Defy the Odds: Unleashing the Secrets to Radical Health with the Ultimate Longevity Blueprint (Part 1)

Welcome, fellow seeker of vitality and longevity!

In a world where traditional norms paint a bleak picture of inevitable decline into chronic disease and declining health as we age, it's time to break free from those constraints and boldly declare, "It doesn’t have to be this way!"

Despite what conventional wisdom may preach, our potential for healing and thriving knows no bounds.

Rising above the status quo means redefining what's possible. Rejecting the notion of aging as a one-way street, we can embrace the prospect of vibrant health and seize the opportunity for rejuvenation and radical restoration.

Armed with knowledge, tools, and a rebellious spirit, we CAN defy the odds and reclaim control over our health and well-being. It won't be easy, but with every informed and disciplined step forward, we'll shatter the limitations of the traditional aging paradigm and pave the way for a life of radical health and longevity.

So, are you ready to embark on this journey towards Radical Health? Are you ready to declare, "I CAN!" and break free from the constraints of the past? Then let's join forces and embark on this adventure! Together, we'll defy the odds and emerge triumphant.

Rethinking Health and Disease

To embark on the path to Radical Health, it's crucial to grasp the fundamental models of health and disease and be willing to challenge conventional beliefs. Knowledge empowers change. Without knowledge, change may occur sporadically, akin to a pole vaulter clearing 14 feet by chance, or an amateur golfer achieving a hole in one. However, for sustained health empowerment and disease reversal, understanding how a disease develops in the body is essential. Armed with this knowledge, one can strategically intervene to halt or even reverse its progression. We must understand how risk factors evolve into disease and pay attention to the signals our bodies give us.

Let's take a closer look at the prevailing models of health and disease. For too long, we've been conditioned to believe that illness is an inevitable consequence of aging—that as we grow older, our bodies just break down, leading to chronic diseases like diabetes, heart disease, and cancer. But what if I told you that this doesn't have to be the case?

I challenge the notion that aging by default has to equal gradual decline.

Breaking Free from the Old Paradigm

In this part of your journey towards Radical Health, I encourage you to break free from the constraints of the old paradigm and embrace a life characterized by vitality and resilience. I challenge deterministic views and explore the fascinating world of epigenetics, microbiology, and mitochondrial health.

Armed with this knowledge, I outline strategies for optimizing our internal and external environments, paving the way for a future filled with vitality and longevity. It's time to take control of our health and well-being and embrace Radical Health.

But breaking free from the old paradigm isn't just about acquiring knowledge—it's also about shifting our mindset and embracing a new way of thinking about health and wellness. Instead of viewing our genes as our destiny, we can see them as a blueprint that can be modified and influenced by our environment and lifestyle choices.

I also delve into the critical role of mitochondria in cellular health, uncovering strategies for enhancing mitochondrial function and supporting these vital cellular powerhouses. Yet, even as we strive to optimize our internal environment, we confront the sobering reality of environmental toxins—a silent burden that threatens our well-being.

Through mindfulness and conscious living, I outline ways to minimize exposure to harmful substances, whether they lurk in medications, beauty products, household cleaners, plastics, and in the air we breathe. By taking control of our external environment, we take a crucial step towards reclaiming control over our health and well-being, paving the way for a future filled with vitality and longevity.

The Ultimate Longevity Blueprint

Reboot Center’s Ultimate Longevity Blueprint is the comprehensive guide to optimizing your well-being and unlocking the secrets to vitality and longevity. This blueprint serves as a roadmap for transforming your life from the inside out.

Central to the Ultimate Longevity Blueprint is the role of nutrition as a catalyst for radical health. Yes, proper nutrition can indeed reverse disease! Real food is powerful medicine. Through nutrient-dense meals and therapeutic food choices, we cultivate a deep sense of vitality and well-being from within. On the flip side, conventional ultra-processed food is like a slow-drip poison to our system. 

The journey towards Radical Health extends beyond nutrition—other important elements include proper hydration, detoxification, and balance in all aspects of our lives. Through daily habits, exercise, and exposure to sunshine, both our physical as well as our mental and emotional well-being are nourished. Through practices such as self-care, gratitude, and cultivating inner silence, we tap into the boundless reservoirs of vitality that lie within us.

As you incorporate the principles of the Ultimate Longevity Blueprint into your daily routine, consider keeping track of your progress (I suggest maintaining a journal). You may observe that bothersome acid reflux diminishing, your sleep quality improving, and your energy levels soaring. Initially, these changes may be subtle. However, before long, you'll likely experience more noticeable improvements—such as reduced joint pain, enhanced mental clarity, more favorable lab results, or….?


Are you prepared to shatter the constraints of time and unlock the secrets to boundless vitality? Then let's embark on this extraordinary journey together. The path to Radical Health awaits, beckoning us to defy the odds, rewrite the rules of our health journey, and unleash the full potential of our well-being.

Are you in?

Start today with the Ultimate Longevity Blueprint, your ultra-curated 7-week step-by-step health revitalization protocol.


Because the rest of your life starts today. What are you going to do with it?


Empowered Longevity: Optimizing Your Liver for a Longer Life

Empowered Longevity is a strategic, methodical program we use in the clinic to help people transform their health, slow down the aging process, and maximize their healthspan. A critical player in this pursuit of an extended, vibrant life is the liver. Often underestimated, the liver plays a vital role in maintaining overall well-being and longevity. Serving as the body's primary detoxification center and metabolic hub, the liver influences many key aspects of health, making its optimization crucial for a thriving, extended lifespan. This article delves deeply into the intricacies of the liver’s role, how it impacts key physiological processes and contributes to the body's resilience against aging, and how best to support it.

The Liver's Vital Role in Longevity

Mastering Detoxification & Metabolism: Unveiling the Liver's Functions

The liver serves as the body's main cleansing agent, with the remarkable ability to neutralize and eliminate toxins. A well-functioning liver acts as a vigilant guardian, continuously purifying our internal environment.

Liver detoxification occurs in two crucial phases: Phase 1 and Phase 2.

Phase 1 Liver Detoxification: Bioactivation

During this phase, fat-soluble compounds undergo transformation into water-soluble compounds, facilitated by cytochrome P450 enzymes. Certain nutrients, such as B vitamins, vitamin C, zinc, vitamin A, and amino acids, play important roles in this phase. Genetic polymorphisms, nutrient deficiencies, and liver damage can negatively influence enzyme activity.

Phase 2 Liver Detoxification: Conjugation

The process of conjugation involves converting Phase 1 products, with the end waste product excreted primarily through bile.

Beyond Detox: The Holistic Impact of Liver Health

The liver's responsibilities extend well beyond its intricate detoxification processes. It acts as a metabolic maestro, overseeing the conversion, storage, and distribution of essential nutrients for the body's sustenance. In addition to processing fats and sugars, the liver synthesizes vital proteins, showcasing its ability to manage critical processes and regenerate itself.

Some of these other functions of the liver include: 

  • Producing Bile and aiding in the breakdown and absorption of fats, cholesterol, and vitamins in the small intestine.
  • Absorbing and Metabolizing Bilirubin
  • Storing Iron released from hemoglobin for the production of new blood cells.
  • Producing Albumin, a serum transporter of fatty acids and steroid hormones.
  • Synthesizing Angiotensinogen, a key blood pressure regulator.
  • Metabolism Fat via bile
  • Storing and Metabolizing Carbohydrates, converting them into glucose (blood sugar).
  • Storing Vitamins and Minerals, including fat-soluble vitamins (A, D, E, K), iron, copper, and Vitamin B12.
  • Metabolizing Proteins for digestion via bile.
  • Immunological Activity via Kupffer cells that destroy disease-causing agents.

The liver is not merely an isolated organ for detoxification but a linchpin in our health machinery, influencing cardiovascular health, immune function, nutrient regulation, and more. A well-maintained liver is not just a component but a keystone in the intricate coding of resilient longevity.

Signs of a Stressed Liver

Reading the Signals: Identifying Indicators of Suboptimal Liver Function 

The liver, often overlooked, stands as the body's unsung hero, tirelessly carrying out over 500 functions! While many focus on a healthy heart, weight loss, or cognitive health, it is the liver that takes on some of the most demanding roles. Fortunately, it does have ways to signal when it is overwhelmed. These cues are crucial to pay attention to, and may include:

  • Yellowing of the skin or whites of the eyes
  • Itchy skin
  • Easy bruising
  • Darker urine
  • Bloating, constipation, indigestion, abdominal pain
  • Reduced appetite
  • Muscle aches
  • Mood swings, anger, impatience, irritability, depression
  • Fatigue
  • Memory loss, poor concentration
  • Ear ringing
  • Insomnia, irregular sleep patterns
  • Dizziness
  • Blurry vision
  • Allergies
  • Reduced sex drive
  • Chemical sensitivity
  • Weight loss or sudden weight gain
  • Spider veins
  • Premenstrual symptoms
  • Gynecomastia (enlarged breasts in men)
  • Lower extremity swelling

By attuning to your body's signals, you become aware of its continuous communication of needs. By heeding these signs of 'dis-ease,' you can proactively make adjustments long before any serious 'disease' emerges. Being an astute observer and keeper of your body, similar to the role an attentive parent plays in the nurturing and nourishing of their child, allows continual dedicated and disciplined adjustments.

Common Threats to Liver Health

Navigating Hazards: Overview of Factors that Compromise Liver Function

From unhealthy dietary patterns and excessive alcohol consumption to exposure to environmental toxins and certain medications, various factors can strain the liver's ability to function effectively. Understanding these influences is crucial for maintaining optimal liver health. These factors may include:

  • Unhealthy dietary patterns: excessive processed foods, foods high in pesticides/herbicides/fungicides, sugar, artificial ingredients, sodas, white breads/pastas/cereals, fried foods, and conventionally-raised animal products
  • Excessive alcohol consumption
  • Exposure to environmental toxins, heavy metals, industrial chemicals, and mold toxins
  • Excess weight
  • Certain medications
  • Mixing some medications with alcohol
  • Diabetes
  • Elevated LDL cholesterol and triglycerides
  • Undiagnosed hepatitis infection
  • Biliary disease
  • Hemochromatosis, a rare genetic disorder 

Strategies for Strengthening Your Liver

Fueling Vitality: Nutritional Tips for Liver Health

Incorporating detoxifying foods into your diet can significantly benefit liver health. Nutrient-rich foods not only enhance overall well-being but also contribute to a vibrant and well-performing liver. Here's a curated list of top liver-supportive foods and ingredients:

  • Turmeric: Known for its detoxifying properties.
  • Seaweed: Rich in vitamins, minerals, and compounds supporting toxin removal.
  • Cultured Foods: Enhance digestibility and nutrient absorption, supporting digestion, detoxification, and overall health.
  • Colorful Produce: Blueberries, raspberries, carrots, avocadoes, and beets contain phytonutrients and antioxidants, contributing to detoxification.
  • Mushrooms: Shiitake, maitake, and oyster mushrooms provide antioxidants and phytocompounds supporting detoxification.
  • Lemons: Natural detoxifier supporting toxin removal.
  • Cruciferous Vegetables: Broccoli, Brussels sprouts, cabbage, and kale are rich in sulfur compounds and phytonutrients vital for liver function.
  • Cilantro: Aids in pulling mercury and other toxic metals from organs and tissues.
  • Artichokes: Increase bile production, facilitating efficient metabolism and toxin removal.

Incorporating these detoxifying foods into your daily meals offers a delicious and effective way to support your body's natural cleansing processes, promoting liver health and optimizing longevity.

Nature's Allies: Incorporating Liver-Boosting Herbs and Supplements

Nature provides powerful allies to support liver health. Some of my top favorites include: 

  • Milk Thistle
  • Artichoke
  • Turmeric
  • Astragalus Root
  • Dandelion
  • Yellow Dock
  • Cardamom
  • Reishi & Cordyceps Mushrooms
  • Glutathione
  • NAC

Lifestyle Changes: Building a Foundation for Optimal Liver Function

Healthy habits significantly impact liver health and longevity. One Harvard analysis revealed that individuals developing healthy lifestyle habits at age 50 enjoyed impressively longer lives. These habits include:

  • 30 minutes of daily moderate to vigorous exercise
  • A healthy diet
  • A BMI between 18.5 and 24.9
  • Non-smoking
  • Moderating alcohol intake

Limiting toxic exposures beyond alcohol is essential to alleviate the daily burden on the liver. Environmental pollutants, heavy metals, and mycotoxins can enter the body from various sources. Assessing liver health through a simple Hepatic Function Panel, along with evaluating heavy metal, chemical, and mycotoxin burden, provides valuable insights.

The Holistic Approach to Empowered Longevity

Mind, Body, and Liver: Stress Management, Mindfulness Practices and Other Lifestyle Practices for Optimizing Liver Health

It is an established fact that stress can have a negative impact on both mind and body. Excessive negative stress can lead to mental, emotional and physical exhaustion. There is a wealth of information about how stress can affect liver disease. One review article by Yoichi Chida and colleagues summarized some of the major findings, including: 

  • Hypnotic suggestion inducing 'fear' and 'anxiety' led to a significant decrease in hepatic (liver) blood flow. Among individuals with chronic hepatitis B, there was a notable positive correlation between the level of depression and ALT (a liver enzyme) levels.
  • For those with chronic hepatitis C, type I personality scales found an association with the severity of liver disease.
  • Corticosterone-pretreated mice showing a significant exacerbation of liver injury (corticosterone is a primary rodent stress hormone).
  • During periods of stress, natural killer cells (NKT) in the liver expanded, contributing to liver cell death and worsening liver disease in some cases. 
  • Stress was found to impair blood flow in the brain's liver control center, potentially triggering liver damage.
  • Stimulating the vagus nerve from the brain to the liver through anti-stress therapies like hypnosis, meditation, and acupuncture was shown to potentially ameliorate or reduce the negative effects of stress on the liver.

Daily stress-mitigating practices and therapies to benefit the liver and body/mind complex as a whole include:

  • Mindfulness
  • Meditation
  • Deep breathing exercises
  • Proper hydration (I recommend ½ of one’s body weight in ounces of pure water daily, plus extra as needed in hot weather and with exercise)
  • Regular exercise
  • Acupuncture
  • NeuroPhysio Therapy, 
  • PEMF Therapy
  • Infrared sauna therapy and other practices to encourage sweating
  • Restorative sleep

Unlocking Empowered Longevity: Optimize Your Liver for Fulfilled and Vibrant Health

Your liver, central to empowered longevity, holds the key to unlocking a path towards enduring and vibrant health. Cultivating a lifestyle with daily, disciplined action to benefit one’s liver is foundational to this dynamic process. Prioritizing and enhancing liver health is not just a choice; it's a commitment to future well-being. Whether through adopting liver-friendly recipes, embracing a holistic lifestyle, or incorporating some of the outlined strategies, here's to a future marked by vitality, longevity, and the thriving well-being you deserve!

Engage with Us for Personalized Support

Take the next step in your journey to bio-optimization - the team at Reboot Center is here to assist you. We provide customized assessments, guidance, and treatments designed specifically for your individual needs and aspirations. Whether you're aiming to enhance gut health, rejuvenate your liver, or optimize other aspects of your health and well-being, we're ready to steer you toward your optimal self. Click here to schedule your complimentary health strategy session and embark on the path to revitalizing your health and life.

Sharing and Building Community

If you've found this information valuable and believe it can help others on their quest for vitality and longevity, we encourage you to share this blog post. Together, we can foster a community of individuals dedicated to improving their healthspan through rejuvenating wellness.


  1. Accessed 12 Nov 2023.

man hiking by lake

Bust Endotoxins and Recharge Your Mitochondria: Unlocking the Power of Your Mitochondria for Lifelong Vitality and Longevity

Unlocking the Bioenergetic Key to Lifelong Vitality

In the quest for a long and vibrant life, there exists a remarkable power source within our bodies—the mitochondria. Often referred to as the cellular powerhouses, these tiny structures play an extraordinary role in determining our daily energy level, shaping our health span, influencing how we age, and ultimately shaping the quality of our lives as we journey through the years.

Let’s uncover the deep relationship between mitochondrial health, bioenergetic optimization, and the intertwined roles that endotoxins and gastrointestinal (GI) health play in influencing our well-being. Why is this important? Because as a bioenergetic-oriented restorative physician, I am on a constant quest to understand, put in motion in my own body, and teach to my clients and patients, not only how to live longer, but how to live better. And mitochondria are a critical key to supercharging one’s healthspan. They really do need to be front and center of any longevity conversation. So here we go…

Bioenergetics 101: Unveiling Mitochondrial Vitality

It's essential to understand the fundamental principles of bioenergetics—the science of how living organisms convert energy to fuel life's processes. At the heart of this intricate system lies a remarkable player: the mitochondria.

The Powerhouses of Life 

Mitochondria, often dubbed the "powerhouses" of our cells, are tiny, energy-producing organelles with a colossal impact on our well-being. Picture them as energetic dynamos tirelessly working to keep the lights on in your body. These microscopic entities play a pivotal role in the generation of adenosine triphosphate (ATP), the cellular currency of energy.

The ATP Factory 

ATP is to our cells what fuel is to an engine—it's the energy source that powers every biological process, from the beating of your heart to the firing of your neurons. Mitochondria specialize in producing ATP, and the more efficiently they do so, the more vitality and longevity you can enjoy.

The Importance of Mitochondrial Health 

The vitality and longevity of your life are intimately linked to the health of your mitochondria. Picture them as the guardians of your cellular energy, the sentinels of your well-being. When your mitochondria are functioning optimally, they provide you with the sustained energy needed to live life to its fullest.

Mitochondrial health extends far beyond just energy production; it influences a wide array of vital processes, including cellular repair, immune function, and even your body's ability to withstand the rigors of aging. Simply put, the state of your mitochondria profoundly affects the quality of your health span—the period of life when you're not just alive but truly thriving. 

The GI Connection: How Gut Health Affects Mitochondrial Function

In this quest to understand the intricate relationship between vitality, longevity, and bioenergetic optimization, one critical crossroad is where two seemingly distinct realms intersect: the gut and mitochondria. It is within our gastrointestinal (GI) system that many of the secrets to unlocking mitochondrial vitality lie.

The Gut: A Complex Ecosystem 

The GI tract is far more than a mere digestive conduit; it is a complex ecosystem teeming with trillions of microorganisms, collectively known as the gut microbiome. This thriving community of bacteria, viruses, fungi, and other microorganisms plays a multifaceted role in maintaining overall health, including its influence on mitochondrial function.

Nutrient Absorption and Mitochondrial Fuel 

One of the most critical connections between the gut and mitochondria lies in the realm of nutrient absorption. The GI system is responsible for breaking down the foods we consume into their constituent nutrients—proteins, fats, carbohydrates, vitamins, and minerals. These nutrients are then transported into our bloodstream and delivered to our cells, including the mitochondria, where they are converted into energy.

GI Health and Mitochondrial Function 

A well-functioning GI system, characterized by a balanced gut microbiome and optimal nutrient absorption, directly supports mitochondrial health. When your gut is in harmony, it ensures that mitochondria receive the necessary fuel to produce ample energy, contributing to your vitality and overall well-being.

Conversely, imbalances in the gut, such as dysbiosis (microbial imbalance) or compromised nutrient absorption, can hinder mitochondrial function. This interference can lead to diminished energy production, increased oxidative stress, and accelerated aging—a cascade of events that can undermine your health span.

The Impact of Endotoxins on Mitochondrial Health

Endotoxins are a crucial player when it comes to the relationship between gut health and mitochondrial function. These are substances that originate from the outer membranes of certain (typically gram-negative) bacteria. The influence of these endotoxins can be profound and, if left unchecked, can be the root of many chronic illnesses, in large part due to their influence on mitochondrial health.

Unveiling Endotoxins 

Under normal circumstances, endotoxins (often referred to as lipopolysaccharides or LPS) remain within the bacterial cells, and pose no threat to our well-being. However, when imbalances occur within our gut microbiome, or when the intestinal barrier—the protective lining of our GI tract—becomes compromised, endotoxins can escape from the bacterial cells and enter our bloodstream. Once endotoxins breach the intestinal barrier, they trigger an immune response, which can cause inflammation throughout the body. This chronic, low-grade inflammation can have a cascading effect on various systems, including our mitochondria, which in turn can contribute to fatigue and accelerated aging.

The Disruptive Role of Endotoxins on Mitochondria 

Endotoxins can directly interfere with mitochondrial function in several ways:

1. Activation of the Immune System:

When endotoxins enter the bloodstream due to a compromised gut barrier (intestinal permeability or "leaky gut"), they can trigger an immune response. The immune system perceives endotoxins as foreign invaders and releases pro-inflammatory cytokines to combat them. This immune activation is part of the body's defense mechanism, but when it becomes chronic due to continuous endotoxin exposure, it can lead to persistent low-grade inflammation.

2. Chronic Inflammation:

The continuous release of pro-inflammatory cytokines in response to endotoxins contributes to chronic inflammation throughout the body. This chronic inflammation is a hallmark of various chronic diseases. Chronic inflammation can disrupt normal cellular functions, damage tissues, and lead to a range of health problems, including joint pain, cardiovascular issues, and metabolic disturbances.

3. Oxidative Stress:

Endotoxins can also induce oxidative stress within cells. Oxidative stress occurs when there is an imbalance between the production of reactive oxygen species (ROS) and the body's ability to neutralize them with antioxidants. Excessive ROS can damage cellular components, including proteins, lipids, and DNA. In the context of mitochondria, ROS can harm mitochondrial DNA and proteins, impairing their function.

4. Mitochondrial Dysfunction:

Mitochondria are susceptible to oxidative damage caused by endotoxins and the associated ROS production. This damage can impair mitochondrial function, reducing their ability to produce adenosine triphosphate (ATP), the body's primary source of energy. As mitochondrial function declines, the body may experience a decrease in overall energy levels, contributing to fatigue and a sense of sluggishness.

As a result of these disruptions, mitochondrial function may decline, leading to reduced energy production, fatigue, and an increased susceptibility to chronic health issues. This can significantly impact one’s health and vitality.

Accelerated Aging

The combined effects of chronic inflammation, oxidative stress, and mitochondrial dysfunction can accelerate the aging process. This phenomenon is often referred to as "inflammaging," which is characterized by premature aging due to chronic inflammation. Inflammaging can lead to the appearance of premature signs of aging, such as wrinkles, fine lines, and decreased skin elasticity, along with age-related health issues. Addressing gut health, reducing endotoxin exposure, and supporting the body's antioxidant systems can be essential strategies in mitigating these effects and promoting overall health and longevity via improved mitochodrial function.

Signs of Endotoxin-Induced Mitochondrial Dysfunction

As we navigate the complex interplay between gut health, mitochondrial function, and the presence of endotoxins, it becomes crucial to recognize the telltale signs of endotoxin-induced mitochondrial dysfunction. Identifying these signs early can pave the way for targeted interventions and the restoration of bioenergetic balance.

1. Persistent Fatigue:

One of the most common and debilitating symptoms of mitochondrial dysfunction influenced by endotoxins is persistent fatigue. Individuals may experience unexplained tiredness even after sufficient rest, affecting their daily activities and overall quality of life.

2. Reduced Physical Endurance:

As mitochondrial function declines due to the disruptive role of endotoxins, individuals may notice a decrease in physical endurance. Activities that were once manageable may become challenging.

3. Brain Fog and Cognitive Decline:

Mitochondria play a crucial role in brain function, and their dysfunction can lead to cognitive issues such as brain fog, difficulty concentrating, and memory problems.

4. Muscle Weakness:

Mitochondrial dysfunction can result in muscle weakness and decreased muscle stamina. This can manifest as muscle fatigue, cramping, or a sense of weakness during physical exertion.

5. Increased Sensitivity to Stress:

The chronic inflammation triggered by endotoxins can make individuals more sensitive to stress. This heightened stress response can further exacerbate mitochondrial dysfunction.

6. Digestive Issues:

Gastrointestinal symptoms may arise, including bloating, gas, irregular bowel movements, and discomfort. These issues can be linked to disturbances in gut health, influenced by endotoxin exposure.

7. Heightened Inflammation:

Systemic inflammation, often marked by elevated levels of inflammatory markers, may be evident in blood tests. Chronic inflammation can be both a cause and a consequence of endotoxin-induced mitochondrial dysfunction.

8. Accelerated Aging:

Mitochondrial dysfunction and the associated oxidative stress can accelerate the aging process, leading to premature signs of aging such as fine lines, wrinkles, and skin dryness.

9. Susceptibility to Chronic Illness:

Individuals with compromised mitochondrial function are more susceptible to a range of chronic illnesses, including metabolic disorders, autoimmune conditions, and neurodegenerative diseases.

10. Impaired Recovery:

Recovery from illnesses or physical exertion may take longer than expected, and the body may struggle to repair itself effectively.

Recognizing these signs and symptoms can serve as an early warning system, prompting individuals to seek the guidance of healthcare professionals and adopt strategies to address endotoxin-induced mitochondrial dysfunction. By understanding these indicators, you can take proactive steps toward reclaiming your vitality and promoting longevity through a restorative approach.

Mitochondrial Restoration: Strategies to Counter Endotoxin Blocks

Let's delve into a comprehensive set of strategies to address endotoxin blocks and rejuvenate mitochondrial vitality. These strategies not only help restore mitochondrial function but also promote gastrointestinal (GI) health, creating a symbiotic relationship between a resilient gut and optimized mitochondria.

Gut-Healing Nutrition

  • Dietary Choices

    • Embrace a gut-friendly diet rich in fiber, antioxidants, and phytonutrients. 
    • Focus on whole foods.
    • Avoid processed and sugary foods that can promote gut inflammation
    • Avoid alcohol. 
    • Balance your fats- reducing saturated fat intake has been found to reduce metabolic endotoxemia.
    • Consume fiber-rich foods like legumes and gluten-free whole grains. Fiber acts as a prebiotic, providing nourishment for beneficial gut bacteria.

  • Prebiotics, Probiotics, and Fermented Foods:

    • Incorporate prebiotic foods such as garlic, onions, leeks, and asparagus, as well as fermented foods such as sauerkraut. These foods nourish beneficial gut bacteria, contributing to a balanced microbiome.
    • Consider taking high-quality probiotic supplements with diverse strains of beneficial bacteria. Probiotics can help restore and maintain a healthy gut microbiome and have been shown to reduce LPS.
    • Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi into your diet. These naturally contain probiotics that support gut health.

  • Anti-Inflammatory Fats: 

    • Consume omega-3 fats like those found in fatty fish (ie. salmon, cod, mackerel, sardines), avocados, and olive oil for improving your endotoxin load.

Detoxification Protocols

  • Liver Support: Enhance liver function with foods and supplements that support detoxification pathways. Milk thistle, dandelion root, and cruciferous vegetables can be beneficial.
  • Hydration: Stay well hydrated to support kidney function, another key organ involved in detoxification.
  • Reduce Toxin Exposure: Minimize exposure to environmental toxins. Select organic foods, use natural cleaning and cosmetic products, and filter your water supply.

Stress Management

  • Mind-Body Techniques: Practice stress-reduction techniques like meditation, deep breathing exercises, and yoga. These practices not only reduce stress but also benefit both GI health and mitochondrial function.
  • Adequate Sleep: Prioritize quality sleep, as it is essential for overall health and stress management. Aim for 8-9 hours of restorative sleep each night. Sleep deprivation can elevate cortisol (our main stress hormone), which can then lead to increased intestinal permeability (aka. leaky gut) and endotoxemia.


A few of my go-to supplements to support a robust immune system, gut lining, microbiota, mitochondria, and to reduce endotoxin-induced inflammation include zinc, Vitamin C, quercetin, pre- and probiotics (in particular inulin, acidophilus and bifidobacter species, and butyrate), glutamine, berberine, fish oil, curcumin, and milk thistle. Run these by your physician before starting them on your own, though.  

By implementing these strategies, you can create an environment within your body that fosters both a resilient gut and thriving mitochondria. These interconnected systems play a vital role in your overall health and well-being, and by addressing endotoxin blocks and supporting their restoration, you can experience improved vitality, reduced inflammation, and a potential slowdown in the aging process.

I invite you to embark on your journey toward enhanced healthspan and longevity. You have the power to supercharge your vitality! 

Connect with Us for Personalized Guidance

If you're ready to take the next step in your bio-optimizing journey, we are here to support you. We offer personalized assessments, guidance, and treatments tailored to your unique needs. Whether you're seeking to restore your gut health, revitalize your mitochondria, or restore/optimize other aspects of your health, we are here to support you and guide you towards your best you. Click here to schedule your complimentary health strategy session.

Sharing and Connection

If you've found this information enlightening and believe it can benefit others on their path to vitality and longevity, we encourage you to share this blog post. Together, we can inspire a community of individuals committed to enhancing their healthspan through restorative wellness.


  1. Accessed 26 Sept 2023. 
  2. Accessed 26 Sept 2023. 
  3. Accessed 26 Sept 2023. 
  4. Accessed 26 Sept 2023. 
  5. Accessed 26 Sept 2023. 
  6. Accessed 26 Sept 2023. 

man lifting weights

Unlocking the Power of Nitric Oxide: Enhancing Health, Performance, and Longevity

As a restorative physician, my goal is to delve into the intricate mechanisms that drive optimal health, performance, and longevity. In this article, we will explore the remarkable molecule known as nitric oxide (NO) and its potential to unlock new horizons for our well-being. From regulating blood flow and cardiovascular health to supporting immune function, brain health, sexual function, and exercise performance, it holds incredible promise in enhancing various aspects of our lives.

Understanding Nitric Oxide

Nitric oxide is not just a gas; it is a critical signaling molecule produced naturally within our bodies. It is synthesized through the conversion of the amino acid L-arginine into nitric oxide by nitric oxide synthase (NOS) enzymes. Once released, NO rapidly diffuses into neighboring cells, triggering essential physiological responses.

The Incredible Health Benefits of Nitric Oxide

1. Blood Flow Regulation & Cardiovascular Health

One of nitric oxide's primary roles is regulating blood flow and supporting cardiovascular health. It acts as a potent vasodilator, relaxing and widening blood vessels. This vasodilation enhances blood flow, reducing blood pressure, and promoting overall heart health. Research suggests that optimizing NO levels may help prevent cardiovascular diseases and maintain long-term cardiovascular well-being [1].

2. Immune System Function

It plays a central role in immune system function. It acts as a signaling molecule in immune cells, influencing their activity and response to pathogens. NO promotes immune cell function, enhances the body's defense mechanisms, and aids in combating infections. Furthermore, studies have highlighted the potential of Nitric oxide in immune-related disorders [2].

3. Neurotransmission & Brain Health

Within the realm of brain health, it is involved in neurotransmission and communication between neurons. It helps regulate neuronal activity and synaptic plasticity, which are essential for cognitive function, memory, and learning processes. Additionally, nitric oxide's neuroprotective properties show promise in promoting brain health and potentially mitigating age-related cognitive decline [3].

4. Sexual Function & Reproductive Health

Nitric oxide plays a critical role in sexual function, particularly in males. It acts as a signaling molecule that relaxes the smooth muscles in the blood vessels of the penis, facilitating increased blood flow and enabling erectile function. Its role in promoting blood flow extends to reproductive organs, potentially benefiting fertility and reproductive health in both men and women [4].

5. Exercise Performance & Muscle Function

When it comes to exercise performance, it has proven to be a game-changer. By enhancing blood flow to working muscles, it improves the delivery of oxygen and nutrients, resulting in improved endurance, reduced fatigue, and enhanced overall performance. It also contributes to muscle strength and aids in post-exercise recovery, making it a valuable ally for athletes and fitness enthusiasts [5].

6. Longevity & Anti-Aging Effects

Emerging research suggests a potential connection between Nitric oxide and longevity. It influences cellular processes, including mitochondrial function and cellular health. It possesses antioxidant properties that counteract oxidative stress and may contribute to healthy aging and longevity [6].

Testing Nitric Oxide Levels

You can get relatively inexpensive and easy to use test strips to check your nitric oxide levels through Amazon. In my opinion, it’s SO important to be the best keeper of your health and body, and in order to do so, you must understand (at least to some degree) your body’s inner workings. These NO test strips are a simple and effective general health indicator. 

Boosting Nitric Oxide Naturally

Fortunately, there are natural ways to boost its production in our bodies. Including Nitric oxide precursor-rich foods in our diet is a great start. Leafy greens, beets, citrus fruits, pomegranates, and garlic are excellent sources of compounds that can be converted. Adopting a nutrient-rich diet, engaging in regular exercise, managing stress levels, and prioritizing sufficient sleep are essential lifestyle habits that support optimal nitric oxide levels.

Nitric Oxide Supplements

When it comes to nitric-oxide supplementation, I recommend that you consult with your doc before starting a new supplementation regimen. That being said, some of my all time-favorite NO products are from N101, which has excellent research supporting its amazing health products as well as excellent beauty line. My favorite is the N.0.Beetz, particularly when I go for my long runs - I can tell the difference! 

Practical Tips for Optimizing Nitric Oxide Levels

To naturally optimize nitric oxide levels, incorporating certain strategies into our daily lives is beneficial. Engaging in regular aerobic exercise, such as jogging or cycling, stimulates nitric oxide production. Interval training and high-intensity exercises can further enhance NO levels. A Mediterranean-style diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, provides the necessary nutrients for nitric oxide synthesis. Finally, incorporating stress management techniques and relaxation practices such as deep breathing exercises or meditation supports nitric oxide production.

Shift the Health Dial! 

It is a fascinating molecule with wide-ranging benefits for our health, performance, and longevity. By understanding its role in blood flow regulation, cardiovascular health, immune function, brain health, sexual function, exercise performance, and potential anti-aging effects, we can unlock its remarkable power. Whether through dietary choices, lifestyle modifications, or targeted supplementation, optimizing NO levels has the potential to revolutionize our well-being. Embrace the power of NO and embark on a journey towards enhanced health, performance, and longevity. 

Nitric Oxide testing is a key component with both the Empowered Wellness Program as well as the BrainReboot Program, as I have found that restoring insufficient NO levels in my patients can be a essential part of restoring robust health. Get started on your revolutionary health optimization journey by scheduling a complimentary Strategy Session to find out more!  


  1. Loscalzo J. NO and vascular disease. N Engl J Med. 1997;336(25):1876-1878.
  2. Bogdan C. NO and the immune response. Nat Immunol. 2001;2(10):907-916.
  3. Dawson TM, Dawson VL. NO signaling in neurodegeneration and cell death. Adv Pharmacol. 1997;34:283-302.
  4. Burnett AL. NO in the penis: physiology and pathology. J Urol. 1997;157(1):320-324.
  5. Lundberg JO, Weitzberg E, Gladwin MT. The nitrate-nitrite-NO pathway in physiology and therapeutics. Nat Rev Drug Discov. 2008;7(2):156-167.
  6. Sarti P, Giuffrè A, Forte E, Mastronicola D, Barone MC, Brunori M. NO and cytochrome oxidase: reaction mechanisms from the enzyme to the cell. Free Radic Biol Med. 2003;34(5):509-520. 


This site is an Amazon Associate and purchases through Amazon links may earn an affiliate commission. Other purchases through links on this website may also earn an affiliate commission. 

Woman sitting on swing

Building Resilience in Perimenopause; Menopause: 6 Essential Strategies for an Amazing Journey

Six Essential Strategies to Build Resilience and Embrace an Amazing Journey Through Perimenopause & Beyond

Perimenopause, the beginning of the a natural transition signifying the culmination of a woman's reproductive years, ushers in a myriad of physical and hormonal changes that may appear overwhelming. Nevertheless, within this transformative period, the role of tenacity becomes crucial, building resilience, empowering us to embrace change, flourish, and uphold (and even up-level) our well-being. During this time, resilience is our guiding light, helping us navigate the menopausal journey with grace, strength, and a positive outlook.

In this space, I want to share some valuable strategies for self-care, stress management, hormonal balance, and more. My mission is to empower you to unlock your true potential, honor your individual journey, and tap into the inner strength needed to conquer obstacles and move toward awesome personal growth and fulfillment! 

So YES, my friend, you can tackle this (peri)menopausal adventure head-on and turn it into something powerful! I’m here to talk about transforming this what is typically thought of as a dreaded transition into your life's most epic and unforgettable journey. So hold on tight, buckle up, and let's rock this menopausal madness like the unstoppable hero you are! 

What is the menopausal transition?

The menopausal transition, known as perimenopause, is a natural phase in a woman’s life that precedes menopause. Perimenopause is a hugely transformative time of a woman’s life. But the key is to master it, as this is when our bodies decide to throw a hormonal party in a way that can sometimes result in some pretty hefty symptoms, like night sweats, hot flashes, brain fog, and mood changes. 

But here's the deal: perimenopause is not some scary disease or medical issue. Nope, it's just a natural transition signaling the end of a woman’s reproductive years.

Typically kicking off in one’s 40s, perimenopause can stick around for a few years. During this time, it’s hormones, particularly estrogen and progesterone, that are the stars of the show, doing their funky dance of fluctuation and gradual decline.

The goal is to understand what’s happening behind the scenes and adjust accordingly. Knowledge IS power. Ladies, it’s all about riding the wave of change with uber-confidence and gently adapting to the amazing transformations happening within your body! Remember, this is just another chapter in your beautiful life. 

Key Symptoms of the Menopausal Transition

During the menopausal transition, women may experience various symptoms, mostly due to fluctuating hormone levels. Because each of us is unique, we also have different perimenopausal experiences. However, here are some key symptoms commonly associated with the menopausal transition:

  • Irregular periods
  • Hot flashes and night sweats
  • Mood changes
  • Sleep disturbances
  • Vaginal and urinary changes
  • Changes in libido
  • Fatigue and decreased energy
  • Changes in body composition 

Remember, not all women will experience the same symptoms, and the intensity of symptoms can vary wildly. 

6 Essential Strategies to Build Resilience During Your Menopausal Transition

Building resilience during perimenopause entails implementing essential strategies to navigate the body’s changes with grace and strength. By incorporating these tips into your life, your mind and body can experience huge benefits. You'll know you're on the right track when you no longer have to change the bed sheets every hour! 

It's also important to consult your healthcare provider to ensure these modifications align with your overall health, medications, and unique circumstances.

Here are my top 6 strategies: 

1. Herbal Support

I love the power of herbs! Herbal support can be an invaluable addition to your toolkit for upping your game during perimenopause. For millennia, people have used herbs to help alleviate menopausal symptoms. Mother Earth has a bounty of these. Some of my favorites include: 

  • Black cohosh: Known for its potential to relieve hot flashes and night sweats, it is a popular herb for menopausal symptoms. It may also help with mood swings and sleep disturbances.
  • Dong Quai: This herb can relieve hot flashes, vaginal dryness, and mood swings.
  • Red clover: Rich in plant estrogens called isoflavones, red clover can help alleviate hot flashes, improve bone health, and support cardiovascular health during menopause.
  • Maca root: Maca root, hailing from the Andes region, is believed to support hormonal balance and energy levels. It can help with mood swings, fatigue, and sexual function.
  • Evening primrose Oil: Derived from the evening primrose plant, this oil contains gamma-linolenic acid (GLA), which can help alleviate breast pain, mood swings, and vaginal dryness. 

Use herbal remedies cautiously, as they can interact with medications or have contraindications for some people. Always talk with your healthcare provider before beginning a new herbal supplement.

2. Support your Adrenals

In my opinion, taking care of one’s adrenals is the #1 secret to a smooth transition into menopause. The adrenal glands, pivotal in hormone production and stress response, wield considerable influence over the menopausal experience BECAUSE they take over much of the hormone production after the ovaries and uterus slow down theirs. Optimizing adrenal function can have an amazingly powerful impact on your physical and emotional state.

Here are some strategies to fuel your adrenals:

  • Engage in stress-relieving activities such as meditation, deep breathing, yoga, or walks in the woods
  • Nourish your body with nutrient-dense food (i.e., whole foods)
  • Engage in regular physical activity
  • Surround yourself with a strong social support system
  • Consider adrenal-nourishing supplemental support, including the B vitamins, vitamin C and the herbs Ashwaghandha, Rhodiola, Eleutherococcus

Supporting your adrenals can contribute to a smoother menopausal transition and overall well-being. But remember, everyone’s body is unique, and listening to your body’s signals and seeking personalized guidance when needed is essential.

3. Vitamins & Minerals

During the menopausal transition, certain vitamins and minerals can support overall health and manage symptoms. 

Here are three key nutrients I recommend:

  • Calcium: Adequate calcium intake is crucial for maintaining strong bones and reducing the risk of osteoporosis, which becomes more common during menopause. Leafy green vegetables and certain calcium supplements are good sources.
  • Vitamin D: Working in synergy with calcium, vitamin D helps with calcium absorption and bone health. Sunlight exposure, fatty fish, and vitamin D supplements can help maintain optimal levels.
  • Magnesium: Magnesium supports bone health, muscle function, and relaxation. It can also help reduce symptoms like sleep disturbances, mood swings, and muscle cramps. Good sources include nuts, seeds, whole grains (but avoid gluten), leafy greens, and magnesium supplementation.

Again, check with your healthcare provider to determine if supplementation or specific dietary adjustments would benefit you.

4. Laughter

Laughter plays a significant role in promoting well-being and managing the challenges of the menopausal transition. Why is laughter is important during this phase?

  • It boosts your immune system
  • It reduces stress
  • It relaxes tense muscles 
  • It lowers blood pressure
  • It increases tissue oxygenation
  • It enhances your mood
  • It relieves pain
  • It creates stronger social bonds
  • It benefits your nervous and endocrine (hormonal) systems

Incorporating laughter into your daily life can be as simple as watching a comedy, spending time with loved ones who make you laugh, or engaging in activities that bring you joy. So, embrace that humor that’s bubbling inside, and create moments of levity - alighter heart and a positive mindset can benefit you in so many ways! 

5. Sleep

Sleep is mission-critical in maintaining overall health and well-being, especially during the menopausal transition. Optimal is around 8 hours, give or take. I track my sleep cycles with my favorite biotracker, the Oura Ring, which gives me immediate and super-detailed information about the quality of my sleep. Here are some key reasons why sleep is important during this phase: 

  • Quality sleep supports hormonal balance and helps minimize symptoms such as hot flashes, night sweats, mood swings, and irritability. 
  • Adequate sleep contributes to increased energy levels and daytime vitality.
  • Sleep has a significant impact on mood regulation.
  • Restorative sleep supports optimal cognitive function, enabling better focus, mental clarity, and memory retention.
  • Sleep is crucial for maintaining physical health and preventing chronic conditions.

To prioritize sleep during the menopausal transition, establish a regular sleep routine, create a sleep-friendly environment, manage stress, practice relaxation techniques, and talk with your care provider if you experience persistent sleep disturbances. 

6. Mind-Body Connection

Your mind-body connection is HUGE during the menopausal transition for managing symptoms and promoting emotional well-being By reducing stress levels and regulating emotions, you can alleviate the intensity and frequency of symptoms like hot flashes and mood swings. Additionally, the mind-body connection offers techniques such as mindfulness and relaxation exercises, which help manage stress and restore balance.

Developing body awareness and self-care practices are important during and after perimenopause. By being attuned to your body, you can make informed decisions about nutrition and exercise and seek appropriate support. Engaging in self-care activities and seeking emotional support fosters resilience, self-compassion, and empowerment. And don’t we all want to be empowered? I say YES!!! That’s what it’s all about! 

Do you want to unlock your full potential, become a master of your incredible body and mind, and navigate your menopausal journey like a BOSS? Check out our Transformative Coaching Program, my signature coached body + mind transformation program. Because it’s all connected.  

Create Resilience During and after Perimenopause

Perimenopause is a natural and transformative phase that you CAN approach with grace and empowerment. You can navigate this journey with resilience and positivity by harnessing the power of your mind, mastering your body, and equipping yourself with valuable strategies.

If you want personalized guidance to help you navigate your way towards superwomen potential, I invite you to join my dynamic Transformation Coaching Program. My goal with this program is to help you strategically realign your health, life goals, and mission, so that you may catapult into the best years of your life! How can one say no to that?!?

Don’t let the menopausal transition hold you back. Create resilience and Embrace the opportunity for growth and hop on a complimentary strategy call with me; let’s see if the Transformation Coaching program is what you’ve been needing! 


1. "Defining the menopausal transition -" 19 Dec. 2005, Accessed 5 Jun. 2023.

2. "The menopause transition and women's health at midlife - NCBI." Accessed 5 Jun. 2023.

3. "Physiology, Adrenal Gland - StatPearls - NCBI Bookshelf." 1 May. 2023, Accessed 5 Jun. 2023.

4. "The role of calcium in peri- and postmenopausal women - PubMed." Accessed 5 Jun. 2023.

5. "Vitamin D levels and menopause-related symptoms - PMC - NCBI." 23 Feb. 2016, Accessed 5 Jun. 2023.

6. "Effect of magnesium supplementation on women's health and well ...." Accessed 5 Jun. 2023.

7. "The Laughter Prescription - PMC - NCBI." Accessed 5 Jun. 2023.

8. "Sleep and sleep disorders in the menopausal transition - PMC - NCBI." Accessed 5 Jun. 2023.


Chronological vs. Biological Aging: What’s the Difference and Why It Matters

The Role Of DNA Methylation In Aging & Longevity

Many people connect the idea of aging with pain, sickness, and disease.

But it doesn’t have to be that way.

In fact, an increasing number of our patients are looking for ways to slow down the effects of aging and increase their longevity. Or, more simply put, they are exploring ways to increase their “healthspan.” 

Thanks to ongoing scientific advances, we now have very effective ways to monitor the speed at which our bodies are aging and how things like diet, exercise, and lifestyle can turn back the hands of time. 

Chronological vs. Biological Aging

If you’re interested in extending your healthspan and reducing your risk of disease and premature death, it’s essential to start by understanding the difference between your chronological and biological age. 

Chronological age is the number of years that you have been alive. And as much as we might want that number to change, it is unchangeable. Your chronological age is also your primary risk factor for many chronic diseases, mortality, and decreases in bodily functions, such as hearing, eyesight, and memory.

Biological age, on the other hand, is a numerical assessment of the level of damage and loss of function that your cells, tissues, and organs have acquired. Ultimately, this damage will determine your risk for disease and your ability to live a long and healthy life.

Why Is Your Biological Age Important?

Your biological age is an indicator of how your body is aging and how your current dietary and other lifestyle habits, toxic exposures, stress, and other variables are impacting your health over time.1

Even though you can’t do anything about the number of years you’ve lived on this planet, you can influence your biological age. This means you can reduce the damage to your cells and improve your biological age by making lifestyle and other changes over time.

How Is Biological Age Calculated?

Research has provided several different biological age calculators using your chronological age and specific blood test results. Dr. Steven Horvath and his team developed one of the most well-researched biological age calculators, the epigenetic clock.2

At the core of Dr. Horvath’s research and the research behind the other biological age calculators is the theory that changes in your genetic material are the key component in measuring biological age, and that by measuring these changes, we can assess how our health interventions impact our aging.  

Understanding the science of epigenetics is essential to fully appreciate how biological aging calculations work.3

What Is Epigenetics?

Epigenetics is the study of how our environment and behaviors impact how our genes work. 

Epigenetics looks at the biochemical layer on top of our DNA, which helps regulate how the body uses our genetic material4. In other words, depending on the epigenetic patterns on a particular gene, that gene may be “turned on” for use by the body or “turned off” and not used by the body. 5

For example, as we age, we want to turn on genes that fight cancer or other diseases and turn off (or turn down) those that promote inflammation. Unfortunately, this is the opposite of what typically happens as our chronological age increases. But by understanding how epigenetic changes affect which genes are turned “on” or “off,” we can connect how our environment and behavior impact our genes. 

DNA Methylation & Aging

The most prominent and well-researched epigenetic mechanism is DNA methylation.

Although methylation is a simple biochemical process – it’s the transfer of one carbon atom and three hydrogen atoms from one substance to another – it significantly impacts many biochemical reactions in the body5. Methylation helps regulate the activity of the cardiovascular, neurological, reproductive, and detoxification systems, including those related to:6

  • DNA production
  • Estrogen metabolism
  • Neurotransmitter production
  • Detoxification
  • Liver health
  • Cellular energy
  • Fat metabolism
  • Eye health
  • Histamine metabolism    

What all of this is telling us, is that your epigenetics change as you age and that these changes can impact your health in a variety of ways, including your susceptibility to infections and certain types of cancers.  7,8

Why Is DNA Methylation Important For Aging?

Simply put, methylation decreases with age and disrupts cellular function so that cells can no longer efficiently do their jobs. This cellular decline in efficiency is believed to be the underlying cause of aging signs, including changes in skin tone and texture, the appearance of wrinkles, changes in hair color, increased joint pain, and so on.9

How To Improve Your Biological Age

One of the most exciting things about epigenetics research and DNA methylation is that epigenetic patterns are modifiable, and methylation sites appear to adjust rapidly to environmental inputs. So, once you know your biological age, you can identify options to potentially lower your biological age, including:

Diet: Biological aging nutrition research suggests that a nutrient-dense diet high in fruits, vegetables, lean protein, and whole grains can lower your biological age10. In addition, I always recommend that my patients limit their intake of sugar, alcohol, and “chemical foods” (aka. processed, packaged foods).

Exercise: Research into biological aging has identified a connection between excessive activity levels and lower biological age; however, not all studies agree that increased exercise has as much impact.11,12 There seems to be a healthy amount of exercise that is most effective for reducing biological age - not too little and not too much. Focus on aiming for 30 minutes of activity 5 days a week.

Stress: Biological age appears to increase with both physical and psychological stress., Incorporating ways to manage and mitigate stress13,14, including mindfulness meditation, can significantly impact your biological age.

Sleep Habits: If you’re struggling to get good quality sleep, it may negatively impact your health and longevity and increase your biological age.  Quality sleep is vital to your health, and if you get improved deep sleep, in particular, it can positively impact your biological age15. It’s during deep sleep that our bodies restore, revitalize, and repair damaged cells and tissues.

Physical Environment: Environmental toxins found in food, personal care items, air, soil, water, and dirty electricity present a real threat to your biological age. You can reduce your biological age by avoiding or reducing your exposure to common environmental toxins.16

Uncover Your Biological Age & Improve Your Longevity

Calculating your biological age and understanding your DNA methylation processes give you a powerful snapshot of your current health and what steps you can take to turn back your bio clock.

Are you interested in reversing your biological age, extending your healthspan, and reducing your disease risk? Experience Reboot Center’s innovative Empowered Wellness approach. Schedule a complimentary health strategy session today.


  1. "First hint that body's 'biological age' can be reversed - Nature." 5 Sep. 2019, Accessed 15 Dec. 2022.
  2. "DNA methylation-based biomarkers and the epigenetic clock theory ...." Accessed 15 Dec. 2022.
  3. "What is Epigenetics? - CDC." Accessed 15 Dec. 2022.
  4. "The epigenetics of aging: What the body's hands of time tell us." 26 Mar. 2021, Accessed 15 Dec. 2022.
  5. "The Role of DNA Methylation in Aging, Rejuvenation, and ... - NCBI." Accessed 15 Dec. 2022.
  6. "DNA Methylation and Its Basic Function - PMC - NCBI." Accessed 15 Dec. 2022.
  7. "Mycobacterium tuberculosis Infection Induces HDAC1-Mediated ...." 2 Dec. 2015, Accessed 15 Dec. 2022.
  8. "Blood-based DNA methylation as biomarker for breast cancer." 14 Nov. 2016, Accessed 15 Dec. 2022.
  9. "Epigenetic factors in aging and longevity - PubMed - NIH." Accessed 15 Dec. 2022.
  10. "Biological Age Is Associated with the Active Use of Nutrition Data." Accessed 15 Dec. 2022.
  11. "Deep learning for biological age estimation - Oxford Academic." Accessed 15 Dec. 2022.
  12. "Leisure-time physical activity and DNA methylation age—a twin study." 19 Jan. 2019, Accessed 15 Dec. 2022.
  13. "Psychological and biological resilience modulates the effects of ...." 27 Nov. 2021, Accessed 15 Dec. 2022.
  14. "The Link between Chronic Stress and Accelerated Aging - PMC - NCBI." 7 Jul. 2020, Accessed 15 Dec. 2022.
  15. "Role of sleep quality in the acceleration of biological aging and its ...." 14 Apr. 2022, Accessed 15 Dec. 2022.
  16. "Dna Repair: As Influenced by Age, Nutrition, and Exposure to Toxic ...." Accessed 15 Dec. 2022.

blood tests

9 Essential Blood Tests for Longevity

What Longevity Blood Work Tells Us and Why It’s Important


Have you ever imagined living to be 100? 

What about 150 or even 200?

What about living to those advanced ages and being healthy?

These thoughts of longevity seem nearly impossible.

But scientific research tells us that our seemingly impossible longevity goals may be closer than ever. And that to make healthy longevity a reality, the best way to start is by gaining insightful information about our bodies. 

So, there is no better place to start than with particular biomarkers, in order to understand where you are in the aging process and fine-tune your longevity health journey. 

How do blood tests fit into my longevity goals?

Many of us believe that we’re predestined to have whatever diseases or lifespan our parents had. But thanks to epigenetics, the study of the environmental factors that turn on and off our genetic expressions, we now understand that this simply isn’t true. 

Research tells us that our daily lifestyle choices determine more than 90% of our state of health, not genetics.1 In other words, the foods you eat, the supplements you take, your exposure to various toxins, your stress level, and exercise and sleep patterns can all help eclipse your genetic predispositions. 

So while this is exciting news, how do blood tests fit into all of this? 

Blood tests are traditionally used to diagnose diseases and monitor their status. But blood work can be even more powerful when used to manage your health proactively. Blood tests can help you understand your molecular signs of health, commonly referred to as your blood biomarkers. These biomarkers can help you determine the most effective adjustments to your diet, lifestyle, exercise, and more.

Essential Blood Tests for Longevity

The first step on your longevity health journey is knowing which biomarkers offer the most information regarding your health status. I recommend the following nine tests, which include hormonal, cardiovascular, immune, inflammatory, and other markers, to establish a baseline health status and to repeat them at least every six months, especially when you’re on a mission to reverse chronic disease and/or your biological age (I’ll go more into this concept in a later article). 

1. High-Sensitivity C-Reactive Protein (hs-CRP)

C-reactive protein, produced by the liver, is an indicator of inflammation in the body. And inflammation is one of the key mechanisms associated with many aging-related diseases, such as cancer, atherosclerosis, hypertension, diabetes mellitus, ischemic heart disease, liver cirrhosis, Alzheimer’s disease, and other dementias and chronic diseases.2

The high-sensitivity CRP test is more sensitive than the typical CRP test because it can detect very slight variations of CRP.

Unmanaged, chronic inflammation can damage your arteries, organs, and joints and is a powerful predictor of degenerative diseases3 , including

  • Cardiovascular disease
  • Diabetes
  • Hypertension
  • Depression
  • Cancer

2. Apolipoprotein B (ApoB) 

Apolipoprotein B is the primary protein in low-density lipoprotein (LDL) cholesterol, commonly referred to as “bad” cholesterol because it can damage the heart and blood vessels.

The ApoB marker measures the amount of this protein on the surface of cholesterol and helps indicate your risk level for cardiovascular disease. High ApoB levels are strongly correlated with an increased risk of certain cancers, Alzheimer’s disease, heart disease, and memory decline.4

3. Complete Blood Count with Differential (CBC)

A complete blood count (CBC) measures the levels of each component that make up your blood, including white blood cells, red blood cells, and platelets. This test also details the levels of the red and white blood cell subcomponents, including hemoglobin, hematocrit, lymphocytes, and neutrophils.  

You can extract a great deal of information from a CBC; however, the following may be the most beneficial aging biomarkers:

  • White Blood Cells (WBCs). WBCs help the body protect against infection by traveling through the bloodstream and attacking bacteria, viruses, or germs. An elevated WBC count can help detect autoimmune conditions, infection, and other blood disorders, whereas a low count can indicate immune deficiencies and chronic infection5. Specifically, a low lymphocyte count is associated with an increased risk of death from cancer, respiratory disease, infections, cardiovascular disease, and other causes6. The WBC count generally decreases with age, leading to a declined immune response, as well as the red blood cell (RBC count), which can lead to anemia.7

  • Mean Platelet Value (MPV). MPV tests measure the size of your platelets, indicating how your bone marrow is functioning. An MPV test can help identify cardiovascular disease, autoimmune conditions, nutrient deficiencies, and other chronic conditions.8


DHEA, also commonly referred to as “the anti-aging hormone,” is derived from cholesterol and metalized primarily to testosterone and estrogen in the adrenals, ovaries, and testes. DHEA is key in regulating your heart rate, blood pressure, brain function, and other body systems. DHEA enhances bone density by being involved in bone remineralization, which reduces fracture risk. It is involved in the activation of the immune mechanisms, impacting immune function and modulating inflammation. DHEA supports heart health and has been found to reduce the propensity toward metabolic syndrome, diabetes, and obesity. It improves quality of life, bolsters sexual arousal, and improves skin elasticity9. DHEA typically peaks in our 20s and decreases as we age, impacting immune function, wound healing, bone density, mood, and other symptoms and diseases of aging. 

DHEA-S, the sulfated form of DHEA, is a better biomarker than DHEA because of its reduced diurnal (day-night) variations and therefore is more predictive of long-term adrenal resilience. DHEA-S  also plays a significant role in neurotransmitter synthesis and the health of neurons. These neuroprotective effects are vital in preserving our memory as we age. 

5. Triglycerides

After you eat, your body converts excess calories into triglycerides and stores them in your fat cells to be used for energy later. Triglycerides are an essential energy source for the body, but varying levels can indicate how well your body is managing sugar, absorbing fats, and digesting your foods10. In one study, elevated blood triglyceride levels were associated with a higher risk of heart disease and all-cause mortality, and the risk of all-cause mortality was found to be lowest with a triglyceride level of approximately 135 mg/dL.11

6. Cortisol

Cortisol is a hormone produced and released from the adrenal glands that helps regulate numerous bodily functions, including:12

  • Managing your stress response
  • Controlling your metabolism
  • Suppressing inflammation
  • Regulating blood sugar, and
  • Controlling your sleep-wake cycle 

Optimal cortisol daily cycling involves a peak in circulating cortisol around 30-45 minutes after waking and a lull in cortisol levels around midnight. Chronic stress, untamed inflammation, shift work, and diabetes can throw off this natural cycling, which can lead to daytime fatigue, insomnia, poor resilience, and….accelerated aging.13

7. Hemoglobin A1c (HbA1c)

HbA1c measures your average blood sugar level over the previous two to three months and is commonly used to diagnose and manage diabetes and prediabetes. The HbA1c test can help people with diabetes maintain optimal glucose levels14.

Even in non-diabetics, there appears to be a steady increase in HbA1c levels with age. Research has demonstrated that “tightness of glycemic control has a significant impact on the biological aging process;” moreover, people with type 2 diabetes appear to have a significantly accelerated aging process compared to non-diabetics15.

8. Fasting Glucose

Fasting glucose measures the amount of sugar in your blood when you haven’t eaten for 8 or more hours. In fact, fasting glucose is so important that I consider it the fifth vital sign. Fasting glucose can identify pre-diabetes and diabetes, is a strong indicator of metabolic health,16,17 and has been directly correlated with increased biological age (aka. functional age).18

9. GGT

Gamma-glutamyl transferase (GGT) is an enzyme primarily produced by the liver and is known as a sensitive indicator of liver and biliary disease and damage19. However, it is much more than a liver enzyme. Elevated GGT is associated with an increased risk of many conditions, including cardiovascular disease, stroke, metabolic syndrome, insulin resistance, diabetes, obesity, hypertension, fatty liver, and all-cause mortality20.

This is at least partly believed to be due to its correlation with low levels of glutathione, a master antioxidant in the body. GGT's primary function is to increase glutathione levels in the body to combat inflammation, toxic exposure, and oxidative stress.21

Why should I get bloodwork done if I am healthy?

Getting bloodwork done, even when you are healthy, helps you to stay healthy!

Regular blood work helps establish a baseline for your body's appearance when functioning well, at least subjectively. With optimized data analysis, you can quickly identify subtle changes that might occur under the surface. This way, you can proactively adjust your diet, lifestyle, and supplementation well before potential disease onset, then repeat testing every 6-12 months to track your progress objectively. 

What information can I get from regular biomarker testing?

Regular testing of predictive biomarkers helps determine:

  • Your optimal diet
  • Your optimized supplement protocol
  • Toxic exposure(s)
  • How your lifestyle choices, such as exercise, fasting, meditation, and sleep rhythms, are impacting your overall health.

But most importantly, regular biomarker testing allows you to take control and responsibility for your health and longevity.

How often should I get longevity bloodwork done?

At a minimum, I recommend biomarker testing every six months. Regular testing allows you to make micro-adjustments continually rather than every 5 or 10 years. More frequent testing can also give you more data points, which can help inform better decisions moving forward and ahead of the typical aging trend.

Start Your Longevity Health Journey Today

Are you ready to turn your fantasies of living a long and healthy life into reality?

At Reboot Center, I aim to give you the tools you need to empower wellness by assessing your unique health status and developing a tailored wellness plan.

Begin experiencing our innovative approach to empowered wellness and d optimized longevity by scheduling a complimentary health strategy session today.



"a population-based study of 2872 Danish twin pairs born 1870-1900." Accessed 21 Nov. 2022.

The baseline levels and risk factors for high-sensitive C-reactive protein in Chinese healthy population

"A cross-sectional study on serum high-sensitivity C-reactive protein ...." Accessed 21 Nov. 2022. Accessed 24 Nov. 2022. 

"The White Blood Cell and Differential Count - Clinical Methods - NCBI." Accessed 21 Nov. 2022. Accessed 26 Nov. 2022. Accessed 26 Nov. 2022.

"Mean Platelet Volume (MPV): New Perspectives for an Old Marker in ...." Accessed 21 Nov. 2022. Accessed 26 Nov. 2022.

"High Blood Triglycerides | NHLBI, NIH." 7 Apr. 2022, Accessed 21 Nov. 2022. Accessed 26 Nov. 2022.

"Physiology, Cortisol - StatPearls - NCBI Bookshelf." 29 Aug. 2022, Accessed 21 Nov. 2022.,-but-resilience-slows-it-down). Accessed 26 Nov. 2022.

"Significance of HbA1c Test in Diagnosis and Prognosis of Diabetic ...." Accessed 21 Nov. 2022. Accessed 26 Nov. 2022.

"Normal Fasting Plasma Glucose and Risk of Type 2 Diabetes ...." 1 Jun. 2008, Accessed 21 Nov. 2022. Accessed 26 Nov. 2022. Accessed 26 Nov. 2022.

"Gamma-Glutamyltransferase: A Predictive Biomarker of Cellular ...." 12 Oct. 2015, Accessed 21 Nov. 2022. Accessed 26 Nov. 2022.

Bradley, Ryan et al. “Associations between total serum GGT activity and metabolic risk: MESA.” Biomarkers in medicine vol. 7,5 (2013): 709-21. doi:10.2217/bmm.13.71.

Woman holding vintage alarm clock

This Gift of Time

And so, we find ourselves in the throes of a global pandemic. Over these past few weeks, due to one miniscule virus, the landscape of the world around us has changed in unprecedented ways, and life as we know it has become strange and confusing to navigate.

Where do we go from here?...


But in the midst of this upside-down world, there is a hidden gift. It has tremendous potential. And offers an incredible opportunity.


There is no better time than NOW to focus on deep healing, to becoming centered, grounded, and explorative. Now is the time to understand and strengthen those parts of you that need extra love and attention. Now is the time to gently move towards the most physically apt, mentally sharp, and emotionally level version of you.

Quoting Nike, "Just Do It!"

So....Relax your brain. Loosen your jaw, neck and shoulder muscles. Close your eyes. Take a long, slow, deep breath. And exhale.


Have you ever...

  • been curious about a permanent, non-drug solution to completely overcoming your seasonal allergies?
  • wondered about that incessant stomach pain?
  • wondered if your 'irreversible' autoimmune thyroid condition is truly irreversible?
  • wondered about that nagging lab abnormality that keeps coming up on your blood tests?
  • been curious about why you wake up exhausted after twelve hours of solid sleep?
  • been concerned about your daily need of acid blockers, antihistamines, or stool softeners?

I tell my patients that in fact your body has all of the answers. It already knows why it's unwell, and what it needs to be perfectly content. It's just a matter of tapping into that deep knowledge bank.

Do you want to get from YOU in your current state of health to being on the other side of the chasm - ie. YOU in that excellent, 'my cup runneth over' state of health?

It could be that:

  • seasonal allergies are perhaps just an overactive immune response. The question is, why would your immune response be overactive? That is, in my opinion, what ought to be investigated and remedied.
  • that stomach pain may be a response to a long-standing mono-diet, or a lack of proper gut flora balance, or antibiotic overuse. It could even be due to a nervous system that's stuck in "fight or flight" aka. sympathetic mode - the gut functions best in "rest and digest" aka. parasympathetic mode.
  • just because you have a diagnosis of rheumatoid arthritis or lupus doesn't mean that you have to be on prednisone or methotrexate forevermore.

The job of the astute clinician is to:

  1. identify and remove the triggers egging on the condition and/or symptoms (such as daily consumption of the wrong foods)
  2. identify deficiencies and ensure optimal levels of nutrients and such (including a deficiency of emotional nourishment)
  3. identify toxicities and avoid/remove these from the body (including toxic drugs, toxic relationships, chronic stressors)

There may be other additional elements that weigh into the diagnostic mix, such as genetics, lifestyle factors, and history of trauma and surgeries. Regardless, I believe that you have every right to connect with a physician who will put their detective hat on for you, and who will take the time to dedicate themselves to digging deeper into your unique health situation, so that your health may finally rise higher than half-mast.

If you want to fly at full mast with your body and mind, you can now partner with a Reboot Center provider without needing to leave your sofa. Imagine that! All you need is an internet connection and access to a desktop, laptop, smart phone or tablet. Easy peasy.

Go for it and email or call us for a new or established patient virtual telehealth appointment.

As the coronavirus pandemic has kept an increasing number of people at home, I have seen more and more patients via telehealth. I do have to say that even though I miss seeing my patients in person, I feel (dare I say) almost more in tune with their healing journeys with these online visits. I wonder if this may be due to the increased passion and dedication by individuals to improve their organ and systemic health given the impact of COVID-19. But whatever the reason, I am so encouraged that people are taking the time and redirecting the course of their health and becoming truly WELL through healthier eating, selective testing, and partnering with me in the formulation of solid treatment plans, all the while focusing on their short-term and long-range health and life goals.

I feel so privileged to partake in your healing journeys. Thank you!

And remember....

Just Do it!

core exercises

Reboot Your Core [Functional Movement Group]

It's that time of year where we're thinking of getting back into shape again.

But...before you begin to build lean muscle through exercise, it is important to make sure key core muscles are balanced, mobile and strong. If they are not, everyone from body builders to those who are more sedentary are predisposed to disk herniations or muscle and ligament injuries.

You cannot build function on dysfunction.

FMS (Functional Movement Systems) is a method of personal training that addresses this common problem. In this group, we will learn self-myofascial release, stretching and strengthening. This will improve your mobility and core strength. With a more “functional” frame, you may move into more resistance or weight training with better safety. We will also discuss our progress and set personal goals.

Reboot Your Core will take place at Reboot Center on the following Saturdays @ 9:30AM: 

March 9th: Feet & Legs

  • Self-myofascial release through rolling and stretching feet, calves, IT bands, and quads

March 23: Pelvic Stabilization

  • Assess and strengthen pelvic floor
  • Assess and correct abdominal and psoas muscle imbalances

April 6: Correcting "Dead-Butt Syndrome"

  • Release and stretch piriformis
  • Assess and strengthen gluteal muscles

April 20: Back & Upper Extremities

  • Release and stretch erectors, pecs, rhomboids and traps
  • Stabilize back and shoulders through resistance

To register, call (360) 331-2464 to reserve your spot. Limited space is available.


Preparing for your first group visit:

Participants who are established Reboot Center patients: One-on-one assessments with Dr. Dana are encouraged prior to March 9th so that she can send you an individualized workout schedule after each group.

Participants who are not established Reboot Center patients: A prerequisite to participation in the group is a one-on-one assessment with Dr. Dana prior to March 9th. This visit allows Dr. Dana to determine an appropriate workout schedule for you following each group visit.

The equipment list will be provided to you prior to the first visit. For details, please e-mail Dr. Dana.

About the facilitator:

Dr. Ruth Dana, ND learned about FMS through her active participation in Sports Medicine Club at Bastyr University. After a roller skating injury, she worked closely with an expert in the field, applying this method to her exercise routine daily to get back to enjoying her favorite sport with greater safety. She is passionate about sharing FMS with those who are in pain or wish to build lean muscle safely.


Billing logistics:

Pre-pay (non-insurance): $180

Insurance: For those with insurance that covers visits with Dr. Dana, standard office visit co-pays apply, and visit charges will be billed to insurance. 

Questions? Contact Dr. Dana.


Love your Heart

February is National Heart Month, so there’s no better time to give some love to the ticker! Cardiovascular health is essential to overall well-being. The following suggestions are all ways to manage risks associated with cardiovascular disease. The risks include high blood pressure, high blood lipids, high blood sugar, being overweight, and inflammatory diet/lifestyle.


Diet and Exercise:

Maintaining a good diet and regular exercise should be part of any heart health plan. Following diets like the mediterranean diet which focus on fruits, veggies, whole grains, and heart healthy fats/oils such as nuts, seeds, fish, avocado, and olive oil can significantly reduce the risk of heart disease1. When it comes to physical activity regular moderate to high intensity exercise that gets your heart rate up to target is best2. See my previous post for more on finding out how to accomplish your exercise goals.


Stress and Emotions:

Stress and emotions are also a important factor in managing heart disease3. Reducing stress/anger and having love in your life should not be overlooked. Having your salivary cortisol measured can provide a window into how well stress is being managed. Then a plan can be created to improve your stress response. Addressing mental health concerns such as depression and anxiety is an important piece as well.


Cardiovascular Tests:

In addition to basic metabolic and lipid blood tests Reboot offers advanced cardiovascular health tests. A NMR Lipoprofile test is one such test that not only measures your “good” and “bad” cholesterol but also reports cholesterol particle and size, which gives more specific information about heart health. In addition to this, the test evaluates insulin resistance or high blood sugar. Keeping your blood sugar well controlled is essential to prevent damage to blood vessels, which can lead to heart disease. Another test often overlooked but worth considering is high sensitivity C-reactive protein or hsCRP. This test is a general marker for inflammation in the body and is often elevated with heart disease. Think of inflammation as the match that starts the fire of heart disease.


Naturopathic Treatment: a plethora of options!

Naturopathic integrative medicine offers a wealth of nutritional, herbal, and homeopathic support to address all of these risk factors, without pharmaceuticals. There are far too many wonderful ways to support the cardiovascular system to mention here, and treatment is always customized to you as an individual.


To become a Reboot Center patient, click here.



  1. De Lorgeril M, Renaud S, Mamelle N, et al. Mediterranean alpha-linolenic acid-rich diet in secondary prevention of coronary heart disease. Lancet. 1994;343(8911):1454-9.
  2. Tanasescu M, Leitzmann MF, Rimm EB, Willett WC, Stampfer MJ, Hu FB. Exercise type and intensity in relation to coronary heart disease in men. JAMA. 2002;288(16):1994-2000.
  3. Smith GD, Ben-shlomo Y, Beswick A, Yarnell J, Lightman S, Elwood P. Cortisol, testosterone, and coronary heart disease: prospective evidence from the Caerphilly study. Circulation. 2005;112(3):332-40.