While menopause is a surety for women, it will not affect all women the same way. For some, it is merely a blip on the radar. For most, however, this major hormonal milestone comes with some uncomfortable symptoms that can disrupt your physical and emotional wellbeing.

The extremely personal nature of how menopause is experienced means that each woman needs a personalized approach to coping. For many, hormone replacement therapy—widely considered the most effective treatment for menopause symptoms—is the best place to start.

In recent years, much attention and research have focused on finding safer approaches to menopause treatment and ensuring the benefits outweigh the risks. “Individualization, dose minimization, and early start of therapy” are KEY COMPONENTS of these approaches, and the use of bioidentical hormone replacement therapy (BHRT)—plant-based hormones designed to match your own—has grown tremendously as a result. By exploring the benefits of bioidentical hormone replacement therapy, you can make more informed decisions about your journey through menopause.


As women approach MENOPAUSE, declining estrogen and progesterone levels cause a variety of symptoms throughout the body. They include:

  • Vasomotor symptoms: Hot flashes, night sweats, and heart palpitations are some of the most characteristic signs of menopause.
  • Urogenital changes: Vaginal dryness, pain during sex, and urinary incontinence are common amongst menopausal women.
  • Emotional symptoms: Irritability, loss of concentration, memory lapses, depression, and mood swings can arise during this transitional time. Women with existing mood disorders may find that their symptoms intensify or that new symptoms emerge, while others see their symptoms drop in severity.
  • Metabolic shifts: Fatigue, weight gain, and changes in body composition may occur as a result of slowing metabolism.

While approximately 80% of women experience some menopausal symptoms, an ESTIMATED 20% of those will notice severe symptoms that can significantly affect quality of life. These discomforts may occur for only a short time, or they may last for years.

Unlike a reactive, piecemeal approach to treating menopause symptoms, BIOIDENTICAL HORMONE REPLACEMENT THERAPY gets to the root of the issue: hormones. Made from vegetable products, bioidentical hormones are engineered to replicate the chemical and molecular structure of your body’s natural hormones. By restoring your hormone levels according to your specific needs, BHRT may help to minimize or even eliminate symptoms rather than simply covering them up.




Unlike some synthetic hormone treatments that rely on animal products, bioidentical hormones are created from plants. This sustainable and ethical process ensures that no animals are harmed in the production of bioidentical hormone replacement therapy.


Hormones act as a key, unlocking various actions in target tissues as they attach to specific hormone receptors. Since bioidentical hormones are engineered to match the chemical and molecular structure of endogenous human hormones, they provide a good fit with the corresponding receptors.


The complexity of human hormones means that thorough diagnostic testing is necessary to fully understand your needs. A practitioner specializing in BHRT will typically order comprehensive laboratory tests before developing a treatment plan tailored to your unique hormonal landscape.


Custom-compounded bioidentical hormone replacement therapy is formulated according to your doctor’s exact specifications, which means you aren’t limited to a small range of standardized doses. This personalization facilitates the use of smaller, more targeted doses that may minimize the risk of side effects while ensuring efficacy.


Hormone treatments taken orally must be broken down as they are absorbed in the GI tract and processed through the liver. To deliver replacement hormones in small, controlled doses over an extended period of time, many practitioners have embraced the use of delivery methods that bypass the digestive system. These include transdermal (applied to the skin), subcutaneous (implanted under the skin), and transvaginal (absorbed through the vagina) modes of administration. Being able to choose from a variety of delivery methods means you can find one that fits your lifestyle and your preferences. They may also be a SAFER ALTERNATIVE to oral doses.

Today, one of the most innovative delivery methods is HORMONE PELLETS. Inserted just below the skin every 120 days in your practitioner’s office, these tiny implants simulate the process by which your ovaries have delivered hormones in the past. As they gradually break down, the pellets release hormones at a steady and predictable rate. When produced by a reputable compounding pharmacy, you can be sure that your pellets were made with the utmost care and attention to safety, purity, and precision.


Ensuring that hormone therapy reaches therapeutic levels inside the body requires continued monitoring of both your hormone levels and your symptoms. Since bioidentical hormones are indistinguishable from your own hormones, follow-up testing provides an accurate picture of your functional levels.


While the immediately observable symptoms of menopause may call attention to declining hormone levels, this decline means there are other, less obvious, changes occurring below the surface. Menopause is associated with structural and functional changes that increase the risk of osteoporosis, cardiovascular disease, hypertension, and type 2 diabetes. Hormone therapy MAY OFFER PROTECTION against these serious health conditions.


If there is one thing most health care practitioners agree on, it’s that one protocol simply cannot meet the needs of every woman experiencing menopause. Any Hormone Therapy Strategy therefore, must include hormone types, dosages, and administration methods that make sense for you, taking into account your age, medical history, symptoms, and lifestyle.

As the benefits of bioidentical hormone replacement therapy become clearer and more women opt for long-term treatments, the advantages of pellet therapy are becoming particularly evident. If you and our hormone specialists decide that BHRT is a good option, this innovative method may help you achieve your treatment goals. By addressing your current symptoms and supporting long-term wellness, you can set yourself up for greater comfort and better health during menopause and for years to come.

The practitioners at Lifetime Health and Wellness in South Elgin are committed to offering personalized support for women experiencing menopause using the most advanced methods available today. Contact us at 847-717-3400 to schedule a consultation in South Elgin and learn more about the benefits of bioidentical hormone replacement therapy.


There is a hormone-related condition that can cause uncomfortable symptoms in women, one that often goes unmentioned: low testosterone.

Low testosterone, or low T for short, is a common problem among men, particularly as they age. But it is also a condition that affects many women—and not only in midlife. Women may experience low T at any point during their lifetime.

Taking a closer look at the top signs of low testosterone in women can help you consider whether low T lies behind your symptoms.


Testosterone is the most abundant biologically active sex hormone in women and is produced in the ovaries, adrenal glands, and throughout the body from precursors. Most women are aware of the importance of estrogen and progesterone, but fewer understand the impact testosterone has on female bodies. You will produce more testosterone in your lifetime then you will estrogen.

Adequate levels of testosterone are essential for women and contribute to both physical and mental health. Testosterone:

  • Promotes muscle and bone strength
  • Increases sex drive
  • Supports healthy energy levels and motivation

While circulating testosterone falls gradually with age, some women experience a greater decline that causes significant symptoms. This often occurs during perimenopause and continues into postmenopause.

Younger women may also develop low testosterone levels, particularly after pregnancy.

One STUDY on young women found that T levels were approximately 30% lower in mothers than in non-mothers, with the lowest levels occurring in mothers of infants. Although researchers do not know exactly why this happens, some suspect that the demands of caring for young children may disrupt hormonal health.


The signs of high testosterone levels in women may be easy to imagine: excess hair growth, acne, a deepening voice. The symptoms of low T, however, may not be as apparent:


The most common complaints associated with low testosterone in women include diminished sex drive, difficulty becoming aroused, difficulty achieving orgasm, and poor vaginal lubrication. Unfortunately, these symptoms are often misattributed to another condition, such as stress, depression, or perimenopause, preventing you from getting the help you need.


Muscle weakness can be a sign of low T and may be particularly noticeable for women who are athletic, have a regular exercise routine, or have highly physical jobs. In the long term, low testosterone will also affect bone mineral density, but this may not be evident until a fracture occurs.


Lack of energy is common when testosterone is low, as is a lack of motivation. These may be compounded by insomnia and other sleep disturbances.


Low testosterone may cause significant mood disturbances, including feelings of depression and irritability. You may also notice cognitive changes, such as problems with concentration and memory.


Testosterone replacement therapy (TRT) is considered to be the gold standard for treating low T in men. Many women are surprised to learn that is an option for them as well. In fact, a growing body of research suggests that TRT can have profound and widespread benefits for women struggling with low testosterone:

  • A small placebo-controlled STUDY found the premenopausal women with low T experienced significant improvement in psychological wellbeing and sexual function when treated with transdermal testosterone.
  • There is EVIDENCE that testosterone added to hormone therapy has benefits for sexual function in peri- and postmenopausal women. TRT has also BEEN FOUND effective in improving sexual function in postmenopausal women who were not receiving estrogen therapy.
  • 2010 STUDY found that subcutaneous testosterone pellet therapy provided relief of “somatic, psychological and urogenital” symptoms in premenopausal and postmenopausal women with testosterone deficiency.
  • 2014 STUDY found that short-term testosterone therapy (24 weeks) in postmenopausal women who had undergone hysterectomy improved sexual function, lean body mass, chest-press power, and loaded stair-climb power.
  • Testosterone alone or with an aromatase inhibitor may offer a safe and effective ALTERNATIVE TO ESTROGEN REPLACEMENT THERAPY in postmenopausal breast cancer survivors.

TRT of women typically involves transdermal gels, patches, or subcutaneous implantable pellets to avoid the risks associated with oral testosterone therapy.


Effective treatment that restores your testosterone levels to a healthy state has the potential to substantially improve your quality of life and protect your long-term health. Since each woman’s body is unique, that treatment must be personal and developed with the guidance of a trusted healthcare professional.  The SYMPTOMS OF TESTOSTERONE DEFICIENCY may be nonspecific and hard to pinpoint at first. If you recognize the signs of low testosterone in your life at any age, come see us. We specialize in the complexities of women’s hormonal health and prioritizes diagnostic accuracy. We will order comprehensive lab testing to gain deep insight into your hormonal state and work with you to create a treatment plan tailored to your needs. With advanced, customizable therapies available to correct low testosterone in women, don’t settle for anything less.

If you want more information about low testosterone in women and how to address your symptoms, the team at Lifetime Health and Wellness in south elgin can help.
To learn more about our innovative treatment approach, give us a call to set up your complimentary consultation. 847-717-3400


Scientists found in a RECENT STUDY, that men with a low sex drive were almost twice (1.82 times) as likely to suffer an early death. These researchers have found that a low sex drive is often a symptom of more serious health problems that can increase the risk of chronic disease, including cardiovascular issues, obesity and poor lifestyle habits.

In this study of nearly 9,000 men (and more than 12,000 women), researchers found that men with a low libido were often older, had diabetes and were likely to drink more and smoke. Scientists do acknowledge that sex can support cardiovascular health, improved sleep, enhanced immune function and a reduced risk of depression and anxiety.

Most of the men in this study with a low sex drive shared a lot of the many health issues associated with aging. Discover how these various conditions intertwine as symptoms of the low levels of testosterone that men experience throughout the aging process.


For the most part, TESTOSTERONE PRODUCTION peaks in males at about the age of 20. After that, testosterone production decreases at an average of 1 percent (and AS MUCH AS 2-3 PERCENT) each year. This decrease in testosterone levels can vary from one adult male to another (a condition known as hypogonadism).

A low sex drive is just one of the many symptoms that men with low testosterone can experience. Here are just some of the other negative health impacts of low testosterone in men:

  • Erectile dysfunction
  • Increased body fat
  • Fatigue
  • Muscle loss and decrease in strength
  • Memory loss and difficulty focusing
  • Depressed mood
  • Increased stress
  • Sleep loss


Erectile dysfunction (ED) is not only a possible symptom of low testosterone, but it is also a primary cause of low sex drive in men. Other possible CAUSES OF LOW SEX DRIVE include depression, stress, fatigue and obesity. If those conditions sound familiar, that is because they are also symptoms of low testosterone.

These conditions can often feed off one another. In fact, 79 percent of men with ED are considered to be OBESE, classified by a BMI at or greater than 30.


Research has shown testosterone replacement therapy to be an effective way to address unexpected weight gain when used in tandem with healthy lifestyle choices and habits.


Low testosterone levels have also been found to increase the risk of CARDIOVASCULAR ISSUES and a wide array of chronic medical conditions, including type 2 diabetes, coronary artery disease (CAD), metabolic syndrome and hypertension (high blood pressure). Obesity can also lead to an increased risk of heart disease.


There is also a very strong connection between ED AND HEART DISEASE. Erectile dysfunction is so closely linked to  blood flow that it is actually a risk factor for heart disease. On the other side of the relationship, conditions like diabetes and vascular diseases (such as hypertension and high cholesterol) often lead to ED. All of these conditions have a relationship to one another with low testosterone levels rotating around each condition furthering the negative impact.


Clearly, ED and low sex drive are entrenched in so many more aspects of overall health than sexual health alone. A low sex drive is an indicator of both current and future health issues that can seriously impact overall health and increase the risk of mortality.

Our highly-trained practitioners have the tools and expertise to help you optimize your health and address certain conditions from the root of the issue. They can analyze a measurement of your hormone levels and help curate a plan that works best for you. From high quality nutraceuticals and lifestyle management assistance to more advanced therapies like peptide therapy and the  EvexiPEL method of hormone pellet therapy.

We don’t have to crack you! So don’t be afraid!

No more cracking and popping necessary to get you out of pain.

Just as lasers have replaced scalpels in some surgeries,
advanced technology has become available to the chiropractors at Lifetime Health and Wellness
to deliver chiropractic adjustments to relieve your back and neck pain.

This patented and FDA registered device was specifically created

to deliver gentle and precise chiropractic adjustments to the joints of the spine and extremities to relieve pain and restore function.

The Impulse Adjusting Instrument® is controlled by micro-computer circuitry housed within the device

that produces a controlled force that chiropractors can use to treat different areas of the body.

Born out of over a decade of research and engineering, Impulse® produces a controlled force that our chiropractors can use to treat different areas of the body with virtually no strain on the PATIENT’S body, while giving an accurate adjustment every time. Specifically tuned to the natural frequency of the body that joints, muscles and nerves respond to, optimizing results for you the patient.

Reach out to our office today to schedule your free consultation for us to demonstrate how we can adjust you safely and comfortably.

You probably won’t lose weight when these 5 hormones are out of whack.

For patients struggling to manage their weight, a hormonal imbalance may be to blame.

Below, we’ll explore 5 hormones that may be the root cause of a patient’s weight gain.



Insulin is a hormone that regulates glucose in the blood. When insulin resistance occurs, it often leads to significant weight gain. Studies have shown bio-identical hormone replacement therapies may help protect against insulin resistance.


Cortisol, often referred to as the stress hormone, gets released by the adrenal glands when the body is under stress. Elevated cortisol levels can cause cravings for foods that are high in sugar, fat, and salt. BHRT(bio-identical hormone replacement therapy) has been shown to help manage stress and keep cortisol levels balanced.


For women, estrogen levels decline with age. Inadequate amounts of estrogen can cause the body to use blood sugars and starches less effectively, increasing fat around the mid-section. Optimizing estrogen levels could help reduce weight gain associated with an estrogen imbalance.

4. TESTOSTERONE – It’s not just for men. Women need it too!

One of the symptoms of low testosterone in men and women is an increase in body fat. Optimizing testosterone levels helps promote weight loss, increase muscle mass, and maintain energy levels—giving some patients that extra boost they need to hit the gym regularly. BHRT(bio-identical hormone replacement therapy) has been shown to help dramatically improve testosterone levels.


Thyroid optimization is essential to maintaining a well-functioning metabolism. The thyroid creates the hormones thyroxine (T4) and triiodothyronine (T3) from iodine. These hormones are used by the body to metabolize proteins, fats, and carbohydrates.

The only way to know what’s going on with your hormones is with a simple blood test. Call Lifetime Health and Wellness in South Elgin and schedule your blood test today to see if bio identical hormone optimization is right for you.  We accept all insurance and have an extremely reasonable cash price.


Walk to Lose Weight: How to Make It Work!

According to recent survey results, it’s estimated that around 80 percent of Americans (and those living in the U.K. too) between the ages of 25 and 64 don’t work out enough each week to meet the recommended levels of government-specified daily physical activity. (1) While fitness is definitely on the rise and more people are doing some form of exercise every week than ever before, the majority of adults still find it hard to fit in both strength and aerobic exercise.

When most people decide it’s time to practice some healthier habits, simply walking to lose weight and improve their health might not seem like it’s going to do “enough” to give them the benefits of exercise they’re after. But the truth is walking is the oldest form of human physical activity there is, and the benefits of walking are great! Long before the days of CrossFit, voluntarily running marathons or working out in gyms, people walked. And they walked a lot.

While it might not give you the ripped body you always dreamed of, walking is a great place to start if you’re new to exercising or simply lacking motivation to be more active. Even if you’re a seasoned athlete and prefer really working up a sweat by doing HIIT workouts or a demanding sport, walking can still be a great form of activity that complements these tougher workouts.

Considering that walking is super convenient, doesn’t wear down joints yet still burns calories, revs up your metabolism, and can help prevent dozens of different diseases, there’s really no downside to walking more.

How Walking Benefits Health

Recently, a study conducted by the London School of Economics and Political Science shined the spotlight on walking as one of the very best preventative measures for fighting off weight gain. (2) And prior to that particular study, dozens have showed that daily walking is beneficial for keeping people feeling younger, healthier and happier.

The London School of Economics and Political Science study concluded that regularly walking for weight loss could be just as beneficial, or even more, as hitting the gym. The results of the study, which investigated the effects of various workouts on health markers in over 50,000 adults over the course of 13 years, found that walkers tend to be thinner than those who go to the gym or regularly only practice high-intensity workouts.

Walking briskly and deliberately for at least 30 minutes a day was correlated with having a lower body mass index and a smaller waistline compared to non-walkers. (3) What’s even more impressive is that the results were particularly pronounced in women, people over 50 and those with low incomes — three populations that notoriously struggle with their weight.

Even though people have been helping control their body weight and boost their longevity by walking since the beginning of time, we first heard about intentionally walking to lose weight and fight off certain diseases around the 1990s. Walking daily for health gained attention at this time when the Centers for Disease Control in partnership with the American College of Sports Medicine first recommended at least 30 minutes of “brisk walking” for all adults most days of the week. At the same time, the American Heart Association got on board with the “30 minutes of walking daily” message. (4) Walking has since been considered the gold standard for meeting the guidelines of daily “moderate-intensity physical activity,” since it can be done by just about anyone, at any time, for no cost whatsoever.

Over the years, walking has been linked to protection against certain cconditions and diseases, including:

  • Obesity
  • Heart disease, hypertension, coronary artery disease
  • Diabetes
  • Depression and anxiety disorders
  • Dementia, Alzheimer’s and cognitive decline
  • Arthritis
  • Hormonal imbalances
  • PMS symptoms
  • Thyroid disorders
  • Fatigue and low energy levels

Most of what we know about the health benefits of walking comes largely from epidemiologic and correlational studies, meaning researchers observe populations that walk frequently and then compare certain factors of their health to people who don’t walk as much.

Because of that, we can’t always conclude that walking itself helps keep weight gain away or makes someone incapable of developing a disease — but we can assume that people who walk more also probably practice other healthy habits, which all come together to protect them from the various effects of aging.

6 Health Benefits of Walking

If you’re not already intentionally walking daily, here are six reasons you might want to start:

1. Helps You Maintain a Healthy Weight

As mentioned earlier, walking is just as effective — possibly even more effective in some circumstances — as more intense workouts when it comes to weight loss or maintenance. This is even true when compared to various “rigorous” activities that increase your heart rate and cause you to sweat, like swimming, cycling, working out at the gym, dancing, running, football/rugby, badminton/tennis, squash and aerobic exercises. All of these exercises were compared in the London School study, but the weight loss benefits of walking still held up.

If walking for around 30 minutes doesn’t burn tons of calories like other vigorous workouts can, you might wonder how it can help with weight loss. Walking at a fast or brisk pace does use up a good amount of bodily energy, but the advantage might be that it’s an easy exercise hack to keep up with, has particular mental benefits and doesn’t wear someone out the way that other demanding activities might. At the end of the day, any type of exercise is only going to be beneficial if you actually keep up with it, so since so many people can maintain a regime of walking without becoming injured, it seems to offer serious long-term benefits.

Some theorize that doing an intense workout for about one hour a day might make some people less likely to do much else for the remainder of the day. Things like heavy housework, cooking, cleaning, shopping, mowing the lawn, etc., all take up a lot of physical energy — and for most busy adults, there’s only so much to go around. Or it could be more of a mental effect when it comes walking: Once the workout box is “checked,” the rest of the day people might feel they’re “off the hook” and don’t need to focus on moving around so much. When someone walks daily for exercise, the net effect might be that they burn more calories overall throughout the day, even though their actual workout was less strenuous, because they perceive walking to be easier, which frees up more energy.

Additionally, walking seems to be therapeutic for many people and soothing (especially when it’s done outdoors). Since walking can help balance stress hormones like cortisol, which are known to increase cravings and fat storage, it might make it easier to stick with other healthy habits — like eating a nourishing diet and getting good sleep that both support you in your quest to lose weight fast.

2. Low-Impact and Easy on Joints

One of the best things about walking is that it can help fight chronic diseases without putting you at even a moderate risk for exercise-related injuries. And according to some studies, people who are less likely to do other types of exercise are still inclined to take up walking, both for their health and for enjoyment. It’s just about the safest form of exercise there is, even for adults who are obese, the elderly, or those with existing medical conditions like diabetes, heart disease and arthritis that might stop them from participating in other activities.

You might assume otherwise, but regular walking actually supports your joints since it improves circulation and helps the lymphatic system do its job, pulling toxins out of the body and lowering inflammation. Normally, joint cartilage has no direct blood supply, but the more you move, the more your synovial joint fluid circulates, allowing oxygen and nutrients to be brought to delicate or injured areas. In fact, according to the Arthritis Foundation, staying inactive is one of the primary reasons for achiness and soreness since this results in joints being cut off from essential fluid supply. (5)

If you’ve suffered injuries or aches and pains from the past, you can gradually increase the intensity of your walking without needing a personal trainer or much guidance. Stretching, resting enough and starting slow can help prevent pains and further inflammation (more on this below).

3. Good for Improving and Preserving Heart Health

A 2013 study published in the American Journal of Preventative Medicine found that briskly walking has beneficial effects on resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption and quality of life. The study followed over 1,000 patients who had various diseases and found that walking has significant benefits in the majority of adults, offering protection from heart attacks, strokes or coronary heart disease. (6)

Heart disease is the No. 1 killer in the U.S. and is tied to the modern-day sedentary lifestyle, with its lack of everyday physical activity coupled with high stress levels and a poor diet. Brisk walking is considered a simple, safe and effective form of exercise even for people who are older, have a history of disease or who have suffered previous injuries that stop them from doing high-intensity workouts.

Studies show that walking briskly for about 30 minutes a day, five days a week (which is what most authorities recommend) is associated with a 19 percent reduction in coronary heart disease risk, while increasing your speed and intensity (such as hitting some hills) can give you even more protection. Essentially, the harder you work while walking, plus the more you do, the better off you’ll be. For the most heart-healthy benefits, try gradually increasing your total walking duration, distance, frequency, energy expenditure and pace.

4. Fights Depression and Improves Your Mood

Good news: You can get the same “runner’s high” even when you take it a slower pace and walk. All forms of exercise are beneficial as a natural remedy for depression and mood-related problems since they release “feel good” hormones in your brain, including endorphins.

Want to feel an even bigger impact from walking? Then walk outdoors and practice “earthing” by putting your bare feet in direct contact with the grass or sand. Getting your blood flowing while also soaking up some sun, boosting your vitamin D levels and spending more time in nature are all super effective and easy ways to feel happier every single day.

Walking can also keep you sharap as your age. It’s associated with a decrease in Alzheimer’s disease, dementia, memory loss and other forms of mental decline. One study done by the University of California San Francisco found that walking is even associated with longevity and a longer life span. (7) Another study from the same department followed 6,000 women over the age of 65 and found that walking 2.5 miles per day resulted in significantly more protection from memory loss than walking less than a half-mile per week.

5. Supports Bone Health Into Older Age

Similarly to other types of exercise, walking regularly can help stop the loss of bone mass as someone ages. Your risk for porous bone diseases drops when you walk and move your body because you’re fighting gravity, forcing your bones to become stronger in order to support your body weight. This reduces the risk for fractures or osteoporosis, which become more common as you grow older.

One study done by Brigham and Women’s Hospital found that postmenopausal women who walked for 30 minutes a day reduced their risk of hip fractures by 40 percent. (8)

6. Can Be Done Anywhere and Doesn’t Require Equipment

Can’t afford a fancy gym membership, or have no time to regularly attend high-end fitness classes? No problem, because walking can be done right from your own front door and costs absolutely nothing. You don’t even necessarily have to do all your walking at one time to make it count.

It all “adds up,” so to speak, since simply walking more throughout the day can gradually bring you closer to your daily goal of 30–60 minutes of exercise. Even shorter walks done several times per day, such as 15–20 minutes at a time when you have time, contribute to better muscular, heart and hormonal functioning.

Still lacking motivation to get started? Try thinking of walking as a form of transportation that at the same time conveniently also comes with numerous health benefits. Several interesting studies have shown that walking and cycling for transportation is associated with an 11 percent reduction in heart disease risk and is tied to improvements in inflammatory markets, dyslipidemiatriglycerides, diastolic blood pressure and fasting insulin levels. (9)

Consider the layout of your neighborhood or work location, and try to build in more walking throughout your day that seems purposeful, such as doing errands by foot or walking to nearby friends’ houses.

Walking to Lose Weight: How Much Do We Need to Do?

Walking is considered a moderate-intensity activity, with most experts recommending people aim to walk “briskly” at a speed of at least 3 to 4 miles per hour to get the most effects when it comes to walking to lose weight. To put it into perspective, a “light jog” is usually done at about 5–6 mph, while sprinting can be as fast as 9–10 mph (or even more if you’re really going all-out). Another common goal is walking about 10,000 steps per day, which is around four to five miles (depending on your stride), which accumulates gradually as you go about your normal errands and activities. Normally, a mile takes about 2,000 steps to walk, so you can increase your distance slowly as you move toward a higher step goal.

How much walking do you need to do to actually lose weight or notice changes in your body composition? Like all things health-related, it depends on your individual body type and also the combination of all other factors of your lifestyle — like the quality of your diet and sleep, the type of work you do for a living, and your stress levels. After all, if your diet is pretty crummy, you always lack sleep and you sit most hours of the day besides the brief time when you exercise, simply doing more walking to lose weight probably won’t do much.

The U.S. government (and many other countries) recommends that adults do 150 minutes or more of moderate-intensity physical activity every week. In other words, aim for at least 30 minutes of briskly walking almost every day, ideally, and don’t be afraid to do more when time allows. Sixty to 90 minutes might be even more beneficial when it comes to weight loss, but don’t let being short on time feel overwhelmed and stop you from doing anything at all. It doesn’t have to be “all-or-nothing” — every little bit throughout the day helps.

While walking is fantastic, don’t be quick to forget about the government’s recommendations for strength training too. It’s also a good idea to consider adding in several moderately intense, strength-building workouts into your weekly routine — that is if you’re capable enough to do so. Walking to lose weight is even more effective if you challenge your muscles and continue to switch up how you train your body (and your mind).

For example, performing one to three high-intensity interval training workouts along with walking can speed up results big time. HIIT workouts can be shorter than your walks, done in just about 10–20 minutes, but high-intensity interval training benefits are far-reaching when it comes to weight loss, metabolic function, muscle building and blood sugar control. Plus, experts point out that doing purely aerobic training is great, but when you ignore building strength you might actually put yourself at a greater risk for orthopedic injuries, bone loss, muscle loss and other issues. The bottom line? Get moving, but switch things up and keep it fun to support your body best.

Tips for Walking, Plus Walking Workouts to Try Now

If you’re not already active, it’s a good idea to start slow and kick up your intensity gradually, even if you’re eager and want to get walking to lose weight. Aim for an initial goal like walking for 15 to 20 minutes at a time, once or twice a day depending on your schedule. Increase your duration and pace so you reach 30–60 minutes daily, including a warmup and cool-down session and some stretching to help prevent injuries.

  • To warm up: Take it slower at first and walk at a speed that’s about 50 percent your maximum effort. Once your legs feel looser, you can move up to 60 percent to 75 percent of your max effort. If you’re capable, eventually you can combine walking with sprinting for a higher-intensity interval workout, alternating between very intense short bursts and rest periods to catch your breath.
  • Despite what most people think, stretching is a lot safer and beneficial when your muscles are already warmed up, since this helps them become more flexible. It’s not always necessary to stretch before walking, but it’s definitely a good idea if you’re prone to injuries or you plan to alternate between walking and running (especially if you’re just beginning running). To safeguard your body, after your short warmup you can focus on stretching your calves, front of thigh (quadriceps), back of thigh (hamstrings) and lower back, holding each stretch for 30 seconds ideally.
  • Once you feel loosened up, start to walk at a faster pace, such as 3–4.5 mph (or the time it would take you to complete a mile in about 15 to 20 minutes). In terms of your effort, you should be able to carry on a broken conversation while you walk but not so well as you speed up.
  • When it comes to proper walking form, keep your chest upright and your shoulders relaxed. Allow your heel to strike the ground first, rolling forward while you push off your toes in order to prevent common walking/running injuries. You can also pump your arms to help propel your body and use even more energy or let them swing naturally. Squeezing in your core will help activate your stomach and back muscles.
  • To end your workout, you can take it easy for the last five minutes of your walk to catch your breath. Then cool down by doing some more stretching, especially focusing on your hamstrings and quads, which can become tight. Using an inexpensive foam roller after a workout is a great way to massage the deep fascia tissue that can become sore when walking or running, so consider keeping one at your house.

As your stamina and endurance improve, you can add five to 10 minutes to your walk every couple of days. You might start out walking three times per week and soon find you’re walking five to six days. That’s what can happen when you notice the positive difference in your body and mood!

Once you’re walking for 30–45 minutes, you can focus on improving your speed or distance — for example, making your goal to walk a longer distance in the same amount of time (such as three miles in 40 minutes instead of 2.5). The more time you can spend in a “high effort” zone, such as 50 percent to 60 percent of your maximum exertion, the more benefits you will get, so try to aim for at least 20 minutes at this level.

Remember that you can keep things interesting by walking with a destination in mind (such as the grocery store or even to work), changing up your route, taking the stairs more often instead of an elevator or parking your car further away from where you’re going.

Still worried about injuries? The good news is that people are actually most prone to injuries when they stay inactive, so the more you do, the better you’ll be protected. Just like the old saying goes, “Move it or lose it.”  You can help prevent injuries by wearing proper shoes, stretching, warming up and starting slow.

If your sneakers are old and worn-out, try replacing them and even having your feet fitted at an athletic store to make sure your sneakers support your form best. Look at the heel of your sneakers to see if it seems worn-out and uneven, which is a sign you need new ones! Some initial soreness in your joints and muscles is normal at first when you begin walking, but this should go away as your muscles adjust to your new activity level.

Your body contains trillions of micro-organisms, including beneficial bacteria, which make up what is called your microbiome. Learn more about Microbiome.

Your body contains trillions of micro-organisms, including beneficial bacteria, which make up what is called your microbiome.

Many of these micro-organisms are extremely important for your immune system, heart, weight, everyday stress levels, and many other aspects of good health.

In this blog article we will explain why it’s so important for your body to understand what the microbiome is and why it’s important to support good health.


What Is Gut Microbiome

The microscopic living things in your gut and intestines are referred to as microorganisms, or microbes, for short.

Most of the microbes in your intestines are found in a “pocket” of your large intestine called the cecum, and they are referred to as the gut microbiome.

Although many different types of microbes live inside you, bacteria is the most studied.

You are more bacteria than human.

In fact, there are more bacterial cells in your body than human cells. There are roughly 40 trillion bacterial cells in your body and only 30 trillion human cells.

What’s even more crazy is there are up to 1,000 species of bacteria in the human gut microbiome, and each of them plays a different role in your body. Most of them are extremely important for your health.

Consequently, these microbes may weigh as much as 2-5 pounds, which is roughly the weight of a human brain. Together, they will function as an extra organ in your body and play a huge role in supporting your good health.

How Does Microbiome Affect Your Body?

Microbes have learned to play very important roles in the human body. In fact, without the gut microbiome, it would be very difficult to survive.

The gut microbiome begins to affect your body the moment you are born.

When you are first exposed to microbes when you pass through your mother’s birth canal. However, new evidence suggest that babies may come in contact with some microbes while inside the womb.

As you grow, your gut microbiome begins to diversify, meaning it starts to contain many different types of microbial species. Higher microbiome diversity is considered important for your health.

As your microbiome grows, it affects your body in several ways, including:

  • Helping control brain health: Research suggests that the gut microbiome may also the health of the central nervous system, which controls brain function.
  • Digesting fiber: Certain bacteria digest fiber, producing short-chain fatty acids, which are important for gut health. Fiber may help curb appetite and thus prevent unwanted weight gain, maintain healthy blood sugar levels already in a normal range, promote heart and colon health.
  • Helping control your immune system: The gut microbiome also helps to maintain a healthy immune system. By communicating with immune cells, the gut microbiome can support your body’s normal immune response.

Therefore, there are a number of different ways in which the gut microbiome can affect key body functions and help you maintain good health.

It Maintains Your Gut Health

The microbiome can affect your gut health, playing a critical role in maintaining the health of the bowel and intestines.

Maintaining a healthy gut microbiome can reduce the occasional bloating, cramps and abdominal discomfort that some people experience due to gut microbes producing a lot of gas and other chemicals.

How Can You Maintain a Healthy Gut Microbiome?

There are many different ways maintain the health of your gut microbiome. Below are some options to help improve your gut.

  • Eat a diverse range of foods: This can lead to a more diverse microbiome, which is an indicator of good gut health. IN particular, legumes, beans and fruit contain lots of fiber and can promote the growth of beneficial Bifidobacteria.
  • Eat Fermented Foods: Fermented foods such as yogurt, sauerkraut and kefir all contain beneficial bacteria, mainly Lactobacilli, which can help maintain a healthy balance of beneficial bacteria in the gut.
  • Limit your intake of artificial sweeteners: There is some evidence that suggests artificial sweeteners, like aspartame, might affect the gut microbiome and cause spikes in glucose levels after meals.
  • Eat prebiotic foodsPrebiotics are a type of fiber that stimulates the growth of beneficial bacteria. Prebiotic-rich foods include artichokes, bananas, asparagus, oats, and apples.
  • Take a probiotic supplement: Probiotics are live bacteria that can help maintain a beneficial balance of good bacteria in the gut. They do this by “reseeding” the gut microbiome with beneficial microbes.
  • Take antibiotics only when necessary: Antibiotics kill many bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. Thus, only take antibiotics when medically necessary.

The Bottom Line

Your gut microbiome is made up of trillions of micro-organisms.

The gut microbiome plays a major role in maintaining your good health by helping control digestion and benefiting your immune system and many other aspects of your health.

Proven To Extend Life

What if there were an all natural product that was proven in a 10 year federally funded study by The National Institute of Aging to extend lifespan by an average of 5 YEARS?

I know you’re thinking maybe something like green tea, Turmeric, Resveratrol, or fish oil maybe?
No, they were tested and they didn’t extend lifespan.
6 drugs have been proven to extend lifespan…but as with all drugs, they have TERRIBLE side effects…
I wouldn’t want to live longer while also being miserable…
the key is HEALTHY longevity…making the most of your HEALTH span
So what if something all natural was tested and passed the test?
Well for the first time ever, it was and it DID.
Oh, it does have some “additional” effects…
✅ better energy
✅ better sleep
✅ better sense of well-being.
So far,
31 published peer-reviewed studies by major medical schools…
7 US patents….
6 international patents…
What would you do with 5 more and better years? Click Here

Amniotic Fluid To Treat Painful Knees

A new study conducted at New York’s Hospital for Special Surgery titled, “A Randomized Controlled Single-Blind Study Demonstrating Superiority of Amniotic Suspension Allograft Injection Over Hyaluronic Acid and Saline Control for Modification of Knee Osteoarthritis Symptoms” published in the Journal of Knee Surgery found clear evidence that amniotic suspension allograft (ASA) injections may be a superior anti-inflammatory treatment for knee osteoarthritis.

This was a multicenter, three arm, randomized to a control trial where the ability of amniotic suspension allograft to modulate inflammation and swelling was compared with saline and hyaluronic acid (HA) injections in patients with knee osteoarthritis.

Two hundred subjects were randomized 1:1:1 to ASA, HA, or saline. Primary endpoints included changes from baseline of patient-reported outcomes (PROs)-EQ-5D-5L, Knee Osteoarthritis Outcome Score (KOOS), visual analog scale (VAS), Tegner, and Single Assessment Numerical Evaluation (SANE). Any patient who reported unacceptable pain at 3 months were considered treatment failures and removed from the study. They included 13.2% in the amniotic suspension allograft group, 68.8% in the HA group and 75% in the saline group.

According to the data collected, patients receiving ASA demonstrated greater improvements in overall pain (VAS), KOOS pain, and KOOS-activities of daily living scores compared to those in the (HA) group at 6 months and in both groups at 6 months. OMERACT-OARSI [Outcome Measures in Rheumatology-Osteoarthritis Research Society International] responder rates for amniotic suspension allograft, HA, and saline groups were 69.1, 39.1 and 42.6%, respectively (p = 0.0007).

Andreas Gomoll, M.D., a sports medicine and orthopedic surgeon at the Hospital for Special Surgery summarized the results of the study to OTW.

“The amniotic fluid and membrane injection showed the best results because there are a lot of anti-inflammatory substances in amniotic membrane and it is the inflammation and swelling that really hurts.”

He added, “We use a lot of injections with injured athletes. If there is a truly mechanical problem, then surgery is indicated, but many athletes just have pain and inflammation. Less is often more when it comes to treating these athletes because it is harder to get back to sport after surgery.”

“The amniotic suspension allograft injections are also a good option for older patients as well. They allow us to try to delay or prevent all together the need for knee replacement,” he said.

Schedule your Free joint pain consultation with Lifetime Health and Wellness today. No reason to continue to live with the pain.

Signs You May Have Low Testosterone

Have you had your hormones checked in the past 6 months?

Signs of Low Testosterone in men:

  • Depression / Anxiety
  • Compromised self-confidence
  • Trouble concentrating
  • Disturbed sleep
  • Lowered sex drive
  • Difficulty sustaining or achieving an erection (erectile dysfunction)
  • Use of viagra or levetra (past or present)
  • Decreased muscle or bone mass
  • Increased body fat
  • Fatigue – decreased energy and endurance
  • Flushing/hot flashes
  • Swollen, tender, or enlarged breasts (gynecomastia)
  • Lower work performance
  • Decreased exercise or sports performance
  • Joint Pains and Inflammation

Testosterone Quiz:

Take this short quiz to find out if you have signs of low testosterone.

Do you experience less enjoyment in your life than you did 6-12 months ago?
Do you suffer from lower confidence?
Is it hard to stay on task during the day?
Do you wake up well-rested?
Do you have a hard time falling asleep or staying asleep?
Do you have a decreased interest in sex?
Do you have sex less than 1 time per week?
Is it difficult for you to sustain or achieve an erection?
Have you taken Viagra or similar medications to achieve an erection recently?
Are you suffering from Osteoporosis or osteopenia? Or frequent bone fractures?
Are you struggling with weight loss and especially excess body fat or abdominal fat?
Do you run out of energy before the day runs out?
Can you function without caffeine during your busiest days?
Do you ever have night sweats or hot flashes?
Do you have tender or enlarged breasts?
Are you unable to crush it at work?
Are you too tired to exercise when you want to? Have you stopped going to the gym, or playing sports you used to enjoy?
Do you fall asleep on your couch or bed after or before dinner?