This is a plan that I personally designed for members of The Men’s Clinic. It is specifically designed to improve body composition, blood pressure, insulin resistance, and inflammatory markers. If you are interested in improving your health, this is a good place to start.
1. Body composition analysis to start program and then monthly x 3. Blood pressure to start program and then monthly x 3………these are done in our clinic.
2. Inflammatory lab panel to start the program and again at 90 day completion. Special price of $75 for lab panel to those enrolling in the program.
** Inflammation is at the core of aging and disease. Inflammation generally increases as we age. It must be controlled if we are to remain healthy. We want “optimum” inflammatory lab results, not simply “normal” results.
3. Gut microbiome: Probiotic each morning (order Seed Probiotic from Amazon), Greens by Perfect Amino (available in Men’s Clinic)
** The bacteria that live in our intestines govern our health. A healthy gut microbiome is absolutely foundational to health. We must keep our gut microbiome healthy for it to keep us healthy. The probiotic (Seed) is the bacteria themselves……the food for the bacteria is the Greens by Perfect Amino.
4. Supplements: Armra Colostrum (order from Amazon)…….colostrum has fantastic health benefits…….it strengthens our immune system, decreases inflammation, and improves our gut microbiome. There are many brands of colostrum, Armra is among the very best. I put 2 scoops in my mouth and wash it down with water……tastes like powdered milk.
Berberine 500mg twice daily…….improves insulin sensitivity, fosters weight loss, strengthens gut microbiome………available in our pharmacy.
Apple Cider vinegar gummies take 2 each morning……improves insulin sensitivity, fosters weight loss, helps with gastric reflux…..available in our pharmacy.
Relief by Body Health….lowers inflammation……available in The Men’s Clinic.
Perfect Aminos…….help to build muscle…….have little to no calories so does not break a fast……take 5 tablets first thing in the morning and 5 right after lifting weights…….available in The Men’s Clinic.
** This supplement regimen targets belly fat, inflammation, insulin resistance (belly fat), and helps build muscle.
5. 1/2 shot glass of extra virgin olive oil each night…..just pour it and drink it straight. It must be extra virgin olive oil contained in a glass bottle. This is an excellent extra virgin olive oil that can be ordered from Amazon.
** Extra virgin olive oil is anti-inflammatory, helps improve insulin resistance, lowers blood pressure, is high in antioxidants, and lowers cholesterol.
6. Drink 2 liters of water per day…..start with 500cc first thing in the morning. Drink water with all meals….no sweet tea and no sugary drinks of any kind. Essentia is a good bottled water brand .
7. Intermittent fasting M-F. Start eating at noon and finish by 8 pm…….nothing but water, black coffee, and unsweetened tea otherwise……..drink only water with meals……take the weekend off and eat however you like.
** Intermittent fasting improves insulin resistance, lowers inflammation, and aids in weight loss.
8. Resistance training (weight lifting) at least 3 days per week for 1 hour………upper body 1 day, lower body 1 day, then full body 1 day.
** Weight lifting improves muscularity which increases basal metabolic rate, improves insulin resistance, and decreases belly fat. Muscle is metabolic currency…….it will help keep you healthy throughout your life.
9. Sleep 7-8 hours per night.
If sleep is difficult, ask about adding Sermorelin to your regimen……other helpful things:
Magnesium glycinate 400 mg at bedtime, Melatonin 5mg slow release at bedtime, no caffeine of any type after 1pm……we become more sensitive to the sleep disruptive effect of caffeine as we age.
** Nothing improves and sustains health more than restful sleep.
After 90 days, we want to see a marked improvement in inflammatory markers, body composition, blood pressure, belly fat, and insulin resistance.
The only costs associated with the program are for the inflammatory lab panels ($75 x 2), the recommended supplements, the olive oil, , and the Essentia water.
All supplements available in The Men’s Clinic are discounted as a benefit of membership in the clinic.
Available in our pharmacy:
Apple Cider Vinegar: improve insulin resistance
Berberine: improve insulin resistance, gut microbiome
Available in The Men’s Clinic
Greens: gut microbiome
Perfect Aminos: muscle
Relief: decrease inflammation
Order from Amazon:
Armra colostrum: gut microbiome, strengthen immune system, decrease inflammation
Extra Virgin Olive Oil: decrease inflammation, gut microbiome, decrease blood pressure
Essentia Water
I personally take everything I listed above. You have to make taking these supplements part of your daily routine…….consistency is the key. We make big changes in our lives by doing small things consistently. - Dr. Manning
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