If you don’t have time to exercise, then you had better make time to be sick, because so much of our health depends on getting the right amount and the right types of exercise. We all know it, but we get distracted with life, and guess what gets put off until tomorrow or someday when there is more time. Someday means never, and I’m going to give you a tip that can change today. There is a simple form of exercise that will save you hours and hours of time on the treadmill or bike. In as little as 22 minutes, three times per week, you can lose weight, lose body fat, increase muscle tone, increase energy and performance, and boost your sex drive while you’re at it.…

If you struggle with losing weight despite eating well and exercising then consider investigating for delayed food allergies.  Along with hormone imbalance and poor intestinal health we find the connection between food allergies and weight gain to be quite common.  Our clinic tests lots of people each week and we routinely see patients losing 10 or 15 pounds in a few months simply by eliminating food allergens.  Over the course of a year many patients will lose as much as 20-30 pounds. But “I don’t have food allergies”, you may say.  Actually, most people probably do and just don’t know it.  The reason is that we are talking about “delayed” versus “immediate” allergies.  Many practitioners refer to these allergies as “sensitivities” or “intolerances” but in fact anything that…

When we think of cardiovascular risk factors, we typically focus on diet, exercise, and genetics. But lurking beneath the radar is a silent threat of toxic heavy metals, ubiquitous environmental pollutants increasingly linked to heart disease.  A major 2024 review in Circulation Research shined a spotlight on the cardiovascular damage these metals cause and the urgent need for prevention and intervention strategies. Why Heavy Metals Matter Heavy metals such as lead, cadmium, mercury, arsenic, and chromium are present in our air, water, soil, food, and even consumer products. Once inside the body, they do more than just accumulate, they actively interfere with cardiovascular function. Research consistently shows that heavy metals provoke oxidative stress, spark inflammation, disrupt lipid metabolism, interfere with electrical signaling in the heart, and alter gene…

The body has a marvelous system for dealing with acute stress, allowing us to meet challenges and perform at a high level both physically and mentally.  But, chronic stress, day in and day out without respite, leads to burnout and numerous health problems, especially fatigue.  Learning how to recognize and deal with chronic stress or adrenal fatigue is one of most important keys to great health. The adrenal glands are located on top of the kidneys and when stressed they pump out the “fight-or-flight” hormones.  If we had to march for days without food and water, it is the adrenal gland that would keep us going.  Normally it comes into play during a time of stress, such as a mentally challenging time where we need extreme attention, in…

Stress is rampant and it’s creating many health problems.  Each day in the office I’m talking to patients about “dialing down” their stress response.  We can’t avoid every stressful situation, but we do have some simple and powerful tools to minimize the impact stress has on our mental and physical well being.  The key is to balance the two competing parts of our nervous system that have to do with stress – finding the nervous system “sweet spot”. Every moment of every day, your body’s internal command center, the autonomic nervous system, is working subconsciously behind the scenes. It’s made up of two main branches: the sympathetic nervous system (SNS), which drives the classic “fight or flight” response, and the parasympathetic nervous system (PNS), which governs “rest and…

I love our hot tub.  Our son loves his dry sauna.  And many of my patients love their infra-red sauna.  Last week I wrote about the benefits of heat therapy related to the heat shock proteins.  But I’ve always wondered, is one heat therapy better than another?  I just got at least somewhat of an answer. A groundbreaking study published in AJP Regulatory, Integrative, and Comparative Physiology (June 2025) by Jessica Atencio and colleagues offers some clear answers. This study directly compared three popular forms of passive heat therapy – hot water immersion (HWI), traditional sauna (TRAD), and far-infrared sauna (FIR) – to see how each impacts body temperature, cardiovascular function, and immune system activity. The trial involved 20 healthy adults (10 men and 10 women, average age…

Last week I was in Santa Fe enjoying a soak in a hot spring then alternating with a jump into icy cold water.  Our friends were questioning the health benefits of both, and the sanity of the latter, and it got us talking shock proteins. In the quest for better health, sharper focus, faster recovery, and longer life, consider temperature stress as a simple, yet powerful therapy. Whether you’re soaking in a hot bath or plunging into an icy stream, your body responds by producing specialized molecules known as shock proteins. These include heat shock proteins (HSPs) and cold shock proteins (CSPs), your body’s internal repair and protection squads. While they operate in different ways, both are part of your body’s hormetic response – beneficial stress that makes…

For more than three decades, I’ve worked alongside women navigating the complex and often overlooked terrain of perimenopause and menopause. I’ve witnessed the life-altering improvements that hormone therapy can bring – clearer thinking, better sleep, stronger bones, restored sexual health, and a renewed sense of vitality. But I’ve also watched, with no small measure of frustration, as countless women were denied these benefits due to a single, outdated obstacle: the FDA’s black box warning on estrogen therapy. Today, I’m heartened to see the FDA finally reevaluating this position. A Longstanding Misstep The origin of this issue dates back to 2002, when the Women’s Health Initiative (WHI) study sent shockwaves through the medical community. The media seized on reports that hormone replacement therapy, particularly the combination of conjugated equine…

Millions of people struggle each night with insomnia – difficulty falling or staying asleep, waking too early, or experiencing poor quality rest. While medications are commonly prescribed, they come with risks like dependency, next-day grogginess, and long-term health concerns.  But what if the path to better sleep isn’t in a pill bottle, but on a yoga mat or walking trail? A newly published systematic review and network meta-analysis from researchers at institutions across China and Bangladesh shines a spotlight on the power of exercise to combat insomnia. Analyzing data from over 1,300 adults across 22 randomized controlled trials, this comprehensive review compared the effects of various exercise-based interventions – including yoga, Tai Chi, walking, strength training, and aerobics – on sleep quality and insomnia severity. The findings are…

Many well-known and long held beliefs regarding weight loss are untrue according to recent scientific research. Despite the popularity of some media and health-provider guidance, it appears much of this weight loss advice is presumptuous and unproven, or worse yet, persistent myths that have been proven wrong. Using Internet searches of popular media and scientific literature, authors Casazza et al, released a report in the New England Journal of Medicine, entitled “Myths, Presumptions, and Facts about Obesity”. They identified, reviewed, and classified obesity-related myths and presumptions. They also examined weight loss facts that are well proven by research, especially highlighting the facts that have practical implications for clinical recommendations as well as public health policies. The Myths Myth 1: Rapid weight loss has been vilified as an unhealthy…

Summertime in Western Colorado offers some of the best outside adventure in the world, whether it is cycling across desert slick rock or rafting raging rivers, hiking remote trails or golfing groomed links, we are blessed with an abundance of terrain that lures folks of all ages to the great outdoors.  But the summer heat can cause serious problems if you don’t use caution and it’s easy to get over-heated before you realize you are in real trouble.  If you want to both increase your performance and avoid heat related illness then try these tips when working or playing in the heat. Getting Overheated When the ambient temperature rises above about 84 degrees, humans can no longer get rid of excess heat by simply radiating heat to the…

These natural agents may help reduce side effects and protect healthy tissue during cancer treatment. Always consult your medical team before using supplements during therapy. Top Natural Substances and Their Effects Substance Mechanism of Action Evidence/Effectiveness Best Use Timing Notes/Cautions Curcumin Antioxidant, anti-inflammatory, modulates signaling Protects normal cells, may sensitize tumors Avoid on chemo/XRT days Use bioavailable forms with piperine Melatonin Free radical scavenger, supports antioxidant enzymes Reduces treatment side effects in studies Bedtime daily Generally safe, also aids sleep NAC/Glutathione Boosts glutathione, reduces oxidative damage Bone marrow and liver protection Avoid on chemo/XRT days May protect tumor cells, use cautiously Resveratrol Antioxidant, supports DNA repair Radioprotective in preclinical studies Avoid on chemo/XRT days High doses may interfere with therapy Silymarin Liver protection, antioxidant Protects from chemo-induced hepatotoxicity…

The goal of anti-aging is to slow, stop, or even reverse many of the changes associated with aging.  This means staying healthy, active, and vibrant of body and mind, while avoiding the common diseases and infirmities of aging.  One cornerstone of anti-aging strategy is to replace the hormones that naturally decline with aging. Bioidentical Hormone Replacement Therapy (BHRT) Hormones are chemical messengers that help the entire body function normally.   They work in concert with the nervous system by responding to neuronal commands that regulate everything from growth and development, to reproduction, to the aging process itself.  Hormones control metabolism, mood, energy, sleep, and sex drive.  Put simply, humans are designed to be healthy with optimal levels of hormones. Bioidentical means identical to our biology.  A bioidentical hormone has…

As a physician specializing in testosterone replacement therapy for men with hypogonadism, I am frequently asked whether TRT increases cardiovascular risk. This question has long been debated, and until recently, answers have been clouded by contradictory data and limited randomized trials. Fortunately, two major meta-analyses published in 2024 have brought welcome clarity. These studies provide compelling, evidence-based insights into the cardiovascular safety of TRT in men with confirmed low testosterone levels.  The Studies The first study, titled “Cardiovascular Outcomes of Hypogonadal Men Receiving Testosterone Replacement Therapy,” was published in Endocrine Practice in late 2024. This systematic review and meta-analysis focused exclusively on men with well-defined testosterone deficiency, pooling data from 26 randomized controlled trials and including over 10,000 patients. The researchers evaluated key cardiovascular endpoints including all-cause mortality,…

Autoimmune disease is caused by the immune system attacking one’s own body, instead of doing it’s normal job of defending against foreign invaders such as bacteria, viruses, etc.  For example, in rheumatoid arthritis the target is joints, in type 1 diabetes the target is the pancreas, in Hashimoto’s thyroiditis the target is the thyroid, and so on.  Testing for for autoimmune disease involves a blood test through standard labs or a more specialized, broad screen such as the autoimmune zoomer from Vibrant Wellness. How does autoimmune disease get started? Normally the immune system is balanced between attack and tolerance.  That is, it remains quiet until an invader poses a threat, then it attacks.  And it tolerates a variety of non-threats, such as the hundreds of species of normal…

In recent years, a growing body of nutritional science and ancestral wisdom has cast doubt on the healthfulness of a common component of the modern diet: seed oils. Once promoted as heart-healthy alternatives to saturated fats, oils like soybean, corn, canola, sunflower, and safflower are now under scrutiny for their potential role in chronic disease. Seed oils may represent a slippery slope for health, silently contributing to inflammation, metabolic dysfunction, and other degenerative conditions. The Origin of Seed Oils Seed oils, also called vegetable oils, are industrial products. Unlike olive oil or coconut oil, which can be mechanically pressed with minimal processing, seed oils require intense refinement. This process includes high-heat extraction, chemical solvents like hexane, deodorization, and bleaching. The result is a highly processed oil that is…