Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health.
One of the main things I’ll be focusing on this year for my own health is improving my sleep, building more muscle, and making sure I have healthy gut function. Believe it or not, there are lots of gadgets and gizmos out there that compliment this kind of “healthy” aging. Today I’m going to share some of those with you. I’m calling them my HEALTH HACKS for 2023.
Let’s get into the Note.
The first hack is a Dawn Clock by Philliips. I’ve only been using this for a few weeks now. The Dawn Clock simulates the natural rising of the sun to wake you up in the morning without the need for an alarm clock. It starts out as a glow around 20 minutes before you want to get up, and then gradually turns from an orange glow to a bright light. Love it!
I have scoliosis and degenerative disc disease in my lower back. I, also, have tight hip flexors, which I suspect many people have. I’m an active person for a 68 year old, but age is catching up with me. I need some help. The Hip Hook is a tool used to loosen tight hip flexors and alleviate back pain.
I learned about the Rubz ball from the Tim Ferriss blog. It’s a ball covered in rubber spikes used to alleviate plantar fasciitis and improve balance and proprioception through stimulation of the deep peroneal nerve in the feet. Note: The deep peroneal nerve is very important in preventing falls and helping with balance. Plus, it feels really good on your feet.
Toe spreaders are used to retrain toes to spread out and prevent foot problems caused by toes being too close together. By constantly wearing tight shoes, we haven’t allowed our feet to spread like they are supposed to, impairing your balance and causing foot pain. Note: You connect with the earth through your feet.
I’ve used a Theragun for years. This device is used to provide deep muscle treatment through vibration and percussion therapy. I recently bought another attachment for my lower back (with softer tips). Love it!
I use this tool to massage the quads and hamstrings. I often use this in conjunction with a foam roller. The Stick loosens up all of your muscles and breaks up adhesions for better movement.
Book: Earthing by Clinton Ober, Stephen T. Sinatra, MD, Martin Zucker
I recently purchased a book called Earthing. I’ve long believed in the theory of “grounding” and that we need to be connected to the earth. Much of this has to do with the electron transport chain and free radicals. We wear rubber soles on our shoes and sleep in beds that aren’t connected to the ground. This is really bad for us. Practice “grounding”. It can be as simple as just walking barefoot in the dirt or using moccasins.
I try to be barefoot as much as I can. My mom always told me that man was meant to play in the dirt, and I believe her. Whether it’s walking barefoot, or getting out in the garden, you need to be connected to the earth. Our bodies are electrical. Think of your heart rhythm. It’s an electrical activity. Your brain also depends on electrical impulses. Hormones and neurotransmitters all work by electricity. That electricity comes from the Earth, which has a negative charge (your body has a positive charge). In fact, it has too many positive charges, which create free radicals, which cause oxidation, inflammation, and disease.
I recently purchased an earthing mattress pad and pillow covers. They’re hooked up to a grounding outlet. For me, it seems to help with pain, inflammation, and stiffness.
Ozempic and Mounjaro
In my opinion, these should be the drugs of the decade! Obesity is rampant in our country. I’ve used Ozempic and Mounjaro for weight loss thousands of times and it’s a game changer. The success stories are unreal.
Both Ozempic and Mounjaro are diabetic drugs that help lower your sugars, but they also cause a lot of weight loss which is why we use them to fight obesity. Both are weekly shots. The only downside is that they can be expensive, if your insurance doesn’t cover them. Hopefully, when more forms are created, there will be better insurance coverage (or a better cash price). Remember, weight loss is a metabolic problem, not a lack of willpower.
Note: Ozempic and Mounjaro are also very protective against heart disease and non-alcoholic fatty liver disease.
I love low dose naltrexone for autoimmune disease. Recently, there was a comment on our Facebook post that said their doctor wouldn’t prescribe it. I replied, “They shouldn’t prescribe it, unless they are familiar with it!” Note: Be sure to go to a functional medicine doctor who knows how to use LDN. There are many advantages to taking very low dose naltrexone.
Methylene blue is a medication used to improve breathing, prevent UTIs, and increase energy, particularly in those with post Covid symptomatology. We use a lot of this. It’s over the counter (OTC).
I like Perfect Aminos. I use this daily to help replace the protein I need to build muscle.
Physiq and Evolve Machines
The Physiq and Evolve machines are awesome. I’ve been using them on myself. What’s impressive is that it melts fat permanently. It also works your muscles out, without you actually working out. It’s a painless way to lose fat and build muscle. Physiq and/or Evolve machines are available in our Kingsport and Johnson City locations.
Note: There’s no substitute for eating right and exercising, but this little hack is pretty amazing. It melts fat in areas you cannot spot reduce on your own. Think love handles, back fat, arm fat, inner thigh fat, and also think about building muscle in the abdominal area, buttocks, arms, and legs.
I like Rapamycin. In my opinion, it’s the ultimate, anti-aging drug out there. It’s definitely off label, but as far as medications go, it’s the ultimate hack for aging. Do your own research. Listen to my Common Sense MD podcast on Rapamycin and see what you think.
The Doctor Rogers Formulas
I recently created my own line of vitamins. My goal was to combine all my favorite vitamins into one capsule, so I wouldn’t have to take so many pills. Partnering with a pharmacy in Portland, Oregon, we formulated four different vitamin combinations.
Our best seller is the Doctor Rogers’ Super Vitamin. This multivitamin is packed! I also have a Doctor Rogers’ Energy Vitamin, which combines CoQ10 and PQQ (you need both). It cost less than most CoQ10’s alone, so this is a no brainer for many of you. The Doctor Rogers’ Immune Support has NAC and Quercetin in it, among other immune support vitamins. I add this one to my regimen if I start to feel sick, or if there’s a lot of stuff going around. The Doctor Rogers’ Stress Relief contains Ashwagandha, L-Theanine, and Saffron. I love Saffron.
Note: We also have our own brand of CBD gummies. There are four special formulas to help with energy, sleep and pain relief.
DigestShield for gut health is a must. It’s the best gut product I’ve come across. It includes most of the things you need for your gut, especially if you suffer from IBS or bloating.
As you know, I love my Oura Ring. It’s a great tracker for your health and sleep. One of the best health hacks is to see how you’re sleeping, what your heart rate variability is, what your body temperature is, how much exercise you’ve got, and how intense. It also shows your recovery. Note: I mostly use mine to evaluate my sleep patterns.
5FU and Calcipotriene Cream
I recently finished my compounded formula of 5FU and Calcipotriene. It burns the actinic keratosis off your face along with other parts of your body that are sun damaged. It improves your complexion, and you only have to use it once a year for one week!
Note: Keep an eye on your skin and think about getting this prescription. You’re going to look bad for a couple of weeks, but it does clear your face up and can prevent cancer.
PRP (Platelet-Rich Plasma) works great for joint regeneration, hair loss, and hair restoration. Check out this video of me getting my knee injected with PRP by Jill Henritze, PA-C. It works amazingly well.
I’ve always enjoyed my infrared sauna. It’s great for detoxification, and it just makes you feel good. Note: I jump in a cold shower afterwards.
Air Fryer and Instapot
I recently got an air fryer and an instapot. Both make it so easy to cook healthy! I’m a big believer in these.
I love local honey. We carry it in all of our offices. Look for raw, local, unpasteurized, honey wherever you shop. There are so many health benefits.
E bikes are pedal assisted, so you can get as much exercise as you want. Note: I’m not there yet, but will be at some point.
I like peptides. These are chains of amino acids that act as a secretagogue. In other words, it stimulates your own body to turn on the production of certain hormones. For example, to stimulate your own growth hormone, we use Sermorelin or Ipamorelin (my favorite). BPC-157 is also good for many things.
Note: There are so many great peptides out there. This is advanced medicine.
There’s a few supplements that I’ve recently added to my own regimen. One is Inositol. I got interested in this one after listening to Dr. Huberman’s podcast on sleep. It’s one of his favorites, along with Apigenin. These supplements are new for most people that help with a variety of things.
A podcast is in the making on hydroxymethylbutyrate, a supplement for increased muscle mass, especially preventing muscle breakdown. It’s made from the amino acid leucine. This is a great hack to increase muscle and decrease muscle breakdown to aid in recovery.
Make 2023 the year you FOCUS on your health. Pay attention to areas that need improvement, then try some of these health hacks to see if they help. Whether it’s trying out new products or technologies, taking new supplements, or getting outside for some exercise, there are plenty of options available to help you achieve your health goals.
Everything I learn, I will pass your way.
Till next week.