MOST IMPORTANT BLOOD TESTS

Robert H. Lustig, M.D., M.S.L. is Professor emeritus of Pediatrics, Division of Endocrinology at the University of California, San Francisco (UCSF). He specializes in the field of neuroendocrinology, with an emphasis on the regulation of energy balance by the central nervous system. His research and clinical practice has focused on childhood obesity and diabetes. Dr. Lustig holds a Bachelor’s in Science from MIT, a Doctorate in Medicine from Cornell University. Medical College, and a Master’s of Studies in Law from U.C. Hastings College of the Law. Dr. Lustig has fostered a global discussion of metabolic health and nutrition, exposing some of the leading myths that underlie the current pandemic of diet-related disease. He believes the food business, by pushing processed food loaded with sugar, has hacked our bodies and minds to pursue pleasure instead of happiness; fostering today’s epidemics of addiction and depression. Yet by focusing on real food, we can beat the odds against sugar, processed food, obesity, and disease. https://youtu.be/_XT9VIRq7Vs?si=8fdC9uVTpNHcVa3b His viral video, Sugar:The Bitter Truth https://youtu.be/dBnniua6-oM?si=Uu7ply-bnVOByBge best of health, emmett

BERBERINE

Berberine is a plant compound that improves blood sugar, metabolic health, blood pressre, heart health, gut health, fat loss, and brain health, etc. https://youtu.be/kqakQHB70QE?si=EpEYCUEjB5yYY4UB https://www.healthline.com/nutrition/berberine-powerful-supplement#how-it-works best of health, emmett

THRIVE!

THRIVE! Health and Nutrition Coaching  “Nutritionally, the most important thing is not what you eat, but what you don’t eat” Coaching Program This online program is designed to help you achieve excellent health, optimal weight, and avoid modern disease. If you want to become an ultra-healthy centenarian this program is for you. We will utilize Intermittent Fasting (IF) along with ultra-nutritious food to help you achieve your ultimate health. I will monitor your nutrition, exercise, and lifestyle habits on a daily basis. This is described in more detail below. I will monitor your diet, exercise, and lifestyle habits. I will evaluate your input daily giving you education and accountability. The program involves nutrition, exercise, and lifestyle modifications. Much of this program is based on the research and writings of Dr. Gundry M.D., Dr. Mark Hyman M.D., Dr. Rhonda Patrick PhD., Dr. David Sinclair PhD., and Dr. Joseph Mercola D.O., among others. Weight Loss Phase - Nutrition    What to Eat - Focus on Foods instead of Calories -organic and/or local whenever possible - non starchy veggies (no potatoes, corn, etc.) - clean protein (grass fed beef, buffalo, wild caught fish, pastured eggs) - nuts (not peanuts or  cashews) - olive, coconut, avocado (whole food or oils), grass fed butter, ghee - unsweetened coconut or almond milk -cacao - water, water, water, tea, coffee What Not to Eat  - sugar, grains, fruit, processed foods, pasta, rice, simple carbs, below ground veggies, milk products, industrial seed oils (ex. Corn, canola, etc.) - try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours), easiest way to accomplish this is to skip breakfast. If you want do a 36-48 hour fast once or twice a month, that has some extremely positive health benefits. Generally 2-3 weeks at this phase is good, then transition to the Exceptional Health phase. You can move back to the weight loss phase periodically as needed. 2. Exceptional Health Phase -  Nutrition  - basically you are going to increase veggie consumption, decrease animal protein, add back some berries and low glycemic fruits, below ground veggies (tubers), add back some fermented full fat dairy like yogurt and kefir, have some red wine if you want to.  - OK Fruits (berries, grapefruit, plums, kiwi, lemons, limes etc.) - try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours),  If you want do a 24 hour fast once or twice a month, that has some extremely positive health benefits. 3. Supplements - personalized for goals/needs, optimize your cellular nutrition. we used to eat 250 species of plants and animals/year,  not any more (dietary Supplements are necessary for this reason) - vit d,, omega 3  (dha epa), vit k2, magnesium, zinc, boron, C60, niacinamide, mushroom extract, mct oil, astaxanthin, etc, , etc, Exercise and Movement Whatever you Like - Swimming, walking, biking, weight lifting, hiking, pilates, etc. At least 1 day per week should include some type of resistance training. Do something every day.When you are short on time exercise at a higher intensity. When you have more time lower the intensity.  Primal Lifestyle 1.Eat Lots of Healthy Plants and Animals -Avoid chemicals on the plants you eat, avoid chemicals and unnatural food sources (corn, soy,antibiotics, etc.) in the animals you eat. 2. Avoid Poisonous Things -Primarily Sugar, Processed Carbs, Industrial Seed Oils,Pesticides, Herbicides, etc.  3. Move Frequently -In Many Planes of Motion, mainly slow-moderate pace, every day. The more the better. 4. Lift Heavy Things -A Couple Times Per Week 5. Sprint Once in a While -Once or Twice a Week, short maximal effort (8-20 seconds) 6. Plenty of Sleep -Practice Good Sleep Hygiene, 7. Play -Have Fun (golf, tennis, frisbee, fishing, etc.) 8. Sunlight -Vit D Prevents Cancer and Other Diseases, 9. Avoid Stupid Mistakes -Texting and Driving, Drinking and Driving, Using Drugs, etc. 10. Use Your Brain -If You Continually Learn New Things. You won’t lose cognitive function. best od health, emmett

WEIGHT TRAINING for HEALTHSPAN and LIFESPAN

Resistance Training can help extend your healthspan and lifespan. https://youtu.be/EPjdpobvglo?si=t55Z-bzOMsxzNogh Benefits include: Decreased risk of injury Boosts brain health Boosts mood Decreases abdominal fat Boosts metabolism Enhance your quality of life Enhanced mental health Helps control blood sugar Hypertrophy Improve mobility Improved posture Muscle Muscular endurance Self-esteem Strengthen bones Anxiety Burns calories efficiently Improving insulin sensitivity Increase bone density and improve balance Makes you stronger Osteoporosis Pain Resistance training Sleep best of health, emmett

BEST SWEETNER

Many good sweetners have come out in the last 10 years. In my opinion allulose is the best one, its effect on insulin and blood sugar is excellent. It has even been compared to ozempic for weight loss. https://youtu.be/ZY2vU9I5uic?si=PbTUthprrMCU4AJy https://youtu.be/XZ6CdD1AI1Q?si=2LeTaEkdmwTnbxFb https://youtu.be/Zf2XrIteKMw?si=4k6ONlegJnhx8JJN best of health, emmett https://www.thrive1.info/

FRUIT

What types of fruit are best for you. What to avoid. When and where to buy. https://youtu.be/4vFEc215NRQ https://www.healthline.com/health/best-low-sugar-fruits#watermelon best of health, emmett https://www.thrive1.info/

VIT K2

Vit K2 can have a positive effect on cardiovascular health, bone health, blood sugar, metabolism, inflammation, hormone health, among others. You can get it from animal products as well as fermented foods. https://chriskresser.com/vitamin-k2-the-missing-nutrient/ https://youtu.be/nmPJivMOvAM best of health, emmett https://www.thrive1.info/

AFTER MEAL - WALK

Simple way to improve your blood sugar, insulin, and overall metabolic health is to go for a 10-30 minute walk after eating. https://www.wellandgood.com/walking-after-eating/ https://youtu.be/5lr5QocPFo4 best of health, emmett https://www.thrive1.info/

KETONIX for BETTER HEALTH

KETONIX is a breath ketone meter which can show you how much fat you are burning. The change from burning sugar to burning fat significantly improves your metabolic and cognitive health. I have clients who have lost significant amounts (15-40 pounds) of fat while improving their overall mental and physical health. https://www.ketonix.com/ https://www.thrive1.info/ http://emmettmurphy.blogspot.com/2013/10/brain-health.html best of health, emmett

SUGAR

 Eating sugar (especially fructose) can negatively affect your physical and mental health more than smoking.

the following videos with Dr. Lustig and Dr. Gundry are worth watching.

https://youtu.be/mMZJZDex4rw

https://youtu.be/dyQyB0rh-vg

http://emmettmurphy.blogspot.com/search?q=sugar

best of health,

emmett

SUGAR

Sugar is really bad for you, physically and mentally.
Great short video from Dr. Gundry

https://youtu.be/3aHbezUyBZk

http://emmettmurphy.blogspot.com/search?q=sugar

best of health,
emmett

ALZHEIMERS PREVENTION

To prevent Alzheimers avoid sugar, processed foods, and chemicals. Exercise, practice fasting, get a cognoscopy,  and don't eat at least 3 hours before bed (brainwashing). Watch the following 10 min video.

https://youtu.be/zfDwuPMG-tU

best of health,
emmett

SUGARY DRINKS and CANCER

 If you need another reason to quit, here it is. Sugary drinks increase your risk of all types of cancer.


https://www.sciencedaily.com/releases/2019/07/190710193917.htm

http://emmettmurphy.blogspot.com/2017/04/sugar-addiction.html

http://emmettmurphy.blogspot.com/2015/11/benefits-of-quitting-sugar.html

http://emmettmurphy.blogspot.com/2018/02/sugar-consumption-and-dementia.html

best of health,
emmett

COFFEE and COFFEE FRUIT BENEFITS

The benefits of coffee and coffee fruit  are numerous.
These include:
  improved brain function
  reduced risk of alzheimer's and dementia
  reduced risk of parkinson's
  better blood sugar control
  reduced risk of type II diabetes
  increased fat mobilization
  lower risk of cancer
  great source of polyphenols
  etc. etc. etc.

If you don't drink coffee, coffee fruit provides the same benefits.
If you drink coffee, buy organic, you don't want all the chemicals that are in conventional coffee beans.

https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee

https://bestlifeonline.com/coffee-health-benefits/

https://blog.bulletproof.com/coffee-fruit-extract-nootropic-supplement/

best of health,
emmett

PRIMAL HEALTH COACHING

2.5 million years of evolution=Primal Blueprint
Avoid Modern Disease

1.Eat Lots of Healthy Plants and Animals

-Avoid chemicals on the plants you eat, avoid chemicals and unnatural food sources (corn, soy,antibiotics, etc.) in the animals you eat.

2. Avoid Poisonous Things

-Primarily Sugar, Processed Carbs, Industrial Seed Oils

3. Move Frequently

-In Many Planes of Motion, mainly slow-moderate pace, every day. The more the better.

4. Lift Heavy Things

-A Couple Times Per Week

5. Sprint Once in a While

-Once or Twice a Week, short maximal effort (8-20 seconds)

6. Plenty of Sleep

-Practice Good Sleep Hygiene,

https://articles.mercola.com/sites/articles/archive/2018/03/29/why-do-you-need-sleep.aspx

7. Play

-Have Fun (golf, tennis, frisbee, fishing, etc.)

8. Sunlight

-Vit D Prevents Cancer and Other Diseases,

9. Avoid Stupid Mistakes

-Texting and Driving, Drinking and Driving, Using Drugs, etc.

10. Use Your Brain

-If You Continually Learn New Things.  You won’t lose it.

best of health

emmett

FOOD FOR MOOD!

"Highly processed foods can lead to a 50 to 100% increased risk for clinical depression and high-glycemic foods pose a significant risk as well. It's time we stop thinking of the way we eat as relevant to only one piece of our health, it dramatically influences the entire body"
 Dr. Mark Hyman

The food you eat can directly affect your mental health. If you want to feel good mentally and physically avoid sugar and processed foods.

http://emmettmurphy.blogspot.com/2017/04/sugar-addiction.html

https://www.drperlmutter.com/foods-improve-brain-health-memory/


best of health,
emmett

GREAT PODCAST

 Dr. Gundry has Dr Perlmutter on his latest podcast. They discuss all the negative health issues with sugar and grains, alzheimers prevention, keys to good health, etc.

 They also discussed a new study out of Spain (PREDIMED), minute 24.  The study followed 65 year olds around for 4 years, they were in 3 different mediterranean diet groups. 1. included a liter of olive oil per week. 2. equivalent calories of walnuts. 3. low fat. The results were astounding, relating to heart disease, weight, and brain health. The olive oil group outperformed on multiple physical and mental measurements. Please listen.

https://drgundry.com/020-why-cutting-grains-can-save-your-life-dr-david-perlmutter/

live well,
emmett

KETOGENIC DIET

The benefits of a ketognic diet (high fat,low carb) are many, including:
- burning abdominal fat for energy;
 -lower blood sugar and risk of type II diabetes,
-lower triglycerides and higher HDL (lower rates of heart disease);
-improved brain health and cognitive function (lower rates of dementia and alzheimer's).

https://youtu.be/mpl2om711cM

https://youtu.be/MUlA3Pwi5O8

https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#section1

https://www.healthline.com/nutrition/ketogenic-diet-101

best of health,
emmett

FREE SEIMINAR

  If you live in the Salt Lake area I will doing a free seminar at your home or place of business, with friends, family, anyone interested.   The seminar is called Primal Living - Optimal Health, 10 Lifestyle Habits to Create Optimal Health. It generally takes 45 minutes or so. If you are looking to make some positive lifestyle changes this can be very helpful.

PRIMAL HEALTH COACHING

2.5 million years of evolution=Primal Blueprint
Avoid Modern Disease

1.Eat Lots of Healthy Plants and Animals

-Avoid chemicals on the plants you eat, avoid chemicals and unnatural food sources (corn, soy,antibiotics, etc.) in the animals you eat.

2. Avoid Poisonous Things

-Primarily Sugar, Processed Carbs, Industrial Seed Oils

3. Move Frequently

-In Many Planes of Motion, mainly slow-moderate pace, every day. The more the better.

4. Lift Heavy Things

-A Couple Times Per Week

5. Sprint Once in a While

-Once or Twice a Week, short maximal effort (8-20 seconds)

6. Plenty of Sleep

-Practice Good Sleep Hygiene,

https://articles.mercola.com/sites/articles/archive/2018/03/29/why-do-you-need-sleep.aspx

7. Play

-Have Fun (golf, tennis, frisbee, fishing, etc.)

8. Sunlight

-Vit D Prevents Cancer and Other Diseases,

9. Avoid Stupid Mistakes

-Texting and Driving, Drinking and Driving, Using Drugs, etc.

10. Use Your Brain

-If You Continually Learn New Things.  You won’t lose it.

best of health

emmett

FASTING and STEM CELLS

One of the best ways to improve your health is intermittent fasting. It can help you lose weight, reduce your blood sugar and diabetes risk, lower inflammation, reduce risk of cancer and heart disease, improve your cognitive health, and lower your risk of dementia and alzheimers.

A new study from MIT shows it can double your metabolism as well as regenerating stem cells.

It is one of the most effective strategies to improve your health.

http://emmettmurphy.blogspot.com/2015/07/intermittent-fasting.html

http://bigthink.com/news/mit-study-24-hour-fasting-regenerates-stem-cells-doubles-metabolism

best of health,
emmett