Author drstaceynaito

Melatonin Article For RxGirl.com

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Original post can be found here:

http://www.rxmuscle.com/rx-girl-articles/11102-melatonin.html

Melatonin is a hormone produced by the pineal gland in the brain which regulates the wake-sleep cycle. Production is turned on later in the evening when lights are turned off for bedtime. However, there are a number of poor habits which people commonly engage in which interfere with the body’s production of melatonin, with harmful results such as impaired immune response, increased rate of cellular aging, and increasing the risk of cancer formation. Basically, those late nights you spend watching T.V. or reading are interfering with optimal health. As soon as a light is turned on at night, you send a signal to your brain that is daytime, and production of melatonin ceases, and does not resume when you turn the light off either.
Shorter wavelengths (red, orange, yellow) of light are less detrimental than white or blue light and should be used in the evening. I love the salt lamp I have in my bedroom and try to use that light as my sole illumination in the bedroom as much as possible at night. Why is it so important to preserve the body’s natural production of melatonin? Because melatonin is a potent antioxidant and excellent for reducing inflammation throughout the body, including the brain.

Implement the following guidelines to optimize the body’s production of melatonin:

SuprachiasmaticNucleus1. Try to get daily bright sun exposure. Production of melatonin approximates the contrast between bright sun exposure during the day and complete darkness in the evening.

2. Turn off your computer and T.V. at least one hour before going to bed. Both computers and T.V.’s emit blue light which interferes with the body’s normal production of melatonin.

3. Sleep without any lights on. The darker your room is while you sleep, the better chance you have of allowing your body to produce melatonin without interruption.

4. Drop the thermostat to 60 to 70 degrees.

If you think your melatonin levels are low or you have labwork demonstrating low melatonin, and you also suffer from insomnia, you might want to supplement with melatonin tablets. Beware of the dosage, and keep it at 0.5 to 3 milligrams maximum dosage each night. At higher doses, melatonin can have hypnotic effects on some individuals, and on others, a paradoxical hyperaware state may manifest. On a personal note, I had labwork early this year which demonstrated low melatonin, but I wasn’t suffering from insomnia. A colleague insisted I supplement with 3 milligrams of melatonin per night, which resulted in anxiety and a completely sleepless night for all of the nights I took melatonin. Another caution is if you are trying to get pregnant, you must avoid taking melatonin supplements, because they interfere with fertility.

Green Coffee Bean Extract

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You may be wondering what green coffee extract is, especially when the roasted variety has such a characteristic mahogany brown color. “Green” coffee refers to the most pure and raw form of coffee before it is roasted and processed in other ways. When coffee beans are roasted, a powerful chemical called chlorogenic acid is leached out, and it is this chemical which is believed to slow absorption of fat and glucose from foods, resulting in less fat deposition and greater weight loss. Dr. Oz was a major factor in popularizing this supplement, and allegedly conducted his own study using the extract, demonstrating effectiveness in his subjects. There are several studies which have concluded that green coffee extract can have a modest effect on individuals looking to lose weight, even if all other factors (diet, physical activity) remain unchanged.

I am very much a skeptic when it comes to supplements with weight loss claims, but green coffee extract seems to have some validity. I am seeing more thermogenic formulas with green coffee extract as part of the formulation, and feel comfortable recommending it either alone or in combination. The recommended dosage of green coffee extract is 800 milligrams twice daily before meals.

green coffee

Too Many Cooks

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Adult female with personal trainer at gym.I am getting pretty tired of clients who think they are suddenly fitness authorities, or who think nothing of following the advice of 52 different people on what to do about diet, exercise after signing up for a comprehensive training and meal plan which I customize for them. Honestly, why hire me if you’re just going to follow whatever your whim decides is cool at the moment? I don’t get easily insulted, but it’s more that I put time into customizing plans and don’t appreciate it when a client reads some silly excerpt in Shape magazine and decides that it must be better than my advice because it was in a women’s magazine.

I deal with know-it-all attitudes as a fitness professional and as a physician. Let me be very clear. I have a four year college degree in Exercise Science from a well respected college. I have over twenty years of experience with weight training, and have done contest prep coaching since 2010. I am a professional athlete.

As a physician I have over a decade of experience, am board-certified and fully licensed. Yet I am challenged on a regular basis by people who think that because they looked up something on WebMD that they are suddenly more knowledgeable than I am. In fact I am not sure which bothers me more: the disrespect I get as a doctor, or the disrespect I get as a fitness professional?

The BEST advice I can give to anyone who is looking for a comprehensive plan in fitness, nutrition, or hormone balancing is to pick ONE expert and stick with that person’s knowledge instead of second guessing the individual by throwing other mostly uneducated opinions on what to do. While I give people a lot of credit for knowing their own bodies. I think it is important to remember that contradicting your coach, physician or mentor is a study in animosity that will pitch you in poor stead with that person who is trying to help you.

Gamma Linolenic Acid

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GLAOne supplement which has gotten attention from Dr. Oz lately as a potential fat buster and weight loss aid is gamma-linolenic acid. Gamma-linolenic acid (GLA) is an omega-6 fatty acid which stimulates the brown fat in the body and trigger utilization of white fat for energy. GLA also raises serotonin levels in the brain, creating a feeling of satiety sooner. There have been numerous studies to suggest that GLA can be an effective weight loss aid. Another nifty benefit of GLA is the body’s conversion of it into dihomo-gamma-linoleic acid, which is a precursor of the anti-inflammatory prostaglandin E1.

The Dr. Oz website recommends taking 1,000 milligrams of GLA before every meal for one week to mobilize fat stores for energy, while other sites recommend anywhere from 500 to 2,000 milligrams daily split into several doses. However, many studies state that the effects of GLA can only be seen after prolonged supplementation. GLA derived from black currant seed oil is a bit safer to take since the GLA derived from evening primrose oil may have estrogenic activity in some individuals.

GLA can also help with symptoms of PMS, rheumatoid arthritis and high blood pressure, and it can be excellent for the skin and hair. I am actually quite intrigued with the benefits for skin since I work extensively in the field of aesthetic dermatology and am always searching for skin cures. Of course this means that there is a chance that I will give GLA supplementation a try so that I can report my individual findings in a later blog post.

Make sure that if you decide to supplement with GLA to take this supplement with food to enhance absorption. Also make sure to allow several weeks for the effects to manifest. Lastly, bear in mind that this supplement tends to be very unstable and can turn rancid, so store in a cool, dry, dark place.

Calcium Pyruvate

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Magic-Pill-300x152Calcium pyruvate has gotten a lot of attention lately, being touted as a fat blaster extraordinaire by Dr. Oz and by other medical and health professionals. Supposedly there has been research pointing to calcium pyruvate’s effectiveness in mobilizing storage fat as a fuel source. The general recommendation is to take 1000 milligrams before each meal for a period of one week to jump start the body’s utilization of fat.

Here’s the big problem with such a claim. It’s completely bogus. In order to reap the fat blasting benefits of calcium pyruvate, you would need to consume 30 grams per day. That’s a pretty massive dose, and pretty expensive to boot. It would be a rare person indeed who would be willing to spend the serious coin necessary and take the massive amounts of capsules each day just to gain such a fat torching benefit. I know I wouldn’t do it. Calcium pyruvate is also very poorly absorbed, so when you load your body with high doses, you can expect to spend a LOT of time in the restroom dealing with a very uncomfortable aftermath. Also, if you are crapping out most of the supplement, you are just wasting money and wreaking havoc on your digestive tract to boot.

The main reason why calcium pyruvate is a recent hot topic is because Dr. Oz made a big deal about it, proving that media hype can make just about ANY supplement appealing because people want to believe in anything that is offering promise as a magic weight loss pill. Magic wand in a supplement? I don’t think so. I recently was told by a client that she was going to begin taking this supplement, despite my very unenthusiastic review of it. All I can do in such a situation is throw my hands up and say, “Do what you want, but I’m not recommending or endorsing this.”

The take home lesson here is don’t believe the hype when a new supplement comes on the horizon, especially one that promises to zap storage fat.

“What Do You DO?”

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people at partyOne of my pet peeves is when I am at an event and someone asks me what I “do”. It drives me nuts, as if the only thing defining who I am is what activity I engage in which enables me to keep a roof over my head and pay bills. It’s not like I am ashamed of what I do for a living. In fact it’s quite the contrary. But I don’t like throwing around the fact that I am a physician because it sets up erroneous preconceived notions about my personality, lifestyle, and income. It is only after I have been speaking to someone for a while and have been given an opportunity to mention fitness that I come alive and truly enjoy the conversation. I do NOT enjoy talking about my medical career. People do not seem to understand that not every physician works in a hospital, works full time, makes oodles of money, and enjoys talking about medicine 24/7.

Another thing I cannot stand about revealing my main career is that people seem to think nothing of asking for a curbside consult. Let’s say you are a certified public accountant. Would it bother you if I asked you a couple of tax questions just to make sure I am filing my tax receipts properly? Oh, it WOULD bother you? Well, I would appreciate it if you wouldn’t ask me to look at your sore elbow, or the rash on your left cheek (sometimes it’s even the nether cheek which is affected…NO, I don’t want to see it!), or your inflamed adenoids. When I am at an event, I am OFF DUTY, just like you are. So please don’t ask.

I know that some people love talking about what they do. If it stems from a true passion for what they do, that’s fantastic. However, there are plenty of situations in which I find myself conversing with someone who thinks that social conventions require everyone to discuss what they do for a living, no matter how unfulfilling or uninteresting the discussion is. I would honestly rather find out something interesting about a person, such as an unusual hobby, than to hear someone describe a work environment which holds zero interest for me.

I wish conversations were more heavily weighted towards truly learning about what makes a person tick instead of sizing someone up on the basis of how they make a living!

Just Because I Like Cats, Doesn’t Mean I Am A Cat Person

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Yes, I like cats. As a matter of fact, I adore them, and have always gotten along well with them and understood their movements and instincts. As a child I was able to befriend strays who would never dare come near any other humans, so this earned me a label very early on of “cat person”. Why do I have to wear such a label because I like and own cats? The labels “dog person” and “cat person” are often attached to an applied exclusion in which the two are not expected to comingle, and in which both labels could not possibly be worn by one person. So what if I have cats? It doesn’t mean that I am anti-dog! I would LOVE to have dogs, but since I have always been a fan of large dog breeds, and because I don’t have a yard, it would be unfair of me to have dogs at this point in my life. I am also so incredibly busy that I wouldn’t have time to walk a dog or devote the extra time which dogs demand from their owners. Most importantly, two of my cats are very doglike and follow me EVERYWHERE I go when I am at home.

My babies...

My babies…

Another thing I do not engage in is collecting cat motif items. Do not expect to walk into my home and see cat pillows, cat artwork, etc., in the common areas, because I will not subject myself nor anyone else in the household to such feline tributes. The only cats you will see in my living room are the living furry companions who are family members and sources of great joy to me. I do have photos of my cats on the fridges (we have two fridges in our place), but there are only a few.

It always surprises me when people who don’t know me well reveal with hesitation that they have dogs, as if I am anti-dog. Instead, I respond with excitement, asking them what kinds of dogs they have. Honestly, I adore dogs so much that I get dog lust if I hang around great dogs. I have also been tempted on more than one occasion in my life to adopt a dog even though my schedule has never been accommodating enough for me to be a good doggy mom.

Whether you have cats or dogs, chances are I will be fine with them all.

When’s The Next Shoot?

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Blue Dress pickup 2 - CopyI love modeling so much that I prefer having a stacked shoot schedule. I truly look forward to the majority of my shoots and always anticipate what types of images will result from each shoot. The only thing I DON’T look forward to is packing wardrobe. That can be a real drag because half the time, I can’t even remember what I have, and if I need to get creative, it takes time for me to put looks together. I have had as many as 12 shoots in a month, and that shoot schedule was adjusted around my work schedule.

There are busier times of the year for sure, but they are unpredictable and I never know when they will emerge. I simply roll with whatever is put before me. Some of you might be under the impression that I shoot with anyone who asks me to shoot, but that couldn’t be further from the truth. I am VERY selective about which photographers I will shoot with.

I am amazed by how incredibly fortunate I am to have shot with some of the most talented photographers in the fitness, fashion and glamour industries. It’s a rare privilege to model so frequently despite the fact that I am only a couple of years away from the big 5-0. I have recently been into more “outside the box” concepts, partially because I have gotten a tad burnt out on the standard fitness and bikini shoots, and also because my creative mind always enjoys exploring original concepts. So don’t be surprised if future shoots reveal edgier looks. That’s kind of how I roll!