≡ Menu

Q&A Session

Recently I put an open call-out on the NRGTRIBE.com Facebook Page looking for YOUR questions! This post is part one of the two-part series to get your questions answered. As you listen, check out the show notes for any special links I mentioned, supplements or reference sites.

Push Play and Let the Learning Begin

Show Notes

In this post, I cover the following topics

  • Thyroid Health (@2min)
  • How Thyroid Health & Adrenal Health tie together (@5min)
  • What to do to prevent or treat early Alzheimer’s disease (@13min)
  • Keto diet vs Paleo Diet: Which is more sustainable? (@20min)
  • Supplements: How many are too many? (@23min)

Links Mentioned

Wcurtismdonline.com (Killing Diabetes Course)

WFOLifePodcast.com

Stress & Health

Supplements Mentioned

Symplex M/F, Thyroid Complex, Prolamine, Cod liver oil

Medications Mentioned

Aricept, Namenda


Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.

–Kofi Annan

{ 0 comments }

5 Best Exercises

Yoga

Yoga is an exercise form from the ancient healing activity from the Ayurvedic healing tradition. Yoga combines movement with mindfulness, breath work, and flexibility. A person who practices yoga regularly gains strength, mobility, mental and emotional clarity. With rare exception, anyone can practice Yoga.

It doesn’t require a gym membership or any fancy equipment.

Working with a group on Yoga can provide friendship and support, a valuable connection vital to basic human need.

Practically speaking, Yoga has no requirement to compete or best someone externally.  One only need to focus inward, striving to clear the mind, strengthen the spirit and body.

Functionally,  Yoga can range from exercise that mimics stretching to a dynamic complex fitness artform.   Each person determines how far they go based on their experience, ability, and consistent practice.

Lastly, research supports the benefits of Yoga.

See the following articles:

As a modern doctor, trained in traditional western medicine, I have discovered in my 20 years of practice, most diseases had a cure long before I diagnosed it.

No pill, procedure, or surgical intervention can replace what proper diet and time-honored movement therapy can do for prevention.  Yoga is a great exercise option for those looking for challenging but attainable.  It’s great for improving mindset, reducing stress, building strength, and improving mobility.

Weight Training

Weight training has a mountain of research that supports health.  Resistance training in the form of moving weights or resistance to build muscular strength serves many important purposes.

For athletes, resistance or weight training combined with functional movements common to any given sport can improve performance and decrease injury risk.

To age well, developing or maintaining strength helps prevent falls, weak bones, balance problems, and low energy.   In addition, studies suggest weight training serves as one of the best forms of exercise for losing weight.

Generally speaking, if you seek better health, longevity, mobility, and frankly the ability to move heavy things without injury, you should consider adding weight training to your life several days a week.

You don’t need a fancy gym.  A basic dumbbell set, resistance bands, or a kettlebell can put you on the right track.  Scan YOUTUBE for routines that fit.  Think about movements that mimic real life.  (Carrying things, squatting, bending, sitting up, lunging, sidestepping, etc.)  Adding weights to activities that resemble real life will yield measurable benefits.

Healthy Aging, fall prevention, injury prevention, everyday athlete

Walking

Easy, low impact and inexpensive.  Walking provides a basic level of exercise that can begin to improve fitness, mobility, and strength.  Nearly anyone can start with walking.

In addition, walking provides a flexible routine which we can increase or decrease depending on ability.  We can vary the route, distance, incline and multiple other variables for those who like variety or require more or less intensity.

Walking or hiking also serves as a social event.  Lower intensity generally means we can still chat with friends while getting our steps. Combining social engagement with physical activity increases commitment and accountability.

When working with people coming from a completely sedentary background walks or daily hikes are a favorite recommendation.

4-5 days weekly 30-45 minutes serves as a good first goal.

Cycling

Bicycling serves as another great form of exercise.  Cycling has some unique benefits.  Cycling relies heavily on strength in the lower legs as well as heart and lung ability.   Cycling is a low impact sport with regards to knees and joints.

Cycling requires equipment.  A bike and helmet are a must to get started.  Additionally, a safe route free of heavy or dangerous automobile traffic is an added requirement.  Personally, I prefer riding in parks or areas that have proper bike lanes and lower traffic volume.

Much like walking, with cycling one can vary intensity dramatically.  Cycling can vary from low intensity, relaxing pace to a grueling time trial.  Hills, wind, temperature, and mechanical gearing all play a role in the variety a cyclist can experience.

Many who have suffered from knee issues cannot tolerate running or pounding on their joints.   Cycling provides a viable alternative.

If road cycling does not sound appealing, remember we can gain the same benefits by using a stationary bike or recumbent bicycle.

Swimming

Swimming has many unique qualities.  Swimming uses your entire body.  Mobility, flexibility, breath control, upper and lower body strength all play vital roles in this form of exercise.

Of course, swimming requires a safe place to swim.  For most, a community pool or gym may offer the best opportunity to add swimming to your regimen.  I love recommending pool activities due to the very limited impact on joints or spine issues.

Even if you have shoulder issues, neck issues, or lower back problems, swimming or simply pool exercises (Zumba, Kick boarding, aerobics, walking in water) work for nearly anyone.

Sometimes I see patients that suffer from extreme weight issues that make every step painful.   Pool activities provide a real solution for those trying to make progress, improve mobility and reclaim their health.

Conclusion

When it comes to exercise, a mountain of research links health to regular physical activity.  Ignoring this research limits longevity, mobility, strength, balance, and even neurologic health.

In my clinical experience, people who do not exercise suffer more health problems, pay for more medications and generally experience a more limited scope of activities and opportunities.

The activities listed in this article represent a few basic forms.

Try one.

Try multiple, combine them and rotate them if you prefer.

Do something and do it most days of the week.

Bring a friend, your kids, a spouse or co-worker.

I have often observed, changing sedentary behaviors promotes other healthy habits.  I often find my patients struggle less with proper dietary habits when they maintain a habit of fitness.  I have even seen smokers quit more easily after starting an exercise routine.

What more on exercise?  Link Here

I look forward to hearing about your progress.  Please share other forms of exercise you use and prefer in the comments below!

{ 0 comments }

What you need to Know about Fatty Liver

At least 10 times a day I either diagnose a patient or review a chart of a patient that has developed a Fatty liver.  In fact, Fatty liver appears an epidemic in my estimation. [click to continue…]

{ 0 comments }

Flu or No Flu?: Tips for Influenza Recognition

Every year during cold and flu season patients are faced with trying to determine if they have influenza or a common cold.

This video helps distinguish a few of those features.

Key Features:

1)Fever –Typically > 101
2)Body Aches/Headache
3)Dry cough
4)Rapid Onset

Other subtle findings that can help decide flu vs no flu:
1)Nausea
2)Diarrhea
3)Rapid heart rate (Typically > 100)

Common cold:

Typically less severe, fevers/body aches minimal

As always get checked out.
Flu tests are not perfect. Just because a test is negative doesn’t mean one doesn’t 100% have the flu

Flu shots are not 100% effective at preventing Influenza

Hope this video helps you and your family.  Please share if you value this content and make sure to subscribe to the NRGTRIBE youtube page for more valuable content!

Best, 

W Curtis, MD

{ 1 comment }

Holiday Nutrition–How Not to Fall off the Wagon

With the holiday season rapidly approaching, I shot a quick video discussing the holiday habits to watch out for.  For those of you making progress, losing weight, improving diabetic control, or just eliminating bad dietary habits–this video is for you.

{ 2 comments }