Caffeine:  The typical cup of coffee  has about 80 to 100 mg of caffeine in it.  A single shot of espresso  has about 63 mg of caffeine,...

The sleep optimization program has 4 specific interventions each one intended to improve your sleep and get you the most restful night...

It is not uncommon for us to see patients who have objectively good scores on their overnight sleep tracker but still feel sleepy...

Sleep Tracking Now that we have excluded or treated the disorders above that are related to sleep, it is time to begin evaluating your...

This first step could be very important to your overall health. In this step you will complete screening forms to look for illnesses that...

Sleep is one of the most often overlooked issues in medicine.  This is largely because it is not easy to treat it with medicines and the...

Cardiorespiratory Fitness Program The idea of the aerobic fitness program is to progressively increase your fitness level regardless of...

The individual experiments in the Lifestyle Experiment (Sugar, Fitness, Sleep and Food) will all have shorter term, more responsive...

Cardiovascular Fitness Prescription As you can see from the schematic above, we are mainly interested in adopting a program that can get...

Grip Strength Grip strength is well correlated with overall strength and muscle mass. It has been studied on numerous occasions and good...

As we age, we can expect to see about a 10% decline in cardiorespiratory fitness levels every decade after 40.  But to maintain metabolic...

When you do aerobic exercise, the first thing that happens is that you start to breath more heavily.  As you breath more heavily and more...

The Fitness and Strength experiment will be one of the most important and challenging experiments in your entire journey. Important,...

Glycemic Index of Food  To eliminate spikes and lower the average blood glucose you need to eliminate the foods that are most likely to...

Initiate Continuous Glucose Monitoring (CGM) The crux of the glycemic control experiment is the use of a continuous glucose monitor . ...

The diagnosis of food addiction  can be met with skepticism in some traditional medical circles.  It shouldn’t be.  There are clear...

You have completed your full assessment and now you have been able to self-diagnoses with several very important conditions. They are:...

Next you need to determine if you have insulin resistance such as diabetes itself, prediabetes or metabolic syndrome.  If you have any of...

Element Normal Range Diagnostic Criteria Body Mass Index Normal: 18.5-25 Overweight 25-30     Obese: > 30 Body Fat Percentage Varies...

Resting Energy Expenditure Like the measurement of muscle mass, the use of fasting insulin level and the use of highly sensitive CRP, the...