxation, and other festive indulgences. Yet, here at Cenegenics, we believe you can still enjoy all of the joys of the season without derailing your wellness progress.

Because our focus is on health optimization, and not simply reaching some short-term goals, we acknowledge the reality of temporary lifestyle changes which come up this time of year. Here, we share some of our best advice for healthy holidays.

Determine Your Pre-Holiday Starting Point


A railroad track blurred in the background with the word

If you have healthy baseline levels to begin with, any holiday overindulgences are only likely to have a minimal impact (if any). For instance, if you’re already eating a diet filled with lean protein, healthy fats, vegetables, and few to no processed foods and partaking in regular interval and resistance training, you’re unlikely to do any damage by deviating from the norm for a little while.

Chances are, your blood biomarkers related to insulin sensitivity/resistance and inflammation are in good shape. Should you find yourself having some rich foods or sugary snacks, pouring an extra cocktail, or skipping a workout this season, you’re in good company. It happens to everyone, and with a healthy baseline, you can expect to get right back on trackwithout any harm done. In fact, the average weight gain for healthy people during the holiday season is just one pound. [1]

On the other hand, if factors like recent illness, stress, or an abnormally packed schedule have caused you to fall off track a bit, there may be some biomarkers that need your attention. For example, the following blood values could be a bit higher leading up to the holidays:


Healthy Holiday Tip – Monitor Your Sugar Intake

Subsequent poor choices could set your progress back even further, and for this reason, it’s a good idea to monitor your sugar intake. While sugary drinks, candies, and baked goods are common culprits of added sugars, starchy foods, sauces, and even salad dressings can be loaded with them, too. So, prioritize the foods that are most special to you this time of year, and swap out sodas and other sources of added sugars.

Of course, no matter which scenario applies to you, it’s important to remember that the holidays are only temporary. The following tips will help you navigate them as healthfully as possible, but even if you find yourself slipping up occasionally, you can often get back on track once the festivities have passed.

Food Swaps for Healthy Holidays

Here are some healthy swaps for your favorite holiday side dishes and desserts: 

  • Roasted green beans in garlic and olive oil
  • Asparagus wrapped in prosciutto
  • Spinach & kale salad with homemade raspberry vinaigrette
  • Roasted potatoes
  • Roasted multi-colored carrots
  • Roasted pecans with cinnamon
  • Baked apples with honey
  • Dark chocolate squares
  • Sweet potato Paleo cookies

Host Your Own Healthy Holiday Get-Togethers


A group of smiling people eating together and toasting with wine glasses

One way to guarantee healthy holiday eating is by hosting your family’s gathering to ensure a healthier holiday meal. While it involves a fair amount of work, hosting gives you full control over the menu. This allows you to make healthy choices while still serving up dishes everyone will love.

For instance, in addition to serving a hearty holiday main, such as turkey or ham, you can also offer nutrient-rich sides, such as roasted root vegetables seasoned with your favorite herbs. Or, make simple swaps in your favorite dishes, using healthier choices like Greek yogurt in place of sour cream, for instance.

Try Eating Before Heading to That Holiday Party

Middle-aged man and woman smiling at each other and eating a salad

Some people find themselves “saving up” their holiday calories by skipping breakfast and lunch before heading to a gathering. This can backfire, however. Not only can it significantly mess with your blood sugar levels, but it will also leave you feeling famished – and thus more likely to over-indulge once you arrive. Moreover, if you have a drink, it could wind up hitting you very quickly.

Instead of skipping meals, have protein-rich dishes before going out. Consider a smoothie with fresh fruit, greens, and Greek yogurt or milk in the morning. For lunch, have a satiating salad with grilled chicken or a similar filling yet nutritious meal. And remember, even if you’ll be eating a little bit more than you normally would later, your body still needs nutrients to function its best now.

Healthy Hydration


a glass of water sitting on a cement wall with blurred lights behind it

Hydration is critically important for all of our body’s processes. Drinking ample water ensures the cells and tissues get the nutrients they need to function their best. Plus, staying hydrated can improve sleep quality, mood, and cognition. [2] On the other hand, poor hydration can affect workouts, cognitive functions, and even our digestion and feelings of hunger.

If you indulge in some holiday drinks, you’re more likely to become dehydrated this season. For this reason, be sure to drink plenty of water throughout the day. Always sip water in between alcoholic beverages, too.

Are You Sticking to Your Exercise Routine This Season?


A middle-aged man and woman on yoga mats in the gym stretching

Many people find the only way to keep up with an exercise routine is to schedule workouts as if they were important meetings, or any other essential aspect of the day, such as showering or eating dinner. This mentality can help you stay on track with fitness even through the busy holiday season. Some individuals wake up a half hour earlier, or make a point to stop at the gym on the way home just to fit in a quick session.

Nonetheless, you may find that there are simply some days when workouts just don’t happen. From hosting out-of-town visitors to doing last-minute shopping, it’s completely fine for other holiday plans to overshadow a workout or two. On those days, just try to find ways to move more however you can: take the stairs instead of the escalator, park far from entrances instead of hunting for a nearby spot, or take the dog for an extra-long walk.

Wellness-Oriented Holiday Activities


A man in the snow-covered mountains snowshoeing up a hill

Your holidays don’t have to strictly follow the mantra of, “Eat, drink, and be merry.” In fact, there are plenty of festive activities you can enjoy with your friends or loved ones, or on your own. Here are just a few ideas to consider:

  • Look into holiday-themed races. Many towns host holiday-oriented 5Ks and similar activities. Even if you walk through the race, you’ll get a long cardio session in and enjoy the mood-boosting benefits of exercising outside. [3]
  • If there aren’t any races in your area, make a playlist with your favorite upbeat holiday songs and power through a cardio workout outside or at the gym. It doesn’t have to be on the treadmill; the elliptical and spin bike make for excellent low-impact cardio sessions.
  • Host a holiday scavenger hunt for your children, nieces or nephews, or grandchildren. Hide items strategically throughout your yard if the weather permits, or consider getting local businesses involved.
  • Instead of driving around to check out holiday lights in your town, consider walking around the blocks to gaze at your neighbors’ light displays.
  • Chop down a real Christmas tree. Chances are, you’ll do a fair amount of walking on the Christmas tree farm, which certainly makes for a healthy holiday activity.

Tomorrow Is Always a New Day


Middle-aged man and woman in exercise clothes outside, smiling at each other

Oftentimes, we tend to feel guilty for enjoying all of the indulgences the holiday season brings. Yet, research suggests that actually taking the time to mindfully indulge in your favorite foods is the key to minimizing holiday-related damage. Engaging your senses to fully experience your food allows you to slow down and appreciate the meal or snack, the company you’re in, and your environment.

Plus, this gives your brain time to register that you’re full, which can take 20 minutes. [4] So, instead of rushing through a “bad” food and feeling guilty about it afterwards, allow yourself to immerse yourself in the experience.

And, the fact is that you always can start a new day tomorrow, or once the holidays have passed. Adherence to an overall healthy lifestyle the majority of the time allows for leeway from time to time. Part of health optimization is granting yourself permission to experience the richness of life.

Healthy Holidays Are In Your Grasp - In Conclusion


Hands with sparklers in a group

While moderation is key to keeping biomarkers within healthy ranges during the holiday season, there will be times when you may eat or drink more than you had planned. If this happens, allow yourself the peace of mind of knowing that your Cenegenics age-management team is here waiting to help you get back on track.

From personalized nutrition to tailored exercise recommendations, our clinical team guides you towards the choices that allow you to optimize your health, not just after the holidays but year-round.

If you’re interested in exploring the benefits of Cenegenics, learning more about what Cenegenics costs, and discovering how we can help you pursue the healthiest version of yourself, contact us to schedule a phone consultation.  

Also, see what our patients are saying about the success they are experiencing on the Cenegenics program on our Cenegenics Reviews YouTube channel.  

Next Steps - Holidays Don’t Have to Mean a Step Backward

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

About the Contributors

Rudy Inaba 
Global Director of Nutrition & Exercise

Rudy Inaba is Cenegenics’ Global Director of Nutrition & Exercise. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 20 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.


Joshua D'Alessandro - MS, CSCS, CISSN
Nutrition & Exercise Counselor at Cenegenics New York City

My name is Joshua D'Alessandro and I am an Exercise and Nutrition Counselor for Cenegenics in NY. My passion for fitness began at a very young age and has manifested into a career filled with possibilities. The countries largest epidemic, and quite possibly the root cause of most issues, is diminishing health. In my career, I hope to do everything and anything I can to improve the well being and lives of the people around me! 

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] The Skinny on Holiday Weight Gain; Parker-Pope, Tara.  Retrieved from: https://well.blogs.nytimes.com/2007/11/22/the-skinny-on-holiday-weight-gain/

[2] The Importance of Hydration.  Retrieved from: https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/

[3] Get Out! 5 Benefits of Outdoor Exercise; Graham, Kelsey.  Retrieved from:  https://www.acefitness.org/education-and-resources/lifestyle/blog/6360/get-out-5-benefits-of-outdoor-exercise

[4] How Not To Feel Guilty During the Holidays; Beheshti, Naz.  Retrieved from: https://www.forbes.com/sites/nazbeheshti/2018/12/18/holiday-indulgences-dont-have-to-make-you-feel-guilty/#48328d723e30

Close up of a microscope viewing a specimen on a slide

Cenegenics: Science-Based Medicine

The fundamental activity of medical science is to determine the ultimate causation of disease.

W. Trotter, M.D.

Conventional wisdom states that aging is simply a part of life, and that there’s very little we can do about it. Yet, aging is not a disease, but rather, a natural process that can be managed. In fact, there are many ways we can take control over its effects. While we may not be able to stop our biological clock, the key to enjoying a rich quality of life at every age is meeting the challenges that arise during the individual aging process.

Science-Based Health Optimization


middle-aged couple doing yoga on the beach next to the water

​​​This is precisely where Cenegenics comes in. Our researchers believe that wellness optimization is possible at every age by pursuing peak functioning – both cognitively and physically – and supporting the lowest possible disease risk. We aim to extend the health span through science-based medicine, helping patients enjoy a better quality of life through all of its many phases. With a staff of highly trained clinicians, we give our patients the tools and resources they need to confront health challenges head-on and regain control of their vitality.

Our approach is evidence-based, meaning you can rest assured that your individualized program is backed by leading science and research. Discover how we leverage science to help our patients optimize their wellness here.

Hormone Regulation 


Hormone regulation is just one way we help patients. Hormone imbalances can lead to a number of frustrating symptoms, and when clinically indicated, hormone replacement therapy can help patients overcome these challenges to achieve optimized health.

As we age, both men and women experience a decrease in hormone levels. Both sexes rely on a critical balance of estrogen, testosterone, thyroid, DHEA (dehydroepiandrosterone) and cortisol. Each of these hormones plays a specific role in maintaining an environment for optimal health.

Testosterone

For instance, testosterone also supports libido, while also improving energy, strengthening bones and promoting muscle tone. DHEA and cortisol work together to control stress, energy, and immunity. There are many more wellness factors for which hormones are largely responsible, which is why diminished hormone levels can lead to a litany of symptoms and a slow, steady deterioration in health.

Estrogen

Estrogen enhances libido and protects against serious disease such as Alzheimer’s and osteoporosis. Estrogen is also critical for supporting heart health, as it increases HDL (“good”) cholesterol, while decreasing LDL (“bad”) cholesterol, smooths and dilates the blood vessels to support optimal blood flow, and soaks up free radicals.

Symptoms of Hormonal Declines

Over time, some of the most pronounced symptoms resulting from declining hormone levels are:

  • Diminished libido
  • Waning energy
  • Weakened bones and osteoporosis
  • Reduction in skin tone and elasticity
  • Decline in cognitive function
  • Sleeplessness
  • Irritability, and
  • Mood swings, among several others

In particular, both men and women struggle with decreased lean muscle and increased body fat, which can set them up for serious concerns such as insulin resistance. As the body begins to ignore the signals sent out by insulin, it causes glucose to build up in the bloodstream. Over time, this puts added pressure on the pancreas, and can ultimately cause it to burn out, leading to type 2 diabetes.

Clearly, hormones perceptibly alter our physical, sexual, and cognitive functions, often with psychological complications. Yet, until recently, these changes were simply accepted as aspects of aging, forcing adults who faced legitimate health challenges into the background.

We realize now, however, that delaying premature disabilities is a viable option. The body’s hormone receptors don’t lose their ability to respond to messages; they’re simply waiting to be filled. Thus, restoring hormonal balances can help adults regain their quality of life.

The Science of Male Andropause & Female Menopause


The primary mechanism behind the experienced symptoms of aging is diminishing hormones—in both sexes. Since men and women have the same hormones, aging takes place regardless of gender. The nuances in symptoms are distinguished only by amounts and time.

Women in menopause, in particular, experience a dramatic drop in estrogen during menopause. Symptoms are often abrupt and encompass issues like:

  • Difficulty in sexual arousal 
  • Vaginal dryness 
  • Cardiovascular concerns 
  • Weight gain 
  • Hot flashes
  • Anxiety, and
  • Aches and pains, among others

For men, andropause symptoms creep up slowly over a 20-year period. Like women, however, they too experience difficulty in sexual arousal, weight gain, cardiovascular concerns, aches and pains, and others. Thus, for both men and women, restoring a more youthful hormone balance is the key to better health.

Effects of Hormonal Imbalances

Here are a few of the most noteworthy changes that tend to occur as hormones decline and the science behind them:

  • Diminished Libido: Loss of sex drive is a natural byproduct of diminishing hormone levels in both men and women. Sexual stimulation begins in the brain, with neuronal testosterone-receptor sites igniting a surge of biochemical events. Thus, waning hormone levels clearly affect the quality of a man or woman’s sex life.
  • Cardiovascular Changes: Heart disease is a leading killer for both men and women. In women, lowered estrogen can contribute to a spike in bad cholesterol, and a decrease in good cholesterol. As a result, fat accumulation tends to begin on artery walls after menopause starts. In men, diminished testosterone levels can weaken the heart muscle. An association between high normal to normal testosterone and low cardiovascular disease rates has been observed in men.
  • Osteoporosis: While osteoporosis is commonly seen as a female disease, this isn’t always the case. Although it is more prominent in women, bone density issues can affect men, too. Low estrogen, progesterone, and testosterone levels are the top contributing factors to the disease. Thus, while many osteoporosis drugs may offer minimal treatment of symptoms, they don’t solve the issue itself.
  • Depression & Emotional Fluctuations: The effects of dwindling hormone levels, including body composition changes and reduced sexual pleasure, would be enough to impact emotional health in themselves. Yet, on its own, low testosterone also correlates with chronic symptoms of depression and other psychological disorders. Using anti-depressants is unfortunately only a means of masking symptoms without addressing the basic concerns.

Cortisol: The Dangerous Hormone

The common denominator in all of the age-related symptoms discussed above is diminished hormone levels. Yet, there’s more: the combination of low testosterone levels and the effects of the fundamental aging process creates an excess production of one potentially dangerous stress hormone, cortisol.

Excess cortisol raises its own concerns, potentially leading to issues such as immune system dysfunction, arterial wall damage, fat accumulation, bone loss, blood sugar issues, and brain cell injury. An overabundance can even suppress testosterone production, promoting premature aging.

No matter your andropausal/menopausal profile, however, Cenegenics craft a synergistic program tailored to your needs to escape these physical, emotional, and mental consequences of aging through hormone optimization. 

Before we get into the specifics of precisely how Cenegenics can support wellness optimization, let’s take a closer look at the differences between male andropause and female menopause.

Male Age-Related Changes According to Science


A middle-aged man sitting at work in front of his laptop holding the bridge of his nose as if he is stressed

While male andropause is every bit as real as female menopause, the fact that it takes place more gradually has caused it to fall through the cracks, making it less of a focus among the medical community. Very few doctors are trained in andrology, the counterpart of gynecology. This results in a serious health crisis for men, putting them at risk for premature disease and early mortality. 

In addition to the symptoms of decreased testosterone described above, men also experience an increase in estrogen levels. As a result, aging men often suffer the dual effects of too little testosterone and estrogen dominance, leading to an imbalance that may cause debilitating health and performance problems such as erectile dysfunction.

Many men turn to testosterone replacement as a solution. Yet, taking testosterone by itself—without monitoring other hormones—is not a judicious approach. In fact, it could be dangerous, as testosterone may convert into even more estrogen, potentially worsening the hormone imbalance and increasing the risk for heart attack, stroke, or prostate cancer.

Female Age-Related Changes According to Science


A blond middle-aged woman sitting holding her head and clasping her neck as if she feels poorly

In women, menopause is defined as the time in life when menstruation ceases completely. Ovaries decrease their estrogen output, ultimately impacting the entire endocrine system. The process takes three to five years, beginning with perimenopause.

During perimenopause, a woman’s follicles begin to lose their ability to mature and release an egg. Ovulation may not occur regularly, and menopausal symptoms such as bloating, mood swings, and weight gain transpire. Many symptoms occur gradually and may initially appear to be unrelated, which is why women are often misdiagnosed. For example, while hot flashes are an obvious indication of the onset of perimenopause, other women may experience other symptoms first, including sleep disturbances, fatigue, and depression.

In addition to diminished estrogen and progesterone, reduced testosterone can also become a factor for women during menopause. Altogether, women experience the broad range of symptoms described above, with each varying in intensity and duration from one individual to the next. Some women also undergo a complete or partial hysterectomy to remove reproductive organs, further increasing the need for a highly personalized approach to hormone optimization.

Is Hormone Therapy Safe for Women?

Recently, researchers have reversed previous findings about hormones and heart risk. In 2007, researchers completely changed their stance on hormone replacement therapy (HRT) for women, debunking the original theories after a fuller analysis was done on the Women’s Health Initiative generated in 2002. Now, researchers say HRT is effective and safe for women when administered under the proper clinical guidelines. Moreover, women using HRT from ages 50 to 59 actually had a 30% lower risk of dying of any cause compared to those given a placebo.

While the WHI study was originally hailed as a definitive body of research into women’s health, it looked only at women who were already off hormones for at least 10 years, which automatically put them at a higher risk for cancer and heart disease since endocrine system diminishment increases disease risk.

Moreover, it looked at only one type of estrogen. We now know that each woman should receive a tailored dose of hormones when clinically indicated and have blood levels monitored regularly for optimal results and safety.

Insulin Resistance & Age-Management Science


hand facing up pricking finger to draw blood with glucose meter nearby

While insulin resistance can be a byproduct of hormone changes that occur with age, it’s also possible for it to occur in younger adults. Insulin is the hormone produced by the pancreas which helps glucose in the blood enter cells so it can be used for energy. Under normal circumstances, blood glucose (also known as blood sugar) rises, and the pancreas releases insulin into the blood.

Subsequently, insulin lowers blood sugar to keep it within a healthy range. When the liver, muscles, and fat no longer respond properly to insulin, however, they can no longer take glucose from the blood. The pancreas goes into overdrive as a response, producing more insulin to help glucose reach the cells. Left unaddressed, this leads to prediabetes and potentially type 2 diabetes. One in three U.S. adults has prediabetes.

While being above the age of 45 can increase the risk for insulin resistance, factors such as family history, a sedentary lifestyle, and being overweight or obese also contribute to an individual’s risk. In addition, individuals with metabolic syndrome, a combination of conditions including high blood pressure, excess abdominal fat, and abnormal cholesterol levels, are also more likely to have insulin resistance.

Preventing and addressing insulin resistance is an important pillar of wellness optimization at any age. While insulin resistance in itself typically does not present any symptoms, its subsequent condition, type 2 diabetes, can significantly impact a person’s quality of life.

Science Is The Power Behind Cenegenics


A man and woman sitting near a body of water smiling at each other and having a glass of wine

 At Cenegenics, you can count on progressive, evidence-based solutions for your health, delivered by dedicated clinicians who are specifically trained and certified in wellness optimization and Age Management Medicine. Each of our doctors has completed the mandatory Physician Training & Certification in Age Management Medicine, and only a select few pass through our rigorous training.

Our highly-trained doctors approach each patient’s unique situation by starting with the facts. We begin with a comprehensive evaluation to determine your specific metabolism, endocrine functionality, and overall physiology. Next, we take corrective actions to help your body function at the highest level possible, integrating a synergistic program of nutrition, exercise, nutraceutical supplementation, and hormone optimization, if clinically indicated.

To restore healthy endocrine levels, our doctors use hormone optimization, with the goal of bringing levels to the optimal range based on the patient’s age, medical history, and genetic makeup. This affords each patient the best opportunity for a healthier, more vigorous life.

Optimizing Hormonal Health


A close up of a chess board with 4 pieces left on the board

The endocrine system is complex, relying on communications from various points throughout the body to function. The primary components of the system include: the pituitary gland, pineal glands, thyroid gland, parathyroid glands, adrenal glands, pancreas, and gonads. At Cenegenics, we believe each of these glands must perform in perfect balance to achieve hormonal harmony.

In particular, we concentrate on reducing levels of two major age-promoting and degenerative disease-promoting hormones: insulin and cortisol. Working in concert with nature, we stimulate the body to make its own hormones. We’re vehemently against the use of foreign substances used to mimic hormone activity, and instead supplement with hormones that function as closely as humanly possible to hormones produced by the body.  Hormonal evaluation and relevant therapy, with a conscientious lifestyle management program, sets the course towards:

  • Vitality
  • Better sleep
  • Enhanced libido and sexual health
  • Improved cognitive function
  • Enhanced immune system, and
  • Improved skin tone

Hormones Identified


A lab tech with blue gloves processing vials in a laboratory

As mentioned earlier, the differences between men and women’s need for hormones are quantitative, not qualitative. Both sexes have and require levels of androgens/androgen precursors. Testosterone, estrogen, and progesterone are essential for normal reproductive function. Interestingly, however, all of these hormones can convert into other hormones, depending on the body’s needs. Here, we’ll take a closer look at how each of these hormones works, and how Cenegenics helps patients optimize their levels.

Testosterone

Testosterone isn’t just a sex hormone; it has many other uses including maintaining lean body mass, heart function, and blood pressure control.

In women, testosterone is produced in the ovaries and adrenal gland. If a woman has her ovaries removed, she thus loses more than half of her testosterone abruptly, along with 80% of natural estrogens. Like men, women need adequate testosterone for peak:

In men, testosterone production is initiated in the pituitary gland, deep in the brain. Throughout their 30s, 40s, and 50s, this gland may slow down and stop producing the stimulating luteinizing hormone which triggers the testicles to produce testosterone.

While clinical indicators of declining testosterone may give a care provider the notion that an individual may be an ideal candidate for testosterone replacement, a complete endocrine profile is necessary for creating the most effective testosterone supplementation program. Once therapy begins, follow-up tests must be monitored to ensure safety and effectiveness.

Estrogen

Estrogen also occurs in both men and women, but while men make sufficient estrogen for their needs, women experience depletion during their menopausal years. Estrogen is a powerful antioxidant, and plays an important role in heart valve health, vaginal and bladder tissue elasticity, libido, brain health, and more. There are three naturally occurring estrogens: estradiol, estrone, and estriol. Balance among estrogen levels is key for good health, which is why women should turn to clinicians specializing in HRT for hormone optimization.

Thyroid, Adrenal Steroids & DHEA

Other hormones include the thyroid hormone, which affects metabolic rate and body temperature, as well as adrenal steroids which release cortisol and are critical for life. If these hormones are out of balance, it can lead to immune system impairment, fatigue, blood sugar problems, and fat accumulation, among other issues.

DHEA, on the other hand, is the precursor of testosterone and other hormones. It circulates in the bloodstream, where it can cascade into either estrogen or testosterone, as needed. Cenegenics professionals perform a complete endocrine panel to determine whether any of these hormones could be out of balance.

Human Growth Hormone

Human growth hormone, or hGH, is the master hormone secreted by cells. While it contributes to tissue growth in childhood, it remains essential for other vital functions in adulthood. This master hormone affects all other hormones, organs, and body cells. It’s necessary for repair and restorative abilities at the cellular level.

Yet, hGH therapy is not for everyone, which is why Cenegenics only prescribes it for patients with a proven adult deficiency. For those who are deficient, hGH therapy can increase libido, lean muscle, bone density, skin thickness, exercise capacity, renal blood flow, and general feelings of wellbeing. 

An assessment of not only clinical levels but also deficiencies indicated by symptoms can indicate an adult hGH deficiency. Your Cenegenics physician will help you understand and assess all available information as objectively as possible to help you make an informed decision for your personalized treatment plan.

Wellness Optimization Through Lifestyle Changes 


Couple riding bikes on the beach, both looking out and the woman pointing

Even in patients who may not benefit from hormone regulation, Cenegenics can still provide effective treatments to support optimal functioning and minimized disease risk. Our dedicated staff of wellness optimization clinicians work closely with each patient to identify their specific needs and make tailored recommendations suited to their unique lifestyle.

We understand that many patients have dietary restrictions and preferences, as well as busy schedules which may not be able to accommodate hours-long workout regimens. We also know that compliance is the most important factor in any pursuit to improve wellness. For this reason, we provide accessible yet appropriately challenging fitness prescriptions, along with manageable dietary changes, to empower patients to make changes that will help them feel better, both now and into the future.

With compliance, the results include long-term weight management, reduced risk of metabolic syndrome and the conditions that accompany it, improved energy and libido, and better overall functioning.

Cenegenics & Science Helps You Take Control – In Conclusion


middle-aged man and woman jogging outside

Cenegenics maintains prescribing guidelines for all hormones based on research and evaluation of multiple controlled studies from peer-reviewed journals. We have engaged outside counsel to conduct a review of prescribing guidelines and believe them to be consistent with the law and FDA guidelines. Our evidence-based approach incorporates hormone modulation to help patients regain and maintain metabolic and endocrine functions at the upper end of the normal range, adjusted for the patient’s age, thereby creating the best opportunity for a healthier and more vigorous life.

Regardless of whether a need for HRT is clinically indicated, we provide strategic, individualized wellness optimization programs suited to each patient’s specific needs. Some of the most noteworthy benefits our patients experience with our personalized programs include boosted energy, long-term weight management, enhanced libido, improved cognition, and better sleep.

We also help patients control their risk for serious disease, including heart disease and stroke. We go beyond HRT to help each patient optimize their wellness with nutrition, exercise, and nutraceutical supplementation to facilitate natural hormone production by the body, and only use hormone supplementation as part of our therapeutic approach when clinically indicated.

At Cenegenics, our goal is to inform you about your unique health issues, based on substantiated information uncovered through our extensive Elite Health Evaluation. You’ll understand any weak links in your health and learn about different, effective ways to address them. Our clinicians will also assist you in prioritizing options, since our programs never rely on an all-or-nothing approach.

In other words, you’re in full control of your health, both now and into the future. If you’re ready to start feeling your best, contact your nearest Cenegenics location to learn more.

Next Steps - Our Science-Based Programs Personalized for You 

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

About the Contributor

Rudy Inaba 
Global Director of Nutrition & Exercise

Rudy Inaba is Cenegenics’ Global Director of Nutrition & Exercise. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 20 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.

Middle-aged man, outside, with shirt off looking into the camera doing pushups against a wall)

Testosterone Therapy: Cenegenics vs. Low-T Clinics

The greatest wealth is health.

Virgil

Low testosterone is a widespread concern among many middle-aged men, though issues with hormone imbalances can develop earlier in life, too. As a man ages, his testosterone levels begin to decline. While this important hormone peaks in early adulthood, it starts to drop by roughly 1% per year by the age of 30 or 40. In some cases, men can also have severely low testosterone levels, caused by hypogonadism. [1]

While a gradual decline in testosterone is natural over time, the conditions associated with low testosterone should not simply be written off as natural aspects of aging. Testosterone plays essential roles in a number of key bodily functions. For instance, it helps to maintain fat distribution, bone density, muscle mass and strength, facial and bodily hair, and red blood cell production. It also supports healthy sexual function, and contributes to sex drive and sperm production. [2] Thus, testosterone is far more than just a sex hormone, and it’s critical for supporting overall health in men.

Low testosterone can therefore result in a host of physical and mental symptoms. If you’ve noticed changes in sexual function or other symptoms which you believe could be related to declining testosterone, you may be exploring your treatment options. While testosterone therapy is a safe and effective treatment for many men, it demands the professional care and continual oversight from medical experts. As such, not just any approach to testosterone therapy will do. To help you reach an informed decision as you research your options, find out what sets Cenegenics apart from low-T clinics below. 

What Is Testosterone Therapy?


picture of molecular compound for testosterone on a blue background

Testosterone therapy is a widely used treatment to address low testosterone levels in men. Clinically deficient levels of testosterone appear in:

  • 20% of men over 60
  • 30% of men over 70
  • 50% of men over 80 [3]

Symptoms of Testosterone Deficiency

As men age, the testicles produce less testosterone, and the increase of the sex hormone binding globulin takes place. Together, these factors decrease bioavailable testosterone, which can have a negative effect on a man’s overall wellbeing. For instance, the symptoms of low testosterone can be seen across a number of key areas, such as:

  • Physical: The physical symptoms of low testosterone include declining muscle and bone mass, fatigue, and increased body fat. Decrease in beard and body hair growth, development of breast tissue, and infertility may also occur.
  • Mental: Men with low testosterone may experience cognitive decline including concentration challenges, reduced self-confidence, and depression.
  • Sexual: A decrease in testosterone can lead to reduced libido, fewer spontaneous erections, and difficulty maintaining an erection. [4]

In some cases, men exhibiting these symptoms may be good candidates for testosterone therapy. This treatment is available in a number of forms, including gels, patches, and injections.

While there have been some rumors about potential risks associated with testosterone therapy, the treatment is safe and effective when used in appropriate candidates and as part of a comprehensive health optimization program. For instance, although rumors initially said otherwise, research in the Mayo Clinic Proceedings indicates that evidence does not support an increased risk of cardiovascular events or prostate cancer with testosterone therapy. [5]

Benefits of Testosterone Therapy

When a need for testosterone replacement has been clinically indicated, the benefits of this treatment can span far and wide. For example, testosterone therapy can go beyond addressing the symptoms of low testosterone by increasing:

Testosterone therapy can actually deliver benefits such as cardioprotective effects. [6] Moreover, hormone therapy has actually been shown to decrease mortality in men with low levels of testosterone. [7] And, even men with lower levels of testosterone who still fall into medically-defined “normal” ranges may still benefit from hormone therapy if they display symptoms of low testosterone. [8]

Yet, as with any type of medical treatment, it’s critical to seek out medical expertise to ensure you’re receiving the highest quality of care.

What Are Low-T Clinics?


Vial of a yellowish substance with a syringe sticking into the top of the vial

The development of low-testosterone clinics, or low-T clinics, has become rampant in recent years. You’re likely to find hundreds of options to choose from if you’re simply seeking testosterone replacement, which is the principal solution offered by these centers. Many men are drawn to the promises set forth by these clinics, such as quick results.

The trouble is that effectively treating the symptoms associated with low testosterone (and doing so safely) demands a complete approach to overall health and wellness. Nonetheless, the primary focus of these clinics is testosterone replacement. For patients, however, overlooking the other aspects of health that could be contributing to symptoms can cause them to lose out on key areas of opportunity to truly feel their best.  

Cenegenics Is Vastly Different than Low-T Clinics


Picture of DEXA scan and bone density test results

Cenegenics is a leader in wellness optimization and preventive care and goes far beyond testosterone therapy alone. We help people feel their best with proven solutions and a patient-centric approach in which individualized care is given and modified as outcomes are reached and goals evolve. Find out how we’re different from low-T clinics here.

An All-Encompassing Approach to Testosterone Therapy


A man with a shirt off and a VO2 Max mask on while he exercises

Unlike low-T clinics which focus exclusively on testosterone therapy, Cenegenics treats the entire patient. Our programs start with an Elite Health Evaluation, which allows our physicians to look for any indicators of underlying health conditions that could be contributing to symptoms like:

Because cardiovascular disease is the leading cause of death in the U.S., our Elite Health Evaluation is especially focused on identifying patients’ cardiovascular risk. In addition to physical exams and health history screening, our patients undergo carotid artery ultrasounds, ECGs, and advanced blood testing, if needed. [9]

While optimizing hormone levels is critical to helping men with low levels feel their best, it’s only one piece of the puzzle. For example, exercise is essential reducing the risk of serious disease, including type 2 diabetes, many types of cancer, and stroke, among others. [10] Cenegenics focuses on addressing not only the symptoms of low testosterone, but also improving health across the realms of sleep, cognition, weight management, libido, and energy levels.

Beyond simply bringing our patients within “normal” ranges, we give them the tools needed to support a lifetime of feeling their best, through tactics such as disease prevention and targeting optimal health levels. Thus, in concert with hormone therapy administered when clinically indicated.

Cenegenics offers nutrition, exercise, and sleep prescriptions that can produce the highest quality of results for patients. As a result, patients may experience not only improved sex drive, muscle mass, and other byproducts of hormone optimization, but also results such as long-term weight management, improved sleep, and better cognition. After all, without strong overall wellness, testosterone therapy is of little value.

Superior Expertise in Testosterone Therapy and More


A group of executives standing looking toward the camera smiling. There are 3 men and 2 women, all dressed professionally

In many low-T clinics, physician assistants or nurse practitioners act as patients’ primary caregivers. While these professionals certainly have their place in medical practice, testosterone therapy demands expertise from physicians who are trained in health optimization and hormone therapy.

A one-size-fits-all approach simply won’t work for treating hormone imbalances. Instead, physicians must analyze the in-depth lab reports and make treatment decisions based on factors such as the patient’s sex hormone panel. In many low-T clinics, this takes place once – at the start of the patient’s treatment.

At Cenegenics, our physicians continuously review panels to look at how the hormones are affecting inflammatory markers, kidney and liver function, and lipid and carbohydrate metabolism. This is essential, since hormone therapy can have widespread effects across the body’s systems. By monitoring results closely, our physicians ensure any necessary adjustments to treatments are made long before they pose any risk to patient health.

Patient Convenience and Optimal Care


A middle-aged man outside jogging with arms raised and smiling as if celebrating

In addition to our comprehensive approach and our clinical team’s unwavering attention to detail, patients can also enjoy a number of convenient features when choosing Cenegenics. For example, we never outsource services such as lab work, diagnostic testing, clinical support, pharmacy items, or nutraceuticals. This means your entire wellness program is managed internally through Cenegenics.

As a result, you won’t have to wait at lab offices or visit multiple facilities for diagnostics. You’ll also receive ongoing support from our onsite staff, call center, and remote health coaches. Our team comprises phlebotomists, exercise physiologists, and nutrition experts, as well as physicians who have completed specialized age management training. Cenegenics patients have access to care from all of these experts to ensure a well-rounded approach to their health.

To support a better patient experience, you’ll also receive customized, efficaciously-dosed pharmacy items directly to your door, when needed. We never use poor potency, low-quality retail materials, as we believe the quality of treatment corresponds directly with the quality of results.

All Testosterone Therapy is Not Equal - In Conclusion 


Two middle-aged men, one in a pink shirt and one in a light blue shirt, on bicycles smiling, looking into the camera

Testosterone therapy is a viable solution for many men who have low levels, but it’s only one component in optimizing your quality of life and achieving disease prevention. When it comes to something as important as your health, “quick and easy” is never the way to go. Instead, to feel better both now and years into the future, you must seek out expertise and a comprehensive approach that allows you to improve across every possible facet of health. And, you won’t find those benefits at any typical low-T clinic.

If you’re interested in finding out how Cenegenics can help you achieve hormone optimization along with countless other wellness outcomes, contact your nearest location to schedule a consultation. 

Next Steps: Learn How Testosterone Therapy May Be Right For You

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

About the Author

Raymond Ishman, M.D.
President of Cenegenics Philadelphia 

Dr. Ishman focused on a career in emergency medicine, eventually becoming board certified. After nearly 20 years in the emergency room, Dr. Ishman shifted his focus back to primary care and preventive medicine. His goals are to keep patients well and prevent disease, rather than trying to deal with full-blown medical problems that could be prevented. In other words, keeping patients out of the emergency room.

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] Testoesterone therapy: Potential benefits and risks as you age, Mayo Clinic Staff. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728

[2] mayoclinic.com; see above.

[3] Risks of Testosterone replacement therapy in men; Osterber, E. Charles, Bernie, Aaron M., and Ramasamy, Ranjith.  Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897047/

[4] Testosterone therapy: Potential benefits and risks as you age. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728.

[5] ncbi.nlm.nih.gov; see above.

[6] ncbi.nlm.nih.gov; see above.

[7] Long-Term Testosterone Therapy Improves Cardiometabolic Function and Reduces Risk of Cardiovascular Disease in Men with Hypogonadism: A Real-Life Observational Registry Study Setting Comparing Treated & Untreated (Control) Groups;  US National Library of Medicine.  Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/28421834

[8] ncbi.nlm.nih.gov; see above.

[9] Cardiovascular Diseases, Retrieved from: https://www.webmd.com/heart-disease/guide/diseases-cardiovascular#1

[10] Exercise: 7 benefits of regular physical activity. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

picture of chamomile flowers, a bowl of raspberries, apples, a small container with milk, and a plate of cookies on a wooden table

Food Allergy Testing: What Is It & Should You Consider It?

Let food be thy medicine, thy medicine shall be thy food.

Hippocrates

The food we eat is supposed to make us feel good. It should fuel our bodies and provide us with the energy we need to perform and function well. Yet, while we know the importance of making sound nutritional choices, we often know less about how reactions to certain foods can affect both our immediate and long-term health.

In the case of food allergies, you may already know which food(s) result in an adverse reaction. Food sensitivities, on the other hand, are much more difficult to pinpoint. Nonetheless, understanding both food sensitivities and allergies is critical to maintaining wellness. Fortunately, food allergy testing is available to help you learn more about the foods your body tolerates poorly. Find out more below.

What Is Food Allergy Testing? 


Birdseye view of a white marble table of breakfast food including waffles, oatmeal, fruit, a jar of honey, a container of cream, eggs, coffee, water, etc. Including a small bunch of green lilacs

Food allergies can be challenging to understand. There tends to be confusion around food allergies and food sensitivities because the phrase is largely used to describe both true allergic reaction to foods, as well as adverse reactions that are nonallergic. These are also called food sensitivities or intolerances.

Food Allergies vs. Food Sensitivities

  • Allergic reactions occur when symptoms arise within seconds to hours after ingesting the trigger food. These symptoms may including wheezing, coughing, tingling of the feet and hands, tightening of the throat, abdominal cramping, nausea, and diarrhea. In extreme cases, anaphylaxis can occur. Some foods commonly known to produce allergic reactions include soy, wheat, peanuts, shellfish, milk, eggs, and tree nuts.
  • Food sensitivities, on the other hand, can be tolerated without life-threatening complications but will still produce uncomfortable symptoms that can occur within 72 hours of exposure. Sensitivities are caused by an immune response which is mediated by the IgG antibody. This is the largest circulating antibody in the human immune system, and can pass from mother to child via the placenta.[1] MSG and gluten are also known for producing sensitivities. Allergies and sensitivities are both immunologic responses, one immediate/hypersensitivity, the other delayed.

The Importance of Food Allergy Testing 


A man in a blue shirt with a headache working on a laptop

In many cases, individuals know they have food allergies and are aware of which foods they must cut out from their diets. While young children may eventually grow out of allergies to milk or other foods, some allergies are lifelong.

In the case of food sensitivities, however, issues can go unidentified for many years. Since we expose ourselves to so many different types of foods with multiple ingredients that undergo complex processing, pinpointing a sensitivity to a specific food isn’t simple. Yet, adverse reactions to foods are surprisingly common, with as many as one-fifth of the population experiencing at least one food sensitivity. [2]

If sensitivities just produce some uncomfortable symptoms, what’s the harm in continuing to eat the offending foods? After all, symptoms will pass with time.

It turns out that food sensitivities are actually critically important to address. Many of the foods we include regularly in our diets could unknowingly be causing or contributing to serious health problems.

Unidentified sensitivities can contribute to a host of chronic ailments, including rheumatoid arthritis, irritable bowel syndrome, autism, ADHD, eczema, headaches, ear infections, insomnia, and gut malabsorption. And, they may also be caused by underlying factors that pose further risks to your health, such as stress, infections, artificial preservatives, additives, antibiotics, molds, and pollutants. Clearly, food sensitivities demand much more attention than we’ve given them in the past. 

Additives in Food Can Cause Reactions

There are thousands of additives used throughout the food industry, some of which are known to produce adverse reactions. These include:

  • Nitrates: Commonly found in processed meats, nitrates produce skin rashes and itching in some individuals.
  • MSG (monosodium glutamate): Experts have long warned against this flavor enhancer, which has been linked to headaches.
  • Sulfites: Found in many wines, sulfites both enhance flavor and preserve food. They can cause hives, asthma, wheezing, and allergic rhinitis. In fact, in 1987, the U.S. even required wine companies to note the additive in their labels for sulfites of more than 10 parts per million.
  • Colorings: Red and yellow colorings are notorious for producing reactions. [3]

Of course, there are many more ingredients and foods which can cause both food allergies and sensitivities.

Who’s a Good Candidate for Food Allergy Testing?


A group of people with drinks toasting and laughing together

Being that 20% of people are allergic or sensitive to at least one food, food allergy testing is a good idea for everyone. With that being said, there are certain populations who may face an increased risk for food allergies or sensitivities. Factors that indicate a clear need for food allergy testing include:

  • A family history of food allergies
  • Having other known food allergies
  • Experiencing other allergies, including hay fever or eczema
  • Asthma [4]

In addition, anyone who has experienced adverse reactions after eating certain foods should be tested for food allergies and sensitivities. These reactions could include:

  • Skin symptoms, such as rash, hives, tingling, redness, and itching
  • Digestive issues, such as abdominal pain and diarrhea
  • Respiratory issues, such as coughing, wheezing, tightness in the chest, and nasal congestion

People with food sensitivities may experience hard-to-trace symptoms, such as headaches, irritability, and nervousness. Because such symptoms are often attributed to other conditions or brushed aside as normal phenomena, many cases often go undiagnosed. If you have any suspicions that you could have a sensitivity to food, it’s important for both your immediate health and your future wellness to get tested.

Types of Testing That Are Available


Blood test vials in a laboratory being processed by a technician with purple gloves

There are a few different types of food allergy testing available. Before your physician is able to recommend a specific method for you, they may first ask a few questions to better understand what could be causing your reactions, such as:

  • What types of symptoms do you have?
  • How long after eating do symptoms typically occur?
  • How often do you experience reactions?
  • Are you taking any medications?
  • Do you notice symptoms after eating a specific type of food?

Additionally, they may ask you to provide general information about your diet, family history, and your living and work environment. Plus, you may be asked to keep a diary and track the foods you consume along with the symptoms you notice and when they appear. This information can help clinicians pinpoint which foods are producing adverse reactions, and what can be done to mitigate their effects. If it’s deemed that you could have a food allergy or sensitivity, they’ll use one of the following methods to test for them.

Food Allergy & Sensitivity Tests

Both sensitivities and allergies are abnormal responses to foods spurred by the immune system in the via immunoglobulins (IgE, IgG, and IgA). Specific IgE tests can be given which commonly test for up to 25 different foods known to cause allergies. IgG and IgA tests may also be performed to test for sensitives to foods common in the typical western diet (up to 184 foods.)

These include specific grains, nuts, types of produce, and even beverages, such as tea. Depending on your symptoms, these blood tests are the preferred tests here at Cenegenics as they can very specifically pinpoint food allergies as well as sensitivities.

In some cases, skin prick tests may also be used to determine reactions to different foods. In these tests, the skin is pricked with a small needle which allows the substance to penetrate beneath. When an allergic reaction takes place, a small pump will be produced. Skin prick tests are not always recommended, however, because they’re not 100% accurate. [5] While some clinicians may use this method of testing, Cenegenics does not.

Yeast & Intestinal Immunity Tests

With food sensitivities, a disturbance of the intestinal microbiome may occur, known as gut dysbiosis. Over the short term, gut dysbiosis is known to produce symptoms like bad breath, nausea, constipation, bloating, and diarrhea. Over the long term, it could contribute to:

Gut dysbiosis may also potential increased risk for serious diseases such as:

Yeast and immunity tests can be used to pinpoint the causes of gut dysbiosis. These tests look for specific inflammatory markers commonly seen in conditions such as rheumatoid arthritis and thyroid conditions, among others. Specifically, Cenegenics utilizes the H. Pylori as well as the Candida profile testing.

Environmental Allergy Tests

outdoor image of flowering trees and green foliage

Although food allergies are fairly common, diet isn’t always the cause for chronic symptoms. In some cases, environmental factors such as exposure to allergy triggers may be contributing to issues such as headaches, fatigue, and other hard-to-trace symptoms. Tests such as mold tests can help to uncover irritants or even toxic exposures, and Cenegenics offers this test in addition to the other mentioned food allergy and sensitivity tests. 

Elimination Diet

Elimination or exclusion diets are useful for identifying food sensitivities. In this approach, the individual removes suspected food(s) for a set period of time ranging from two weeks to two months. If the symptoms disappear after the food is removed, it can be deduced that the specific food was indeed the culprit.

This may be further confirmed by the return of symptoms if the food is reintroduced. While our physicians are not opposed to this method, food allergies and sensitivities can more easily be pinpointed by the blood tests previously mentioned.

Food Allergy Testing Could Change Your Health & Change Your Life - In Conclusion


Wooden table with different foods, vegetables, fruit, dates, and dips, in white bowls and plates

Our eating patterns are often complex, which can make it difficult to determine whether chronic symptoms could be attributed to specific foods. Through allergy testing, clinicians can uncover the food allergies and sensitivities that may cause you discomfort and impact your long-term health.

After your initial Elite Health Evaluation, if our physicians feel that there is reason to believe you may be experiencing the symptoms of a food allergy and/or sensitivity, additional tests as mentioned above can be ordered and run at an additional cost. This allows us to determine whether there are any foods you should avoid which may react adversely with your genetic makeup.

We can then provide tailored nutrition recommendations to help promote ongoing optimal health. If you’re interested in finding out more, contact your nearest location to inquire about our exclusive elite health evaluations.

Next Steps to Discovering Your Food Allergies & Sensitivities

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

About the Contributor

Rudy Inaba 
Global Director of Nutrition & Exercise

Rudy Inaba is Cenegenics’ Global Director of Nutrition & Exercise. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 20 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] Is It A Food Allergy or Sensitivity?, Retrieved from https://foodallergy.com/allergy-immunology/food-allergies/

[2] Foodallergy.com; see above.

[3] Medical News Today - Food Additives and Intolerance, Retrieved from https://www.medicalnewstoday.com/articles/263965.php#intolerance_additives

[4] Medline Plus – Food Allergy Testing, What is Food Allergy Testing? Retrieved from https://medlineplus.gov/lab-tests/food-allergy-testing/

[5] Medical News Today; see above.

[6] healthline – What Causes Dysbiosis and How Is It Treated?, Retrieved from https://www.healthline.com/health/digestive-health/dysbiosis#complications

Mature man and woman outside, smiling and looking into the distance

6 Healthy Habits to Practice Every Day

We are what we repeatedly do. Excellence, then,

is not an act, but a habit.

Will Durant

If you’re like most people, your day moves quickly. It can be challenging to squeeze in all of your most pressing responsibilities during jam-packed weekdays, let alone make time for your health. Hours tend to move by as you stay firmly planted in your desk chair. By the time you do glance at the clock, you might figure that it’s best to simply stay put and finish the task at hand.

You’re not alone in this approach – in fact, it’s the same habit most individuals fall into. For most of us, productivity takes precedence over our own health and wellbeing. Thus, by the time you clock out for the day, you find yourself with an aching back, stiff hips, and throbbing shoulders. Your nutrition may have consisted of whatever you had time to reheat and a sip of water here or there. Unsurprisingly, your energy is zapped.

For those of us who are dedicated to our jobs, family responsibilities, or other tasks that take up most of our day, it can be tempting to put wellness on the backburner. Yet, our health deserves just as much attention as these other priorities. You might even say that it deserves more attention, because without your health, there’s no way to be productive.

6 Healthy Habits to Practice Daily


You can benefit from scheduling healthy habits into your daily routine – just as you would any other task. In doing so, you may be able to prevent chronic issues like aches and pains, depleted energy, and even disease risk. Add the following tricks to your day and you’ll feel benefits both immediately and over the long term.

1. Have Protein 3 Times a Day

Food on 2 cutting boards, including fried eggs, tomatoes, lettuce, with a fork and knife sitting on a wooden table

Protein is found in virtually every aspect of your body, from muscle and bone tissue to your skin and hair. It’s the foundation of the enzymes which power critical chemical reactions in the body, along with the hemoglobin that transports oxygen. This nutrient consists of at least 20 different amino acids, many of which must come from food. [1]

The National Academy of Medicine recommends roughly 7 grams of protein for every 20 pounds of body weight. [2] Unfortunately, the standard American diet tends to prioritize carbohydrates and nutritionally poor foods over healthy protein sources.

Thus, to begin optimizing your health, one simple healthy habit to adopt is to eat protein three times a day. This could include eggs at breakfast, a protein shake for a snack, lean chicken on a salad during lunch, or a serving of fish or another lean protein at dinner.

2. Eat AT LEAST 2 Servings of Vegetables Each Day

Vegetables being splashed in water including cucumbers, tomatoes, lettuce and parsley

While macronutrients like protein are important for optimizing health, your body also needs micronutrients to perform its best. Vegetables are an excellent source of vitamins and minerals, and many are also low in calories. For this reason, you should be eating at least two servings each day.

Two servings may sound like a lot, but there are many simple ways to incorporate more vegetables into each of your meals. For example:

  • Add peppers, spinach, or onions to an omelet for a veggie-packed breakfast.
  • Have a crisp salad with a variety of greens such as kale, spinach, or spring mix for lunch. To get even more vegetables in one meal, add carrot shreds, cabbage, cucumber, or tomatoes.
  • Grill, bake, or roast vegetables with olive oil, lemon, and garlic for a healthy side to your protein at dinner.

3. Have 1-2 Fruits a Day

baskets of berries including raspberries, blackberries, blueberries, and strawberries

Like vegetables, fruits are great sources of vitamins. They’re also high in fiber, which aids in blood sugar regulation and helps to control hunger. Fiber has also been shown to reduce the risk of serious diseases, such as diabetes, heart disease, and diverticular disease. [2]

Having just one to two fruit servings each day is simple: just add an apple, orange, or pear to your breakfast, or make it a mid-morning snack.

4. Drink plenty of water

a clear mug of water with lime and a mint sprig in it with small daisies and strawberries sitting on the table next to it

Water is critical to survival and makes up roughly 60% of your body weight. It’s responsible for waste removal, temperature regulation, tissue protection, and joint lubrication. Even slight dehydration can zap your energy. [3]

It’s therefore critical that you get enough water each day. A great rule of thumb is to drink ½ your body weight in ounces of water each day. If you find yourself coming up short, set a timer on your phone to get up from your desk and head to the kitchen to fill up your glass or bottle. You can also look for an app that will send you timely reminders to keep drinking water.

5. Move every few hours

a mature smiling man standing outside stretching to the left

Speaking of timers, you might also set up a reminder to move often throughout the day. Sedentary lifestyles have been associated with:

Luckily, you can offset the dangers of sitting with some simple lifestyle changes. Start moving at work by getting out of your chair and stretching at least once every hour. Try standing while you’re talking on the phone, and walk to a coworker’s office instead of emailing them.

Take the stairs whenever possible, and use your lunch hour to take walks outside or around the building. You can even incorporate short bursts of strength or cardio exercises into your day, such as jumping jacks or planks.

6. Breathe deeply for 10 minutes

A woman outside looking toward the sun and with her arms outstretched

When possible, take 10 minutes to yourself to practice deep diaphragmatic breathing. Try to practice this either outside or in a quiet space. Take eight to ten deep breaths in through the nose, filling the stomach, then release slowly through the mouth. Doing so will reduce your blood pressure and bring your heart rate down, helping you to combat any stress you may be experiencing.

Adding Healthy Habits to Your Daily Routine - In Conclusion


Man and woman dressed in all white holding hands and walking on the beach smiling at each other

As you can see, you don’t need to revamp your entire daily routine to become healthier. Instead, small healthy habits, that interpret into healthy living, can be worked into even the busiest of schedules to deliver major wellness benefits.

Of course, your needs and lifestyle may look different from the next person’s. For this reason, your Cenegenics clinical team can work with you to design a program that optimizes your wellness without compromising your routine. To find out more about how our specialists can help you boost both your immediate and long-term health, contact your nearest Cenegenics location today.

Every Journey Starts with a Single Step - Next Steps