Setting Realistic Body Goals Amidst Unrealistic Claims
Metabolic vs Aesthetic Metrics My clinical practice is focused on diabetes and heart disease prevention and reversal through lifestyle changes, yet I often see patients whose primary goal is aesthetics. Their metabolic numbers are within range, but they are not satisfied with the look and shape of…
September 21, 2023
Accelerating Strength and Muscle Mass
Background After leading a mostly injury-free life, I've had quite the run over the past few months leading up to my 50th birthday. A neuroma surgery for my left foot, followed by an ankle sprain playing basketball which in retrospect was due to my lack of regaining full proprioception (balance)…
September 26, 2021
#2 – Deep Dive Into Glut Subtypes and Exercise
Glucose transporters (aka Glut) are a key protein that shuttles glucose into cells. Understanding Glut helps you understand how your body transports and utilizes sugar, and how you can impact your glucose metabolism through lifestyle changes like exercise. We'll use some clever mnemonics to…
August 28, 2021
#3 – Beta Cell Batteries, Fasting, and Ketosis
Beta cells are the insulin-producing cells in our pancreas and their durability is a key factor in promoting longevity and optimal health. In this episode I use the battery analogy to explain how beta cells work and what actions you can take to preserve your beta cell battery life which helps…
August 25, 2021
Insulin Training and Glucose Variability
Background I know in prior writings I mentioned how I've been tracking my health less and living more spontaneously by intuition. Wearing trackers and doing frequent blood tests for over a decade has given me a strong sense of when my metabolism and energy are off, so now I just mostly pay…
December 26, 2020
The Fallacy of Fasting Blood Glucose
Background If there is one "abnormal" blood test that I get the most questions on, it has to be the fasting blood glucose. As a result of implementing stringent lifestyle changes, often patients see their waistlines shrink, their lipids improve, but that stubborn fasting blood glucose often…
November 6, 2020
Is Intermittent Fasting Overrated and Harmful to Health?
Background I got a ton of questions from patients and readers about the recent UCSF study on a form of fasting called time-restricted feeding (TRF), being ineffective for weight loss. This is a perfect opportunity for me to dig deeper into how fasting can either be a powerful tool that potentially…
October 4, 2020
The Continuous Glucose Monitor (CGM) Guide
Background A continuous glucose monitor (cgm) is a wearable sensor that tracks you blood glucose 24/7 in real time and transmits it to a receiver which can either be a separate unit or your smartphone. It's time for doctors and practitioners to get comfortable ordering cgms for their patients. We…
March 1, 2020
Burning Body Fat With Cold Exposure
Background I have many patients who get the impression that staying healthy is not a year round responsibility. They tend to focus on physical activity and healthy eating when the weather warms up, but during the fall and winter months, they think they can magically transform into a hibernating…
February 12, 2020
Case Files: Why Alcohol is Not “Low Carb” or Keto
Case Study A 45-year-old woman came to see me in the clinic for difficulty losing weight. She has been on a low carb, ketogenic diet for 6 months but has lost very little weight and feels tired and sluggish. She thinks she has a prolonged case of the "keto flu." She consumes between 30-50 grams…
January 27, 2020