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Variety of vitamin pills in wooden spoon on white background with green leaves

How to Boost Your Immune System with Supplements

“The modern diet is grossly deficient in hundreds of important plant-derived immunity-building compounds which makes us highly vulnerable to viruses, infections and disease.”

Joel Fuhrman, MD

Whether it’s flu season or the midst of the COVID-19 pandemic, there are many reasons why it’s important to foster immune resilience. A measure of the body’s ability to handle an attack, immune resilience can vary significantly based on factors like current health and nutrition. As you might imagine, the stronger the immune system is, the greater its odds of effectively fighting off any virus.

Fortunately, there are several things you can do to start strengthening your immune system right now. For instance, vitamin D supplements have been shown to reduce influenza mortality rates, especially in elderly individuals. Some experts have even speculated that it can play an important role in enhancing resistance — perhaps even as effectively as a flu shot. [1]

At Cenegenics, we have pioneered the medical specialty of age management medicine. We therefore believe in supporting a healthy immune system in our patients of all ages to help improve their resistance to illness of any kind. For this reason, we take a highly scientific approach to getting the body tuned at the cellular level, prompting ideal functioning. Oftentimes, this includes introducing a supplement regimen. Discover our take on how to boost your immune system with supplements below.

How Gut Health Enhances Your Immune System


When it comes to boosting your immune system, the importance of gut health cannot be overstated. There is significant interaction between gut bacteria and the immune system. While researchers are still studying this interplay, it’s apparent that the ecology of the gut can either help or hinder disease prevention. [2]

To that end, it’s critical to continue promoting a healthy population of gut microflora by eating a variety of nutrient-rich foods while avoiding processed foods. Aside from practicing sound nutrition, however, you can further boost your immune system with probiotics. These supplements provide the body with a healthy dose of “good” bacteria and have been shown to mediate immunoregulatory effects. In fact, they’ve shown therapeutic potential for not only chronic conditions such as allergies and eczema, but also viral infections. [3] While you can take probiotic supplements, you can also explore dietary sources, including fermented foods such as sauerkraut or kimchee.

In addition, you might also consider taking prebiotics. While probiotics are beneficial bacteria, prebiotics help to promote the development of the good bacteria that already exists in your microbiome. These, too, have been shown to stimulate the immune system. [4]

Finally, to further promote gut health, avoid any triggering foods if you have a food allergy or intolerance. For many individuals, grain and dairy sensitivities may require some extra attention.

Beneficial Supplements for Ideal Immune Heath


Young female doctor or nurse holding a yellow transparent pill in hand. Doctor presents a new medicine to a patient.

Beyond promoting gut health, you can also boost your immune system across the entire body by taking supplements. Here are a few to consider:

  • Vitamin D3: This vitamin modulates both the innate and adaptive immune responses in the body. You can only take in vitamin D through your skin (via sunlight), from diet, and from supplements. A deficiency in vitamin D is associated with an increased susceptibility to infection. [5] Vitamin K2 is often paired with vitamin D3. While vitamin D ensures proper calcium absorption, K2 directs it to the bones instead of the arteries, where issues such as calcification could otherwise occur.
  • Andrographis: This powerful herb has compounds known as andrographolides which appear to have antioxidant, antiviral, and anti-inflammatory properties. [6]
  • Beta-Glucan: Found naturally in yeast, some cereal grains, and certain mushrooms, beta-glucans are polysaccharides which have been linked to improvements in immunity, blood sugar management, and cholesterol. [7]
  • Green Tea Extract & L-Theanine Blend: L-theanine is an amino acid found in green tea leaves which has been linked to immune-boosting benefits, such as decreased incidence of upper respiratory tract infections and improvements in gastrointestinal inflammation. [8]
  • Elderberry: Hailed as a natural way to boost the immune system during flu seasons, this plant has been used to combat upper respiratory infections and strengthen immunity for centuries. [9]
  • Arthricor Olive Extract: Olive leaf extract has anti-inflammatory, antibacterial, antimicrobial, antioxidant, and immune-stimulating properties, making it a powerful therapy for the prevention and treatment of infections. [10]
  • Vitamin C: Vitamin C intake is essential to immune function. Your body can’t produce or store vitamin C, but a lack of the nutrient could make you more susceptible to illness. [11]

The Importance of Immune Resilience - In Conclusion


Whether it’s an outbreak of a novel illness or the height of cold and flu season, hearing reports of thousands falling ill can be alarming. Yet, the goal for staying healthy should always be preparation, not panic.

Cenegenics patients already have an advantage over their peers when it comes to immune resilience. Through tactics like individualized nutraceutical recommendations, our doctors prioritize immune function and help to reverse the biological age of patients by rebalancing the body to where it was in their 20s and 30s. Within just 30 to 60 days on the program, patients begin to feel dramatically different. In fact, many of our patients are doctors and their families who trust in our physicians to help them achieve the best line of defense against illness: optimized health at every age. Find out what they’re saying about their experience with the program by visiting our Cenegenics review page.

If you’re ready to discover how we can help you boost your wellness, want to inquire about Cenegenics cost, or are ready to schedule your Elite Health Evaluation, contact your nearest Cenegenics location today.

Next Steps – Strengthen your Immune System

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] Vitamin D and Influenza—Prevention or Therapy? Gruber-Bzura. National Institutes of Health. Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121423/

[2] The Gut: Where Bacteria and Immune System Meet. Fields. The Johns Hopkins University, Johns Hopkins Hospital, and Johns Hopkins Health System. Derived from: https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet

[3] Probiotics and immune health. Yan, Fan and Polk, D.B. National Institutes of Health. Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/

[4] Effects of prebiotics on immune system and cytokine expression. Shokryazdan,  Faseleh, Jahromi M, Navidshad, B, and Liang, JB. National Institutes of Health. Derived from: https://www.ncbi.nlm.nih.gov/pubmed/27704207

[5] Vitamin D and the Immune System. Aranow, Cynthia, MD. National Institutes of Health. Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

[6] The Health Benefits of Andrographis. Wong, Cathy and Fogoros, Richard MD. Very Well Health. Derived from: https://www.verywellhealth.com/can-andrographis-boost-immune-function-89538

[7] The Health Benefits of Beta-Glucan. Wong, Cathy and Fogoros, Richard MD. Very Well Health. Derived from: https://www.verywellhealth.com/the-benefits-of-beta-glucan-89418

[8] l-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion. Williams, Jackson, Kellett, Jane, Roach, Paul Daniel, McKune, Andrew Mello, Duane, Jackson, Thomas and Naumovski, Nenad. MDPI. Derived from:  https://www.mdpi.com/2306-5710/2/2/13/htm

[9] Elderberry: A Natural Way to Boost Immunity During Cold and Flu Season? Health Essentials. Derived from: https://health.clevelandclinic.org/elderberry-a-natural-way-to-boost-immunity-during-cold-and-flu-season/

[10] The Health Benefits of Olive Leaf Extract. Wong, Cathy and Fogoros, Richard MD. Very Well Health. Derived from: https://www.verywellhealth.com/the-benefits-of-olive-leaf-extract-89489

[11] 3 Vitamins That Are Best for Boosting Your Immunity. Cleveland Clinic. Derived from: https://health.clevelandclinic.org/3-vitamins-best-boosting-immunity/

Doctor holding in hand Immune System

Immune System: An In-Depth Look into the Key Components

“Optimal functioning of the immune system, it turns out, is dependent upon feeling good.”           

Marcey Shapiro

Your immune system is your body’s natural defense against illness, and it also kicks in to lead charge over the healing process when you become injured. While we are born with many natural tools that support immune function, we can also strengthen it with tactics such as strategic lifestyle habits.

As the team which has pioneered the medical specialty of age management medicine, Cenegenics is committed to helping patients do everything they can to stay protected against serious illness. For this reason, we take a highly scientific approach to perfectly tuning the body at the cellular level, optimizing overall functioning, including the immune system. Find out more about how your immune system works below and what you can do to make it even stronger.

How Does the Immune System Work?


The core role of the immune system is to prevent against or control infections. It can differentiate among healthy cells and those that pose a threat with the ability to recognize danger-associated molecular patterns (DAMPs). These cells may be dangerous due to infection or other types of damage, such as cancer. Infections, including viruses, also release signals called pathogen-associated molecular patterns (PAMPs), which the immune system recognizes as well.

At the first sign of these issues, the immune system responds to combat the illness or other damage-causing agents. If it can’t activate properly, issues like infection occur. Yet, issues also develop if the immune system is activated when it shouldn’t be, as seen in conditions such as autoimmune disorders and allergies. The immune system must therefore function optimally to maintain health. [1]

Key Components of the Immune System


The immune system is complex and far-reaching, encompassing many different cell types which each have a specific role. With that being said, every immune cell originates from precursors in bone marrow and ultimately develops into a mature cell through changes which take place throughout the body. Here are the key players in the body’s immunity:

  • Skin: The first barrier against harmful agents, skin cells create antimicrobial proteins. Each layer of skin has its own specific set of immune cells.
  • Bone marrow: Stem cells, the powerful cells which can give rise to various cell types, are found within the bone marrow. The common myeloid progenitor stem cell can transform into innate immune cells, which act as the first-line response system against infection. Common lymphoid progenitor stem cells, on the other hand, give rise to adaptive immune cells, including B cells and T cells, which create responses to microbes which the body has encountered in the past.
  • Bloodstream: Immune cells travel via the bloodstream, staying on the lookout for issues. Physicians use blood drawings to look for white blood cells (immune cells), which can provide insights into overall immune system health.
  • Thymus: A small, specialized organ located in the upper chest, the thymus is the maturation site for T cells.
  • Lymphatic system: A system through which tissues and the bloodstream communicate, the lymphatic system features lymphoid organs, vessels, and tissues. Immune cells flow through the lymphatic system to meet in the lymph nodes, which have multiple locations throughout the body. In this central hub, immune cells share information, such as the recognition of a microbe, which can trigger a response of activation and replication.
  • Spleen: The spleen enriches immune cells, and if pathogens are present in the blood, they will activate in this key organ, which is located behind the stomach.
  • Mucosal tissue: Mucosal tissue in areas such as the respiratory tract and intestines house specialized immune hubs. The gut, for example, is home to Peyer’s patches, where immune cells assess samples to look for pathogens. [2]

What Can Affect Your Immune System?


In certain individuals, the immune system doesn’t work properly due to an immune system disorder. There are several factors that can impact immune system functionality, including:

  • Primary immune deficiency: a person is born with a weakened immune system
  • Acquired immune deficiency: a person gets a disease that weakens the immune system, such as HIV or hepatitis C [3]
  • Allergic reaction: an individual’s immune system overreacts, as seen in food and seasonal allergies
  • Autoimmune disease: the immune system turns against someone, as seen in rheumatoid arthritis [4]

Under normal circumstances, the immune system responds to issues like injuries and illness through acute inflammation. The blood vessels dilate, resulting in redness and swelling, so that white blood cells can swarm the affected area and promote healing. The damaged tissue releases cytokines, or emergency signals, which recruit immune cells, hormones, and nutrients to address the issue. As healing takes place, the acute inflammation fades.

Yet, if inflammation lasts too long or occurs when it’s not needed, chronic inflammation ensues. Also known as persistent, low-grade inflammation, chronic inflammation may have long-term effects throughout the whole body. It results in a consistent, low levels of inflammation which are detected by increases in system markers in the blood. Systemic inflammation has been linked to heart disease, stroke, and autoimmune conditions such as lupus. [5]

Aside from medical issues that prevent the immune system from working as it should, there are several other factors that impact immune system functionality and potentially trigger chronic inflammation, such as:

  • Stress: Researchers suspect chronic stress, spurring from issues such as relationships and work, can take its toll on the immune system, potentially contributing to issues like heart disease over time.
  • Diet: Like other systems in your body, the immune system requires sound nutrition to function well. Experts have witnessed altered immune system responses in test subjects with micronutrient deficiencies, suggesting an important link between diet and immune system health. This link appears to be particularly strong in older adults. [6]
  • Sedentary lifestyle: Neglecting physical activity and sitting too much can impede your body’s ability to fight infection. Inactivity has been shown to impair the immune system and lead to inflammation and chronic illness. [7]
  • Alcohol: Excessive drinking can impair the immune system’s ability to respond to pathogens. A major metabolite of alcohol, acetaldehyde, appears to impact the lungs’ ciliary function, leaving individuals more susceptible to bacterial and viral infections. [8]
  • Nicotine: Smoking both traditional and e-cigarettes increases cortisol levels and restricts the formation and response of B and T cells. [9]

Fortunately, just as there are many lifestyle factors that can impede immunity, there are also ways you can adjust your habits to boost your immune system.

Strengthen Your Immune System


Futuristic immune system protection with glowing low polygonal shield, virus and bacteria cells.

While your body already has lines of defense in place to ward off illness, you can still strengthen the immune system with the following simple practices.

  • Get ample sleep. Lack of sleep interferes with the production of white blood cells, so aim for at least 7 hours per night. [10]
  • Eat a nutritious diet. Give your body the nutrients it needs by incorporating plenty of fruits and vegetables, lean protein, and healthy fats into your meals.
  • Perform moderate, regular exercise. Strenuous exercise practiced on an ongoing basis can exhaust the body, leaving it more susceptible to infection. [11] Instead, stick with consistent, moderate physical activity, which reduces your risk of catching viruses. [12]
  • Find healthy stress management practices. Develop relaxation techniques, such as taking a walk, meditating, or journaling, to alleviate cortisol-inducing stress. 
  • Practice good hygiene. One of the simplest but most effective ways to control germs is washing your hands frequently, including before meals. Avoid touching your face whenever possible.
  • Regularly disinfect household objects. Wipe down key surface areas such as doorknobs, countertops and tables, and remote controls.
  • Consider supplements. There are a number of key nutrients which support optimal immune system functionality, including C, D, and E, vitamins, among others. Introducing a nutraceutical regimen into your routine at the discretion of a trusted physician could help to strengthen your immune function.
  • Limit alcohol. If you drink, do so only in moderation.

Understanding the Importance of a Healthy Immune System - In Conclusion


Optimal immune function is critically important to keeping you protected against everything from the common cold to serious illness. Cenegenics patients have the unique advantages of working closely with their physician and clinical teams to improve biomarkers that influence immunity, including those related to chronic inflammation, insulin sensitivity, cardiovascular and pulmonary function, and more.

By improving these metrics, incorporating the lifestyle factors mentioned above, and utilizing nutraceuticals that include, but are not limited to, Vitamin D3, Vitamin E, Vitamin B6, zinc, and Vitamin C, Cenegenics strengthens patients’ immune function to prepare them for seasonal and other illnesses.

Within just 30 to 60 days on our program, patients begin to feel dramatically better. Their biological age is rebalanced to where it was in their 20s and 30s, and they become better equipped to fight off illness both now and into the future. In fact, so many people trust our ability to optimize their wellness that a quarter of our patient base is made up of doctors and their family members. One of our doctors has even written the textbook on age management which other physicians now study. See what all of our patients have to say about their experience with the program by visiting the Cenegenics reviews page, or call your nearest location to discuss our exclusive Elite Health Evaluation, Cenegenics cost, and benefits of the program.

Next Steps – Reinforce your Immune Health

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] Overview of the Immune System. National Institute of Allergy and Infectious Diseases. Derived from: https://www.niaid.nih.gov/research/immune-system-overview

[2] See above. Derived from: https://www.niaid.nih.gov/research/immune-system-overview

[3] The Many Causes Of Immune Deficiency. German Society for Immunology. Derived from: https://www.sciencedaily.com/releases/2009/09/090914111540.htm

[4] Immune System Disorders. University of Rochester Medical Center Rochester, NY. Derived from:  https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=123&ContentTypeID=134

[5] What Is Inflammation? Szalay, Jessie. LiveScience. Derived from: https://www.livescience.com/52344-inflammation.html

[6] How to boost your immune system. Harvard Medical School. Derived from: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system  

[7] Sedentary Behavior and Adiposity-Associated Inflammation The Multi-Ethnic Study of Atherosclerosis. A. Allison, Matthew MD, MPH, Jensky, Nicole E. PhD, Marshall, Simon J., PhD, Bertoni, Alain G. , MD, MPH, and Cushman, Mary MD. National Institute of Medicine. Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3244676/

[8] 9 Surprising Ways You’re Weakening Your Immune System. Dallas, Mary Elizabeth and Marcellin, Lindsey MD, MPH. Everyday Health. Derived from: https://www.everydayhealth.com/news/9-surprising-ways-youre-weakening-your-immune-system/

[9] See above. Derived from: https://www.everydayhealth.com/news/9-surprising-ways-youre-weakening-your-immune-system/

[10] Sleep deprivation effect on the immune system mirrors physical stress. National Sleep Foundation. Derived from: https://www.sleepfoundation.org/articles/sleep-deprivation-effect-immune-system-mirrors-physical-stress

[11] The immune system and overtraining in athletes: clinical implications. AC Hackney and Koltun KJ. National Institute of Health. Derived from: https://www.ncbi.nlm.nih.gov/pubmed/23540172

[12] Evaluation of immune response after moderate and overtraining exercise in wistar rat. Zahra Gholamnezhad, Abolfazl Khajavi Rad, Mohammad Hossein Boskabady, Mahmoud Hosseini, and Mojtaba Sankian. National Institutes of Health. Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3938879/    

red-haired middle aged woman smiling into camera

Menopause: Symptoms, Complications, and What You Can Do

They say that age is all in your mind.  The trick is keeping it from creeping down into your body.

Anonymous

Hot flashes, insomnia, and mood changes: chances are, if you’re a woman in her 40s or 50s, you’ve recognized these symptoms as the telltale signs of menopause. Of course, there are many other, seldom talked-about symptoms which can also disrupt your routine, from diminishing libido to cognitive changes and a decline in mental acuity. All of these factors can significantly impact your quality of life. Unfortunately, in many cases, women simply push through and deal with the discomfort.

With Cenegenics, that doesn’t have to be the case. We’re the pioneers behind the medical specialty of age management; in fact, one of our physicians even wrote the book on it, which other doctors use to study optimal health through aging. We’re therefore exceptionally well-versed in the aging processes — including menopause. Fortunately, this also means we know how to control its frustrating symptoms. Discover more about what menopause is and the symptoms it causes below.

What Is Menopause?


Menopause is the natural end to a woman’s menstrual cycles. By medical standards, a woman is considered to have “hit menopause” once she’s gone 12 months without any periods. Yet, there can be months or even years leading up to this timeframe (called perimenopause), during which you experience a litany of uncomfortable symptoms. The average age for menopause in the U.S. is 52, but it can occur any time during a woman’s 40s or 50s. [1]

Menopause occurs as a result of the natural decrease of reproductive hormones by the ovaries. In specific, estrogen and progesterone production declines, resulting in a loss of fertility and variations in menstrual periods. Undergoing a hysterectomy can also prompt menopause, especially if the ovaries are removed in addition to the uterus (considered a total hysterectomy). In such cases, the symptoms of menopause may be severe, as hormonal changes are brought on abruptly instead of over the course of years. [2]

In a way, the frustrating part about menopause is that it isn’t considered a disease or disorder; rather, it’s a natural process. Yet, its symptoms can feel very much like that of a chronic disease, stretching on for seven to 14 years. [3] In our opinion, that’s far too long to live uncomfortably — especially with the body-wide symptoms that can accompany menopause, described below.

The Symptoms of Menopause


Menopause can impact women and their heath including mental, physical, and emotional levels, leading to symptoms such as:

  • Irregular menstruation
  • Vaginal dryness and discomfort
  • Hot flashes
  • Diminished sex drive
  • Weight gain, especially in the abdominal area
  • Sleep disturbances, including insomnia
  • Racing heart
  • Increased urination
  • Breast tenderness or soreness
  • Depression
  • Anxiety
  • Cognitive challenges, including difficulty with memory or concentration
  • Changes in hair color, volume, and texture
  • Hot flashes
  • Dry skin
  • Joint stiffness and pain [4]

What Are Potential Complications of Menopause?


In addition to the symptoms described above, there are some potential complications associated with menopause. Following the cessation of menstrual periods, a woman’s risk for some medical conditions increases, including:

  • Osteoporosis: Women’s bones tend to be thinner and smaller than men’s. During the onset of menopause, the decrease in estrogen levels can lead to bone loss, as the hormone protects bone tissue. Roughly one in two women over 50 will experience a fracture due to osteoporosis, and an estimated 80% of the people who experience the condition are women. [5]
  • Cardiovascular disease: Decreases in estrogen levels is also linked to an increased risk of cardiovascular disease, the leading cause of death in both women and men. [6] Estrogen is believed to aid in blood vessel flexibility, allowing them to support proper blood flow. When production of this important hormone drops, the risk of heart attacks goes up. [7]

    While hormone replacement therapy (HRT) may not be prescribed for women specifically for improving cardiovascular health, it is a powerful benefit of treatment. Research published in the BMJ indicates a significant reduction in heart failure, myocardial infarction, and overall mortality following HRT after menopause. [8]
  • Urinary incontinence: With the decrease in key reproductive hormones also comes the loss of elasticity in the pelvic floor. The tissue in the vagina and urethra may weaken, leading to urinary incontinence and increased urinary tract infections. Pelvic floor exercises may reduce some of these symptoms; or, HRT may help alleviate the vaginal changes tied to incontinence. [9]

Quality of Life During and After Menopause – In Conclusion


middle aged woman jogging and smiling into distance

The long list of symptoms and potential complications above only provides a glimpse of what menopause is really like. For anyone who’s living it, the discomfort can become difficult to bear. While menopause is a natural process, you shouldn’t have to live with the discomfort of its symptoms.

Cenegenics is here to help. We specialize in the health, wellness, and hormone imbalances and help your body reverse its biological clock to rebalance your levels and restore the energy, cognitive function, and physical wellbeing you had in your 20s or 30s.

We take a highly scientific approach to get your body perfectly tuned at a cellular level, taking into consideration your unique needs based on specific biomarkers and making tailored recommendations to promote ideal function. Some aspects of our program include lifestyle factors such as nutrition and exercise, as well as prescriptions for nutraceuticals or HRT when clinically indicated.

Browse through our Cenegenics reviews and you’ll quickly see that we have a proven track record of helping patients navigate the changes that come with age. In fact, we’re the “doctor’s doctor,” trusted by the physicians and their families who make up a quarter of our patient base. Most patients feel better within 30 to 60 days of starting our program.

If you’re ready to see how we can improve your life during and after menopause, don’t hesitate to contact us for more information about Cenegenics cost and the included Elite Health evaluation, or with any other questions you may have about getting started.

Next Steps - Don’t Suffer Needlessly from the Symptoms
of Menopause

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] Menopause. Mayo Clinic. Derived from: https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397?page=0&citems=10

[2] See above.

[3] What Is Menopause? National Institute of Aging. Derived from: https://www.nia.nih.gov/health/what-menopause

[4] Complications. Derived from: https://www.healthline.com/health/menopause#complications

[5] What Women Need to Know. National Osteoporosis Foundation. Derived from: https://www.nof.org/preventing-fractures/general-facts/what-women-need-to-know/

[6] See above.   

[7] Menopause and Heart Disease. Derived from: https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/menopause-and-heart-disease

[8] Effect of hormone replacement therapy on cardiovascular events in recently postmenopausal women: randomised trial. Derived from: https://www.bmj.com/content/345/bmj.e6409

[9] See above.

Middle aged couple dressed casually walking away from a private plane and smiling

Take Control of Your Biological Age with Cenegenics

Life is about growing old and feeling young.

Anushka Singh

While chronological age counts the number of years you’ve been alive, biological age tells a more comprehensive story about your health. It assesses specific physiological measures to establish an individual’s wellness relative to their chronological age. For example, a healthy individual in their 40s may have a lower biological age than someone of poorer health in their 30s, despite having a higher chronological age. In other words, biological age tells us how well our bodies are functioning – and how likely we are to develop age-related conditions – based on key biomarkers.

Researchers have looked at many factors when attempting to come up with a widely-accepted measurement for biological age. Some believe that it should be measured based on molecular markers of inflammation, including C-reactive protein. [1] Others feel biological age encompasses mortality, the ability to function, and the need for therapies and interventions to extend health (or lack thereof). [2] Others still feel that biological age is marked by bodily changes which take place, including persistent, low-grade inflammation despite a lack of any known pathogens, dysfunction at the cellular level, stem cells’ impeded ability to repair tissue, and cells’ decreasing ability to proliferate. [3]

Science-Based Biological Age Management


Most recently, Yale School of Medicine researcher, Morgan Levine, PhD, and her team have come up with nine biomarkers which appear to have the greatest impact on lifespan, including:

  • blood sugar levels
  • immune and inflammatory measures
  • kidney and liver measures

When plugged into an advanced algorithm, these metrics yield a biological age reading which acts as a “highly robust predictor of both morbidity and mortality outcomes.” It does more than just tell you the rate at which you’re aging, however; it can also determine the therapies and lifestyle interventions that can be introduced now to lower your risk for serious diseases such as cardiovascular disease and coronary heart disease. As a result, understanding your biological age can pave the way for not only a longer lifespan, but also an extension of the health span, which translates to an improved quality of life at every age. [4]

As leaders in age management, Cenegenics has closely looked at biological aging for the past 23 years. One of our physicians has authored the textbook used to teach physicians Age Management; in fact, we pioneered the concept as a medical specialty. We therefore firmly support Yale Medical School’s standpoint that there’s plenty you can do to take control of your biological age. Here are just a few ways we can help you reduce the rate at which you’re aging.

Maintain a Healthy Weight


Many experts agree that chronic inflammation is a characteristic of a higher biological age. In people who are obese, fat tissue acts as an active endocrine organ, contributing to the production of TNF-alpha proteins, a biomarker of low-grade, systemic inflammation. This inflammation appears to explain the link between obesity and many co-morbidities, including:

Fortunately, Cenegenics helps patients lose weight if needed and maintain a healthy weight over the long term. We analyze specific biomarkers and perform in-depth body composition analyses, understanding that health is about more than just one number. We then provide tailored recommendations to help our patients control their weight. With this highly scientific approach to work toward getting your body perfectly tuned at the cellular level, we prompt ideal function and thus improve biological age.

Improve Sleep Quality


Sleep deprivation, too, is linked to inflammation which could increase biological age. In studies, individuals whose sleep was restricted by 25 to 50% of a normal eight-hour cycle experienced inflammatory cytokines, which are directly linked to an elevated risk for metabolic syndrome. [6] The prevalence of metabolic syndrome increases with chronological age, but it’s also linked to increased biological age as well. It bears a strong link with an increased risk of diabetes, cardiovascular disease, and all-cause mortality. [7]

Promoting quality sleep is one of the pillars of the Cenegenics program. We believe that sleep is important at every age, and supports not only optimal physical health, but also strong brain function and emotional wellness.

Sleep deprivation can affect the body’s insulin response, increase the risk of obesity, and impede immune system functionality. [8] This is critical, considering the fact that some experts believe immune system changes have a direct role in the pace of biological aging. [9] Fortunately, the Cenegenics team helps patients develop targeted sleep management strategies to improve both the duration and quality of their slumber.

Tailor to Unique Biomarkers


To some degree, genetics are also believed to play a role in the rate of biological aging. After all, some people are naturally predisposed to certain conditions based on hereditary factors. While we can’t change our genetic profile, we can arm ourselves with as much knowledge as possible about genetic factors and make strategic choices to support the best possible outcomes with these factors in mind.

For instance, Cenegenics offers genetic testing options which can assess for everything from Alzheimer’s risk to food sensitivities. Our clinicians can then prescribe lifestyle modifications that can help to control your risk of developing serious conditions and give you the power to take a comprehensive, preventive approach against disease. 

Maintaining Healthy Hormone Levels


Hormone health is also related to biological age. At Cenegenics, we employ strategies to help patients achieve optimal hormone levels, reversing the biological age by rebalancing the body to where it was in their 20s and 30s. While the aging process is complex and still being studied, we know that many of the changes that take place in the body are influenced by declining hormone levels.

Fortunately, minimizing the risk of disease, frailty, and disability is possible through healthy lifestyle practices that promote hormone optimization, including:

  • stress management
  • regular physical activity
  • nutritious dietary choices
  • effective sleep practices

When clinically indicated, our physicians can also recommend hormone replacement therapy options to pursue hormone balance and improved overall health in specific populations.

Let Cenegenics Reverse Your Biological Age - In Conclusion


middle aged man in very good shape running out of the ocean

It isn’t a coincidence that these very factors are the pillars of the Cenegenics program. Not only do our experts take a research-based approach to help our patients reach and maintain a healthy weight, improve their sleep quality, and optimize their health in many other important ways, but we also look at each individual’s biomarkers for a better understanding of their biological age. In doing so, we tailor recommendations to your precise needs, allowing you to feel your best both now and at every age. 

Although it’s impossible to turn back the chronological clock, Cenegenics can give you the tools to take control of your biological age, and thus the future. By promoting improved health across a number of key areas, including sleep, diet, and lifestyle habits, our clinicians help patients make wiser, future-focused health decisions that help them feel better both now and years down the road.

All of this is included in the Cenegenics cost of program membership, along with the many other benefits that come with being one of our patients. But don’t take our word for it – see what other satisfied patients have to say on our Cenegenics reviews page. As you’ll see, most patients begin to feel dramatically better within 30 to 60 days on the program. We’re also the doctors who other doctors trust, with physicians and their families making up 25% of our patient population. Once you’re ready to start taking control of your biological age, contact your nearest location for more information.

Next Steps - Why Wait to Turn Back the Hands of Your Biological Clock

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] Overview of the Immune System. National Institute of Allergy and Infectious Diseases. Derived from: https://www.niaid.nih.gov/research/immune-system-overview

[2] See above. Derived from: https://www.niaid.nih.gov/research/immune-system-overview

[3] The Many Causes Of Immune Deficiency. German Society for Immunology. Derived from: https://www.sciencedaily.com/releases/2009/09/090914111540.htm

[4] Immune System Disorders. University of Rochester Medical Center Rochester, NY. Derived from:  https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=123&ContentTypeID=134

[5] What Is Inflammation? Szalay, Jessie. LiveScience. Derived from: https://www.livescience.com/52344-inflammation.html

[6] How to boost your immune system. Harvard Medical School. Derived from: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system  

[7] Sedentary Behavior and Adiposity-Associated Inflammation The Multi-Ethnic Study of Atherosclerosis. A. Allison, Matthew MD, MPH, Jensky, Nicole E. PhD, Marshall, Simon J., PhD, Bertoni, Alain G. , MD, MPH, and Cushman, Mary MD. National Institute of Medicine. Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3244676/

[8] 9 Surprising Ways You’re Weakening Your Immune System. Dallas, Mary Elizabeth and Marcellin, Lindsey MD, MPH. Everyday Health. Derived from: https://www.everydayhealth.com/news/9-surprising-ways-youre-weakening-your-immune-system/

[9] See above. Derived from: https://www.everydayhealth.com/news/9-surprising-ways-youre-weakening-your-immune-system/

[10] Sleep deprivation effect on the immune system mirrors physical stress. National Sleep Foundation. Derived from: https://www.sleepfoundation.org/articles/sleep-deprivation-effect-immune-system-mirrors-physical-stress

[11] The immune system and overtraining in athletes: clinical implications. AC Hackney and Koltun KJ. National Institute of Health. Derived from: https://www.ncbi.nlm.nih.gov/pubmed/23540172

[12] Evaluation of immune response after moderate and overtraining exercise in wistar rat. Zahra Gholamnezhad, Abolfazl Khajavi Rad, Mohammad Hossein Boskabady, Mahmoud Hosseini, and Mojtaba Sankian. National Institutes of Health. Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3938879/    

businessman looking out window at city skyline

Biological Age versus Chronological Age: How Old Are You Really?

“Let us never know what old age is.  Let us know the happiness time brings, not count the years”

Ausonius

At the simplest level, aging is the process of becoming older. For most people, age itself is an uncomplicated matter: it’s the number we see on our birthday cakes – the difference between the current year and the year of our birth. Yet, from a scientific standpoint, age is far more than just a number. It’s also defined as the progressive deterioration of a living thing, in which the risk of mortality increases exponentially. [1]

This definition may seem a bit morbid, but now, experts are exploring new ways to look at aging. We know, for example, that one 65-year-old may not be as healthy as the next, just as 40-, 50-, and even 25-year-olds can have varying degrees of health. To get a better understanding of how health differences can be so vast among individuals of the same chronological age, experts are looking at biological age instead.

Science Supports Biological Age Management!


In particular, Yale Medical School researcher, Morgan Levine, PhD, recently published findings on the matter, in which they developed an equation to combine an individual’s blood measures with advanced algorithms. Called DNAm PhenoAge, this process yields a biological age reading which they call “a new epigenetic biomarker of aging.” The test reveals predictions for age-related outcomes, such as all-cause mortality, physical functioning, cancers, and Alzheimer’s disease, determining age at a cellular level. [2]

Because not everyone of the same age faces the same risk for these conditions, evaluating risk on a more individualized basis can provide a telling account of where you stand in terms of both current and future health.

As pioneers in age management, Cenegenics has remained at the forefront of closely studying biological aging factors and helping our patients reduce this critical measure for 23 years. In fact, we pioneered the medical specialty of Age Management, and one of our physicians even wrote the textbook used to teach other doctors the key theories behind optimal health through aging. We therefore support Yale Medical School research in their findings and believe that biological aging is one of the most important factors for individuals to understand and address. Here, we discuss the principles behind biological age and why they’re essential for telling the true story of our health, no matter what our birth certificates say. 

What Is Biological Age?


Biological age combines specific physiological measures to determine a person’s status of health relative to individuals of a certain chronological age. For instance, if a person is 30 years old chronologically but their biomarkers bear a closer resemblance to those of the average 40-year-old, it would indicate that the individual is aging at a quicker rate than the norm. [3] Biological age therefore looks at the pace at which we’re aging, and ultimately determines our current levels of health while helping to predict our lifespan.

While most experts agree that measuring biological age has its benefits, there have been challenges in terms of reaching an agreement on which factors to look at when assessing it. For example:

  • Some researchers define biological age as a marker of “aging, stress, and frailty,” in which factors like molecular markers of inflammation (including C-reactive protein), sleeping difficulties, and smoking are analyzed.[4]
  • Others state that the three aspects of aging should encompass survival or mortality, one’s ability to function, and the need for therapies or interventions to extend one’s health span. [5]
  • Others still claim that biological aging includes four key bodily changes:
  • Persistent, low-grade inflammation which occurs without any known pathogens
  • Dysfunction at the cellular level, including DNA damage, dysfunctional telomeres, and protein aggregation
  • Stem cell changes which impede the ability to repair or replace tissue
  • Cellular senescence, in which cells’ ability to proliferate and certain metabolic activities are altered. [6]

Clearly, finding a single measurement for biological age is much more complex than simply counting years, as we do for chronological age. Researchers have posited that, regardless of which factors are used to measure biological age, to be considered viable, they should:

  • Produce measurements which are realistic and are within the limits of a recorded lifespan
  • Be able to identify individuals who are at risk before they contract a disease
  • Predict age-associated biological and functional outcomes more effectively than chronological age
  • Predict remaining longevity and mortality in populations of which 90% of individuals are still alive. [7]

Most recently, Yale Medical School’s publication has emerged as perhaps the most comprehensive and well-researched approach to biological aging. The research drew on data from 10,000 participants in a study which ran from 1988 to 1994 in which they sought to identify the key metrics that could forecast life expectancy most accurately. Based on those findings, they created a subsequent study of 11,000 people, which ran from 1999 to 2010. After looking at 42 different clinical measures, they ultimately pinpointed nine biomarkers with the greatest influence on lifespan, including inflammatory, immune, blood sugar, kidney, and liver measures. [8]

Obviously, biological age is an area of interest which draws many researchers across various disciplines. But the question remains: Why is biological age such a hot topic?

What Is Chronological Age? 


Chronological age is the number of years for which you’ve been alive. It’s a straightforward calculation which has been the gold standard for estimating the risk of certain ailments and conditions in individuals. For example, the risk for chronic and neurodegenerative diseases, cardiovascular disease, and most types of cancer increases with chronological age. Increasing chronological age also corresponds with increased risk of geriatric syndromes, such as immobility, frailty, and diminishing physical resilience. [9]

Yet, while we know that disease risk increases with chronological age, and that physical and mental function declines with it, the rate at which these changes take place can differ significantly from one person to the next. This is because numerous factors make up the aging process, and can be impacted by influences such as lifestyle, the environment, and genetics. To measure the rate at which aging takes place for a more concrete idea of where a person is on the trajectory of aging (versus simply how many years they’ve been alive), experts have developed biological age.

Why Is Biological Age So Important?


Understanding the breakdown of biological ages within a certain population can give us some information about the group’s future. For instance, an aging population will most likely require increased health care support. Yet, chronological age only tells us one piece of the story. With a look in to biological age, we can better understand the pace of aging to determine whether we’re becoming healthier as a population, or if our choices are actually aging us at a faster rate.

For instance, while fewer people in the U.S. are smoking now than in the 1980s, obesity rates have more than doubled within the same time frame. [10] No matter how you choose to measure it, factors like obesity and smoking are sure to have an effect on biological age, as both have body-wide implications.

In fact, one of the main reasons studying biological age is so important is because there’s a good chance many factors that impact it are within our control to change. While we can’t change our genetic factors, for instance, lead Yale researcher Morgan Levine explains that the newest equation for biological age can give patients a concrete idea of what they can do to reduce their risk for disease and “show you how you can reduce your risk because you can plug all the numbers in to see how the risk drops if they bring their glucose down, for example.” [11]

Similarly, telomeres, the end of chromosomes which aid in the regulation of cellular aging, can be affected by habits and factors such as:

  • Stress
  • Exercise
  • Diet, and
  • Sleep patterns[12]

Moreover, traditional medicine often comes up short in terms of accurately predicting serious disease risk in populations with no prior signs of disease. This isn’t the fault of medical practitioners; after all, treating issues after they emerge has been a standard in medical care for decades. Yet, blood pressure and similar readings aren’t always enough to determine who could be at risk for heart disease in groups who are presumably healthy. Detecting biological age is therefore more than just a way to determine who’s aging quickly and who isn’t; it’s also a powerful means of determining who is at risk for diseases which may have otherwise gone undetected. Yale’s study is the first to determine that biomarkers of biological aging are “highly predictive of cardiovascular and coronary heart disease,” for instance. With these findings, interventions such as lifestyle changes can be introduced long before disease actually develops. [13]

What Can Be Done to Control Biological Age?


With the help of Cenegenics, it’s entirely possible to start reversing your biological clock now. While the aging process is complex and still being studied, we know that minimizing the risk of disease, frailty, and disability can be achieved through healthy lifestyle practices, including:

It isn’t a coincidence that these very factors are the pillars of the Cenegenics program. Not only do our experts take a research-based approach to help our patients reach and maintain a healthy weight, improve their sleep quality, and optimize their health in many other important ways, but we also look at each individual’s biomarkers for a better understanding of their biological age. We take a highly scientific approach to work toward getting a body perfectly tuned at the cellular level so that it functions ideally, thereby reversing your biological age and rebalancing your body to where it was in your 20s or 30s. We tailor recommendations to your precise needs, allowing you to feel your best both now and at every age. 

You Can Feel Younger Than You Think - In Conclusion


Man on sailboat

As you can see, there’s more to think about when it comes to age than your chronological age alone. Understanding where you fall on the trajectory of aging allows you to make the choices that can preserve optimal health no matter what your chronological age may be, and in some cases, may even allow you to slow or reverse the aging process. In doing so, you can minimize your risk for disease, stave off geriatric conditions such as frailty and diminished physical resilience, and enjoy a richer quality of life.

Yet, to achieve these goals, you need the help of experts who not only understand but actually specialize in age management. Read through Cenegenics reviews and you’ll discover stories about how we’ve helped countless patients feel years younger. In fact, our patients feel dramatically better within 30 to 60 days on the program. That’s because we’re giving them the tools and guidance they need to improve their health at a cellular level, thereby prompting better wellness now and into the future. We’re even the physicians most trusted by other medical providers; we’re considered the “doctor’s doctor,” as 25% of our patient base is made up of doctors and their family members. So, whether you have questions about Cenegenics’ cost, are wondering what our exclusive Elite Health Evaluations include, or you’re simply ready to find out how our team can help you slow or reverse your biological clock, don’t hesitate to contact your nearest Cenegenics location for more information.

Next Steps – Turn Back the Hands of Time Now

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] Michael D. West, et al. “Toward a unified theory of aging and regeneration.” Regenerative Medicine. 28 Aug. 2019.

[2] US National Library of Medicine National Institutes of Health, “An epigenetic biomarker of aging of lifespan and helathspan.  Derived from:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5940111/

[3] Levine, Morgan E. and Crimmins, Eileen M. “Is 60 the New 50? Examining Changes in Biological Age Over the Past Two Decades.” Demography. 1 April 2019.

[4] Pyrkov, Timothy V. and Fedichev, Peter O. “Biological age is a universal marker of aging, stress, and frailty.” Biomarkers of aging. March 2019.

[5] Jazwinski, S. Michal and Kim, Sangkyu. “Examination of the Dimensions of Biological Age.” Frontiers in Genetics. 26 March 2019

[6] Tchkonia, Tamara, PhD, and Kirkland, James L., MD, PhD; see above.

[7] Levine, Morgan E. and Crimmins, Eileen M; see above.

[8] See above. Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5940111/

[9] Tchkonia, Tamara, PhD, and Kirkland, James L., MD, PhD. “Aging, Cell Senescence, and Chronic Disease.” JAMA. 2 Oct. 2018.

[10] Levine, Morgan E. and Crimmins, Eileen M; see above.

[11] Sample, Ian. “Is the end nigh? New blood tests can reveal your life expectancy.” The Guardian. 9 Jul 2018. 

[12] Sifferlin, Alexandra. “3 Simple Lifestyle Habits That May Slow Aging.” Time. 29 July 2014.

[13] See above. Derived from:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5940111/

[14] Michael D. West, et al; see above.

[15] Fan, Shelly. “The First Evidence That Drugs Could Turn Back the Clock on Our Biological Age.” SingularityHub. 17 Sept. 2019.

Apple sitting on a table with a heart shape carved out of the apple.

Valentine’s Day: You CAN Have a Healthy One!

There is only one happiness in life: to love and be loved.

G. Sand

When Valentine’s Day comes to mind, we often think of dinners out, chocolates, and flowers or other gifts. Yet, overindulging at a lavish dinner and having a few sweets to top it off isn’t always the healthiest way to spend this romantic holiday with someone special – nor do you need flowers that may only last a week at most. While there’s nothing wrong with evenings like these on occasion, you might also feel a desire to break free from routine. Why not switch it up this year with something more rewarding – and more in line with optimal health?

Making better decisions is easier when two people are on board. Whether you’re looking for healthy ways to celebrate with your Valentine or you’re simply seeking beneficial habits you can begin practicing as a pair, here are some health-oriented ways to spend time together.

Cook Together 


While it may seem obvious, cooking together is an intimate activity which can go overlooked. The cooking process bonds couples in a way that going to a restaurant together cannot; you get close in the kitchen, collaborate on a meal, and communicate without the concerns of being overheard by the next table.

Making meals together also has a range of health benefits. Research indicates people who cook at home frequently have healthier overall diets than their peers who dine out regularly. Families who cooked at home six times per week had a score of 74 on the Healthy Eating Index, compared to a score of 67 for those who dined in half as frequently. [1]

If you’re seeking meals to make together for a romantic evening in, you can find plenty of inspiration from cooking websites, like those found at at Cooking Light. To stay on theme, consider incorporating plenty of red ingredients into your meal – red fruits and veggies are known for their abilities to reduce the risk of:

 Of course, another romantic Valentine’s idea is to brush up on your culinary skills in a couples’ cooking class! These classes can be fun, unconventional date nights – and you might even learn something new.

Take Your Date Outside


No one said Valentine’s Day has to be celebrated by candlelight. You and your loved one can make a day date of exploring a local city, park, or other outdoor area for a more adventurous way to celebrate.

Of course, if you’re located in the northern U.S., trekking outdoors might be the last thing you want to do this time of year. Even if you’re not a fan of winter-weather activities like skiing, you can still bundle up and tour a local city, scouting out museums, boutiques, and any other points of interest.

If you’re fortunate enough to live in an area where the weather is milder this time of year, consider these outdoor-themed date ideas:

  • Take a hike, a walk through a nature preserve, or a sunset beach stroll. Bring healthy snacks to keep you fueled on longer outings.
  • Plan an outdoor picnic with healthy foods and maybe even some red wine – one glass is a great way to help you relax.
  • Take a bus tour around your city. You might learn something new about your locale!

Of course, these dates don’t have to be reserved for Valentine’s Day exclusively. In fact, they’re perfect activities to incorporate into your regular routine for a healthy twist on the average date night.

Work Out Together 


Couple stretching upward smiling into camera

Finding the motivation to exercise can be challenging when you’re going it alone. Working out with a loved one can make the experience more enjoyable, providing social interaction and motivation. Here are some workout ideas for you and your “swolemate” to try together:

  • Walk.
    It’s a simple but underrated way to get the blood flowing, increase heart rate, and improve muscle mobility. Simply head out the door, go to a trail, or pick a park and engage in a brisk, 30- to 45-minute walk with your significant other. Leave cell phones at home and use this time as a chance to catch up.
  • Try team circuit training.
    Circuit training is an ideal partner activity because it moves quickly, preventing you both from getting bored. Plus, you can challenge yourself while motivating your significant other. For a simple bodyweight circuit, try:
  • Side-by-side lunges
  • Team clap pushups (modify by staying on your knees)
  • Partner sit-ups
  • Side-by-side wall sits
  • Modified clap plank (follow the clap pushups above, but skip the actual pushup part)
  • Or, give this partner ab workout a try.
  • Practice a new (or old) sport together.
  • Whether you both have an affinity for tennis, you like shooting hoops together, or you’ve always wanted to give cycling a try, sports can make for an excellent date experience. Just take things slowly if one person is newer to the activity than the other.

While the activities above work well as couples’ activities, they can also be done with anyone who matters to you – including other family members and friends. Next time your pals or family members suggest catching up over drinks, consider posing one of these options as a healthier alternative.

A Healthy Valentine’s Day - In Conclusion


No matter which of these activities you choose, being with your partner is the most important aspect of Valentine’s Day. This year, take the pressure away and simply enjoy each other’s company. Exercising, eating well, and exploring new experiences as a pair will help you maintain a thriving, enjoyable life together. This is the best gift you can give each other, so have fun – and Happy Valentine’s Day from Cenegenics!

Here at Cenegenics, we know that getting healthy is more than just a personal goal – it’s also something you do for the most important people in your life. That’s why everything you need to achieve and maintain the best version of yourself is included in the Cenegenics cost of program membership. See how we’ve transformed the lives of so many other individuals by checking out the Cenegenics review page.

Next Steps - Taking Your Health Through the Rest of the Year

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

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] Cooking at home tonight? It’s likely cheaper and healthier, study finds. University of Washing Health Sciences/UW Medicine. Derived from:  https://www.sciencedaily.com/releases/2017/03/170314150926.htm

[2]  Eating the Rainbow: Why Eating a Variety of Fruits and vegetables Is Important for Optimal Health. Honeycutt, Emily. December 8, 2017. Derived from: https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/

Tablet with medical images, a stethoscope, medical goggles, medical mask and keyboard

Personalized Medicine: Don’t Settle for Anything Less

I’m a big believer in what’s called personalized medicine, which refers to customizing your health care to your specific needs based on your physiology, genetics, value system, and unique conditions.

David Agus, M.D.

Medicine has undergone many shifts throughout its long-reaching history. While today’s medicine is based on science and research, we’re also reaching a point where a new factor is emerging in treatment decisions: you. Instead of focusing solely on symptoms, studies, and available drugs, today’s practitioners are increasingly focusing their care on the individual to make the best possible treatment decisions for each patient. And, with more tools available than ever before, they’re able to collect new insights into key considerations for each patient, ranging from current biomarkers to the patient’s genetic profile.

At Cenegenics®, we’ve always believed that each patient is unique, and that pursuing optimal health is about far more than simply treating any symptoms that have already manifested. Instead, we put the focus on personalized medicine, taking into consideration each patient’s unique characteristics and giving them the roadmap needed to surpass “normal” health ranges, but actually strive for optimal wellness and prevention against serious diseases. If you’re ready to begin a healthcare journey that puts you at the center, discover more about what personalized medicine entails below.

What Is Personalized Medicine?


Personalized medicine, also known as individualized medicine or precision medicine, takes a patient-oriented approach to healthcare. Its overarching goals are to provide more accurate diagnoses, earlier interventions, and treatment plans which are tailored to the individual patient, all of which can support improved patient outcomes. In other words, it aims to create a more effective, safer, and cost-effective approach to healthcare. 

While conventional medicine has been personalized to some degrees, personalized medicine takes the patient-oriented approach many steps further. Discover how it’s different from traditional care below. 

How Is Personalized Medicine Different from Conventional Medicine?


Traditional medicine employs a “one-size-fits-all” approach when addressing ailments. For the most part, all patients receiving the same diagnosis will receive the same type of treatment. Of course, if a patient has a known allergy or risk factor, their treatment plan may be altered slightly to accommodate it. Yet, until recently, that is the extent to which medicine has been personalized.

Doctors first began noticing a need for truly personalized medicine in the 1950s, when highly variable drug responses were observed in patients as a result of factors like individual biochemistry, genetics, and pharmacology. This led to the development of pharmacogenetics, which seeks to comprehend the molecular factors that contribute to a drug response. [1]

Pharmacogenetics paved the way for personalized medicine, which has recently become far more oriented to the patient’s unique needs. Since pioneers in medicine, like the physicians at Cenegenics®, are leveraging cutting-edge technology, they now have far more insight into the patient’s personal profile than was once possible. Today, doctors can access the patient’s unique profile to develop an individualized treatment strategy.

Cenegenics®, for instance, compiles an in-depth look into patient health by performing an Elite Health Evaluation at the start of each patient’s program. This enables our physicians to access insights such as hormone levels, detailed body composition readings, and other key biomarkers. We also perform extensive blood work. Together, these metrics paint a picture of both current wellness levels and potential risk of chronic illness and diseases, such as:

With this unique understanding of the patient, physicians can diagnose diseases more accurately and improve treatment outcomes by targeting the proper medication or therapy from the beginning, instead of using the “trial and error” approach practiced in conventional medicine. The original evaluation of the patient also gives doctors a blueprint to which they can refer back as needed. For example, collecting samples at regular intervals allows providers to actively monitor the patient’s response to treatment, thereby ensuring expected outcomes are being achieved successfully.

Yet, in addition to biomarkers unveiled through lab work, scans, and other types of testing, there is also an emerging area playing a key role in personalized medicine: genetic testing.

Personalized Medicine Is Also Preventive Medicine 


Not only does individualized medicine lead to more accurate diagnoses and personalized treatment plans, it also shifts the emphasis from reactive care to prevention. In conventional medicine, patients see their doctors when symptoms begin to arise. The doctor then performs tests to confirm a diagnosis and treats it according to accepted medical standards. In personalized medicine, the patient’s profile can be assessed before an issue even arises. One method for achieving a deeper look into the patient profile is genetic testing.

Since the human genome was first mapped in 2003, personalized medicine has accelerated. [2] There are a number of ways genetics are playing in to both preventive care and treatment for existing ailments. For instance, DNA testing can be performed to determine whether your genetic profile will influence how your medication works.

According to the Mayo Clinic’s right study, the overwhelming majority of patients – 99% - have some type of genetic variant which influences how their body processes common medications. This form of testing can therefore direct physicians to make the best choices for their patients based on hard, personalized data. [3]

One form of DNA testing, known as whole exome testing, can also help to diagnose and treat rare diseases. Also known as next-generation sequencing, this technique sequences all 22,000 genes that make up an individual’s DNA profile in a single shot.

While this method has been unavailable to the public until very recently, now select populations, such as Cenegenics® patients, have access to the groundbreaking results that can be discovered through the testing. Whole exome testing can also uncover specific genetic mutations which may be used to guide recommendations on diet and exercise, as well as specific medications.

Personalized Medicine Is Already Being Used


Personalized medicine is making strides in improving patient care across many conditions and initiatives. Here are just a few examples of how we’re already using patient profiles to advance medicine:

  • Improving Breast Cancer Treatment: One example of how personalized medicine has been helping specific patient populations is the emergence of trastuzumab. Nearly one-third of patients who have breast cancer carry a form of DNA which over-expresses a protein called HER2. While HER2 doesn’t respond to traditional therapies, this important DNA finding allowed researchers to develop trastuzumab, a treatment which reduces recurrence of HER2 tumors by 52% when used with chemotherapy. [4]
  • Enhancing Medicine Selection: In the U.S., thousands of deaths are caused by adverse reactions to medications, and more than two million people are hospitalized each year. New drugs must undergo rigorous testing to enter the market, but until recently, it’s been impossible to tell how individuals with specific gene variations would react to drug ingredients. Through personalized medicine, we can better pinpoint who will be most likely to have a bad reaction before they even take a medication, along with who will witness the best results. [5]

Personalized Medicine: The Benefits


couple hiking, man holding map and both smiling into camera

Clearly, personalized medicine is making significant advancements in terms of making drugs safer, shifting the focus from reactive to preventive care, and enabling the selection of optimal therapies. Yet, this also transcends to cost savings for both the individual and the healthcare industry as a whole. It can also lead to increased patient compliance, since patients will have the peace of mind in knowing their medication or treatment is hand-selected to fit their unique needs. Plus, with a greater knowledgebase of all participants, the teams running clinical trials may be able to reduce the time and cost of their studies to help get medications to market faster.

Personalized Medicine is Our Expertise - In Conclusion


The peace of mind that comes from receiving personalized medicine is invaluable. Whether it’s understanding your risk of a serious disease so you can focus on the preventive measures within your control or receiving personalized nutraceuticals to help combat specific symptoms based on a clinical need shown in your lab work, the Cenegenics® team is here to return the focus to you, the patient.

Included in Cenegenics’® cost is the Elite Health Evaluation, along with ongoing care from our attentive physicians, nutritional experts, and fitness professionals. We’ll help you develop an approach to wellness that goes beyond simply addressing any symptoms you may be experiencing, but actually takes an individualized, preventive approach to promote optimized health at every age.

Don’t just take our word for it – see what our satisfied patients have to say on our Cenegenics® reviews page. And, when you’re ready to begin exploring the benefits of personalized age-management medicine firsthand, contact your nearest Cenegenics® location for a consultation.

Next Steps – Get the Healthcare You Deserve Now 

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] Personalized Medicine. Vogenberg, F. Randy, Barash, Carol Isaacson, and Pursel, Michael. Derived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957753/

[2] See above. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957753/

[3] 4 Ways individualized medicine can be applied immediately to patient care. Buckles, Susan.  Derived from: https://newsnetwork.mayoclinic.org/discussion/4-ways-individualized-medicine-can-be-applied-immediately-to-patient-care/

[4] The Age of Personalized Medicine: What is Personalized Medicine? Personalized Medicine Coalition. Derived from: http://www.personalizedmedicinecoalition.org/Userfiles/PMC-Corporate/file/pmc_age_of_pmc_factsheet.pdf

[5] See above. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957753/

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

How to achieve your Fitness New Year’s Resolution >> Cenegenics

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