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…


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…


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…


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…


Why Muscle Really Matters

Background I consider the preservation and enhancement of muscular strength to be one of the most important goals a human being should set at any stage of life.  Lack of adequate muscle mass and function is one of the single greatest contributors to poor quality of life and accelerated aging. This…


Beware of B12 Deficiency

Background Vitamin B12 deficiency is incredibly common in the population, yet often undiagnosed and can lead to all types of health issues.  In medical school I was taught that B12 deficiency is often called "the great masquerader" since it can mimic a whole range of different medical conditions.…


Thoughts on Omega 3s from Fish, Plants and Supplements

Background Like so many other nutrition topics, the pendulum has swung back and forth on the benefits of Omega 3s and fish oil, particularly from supplement sources. For this post, I want to do a comprehensive overview on natural fish sources and supplements to help you gain a better understanding…


Stress Management Tools and Resources

Updated September 2020 Background I know stress can be an abstract concept which isn't as easily measurable as your weight, blood pressure, or blood glucose.  This is a key reason most individuals have very poor stress awareness and make stress management a much lower priority than nutrition and…


7 Numbers I Track for Weight Loss

Updated March 2020 Weight Loss Case Study I saw a patient a few weeks ago for weight loss and diabetes reversal who told me he was on the keto diet, had lost 10 pounds initially and then plateaued.  His diabetes A1C blood test dropped from 10.6 to 9.5, but without further changes.  I asked him how…


The Real Risks of Exercising Too Hard and How to Exercise-Part 1 of 2

Background This is the first of a 2-part series on exercise and how to do it in a way that maximizes fitness and enjoyment without increasing health risk and injury. I feel there's been a shift over the years where many of my existing and new patients are now engaging in different types of…


Optimal Health and Performance for the Entire Family

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