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Chili peppers are known to help aid in weight loss and alleviating pain.
Additional Info
- Segment Number 1
- Audio File healthy_talk/1513ht2a.mp3
- Organization Life Extension
- Guest Website Healthy Talk MD
-
Transcription
RadioMD Presents: Healthy Talk | Original Air Date: March 24, 2015
Host: Michael Smith, MD
Living longer and staying healthier. It's Healthy Talk with Dr. Michael Smith, MD. Here's your host, Dr. Mike.
MIKE: So, it is a good thing. It's good for your body to feel the burn of chili peppers. Coming from Texas, I love this story.
We put salsa on everything. We just do and I'm pretty good with the heat. I do enjoy the flavor of a lot of peppers and salsas. As a matter of fact, there was a salsa bar in Dallas, Texas. You know how they have tequila bars and such? Well, this was a salsa bar and in one little area, they had maybe 10 different salsas lined up and on the left side it was "mild" and you moved towards the right and it got hotter and hotter. The last couple of salsas are just beyond belief. In fact, one of them, you did have to sign a waiver for. I made it through like half of that. I had a couple of friends that made it close to the end and they were hiccupping and all that kind of stuff. Maybe that's the extreme side of chili peppers, but they are good for you. There's a lot of good evidence that capzasin—that's the key compound in chili peppers—has health benefits to the heart, the brain, immune system, even weight loss. So, we're going to talk a little bit about that today.
By the way, I watched a video, this was a young man, 12 years old, His name was Nick. This was on YouTube. He ate the hottest pepper. This is according to the Guinness Book of World Records, by the way, and this pepper is called the Carolina Reaper. I didn't know that. I thought it was the ghost pepper. Turns out that's not true. The hottest one, it was, I guess, genetically engineered by some guy in the Carolinas and he called it the Carolina Reaper. It has the Scoville measure—that's the measurement. Scoville units measure how hot a pepper is. The more units, the hotter—of 2.2 million.
Now, there are some salsas that they'll make with different peppers and the salsa itself can be hotter, but just as a stand-alone pepper, by itself, taking a bite: 2.2 million Scoville units is the hottest. This kid ate it. He was with his dad in the video. His dad ate it. His dad was dying. I actually thought they were going to have to call the paramedics for his dad. But the kid, Nick, he seemed to be okay. I mean, he had some ice cream and some milk. Milk does help. The reason milk helps, by the way, is that the milk sugar, the lactose, binds to the receptors that capzasin binds to on your tongue. So, milk (dairy) is the best way to decrease the burn, if you will. Very interesting and funny video. So, that's the Carolina Reaper.
But, chili peppers, they're high in beta carotene and vitamin C. That was news to me. I didn't realize peppers were high in vitamin C. Gosh, fiber, and, of course, the capzasin. So, chili peppers can be used definitely in cooking and even in supplement form to improve health.
So, let's look at some of the research about chili peppers. This first one I found really interesting. Capzasin does have anti-cancer properties. As a matter of fact, the first study I want to share with you was a cultured human pancreatic study—pancreatic cancer study. This is important because pancreatic cancer is the number 4 killer in the United States of cancers. It's one of the most malignant, but it's not that the pancreatic cancer in and of itself is any more malignant than, say, lung or breast or prostate or something like that. It's the fact that it's always caught late. What we would call "late stage" where it's already spread and it makes treatment very difficult.
In this study, it was interesting. They did both a petri dish study and a mouse study, all at the same time here using capzasin. They were looking at and they were asking the question, "Could capzasin from chili peppers induce something called "apoptosis" which is cancer cell death, a programmed cell death. All cells in your body have the ability, and it's an important ability, to eventually kill itself. I mean, you don't want old cells to continue to divide and that's when more mutations happen.
I mean, there's a time when cells need to die off and they need to be replaced by newer ones. That's called "apoptosis". Well, cancer cells kind of have a way of inhibiting apoptosis. So, there is a lot of good research looking into ways to reactivate this programmed cell death so we can treat cancer. So, that's what they were looking at here with the capzasin. So, what they did was they took—let's go through the petri dish one first. So, they took a bunch of pancreatic cancer cells and they had these petri dishes and they treated those petri dishes with capzasin. What they found was that there was a dosed-appended inhibition of cell viability, which is important.
So, that means the cancer cells were kind of starting to break down when they were treated with capzasin and, also, there was that induction of apoptosis. They were able to discover the way capzasin was working. Capzasin was activating in these cancer cells what is known as ROS—a reactive oxygen species pathway. That's an oxidative stress pathway. So, capzasin activated this oxidative stress pathway which then caused a decrease in pancreatic cell viability and, eventually, the activation of programmed cell death—apoptosis. Now, when you hear that, you might think to yourself, "Okay, but what would capzasin then do to healthy cells?" Right? So, here you have capzasin causing oxidative stress pathways to activate and in cancer cells that's great.
But, you might think, "Well, is that same thing going to happen to my healthy cells?" And the answer to that was, at least in this study, "no" because they also looked at healthy cells and capzasin added to petri dishes of healthy pancreatic cells did not increase oxidative stress and did not induce an early programmed cell death. So, that's good news. And that's because the cell physiology in a cancer cell is different from a healthy cell.
So, here you have capzasin having a positive effect on pancreatic cancer cells meaning their viability was down; they're killing themselves--apoptosis; but that capzasin had none of those effects in the healthy cell line. So, that's positive. Then, here we had, also, that capzasin was given to mice and, basically, they found the same thing. The authors concluded that tumors from capzasin-treated mice demonstrated increased apoptosis as well.
So, they were able to take that petri dish study, at least into an animal model and it showed a positive result. This was all published a few years ago in the journal called Apoptosis, December 2008. So, that's one property of capzasin. Other properties: weight loss. An article published in The Cochrane Daatabase, 2013, showed that there was an 8% decrease in body weight among rats on a high fat diet given capzasin.
In the study, the capzasin increased the breakdown of fat and increased metabolism and they actually measured resting metabolic rate in these mice and there was an increase of about 4%. So, capzasin does increase what we call "resting metabolic rate". Which, as we get older, by the way, one of the pillars of weight gain is a drop in resting metabolism, meaning you're not burning as many calories at rest compared to when you were younger. So capzasin, at least in this mouse model, showed some benefit there. Capzasin now, I think these kinds of products have been around for a while. Capzasin in topical solutions, topical creams for pain, specifically arthritis pain.
You know, you can take a capzasin-based arthritic cream and rub it right over where it hurts on the knee, the elbow. It seems to work in the bigger joints better and there's been some significant relief of pain for people there. As a matter of fact, a study published in 2013—again, this comes from The Cochrane database—showed that capzasin improved sleep, fatigue, depression and quality of life in people with pain from a herpes neuralgia which is very common. So, capzasin has some properties for cancer cells, weight loss, pain.
Yes. Feel the burn. Don't eat the Carolina Reaper. I wouldn't do that, but, hey, a little chili pepper can go a long way.
This is Healthy Talk on RadioMD. I'm Dr. Mike. Stay well. - Length (mins) 10
- Waiver Received No
- Internal Notes NO GUEST
- Host Mike Smith, MD
Listen in as Dr. Mike provides the answers to a wealth of health and wellness questions.
Additional Info
- Segment Number 5
- Audio File healthy_talk/1513ht1e.mp3
- Organization Life Extension
- Guest Website Healthy Talk MD
-
Transcription
RadioMD Presents: Healthy Talk | Original Air Date: March 23, 2015
Host: Michael Smith, MD
RadioMD. It's time to ask Dr. Mike. Do you have a question about your health? Dr. Mike can answer your questions. Just email AskDrMikeSmith@RadioMD.com or call now: 877-711-5211. The lines are open.
DR. MIKE: Alright. Just so you know, I do have a different number just for little bit of time 844-305-7800. Please go ahead and give me a call or send me your email questions as well.
So, we're going to move on to, I think this is a really good question by Bart Taylor. Well, actually I don't know if it's from Bart, the email is from Bart but then it says. "Love your shell, Michelle." So I'm not sure if this is from Bart or Michelle, either one of those.
"Hi Dr. Mike: We're learning a lot about antioxidants lately. It's clear we need some antioxidants. The body does use oxidant signaling to start anti-inflammatory cascades. Of course, you can take too many antioxidants through food or supplements but how do you tell where the sweet spot is? Where you are cooling off excess oxidation with some supplementation but not shutting down beneficial reactions?"
I think this is a really good question. And I think the answer, Michelle or Bart, really comes down to balance. You're right. The body does use certain oxidants to run certain reactions. Just look at the immune system. I've talked before with cancer patients during cold and flu season about the importance of natural killer cells, for instance. Natural killer cells are kind of your front line immune warriors. They're surveying your blood. They're ready to attack a virus or a bacteria that comes into your blood system. And they do so with oxidants. That's how they do it. They're able to inject pro-oxidants into a bacteria or a virus and that disrupts the membrane of the virus or the bacteria and it kills them. So, yes, in theory I could overload on anti-oxidants and shut out a little bit of the function of the natural killer cell and put myself at risk for infection.
I meant, that is, in theory, what could happen. And so, again, I think it comes back to this idea of balance. Here's another example. If I lived in a bubble where all exogenous toxins and infectious agents and everything were just taken out of the equation and I just lived in this bubble, my body would have a certain amount of pro-oxidant production that would be countered perfectly by my body's own production of anti-oxidants. It's kind of like for every oxidant that's formed and does its job, then there's this antioxidant that comes along and shuts it out until the next time I have an oxidant.
That would be like this perfect balance. But here's the thing. The problem with all this is that we don't live in bubbles anymore. I mean we live in an atmosphere where certain radiation from the sun comes through, even though our atmosphere blocks a lot of that, some of that still comes through.
We have our own bodies produce a lot of these oxidants. We have toxins in our environment today like we've never seen before and most of them are pro-oxidants causing oxidative stress. A lot of the preservatives that we use in foods today. That's a great thing. I think sometimes we forget that we live in such an awesome day and age. We're so blessed that we're able to have food on a shelf for a long time. That's pretty amazing when you think about that and that's a good thing to a point. But when we're consuming that stuff over and over again, then there's a problem. So, unfortunately, this little bubble doesn't exist. It's popped.
By the way, I live and you live, we live in an environment that is more oxidative than it's ever been. Pollution, preservatives. All that right? Let alone what my own body produces. So when you put all that together, we are imbalanced. If we're on a see-saw and one side of the see-saw is pro-oxidants and the other side is antioxidants, the side with the pro-oxidants is like a 500 pound guy sitting on it and the anti-oxidant side is like a 80 pound 12-year-old girl or something. I don't know. You just get that in your head. We're totally, totally balanced towards the bad stuff--the oxidants. So, even though in theory, Michelle or Bart, I think this is a good question, that you have to be careful about how much you're taking in, in terms of anti-oxidants from food and supplementation when you actually look at the reality of the lives that we're living today. We need more anti-oxidants.
We need to balance that see-saw better. We need to get rid of these toxins. We need to counter the preservatives. We need to take in more anti-oxidants. And I know there's been some cell culture studies that have actually looked at certain very strong anti-oxidants like curcumin, for instance, even CoQ10, pomegranate. I mean they've looked at these traditionally used anti-oxidants either through food or supplements. In petri dish studies, they've shown that curcumin, for instance, can actually turn on pro-inflammatory pathways, if you get too much of it in. The problem with those studies, Michelle and Bart, is that in those little petri dishes, they've created kind of like this little bubble. They've created a bubble and they've thrown in a bunch of anti-oxidants, so now they've created an imbalance and they're showing some adverse effect from it.
Because when you do those same studies, which they've done this, you take that same petri dish, you add pro-oxidants into it first and then you add curcumin, you get a good result. And I think it just goes to this idea that we just need to be in balance. We need some oxidation, but we have to counter that with anti-oxidation. We live in an environment today that's very pro-oxidant, so we need to probably add in more anti-oxidants.
Now in your own words here, Michelle or Bart, where's the sweet spot? I mean, I don't know how to answer that. That's really up to the individual. The sweet spot for anti-oxidant use for somebody that lives in a bubble is going to be none because your own body makes its own antioxidants and you're going to be able to cover the pro-oxidants that are just formed through normal metabolism. So that person, the bubble living person, their sweet spot is going to be really low when it comes to anti-oxidant use. They don't need much. But burst that bubble and place that person in a city environment and they're working, maybe they're mechanic, and they're working with lots of industrial chemicals. That person's sweet spot is much higher, isn't it? They're going to require a lot more anti-oxidants. So, there is no generalized sweet spot for anti-oxidant use. I just know we need anti-oxidants today because the average person is living in an environment that is very pro-oxidant. We need to eat more fruits and vegetables--the deep dark colored ones: 7, 8, 9, 10 servings. Not the 3 or 4 that the government talks about. That's silly.
And probably supplementing with some known anti-oxidants like pomegranate, CoQ10, Omega oils, curcumin. I think that's all very important important because I know the average person in the developed world is balanced toward oxidation. And I've got to rebalance that back towards anti-oxidation. So, where that sweet spot is it's really hard to tell and it's just going to be an individual answer.
I think I'm going to skip this one question because I think it's going to take a little more time. Let me go to a question real quickly about "What role does the FDA play in the overall development of dietary supplements?"
It's a myth that the FDA doesn't regulate the supplement industry. They do. They just don't regulate pre-market launch of a product like they do with drugs. Instead, it's all post-market regulation. They do look at product label claims. They look at how a product is being marketed. The FDA does pull off random products to test to make sure the label claims--that the ingredients--on the label are actually in that product at that right dose. So, the FDA does regulate the supplement industry. They make us follow GMP manufacturing and they can post-market evaluate products. So, they do have a role.
This is healthy talk on RadioMD. I'm Dr. Mike. Stay well. - Length (mins) 10
- Waiver Received No
- Internal Notes NO GUEST
- Host Mike Smith, MD
Listen in as Dr. Mike provides the answers to a wealth of health and wellness questions.
Additional Info
- Segment Number 4
- Audio File healthy_talk/1513ht1d.mp3
- Organization Life Extension
- Guest Website Healthy Talk MD
-
Transcription
RadioMD Presents: Healthy Talk | Original Air Date: March 23, 2015
Host: Michael Smith, MD
RadioMD. It's time to Ask Dr. Mike. Do you have a question about your health? Dr. Mike can answer your questions. Just email: AskDrMikeSmith@RadioMD.com or call now: 877-711-5211. The lines are open.
DR. MIKE: So, in case you want to call in today, I have a different number. I have 844-305-7800 that is 844-305-7800.
I would love to talk to you on air but, of course, you can always just send me your email questions as well.
So, this one came from Virginia Ross. She says, "I'm being treated with three medications for blood pressure: Lisinopril 200 mg twice a day, Lopressor 500 mg twice a day, and Norvasc--that's a calcium channel blocker--at 5 mg a day." And then, she also added that she is also taking thyroid medication. "My blood pressure still high, the top number ranges up to 130 to 155 the bottom number is okay. I try to exercise and walk; however, I just don't have the energy, plus my legs hurt and ache. So, please help if you can."
Well, I think there are two issues here. I think your bottom number, Virginia, you know that 60-70 range that is good. The top number, though, that is high. I would like to see that more around 110. I know your doctor probably says 120. I think that's still a little too high. I think that optimal blood pressure is 110/70. I think when I was in medical school we learned 120/80 was kind of the target, but I think that's a little too high. I think that needs come down. And remember, out of the 17 heart disease risk factors, next to smoking, I put blood pressure right at the top the list. So, I do want to see those top numbers come down.
Now before I answer the question--because I think I'm going to need just to make some supplements suggestions that you could add to the medications. Of course, talk to your own doctor. I'm just giving suggestions here. I'm not your doctor. I will say something, though, about the not being able to walk or exercise too much because you don't have energy.
Well, first of all, you're on thyroid medication, so if I were your doctor I would want to know if you're being properly medicated for your low thyroid condition? So, you wrote down here that you're on Synthroid.
I don't know the dose so and I don't know where your thyroid profile is. I think that's really important because we want you to exercise. We know that it's incredibly important for the cardiovascular system, but if you can't do it because your thyroid is not being properly replaced--your thyroid hormone--you know that's going to make it difficult. And then, Virginia, add into this the fact that you know you have a couple medications here. The Lopressor and the Norvasc--they're kind of known for wiping energy out. So here you have a thyroid condition that may or may not be treated properly and you're on medications--a beta blocker and a calcium channel blocker that are known to cause low-energy.
So, yes, I don't blame you. I really believe you that you're trying to walk but you just don't have energy. I get it. So I think you're on it here's the good news. We're not talking about anything major here we're just talking about maybe 10 more points or so, maybe 15 or 20 more points from your top number. So, I think you're a perfect candidate to really talk to your doctor about maybe getting rid of one of the medications, either Lopressor or the Norvasc. I would keep the Lisinopril. Get rid of one of those medications that are known to cause fatigue. Check your thyroid to make sure you're being treated properly and, if that's the case, and your thyroid numbers look okay, I would then add something like maybe pomegranate 100-200 mg a day. You could do milk peptides. That's when you take whey and you break it up into smaller pieces and when you take it, that can act as a blood pressure medication.
It's a supplement, but it acts in the same way as some of the medications we have. You could also do olive leaf extract that's another good suggestion. Grape seed extract is another good suggestion. So, there are things you can do. What your goal would be is to maybe take away one of the medications possibly causing some fatigue and replace it with a couple of those nutrients. I would personally do pomegranate and olive leaf extract and see if we can get a drop in that top number a little bit. Plus, you're going to have a little more energy because we took out one of those medications and now you're going to want to exercise more which is going have benefit towards blood pressure down the line as well. I've got to tell you though, a lot of this hinges on the thyroid, though. We've got to make sure your thyroid's being treated properly, so get that checked as well.
That's my suggestion for Virginia. Go ahead and talk to your doctor about getting rid of one of the medications, either the Lopressor or the Norvasc, and adding pomegranate and olive leaf extract. I hope that helps, Virginia.
Okay next question: "Can I take Vitamin K2 if I am on Coumadin? What dose should I take if I can take it?"
So, Coumadin is a blood thinner, although there's really no such thing as a blood thinner. What usually people mean by that is you are preventing a clot from forming and so you bleed. So, maybe that's where the idea of blood thinner came from. You bleed more easily. People who have had strokes, heart attacks, deep venous thrombosis--stuff like that--are put on the medication Coumadin. There are other ones out there that I think are a little bit better. They don't require as much monitoring, but this person here is on Coumadin, so that's fine.
How does Coumadin work? Well, in order to form a clot, the first thing that happens is platelets will form over the injury, the injured vessel, and then on top of the platelets what is called "thrombin". Eventually, fibrin will form over the platelets as the clot. In order for that to happen, you have to have vitamin K. Vitamin K is required to activate some of the proteins involved in forming a clot. Coumadin is a vitamin K antagonist. It blocks vitamin K from doing its thing and helping you to clot.
Now, vitamin K comes in two forms. It comes and K1 and it comes in K2. Vitamin K1 is the form of the vitamin involved in clot formation, so Coumadin is a vitamin K1 antagonist. So that means, to answer the question "Can you take vitamin K2," as long as your numbers are being followed and that you know your Coumadin numbers, you should be okay doing a vitamin K2. Now, vitamin K1 and K2, some doctors believe that they should be thought of as totally different vitamins. Vitamin K1, as I said, is in clot formation. Vitamin K2 is in calcium management and helps to put calcium into the bones. There are some doctors who just believe that they're two totally different vitamins. That's not totally true.
Vitamin K2 does have some effect on blood clotting, but for the most part, if somebody is on Coumadin, the vitamin K1 antagonist, they should be able to do some vitamin K2 which is extremely important for the cardiovascular system. You should be okay. Of course, talk to your doctor and make sure that's okay. By the way, if any my listeners are taking the drug Coumadin, also called Warfarin and your doctor has said don't take any vitamin K1 or don't eat leafy green vegetables--that kind of stuff--more and more research has shown that that's not true. To tell somebody not to eat leafy greens is just crazy. That's almost malpractice. I think what we've found is that if you're on Coumadin, you don't want to take a vitamin K1 supplement.
You still want to eat your leafy greens. You still want to get vitamin K1 from your diet. As a matter of fact, that helps Coumadin work better. That's the latest research. As far as dose goes, if you take vitamin K2, it comes in two forms MK-4 and MK-7. MK-4 is a thousand micrograms, which is 1 mg, and MK-7 is about 200 micrograms a day. That would be the dose range of the vitamin K2 and you want to see both of those on a label, MK-4 and MK-7.
So, yes, it should be okay. Talk to your doctor and there you go. That's vitamin K2.
This is healthy talk on RadioMD. I'm Dr. Mike. Stay well. - Length (mins) 10
- Waiver Received No
- Internal Notes NO GUEST
- Host Mike Smith, MD
What are 10 ways to help burn calories without going to a gym?
Additional Info
- Segment Number 3
- Audio File healthy_talk/1513ht1c.mp3
- Featured Speaker Joey Thurman, Health Expert
- Guest Website The Lifestyle Renovation
-
Guest Bio
Joey Thurman is a health, fitness, and nutrition expert and the creator of The Lifestyle Renovation, a website dedicated to helping people achieve their health and fitness goals. He has appeared on CBS, FOX, ABC, and WCIU sharing his insights as a celebrity fitness trainer and published author.
Joey's work has been featured in publications such as BodyBuilding.com, Racked, TimeOut Chicago, RedEye, and American Global Traveler. Joey is a fashion model represented by Chosen Model Management where he works with brands including Neiman Marcus, Abercrombie, Jockey, and Carson Pirie Scott.
He has also appeared on the covers of Healthy for Men and TimeOut Chicago. Joey is a Certified Personal Trainer (CPT) with the American Council on Exercise, a Fitness Nutrition Specialist (FNS) and a FITchef. -
Transcription
RadioMD Presents: Healthy Talk | Original Air Date: March 23, 2015
Host: Michael Smith, MD
Anti-aging and disease prevention radio is right here on RadioMD. Here's author, blogger, lecturer, and national medical media personality, Dr. Michael Smith, MD, with Healthy Talk.
DR. MIKE: So, I'm here with Joey Thurman. He's a Certified Personal Trainer with the American Council on Exercise and he started The Lifestyle Renovation. His website is TheLifestyleRenovation.com. So, there's a "the" in front of that. TheLifestyleRenovation.com.
Joey, welcome to Healthy Talk.
JOEY: Thank you, sir.
DR. MIKE: So we talked about sticking with your journey, setting those goals. Being realistic. Small, simple goals. I think that key thing there is what motivates you. Be realistic.
Let's go on now, though, because I was looking at some of your stuff, Joey. This is what really caught my eye: ten ways to burn 200 calories in less than an hour. Because, listen, we're not Brad Pitt. We don't have trainers following us around all day. We don't have 5 hours a day to work out. I'm sorry. I know it's important to work out, but I need something a little bit quicker.
JOEY: Yes.
DR. MIKE: (laughing) It's just what it is. So let's go into these. Give me the 10 ways that I can burn 200 calories.
JOEY: Sure. Simply jumping on a bike. All of these, by the way, you don't need a gym membership, which is what's great about this.
DR. MIKE: That's nice.
JOEY: Jump on a bike and ride around the neighborhood 30 minutes and burn about 210 calories at 10-12 mph, which is a nice ride around the neighborhood. Good on the legs. Very easy. Jumping rope. I love jumping rope. I had no idea how to jump rope as a kid, which is kind of funny. I learned how to do it in my 20's. Just jumping rope for 10-15 minutes will burn 200 calories. Everybody has 10-15 minutes in their day.
DR. MIKE: Wow. Yes.
JOEY: Another thing is climbing the stairs. Now, this is great because you also get a lot of muscle activation out of climbing the stairs. You can take the stairs in your office. You can go outside and find a set of stairs or a hill and climb that. Simply doing that for about 30 minutes will burn 200 calories. Now possibly, if you work even harder, you can burn more than 200 calories in 30 minutes. These are all just averages here.
DR. MIKE: Okay.
JOEY: Dancing. Doc, I'm sure you can get around the studio there and dance for about 40 minutes. You'll burn 216 calories.
DR. MIKE: You don't want to see me dancing, Joey. I don't know. No, no. That's not going to work.
JOEY: (laughing) Well, you know, I didn't say "good dancing", I just said "dancing".
DR. MIKE: Well. you know. Listen. I embarrass myself enough. I don't need to add dancing to that. (laughing)
JOEY: (laughing) Maybe we'll avoid dancing for you. Bowling. Bowling for about an hour will burn about 200 calories.
DR. MIKE: That I can do.
JOEY: Yes, you can do that. Hey, when you're bowling make sure not to order the pizza and the fried foods. That's the one thing you need to look out for. So, if you're in a bowling alley and you're ordering that, your 200 calories will pretty much go to waste there. Basketball playing basketball for 20 minutes basketball is great if you have short sprints and lateral movements, 20 minutes will burn 200 calories. But most people play basketball for about an hour, so you're going to burn that at least three-fold. And one of America's favorites: jogging.
This is one of the easiest things you can do. Just make sure you get a good pair of shoes, so you don't have these joint problems. Jogging for about 25 minutes will burn about 200-218 calories—a simple 25 minute jog. Also, a little note on that. You don't have to jog continuously the whole time. If you want to run for a block; walk for a block; run for a block; walk for a block. That's a great way to start. Everybody thinks that, "Okay, I need to get up and run a 5k." Don't. You can start walking and running just to reach that goal. Swimming 30 minutes will burn 215 calories. You don't need to be Michael Phelps. You can still burn that 215 calories.
Tennis. This is a great one here. Similar to basketball a lot of lateral movement and sprinting type movements for 25 minutes will burn 218 calories. And also, a basic training workout. This can be squats, sit-ups, push-ups, intervals of sprinting and running in place. That'll burn 200 calories in as little as 30 minutes and right there is a good 10 exercises you can do without having a gym at all.
DR. MIKE: Yes. It's interesting. Now, when you were going through a lot of these, even though we're promoting this as things you can do in less than an hour, some of these you're burning 200+ calories just in 30 minutes or so.
JOEY: Exactly.
DR. MIKE: This is very doable I think for a lot of people. Let me tell you what I do, joey. I kind of do a weird basic training thing. I have a border collie and she has to run. Like, I mean, she has to get out there all the time. She's a little older, so she's slowed down some, but I've got to get her out there to burn some of that energy. So, what I do is I run with her. She loves sticks and balls. So, I'll take a ball and I'll throw it and I'll race her to get. Now, of course, I don't come close to beating her every time.
JOEY: Yes. Who would?
DR. MIKE: But that's my way of exercising. Also, I'm not just throwing the ball. I actually go after it with her. So, I'm outside; I'm being active, right? I'm getting a little sweat going. I'm not overdoing it or anything but I'm using playtime with my dog to get my exercise in. And it works.
JOEY: Right.
DR. MIKE: I mean I feel like at the end that I got a decent little workout. So, I think these are wonderful. Now out of all these, what do you focus on personally, Joey?
JOEY: Well, I, myself, love playing tennis; getting outside in the summer and playing some tennis with my wife. It burns a lot of calories and I get a little tan, so I've got the best of both worlds right there; killing two birds with one stone.
DR. MIKE: Yes. Now, are these daily things we should be doing? Or, three times a week?
JOEY: This is easily attainable to do every single day. Now, I know most people aren't going to do that, but if you want to start on your way to losing weight or even just being healthier, if you do this a few days a week, even if it's 10-15 minutes of the jumping rope in the morning, you're going to burn 600 calories right there. So, if you change up your eating just a little bit and burn those 600 calories, the body fat is going to start coming off. Most importantly, you're going to start feeling better and then maybe you're going to want to be more active and go out and go for a hike or switch things up and go for a jog or play basketball or swim with your kids or walk your dog.
And what you're doing, Doc-- what you're not realizing is, you're doing interval training. You're throwing the ball. You're running to get the ball. You're stopping. You're taking a breather and you're throwing that ball again. That's a great way to exercise a lot of people don't realize. It's just getting up and moving.
DR. MIKE: Yes. And when I'm out with my dog, Joey, it honestly doesn't feel like exercise to me. That's important for someone like me. I tried the gym stuff. I struggled with that in my 20's and 30's. I forced myself to go.
JOEY: Mhmm.
DR. MIKE: Because to me going to the gym is like a job. I'm busy enough. I don't need another job. I promise you, I have plenty to do and that's what I felt like. Okay? I've got to get up. I took a shower, go to work. After that I went to the gym. It was so structured all the time. It was driving me crazy so I finally said, "No more." I got an active dog on purpose. You know, Border Collies are great. They've got to get out there and run. If they don't, they'll tear up your house. You have no choice but to get them out there and it works. It really does just feel like having fun and just releasing stress and it's really helpful for me.
JOEY: Right.
DR. MIKE: Let me ask you this. Do you find it better to work out with other people like a buddy system or does that really matter?
JOEY: Well, I think you need to find out what motivates you. If you're more likely to work out on your own and go to the gym or go for a run by yourself and you like that self-reflection time, that's great. But if you're more likely to get up and call a friend, a husband, a wife—anything--a neighbor, and say, "Hey, let's go for a walk right now. Let's play some tennis," that is definitely going to be more of a motivating factor, I believe, for the general public because you're out. You're doing something. You're being engaged. You're socializing. You're not realizing that you're working out. You can go out with your dog and throw the ball around and alternate turns. I'm sure that dog is going to have a lot more energy than the both of you.
DR. MIKE: Let me tell you something. You don't even know . (laughs) I mean, she can go for three or four hours and I finally have to bring her in.
JOEY: (laughing)
DR. MIKE: And when I'm looking at this list of ten, too. I can already see there are different ways of combining all these.
JOEY: Exactly.
DR. MIKE: You could bike for ten minutes and then do some jump-roping in the middle of your street. Do a little dance--whatever you want to do.
JOEY: (INAUDIBLE)
DR. MIKE: So, I'm here with Joey Thurman. Thank you so much for coming on. The website is TheLifestyleRenovation.com. Go check it out. You can learn a lot. Thanks for coming on, Joey.
This is Healthy Talk on RadioMD. I'm Dr. Mike. Stay well. - Length (mins) 10
- Waiver Received No
- Host Mike Smith, MD
When it comes to exercise, are you setting realistic goals?
Additional Info
- Segment Number 2
- Audio File healthy_talk/1513ht1b.mp3
- Featured Speaker Joey Thurman, Health Expert
- Guest Website The Lifestyle Renovation
-
Guest Bio
Joey Thurman is a health, fitness, and nutrition expert and the creator of The Lifestyle Renovation, a website dedicated to helping people achieve their health and fitness goals. He has appeared on CBS, FOX, ABC, and WCIU sharing his insights as a celebrity fitness trainer and published author.
Joey's work has been featured in publications such as BodyBuilding.com, Racked, TimeOut Chicago, RedEye, and American Global Traveler. Joey is a fashion model represented by Chosen Model Management where he works with brands including Neiman Marcus, Abercrombie, Jockey, and Carson Pirie Scott.
He has also appeared on the covers of Healthy for Men and TimeOut Chicago. Joey is a Certified Personal Trainer (CPT) with the American Council on Exercise, a Fitness Nutrition Specialist (FNS) and a FITchef. -
Transcription
RadioMD Presents: Healthy Talk | Original Air Date: March 23, 2015
Host: Michael Smith, MD
Living longer and staying healthier. It's Healthy Talk with Dr. Michael Smith, MD. Here's your host, Dr. Mike.
DR MIKE: So, is your goal to get into shape? I mean, I think if you're an average American, that's probably a goal of yours. But so often, I think we don't succeed in that or we have some minor success or something. We lose a little weight, gain a little muscle only maybe to lose all of that because maybe we get bored with our routine or don't stick with our routine for a variety of reasons. Maybe your goals are too high. I don't know. There could be a lot of reasons for not sticking with your regimen. So, we're going to talk about some advice, some ways to stick with your journey, so that you can get into shape.
My guest is Joey Thurman. He's a Certified Personal Trainer with the American Council on Exercise and the creator of The Lifestyle Renovation, a website dedicated to helping people achieve their health and fitness goals. He's appeared on CBS, FOX, ABC and many others sharing his insights as a celebrity fitness trainer and published author. He's been seen on Bodybuilding.com and American Global Traveler. He's also appeared on the covers of Healthy for Men and Time Out Chicago.
Joey, welcome to Healthy Talk.
JOEY: Thank you, sir. Happy to be here.
DR MIKE: I appreciate you coming on. I think we've got to try and make this topic sexy. This is what people want because you know this is an important topic, right? But it's not something that is necessarily going to catch somebody's eye because so often I have patients, friends and relatives talk about how they want to get into shape. They want to do better. They want to eat better. They want to exercise. Maybe they get started, but so often two weeks later when I talk to them, they're not doing it anymore.
JOEY: That's right. They fall off the wagon right away.
DR MIKE: Yes. So, what's the first thing? So, you're talking to somebody, maybe my sister, for instance, who just called me up not that long ago wanting to get back into shape; back into a routine. What are some of the initial steps that she should be taking that are going to prepare her to succeed down the line?
JOEY: Right. Well, I think a lot of people don't realize that most of this is absolutely mental--getting into shape. One thing I tell people to do is to write down what your goals are; where you want to be. That can be as far as getting into shape and setting your goals if you write down where you want to be. That can be losing ten pounds; getting up every single morning and walking for 20 minutes.
Simply write down where you want to be and what your limitations are. So, if you know you're not a morning person and you say you're going to get up in the morning and work out, chances are you may start for a week or two, but all of a sudden, "Hey, doc. I'm not doing my workout anymore." "Hey, why is that?" "I can't stand getting up in the morning." Well, of course, you're not going to stick to that plan. That is not realistic. I mean, I hate the mornings, but you know what? I get money from getting up in the morning and training people. So, either I get up; I train my clients and I make "X" amount more per year or I get rid of that client and I make less money. You know, life is about choices, my friend.
DR MIKE: It is.
JOEY: Either choose to do something or you choose not to. I'm tired of everybody just saying, "Oh, you know, I want to get in shape. I want to do this." It's great that you talk about it but make a decision to actually do it and change your life.
DR MIKE: Yes. Joey, let's talk about goal setting in detail here because I think this is important. So often what I hear from, again, family members, patients, what have you, is these kind of like lofty type goals. They're not really specific. "I want to have more muscle. I want to look better in my bathing suit," whatever it is. How important is it to be very specific with goal setting?
JOEY: Here's the thing. You absolutely have to be specific because somebody says, "Joey, I want to get in shape." What does that mean to you? Do you want to look like Brad Pitt? Do you want to look like Russell Crowe? What is that? You need a visual. So it's great that you want to look like a movie star, but the only person that can look like Brad Pitt is Brad Pitt. There's all sorts of different ways. Nobody can look like me.
I can't look like you, Doc. We have genetic factors that set our limitations, so we can get our best genetic possible shape. So, it's great to have a goal and look towards this celebrity or somebody that you want to look like, but first of all, you need to set a big goal which is great, but how are you going to reach that big goal? So, if you want to lose 50 lbs. in "X" amount of time, then start with, "Okay, this week, this is my goal. I'm going to get up in the morning. I'm going to work out. I want to lose 2 lbs. this week." Alright, next week what's your goal? You start setting those small attainable goals, but every time you reach that goal you think, "Wow. Great. I've reached that goal. Now, I'm only 48 lbs. away from that goal," or "I'm only 2 lbs. of muscle away from that," or running a marathon.
Whatever it is, if you set those small attainable goals, that's much more beneficial for yourself than always thinking, "Oh, I'm looking over that mountain," you know? If you look at a mountain and then go climb a mountain, it's hard to imagine yourself getting to the top. It's not that hard to imagine going 100 yards. So, set those small goals and get those beneficial, attainable goals so you can be proud of yourself.
DR MIKE: In the long run if you don't end up looking like Brad Pitt, that's okay.
JOEY: Exactly.
DR MIKE: I think sometimes we get this body image issue with celebrities. I mean, that may be a goal you have, but just getting out there, being active and attaining these goals little by little, that's awesome and that's something to be celebrated.
JOEY: Yes. That's not going to happen. These celebrities, people they never talk about it, but they've got live-in trainers. I've been offered to live with my clients and follow them around and I don't want to do that. I would have to charge a ton of money and they can afford it, but here's the thing. They've got someone that's with them 24 hours a day watching everything that goes in their mouth. They're getting them up in the morning. They're smacking them in the face, "Okay. Let's go. You're making $20 million for your next movie and you only have three months." Well, of course these guys are going to get in shape. You tell me I'm going to make $20 million to play the next role as Superman, I will do anything I can at that point.
DR MIKE: Sure. That's nice motivation, isn't it?
JOEY: Money is a great motivator. Find your motivator. That's a good point. What is it that's going to motivate you and keep you going?
DR MIKE: Now, you started this off by talking about getting in shape is really a mental thing. Explain that a little bit. What do you mean by mental? Like, how can I improve my mental outlook about getting in shape?
JOEY: Right. Well, I think getting in shape is 100% mental. People say, "Oh, it's nutrition." "Oh, it's working out." Sure. Obviously, those come into play but if you mentally psyche yourself out and you can't get up in the morning to go for a workout or go to the gym, you're never going to get there. One thing I like to have people do is back to writing things down. I have them do what I call a clearing exercise. You know, we all have these negative thoughts about ourselves--about our self-limitations.
I like people to write down all of those negative thoughts that they have about themselves; that you have about anybody in your life. Things that you don't even want to tell people. You write down all of those negative thoughts. Then, you take another piece of paper and you write down your goals; your aspirations; where you want to be in life; where you want to be a month from now, 2 months from now, a year from now. You take that negative piece of paper and you rip it up. You burn it up. You throw it away. Now those negative thoughts are gone. Your mind is clear and anytime you start feeling bad about yourself or sorry for yourself, you look at that positive piece of paper because those negative thoughts are gone. Always reflect on what's good in your life because there's going to be more good than bad. Sometimes, it feels like things are overwhelming to you. Yes, we all have self-doubt and bad times.
DR MIKE: So, let me ask you this, Joey. So, okay let's go. We only have about 60 seconds. Back to my sister. So, in about two weeks she's going to call back and say something happened and something got in the way. What's one good piece of advice you can give my listeners for getting over those bumps in their journey in getting into shape?
JOEY: Right. We're all going to have bumps. It took you a couple years to put on 20 pounds. It's not going to take 2 weeks to get those 20 pounds off. Be realistic with yourself.
DR MIKE: Be realistic.
JOEY: Yes. I had a setback today. I ate a donut. That's okay. Don't eat the box. Get back on the horse.
DR MIKE: Joey, let's leave that there. We'll continue this conversation. The website is TheLifestyleRenovation.com.
I'm with Joey Thurman. Stick around. We'll be right back. - Length (mins) 10
- Waiver Received No
- Host Mike Smith, MD
CoQ10 is known for easing numerous health ailments; most recently, arterial function.
Additional Info
- Segment Number 1
- Audio File healthy_talk/1513ht1a.mp3
- Organization Life Extension
- Guest Website Healthy Talk MD
-
Transcription
RadioMD Presents: Healthy Talk | Original Air Date: March 23, 2015
Host: Michael Smith, MD
Healthy Talk with Dr. Michael Smith, M.D. And now here's the country doctor with the city education, Dr. Mike.
DR. MIKE: So, my good friend Bruce was very happy to find out that there was a nutrient that could improve arterial function and, of course, that is CoQ10. My friend Bruce is in his mid-forties and, unfortunately, he suffered a heart attack about a month ago and required, not open heart surgery, but he did have to have some emergency stint placements where they run a catheter in the arteries and use a balloon to blow it up and place a stint in to keep it up. He went three arteries he had to have stints placed. When he was out of the hospital the conversation came around to, not just diet, nutrition--and he knows he needs to improve on those things—but, he had an interesting conversation with his cardiologist about supplements.
He didn't specifically mention my name to his cardiologist but he had said something along the lines that he has a friend that is a doctor. And the first thing the cardiologist said was, "A medical doctor?" Bruce said, "Yes, a medical doctor. He's internal medicine. He's done radiology." He had mentioned to his cardiologist that I've talked about CoQ10 before being very good for arterial health. And the cardiologist responded with that's just voodoo.
That's what he actually said. "Voodoo." (laughing) I'm sorry it makes me laugh. I don't understand that at all and Bruce, being in the hospital at that time, just coming out of emergency stint placement, he was a little vulnerable and he took that to heart. He hears this guy, this cardiologist, who just really saved his life probably and so after he got out of the hospital Bruce called me and started questioning me a little bit about supplements and, "Is CoQ10 really good?" and "/where's the proof of it?" and all that kind of stuff. And that's fine and I encourage people to ask questions searching for the truth. Conventional medicine has its place. Thank God, the cardiologist knows how to put stints in.
That's awesome. That doesn't mean the cardiologist knows everything specifically about CoQ10. I would think they would know more about CoQ10 because, here's the thing. There's ample research supporting the use of CoQ10 in all sorts of patients, even just optimal health. There's ample research showing CoQ10 as a longevity nutrient because of its benefit to cell energy production. There's ample research of CoQ10 in terms of congestive heart failure. There's ample research of CoQ10 for arterial function, which I'm going to cover with you 4 studies today. And it goes on and on. There's even good research showing CoQ10 is helpful in Parkinson's and Alzheimer's, Huntington's Disease, people with mitochondrial disorders. These are genetic disorders. CoQ10 is helpful and all it takes is a little effort go to PubMed.com and put in "CoQ10 and heart failure" abd look at all the results. Lots of research studies showing positive benefits of CoQ10 in heart failure. Do the same thing "CoQ10 in heart attack", "CoQ10 in arterial function", "CoQ10 in Alzheimer's".
I mean, it's there--the research. It's there. Laboratory research, animal research and human clinical research. It's all there and so I don't practice voodoo medicine. I don't. I'm not even sure what that is, but CoQ10 does improve arterial function and I had a nice discussion with my friend Bruce about this. The first thing I explained to Bruce is the importance of arterial function and how we measure that. And we measure that through the production of a chemical called "nitric oxide" abbreviated N as in Nancy O, NO, nitric oxide. It is the compound of the arterial system. This chemical compound is produced by the cells that line the inside of the arteries called "endothelial cells".
A very famous cardiologist, a conventional cardiologist and a natural cardiologist, Dr. Steven Sinatra--I've had him on my show before--and a long time ago, in a paper he wrote he talked about the importance of endothelial health and nitric oxide function to the health of the overall cardiovascular system and, basically, what we now understand, of course, he was right. That if your endothelial cells are healthy, if they're producing this important chemical compound, nitric oxide, at adequate amounts, you're going to have a healthy cardiovascular system. If you damage the endothelial cells by smoking, high blood pressure, all those 17 heart disease risk factors that I've talked about and nitric oxide levels drop, then the artery becomes stiff and then that's when problems happen. So, arterial function is incredibly important and we measure it through the health of the endothelial cell. Nitric oxide is a surrogate marker for the health of the endothelial cell. So here's what it is and it's very simple. CoQ10 supports the endothelium that's what it does. CoQ10 supports nitric oxide production. Let me just show you some of these studies.
The first study here in patients with diabetes. Diabetics, by the way, suffer accelerated arterial dysfunction and heart disease. In a 12-week study using 200 mg a day of CoQ10, significantly increased endothelial function in a major artery, the brachial artery. That's where they measure it. They actually measured an increase in nitric oxide production by giving diabetics CoQ10. That's not voodoo. That's very similar to how you would study a drug, but CoQ10 is not a drug, it's a dietary supplement. Yet it had this same type of quick 12-week effect that a drug would. That's awesome.
Here was one published in the International Journal of Cardiology in 2005. A group of men with known endothelial dysfunction and CoQ10 supplementation improved endothelial function significantly compared with baseline. Again what were they measuring? They were measuring nitric oxide production. So, in a group of men who had low nitric oxide production, they gave them CoQ10. I think it was around 100 mg in this study. Nitric oxide levels went up. That's a sign that the endothelial cell was getting healthier and there's improvement in arterial function. So that was the International Journal of Cardiology.
In the European Heart Journal of 2006, patients with mild to moderate heart failure on 300 mg a day of CoQ10 improved endothelial function 38%, an affect comparable to that of exercise training. That's not voodoo. That's right there in a peer-reviewed journal published in 2006. In that same journal published in 2007, a year later, blood vessel relaxation, a measure of endothelial function and blood flow improved significantly in patients with known coronary artery disease at risk for heart attack who needed optimal cardiac blood flow. Let me just summarize that. CoQ10 helps the blood vessels to relax. That's what nitric oxide does. So if CoQ10 is improving nitric oxide production from the endothelial cell, that artery can relax a little bit more, fill with blood properly, deliver more blood flow and oxygen to the heart, the muscles, the brain and people just do better. European Heart Journal 2007.
I'm just summarizing four studies here on the importance of CoQ10 to endothelial function and I mean that's just four. There are hundreds, if not thousands, more on the benefit of CoQ10, so after sharing this kind of stuff with my friend Bruce he is going to be taking CoQ10 and his primary care doctor is okay with that. And I'm happy for him and I do think with that diet and exercise and CoQ10 and a few other supplemental things like pomegranate, Resveratrol and Arginine. By the way Arginine, is important because it is the pre-cursor to nitric oxide.
I think Bruce's outcome looks fantastic. And why is that? Because there's a blending of practices. Here we had the conventional doctor go in there and place the stints. That was important and now we have the natural side of things with CoQ10, Arginine, etc., that's going to give him a better outcome down the line with those stints. Integrative medicine at its best.
This is Healthy Talk on RadioMD. I'm Dr. Mike. Stay well. - Length (mins) 10
- Waiver Received No
- Internal Notes NO GUEST
- Host Mike Smith, MD
Each week, host Dr. Susanne Bennett shares with her listeners Nature's Secrets to a healthier body. This week: checking your own vitals.
Additional Info
- Segment Number 5
- Audio File wellness_for_life/1512wl5e.mp3
- Featured Speaker Susanne Bennett, DC
- Length (mins) 10
- Waiver Received No
- Host Susanne Bennett, DC
Did you know that there is a new diabetes diagnoses every seven minutes? Find out what you need to know about prevention.
Additional Info
- Segment Number 4
- Audio File wellness_for_life/1512wl5d.mp3
- Featured Speaker Jill Weisenberger, MS, RDN, CDE, FAND
- Organization Jill Weisenberger
-
Guest Bio
Jill Weisenberger makes nutrition science understandable, realistic and oh so delicious. She has been on a two-decade mission to empower people to grab control of their health. She does more than teach. When working with individuals and groups, Jill acts as their coach, cheerleader and strategist.
As a speaker and writer, Jill’s informative and entertaining while offering practical advice to eat better, feel better and live better. She inspires individuals, audiences and readers to take action and get results. She is contributing editor for Environmental Nutrition and also writes for many other publications including Diabetic Living, Kid’s Eat Right, The DX and Today’s Dietitian. Jill is also the author of three books.
Uniquely combining her food, nutrition and health expertise with her public relations and communications skills, Jill works with industry clients including Daisy
Brand Cottage Cheese, Boar’s Head Provisions, the Wheat Foods Council and the Alliance for Potato Research and Education. She is an internationally recognized nutrition and diabetes expert and is frequently quoted in print and broadcast media. Additionally, Jill has been honored by being named Fellow of the Academy of Nutrition and Dietetics (FAND). - Length (mins) 10
- Waiver Received No
- Host Susanne Bennett, DC
So, what's the latest in healthy apps? Find out here what is trending for your smartphone.
Additional Info
- Segment Number 3
- Audio File wellness_for_life/1512wl5c.mp3
- Featured Speaker Mac Gambill
- Guest Website Nudge Yourself
-
Guest Bio
Mac Gambill co-founder and CEO of Nudge, is an entrepreneur who has experience in the technology and fitness industries. Hailing from a background in semi-professional sports and technology, Mac decided to found Nudge in order to help people lead healthier lives. The health tech company offers insight into individuals’ lifestyle choices by curating and analyzing data from health and fitness apps and wearables and providing a simple and unified feedback system to users. In his time with Nudge, the company has been recognized as finalists in programs such as RVA Companies to Watch and the Chattanooga Technology Council's Early Innovator Award. Previously to Nudge, Mac worked at a sports training facility and was recognized by the CIT as one of the entrepreneurs most likely to build the next generation of tech companies in Virginia. He currently resides in Richmond, Virginia.
- Length (mins) 10
- Waiver Received No
- Host Susanne Bennett, DC
Kidney disease is the cause of many deaths in America. Find out how to pay attention to what your kidneys are trying to tell you.
Additional Info
- Segment Number 2
- Audio File wellness_for_life/1512wl5b.mp3
- Featured Speaker Orlando M. Gutiérrez, MD
- Guest Website Kidney Fund
- Guest Twitter Account @kidneyfund
-
Guest Bio
Orlando M. Gutiérrez, M.D., M.M.Sc., obtained his medical degree from the University of Toledo College of Medicine in 2002. He then completed internship and residency training at the Massachusetts General Hospital in Boston from 2002 to 2005, and a clinical and research fellowship in nephrology from the Brigham and Women’s Hospital/Massachusetts General Hospital Joint Nephrology Training Program in 2008. With the support of an American Kidney Fund Clinical Scientist in Nephrology Fellowship award, he completed a Masters in Medical Science degree in human clinical investigation from Harvard Medical School during his fellowship, graduating as the valedictorian of his class. Dr. Gutiérrez joined the faculty of the Division of Nephrology and Hypertension at the University of Miami Miller School of Medicine as an Assistant Professor of Medicine in 2008. He was then recruited to the University of Alabama at Birmingham in 2011, where he is currently an Assistant Professor of Medicine in the School of Medicine and an Assistant Professor of Epidemiology in the School of Public Health. In addition, he serves as the section head for outcomes and epidemiology research in the Division of Nephrology at UAB.
Dr. Gutiérrez’s research is focused on understanding pathophysiological mechanisms underlying disorders of phosphorus and vitamin D metabolism in health and in individuals with kidney disease. He has a special interest in delineating environmental and/or behavioral factors that may modulate these associations, particularly those related to poverty and nutrition. His research has been published in high-impact journals such as the New England Journal of Medicine and Circulation, and he has been an invited speaker in numerous national and international conferences. He is currently supported by a Mentored Patient-Oriented Research Career Development Award (K23) from the NIH. - Length (mins) 10
- Waiver Received No
- Host Susanne Bennett, DC
