Rejuvalife Vitality Institute
Beverly Hills CA

Finding the Motivation to Work Out

How many of you have started a new gym membership, went every other day the first couple weeks, then soon lost motivation and now you’re lucky to make it a few times a month. Finding your motivation is key to staying with an exercise plan, and making it a regular part of your anti-aging lifestyle. Certain simple lifestyle changes, techniques and mindsets can help to keep motivation steadily high.

Use a scale every day – Weigh yourself first thing every morning without heavy clothes, before breakfast, and after using the bathroom.  Studies have shown that people who weigh themselves regularly lose more weight and keep the pounds off more effectively than those who don’t. Being aware of your weight can put you more in tune with the factors that cause it to go up and down, to track your progress on a diet or fitness plan, and to allow you to adjust accordingly as weight fluctuates.

It’s all in the mind – Studies of elite athletes have shown that the ideal ratio of pre-event visualization to physical training is 70-30. That’s seventy percent visualization. Just psyching yourself up while strength training can increase up to 8%. Visualizing doing perfect benchpresses can add about 12% more power than being distracted. Repeating affirmations or mantras during endurance exercises can help increase stamina and performance.

Plan ahead – Chances are, if you are not planning your workouts in advance and scheduling around them, something will come up or you will find an excuse to skip workouts. The morning is the best time to work out. Not only can early morning workouts have beneficial effects on your mental and physical health throughout the day, but people’s days tend to get busier as the day moves on, and they are less likely to be interrupted by things coming up before the start of the work day.

Consistency is Key – “Well, maybe I wont work all week, but I’ll take a really long run on Sunday.” That’s the equivalent of saying “well, maybe I wont brush my teeth all week, but I’ll brush them extra long on Sunday.” Your body will begin to lose conditioning only three days after stopping working out. Adults should work out at least 30 minutes, 5 times per week. There are significant additional health benefits for working out an hour a day, 5 times per week. Recent studies have found that even 15 minutes of exercise a day have incredible health benefits.

With a little help from my friends – Studies have shown that having an exercise partner or group can help you stay with an exercise routine. Not only are you committing to yourself, but you’re making a commitment to someone else, which makes it that much harder to break. You can also help each other track progress, keep things fun, and support and motivate each other. Running with a partner, in a group, or in a public event can increase performance, because of an aspect of social comparison and often competition.

Set your sights – Signing up for a specific event or having a very specific fitness or health goal in mind can dramatically improve your motivation and help you stay on track. If you know you have to be in shape for a marathon in 3 months, you will be able to figure out better how much you need to be running to accomplish the goal. If  your goal is unclear or nebulous, it is hard to track progress and to stay on course.

Do what you love – Working out should not be tedious! If you hate the elliptical machine, it’s going to be hard to committing 2 hours a week to using it. And why would you? There are so many fun, challenging, and unique ways to stay in shape. Whether it’s basketball, kayaking, hiking, skiing, surfing, jumping on a trampoline, martial arts, or even gardening, there are so many activities to choose from that burn major calories and that you can actually look forward to doing. It’s much easier to stay motivated when your workout isn’t a chore you feel you have to do, but something you genuinely enjoy. And if you really don’t like any other physical activity, at least can sex burn 85 calories or more in a half an hour.

The wave of the future – Modern technology has made incredible innovations geared to make exercise more fun, effective, and accessible. You can now where a sensor on your wrist that’s linked to an app that can keep track of your heart rate, calories burned, steps, workouts, and diet, while GPS tracking the distance of your runs. One app even let’s you take a picture of your meal, and it will tell you how many calories and carbs it has. Recent have studies have found that personal mobile exercise management apps improve weight loss. Certain exercise related and physically active video games have been shown to be effective for weight loss and fitness. Investing a little bit in engaging gadgetry and gear can motivate you to put it to use more. After all, you want to get your money’s worth.

Staying on a fitness plan isn’t always easy, but making your health a priority can help you grit your teeth and workout even when it’s tough. Making these simple lifestyle changes can help you stay on track. Rejuvalife Vitality Institute is here to support your health and wellbeing goals. We offer comprehensive Fitness and Nutrition Plans, Nutritional Supplements, Lifestyle Management, and Medically Supervised Weight Loss.

For Your Health!

Don’t Stress Over Stress

Stress, in and of itself, isn’t necessarily a bad thing. For our earliest ancestors, stress could have meant the difference between life and death in the face of a hungry saber-toothed tiger. Stress activates our body’s sympathetic nervous system, inducing the so called “fight-or-flight” response, causing our adrenal glands to release a flood of hormones, including adrenaline and cortisol. Adrenaline serves to temporarily increase heart rate, elevate blood pressure, and boost energy supplies. Cortisol increases blood glucose and delivers more of it to the brain. In small doses, this stress can be just the extra kick we need to perform well on a test, meet a difficult deadline, or perform in front of an audience. This is generally followed by a period of rest, when the body and adrenals have a chance to recover and return to equilibrium. When we stress our muscles, say through weight lifting, it forces our muscles to grow over time to be able handle greater degrees of stress in the future. A similar mechanism serves as the foundation for the way we learn new skills and information, by constantly pushing ourselves beyond our current comfortable capacity, we train ourselves to handle increasingly greater demands. Stress is critical for growth.

It’s only when stress becomes chronic and uncontrolled that it can become an issue. Stress can be especially toxic when a difficult event happens and a person feels they do not have the financial or internal resources to handle it. When chronic stress becomes a part of life, serious physical and mental health consequences can develop. This is due in part to a somewhat paradoxical problem. Prolonged exposure to adrenaline and cortisol in the bloodstream can contribute to prolonged elevated heart rate, blood pressure, and blood sugar, which can cause a number of issues. At the same time, the adrenal glands can weaken due to overworking, resulting in diminished ability to produce enough adrenaline and cortisol to meet the stress.

According to a statistic from the American Academy of Family Physicians, stress-related symptoms account for two-thirds of all office visits. Several studies link high levels of self-reported stress to significantly increased mortality rates. This is due a number of different factors. For one, there are higher risk and complication rates of diseases. High levels of stress are linked to increased risk and symptom complications for heart disease, heart attack, cancer, stroke, obesity, type II diabetes, anxiety, depression, asthma, psoriasis, eczema, sleep issues, and memory impairment, to name a few. High stress also has a strong link to lower immune function, which can contribute to increased mortality due to any number of illnesses. Certain predisposed genetic factors that make some people more susceptible to stress than others may also contribute to mortality rates.

Several key lifestyle changes and practices can help reduce stress. A growing body of research is supporting the health benefits and stress fighting properties of meditation. Meditation has been shown to lower blood pressure and improve immune function. A recent study showed that regular meditation improved physical and emotional responses to stress. Participants who meditated regularly experienced less immune system activation and emotional distress in response to stressful situations.

Regular exercise is critical for coping with stress, as well as healthy diet and nutrition. Reducing caffeine and sugar intake can reduce spikes and crashes in mood and energy, which can help with stressful situations, in addition to promoting relaxation and better sleep. While alcohol, cigarettes, and drugs may provide a feeling of temporary relief, they interfere with addressing the underlying issues that contribute to stress in the first place, and may cause other health issues that contribute to stress. Sufficient sleep, 7-8 hours per night, is necessary to have sufficient energy to deal with stressful situations. Several mental, emotional, and behavioral changes in the way you cope with stress can help to alleviate it, such as avoiding stressful people, learning to say “no”, avoiding stressful conversation topics, reframing issues as opportunities for growth, organizing time management, and focusing on the positive. Try to shift your focus to changing stressful environmental factors that are in your control, and learning to cope with or avoid factors that can’t be controlled.

If stress is taking a significant toll on your wellbeing, and efforts to address it have not been effective, Rejuvalife offers a comprehensive stress management program, designed to diagnose and correct potential hormonal imbalances of DHEA and cortisol, and to manage aspects of diet, nutrition, fitness and lifestyle that may be contributing to stress. This allows stress to be taken off the adrenal glands, so they have a chance to recover and restore normal functioning. As cortisol contributes to the retention of abdominal fat, stress management may also play an integral role in a weight loss program. Rejuvalife operates on the principle that a person’s overall “looks” and external beauty are in large part a reflection of internal health and well being. If a person has poor internal health, of which stress can be a major contributing factor, this will show on their face, and their external beauty will be diminished. Stress management is therefore an integral part of a person’s anti-aging lifestyle and aesthetic enhancement regime.

Go Fish! – The Amazing Anti-Aging Benefits of Omega-3

Patients ask all the time which supplement is most important for an anti-aging lifestyle and disease prevention. Of course, every person’s body is different, and each person should consult with a physician regarding their nutrition and supplement choices, but Omega-3 essential fatty acids in particular stand out for incredible anti-aging and disease fighting properties.

Essential fatty acids are vital for normal metabolism, but cannot be synthesized by the human body. Because of this, people need to have a diet rich in Omega-3 fatty acids and/or take supplements to maintain healthy levels in the body. Omega-3 fatty acids are found in fish such as salmon, herring, mackerel, sturgeon, and anchovies, and are also found in seaweed, flax seeds, soybeans and tofu, walnuts, pumpkin seeds, and canola oil. Certain other foods like eggs and yogurt are also now being fortified with Omega-3 fatty acids.

A large body of research supports the incredible benefits of Omega-3 fatty acids for promoting heart health. A diet rich in Omega-3s has been shown to reduce the risk of atherosclerosis, irregular heartbeat, heart attack, sudden cardiac death, and heart failure. Omega-3s have a positive effect on regulating the heart’s electrical activity, muscle tone, and plaque stabilization, and also act as a blood anticoagulant. Omega-3s reduce blood pressure, lower “bad” cholesterol levels, increase metabolism, and aid weight loss, all associated with heart health and disease prevention. Omega-3 fatty acids have been linked to an astonishing number of other health benefits.

Other potential health benefits of Omega-3 fatty acids include:

• Reduces risk of stroke and certain cancers
• Reduces cellular inflammation
• Lubricates  the skin, arteries, veins and intestines
• Slows development of Alzheimer’s and other cognitive problems
• Reduces joint pain and arthritis symptoms
• Increases energy levels and concentration
• Improves sleep quality

The American Heart Association recommends including two meals of fish every week for optimal heart health, however, the American diet is typically lacking in sources of Omega-3s, so it is highly recommended that people take a daily supplement for optimal health and disease prevention. Rejuvalife offers a premium concentrated Fish Oil supplement, the purest and most effective source of Omega-3 fatty acids. We also offer a complete line of the highest quality Vitamins and Supplements, selected personally by Dr. Berger for the highest efficacy and purest ingredients, to support your anti-aging lifestyle and overall health. Any supplement you purchase can also be added to your Loyalty Punches for our Filler Frenzy Program, and contribute toward receiving your $300 gift card or free syringe of Juvederm Ultra, Restylane or Radiesse.  See offer for complete details.

The Risks of Mid-Section Fat (Besides the Muffintop)

Let’s be honest. Most of us would love to lose an extra inch or two around our midsections. How nice it would be to fit into those jeans from college without having to suck in, or show off a slim, sexy body at the beach. But there may be an even more compelling reason to get rid of that stubborn belly fat once and for all. Research is now showing that fat specifically around the midsection or waist is a major risk factor for Type II Diabetes, Heart Disease, Hypertension, Stroke, some forms of cancer, and even Dementia. We all know that obesity can dramatically increases risk factors for these diseases and more, but excess belly fat may also be a warning sign for mildly overweight people, or even people of an otherwise healthy physique and appropriate weight.

Studies have shown that excess midsection fat is strongly associated with greater resistance to insulin.  In insulin resistant people, muscle, fat and liver cells do not use the insulin effectively, so the pancreas tries to compensate by producing more insulin. If the pancreas cannot keep up with the body’s need for insulin, excess levels of glucose will build up, leading to Diabetes. Insulin resistant people also have excessively high levels of insulin in their bloodstream, which leads to inflammation. Inflammation itself has recently gained attention as a direct cause of a staggering number of diseases and health conditions.

The obvious contributor to excess stomach fat is poor lifestyle choices. A diet consisting of high fat, high sugar, processed and otherwise nutritionally lacking food, combined with a lack of exercise, and excessive drinking will all help you pack on those pounds.

Research is supporting the idea that greater life stress may be the other major contributor to excess stomach fat. In particular, chronic stress that is associated with hopelessness, helplessness, or a feeling of defeat is associated with excess production of the stress hormone cortisol. When you have chronically high cortisol levels, the body craves carbohydrates and fats, and the extra calories tend to head right for the midsection. A recent study has also show that lean women in particular may be more prone to develop stomach fat in response to stress.

Another major factor for retaining midsection fat is change in hormonal balance, due to aging or as a result of other conditions. For women, changes in estrogen levels have a particularly strong impact on retaining stomach fat. As estrogen levels change with age, fat goes to the abdominals instead of to the hips and thighs, where it was previously needed for reproductive support.

Rejuvalife is here to help support the total health and wellbeing of our patients, and assist them in acheiving their health, weight loss and aesthetic goals. We offer comprehensive fitness and nutrition programs to promote overall healthy lifestyle, as well as medically supervised weight loss programs. Rejuvalife is on the cutting edge of non-surgical advanced liposuction procedures, to remove excess body fat in the abdominals and other problem areas directly. We also offer Hormone Replacement Therapy to return your hormonal levels to their optimal concentration and fight the effects of aging.

Diabetes Medication May Decrease BMI in Obese Teens

The obesity rate among children has tripled since 1960, with 32% of US children considered overweight or obese, and many of them suffering the same weight-related problems as adults: diabetes mellitus type 2, hypertension and cardiovascular disease.  In the February issue of Archives of Pediatrics & Adolescent Medicine, a report by Darrell M. Wilson, M.D., of Stanford University and the Lucile S. Packard Children’s Hospital, Stanford, Calif., along with colleagues in the Glaser Pediatric Research Network Obesity Study Group showed that teens given Metformin, a common pill given to type 2 diabetics, helped lower their BMI score. BMI is an indicator of body fat percentage—the lower your BMI the less risk you have for cardiovascular disease and other weight-related disorders.

The research group split 77 obese teenagers, ages 13 to 18, into two groups. Both groups were put on a “lifestyle intervention program” which included dietary changes and increased physical activity. One group received 2,000 mg of Metformin XR per day and the other group received a placebo. After 38 weeks, the kids receiving the Metformin XR showed a significantly lowered BMI than the teens receiving the placebo, even though all the teens were on the same diet and exercise plan. Unfortunately, once the drug was discontinued, the BMI in the teens previously taking Metformin again went up. This certainly lends credence to my long-held belief that Metformin can be an effective weight-management tool for some people.

In addition to helping with weight problems, Metformin works very similarly to Resveratrol and has significant anti-aging properties. Like Resveratrol, it helps regulate the Sirt-2 gene, helping protect DNA from damage, so it’s a very important product.

I think Metformin can be a helpful treatment for kids who are overweight. It will improve insulin resistance which will assist with weight loss, which is a great thing! Many of these overweight young kids have developed insulin resistance, so many of them do need this extra boost. Metformin can actually help some overweight teens avoid the development of type 2 diabetes, when used in conjunction with diet and exercise.

It’s not a magic pill, and you still need diet and exercise to get the best results, but this combination certainly shows promise.

The Benefits of Human Growth Hormone When Used Correctly

Human Growth Hormone, HGH, has alternatively received both beatings and boosts by the scientific and medical communities and the media. What is HGH? Who should take it?

HGH supplementation was originally approved, and still used today, to help extremely small children attain a more normal adult height. Were it not for HGH, these children would be abnormally short-statured adults.

Although using hormone growth therapy for adults has been both a social and ethical controversy for over 50 years, individuals who inject HGH on a regular basis give glowing testimony of Youth Regained: stronger muscles, faster response time, increased mental acuity and memory, a level of energy they haven’t seen in years, and a reduction of body fat. Mayo Clinic studies have shown that injections of HGH increase bone density and muscle mass, decrease body fat, bolster the heart’s ability to contract, improve mood, and increase exercise capacity. Notwithstanding these fabulous consequences, only adults diagnosed with “adult growth hormone deficiency” are allowed to use HGH.

What is Human Growth Hormone?

HGH, as used today, is also called somatropin. The version used is identical in amino acid sequence to that naturally produced by the human body and is called rhGH for “recombinant” human growth hormone. It’s chemically identical to that produced by the pituitary gland.

Who should take HGH?

Beginning in your 40s, your pituitary gland begins slowing its production of HGH. A continued decrease in HGH will ultimately cause obesity, osteoporosis, mental confusion, decreased immunity and cardiovascular problems such as high cholesterol and triglyceride levels. See any connection between these symptoms and what we’re told to expect as “normal aging”? Of course! Many of the signs of “normal aging” are due in part to a decrease in HGH production, as well as diminution of other hormones, such as estrogen, testosterone and progesterone.

How is HGH best taken?

HGH molecules are too large for the body to absorb them unless injected. The pills, creams and sprays offered on the Internet are useless. Injecting a small, daily dose of HGH is almost completely painless through the use of extremely thin, short needles. Some versions of HGH come in an easy pre-loaded cartridge in a pen-style injector. You dial up the dosage as defined by your physician, inject it once a day, and that’s it. Simple. Easy.

How do I know if I need HGH?

Blood tests can reveal your body’s level of HGH. If extremely low and accompanied by some of the problems noted above, a prescription can be written for you to receive HGH based on a diagnosis of adult human growth deficiency.

When monitored by a qualified physician, HGH supplementation can dramatically increase the quality of your life, while fending off many of the consequences of aging.

MEN, RED MEAT & PROSTATE CANCER

…SO WHAT’S THE PROBLEM?

Aren’t “real” men supposed to love red meat?  The media hypes it big time with rugged cowboys supposedly thriving on it, right? WRONG!  I hate to burst your bubble but red meat, processed meats and prostate cancer go hand in hand.  I’ve been following the studies and can confidently report to you today that the results are pretty conclusive.  One large study involving over 17,000 men ages 50 to 71 (over 9 years) found that those men who ate the most red and processed meats had significantly elevated risk of developing prostate cancer at any stage and, particularly, advanced cancer.

 RED MEAT & GRILLING/BARBEQUEING

I know you don’t want to hear it but …. The researchers found a direct link to grilling and BBQ’d red meats and prostate cancer.  They believe the link involves high-heat cooking and the chemicals it produces, namely polycyclic hydrocarbons (PAHs) and heterocyclic amines known to cause cancer in animals.

 Sorry guys!  My mission in life is to bring you health and wellness and I’m convinced it’s not found in red and processed meats.

 How about we talk about some other healthy options…

 Let me hear from you!

 At Rejuvalife Vitality Institute – we help change you from the inside out!

 To your health,

Dr. Berger

Excess Body Fat = Thousands of Cancer Cases Annually

A shocking new study was published last week by researchers with the American Institute for Cancer Research,  that states more than 100,000 cases of cancer are caused annually by excess body-fat and obesity. The researchers studied seven cancers with known links to obesity along with actual case counts that were likely obesity-related.

From

The report says that 49 percent of endometrial cancers are caused by excess body fat. That number is followed by 35 percent of esophageal cancer cases; 28 percent of pancreatic cancer cases; 24 percent of kidney cancer cases; 21 percent of gallbladder cancer cases; 17 percent of breast cancer cases; and 9 percent of colorectal cancer cases.

“This is the first time that we’ve put real, quantifiable case numbers on obesity-related cancers,” said Glen Weldon, the American Institute for Cancer Research educational director. In addition, he said, it’s not just causing cancer that’s an issue.

“Obesity not only raises the risk for getting cancer,” Weldon said. “It also has a negative effect on survival and can make treatment more difficult.” (Link to full story)

The sheer magnitude of this is a bit overwhelming, and calling attention to the problem is certainly necessary. In addition to cancer, we know obesity-related health problems abound, including heart disease, diabetes, high blood pressure, strokes and various other maladies. As I’ve explained before, increased body fat can lead to increased cellular inflammation, which is linked to DNA mutation and diseased cell growth, as is seen in cancers and many other diseases.

Unfortunately, the study doesn’t propose any solution. While some would suggest simply losing the weight, or not gaining it at all, I can’t help but add “keeping your soup clean” – i.e. not just counting calories, but eating a nutritionally dense and healthy diet and adopting an active lifestyle are paramount to good health.

Thanks for reading,

Andre Berger, M.D.

Related recent posts from the archives:

• Obesity Shrinks Your Brain & Shortens Your Life
• Is Your Soup Clean? Questions & Answers about Diagnostic Testing
• This is Your Brain on Junk Food
• Food Choices Supersede Genetics

Economy Affecting Waistlines Along with Wallets

Unhealthy food choices are more common because of the recession.

Everyone is feeling the effects of the economic recession. For many, value trumps health-conscious when it comes to food choices.  It’s sad, but true, that processed, frozen or “fast food” is less expensive than the healthier alternatives.  Whether you’re feeding yourself or an entire family, those frozen tv-dinners or the “value menu” at the burger joint can be pretty attractive, financially.

One of the consequences of this unfortunate situation, however, is that Americans are just getting fatter, and our risk for obesity related illnesses such as diabetes is rising.

From the Wall Street Journal:

“Approximately 20% of all meals prepared in our homes from 1990 to 2007 involved the use of a microwave,” says Mr. Balzer. But in 2008, microwave usage rose to 30%. NPD Group, which has been following the microwaving habits of American consumers for nearly two decades, attributes that gain to the troubled economy.

Not surprising, then, are the rising rates of obesity and diabetes. The obesity rate climbed more than one percentage point to 26.4% in September from a year earlier, according to the Gallup-Healthways Well-Being Index, a measure of U.S. health compiled by the Gallup research firm and wellness-program provider Healthways. (Full story)

In spite of the current economic situation, there are healthy choices you can make. Again from the WSJ.

Think ahead. Planning out your meals and snacks in advance forces you to think more about the types of foods you are eating.

Make a shopping list. Studies show that people who make shopping lists — and stick to them — are less likely to make impulsive purchases of things like candy, chips or a box of donuts.

Buy in bulk. Buying 32 ounces of yogurt can cost less than buying four eight-ounce containers. In some cases, the savings of buying in bulk versus the premium-preportioned packages can run upward of 50%, according to grocery-store price surveys.

Make it yourself. You can find a multitude of 10-minute recipes online that use healthy and affordable ingredients. And you can be both time- and budget-conscious by making a few larger meals early in the week and freezing smaller portions for later use.

Pack a lunch. Take leftovers for lunch and bring your own snacks to work. This will save you money and keep you from binging on vending-machine fare when hunger strikes.

Cut down on sugary drinks. Water is cheaper — and better for you. If you still crave some flavor, squeeze the juice of a lime or lemon into the water.

There is always an “easier way” when it comes to selecting nutritious food. The “grab-and-go” meal at the drive through, the bag of potato chips to “tide you over”,  these are reasonable choices if immediate value is the main concern.

However beneficial these savings are in the short-term, though, there are long-term physical and economic implications. As a nation we’re becoming less and less healthy, and the long-term financial impact will be felt individually and as a society long past the end of this recession. Something to think about…

Thanks for reading,

Andre Berger, M.D.

Related posts:

Keeping Your Soup Clean: Questions and Answers About Diagnostic Testing

Obesity Shrinks Your Brain & Shortens Your Life

Insulin Resistance Improved with Exercise

Weight Loss Improves Mood in Depressed Individuals

FDA Cracking Down on Misleading Nutrition Labels