Understanding Lab Results- Lab Testing E-Book

A consumer’s guide toUNDERSTANDING LAB RESULTS 4 Introduction to Laboratory Testing 8 Laboratory Tests 17 Amino Acid Panel 54 Albumin 59 Albumin/Globulin ratio (A/G ratio) 63 Alkaline Phosphatase (ALP) 70 Alanine Aminotransferase (ALT) 75 Aspartate Aminotransferase (AST) 80 Bilirubin 85 BUN (Blood Urea Nitrogen) 90 Calcium 95 Chloride 100 CO2 (Carbon dioxide / Bicarbonate) 107 Cortisol 115 Creatinine 120 CRP-HS (High Sensitivity) 126 DHEA 134 Estradiol 142 Estrogen, Total 150 Estrone 156 Ferritin 162 Fibrinogen 170 FSH and LH Better health & performance start here. © Integrative Health Resources, 2011 TABLE OF CONTENTS 180 Globulins 185 Glucose 196 Hematocrit (HCT) 203 Hemoglobin (HB) 210 Homocysteine (HCY) 216 IGF-1 224 Insulin, Fasting 232 IGG Food Sensitivity 242 Iron 248 Lipid Panel (including VAP) 258 Platelet Count 266 Potassium 273 Progesterone 283 Protein, Total 288 PSA 295 RBC Indices 302 Red Blood Cell (RBC) 309 SHBG 317 Sodium 325 Testosterone 335 Thyroid Profiles 347 Vitamin D 354 WBC Differential 362 Endnotes P/2 © Integrative Health Resources, 2011 LABORATORY PANELS & EXPLANATIONS Why do you need a laboratory test? One of the most important steps that you can take to ensure optimal health is to monitor lab values to determine if there are trends that you could improve on. Over time, negative trends can end up leading to a chronic condition. If your goal is to age gracefully and feel good in the process, then learning about your chemistry can be satisfying and rewarding. +Introduction to Laboratory Testing Reference Value Discussion Factors Affecting Results Complementary Recommendations +List of Life Time Fitness Laboratory Tests and Brief Explanations +Introduction to Individual Panels Reference Values (including normal range and optimal range where applicable) Why Is This Lab Test Needed? What Does a Low Value Mean? What Are Steps You Can Take to Help Improve a Low Value? Dietary and Lifestyle Supportive Supplements What Does a High Value Mean? What Are Steps You Can Take to Help Improve a High Value? Dietary and Lifestyle Supportive Supplements DISCLAIMER: This information is for educational purposes only and is not intended to diagnose or treat an illness or disease. A doctor should always be consulted before taking any steps to alter laboratory values that when tested are out of range, either high or low. However, it is important for individuals to understand trends in their laboratory values and take steps to participate in the management of their health, such as using diet and lifestyle changes and professionally formulated dietary supplements. Better health & performance start here. P/3 INTRODUCTION TO LABORATORY TESTING Laboratory tests are used in order to learn information about your body and your health. Laboratory tests, including urine, saliva and blood tests (depending on what is ordered), can provide information about your body’s unique chemistry, including low or high values and those that are in the “normal range” but still might be affecting your health. Laboratory results generally assist your doctor in assessing your overall health and metabolic state. With self-testing through Life Time Fitness’s program, you can look at the numbers and recognize if you have a lab value that is trending low or trending high. This information can help you take action through self-motivating steps – by balancing nutrient levels and helping your body correct underlying metabolic imbalances. You do this with dietary changes, supplements where needed, and lifestyle changes like exercise and stress reduction – all specific for your needs based on your laboratory values. Then recheck labs in about 2 months. Remember, however, if your numbers are below the reference values, you generally should seek medical attention and have a doctor review your numbers and decide if further testing is needed. Some laboratory values may be altered by factors including pregnancy, foods eaten before a test or medications, but you should still seek medical advice to understand why your test is below or above the reference values. Pages 4-7 P/4 Back to TOC © Integrative Health Resources, 2011 WHEN I REVIEW MY RESULTS, WHAT DO THE NUMBERS MEAN? We use Reference Values including a “normal” range for all tests and an “optimal” range for some individual tests. Reference values help you and your health care provider determine if the results of your laboratory tests are of concern to your metabolism and health or not. Will these results place you at risk for a downward spiral into disease? The optimal range is closer to where the human body is thought to function its best. The normal range reflects the results expected for 95% of the population, but it can’t always predict what’s right for you. If your particular panel comes back in the “normal” range, but your panel levels are on the low OR high side, generally there should be no cause for immediate medical concern. But if you test again in 12 weeks or so, and your numbers have gotten lower or higher, then a trend is set up and you may be at risk for developing health problems. The “optimal” range was developed by medical professionals to reflect testing levels that are associated with optimal health or minimal risk of related complications and diseases. However, when you test on the “low” side of normal or the “high” side of normal and outside the “optimal” range, there may be steps you can take to help bring those numbers back into harmony and your health back into balance. Look at it this way: a normal range of vitamin D in the body is 10 -55 ng/ml (nanograms per milliliter). If you purchase a Life Time Comprehensive Vitamin D Panel and your results come back with a level of 19, then you may be setting yourself up for imbalances in metabolism. Maybe you’re tired a lot more than usual, you get more colds than normal, you have food cravings or you just don’t feel well. Low-range vitamin D levels can also lead to insulin resistance, heart problems, depression, immune imbalances and more. Now is a good time to take corrective steps with diet and lifestyle changes and dietary supplements to help return your laboratory values back to optimal. When you re-test in a couple months, you should see an improvement in how you feel and your numbers. If you still have a low trending vitamin D level, then you should consult your doctor. What factors affect your lab test results? Many factors can affect test results, including: ++Sex: An example would be iron levels. Women that menstruate will show a lower iron level than men due to blood loss. ++Age: Aging in general can alter many of the lab tests. Remember it’s the trends within a normal range that are important — unless you are out of the normal range. ++Race: Different races can have a very different metabolism. For example, African Americans generally have a higher blood level of ferritin. Ferritin helps in the storage of iron in the body — the more ferritin, the more iron. ++Medical history: Do you drink alcohol? Do you smoke? Are you on prescription medications? Do you have a history of health problems like liver, kidney or heart? ++General metabolic health: Do you exercise? Do you eat good, nutrient-rich foods and avoid the fast Better health & performance start here. P/5 © Integrative Health Resources, 2011 food establishment on the corner? Are you stressed all the time? Do you sleep well? Do you eat foods with sugar and high carbohydrates? Are your foods organic and free of pesticides and chemical additives? ++Sleep and stress levels: Stress can lead to chronic inflammation in the body and this can impact many areas, including your brain chemistry, your mood, your hormones (like thyroid, stress hormone and sex hormones), your digestive and immune systems, your ability to regulate blood sugar — and the list goes on. ++Prescription and non-prescription use: Various drugs can alter levels of most panels tested. We have included a list of these drugs in each panel where applicable. ++Dietary supplements: Some dietary supplements can alter lab values. ++Not following testing requirements: For example, if you are testing for a fasting blood glucose level and you eat breakfast before you test, then you’re going to have a higher glucose level in the blood than if you had fasted at least 8 hours prior to testing. Another example is with a saliva test. If you are testing for cortisol levels and you eat before your test, your saliva may be altered and the test may be altered. Follow the testing recommendations for each panel you purchase. Complementary Recommendations Recommendations for diet and lifestyle changes, and using dietary supplements are based on the invaluable clinical experience of our health care professional team. General dietary and lifestyle recommendations will be listed below, as we feel most members wanting to achieve a balanced metabolism can benefit from most of these practices. For specific tests, we have targeted diet/lifestyle recommendations along with dietary supplements that you can benefit from if your lab values are on the low side or high side of normal. You may not have to use all the dietary supplements related to a specific panel. Make sure to look at the recommendations, e.g., Sleep Solve 24/7 is listed under high cortisol levels, but you would only use this product if you have trouble falling or staying asleep. Note: Remember, “out of range” values should be reviewed by a doctor. General Dietary and Lifestyle Recommendations: 1. Take a quality multiple vitamin/mineral supplement daily to complement your diet. The Life Time Fitness Men’s Performance Daily Multivitamin AM/PM is recommended for adult males. The Life Time Fitness Women’s Performance Daily Multivitamin AM/PM is recommended for adult women. 2. As a starting point for most people, we recommend a diet in the following ratio: 40% carbohydrates, 30% protein and 30% fat (not saturated or animal fat) along with High-fiber. 3. High-fiber foods include fresh vegetables, fruits and beans. These foods should supply about 20-30 grams of dietary fiber needed each day, which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. Such foods also provide important benefits, such as antioxidant vitamins, minerals, and nutrients. Make sure to include green, orange, and yellow fruits and vegetables — such as peppers, broccoli, carrots, and spinach. The antioxidants and other nutrients in these foods can help to protect against inflammation and regulate immune function.1 4. Increase low starch vegetable intake to 5–9 servings a day such as green beans, asparagus, avocados, broccoli, cabbage and sprouts. 5. Significantly limit refined sugar (sugar, candy, desserts) and refined carbohydrate (pastas, breads, baked goods, cereals, white rice) intake to decrease inflammation, improve insulin response and improve immunity and digestive function. 6. Eliminate high fructose corn syrup found in condiments like catsup, soft drinks, and fruit juices. Minimize high glycemic fruits like pineapple, dried fruits and bananas. Chronic high fructose corn syrup consumption is a known causative factor in developing Metabolic Syndrome, a risk for diabetes.2 Chronic consumption of highglycemic index foods may lead to high oxidative stress or rusting of your cells, which is a precursor to many health problems.3,4 Better health & performance start here. P/6 © Integrative Health Resources, 2011 7. Animal fat (saturated fat) can raise cholesterol levels and has been linked to heart problems. Saturated animal fats from animals exposed to growth hormones may also lead to health conditions such as hormonal imbalances and cancer. Choose lean meats from quality sources, skinless poultry, and nonfat or low-fat or nonfat dairy products. Red meat should always be organic and grass-fed. The majority of proteins can be from a variety of healthy sources — beans, fish, chicken, turkey, buffalo/bison, and seafood (if no allergy). 8. Trans-fats should be eliminated from the diet. Trans-fats are supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods. 9. The consumption of cold-water fish (such as salmon or halibut), and walnuts, which contain omega-3 fatty acids on a regular basis is important as well. Substitute olive or canola oil for butter or stick margarine. Taking the Life Time Fitness Omega-3 Fish Oil supplement is recommended for most individuals on a daily basis. If you have a bleeding disorder or take anticoagulant medications, then check with your doctor before taking fish oil. 10. Try to limit inflammatory foods, such as processed meats, chemical preservatives, and food additives. Studies have found that nitrite or nitrate treated meats such as bacon, sausage, smoked foods, and lunch-meats in crease the risk of cancer.5,6 11. Minimize or eliminate fast food completely, or opt for the salads with grilled meats now offered in most fast food restaurants. 12. Limit exposure to any pesticides or other toxins such as heavy metals (lead, mercury) that may be present in foods. Buy organic foods where possible. 13. Dietary portions should be moderate, especially with high-calorie foods. 14. Balance energy (calorie) intake with energy output to maintain a desirable weight. Exercise and other physical activity are essential. Thirty to 60 minute sessions of modest intensity exercise 3-4 times a week are recommended for most people. If you have a medical condition, then check with your doctor before beginning any exercise program. 15. If you are overweight or obese based on your BMI (body mass index), then we recommend Life Time Fitness LeanSource Weight Loss Supplement. 16. It is important to drink at least 6-8, eight-ounce glasses of filtered water daily. Reverse osmosis purification is preferred. However, there are some conditions where excess fluid should be decreased. Check individual laboratory panels for more information. 17. Decrease stress through increasing “down” time. Meditation, gardening, Tai’ chi, yoga and other forms of stress reduction can help in the balancing of your metabolism and improve performance. Elevation of the stress hormone cortisol can contribute to food cravings and blood sugar irregularities, sleep problems, belly fat and weight gain, inflammation, sex and thyroid hormone imbalances. Chronic stress has been linked to heart problems, type 2 diabetes and cancer.7,8 18. If alcohol is consumed, moderation is key. Moderate consumption of alcohol consists of one drink a day for women and two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems, including increased risk of type 2 diabetes, hormonal imbalances and cancer. 19. Obtain at least 7–8 hours of quality sleep nightly. Losing sleep is linked with increased risk of illness, including immune and hormonal imbalances, heart disease, insulin resistance, increased belly fat, obesity, depression, even increased risk of bone fractures.9 Better health & performance start here. P/7 LABORATORY TESTS Pages 8-16 P/8 Back to TOC © Integrative Health Resources, 2011 LIFE TIME FITNESS LABORATORY TESTS Life Time Fitness Laboratory Tests include: ++Men’s Core Test ++Women’s Core Test ++Men’s Sex Hormone Test ++Men’s Sex Hormone Premium ++Women’s Sex Hormone Test ++Women’s Sex Hormone Premium ++Stress and Resilience ++Comprehensive Vitamin D ++Energy and Metabolism ++Energy and Metabolism Premium ++Cardio Metabolic Risk ++Cardio Metabolic Risk Premium ++Anabolic Amino Acid Profile ++IgG Food Sensitivity ++Men’s Longevity and Vitality ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality ++Women’s Longevity and Vitality Premium Men’s and Women’s Core Tests Both the Men’s and Women’s Core laboratory tests contain panels that help determine your basic foundation of health, including the complete blood count (CBC) and the comprehensive metabolic panel (CMP). Your complete blood count (CBC) contains specific markers that help determine how well your blood is carrying oxygen and nutrients to your cells, if your blood clotting is appropriate and if your immune system is functioning as it should. Your comprehensive metabolic panel (CMP) examines your organs of detoxification (the liver, gallbladder, lungs and kidneys), blood sugar and insulin regulation, and electrolytes (minerals and trace elements). This is an essential test to look at core health status. A CBC (complete blood count) includes the following panels: ++Hematocrit ++Hemoglobin ++MCV (mean corpuscular volume) ++MCH (mean corpuscular hemoglobin) ++MCHC (mean corpuscular hemoglobin concentration) ++RDW (red cell distribution width) ++WBC (white blood cell) — percentages and absolute differential counts ++Platelet count Better health & performance start here. P/9 a more thorough understanding of what may be causing low trends in testosterone is explored. sex hormones may be dropping rapidly and taking a toll on how you feel both physically and emotionally. belly fat and weight gain.A CMP (comprehensive metabolic panel) includes the following panels: ++ALT (alanine aminotransferase) ++Albumin ++Albumin:globulin (A:G) ratio ++ALP (alkaline phosphatase) ++AST (aspartate aminotransferase) ++Bilirubin. This test includes the following panels: ++Testosterone. free and total ++Estrone ++PSA (prostate specific antigen) ++SHBG (serum hormone binding globulin) Men’s Sex Hormone Premium The Men’s Sex Hormone Premium contains the same laboratory tests as the Men’s Sex Hormone Test. This test includes the following panels: ++Testosterone. total ++Glucose (fasting and 2 hours after eating) ++Potassium ++Protein. sex hormones may be dropping rapidly and taking a toll on how you feel both physically and emotionally. cognitive function and mood. sleep problems. Chronic stress has been linked to heart problems. 2011 ++Red cell count Men’s Sex Hormone Test The Men’s Sex Hormone Test determines your basic male hormone trends. Knowing how your body is responding to chronic stress is a critical feature of a complete health assessment. the relationship between sex hormones can play a major role in weight gain. Additionally. sex and thyroid hormone imbalances. with the addition of assessing the stress hormone cortisol and associated markers. free and total ++Estrone ++PSA (prostate specific antigen) Better health & performance start here. type 2 diabetes and cancer. P/10 . Sex hormones do more than raise or lower your libido. Elevated cortisol can contribute to food cravings and blood sugar irregularities. total ++Sodium © Integrative Health Resources. Most men do not realize that by the time that they are in their thirties. inflammation. Most men do not realize that by the time that they are in their thirties. total ++BUN and BUN:creatinine ratio ++Calcium ++CO2 (carbon dioxide/bicarbonate) ++Chloride ++Creatinine ++Globulin. By adding cortisol and stress markers. they play a major role in the complex hormonal relationships that contributes to maintaining as you are aging. If you are menstruating. Sex hormones play a critical role in every aspect of women’s health and well being. In women. Elevation of the stress hormone cortisol can contribute to food cravings and blood sugar irregularities. If you are exercising regularly your need for iron may go up as well. blood ++DHEA (dehydroepiandosterone). blood Stress and Resilience Test The Stress and Resilience Test helps determine the amount of stress your body is under by testing the stress hormone cortisol and dehydroepiandosterone (DHEA). knowing your testosterone level is important for bone strength. belly fat and Better health & performance start here. blood ++DHEA (dehydroepiandosterone). Chronic stress has been linked to heart conditions. sleep problems. belly fat and weight gain. development of lean muscle mass and strength andsex drive. This test includes the following panels: ++Estrone ++Estradiol ++Progesterone ++LH (luteinizing hormone) ++FSH (follicle stimulating hormone) ++SHBG (serum hormone binding globulin) ++Iron (if menstruating) ++Testosterone ++Cortisol. type 2 diabetes and cancer. sleep problems. sex and thyroid hormone imbalances. Knowing how your body is responding to chronic stress is a critical feature of a complete health assessment. they play a major role in the aging process and overall good health. with the addition of testing the level of your stress hormone cortisol. low iron can lead to iron deficiency anemia. inflammation. 2011 ++SHBG (serum hormone binding globulin) ++Cortisol.© Integrative Health Resources. Elevation of the stress hormone cortisol can contribute to food cravings and blood sugar irregularities. a compound that helps make hormones) and testosterone. P/11 . This test includes the following panels: ++Estrone ++Estradiol ++Progesterone ++LH (luteinizing hormone) ++FSH (follicle stimulating hormone) ++SHBG (serum hormone binding globulin) ++Iron (if menstruating) Women’s Sex Hormone Profile Premium The Women’s Sex Hormone Premium contains the same laboratory markers as the Women’s Sex Hormone Test. your level of iron is also tested to determine if you have enough iron to carry oxygen and nutrients to your cells. dehydroepiandosterone (DHEA. blood ++LH (luteinizing hormone) Women’s Sex Hormone Profile The Women’s Sex Hormone Test determines your basic female hormone balance. mood changes. mental focus issues as well as weight gain. The relationship between these hormones is important because when out of balance it can lead to PMS. Sex hormones do more than raise or lower your libido. a compound that helps make hormones. gastrointestinal health. weight gain. with the addition of testing your blood sugar and insulin control. P/12 . and your stress hormones cortisol and DHEA. immune problems. blood ++DHEA (dehydroepiandosterone). dry skin and brittle nails and sleep disturbance. blood sugar control. When thyroid hormones are not at optimal levels. This test includes the following panels: ++Free T4 (thyroxine) ++Free T3 (triiodothyronine) ++TSH (thyroid stimulating hormone) ++TPO (thyroid peroxidase antibody) ++Ferritin Energy and Metabolism Premium The Energy and Metabolism Premium contains the same laboratory panels in the Energy and Metabolism Test. 2011 weight gain. inflammation. breast and prostate health. loss of concentration. saliva Comprehensive Vitamin D Test The Comprehensive Vitamin D Test measures your levels of vitamin D2 and D3. autoimmune disorders and cancer. Ferritin is also tested. and even cancer. which helps determine if you have enough iron being carried to the cells for energy. This test includes the following panel: ++Vitamin D2 and D3 (25-hydroxy vitamin D) Energy and Metabolism Test The Energy and Metabolism Test is used to evaluate your thyroid gland. and symptoms of fatigue. This test includes the following panels: ++Free T4 (thyroxine) ++Free T3 (triiodothyronine) ++TSH (thyroid stimulating hormone) ++TPO (thyroid peroxidase antibody) ++Ferritin ++Glucose ++Insulin ++Cortisol. constipation. mood (including depression). so imbalanced thyroid function can lead to a sluggish metabolism. immune balance. energy and stamina. Knowing how your body is responding to stress is a critical feature of a complete health assessment. This test includes the following panels: ++Cortisol 4 point salivary ++DHEA-S (dehydroepiandosterone). This lab gives a comprehensive look at factors and relationships that could be influencing weight gain. Thyroid hormones regulate how each cell in your body converts calories from food or stored fat into energy. blood Better health & performance start here. mood swings. mood. weight gain soon follows. heart function.© Integrative Health Resources. If you are frustrated about your inability to maintain lean muscle or lack of consistent gains from exercise then consider this comprehensive lab value. and could be the most important obstacle to take on as it relates to future health outcome and feeling resilient and energized as you age. sex and thyroid hormone imbalances. type 2 diabetes. Vitamin D is a fat-soluble vitamin known as the “Sunshine vitamin”. like bone health. Chronic stress has been linked to heart conditions. and low levels of vitamin D is associated with an increased risk for nearly all major human health concerns. fluid regulation. Amino acids are the building blocks for your body’s proteins that make up the muscles. total ++Triglycerides ++CRP-hs (c-reactive protein) ++Homocysteine Cardio Metabolic Risk Premium The Cardio Metabolic Risk Premium contains the same laboratory panels in the Cardio Metabolic Risk Test. total ++Cholesterol. tendons. with the addition of the stress hormone cortisol. Heart disease. tissues and cells and are important in energy production. brain health and your body’s use of nutrients. 2011 Cardio Metabolic Risk Test ++Glucose ++Insulin ++LDL (low density lipoprotein) ++HDL (high density lipoprotein). repair and healing of bones. Fibrinogen measures how sticky red blood cells are. P/13 . vitamin D and the clotting factor fibrinogen. blood ++Vitamin D ++Fibrinogen ++VAP lipid panel Anabolic Amino Acid Profile The Anabolic Amino Acid Profile measures the level of amino acids in your body. Proteins are essential for the growth. cholesterol and triglycerides. Stress can play a significant role in future cardiac risk. organs. Poor recovery and lack of target gains from exercise can be attributed to low amino acid pools in the body. body fluids. The Cardio Metabolic Risk Premium also substitutes a more advanced analysis of cholesterol and triglyceride balance. total ++Cholesterol. taking many years to develop. This test proactively looks at the most accepted markers for cardiovascular fitness. nails. This test includes the following panels: © Integrative Health Resources. These three additional lab values create a more comprehensive picture of all the influences that are involved in your cardio vascular health. total ++Triglycerides ++CRP-hs (c-reactive protein) ++Homocysteine ++Cortisol.The Cardio Metabolic Risk Test contains laboratory values that determine your heart and blood vessel health. Better health & performance start here. This test includes the following panels: ++Glucose ++Insulin ++LDL (low density lipoprotein) ++HDL (high density lipoprotein). ligaments. hair. It includes tests for blood sugar and insulin regulation. known as the silent killer. hormones and enzymes. glands. These tests should be considered by anyone in their twenties with family history of heart disease. and for all those older in order to get a baseline of cardiovascular wellness. homocysteine (an indicator of heart health) and CRP-hs (a marker of inflammation). The Men’s Longevity and Vitality Premium also substitutes a more advanced analysis of cholesterol (particle size) and triglycerides. weight gain. total ++LDL (low density lipoprotein) ++HDL (high density lipoprotein) ++Triglycerides Men’s Longevity and Vitality Premium The Men’s Longevity and Vitality Premium contains the same laboratory panels in the Men’s Longevity and Vitality test. lungs and kidneys). sex hormones. P/14 .The Food Sensitivity Profile helps to determine what foods your body is sensitive to and may be causing your digestive problems or excess inflammation. Get ahead of the aging curve and understand where you are going metabolically with this test. These markers were selected because of their known role in the aging process. This test includes the following panels: ++FT3 (triiodothyronine) ++FT4 (thyroxine) ++TSH (thyroid stimulating hormone) ++TPO (thyroid peroxidase antibody) Better health & performance start here. Your comprehensive metabolic panel (CMP) evaluates your organs of detoxification (the liver. © Integrative Health Resources. most importantly. Values that are imbalanced have known associations with the development of chronic conditions and disorders. if your blood clotting is appropriate and if your immune system is competent. cholesterol and triglycerides along with vitamin D and CRP-hs. all of which act as a more in depth indicator of heart health. allergies and asthma and. gallbladder. blood ++DHEA (dehyroepiandosterone). blood ++Glucose ++Insulin ++Testosterone (free and total) ++SHBG (serum hormone binding globulin) ++Estrone ++IGF-1 ++Vitamin D ++CRP-hs (c-reactive protein) ++Cholesterol. including thyroid health. and checks homocysteine. with the addition of the complete blood count (CBC). The CBC (along with ferritin) contains markers that help determine if your blood is able to carry oxygen and nutrients to your cells. blood sugar and insulin control and electrolytes (minerals and trace elements). a marker of inflammation. nerve problems. 2011 Food Sensitivity Profile Men’s Longevity and Vitality The Men’s Longevity and Vitality contains laboratory tests that measure major determinants in your metabolic performance . Food sensitivities have been linked to thyroid disorders. blood sugar and insulin control. a ferritin and homocysteine level and the comprehensive metabolic panel (CMP). This test includes the following panels: ++FT3 (triiodothyronine) ++FT4 (thyroxine) ++TSH (thyroid stimulating hormone) ++TPO (thyroid peroxidase antibody) ++Cortisol. your level of the stress hormone cortisol. your level of the stress hormone cortisol. blood ++Glucose ++Insulin ++Testosterone (free and total) ++SHBG (serum hormone binding globulin) ++Estrone ++IGF-1 ++Vitamin D ++CRP-hs (c-reactive protein) ++VAP lipid panel ++Homocysteine ++Ferritin ++CMP ++CBC Women’s Longevity and Vitality The Women’s Longevity and Vitality contains laboratory tests that measure major determinants in your metabolic performance. P/15 . blood ++Glucose ++Insulin ++Estradiol ++Progesterone ++SHBG (serum hormone binding globulin) ++Estrone ++FSH/LH ++IGF-1 ++Vitamin D ++CRP-hs (c-reactive protein) ++Cholesterol. total ++LDL (low density lipoprotein) ++HDL (high density lipoprotein) ++Triglycerides Better health & performance start here. blood ++DHEA (dehyroepiandosterone). 2011 ++Cortisol. blood ++DHEA (dehyroepiandosterone). This test includes the following panels: ++FT3 (triiodothyronine) ++FT4 (thyroxine) ++TSH (thyroid stimulating hormone) ++TPO (thyroid peroxidase antibody) ++Cortisol. cholesterol and triglycerides along with vitamin D and CRP-hs. Values that are imbalanced have known associations with the development of chronic conditions and disorders. blood sugar and insulin control.© Integrative Health Resources. Get ahead of the aging curve and understand where you are going metabolically with this test. sex hormones. including thyroid health. These markers were selected because of their known role in the aging process. a marker of inflammation. all of which act as a more in depth indicator of heart health). with the addition of the complete blood count (CBC). gallbladder. The Women’s Longevity and Vitality Premium also substitutes an advanced analysis of cholesterol (particle size) and triglycerides. P/16 . if blood clotting is normal and if your immune system is competent.The Women’s Longevity and Vitality Premium contains the same laboratory panels in the Women’s Longevity and Vitality test. Your comprehensive metabolic panel (CMP) evaluates your organs of detoxification (the liver. 2011 Women’s Longevity and Vitality Premium ++FT3 (triiodothyronine) ++FT4 (thyroxine) ++TSH (thyroid stimulating hormone) ++TPO (thyroid peroxidase antibody) ++Cortisol. The CBC (along with ferritin) contains markers that help determine how well your blood is able to carry oxygen and nutrients to your cells. lungs and kidneys). blood sugar and insulin control and electrolytes (minerals and trace elements). This test includes the following panels: © Integrative Health Resources. a ferritin and homocysteine level and the comprehensive metabolic panel (CMP). blood ++Glucose ++Insulin ++Estradiol ++Progesterone ++SHBG (serum hormone binding globulin) ++Estrone ++FSH/LH ++IGF-1 ++Vitamin D ++CRP-hs (c-reactive protein) ++VAP lipid panel ++Homocysteine ++Ferritin ++CMP ++CBC Better health & performance start here. and checks for homocysteine. blood ++DHEA (dehyroepiandosterone). repair and healing of bones. aspartic acid. histidine is sometimes considered a “semi-essential” amino acid. These include isoleucine. The combination of these three amino acids makes up approximately one-third of skeletal muscle in the human body. leucine. nails. asparagines. isoleucine. Other amino acids like carnosine and components of amino acids are important in metabolism and are tested in the Anabolic Amino Acid Panel. serine taurine. and valine are called branched-chain amino acid (BCAAs) due to their chemical structure. arginine. phenylalanine. lysine. Essential amino acids are those that cannot be made by the body and must be obtained in the diet. Amino acids are the building blocks for your body’s proteins. glutamic acid. organs. The nonessential amino acids include alanine. Proteins are essential for the growth. methionine. body fluids. cysteine. threonine. glycine. Protein makes up the muscles. fluid regulation. tendons. ligaments. tissues and cells and are important in energy production. tryptophan and valine. Leucine. proline. and tyrosine. glands. Also. Pages 17-53 P/17 Back to TOC . hormones and enzymes. hair.AMINO ACID PANEL Amino acids make up 75% of the human body and are essential for most body function. neurotransmitter balance and the use of nutrients. cashews). skin and bones ++Helps regulate blood sugar levels ++Increases growth hormone production ++Leucine rich food sources include legumes such as soybeans and animal products such as beef and fish. swiss chard. bison. broccoli. chicken. fish. Soy protein also contains high amounts of isoleucine Leucine ++Works with isoleucine and valine in healing and repair of muscle tissue. fish). P/18 . 2011 AMINO ACID PANEL Essential Amino Acids: Histidine ++Found in hemoglobin. which makes up cartilage and connective tissue ++Vitamin C helps improve lysine’s collagen formation ++Improves immune function ++Lowers triglyceride levels ++Athletes. wheat germ Lysine ++Helps with calcium absorption ++Maintains nitrogen balance in the body ++Helps form collagen.e. chicken. corn. white potato. watery eyes and runny nose) and for it’s role in digestion (histamine stimulates acid secretion) ++Decreases damage due to radiation and heavy metal exposure ++Heavy metal toxicity. lentils. skin and bones ++Low levels can lead to hypoglycemia ++Isoleucine rich foods include nuts (like almonds. mercury or cadmium. can deplete histidine ++Foods high in histidine include meats (lean beef. tomato. including lead. spinach. eggs. egg whites and white potatoes Isoleucine ++Necessary for hemoglobin formation ++Helps balance blood sugar levels ++Improves energy production ++Aids in healing and repair of muscle tissue. and burn patients may need increase lysine in the diet or lysine supplementation Better health & performance start here. soy protein. a compound of the immune system known for its role in stimulating the inflammatory and allergic responses of skin (the redness that occurs after a scrape on the skin) and mucous membranes (i. asparagus. green peas. vegans who don't eat beans. cheese. and lean meats. avocado. mushrooms. the oxygen carrying molecule in the blood ++Precursor in the body to form histamine.© Integrative Health Resources. chickpeas. pork. turkey. Also found in sweet potato. lentils. spinach and swiss chard. a derivative of methionine. milk. white potato. beans and dairy. PKU can lead to irreversible mental retardation. serves as a methyl donor which then converts methionine into the amino acids cystine and cysteine. This can lead to an increased level of phenylalanine. mushroom. this helps decrease the formation of homocysteine. green peas. liver. soy products. nuts. poultry. soy protein. Brewer’s yeast. broccoli. Also found in sweet potato. swiss chard. Threonine ++Made from aspartic acid ++Needed to make glycine and serine ++Important in cardiovascular. asparagus. corn. another amino acid that's needed to make proteins. green peas. vegetables and beans contain very little methionine Phenylalanine ++The body changes phenylalanine into tyrosine. decreased memory. P/19 . epinephrine. mushrooms and tomato. use lysine under the care of a doctor Methionine ++Sulfur containing amino acid ++Antioxidant ++Helps break down fats ++S-adenosyl methionine. 2011 ++Protein-rich foods contain lysine. spinach. lack of energy. green leafy vegetables and sesame seeds Better health & performance start here. avocado. pork. and thyroid hormones ++Helps stabilize mood ++A rare metabolic disorder called phenylketonuria (PKU) can occur in people who are missing an enzyme that breaks down phenylalanine. also. most fruits. eggs. red meat. cereal grains. decreased alertness. fish. fish). vitamin B6 ++Helps make creatine in the body which improves muscle function and growth ++Foods containing high levels of methionine include sesame seeds. eggs. cheese (especially parmesan). ++L-phenylalanine is found in foods that contain protein such as beef. including meats (chicken. turkey. In children. brazil nuts. red meat. corn. nervous system and immune function ++Helps make connective tissue (collagen) and supports muscle function ++Helps body digest fats ++Foods high in threonine include cottage cheese. and diminished appetite ++Those with PKU must eat a diet that avoids phenylalanine. and some nuts and seeds. chicken. dairy products. Also found in some vegetables including sweet potato. wheat germ ++If you have liver problems. a marker in the body for heart disease (see Life Time Fitness Homocysteine panel) ++Proper levels are dependent on vitamin B12. white potato.© Integrative Health Resources. tyrosine supplements are important in PKU to support neurotransmitter balance and proper brain growth and development ++Ingestion of the artificial sweetener aspartame causes a rapid increase in brain levels of phenylalanine. and norepinephrine. turkey. fish. folic acid. brain chemicals including L-dopa. bison. ++Symptoms of phenylalanine deficiency include confusion. meats (including fish). including green peas. asparagus. eggs. nuts. nuts. avocado. whey. and beef Better health & performance start here. beans. eggs. leucine and isoleucine) ++Plays major role in transferring nitrogen from tissues to the liver ++Helps metabolize glucose for energy. onion and spinach).++Tryptophan is the metabolic precursor of the neurotransmitter serotonin. lean beef. sesame seeds. soybeans. turkey. chicken. especially during exercise ++Improves immunity ++Supports prostate health ++Foods high in alanine include meats (red meat. fish. fish. primarily in muscle tissue ++Good source of energy ++Helps with liver damage and gallbladder problems ++Deficiency can lead to neurological problems ++Foods high in valine include cottage cheese. broccoli. swiss chard. swiss chard. nuts. whole grains. chocolate. spinach. and lentils. salmon and lamb ++Use tryptophan supplements under a doctors care if taking antidepressant medications © Integrative Health Resources. meat. Asparagine ++Made from aspartic acid ++Transports nitrogen in the body ++Supports energy production ++Supports nerve and brain tissue ++Asparagine is most commonly found in poultry. soy protein. glutamate. to the sleep hormone melatonin and to niacin ++Tryptophan from the diet is converted into 5-HTP (5-hydroxytryptophan). Also found in white potato. corn. legumes. seeds. soy. milk and cheese. dairy. seafood. avocado. including erectile dysfunction ++Important in heart health ++Promotes tissue repair ++Increases pituitary release of growth hormone ++The best dietary sources of arginine are meat. 2011 Tryptophan Valine ++Valine is a branched-chain amino acid (BCAA) ++Important in protein synthesis and energy metabolism. turkey. broccoli. halibut. and proline ++Key producer of nitric oxide (NO) which is important in blood vessel health. corn. fish. whey. peanuts. seeds. sweet potato. white potato. Also found in some vegetables. brown rice and corn Arginine ++Made in the body from glutamine. chocolate. which is converted into serotonin ++Tryptophan can positively affect mood and well-being along with decreasing cravings and appetite ++Foods high in tryptophan include chicken. green peas. P/20 . poultry. seafood). Non-Essential Amino Acids: Alanine ++Manufactured in the body from pyruvate and branched chain amino acids (valine. eggs. tuna. dairy. ++Helps generate cellular energy ++Helps balance neurochemistry ++Helps liver rid the body of toxins like ammonia ++Important in exercise and weight training ++Found primarily in sugar cane and molasses. yogurt. wheat germ Gamma-aminobutyric acid (GABA) ++Helps regulate brain function in reducing effects of stress by increasing relaxation ++Supports muscle tone ++Made from glutamic acid ++May increase levels of growth hormone (GH) ++Found in fermented foods like soy Better health & performance start here. egg yolks. onions. oats. including beef. folic acid. garlic. P/21 . 2011 Aspartic Acid Carnosine ++Made from histidine and β -alanine ++Highly concentrated in muscle and brain tissue ++Supports muscle recovery in exercise ++Antioxidant ++Helps regulate glycation. a process of sugar binding to a protein to form molecules that increase oxidative stress in the body ++Supports detoxification of heavy metals ++Found in meats. red peppers. precursor to glutathione ++Helps in detoxification ++Cystine is made in the body from cysteine. also found in meats and dairy © Integrative Health Resources. bison. turkey and pork Citrulline ++Made from ornithine and also glutamine in the intestines ++Helps make arginine ++Helps detoxify ammonia ++Supports energy and immunity ++Important in acid/base balance in body ++Important in muscle recovery and strength ++Found in watermelon rind Cysteine and Cystine ++Antioxidants. turkey. Brussel sprouts. which is formed from methionine ++Proper levels are dependent on vitamin B12. broccoli. vitamin B6 ++Foods high in cysteine include chicken. chicken. 2011 Glutamic Acid Glutamine ++The most prevalent amino acid in the bloodstream. soy sauce © Integrative Health Resources. seafood. and cheese. milk. seeds. are the best dietary sources of glycine ++If you have liver or kidney problems. fish. brown rice bran. skin and connective tissue ++High-protein foods. eggs. do not take glycine unless under a doctor’s care Ornithine ++Helps promote release of growth hormone (GH) ++Increases metabolism and burns excess body fat (especially if combined with arginine and carnitine) ++Helps improve insulin release and function ++Supports immune function ++Helps liver rid the body of toxins like ammonia ++Important in exercise and weight training to build muscle ++Promotes tissue healing and repair ++Found in meats. fish. whole grains. dairy products. meat. regulates blood sugar levels ++Important in neurochemical balance in the brain ++Important in proper digestive tract function and immunity ++High concentrations found in muscle. nuts. important for skin texture ++Supports joints and connective tissue Better health & performance start here. beans. whey.++Also called glutamate ++Excitatory neurochemical in the brain. dairy products (especially cheeses). chicken. soy. a food flavor enhancer made from glutamic acid ++Foods containing high levels of glutamic acid include meats. hydrolysis of gluten. P/22 . such as fish. turkey. eggs Proline ++Made from glutamic acid ++Helps in production of collagen. ++Source of energy for cells of the GI tract ++Promotes protein synthesis and muscle growth ++Alternative brain fuel ++Blocks cortisol-induced protein breakdown ++May be essential in GI disorders and tissue-wasting phenomena ++L-glutamine can be found in beans. beet root. or other proteins Glycine ++Helps create muscle tissue ++Helps convert glucose to energy. eggs. brewer's yeast. dairy products. legumes. used as “fuel” in the brain ++Converted to glutamine or GABA (gamma-aminobutyric acid) ++Important in sugar and fat metabolism ++A component of folate ++Can lead to food sensitivity if sensitive to MSG (monosodium glutamate). meat. eye protection. lean meats. fish and in eggs and dairy products Tyrosine ++Made from phenylalanine ++Important in making the neurochemicals dopamine. this helps decrease cravings ++Foods high in serine include soy protein. fish. wheat Better health & performance start here. stress response. P/23 . epinephrine and norepinephrine ++Important in mood. wheat germ. fish. mental function and craving ++Helps make thyroid hormone ++Important in metabolism ++Aids in production of melanin (pigment that gives you hair and skin color) ++May be depleted by oral contraceptives (birth control pills) ++Found in dairy products. lean meats Serine ++Made from glycine ++Important in the brain and nervous system ++Helps make phospholipids. detoxification. and heart ++Found in bile and in lower intestines ++Involved in heart protection. dairy products. chicken.© Integrative Health Resources. and as a calming neurotransmitter in the brain ++Important in muscle function ++Low in vegetarians ++Found in animal protein. absorption of fats. including lean red meats. helps in absorption of creatine ++Helps produce tryptophan. the amino acid that makes serotonin (the calming neurochemical). lean meats and nuts Taurine ++Made from methionine and cysteine ++Concentrated in parts of the body that have high electrical activity such as the eye. turkey. 2011 ++Promotes tissue healing and repair ++Vitamin C helps improve proline’s collagen formation ++Important for muscle repair in prolonged or heavy exercise routines ++Found in egg whites. brain. important in cell wall integrity ++Supports immunity by helping make antibodies ++Helps in metabolism of fats and fatty acids ++Supports muscle formation. 0 Anserine 0.0-97.0-10.0 Cystathionine 0.0-12. similar in chemical structure to taurine ++α-Aminoadipic acid – involved in lysine metabolism and probiotic microflora in intestines ++β-Aminoisobutyric acid – made from the nucleic acid thymine ++α-Amino-N-butyric acid – made from methionine involved in homocysteine regulation ++Anserine – amino acid found in meats.0-6.0-39.0 Arginine 28.0-3.0 α-Amino-N-butyric acid 5.0 Better health & performance start here.0 Aspartic acid 0.0 Alanine (α-alanine) 210.0 Carnosine 0. These values include: ++ β-Alanine – involved in carnosine production.0-65. marker for meat consumption ++Cystathionine – made from homocysteine and serine in forming cysteine ++Hydroxylysine – made from lysine ++1-Methylhistidine – made from anserine and marker for meat consumption ++3-Methylhistidine – made from histidine and marker for meat consumption ++Phosphoethanolamine – involved in methylation and formation of homocysteine ++Phosphoserine – made from serine Reference Values Normal values.0 γ-Aminobutyric acid (GABA) β-Aminoisobutyric acid 0. 2011 OTHER AMINO ACID VALUES REPORTED: The Life Time Fitness Anabolic Amino Acid Profile also tests for precursors (compounds hormones are made from) and metabolites (compounds made during metabolism or chemical processes) of amino acids.0-159.0 α-Aminoadipic acid 0.0-19.0-1.0-3.0-670. P/24 . blood (in micromoles per liter = µmol/L) β-Alanine 0.0-14.© Integrative Health Resources.0 Asparagine 30.0 0.0 Citrulline 7. 0-40.3.0 Phenylalanine 36.0-261.0 Tryptophan 21.0 1-Methylhistidine 0.0-122. an increase in oxidative stress.0 Homocystine 0. and how you can return your levels back within optimal range through diet and lifestyle changes.0-136.0 Phosphoserine 3.0-16.0 Tyrosine 32. and declining amounts can create imbalances in metabolism.0 Methionine 14.0-2.0-56.0-125.0-121.0-340.0 Glycine 120.0-1.0 Lysine 110.0-270.0-440. this section will be organized into body systems that discusses the effects of low or high amino acid level trends. What Life Time Fitness Lab Test Reports Amino Acid levels? ++Anabolic Amino Acid Profile What do Amino Acid values mean? Since amino acids affect your metabolism in many ways.0 Isoleucine 39. Better health & performance start here.0-47.0 Threonine 76. including digestive and heart problems. Amino acid imbalances can also indicate nutrient deficiencies.0 Leucine 61.0 Ornithine 30. Amino acids are used by every body system.0 Glutamic acid 20.0-700.0-200.0 © Integrative Health Resources. hormone and neurochemical imbalances.0-21.0 Histidine 48. enzyme deficiencies.0-290.0 Glutamine 350.0 Hydroxylysine 0.0 Valine 115.0 Phosphoethanolamine 0.0 Serine 69.0-145.0-460. ** Do not eat or drink anything but water for at least 8 hours before your test. poor detoxification. immune deficiencies. P/25 .0 Proline 98.0 Sarcosine 0. bone. 2011 Cystine Why are Amino Acid levels needed? Determining amino acid levels identify if you have an ample supply of amino acids in the body.0-940. as various vitamins and minerals are used in amino acid metabolism. and by taking targeted nutritional supplements. and muscle.0 Hydroxyproline 0.0-18.0-14.0-220.0 3-Methylhistidine 0.0-32. and connective tissue problems.0-99.0 Taurine 34. Some drugs, like anti-ulcer medications, can lead to low acid in the stomach and low protein absorption that can result in lower amino acid levels. Proton pump inhibitors and H2 blockers are the 2nd largest category of drugs being prescribed in the U.S., and many of these drugs are easily available over-the-counter (OTC). Lower protein can have a significant impact on everything from immune function and blood sugar regulation to maintaining lean muscle mass. These drugs include: © Integrative Health Resources, 2011 Most of us eat enough protein in our diet so that a decline in essential amino acids is usually not a problem. However, vegetarians, body builders, those on strict protein diets, or individuals with malnutrition can have amino acid deficiencies. ++Cimetidine (Tagamet) ++Ranitidine (Zantac) ++Nizatidine (Axid) ++Famotidine (Pepcid) ++Omeprazole (Prilosec) ++Lansoprazole (Prevacid) ++Rebeprazole (Aciphex) ++Pantoprazole (Protonix) ++Esomeprazole (Nexium, the “purple” pill) Some of the effects of a diet generally deficient in amino acids include: reduced energy levels, sleeping disorders, joint and muscle aches/pains, digestive problems, hair loss and skin ailments, anxiety, mood swings, increased stress, insulin resistance and blood sugar problems, heart problems and general poor health. Other possible symptoms of amino acid deficiencies include obesity, malnutrition, and buildup of toxins in the bloodstream like ammonia. Cardiovascular Health Amino Acid Trends ++Increased homocysteine ++Decreased cystathionine ++Decreased taurine ++Increased or decreased methionine and cysteine Potential Cardiovascular Health Condition(s) ++Increased risk of heart disease ++Increased risk of developing Metabolic Syndrome, including high blood pressure, weight gain, cholesterol imbalances, insulin resistance and blood sugar regulation problems, leading to type 2 diabetes, heart attack and stroke10 Diet and Lifestyle Changes General Dietary and Lifestyle Recommendations ++Some studies report that increasing the intake of B vitamins and folate improve homocysteine levels.11 ++Increase vitamin B12 containing foods. Vitamin B12 is produced by microbial synthesis in the digestive tract of animals. Therefore, animal protein products are the source of this nutrient. Organ meats are the best source of vitamin B12, followed by clams, oysters, beef, eggs, milk, chicken, and cheese. If you are eating meat, buy organic and all natural meat. Do not buy processed meats, packaged meats, deli meats unless the meat does not have chemical additives. Choose lean meats from quality sources, skinless poultry, and nonfat or low-fat or nonfat dairy products. Red meat should always be organic grass-fed when eaten and free of hormones and antibiotics. Get the rest of protein from a variety of sources like beans, fish, chicken, turkey, buffalo/bison, and seafood. ++Increase vitamin B6 (pyridoxine) containing foods. The best sources of pyridoxine are brewer’s yeast, wheat Better health & performance start here. P/26 Better health & performance start here. © Integrative Health Resources, 2011 germ, organ meats (especially liver), peanuts, legumes, potatoes, and bananas. ++Increase folic acid containing foods. Folic acid occurs in a wide variety of foods, including dark green leafy vegetables, brewer’s yeast, liver, and eggs. Other good sources are beets, broccoli, Brussels sprouts, asparagus, orange juice, cabbage, cauliflower, cantaloupe, kidney and lima beans, wheat germ, and whole grain cereals and breads. Limit your breads though, as high carbohydrate diets can lead to insulin resistance, hormonal imbalances and weight gain. ++The best sources of vitamin B2 are liver, milk, and dairy products. Moderate sources include meats, dark green vegetables, eggs, avocados, oysters, mushrooms, and fish (especially salmon and tuna). ++Magnesium levels may be decreased in individuals with high homocysteine levels.12 Magnesium from nuts and seeds to help control blood pressure and reduce blood vessel spasm. ++The probiotic “friendly” intestinal bacteria also synthesize B vitamins and folic acid. ++Use healthy fats like olive oil, grapeseed oil, nuts and seeds, and organic butter. You can complement that with a little fruit and some beans and whole grains, but in most people these foods should be limited to 1 to 2 servings a day. ++Avoid heating the oil, but it’s great on salads and sprayed on foods. ++Dietary factors, such as chronic consumption of high-glycemic index foods (including white breads and refined sugars), lead to chronic oxidative stress and inflammation.13,14 Modifying the diet can help decrease inflammation, physical and mental stress, all helping to balance metabolism. ++The diet should limit inflammatory foods, such as processed meats, chemical preservatives, and food additives. Studies have found that nitrite or nitrate treated meats such as bacon, sausage, smoked foods, and lunch meats increase the risk of cancer.15,16 High fructose corn syrup (HFCS) is used to sweeten many foods, like soft drinks, condiments (ketsup, BBQ sauce), fruit juice beverages, and others. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as imbalances in the probiotic flora in your intestines.17 ++Minimize or eliminate fast food completely, or opt for the salads with grilled meats now offered in most fast food restaurants. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. Buy organic foods where possible. ++High-fiber foods, including fresh vegetables and beans, should be a large part of the diet. These foods should supply the 20-30 grams of dietary fiber needed each day, which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. Such foods also provide important benefits, such as antioxidant vitamins, minerals, and phytochemicals. Make sure to include green, orange, and yellow fruits and vegetables — such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against inflammatory chemistry including lowering homocysteine levels and also help regulate immune function.18,19 ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. Six to eight 8-ounce glasses of high-quality water per day is the goal. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. ++Get adequate rest — about 7–8 hours of uninterrupted sleep a night for the average adult. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of oxidative stress and homocysteine levels than those that get regular sleep.20 ++Exercise and other physical activity are essential in managing stress and maintaining a healthy weight. At least 30 minutes of exercise daily, 5 days a week is recommended. Elevations in homocysteine levels are associated with a high BMI (>30).21 ++Decrease caffeine intake (coffee, tea); increases in homocysteine levels are reported with caffeine containing products.22 ++Quit smoking or tobacco use. Tobacco use is reported to increase inflammation.23 ++Moderate alcohol intake, especially from red wine, also lowers cardiovascular disease risk — but don’t drink to excess because that can have very negative effects on your metabolism. P/27 ++Men’s or Women’s Core Heath Cardio Metabolic Risk or Cardio Metabolic Risk Premium Energy and Metabolism Premium © Integrative Health Resources, 2011 Other Life Time Fitness Lab Tests recommended if cardiovascular health is an issue include: Supplements If Cardiovascular Health Is Impaired Life Time Fitness FastFuel Complete 4 scoops (approx. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate, Sunfiber™ medium chain triglycerides, a proprietary digestive enzyme blend (consisting of amylase, lipase, protease), L-glutamine and a proprietary fruit and vegetable complex blend.24,25 ++Helps support digestive function , ++Whey is high in cysteine and branchedchain amino acids (leucine, isoleucine, and valine). ++If gas or bloating occurs, change to l-glutamine, 1–4 capsules (500mg – 2 grams) daily in divided doses. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.26 Life Time Fitness Omega-3 Fish Oil 1-2 capsules, 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism.27 ++Helps support heart and blood vessel health.28 ++Fish oil may increase bleeding in sensitive individuals, such as those taking warfarin (Coumadin) or aspirin, although clinical studies have not reported this interaction.29,30 Methyl-Guard 1 capsule 2 times daily ++Helps regulate homocysteine levels ++Supplies vitamin B12, Vitamin B6 and folate along with trimethylglycine (betaine)31 Multi-Probiotic 4000 1 capsule, 1-3 times daily ++Supports gastrointestinal health32 ++Supports vitamin B and K metabolism33 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation34 Better health & performance start here. P/28 2 capsules 2 times daily; each cap contains 1,000mg time release L-arginine ++Perfusia SR® contains sustained-release L-arginine, an amino acid which helps support vascular health by improving nitric oxide production and use.35 ++Individuals with a known herpes infection should not take L-arginine without also taking lysine (500–1,000mg daily), as L-arginine alone has been noted to cause herpes eruptions in susceptible individuals. © Integrative Health Resources, 2011 Perfusia SR Detoxification Processes Amino Acid Trends Potential Detoxification Health Condition(s) ++Increased glutamine together with one of the following: arginine, citrulline, ornithine ++Decreased detoxification of ammonia by the liver ++Can lead to confusion, dehydration, fatigue, joint aches/pains ++Increased or decreased methionine, cysteine, cystathionine ++Increased β-Alanine (leading to taurine deficiency) ++Decreased glycine, glutamine, glutamic acid or aspartic acid ++General decreased detoxification by the liver ++Toxins may build up and can lead to fatigue, confusion, joint aches/pains, increased sweating, itching and dark urine ++Heavy metals and other environmental toxins like pesticides and plastics can disrupt hormonal balance and lead to inefficient metabolism36 Dietary and Lifestyle Changes General Dietary and Lifestyle Recommendations ++Limit fatty foods, such as meats, processed foods, fried foods, fast foods and dairy. Opt for salads with grilled, lean meats like chicken and fish. ++Make sure to use “organic” meats and vegetables where possible to limit the potential for chemicals additives and toxins. ++Increase foods that help with detoxification of the liver and kidneys, including asparagus, cruciferous vegetables (like cabbage, broccoli, brussel sprouts), garlic, onions. ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome.37 Inappropriate dietary fat intake, excessive intake of soft drinks (due to high fructose corn syrup and sugar), insulin resistance caused by eating too much refined sugar and carbs and increased oxidative stress due to a poor diet combine to increase free fatty acid delivery to the liver. Losing weight will help improved liver function tests. ++Do not microwave food in plastic containers or covered in plastic. ++Avoid using personal care items such as face creams, shampoos, and toiletries that contain estrogens and particularly phthalates. ++Decrease alcohol consumption. ++Lose weight. If you are overweight or obese based on your BMI (body mass index), then we recommend Life Time Fitness LeanSource Weight Loss Supplement. Better health & performance start here. P/29 © Integrative Health Resources, 2011 ++Have a doctor or pharmacist review your prescription and non-prescription medications along with any dietary supplements you take for the possibility of liver toxicity. Make sure if you are taking OTC pain relievers that have acetaminophen (Tylenol) in them, you stop these medicines immediately until you talk to your doctor or pharmacist. ++Drink at least 2 liters of water daily to help improve detoxification through the urine. ++Stop smoking — cigarette smoke contains many toxins, including the heavy metal cadmium. ++Exercise and other physical activity are essential in managing stress. At least 30 minutes of exercise daily, 5 days a week is recommended. ++Saunas are beneficial for decreasing toxins in the body as is an increase in exercise. Get outside and walk or garden. Sweating is your body’s method of detoxification. ++Other Life Time Fitness Lab Tests recommended if detoxification is an issue include: • Men’s or Women’s Core Health • Energy and Metabolism Supplements If Detoxification Is Impaired Alpha lipoic acid 500mg 2 times daily ++Antioxidant38 ++Helps improve energy production and regulate blood glucose levels39 ++Builds glutathione pools in the liver ++Helps in heavy metal detoxification Life Time Fitness FastFuel Complete 4 scoops (approx. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate, Sunfiber™ medium chain triglycerides, a proprietary digestive enzyme blend (consisting of amylase, lipase, protease), L-glutamine and a proprietary fruit and vegetable complex blend. ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine, isoleucine, and valine). ++Helps support digestive function40, 41 ++If gas or bloating occurs, change to l-glutamine, 1-4 capsules (500mg – 2 grams) daily in divided doses. Better health & performance start here. P/30 ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels, reduce cravings, balance neurochemistry, help the body adapt to stress, increase energy and help increase thermogenesis to burn fat —all promoting and sustaining weight loss. ++LeanSource™ contains a thermogenic blend of green tea, conjugated linoleic acid (CLA), capsaicinoids from Cayenne pepper, Evodia and a supportive supplements42, 43 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism and detoxification.44 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage, mix and drink daily ++Easily digestible, high-quality protein source.45 ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine, isoleucine, and valine). ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).46 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule, 1-3 times daily ++Supports gastrointestinal health47 ++Supports vitamin B and K metabolism48 ++Helps improve absorption of nutrients from foods ++Improves liver enzymes.49 N-acetyl cysteine (NAC) 500 - 750mg, 1-2 times daily ++Liver and antioxidant support ++Improves glutathione (antioxidant) stores in the liver.50 T.A.P.S 1 capsule, 2 times daily ++Contains liver-supportive herbs, including milk thistle, picrorhiza, artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver.51 *If amino acids are low Better health & performance start here. © Integrative Health Resources, 2011 Life Time Fitness LeanSource™ 4 capliques daily, 2 Weight Loss with breakfast and 2 with dinner * Use if BMI 25 or > P/31 1-2 capsules 2 times daily; use for 2-3 weeks ++Contains significant amounts of ++detoxifying herbs, minerals, and probiotics, as well as vitamin C. ++Helps support digestive function and detoxification processes ++Helps clear the body of environmental toxins. © Integrative Health Resources, 2011 Ultra-D Tox Digestive Problems Amino Acid Trends Potential Digestive Health Condition(s) ++Increased anserine, carnosine, 1-Methylhistidine, and 3-Methylhistidine ++Decreased essential amino acids including leucine, isoleucine, valine, lysine ++Decreased arginine, glutamine, tryptophan, cystine/cysteine, glutamate, taurine ++Impaired protein digestion • Can lead to nutrient imbalances, amino acid deficiencies, decreased energy and muscle strength, weight loss • Can lead to immune imbalances and susceptibility to infections like colds and flu 52 ++Decreased taurine ++Impaired fat digestion • Can lead to increased oxidative stress, neurological problems, inflammation, nutrient deficiencies 53 ++Decreased threonine and essential amino acids ++Impaired nutrient absorption • Can lead to metabolic imbalances including hormonal, insulin and blood sugar imbalances, heart problems, immune imbalances, cancer ++Decreased leucine, isoleucine, valine ++Decreased non-essential amino acids ++Impaired microflora (probiotics) in intestines • Can lead to chronic gut inflammation • Fatigue, lack of concentration, bloating, diarrhea, constipation and gas are common • Can lead to metabolic imbalances including nutrient deficiencies, hormonal, insulin and blood sugar imbalances, heart problems, cancer 54 • Can lead to immune imbalances and susceptibility to infections like colds and flu Dietary and Lifestyle Changes General Dietary and Lifestyle Recommendations ++Increase your intake of lean, high-quality proteins in the diet, including fish, turkey, bison and ostrich. It is best to use organic, free-range meats that are raised without chemical additives, hormones and antibiotics. Use a digestive enzyme to help in breaking down protein and foods for use in the body. Better health & performance start here. P/32 © Integrative Health Resources, 2011 ++Increase your protein by using a protein supplement. There are several kinds of protein drinks on the market, but many of these contain sugar and added chemical ingredients. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality, easily digestible protein. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with unsweetened almond milk or quality water. ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome. Inappropriate dietary fat intake, excessive intake of soft drinks (due to high fructose corn syrup), insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. Losing weight will help improved liver function tests. ++Increase calcium-containing foods, including green, leafy vegetables and organic milk/cheese ++Avoid overeating, as this creates stress on the digestive tract. ++Eat meals at regular times each day. It’s best not to eat after 7 pm. ++Remember to chew your food. Saliva begins the process of digestion — it tells your stomach that food is coming. Chewing your food thoroughly, rather than bolting it, is the first step in healthy digestion. ++Lower the use of antacids like Tums and ulcer medicines like Tagamet, Zantac, Pepcid and Prevacid. ++Increase foods that help with detoxification of the liver and kidneys, including asparagus, cruciferous vegetables (like cabbage, broccoli), garlic, onions. ++Exercise routinely, at least 30 minutes daily 3-4 times a week; exercise can help improve digestion of food. ++Other recommended Life Time Fitness Lab Tests if digestive health is an issue include: • Men’s or Women’s Core Health • IgG Food Sensitivity Panel Supplements If Digestion Is Impaired Aller DMG 1 tablet, 2-3 times daily; use for 2-3 weeks ++Contains antioxidant nutrients, including quercetin, vitamin C, grape seed extract and polyphenols. ++Also contains DMG (dimethylglycine) which supports immune function 56 Cat’s claw MAX V 1 capsule 2 times daily; use for 2 weeks ++Used to support immune and digestive health ++Antiinflammatory 57 ++Contains standardized cat’s claw plus nonstandardized Life Time Fitness Creatine 10gm daily in divided doses for 1 week, then 5gm daily ++Promotes protein synthesis and enhances muscle mass ++Important in exercise and fitness performance 58 Better health & performance start here. P/33 4 scoops (approx. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate, Sunfiber™ medium chain triglycerides, a proprietary digestive enzyme blend (consisting of amylase, lipase, protease), L-glutamine and a proprietary fruit and vegetable complex blend. ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine, isoleucine, and valine). ++Helps support digestive function59,60 ++If gas or bloating occurs, change to l-glutamine, 1-4 capsules (500mg – 2 grams) daily in divided doses. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism 61 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage, mix and drink daily ++Easily digestible, high-quality protein source 62 ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine, isoleucine, and valine). ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). ++Provides 22gm protein per 2 scoops (30gm 63 Multi-Probiotic 4000 1 capsule, 1–3 times daily ++Supports gastrointestinal health 64 ++Supports vitamin B and K metabolism 65 ++Helps improve absorption of nutrients from foods Vegetarian Enzyme 1-2 tablets, 3 times daily 30 minutes before meals ++Vegetarian Enzyme™ contains a mixture of vegetable-source enzymes which help digest starches, proteins, fats, and cellulose. Vegetarian Enzyme™ is used after eating a meal to help support healthy digestion.66 *If amino acids are low Better health & performance start here. © Integrative Health Resources, 2011 Life Time Fitness FastFuel Complete P/34 mood swings. including blood sugar and insulin problems. tryptophan. hormonal imbalances. immune and digestive problems. bone loss. decreased ornithine ++Parathyroid imbalance • Can lead to nutrient imbalances including vitamin D and calcium. heart problems.++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. alanine. heart. increase energy and help increase thermogenesis to burn fat — all promoting and sustaining weight loss. reduce cravings. heart. 2011 Life Time Fitness LeanSource™ 4 capliques daily. allergies. 2 Weight Loss with breakfast and 2 with dinner *Use if BMI 25 or > Hormonal Imbalances Amino Acid Trends Potential Hormonal Health Condition(s) ++Decreased alanine ++Decreased essential amino acids ++Increased ornithine ++Adrenal insufficiency • Chronic stress and excess cortisol (the stress hormone) release can lead to adrenal “burnout” • Chronic fatigue. food cravings. immune and digestive problems. blood sugar regulation problems. hormonal imbalances 69 ++Increased alanine ++Decreased arginine. glycine ++Insulin resistance • Can lead to metabolic imbalances including weight gain. heart problems Better health & performance start here. P/35 . sleep disorders. ++LeanSource™ contains a thermogenic blend of green tea. help the body adapt to stress.68 © Integrative Health Resources. tyrosine ++Adrenal hyperactivity • Impacted by chronic stress • Can lead to imbalances in metabolism. neurological imbalances and cancer 71 ++Increased phosphoserine. type 2 diabetes. balance neurochemistry. chronic inflammation. sleep disorders. mood changes. capsaicinoids from Cayenne pepper. magnesium and calcium and zinc 70 ++Decreased phenylalanine ++Increased serine. loss of key nutrients like chromium. weight gain. magnesium and vitamin D. hormonal imbalances. hormonal imbalances and loss of key nutrients like chromium. mood and memory changes. conjugated linoleic acid (CLA). Evodia and a supportive supplements 67. asthma. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). easily digestible protein. ++There are several kinds of protein drinks on the market. ++Remember to chew your food. And even if you don’t feel ill. ++Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness. Chewing your food thoroughly. Saliva begins the process of digestion — it tells your stomach that food is coming. soy. dairy. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. is the first step in healthy digestion. These may have chemical residues. particularly in the evening and night-time hours. ++Avoid overeating. chromium. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. as this creates too much demand on your body and your digestive tract. inflammation. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). Six to eight 8-ounce glasses of high-quality water per day is the goal. sleep and immune problems. skin and nail problems.++Thyroid hormone imbalances • Can lead to decreased energy. selenium and zinc © Integrative Health Resources. hormonal imbalances. 2011 ++Decreased tyrosine. ++Exercise and other physical activity are essential in managing stress. suggesting that chronic insomnia is a disorder of sustained excitation of the body's stress response system. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. which initiates the inflammatory signaling pathways. including gluten. and toiletries that contain estrogens and particularly phthalates. that can imbalance hormone levels. ++Avoid using personal care items such as face creams. phenylalanine Dietary and Lifestyle Changes General Dietary and Lifestyle Recommendations ++Dietary factors. You can mix the protein powder with a cup of fresh berries in a blender with unsweetened almond milk or quality water. P/36 . 5 days a week is recommended Better health & performance start here. insulin resistance. including bisphenol A. helping balance metabolism. ++Do not microwave food in plastic containers or covered in plastic. At least 30 minutes of exercise daily. heart problems 72 • Nutrients found low in thyroid imbalances include iodine. You may want to consider adding a protein drink to your diet if your amino acids are low. If you are overweight or obese based on your BMI (body mass index). It’s best not to eat after 7 pm. ++Avoid common food allergens. ++Studies report imbalances in thyroid and stress hormone levels when you are overweight or obese. oxidative stress. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. but many of these contain sugar and added chemical ingredients. ++Limit drinking out of plastic containers. weight gain. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. Modifying the diet can help decrease physical and mental stress. shampoos. your body probably still needs some extra proteins to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. rather than bolting it. ++Eat meals at regular times each day. blended together to support healthy blood sugar levels through improved glucose metabolism84 *Use if calcium levels are low or trending low 5-HTP Plus *Use if cravings are present Adrenomend *Use if high levels or cortisol are present Cortrex *Use if low cortisol levels are present *If blood sugar and fasting insulin are high Better health & performance start here. the stress hormone ++Contains adrenal gland extract ++If you have a heart condition or high blood pressure. decrease food cravings79 2-4 capsules. between meals ++5-HTP Plus™ contains natural L-5hydroxytryptophan (5-HTP). together with pyridoxal-5-phosphate and 50 mg of a proprietary blend of the neurotransmitters L-tyrosine and L-glutamine. P/37 .© Integrative Health Resources. daily with food ++Used in chronic stress ++Contains a proprietary adaptogenic herb blend that helps decrease the effects of chronic stress on the body80 1 capsule. vitamin D3. 2 times daily ++Contains herbs and nutrients to help balance the adrenal glands and the levels of cortisol. ++ A meta analysis of 29 randomized trials showed that supplementation with calcium and vitamin D3 reduces risk of bone fractures by 24% and significantly reduces loss of bone mass. magnesium. ++Helps improve serotonin levels. speak to a healthcare professional before using Cortrex81 Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsules (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance82 ++Helps support serotonin levels83 Glukokine 1 tablet 2 times daily ++Glukokine® contains bitter melon extract (10% Charantin). 2011 ++Other recommended Life Time Fitness Lab Tests if digestive health is an issue include: • Men’s or Women’s Core Health • Energy and Metabolism Premium • IgG Food sensitivity panel Supplements to Support Hormonal Imbalances Cal/Mag 1001 1 tablet. 2 times daily ++Bone support ++Contains highly absorbable calcium. vitamin C.78 1-2 capsules daily. chromium (250mcg/ tab) and the antioxidant glutathione. boron and glutamic acid. 89 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. high-quality protein source ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine. L-glutamine and a proprietary fruit and vegetable complex blend. ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). mix and drink daily ++Easily digestible. lipase. 2011 Life Time Fitness FastFuel Complete P/38 . 1-2 times daily ++Antioxidant. nutrient support ++Isolated from green tea ++Helps decrease stress and improve neurochemical balance92. ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine. and valine).91 ++Provides 22gm protein per 2 scoops (30gm) 100-200mg. change to l-glutamine. isoleucine. isoleucine. capsaicinoids from Cayenne pepper. Sunfiber™ medium chain triglycerides. increase energy and help increase thermogenesis to burn fat — all promoting and sustaining weight loss. conjugated linoleic acid (CLA). Evodia and a supportive supplements87. 1-4 capsules (500mg – 2 grams) daily in divided doses.88 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.4 scoops (approx. ++Helps support digestive function85. 2 Weight Loss with breakfast and 2 with dinner *Use if BMI 25 or > ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. reduce cravings. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. Life Time Fitness LeanSource™ 4 capliques daily. protease). a proprietary digestive enzyme blend (consisting of amylase. balance neurochemistry. ++LeanSource™ contains a thermogenic blend of green tea. © Integrative Health Resources. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. and valine). help the body adapt to stress.93 *If amino acids are low L-theanine Better health & performance start here.86 ++If gas or bloating occurs. ++Relora Plex also contains B-vitamins. oats contain tyrosine. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels96 Relora can increase salivary DHEA and decreases salivary morning cortisol levels97 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol.1 capsule. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). fish. 2 times daily with food ++Thyro-Mend™ is a proprietary combination of iodine from seaweeds and synergistic herbs that support thyroid function. 1-2 capsules at bedtime ++Improves sleep/wake cycles ++Melatonin decreases with increased cortisol levels98 Thyro Mend *Use if thyroid support is needed 1 capsule.99 Tyrosine 500-1000mg daily ++Amino acid ++Supports thyroid hormone metabolism ++Dairy products. 1-2 times daily ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. meats. ++Thyro-Mend™ helps maintain proper iodine levels necessary for an increase in thyroid hormone production. 2011 Multi-Probiotic 4000 P/39 . © Integrative Health Resources. Relora may cause drowsiness or sedation in sensitive individuals.100 *Use if stress is an issue Sleep Solve 24/7 *Use if having trouble falling or staying asleep *Use if thyroid support is necessary Better health & performance start here. wheat. 1-3 times daily ++Supports gastrointestinal health ++Supports vitamin B and K metabolism95 ++Helps improve absorption of nutrients from foods Relora Plex 2 capsules. then take 1. It is best to use organic. dairy products.1-5 capsules (1. like soft drinks. ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome. ++Increase calcium-containing foods. but many of these contain sugar and added chemical ingredients. depending on vitamin D3 lab value ++Bone support ++Treatment of vitamin D deficiency improves bone mineral density101 © Integrative Health Resources. Losing weight will help improved liver function tests. high-quality proteins in the diet. easily digestible protein.000 IU daily.000 IU) daily. including green.000 IU daily both in addition to your multivit. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. P/40 . including fish. Other foods high in phosphorus include beefalo. if 3040 ng/ml. many snack foods. valine ++Increased hydroxyproline and proline ++Increased anserine. carnosine. bison and ostrich. then take 5.102 Inappropriate dietary fat intake. There are several kinds of protein drinks on the market. insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. isoleucine. ++Increase your protein by using a protein supplement. free-range meats that are raised without chemical additives.000 – 5. hormones and antibiotics. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. bran cereal and almonds. Watch labels for sodium monophosphate and other names. 2011 Vitamin D 1000 *Use if vitamin D levels are low or trending low If lab value 30 ng/ ml or less. veal. Use a digestive enzyme to help in breaking down protein and foods for use in the body. Better health & performance start here. clams. excessive intake of soft drinks (due to high fructose corn syrup). retest in a month Musculoskeletal Problems Amino Acid Trends ++Increased homocysteine with low cystathionine ++Increased or decreased cysteine or taurine ++Decreased methionin. turkey. processed foods like processed cheeses and meats and fish sticks. leafy vegetables and organic milk/cheese ++Decrease phosphorus-containing food. 1 and 3-methylhistidine Potential Musculoskeletal Condition(s) ++Collagen or muscle/skeletal problems Dietary and Lifestyle Changes General Dietary and Lifestyle Recommendations ++Increase your intake of lean. lysine ++Decreased leucine. ++Helps support digestive function106. isoleucine. ++Increase foods that help with detoxification of the liver and kidneys. even artificially sweetened ones. 2 times daily ++Bone support ++Contains highly absorbable calcium. broccoli). ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine. and valine). *Use if calcium levels are low or trending low Better health & performance start here. boron and glutamic acid. Pepcid and Prevacid. onions. contain high levels of phosphoric acid. lipase. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. change to l-glutamine. vitamin D3. Sunfiber™ medium chain triglycerides. ++Lower the use of antacids like Tums and ulcer medicines like Tagamet. ++A meta analysis of 29 randomized trials showed that supplementation with calcium and vitamin D3 reduces risk of bone fractures by 24% and significantly reduces loss of bone mass104 Life Time Fitness Creatine 10gm daily in divided doses for 1 week. P/41 .107 ++If gas or bloating occurs. including asparagus. leading to bone loss. vitamin C. then 5gm daily ++Promotes protein synthesis and enhances muscle mass and muscle function ++Important in exercise and fitness performance105 Life Time Fitness FastFuel Complete 4 scoops (approx. magnesium. ++Other recommended Life Time Fitness Lab Tests if musculoskeletal health is an issue include: • Men’s or Women’s Core Health • Men’s or Women’s Sex Hormone Premium • Energy and Metabolism Supplements to Support Musculoskeletal Health Cal/Mag 1001 1 tablet. 1-4 capsules (500mg – 2 grams) daily in divided doses. cruciferous vegetables (like cabbage. Zantac. protease).© Integrative Health Resources. garlic. a proprietary digestive enzyme blend (consisting of amylase. 2011 ++Soft drinks. Phosphoric acid in the drinks can also deplete calcium from the body. L-glutamine and a proprietary fruit and vegetable complex blend. 113 Better health & performance start here. tryptophan. sleep disorders. 1-3 times daily ++Provides 22gm protien per 2 scoops (30gm) ++Supports gastrointestinal health112 ++Supports vitamin B and K metabolism ++Helps improve absorption of nutrients from foods113 ++Improves liver enzymes114 *Use if pain or inflammation in joints present *Use if amino acid levels are low Multi-Probiotic 4000 © Integrative Health Resources. heart problems. immune problems.2-4 capsules. mix and drink daily ++Easily digestible. for nutritional support of healthy bones. depression. blood sugar regulation problems and heart conditions including cholesterol imbalances and increased blood pressure. taurine. including anxiety. joints and connective tissue108 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. neurochemical and hormonal imbalances. food and other cravings. tyrosine ++Increased homocysteine with increased or decreased methionine and low cystathionine ++Neurological disorders. insulin resistance. ++Low glycine. daily with food ++Contains glucosamine and chondroitin sulfate with the protective ability of calcium. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism109 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. high-quality protein source110 ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine. ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). MSM (methylsulfonylmethane) and hyaluronic acid. GABA. 2011 Life Time Fitness Joint Maintenance Formula Neurological Balance Amino Acid Trends Potential Neurological Conditions ++Low tryptophan. along with the antiinflammatory properties of bromelain. weight gain. P/42 . isoleucine. digestive problems.111 1 capsule. moodiness. insulin resistance. tyrosine ++Can lead to sleep disorders • Fewer than 6 hours sleep a night can induce inflammation. phenylalanine. ++Can lead to inflammation. and valine). saturated fats founds in fatty meats and dairy. wieners. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). fast foods). Foods that you should avoid include processed meats. processed. ++Limit drinking out of plastic containers. Avoid heating the oil. soy. Six to eight 8-ounce glasses of high-quality water per day is the goal. chemical additives. which can imbalance neurochemistry and immunity. including wheat. 5 days a week is recommended. anything with MSG or monosodium glutamate. pesticides and antibiotics in our food supply can lead to imbalances in neurochemistry and the immune system. If you are overweight or obese based on your BMI (body mass index. ++Lose weight. ++Increase omega-3 fatty acids in foods. You can complement that with a little fruit and some beans and whole grains. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. These may have chemical residues.118 Buy organic foods where possible. shampoos. dairy. These contaminants can imbalance neurochemistry. ++The exposure to pesticides. ++Stay away from inflammatory foods. refined sugar and carbohydrates. ++Exercise and other physical activity are essential in managing stress and maintaining neurochemical balance. fried foods. grapeseed oil. artificial ingredients and sweeteners. Fatty acid balance can improve neurological health. like high fructose corn syrup. ++Avoid common food allergens. walnuts. >25). At least 30 minutes of exercise daily.119 ++Do not microwave food in plastic containers or covered in plastic. try to buy organic when possible. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. and toiletries that contain chemical ingredients like phthalates. ++Decrease stress – take a walk.115.++Control insulin and blood sugar levels through dietary changes. These foods also raise blood glucose and insulin levels that can result in neurochemical imbalances. or opt for the salads with grilled meats now offered in most fast food restaurants. Omega-3 fatty acids are found in fish. but it’s great on salads and sprayed on foods.117 ++Use healthy fats like olive oil. baked goods. helping balance metabolism. preserved foods (like lunchmeats. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. ++Stop smoking. nuts and seeds. Better health & performance start here. artificial sweeteners. causes unfriendly flora to grow in the GI tract. hormones. dyes and chemical additives. including bisphenol A. ++Minimize or eliminate fast food completely. fast foods. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. garden. which are well documented to have anti-inflammatory effects in the body. ++When you eat foods. frozen dinners. Over-consumption of simple carbohydrates like refined sugars and grains. preserved meats like hot dogs or bacon. These foods can imbalance neurochemistry. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). ++Avoid using personal care items such as face creams.116 Modifying the diet can help decrease physical and mental stress. The use of chemical additives.114 ++Dietary factors. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. © Integrative Health Resources. plant foods and wild game. Stress can imbalance neurochemistry. but in most people these foods should be limited to 1 to 2 servings a day. and organic butter. 2011 Dietary and Lifestyle Changes General Dietary and Lifestyle Recommendations P/43 . do Yoga or Tai Chi. that can imbalance immunity and metabolism. 127 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. decrease food cravings122 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance123 ++Helps support serotonin levels124 *Use if cravings are present Dual-Source Chromium as chromium polynicotinate and chromium picolinate Life Time Fitness LeanSource™ 4 capliques daily. 2 Weight Loss with breakfast and 2 with dinner *Use if BMI 25 or > ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. ++Other recommended Life Time Fitness Lab Tests if neurological health is an issue include: • Men or Women’s Core Health • Energy and Metabolism Premium Supplements to Support Neurological and Neurochemical Balance 5-HTP Plus 1-2 capsules daily. Evodia and a supportive supplements125. 2011 ++Drink in moderation. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for blood sugar regulation and proper metabolism. together with pyridoxal-5-phosphate and 50 mg of a proprietary blend of the neurotransmitters L-tyrosine and L-glutamine. P/44 . such as those taking warfarin (Coumadin) or aspirin.© Integrative Health Resources. balance neurochemistry. ++LeanSource™ contains a thermogenic blend of green tea.130 ++Fish oil may increase bleeding in sensitive individuals. help the body adapt to stress.129. 126 ++ Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. increase energy and help increase thermogenesis to burn fat — all promoting and sustaining weight loss. ++Helps improve serotonin levels. conjugated linoleic acid (CLA). reduce cravings. between meals ++5-HTP Plus™ contains natural L-5hydroxytryptophan (5-HTP). capsaicinoids from Cayenne pepper.128 ++Helps support heart and blood vessel health. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. although clinical studies have not reported this interaction131 Better health & performance start here. 135 Multi-Probiotic 4000 1 capsule. ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). 1-2 times daily ++Antioxidant. 1-2 capsules at bedtime ++Improves sleep/wake cycles ++Melatonin decreases with increased cortisol levels140 *Use if chronic stress is present Sleep Solve 24/7 *Use if having trouble falling or staying asleep Better health & performance start here. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels138 Relora can increase salivary DHEA and decreases salivary morning cortisol levels139 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. 1-2 times daily ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. mix and drink daily ++Easily digestible. ++Provides 22gm protein per 2 scoops (30gm). ++Relora Plex also contains B-vitamins. 2011 Life Time Fitness Peak Performance Whey Protein Isolate P/45 .2 scoops in favorite beverage. 1-3 times daily ++Supports gastrointestinal health136 ++Supports vitamin B and K metabolism137 ++Helps improve absorption of nutrients from foods Relora Plex 2 capsules. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). L-theanine 100mg. © Integrative Health Resources. high-quality protein source132 ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine. nutrient support ++Isolated from green tea ++Helps decrease stress and improve neurochemical balance134. and valine). Relora may cause drowsiness or sedation in sensitive individuals. isoleucine. leucine. sleep problems. leg cramps. oats contain tyrosine. headache. weakness. heart problems142. α-aminoadipic acid. insulin resistance and blood sugar imbalances. sprains and joint/connective tissue problems • Important in thyroid and fatty acid balance ++Increased anserine. valine ++Decreased histidine ++Decreased threonine ++Low or trending low manganese • Can decrease enzyme function • Can lead to muscle problems145 like decreased coordination. spooning of fingernails.500-1000mg daily Use if cravings and/or mood swings are present ++Amino acid ++Supports thyroid hormone and neurochemical metabolism ++Dairy products. hair loss. carnosine ++Increased phosphoethanolamine with increased phosphoserine ++Increased leucine.143 ++Increased phenylalanine. brittle nails. P/46 . wheat. 2011 Tyrosine Nutrient Imbalances Amino Acid Trends Potential Nutrient Imbalances ++Increased phosphoserine compared to serine ++Increased citrulline ++Increased aspartic acid ++Low or trending low magnesium • Can lead to muscle and joint aches/pains. compared to ornithine ++Increased alanine. labored breathing after exertion. fatigue. increased inflammation. and greater susceptibility to infections144 ++Increased arginine. meats. isoleucine. Symptoms of iron deficiency include: anemia. fish. fatigue. © Integrative Health Resources. valine ++Low or trending low zinc • Can impair immunity and wound healing146 • May lead to thyroid or blood sugar imbalances147 ++Increased taurine with normal —-alanine ++Increased cysteine with normal lysine and ornithine ++Low or trending low molybdenum • Can lead to decreased enzyme function in the body148 • Can decrease liver detoxification processes149 Better health & performance start here. skin pallor. isoleucine. tyrosine. unless increased tyrosine and tryptophan are present ++Decreased histidine ++Low or trending low iron • Iron deficiency anemia is the classic condition where red blood cells contain less hemoglobin and consequently carry less oxygen. If you are eating meat. bone disorders. 2011 ++Increased cystathionine. increased oxidative stress. including vitamins A. beef. animal protein products are the source of this nutrient. glycine. buy organic and all natural meat. Brussels sprouts. followed by clams. buffalo/bison. Better health & performance start here. as high carbohydrate diets can lead to insulin resistance. then increase vitamin B12 containing foods. cystathionine or histidine ++Low or trending low folic acid • Can lead to anemia (inability of red blood cells to carry sufficient oxygen for tissues). leucine. Vitamin B12 is produced by microbial synthesis in the digestive tract of animals. serine. E. hormonal imbalances and weight gain. aspartic acid. α-alanine. orange juice. and cheese. and whole grain cereals and breads. ++If folic acid is an issue. including dark green leafy vegetables. and eggs.158 © Integrative Health Resources. then increase folic acid containing foods. kidney and lima beans. bleeding disorders. Other good sources are beets. eggs. Choose lean meats from quality sources. cauliflower. fish. milk. glycine. Therefore. deli meats unless the meat does not have chemical additives. P/47 . elevated homocysteine levels and heart problems152 • Can lead to neurotransmitter and neurological imbalances153 • Folic acid deficiency in pregnancy can lead to birth defects. chicken. asparagus. tyrosine. valine ++Decreased cysteine compared to cystathionine ++Decreased taurine compared to cysteine Dietary and Lifestyle Changes General Dietary and Lifestyle Recommendations ++Increase nuts and seeds along with green leafy vegetables for magnesium support. threonine. and nonfat or low-fat or nonfat dairy products. liver. isoleucine. oysters. skinless poultry. Get the rest of protein from a variety of sources like beans. Red meat should always be organic grass-fed when eaten and free of hormones and antibiotics. sarcosine. broccoli. cabbage. eye problems157. homocysteine. serine. 1-methylhistidine. Organ meats are the best source of vitamin B12. ++If B-vitamins are an issue.++Low or trending low vitamin B6 (pyridoxal-5-phosphate) • Can lead to elevated homocysteine levels and heart problems150 • Can lead to niacin deficiency • Can lead to neurotransmitter and neurological imbalances151 ++Increased homocysteine. turkey. heart problems. and seafood. chicken. including neural tube defects154 ++Decreased glycine ++Increased β-alanine ++Decreased threonine ++Low or trending low vitamin B12 (cyanocobalamin) • Can lead to anemia (inability of red blood cells to carry sufficient oxygen for tissues). elevated homocysteine levels and heart problems155 • Can lead to neurotransmitter and neurological imbalances156 ++Decreased glycine ++Increased β-alanine ++Decreased threonine ++Low or trending low fat soluble vitamins. 3-methylhistidine. Folic acid occurs in a wide variety of foods. ornithine. wheat germ. α-aminoadipic acid. K • Can lead to immune imbalances. Limit your breads though. methionine. cantaloupe. alanine. brewer’s yeast. Do not buy processed meats. packaged meats. D. β-aminoisobutyric acid. 160 Decrease caffeine intake. Fortification of cereals. potatoes. fish. including: • sweet potatoes • carrots • beet • broccoli • spinach • winter squash • kale • peas • red peppers • tomato juice • apricots ++If vitamin D levels are an issue. Caffeine has been reported to negatively affect vitamin D and bone formation. organ meats (especially liver). and bread with iron has contributed significantly to daily dietary iron consumption. this provides only 200-400 IU of vitamin D each time or an average of 100-200 IU per day during the summer months. Phosphoric acid in the drinks can deplete calcium from the body. even artificially sweetened ones. get out in the sun! Sunlight. contain high levels of phosphoric acid. it is best to delay showering or bathing for one hour after exposure. The current suggested exposure of hands. coffee and chocolate. (See Iron Panel. and bananas. stimulate the production of vitamin D. including green. Supplements to Support Nutrient Deficiencies Time Release Iron 2 tablets daily with meals *Use if iron levels are low Better health & performance start here. increase your consumption of animal proteins. followed by dried fruits. ++Use with caution in men P/48 .161 Caffeine is included in tea. leafy vegetables and organic milk/cheese. Other good sources of iron-rich foods include organ meats. especially those high in vitamin A. and poultry.© Integrative Health Resources. ++If iron levels are an issue. specifically UV-B rays. face and arms is 10-20 minutes. Dried beans and vegetables are the best plant sources. including meats and seafood. Low for more details) ++If calcium levels are an issue. and whole grain breads and cereals. Soft drinks. increase calcium-containing foods. Use cholesterol-containing skin oils and wear appropriate sun protection if you are fair skinned. The best sources of pyridoxine are brewer’s yeast. three times a week. Supplementing vitamin D3 along with safe sun exposure is best. legumes. 2011 ++If B vitamins are an issue. leading to bone loss. ++Vegetarian and vegan diets generally are poor sources of vitamin D. improve vegetable intake. ++Specially designed to provide 54 mg of carbonyl iron (Ferronyl®) per serving for a 6-to 8-hour period. wheat germ. peanuts.159 ++If vitamin A levels are an issue. So are low-fat foods and diets. then increase vitamin B6 (pyridoxine) containing foods. ++Because the body needs 30-60 minutes to absorb vitamin D from made from the sun. flours. nuts. However. Liver is by far the richest iron-containing food. boron and glutamic acid. 2 times daily ++For calcium and magnesium support ++Contains highly absorbable calcium. taurine. ++Helps support digestive function163. 2011 Cal/Mag 1001 Oxidative Stress Amino Acid Trends ++Decreased cysteine. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.162 Life Time Fitness FastFuel Complete 4 scoops (approx. blood sugar problems and insulin resistance. accelerated aging and cancer169. methionine Better health & performance start here.165 Multi-Probiotic 4000 1 capsule. L-glutamine and a proprietary fruit and vegetable complex blend. isoleucine. a proprietary digestive enzyme blend (consisting of amylase. 1-3 times daily ++Supports gastrointestinal health166 ++Supports vitamin B and K metabolism167 ++Helps improve absorption of nutrients from foods *Use if calcium and/or magnesium levels are low or trending low © Integrative Health Resources.170 P/49 . Potential Nutrient Imbalances ++Decreased glutathione production168 ++Increased oxidative stress ++Leads to chronic health problems like inflammation.164 ++If gas or bloating occurs. lipase. heart problems. vitamin C. protease). magnesium. hormonal imbalances. vitamin D3. ++A meta analysis of 29 randomized trials showed that supplementation with calcium and vitamin D3 reduces risk of bone fractures by 24 % and significantly reduces loss of bone mass. change to l-glutamine. type 2 diabetes. Sunfiber™ medium chain triglycerides. ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine. 1-4 capsules (500mg – 2 grams) daily in divided doses.1 tablet. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for blood sugar regulation and proper metabolism. sleep disorders. and valine). including bisphenol A. but many of these contain sugar and added chemical ingredients. walnuts. ++Avoid using personal care items such as face creams. ++Increase foods that help with detoxification of the liver and kidneys. brussel sprouts). artificial sweeteners. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. ++Avoid common food allergens. ++Increase omega-3 fatty acids in foods. chemical additives. which are well documented to have anti-inflammatory effects in the body. including wheat. ++Saunas are beneficial for decreasing toxins in the body as is an increase in exercise. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. Make sure if you are taking OTC pain relievers that have acetaminophen (Tylenol) in them. There are several kinds of protein drinks on the market. fried foods. dyes and chemical additives. including meats. © Integrative Health Resources. at least 30 minutes daily 3-4 times a week. soy. These may have chemical residues. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with unsweetened almond milk or quality water. ++Exercise routinely. dairy. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). including asparagus. which initiates the inflammatory signaling pathways. These foods can imbalance immunity and increase oxidative stress. saturated fats founds in fatty meats and dairy. helping balance metabolism. These contaminants can increase oxidative stress on the body. plant foods and wild game. processed.172 Modifying the diet can help decrease physical and mental stress. you stop these medicines immediately until you talk to your doctor or pharmacist. ++Increase your protein by using a protein supplement. shampoos. like high fructose corn syrup. easily digestible protein. ++Have a doctor or pharmacist review your prescription and non-prescription medications along with any dietary supplements you take for the possibility of liver toxicity.173 ++The exposure to pesticides. broccoli. ++Stay away from inflammatory foods. cruciferous vegetables (like cabbage. preserved foods (like lunchmeats. 2011 Dietary and Lifestyle Changes General Dietary and Lifestyle Recommendations P/50 . ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. wieners. refined sugar and carbohydrates. garlic. baked goods. and toiletries that contain estrogens and particularly phthalates. Sweating is your body’s method of detoxification. onions. ++No alcohol until levels return to the normal range ++Limit drinking out of plastic containers.174 Use organic foods where possible to avoid contaminants.++Dietary factors.175 ++Do not microwave food in plastic containers or covered in plastic.171. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). ++Other recommended Life Time Fitness Lab Tests if oxidative stress is an issue include: • Men’s or Women’s Core Health • Energy and Metabolism Premium • Cardio Metabolic Risk Premium • IgG Food Sensitivity Panel Better health & performance start here. Get outside and walk or garden. exercise can help improve digestion of food. fast foods). that can imbalance immunity and increase oxidative stress. Omega-3 fatty acids are found in fish. Life Time Fitness FastFuel Complete 4 scoops (approx. if you take blood-thinning medications. 2011 Alpha lipoic acid P/51 . 2-3 times daily ++Contains antioxidant nutrients. ++Also contains DMG (dimethylglycine) which supports immune function178 Kyolic Reserve 1 capsule (600mg). grape seed extract and polyphenols. isoleucine. lipase. ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine. L-glutamine and a proprietary fruit and vegetable complex blend. change to l-glutamine. SunfiberTM medium chain triglycerides. Better health & performance start here. you should be under the supervision of a doctor before taking any supplement. regulate blood glucose levels and aids in detoxification177 Aller DMG 1 tablet. protects against heart disease and may decrease the risk for certain cancers180 ++Aged garlic has been reported not to interact with blood-thinning medicines. 1-3 times daily ++Aged garlic is an antioxidant and helps improve the antioxidant glutathione levels in the liver and detoxification of the liver179 ++Aged garlic also helps with immunity. including quercetin. protease). 1-4 capsules (500mg – 2 grams) daily in divided doses. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.181 However. a proprietary digestive enzyme blend (consisting of amylase. © Integrative Health Resources. ++Helps support digestive function182. such as aspirin or warfarin (Coumadin).500mg 2 times daily ++Antioxidant176 ++Helps improve energy production. and valine). vitamin C.183 ++If gas or bloating occurs. © Integrative Health Resources.188. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. conjugated linoleic acid (CLA). increase energy and help increase thermogenesis to burn fat — all promoting and sustaining weight loss.189 ++Fish oil may increase bleeding in sensitive individuals. such as those taking warfarin (Coumadin) or aspirin.190 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage.4 capliques daily. help the body adapt to stress. high-quality protein source191 ++Whey is high in amino acids including cysteine and branched-chain amino acids (leucine. although clinical studies have not reported this interaction. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. ++Whey protein also is an antioxidant by helping to raise the levels of glutathione (GSH). capsaicinoids from Cayenne pepper. balance neurochemistry. Vitamin B6 and folate along with trimethylglycine (betaine)193 * Use if BMI 25 or > *If homocysteine is elevated Better health & performance start here. reduce cravings. ++LeanSource™ contains a thermogenic blend of green tea.186 Life Time Fitness Omega-3 Fish Oil 1-2 capsules.185 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. 2011 Life Time Fitness LeanSource™ Weight Loss P/52 .192 ++Provides 22gm protein per 2 scoops (30gm) Methyl-Guard 1 capsule 2 times daily ++Helps regulate homocysteine levels ++Supplies vitamin B12. and valine). Evodia and a supportive supplements 184.187 ++Helps support heart and blood vessel health. isoleucine. mix and drink daily ++Easily digestible. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for blood sugar regulation and proper metabolism. 1-3 times daily ++Supports gastrointestinal health and decreases inflamation194 ++Supports vitamin B and K metabolism195 ++Helps improve absorption of nutrients from foods N-acetyl cysteine (NAC) 500 .750mg 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver196 Better health & performance start here. © Integrative Health Resources. 2011 Multi-Probiotic 4000 P/53 .1 capsule. cortisol. free fatty acids. Albumin makes up about 60% of total blood plasma proteins. magnesium. Pages 54-58 P/54 Back to TOC . Its functions include helping maintain fluid volume and fluid balance in the body and as an antioxidant. prescription and non-prescription drugs. and the thyroid hormone thyroxin. calcium. bilirubin. including amino acids.ALBUMIN Albumin is a protein made in the liver from dietary protein. Many substances bind to albumin for transport in the blood. free-range meats that are raised without chemical additives. ++Increase your protein by using a protein supplement. In addition. There are several kinds of protein drinks on the market. you’ve been drinking too much water or you may need extra protein in your diet. Individuals with liver and/or kidney problems are at highest risk for developing albumin levels that are consistently out of range. General Dietary and Lifestyle Recommendations ++Increase your intake of lean. hormones and antibiotics. grass-fed beef and ostrich. but many of these contain sugar and added chemical ingredients. What Life Time Fitness Lab Tests Report the Albumin value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low albumin value mean? Albumin levels that are low may indicate that you have liver and/or kidney imbalances.6 – 4.8 g/dL Optimal level 4. including fish. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality.5 g/dL Normal range (60-70yrs) 3.5. ++It is important to limit your carbohydrate intake.© Integrative Health Resources. 2011 ALBUMIN Reference Values Albumin blood values (Measured in grams per deciliter = gm/dL) Normal range (3-60yrs) 3. What are steps you can take for a low albumin value? *Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/ her recommendations. Excess carbohydrate intake is associated with non alcoholic fatty liver disease (NAFLD). stomach or intestinal problems.5 g/dL Why is an Albumin level needed? An albumin level is tested routinely as part of your comprehensive metabolic panel (CMP). You can mix the protein powder with a cup of fresh berries or other fruit in a blender with rice milk or quality water.0 .5 . Better health & performance start here. individuals with gastrointestinal disorders who do not absorb nutrients properly or who have chronic diarrhea can develop abnormal albumin levels.4. It is best to use organic. P/55 . Increase quality proteins and fresh vegetables. high-quality proteins in the diet. bison. easily digestible protein. turkey. 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver205 Better health & performance start here.200.204 ++Provides 22gm protein per 2 scoops (30gm) N-acetyl cysteine (NAC) 500 . ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. L-glutamine and a proprietary fruit and vegetable complex blend. 2011 ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome. Supportive Supplements Life Time Fitness Creatine 10gm daily in divided doses for 1 week. change to l-glutamine. Sunfiber™ medium chain triglycerides. a proprietary digestive enzyme blend (consisting of amylase. leafy vegetables and organic milk/cheese ++Increase foods that help with detoxification of the liver and kidneys. ++Increase calcium-containing foods.© Integrative Health Resources. ++Important in exercise and fitness performance.200 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. Losing weight will help improved liver function tests. 1-4 capsules (500mg – 2 grams) daily in divided doses. ++Helps support digestive function. insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. P/56 . broccoli).203 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. lipase. then 5gm daily ++Promotes protein synthesis and enhances muscle mass. cruciferous vegetables (like cabbage. excessive intake of soft drinks (due to high fructose corn syrup). protease). garlic. onions. Inappropriate dietary fat intake. high-quality protein source. including green. including asparagus. 201 ++If gas or bloating occurs. Life Time Fitness FastFuel Complete 4 scoops (approx. mix and drink daily ++Easily digestible.750mg. meats.1 capsule. Losing weight will help improved liver function tests.P. dehydration. P/57 . or a possible vitamin A deficiency. insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. including eggs. liver/kidney imbalances. including: • sweet potatoes • carrots • beets • broccoli • spinach • winter squash • kale • peas • red peppers • tomato juice • apricots ++Increase foods that help with detoxification of the liver and kidneys. especially those high in vitamin A. onions ++Limit alcohol intake. cruciferous vegetables (like cabbage. a minimum of 2 liters of filtered water daily is recommended ++It is important to limit your carbohydrate intake. Excess carbohydrate intake is associated with NAFLD. What are steps you can take for a high albumin value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome. ++Decrease protein intake. broccoli). excessive intake of soft drinks (due to high fructose corn syrup). beans. fish. 2 times daily ++Contains liver-supportive herbs. ++Improve vegetable intake. picrorhiza. General Dietary and Lifestyle Recommendations ++Increase water intake – stay hydrated. Increase quality proteins and fresh vegetables.S What does a high albumin value mean? Albumin levels in the higher range may indicate that you have gastrointestinal imbalances. Inappropriate dietary fat intake. including asparagus. shellfish. Better health & performance start here.A. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver206 © Integrative Health Resources. including milk thistle. garlic. 2011 T. 750mg.210 N-acetyl cysteine (NAC) 500 . and probiotics. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs.S 1 capsule. 2 times daily ++Contains liver-supportive herbs. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. as well as vitamin C.L-glutamine 1-4 capsules (500mg-2 grams) daily in divided doses ++Supports digestive tract tissue and immune function209 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++Helps support digestive function and detoxification processes Better health & performance start here. picrorhiza. 2011 Supportive Supplements P/58 .A.P. 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver211 T. © Integrative Health Resources. including milk thistle. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver212 Ultra-D Tox 1-2 capsules 2 times daily. minerals. is a test to determine albumin and globulin levels. also called the A/G ratio. both proteins found in the blood.Albumin/Globulin (A/G) Ratio The Albumin/Globulin ratio. Pages 59-62 P/59 Back to TOC . The A/G ratio is a way of determining whether albumin or globulin is out of the normal range.© Integrative Health Resources. dyes and chemical additives. Better health & performance start here. 2011 ALBUMIN/GLOBULIN (A/G) RATIO Reference Values Albumin blood values (Measured in grams per deciliter = gm/dL) Normal A/G ratio: 1. a minimum of 2 liters of filtered water daily is recommended ++Stay away from inflammatory foods. Excess carbohydrate intake is associated with NAFLD. What are steps you can take for a lowered A/G ratio? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations.4 Why is an Albumin/Globulin ratio level needed? The Albumin/Globulin (A/G) ratio is tested routinely as part of your comprehensive metabolic panel (CMP). like high fructose corn syrup. Typically. fast foods). refined sugar and carbohydrates. instead of checking each separately. ++It is important to limit your carbohydrate intake. preserved foods (like lunchmeats. the body will have a little more albumin than globulins and the A/G ratio will be just over 1. fried foods. baked goods. processed.0. wieners. which may indicate liver imbalances and chronic inflammatory conditions such as autoimmunity.213 Increase quality proteins and fresh vegetables.1 – 2. General Dietary and Lifestyle Recommendations ++Increase water intake – stay hydrated. P/60 . saturated fats founds in fatty meats and dairy. ++Limit alcohol intake. What Life Time Fitness Lab Tests report the Albumin/Globulin ratio? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a lowered A/G ratio mean? An overproduction of globulins or an underproduction of albumin will result in a low A/G ratio. artificial sweeteners. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver219 © Integrative Health Resources. including milk thistle. frozen dinners. dairy. General Dietary and Lifestyle Recommendations ++Cut out refined sugars and carbohydrates to decrease inflammation and improve insulin function. What are steps you can take for an elevated A/G ratio? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. artificial ingredients and sweeteners. ++Drink at least 8 glasses of filtered water daily to improve detoxification and hydration. The use of chemical additives. 2 times daily ++Contains liver-supportive herbs. P/61 . try to buy organic when possible. picrorhiza. 2011 Supportive Supplements What does an elevated A/G ratio mean? A high A/G ratio may mean that there is too little production of immunoglobulins. hormones. ++Avoid common food allergens. Better health & performance start here. preserved meats like hot dogs or bacon. fast foods. 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver218 T. anything with MSG or monosodium glutamate.A.217 N-acetyl cysteine (NAC) 500 .Alpha lipoic acid 500mg 2 times daily ++Antioxidant214 ++Helps improve energy production and regulate blood glucose levels215 L-glutamine 1-4 capsules (500mg-2 grams) daily in divided doses ++Supports digestive tract tissue and immune function216 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.S 1 capsule. soy. Foods that you should avoid include processed meats. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.750mg. Insulin resistance can lower your immunity. ++When you eat foods.P. pesticides and antibiotics in our food supply can lead to imbalances in the immune system. and immune imbalances may be present. including wheat. Sunfiber™ medium chain triglycerides. P/62 . Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++Helps support digestive function223.P.227 ++Provides 22gm protein per 2 scoops (30gm) Moducare 1-3 capsules.S 1 capsule.225 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. lipase. picrorhiza. 1-4 capsules (500mg – 2 grams) daily in divided doses. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. a proprietary digestive enzyme blend (consisting of amylase.Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance221 ++Helps support serotonin levels222 Life Time Fitness FastFuel Complete 4 scoops (approx. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver231 © Integrative Health Resources. protease). including milk thistle. 2011 Supportive Supplements (For more information on Albumin and Globulins. 2 times daily ++Contains liver-supportive herbs. change to l-glutamine. 1-3 times daily ++Supports gastrointestinal health229 ++Supports vitamin B and K metabolism230 ++Helps improve absorption of nutrients from foods T. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.A. 2-3 times daily ++If immune imbalance is present ++A mixture of plant sterols/sterolins ++Helps support immunity by balancing immune components228 ++Also helps control inflammation Multi-Probiotic 4000 1 capsule. mix and drink daily ++Easily digestible.224 ++If gas or bloating occurs. high-quality protein source226 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). refer to individual listings) Better health & performance start here. L-glutamine and a proprietary fruit and vegetable complex blend. Due to the release of intestinal enzymes. individuals with blood group O and B can have increased ALP levels after eating a fatty meal. ALP is produced in the cells of the bone and liver with some activity in the kidney. thus children have higher levels than adults do. including aspirin and oral contraceptives.Alkaline Phosphatase (ALP) Alkaline phosphatase (ALP) is an enzyme found in all body tissues. Elevated ALP is also present in pregnancy. intestine. Blood levels increase when bones are growing. and placenta. Pages 63-69 P/63 Back to TOC . ALP levels should always be measured after fasting because enzyme levels increase as much as 30 U/L after food ingestion. ALP can be increased if you take prescription and non-prescription medicines on a chronic basis. but is found most predominantly in the liver and bone. High levels of ALP can be seen in imbalances of the bone and minerals and/or the liver. vitamin B6 and zinc. mineral or liver imbalances.400 IU/L Male 20-60 yrs 25-150 IU/L Male 60-100 yrs 25 . What Life Time Fitness Lab Tests report the ALP value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low ALP value mean? Low ALP levels may indicate vitamin/mineral imbalances such as too much vitamin D. 2011 ALKALINE PHOSPHATASE Reference Values ALP blood values (Measured in international units per liter = IU/L) Female 15-20 yrs 45 .© Integrative Health Resources. Medications that can decrease ALP levels include: ++Corticosteroids ++Synthetic estrogen ++Trifluoperazine (Stelazine) ++Hyperalimentation ++Ethambutol (Myambutol) ++Antiretroviral drug ++Thiazide Diuretics • Hydrochlorothiazide (HCTZ. or too little phosphorus. Low ALP levels may also indicate malnutrition and protein deficiency.165 IU/L Male 15-20 yrs 45 .160 IU/L Why is an ALP level needed? The alkaline phosphatase (ALP) level is tested routinely as part of your comprehensive metabolic panel (CMP). Maxide) Better health & performance start here. HydroDiuril) • Methclothiazide (Enduron) • Indapamide (Lozol) • Metolazone (Zaroxolyn) ++Potassium Sparing Diuretics • Triamterene (Diurenium) • Triamterene and HCTZ (Dyazide. vitamin C. magnesium.400 IU/L Female 20-60 yrs 25-150 IU/L Female 60-100 yrs 25 . The primary importance of measuring ALP is to check the possibility of bone. P/64 . bison and ostrich. Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. a proprietary digestive enzyme blend (consisting of amylase. turkey. L-glutamine and a proprietary fruit and vegetable complex blend. ++Increase vitamin C.233 ++If gas or bloating occurs. General Dietary and Lifestyle Recommendations ++Increase your intake of lean. Prinivil) • Ramipril (Altace) ++Clofibrate (Atromid S) ++Azathioprine (Imuran) ++Oral contraceptives ++H2 Blockers • Cimetidine (Tagamet) • Ranitidine (Zantac) • Famotidine (Pepcid) • Nizatidine (Axid) What are steps you can take for an elevated A/G ratio? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. leafy vegetables. change to l-glutamine. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.© Integrative Health Resources. free-range meats that are raised without chemical additives. 2011 ++ACE Inhibitors (Angiotensin-Converting Enzyme Inhibitors) • Captopril (Capoten) • Enalapril (Vasotec) • Lisinopril (Zestril. decrease intake of vitamin D containing foods such as milk and other dairy products. ++If vitamin D levels are elevated. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. It is best to use organic. Buy organic if possible. magnesium and zinc containing foods. including fish.234 Better health & performance start here. including fresh fruits and green. 1-4 capsules (500mg – 2 grams) daily in divided doses. Sunfiber™ medium chain triglycerides. P/65 . high-quality proteins in the diet. protease). lipase. hormones and antibiotics. ++Helps support digestive function232. 239 N-acetyl cysteine (NAC) 500 . picrorhiza. Medications that can increase ALP include: ++Allopurinol (Zyloprim) ++Antibiotics. 1-3 times daily ++Supports gastrointestinal health237 ++Supports vitamin B and K metabolism238 ++Helps improve absorption of nutrients from foods ++Improves liver enzymes. 2 times daily ++Contains liver-supportive herbs. including amitriptylline (Elavil) Better health & performance start here. A high ALP may also indicate bone and mineral imbalances.A. 236 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule.P. such as metformin (Glucophage) and chlorpropamide (Diabenese) ++Chlorpromazine (Thorazine) and other phenothiazines ++Corticosteroids. such as osteoporosis. high-quality protein source 235 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). P/66 . Percocet ++Propranolol (Inderal) ++Tricyclic antidepressants. Vicodin. 2011 Life Time Fitness Peak Performance Whey Protein Isolate What does a high ALP value mean? High ALP values may be due to liver and gallbladder problems. 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver240 T. mix and drink daily ++Easily digestible. including Lortab.S 1 capsule.750mg. such as cortisone (Prednisone) ++Methyltestosterone ++Methyldopa (Aldomet) ++Narcotic pain medicines. including erythromycin and other causing antibiotic allergies ++Anti-inflammatory medicines. including milk thistle. including ibuprofen (Advil) ++Birth control pills ++Oral hypoglycemic medications. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver241 © Integrative Health Resources.2 scoops in favorite beverage. 242 ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome.244 Increase quality proteins and fresh vegetables. If vitamin D levels are low. an acidic diet. Zantac. Boniva) ++Certain Cholesterol-lowering drugs (including Questran and Colestid) ++Digoxin (Lanoxin) ++Potassium sparing diuretics (Dyazide/Maxide) ++Loop diuretics (Lasix) ++Corticosteroids ++Anticonvulsants ++Tetracycline antibiotics ++Magnesium and aluminum antacids ++Ulcer drugs including H2 blockers (Tagamet. Aciphex) © Integrative Health Resources. fast foods and dairy. Physical activity and fitness may help reduce risk of osteoporosis and fracture and fall-related injuries in men and women. ++Soft drinks. including flax seed. may decrease bone density. 30 minutes daily at least 3 times a week. Fruit and vegetable intake was positively associated with bone density in a 1999 study in men and women. 2011 Certain prescription drugs can aso make your bones more brittle by depleting calcium and vitamin D. P/67 . Pepcid) and Proton pump inhibitors (Nexium.252 Better health & performance start here. ++It is important to limit your carbohydrate intake. processed foods. ++Increase calcium-containing foods. excessive intake of soft drinks (due to high fructose corn syrup).251 However. ++Limit fatty foods.248. lean meats like chicken and fish. sesame seeds. such as meats. Excess carbohydrate intake is associated with NAFLD. such as green leafy vegetables and dairy products if you can tolerate dairy. leading to bone loss. These drugs include: What are steps you can take for a high ALP level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. increase intake of vitamin D containing foods such as milk and other dairy products. insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. Caffeine has been reported to negatively affect vitamin D and bone formation.249Studies have also reported that bone mineral density in postmenopausal women can be maintained or increased with therapeutic exercise. General Dietary and Lifestyle Recommendations ++Increase phytoestrogens in foods. Opt for salads with grilled.250 ++In a study in elderly men and women.245 ++Decrease caffeine intake. higher dietary protein intake was associated with a lower rate of agerelated bone loss. Prilosec. Actonel. pomegranate and soy. Phosphoric acid in the drinks can deplete calcium from the body. Phytoestrogens help support bone health.247. fried foods.++Bisphosphonates (including Fosamax.246 ++Exercise appropriately. which includes one high in meats.243 Inappropriate dietary fat intake. contain high levels of phosphoric acid. Losing weight will help improved liver function tests. even artificially sweetened ones. boron and glutamic acid. ++A meta analysis of 29 randomized trials showed that supplementation with calcium and vitamin D3 reduces risk of bone fractures by 24 % and significantly reduces loss of bone mass. L-glutamine and a proprietary fruit and vegetable complex blend. high-quality protein source260 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).261 ++Provides 22gm protein per 2 scoops (30gm) Better health & performance start here. protease). you should be under the supervision of a doctor before taking any supplement. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. magnesium. © Integrative Health Resources. if you take blood-thinning medications. protects against heart disease and may decrease the risk for certain cancers255 ++Aged garlic has been reported not to interact with blood-thinning medicines. a proprietary digestive enzyme blend (consisting of amylase. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. mix and drink daily ++Easily digestible.259 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. ++Helps support digestive function258. vitamin D3. such as aspirin or warfarin (Coumadin). 2 times daily ++Bone support ++Contains highly absorbable calcium. Sunfiber™ medium chain triglycerides. lipase. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.Cal/Mag 1001 1 tablet. Life Time Fitness FastFuel Complete 4 scoops (approx. 2011 Supportive Supplements P/68 . 1-3 times daily ++Aged garlic is an antioxidant and helps improve the antioxidant glutathione levels in the liver and detoxification of the liver254 ++Aged garlic also helps with immunity. 1-4 capsules (500mg – 2 grams) daily in divided doses.257 ++If gas or bloating occurs.253 Kyolic Reserve 1 capsule (600mg).256 However. vitamin C. change to l-glutamine. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver266 Vitamin D 1000 + 1-5 capsules (1. picrorhiza.A. including milk thistle. retest in a month ++Bone support ++Treatment of vitamin D deficiency improves bone mineral density267 Better health & performance start here. 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver265 T. then take 5.000 – 5.000 IU daily.000 IU) daily. then take 1. 1-3 times daily ++Supports gastrointestinal health262 ++Supports vitamin B and K metabolism263 ++Helps improve absorption of nutrients from foods ++Improves liver enzymes. depending on vitamin D lab value + If lab value 30 ng/ml or less.1 capsule.P.750mg.264 N-acetyl cysteine (NAC) 500 . if 30-40 ng/ml. © Integrative Health Resources.000 IU daily both in addition to your multivit. 2 times daily ++Contains liver-supportive herbs. 2011 Multi-Probiotic 4000 P/69 .S 1 capsule. when the activities become roughly equal. The ALT test is often performed in conjunction with other tests that check for liver imbalances. Plasma ALT levels then tend to be higher than AST activity until age 60. Levels can fluctuate 10% or so from test to test. Highest levels generally occur in the afternoon and the lowest levels at night. non-prescription and recreational) can also increase ALT levels. often due to a viral infection. Chronic excessive alcohol intake and drug use (both prescription. Very high levels of ALT (more than 10 times the highest normal level) are usually due to acute liver inflammation. Pages 70-74 P/70 Back to TOC .Alanine Aminotransferase (ALT) Alanine aninotransferase (ALT) is an enzyme present in the liver and to a lesser extent in skeletal muscle. and bilirubin. A high body mass index (BMI) can increase ALT levels by 40 to 50%. ALT is also known as SGPT or seruchronim glutamate pyruvate transaminase. which include aspartate aminotransferase (AST). serum ALT levels can be elevated. Both ALT and AST levels are reliable tests for liver health. When the liver is under stress. Plasma ALT levels are lower in healthy children than AST until approximately 15 to 20 years of age. ALT is considered part of liver function tests (LFTs). alkaline phosphatase. but a low ALT value is generally not of concern. Medications that can lead to a vitamin B6 deficiency include: ++Antibiotics ++Isoniazid (INH) ++Zonisamide (Zonegran) ++Theophylline (Aminophylline) ++Loop diuretics.0 – 55 IU/L Normal Adult Range (Female): 0. P/71 . 2011 ALANINE ANINOTRANSFERASE Reference Values ALP blood values (Measured in international units per liter = IU/L) Normal Adult Range (Male): 0. What Life Time Fitness Lab Tests Report the ALT value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low ALT value mean? ALT values that are low may indicate a vitamin B6 (pyridoxine) deficiency.0 – 40 IU/L Why is an ALT level needed? An alanine aminotransferase (ALT) level is tested routinely as part of your comprehensive metabolic panel (CMP). Supplements that can decrease ALT include N-acetyl cysteine (NAC).© Integrative Health Resources. An ALT levels is generally used to determine liver and gallbladder health. Better health & performance start here. including furosemide (Lasix) and bumetanide (Bumex) ++Hormonal replacement therapy (estrogen/progesterone) ++Oral contraceptives ++Penicillamine (Cupramine) What are steps you can take for a low ALT Value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. ++The best sources of B6 (pyridoxine) are wheat germ. hydralazine (Apresoline). ++Cardiovascular drugs such as amiodarone (Cordarone). ++Stop smoking – smoking lowers vitamin B6 levels. environmental intoxication (such as lead or mercury toxicity). isoniazid (INH). chronic alcohol abuse or a medication interaction/side effect. various drugs ++NSAIDs including ibuprofen (Advil) and naproxen (Aleve) ++Tricyclic antidepressants including amitriptylline (Elavil) ++Antibiotics such as the tetracyclines.268 © Integrative Health Resources. potatoes. sulfonamides. chronic inflammation.272 What does a high ALT value mean? ALT values that are high may be due to liver or kidney problems. excess liver fat. obesity. sulfamethoxazole. etc. P/72 . 1-3 times daily ++Supports gastrointestinal health269 ++Supports vitamin B and K metabolism270 ++Helps improve absorption of nutrients from foods ++Improves liver enzymes. quinidine ++Zileuton (Zyflo) ++Heparin ++Antifungal drugs ++Methotrexate (Rheumex) ++Salicylates (aspirin) ++Anticonvulsants • Phenobarbital • Phenytoin (Dilantin) • Primidone (Mysoline) • (Zonegram) Better health & performance start here. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. ++The normal flora in the human intestinal tract also synthesizes vitamin B6. Medications that can increase ALT values include: ++Acetaminophen (Tylenol) ++Chemotherapy. organ meats (especially liver). legumes. peanuts. 2011 General Dietary and Lifestyle Recommendations Supportive Supplements Pyridoxal-5-phosphate (Vitamin B-6) 1 capsule (50mg) daily ++Use if vitamin B6 values are low ++Can be taken as part of the Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM Multi-Probiotic 4000 1 capsule. exposure to pesticides or other environmental chemicals).271 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. trimethoprim. and bananas. nitrofurantoin. Sweating is your body’s method of detoxification. black cohosh (Actaea racemosa).273 Inappropriate dietary fat intake. broccoli. garlic. lean meats like chicken and fish. ++Increase foods that help with detoxification of the liver and kidneys. fried foods. such as meats.276 Better health & performance start here. P/73 . fast foods and dairy. Losing weight will help improved liver function tests. onions. excessive intake of soft drinks (due to high fructose corn syrup and sugar). processed foods. 2011 ++HMG-CoA Reductase Inhibitors • Atorvastatin (Lipitor) • Lovastatin (Mevacor. including asparagus.© Integrative Health Resources. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. ++Saunas are beneficial for decreasing toxins in the body as is an increase in exercise. Altocor) • Fluvastatin (Lescol) • Pravastatin (Pravachol) • Simvastatin (Zocor) ++Dietary supplements. including Kava (Piper methysticum). you stop these medicines immediately until you talk to your doctor or pharmacist. insulin resistance caused by eating too much refined sugar and carbs and increased oxidative stress due to a poor diet combine to increase free fatty acid delivery to the liver. Get outside and walk or garden. Red yeast rice (Monascus purpureus) What are steps you can take for a high ALT level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. ++Make sure to use “organic” meats and vegetables where possible to limit the potential for chemicals additives and toxins. cruciferous vegetables (like cabbage. Supportive Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant275 ++Helps improve energy production and regulate blood glucose levels275 ++Builds glutathione pools n the liver Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. Opt for salads with grilled. ++No alcohol until levels return to the normal range ++Have a doctor or pharmacist review your prescription and non-prescription medications along with any dietary supplements you take for the possibility of liver toxicity. Make sure if you are taking OTC pain relievers that have acetaminophen (Tylenol) in them. ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome. General Dietary and Lifestyle Recommendations ++Limit fatty foods. brussel sprouts). S 1 capsule. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver283 Ultra-D Tox 1-2 capsules 2 times daily. including milk thistle. ++Helps support digestive function and detoxification processes Better health & performance start here.750mg. 2 times daily ++Contains liver-supportive herbs. 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver282 T. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. 1-3 times daily ++Supports gastrointestinal health279 ++Supports vitamin B and K metabolism280 ++Helps improve absorption of nutrients from foods ++Improves liver enzymes. minerals. mix and drink daily ++Easily digestible.A.P. high-quality protein source277 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).281 N-acetyl cysteine (NAC) 500 .278 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. picrorhiza. as well as vitamin C. and probiotics. 2011 Life Time Fitness Peak Performance Whey Protein Isolate P/74 .2 scoops in favorite beverage. © Integrative Health Resources. Moderate exercise increases AST levels for as long as 24 hours. also called SGOT or serum glutamic oxaloacetic transaminase) is an enzyme normally found in many tissues of the body. while obese men may have mildly elevated AST levels. including liver. heart.10% from one day to the next in the same individual. AST values can be altered due to several factors.Aspartate Aminotransferase (AST) Aspartate aminotransferase (AST. Pages 75-79 P/75 Back to TOC . AST levels can fluctuate between 5 . usually less than 3 times the upper limit of normal. kidney. and brain. AST levels are about 15% higher in African American than Caucasian men. The AST test is often performed in conjunction with other tests that check for liver imbalances. Both AST and ALT levels are reliable tests for liver health. muscle. AST is released into blood when any one of these tissues is out of balance. ++The normal flora in the human intestinal tract also synthesize vitamin B6. and bananas. Pregnancy may also cause lower than normal AST levels. P/76 . Supplements that can decrease AST include N-acetyl cysteine (NAC). Medications that can lead to a vitamin B6 deficiency include: ++Antibiotics ++Isoniazid (INH) ++Zonisamide (Zonegran) ++Theophylline (Aminophylline) ++Loop diuretics. wheat germ. General Dietary and Lifestyle Recommendations ++The best sources of B6 (pyridoxine) are brewer’s yeast. organ meats (especially liver). potatoes. What Life Time Fitness Lab Tests Report the AST value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low AST value mean? AST values that are low may indicated a vitamin B6 (pyridoxine) deficiency. legumes.0 IU/L Why is an AST level needed? An aspartate aminotransferase (AST) level is tested routinely as part of your complete metabolic panel (CMP). peanuts. AST levels are generally used to determine liver and gallbladder health. but a low AST is generally not of concern. ++Stop smoking – smoking lowers vitamin B6 levels.284 Better health & performance start here. including furosemide (Lasix) and bumetanide (Bumex) ++Hormonal replacement therapy (estrogen/progesterone) ++Oral contraceptives ++Penicillamine (Cupramine) What are steps you can take for a low AST value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations.0 – 40.© Integrative Health Resources. 2011 ALKALINE PHOSPHATASE Reference Values AST blood values (Measured in international units per liter = IU/L) Normal Adult Range 0. nitrofurantoin.288 Pyridoxal-5-phosphate (Vitamin B-6) 1 capsule (50mg) daily ++Can be taken as part of the Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM © Integrative Health Resources. Medications that can increase AST values include: ++Acetaminophen (Tylenol) ++Chemotherapy. Altocor) • Fluvastatin (Lescol) • Pravastatin (Pravachol) • Simvastatin (Zocor) Better health & performance start here. obesity. chronic alcohol abuse or a medication interaction/side effect. quinidine ++Zileuton (Zyflo) ++Heparin ++Antifungal drugs ++Methotrexate (Rheumex) ++Salicylates (aspirin) ++Anticonvulsants • Phenobarbital • Phenytoin (Dilantin) • Primidone (Mysoline) • (Zonegram) ++HMG-CoA Reductase Inhibitors • Atorvastatin (Lipitor) • Lovastatin (Mevacor.Multi-Probiotic 4000 1 capsule. trimethoprim. 2011 Supportive Supplements What does a high AST value mean? AST values that are increased may be due to liver or kidney imbalances. isoniazid (INH). chronic inflammation. excess liver fat. P/77 . exposure to pesticides or other environmental chemicals). sulfonamides. hydralazine (Apresoline). ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. various drugs ++NSAIDs including ibuprofen (Advil) and naproxen (Aleve) ++Tricyclic antidepressants including amitriptylline (Elavil) ++Antibiotics such as the tetracyclines. ++Cardiovascular drugs such as amiodarone (Cordarone). etc. 1-3 times daily ++Supports gastrointestinal health285 ++Supports vitamin B and K metabolism286 ++Helps improve absorption of nutrients from foods ++Improves liver enzymes.287 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. environmental intoxication (such as lead or mercury poisoning. sulfamethoxazole. Make sure if you are taking OTC pain relievers that have acetaminophen (Tylenol) in them. garlic. cruciferous vegetables (like cabbage. including asparagus. P/78 . including Kava (Piper methysticum). ++Make sure to use “organic” meats and vegetables where possible to limit the potential for chemicals additives and toxins. Red yeast rice (Monascus purpureus) DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. broccoli).What are steps you can take for a high AST level? © Integrative Health Resources. processed foods. ++No alcohol until levels return to the normal range ++Have a doctor or pharmacist review your prescription and non-prescription medications along with any dietary supplements you take for the possibility of liver toxicity. 2011 ++Dietary supplements. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. Get outside and walk or garden. black cohosh (Actaea racemosa). Increase quality proteins and fresh vegetables. Inappropriate dietary fat intake. insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. excessive intake of soft drinks (due to high fructose corn syrup). such as meats. ++Saunas are beneficial for decreasing toxins in the body as is an increase in exercise. Excess carbohydrate intake is associated with non-alcoholic fatty liver disease (NAFLD). fast foods and dairy.293 Better health & performance start here. ++Increase foods that help with detoxification of the liver and kidneys. NAFLD is a common condition associated with obesity and metabolic syndrome. ++It is important to limit your carbohydrate intake. lean meats like chicken and fish. General Dietary and Lifestyle Recommendations ++Limit fatty foods. fried foods. Supportive Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant291 ++Helps improve energy production and regulate blood glucose levels292 ++Supports glutathione production in the liver Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. onions. Opt for salads with grilled. you stop these medicines immediately until you talk to your doctor or pharmacist. Losing weight will help improve liver function tests. A.298 N-acetyl cysteine (NAC) 500 . minerals. © Integrative Health Resources. 1-3 times daily ++Supports gastrointestinal health296 ++Supports vitamin B and K metabolism297 ++Helps improve absorption of nutrients from foods ++Improves liver enzymes. and probiotics. 2 times daily ++Contains liver-supportive herbs.750mg. high-quality protein source294 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).S 1 capsule. 2011 Life Time Fitness Peak Performance Whey Protein Isolate P/79 . picrorhiza. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver300 Ultra-D Tox 1-2 capsules 2 times daily. ++Helps support digestive function and detoxification processes Better health & performance start here. 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver299 T.295 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule.P. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. as well as vitamin C.2 scoops in favorite beverage. including milk thistle. mix and drink daily ++Easily digestible. The liver also removes toxic chemicals or waste products from the blood. Total bilirubin and direct bilirubin levels are measured in the blood. A change in bilirubin level typically indicates liver stress. the iron-containing component of red blood cells that transports oxygen to tissues. After bilirubin enters the cells of the liver.Bilirubin Billirubin is a yellow product in the blood that occurs due to the destruction of hemoglobin and aging red blood cells (erythrocytes). Direct or conjugated bilirubin is measured separately from bilirubin not removed from the blood (termed unconjugated or indirect bilirubin). The liver produces and secretes bile into the intestines to help digest dietary fat. other chemicals (primarily glucuronic acid) attach to bilirubin (called conjugation) and the complex (called conjugated bilirubin or direct bilirubin) is then excreted into the bile and eliminated through the feces. Bilirubin values are elevated in liver and gallbladder problems. Jaundice is a condition in which a person's skin and the whites of the eyes are discolored yellow due to an increased level of bile pigments in the blood resulting from liver problems. When there is too much bilirubin being produced for the liver to remove from the blood. 80% of bilirubin comes from hemoglobin. whereas indirect bilirubin levels are derived from the total and direct bilirubin measurements. the result of which is jaundice. including bilirubin. Bilirubin is excreted in urine and bile (produced by the liver). Pages 80-84 P/80 Back to TOC . Total 0. in high doses What are steps you can take for a low Bilirubin Value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. Better health & performance start here.© Integrative Health Resources.2 mg/dL Bilirubin. insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. and uses bilirubin. A bilirubin test is used to evaluate liver health. 2011 BILIRUBIN Reference Values Bilirubin blood value Measured in milligrams per deciliter (mg/dL) Bilirubin. such as meats. fast foods and dairy.0 – 1. Direct 0. excessive fat digestion or diets low in nitrogen foods (like legumes). Excess carbohydrate intake is associated with NAFLD.0 – 0.4 mg/dL Why is an Bilirubin level needed? A bilirubin level is tested routinely as part of your complete metabolic panel (CMP). excessive intake of soft drinks (due to high fructose corn syrup). ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome. fried foods. P/81 . until your levels return to normal. and assess how well your body breaks down. lean meats like chicken and fish. Opt for salads with grilled. processed foods. including coffee and tea. What Life Time Fitness Lab Tests Report the Bilirubin value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low Bilirubin value mean? A bilirubin level that is low may indicate liver or gallbladder problems. ++Limit fatty foods. Medications that can lead to a low total bilirubin value include: ++Barbiturates ++Caffeine ++Penicillin ++Salicylates such as aspirin. Inappropriate dietary fat intake. changes. General Dietary and Lifestyle Recommendations ++Stop drinking beverages with caffeine. Losing weight will help improved liver function tests. ++It is important to limit your carbohydrate intake. P/82 . Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx.A.305 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. environmental intoxication (such as lead or mercury poisoning.310 T. protease). change to l-glutamine.© Integrative Health Resources. including legumes (beans) and lean red meats like bison and organic beef. ++Do not take OTC pain relievers.S 1 capsule. 1-4 capsules (500mg – 2 grams) daily in divided doses. L-glutamine and a proprietary fruit and vegetable complex blend. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver311 What does a high Bilirubin value mean? Bilirubin values that are increased may be due to liver or gallbladder problems. picrorhiza.P. 2 times daily ++Contains liver-supportive herbs. chronic alcohol abuse or a Better health & performance start here. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. mix and drink daily ++Easily digestible. Sunfiber™ medium chain triglycerides. 2011 ++Increase quality proteins and fresh vegetables. ++Helps support digestive function303. a proprietary digestive enzyme blend (consisting of amylase.304 ++If gas or bloating occurs. ++Increase nitrogen-bearing foods. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. including aspirin. exposure to pesticides or other environmental chemicals). including milk thistle. lipase. high-quality protein source306 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).307 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. 1-3 times daily ++Supports gastrointestinal health308 ++Supports vitamin B and K metabolism309 ++Helps improve absorption of nutrients from foods ++Improves liver enzymes. cruciferous vegetables (like cabbage. including codeine. ++Make sure to use “organic” meats and vegetables where possible to limit the potential for chemicals additives and toxins. fast foods and dairy. morphine. broccoli). ++Saunas are beneficial for decreasing toxins in the body as is an increase in exercise. oxycodone ++MAO inhibitors ++Epinephrine ++Methotrexate ++Methyldopa (Aldomet) ++Nicotinic acid ++Oral contraceptives ++Quinidine ++Theophylline © Integrative Health Resources. ++It is important to limit your carbohydrate intake. ++No alcohol until levels return to the normal range ++Have a doctor or pharmacist review your prescription and non-prescription medications along with any dietary supplements you take for the possibility of liver toxicity. isoniazide) ++Azathioprine (Imuran) ++Chlorpropamide (Diabinese) ++Cholinergics ++Opiates.312 Increase quality proteins and fresh vegetables. including sulfonamides ++Antimalaria medications (Rifampin. excessive intake of soft drinks (due to high fructose corn syrup). insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. Get outside and walk or garden. 2011 medication interaction/side effect. ++Limit fatty foods. garlic. Opt for salads with grilled. P/83 .312 Inappropriate dietary fat intake. ++Increase foods that help with detoxification of the liver and kidneys. you stop these medicines immediately until you talk to your doctor or pharmacist.++Allopurinol ++Anabolic steroids ++Antibiotics. Better health & performance start here. Make sure if you are taking OTC pain relievers that have acetaminophen (Tylenol) in them. Losing weight will help improved liver function tests. lean meats like chicken and fish. onions. such as meats. processed foods. General Dietary and Lifestyle Recommendations ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome. meperidine. Excess carbohydrate intake is associated with NAFLD. including asparagus. fried foods. Medications that can increase bilirubin values include: What are steps you can take for a high Bilirubin level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver322 T. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver323 Ultra-D Tox 1-2 capsules 2 times daily. minerals.316 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage.321 N-acetyl cysteine (NAC) 500 .S 1 capsule. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. picrorhiza. 65gm) in the morning as part of a healthy beverage ++Antioxidant ++Helps improve energy production and regulate blood glucose levels315 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.A.750mg. and probiotics.318 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. 2011 Supportive Supplements P/84 . as well as vitamin C.Alpha lipoic acid 4 scoops (approx. © Integrative Health Resources. 2 times daily ++Contains liver-supportive herbs. high-quality protein source317 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). ++Helps support digestive function and detoxification processes Better health & performance start here. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. including milk thistle. mix and drink daily ++Easily digestible.P. 1-3 times daily ++Supports gastrointestinal health319 ++Supports vitamin B and K metabolism320 ++Helps improve absorption of nutrients from foods ++Improves liver enzymes. BUN (Blood Urea Nitrogen) The BUN. Pages 85-89 P/85 Back to TOC . indicates how well your kidneys are moving the toxin urea out of the body. a waste product made in the liver and excreted by the kidneys. or blood urea nitrogen. along with a creatinine test. lab test measures the amount of nitrogen produced in the blood from urea. The BUN test. which can be common in those with a history of high blood sugar and high blood pressure. 2011 BUN (BLOOD UREA NITROGEN) Reference Values BUN blood value (Measured in milligrams per deciliter = mg/dL) Normal Range (Adults): 5 – 26 mg/dL BUN:Creatinine ratio (Adults): 8 – 27 Why is an BUN level needed? A BUN level is tested routinely as part of your complete metabolic panel (CMP). Overall kidney function is best evaluated when looking at BUN and creatinine together. Low levels may indicate a liver imbalance or malnutrition/protein deficit. called the BUN/Creatinine Ratio. an indicator of kidney health.© Integrative Health Resources. If the BUN level is rising. What Life Time Fitness Lab Tests Report the BUN value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low total BUN value mean? BUN levels that are low are not common and generally should not be of concern. A high BUN level may mean the kidneys are stressed. P/86 . What are steps you can take for a low BUN Value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. ++Do not take OTC pain relievers. A low BUN level can occur normally in the second or third trimester of pregnancy. General Dietary and Lifestyle Recommendations ++Decrease your fluid intake if you have been drinking lots of water. including aspirin. A BUN blood test is used together with the creatinine blood level to determine the BUN/Creatinine ratio. aspirin and acetaminophen (Tylenol) has been associated with development of kidney imbalances. You should watch your kidney values closely as you are aging as it an indicator of kidney imbalances. Better health & performance start here. it is an indication that the kidneys may not doing their job of removing urea from the blood. Chronic use of prescription or over the counter pain medications such as non-steroidal anti-inflammatory drugs or NSAIDs (including ibuprofen or Advil and naproxsyn or Aleve). Muscle injuries and too much water (over hydration) may also decrease BUN levels. contain high levels of phosphoric acid. mix and drink daily ++Easily digestible. Other foods high in phosphorus include beefalo. even artificially sweetened ones. veal. 2 times daily ++Contains liver-supportive herbs.329 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. picrorhiza. Phosphoric acid in the drinks can also deplete calcium from the body.© Integrative Health Resources. clams. ++Soft drinks. processed foods like processed cheeses and meats and fish sticks. Watch labels for sodium monophosphate and other names. 2011 ++Increase nitrogen-bearing foods. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. like soft drinks. including legumes (beans) and lean red meats like bison and organic beef. leading to bone loss. ++Helps support digestive function327.S 1 capsule. protease). L-glutamine and a proprietary fruit and vegetable complex blend. including milk thistle. lipase.324 Supportive Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant325 ++Helps improve energy production and regulate blood glucose levels326 Life Time Fitness FastFuel Complete 4 scoops (approx.331 ++Provides 22gm protein per 2 scoops (30gm) T. Sunfiber™ medium chain triglycerides.328 ++If gas or bloating occurs. bran cereal and almonds. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver332 Better health & performance start here. a proprietary digestive enzyme blend (consisting of amylase. 1-4 capsules (500mg – 2 grams) daily in divided doses. dairy products.P.A. many snack foods. ++Decrease phosphorus-containing food. high-quality protein source330 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). P/87 . change to l-glutamine. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. ++Soft drinks. dairy products. 2011 What does a high BUN value mean? ++Corticosteroids ++Tetracycline antibiotics ++Samdimmune (cyclosporine) ++Immuran (azathioprine) ++Diuretics.334 If you are overweight or obese based on your BMI (body mass index). at least to once daily. These foods also raise blood glucose and insulin levels. Phosphoric acid in the drinks can also deplete calcium from the body. beans and nuts (as a snack). processed foods like processed cheeses and meats and fish sticks. Other foods high in phosphorus include beefalo.335 A decline in kidney function often seen in diabetes and obesity. ++No alcohol until levels return to the normal range Supportive Supplements Alpha lipoic acid 500mg 2 times daily Better health & performance start here. contain high levels of phosphoric acid. which can be a result of insulin resistance and obesity. including asparagus. veal. The number one cause of kidney failure is diabetes. including furosemide (Lasix) and hydrochlorothiazide What are steps you can take for a high BUN level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations.337 ++Limit meats. including lean meats. ++Increase foods that help with detoxification of the liver and kidneys. General Dietary and Lifestyle Recommendations ++Lose weight.336 ++Control insulin and blood sugar levels through dietary changes. ++Eating a lower carbohydrate diet can help keep your kidneys healthy by decreasing blood sugar imbalances and insulin resistance. cruciferous vegetables (like cabbage. ++Decrease phosphorus-containing food. Get outside and walk or garden. A diet high in protein can also increase a BUN value. onions. bran cereal and almonds. Over-consumption of simple carbohydrates like refined sugars and grains. ++Make sure to use “organic” meats and vegetables where possible to limit the potential for chemicals additives and toxins. garlic. age and sex (men generally have higher BUN values than women). resulting in kidney imbalances. even artificially sweetened ones. Watch labels for sodium monophosphate and other names. including dehydration. like soft drinks. leading to bone loss. many snack foods. as can exercise. ++Antioxidant338 ++Helps improve energy production and regulate blood glucose levels339 P/88 . A high BUN level may indicate your kidneys are not filtering toxins out properly. clams.BUN values that are increased may be due to kidney imbalances. causes unfriendly flora to grow in the GI tract. Studies report kidney imbalances when you are overweight or obese. ++Saunas are beneficial for decreasing toxins in the body as is an increase in exercise. broccoli). © Integrative Health Resources. Eat more quality protein. followed by hypertension. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. protease). 1-3 times daily ++Supports gastrointestinal health345 ++Supports vitamin B and K metabolism346 ++Helps improve absorption of nutrients from foods Better health & performance start here.343 ++If gas or bloating occurs. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. lipase. ++Helps support digestive function342. Sunfiber™ medium chain triglycerides. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. 2011 Dual-Source Chromium as chromium polynicotinate and chromium picolinate P/89 . © Integrative Health Resources.344 Multi-Probiotic 4000 1 capsule. a proprietary digestive enzyme blend (consisting of amylase. change to l-glutamine. 1-4 capsules (500mg – 2 grams) daily in divided doses.1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance340 ++Helps support serotonin levels341 Life Time Fitness FastFuel Complete 4 scoops (approx. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. L-glutamine and a proprietary fruit and vegetable complex blend. Calcium Calcium is the most abundant mineral in the human body. Average healthy males contain about 2. In bones and teeth.5 to 3 pounds of calcium while females contain about 2 pounds. calcium exists primarily as hydroxyappatite. which leaves only about 1% in cells and body fluids. Approximately 99% of calcium is present in the bones and teeth. which is a calcium carbonate/calcium phosphate crystalline compound that provides rigidity and strength to these tissues. Pages 90-94 P/90 Back to TOC . Some foods in your diet can actually lead to low-calcium levels. and calcitonin through complex feedback loops. collards. Symptoms can include tingling extremities (fingers/toes) and muscle cramping. What Life Time Fitness Lab Tests Report a Calcium value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low-calcium value mean? Calcium levels that are low generally do not cause any symptoms. they should increase their intake of calcium. These drugs include: ++Magnesium and aluminum antacids ++Some antibiotics like tetracycline ++Anticonvulsants like carbamazepine (Tegretol). Calcium is an important and essential nutrient found in the body. and is used for energy production by muscles. Calcium is involved in the development of strong bones and teeth. vitamin D.2 mg/dL Normal Range (adults. blood clotting. Fiber from wheat bran contains high levels of phytates and may decrease calcium absorption. As people age. 59 > yrs) 8. malnutrition/low protein levels and alcoholism. which may bind to calcium and pull it from the body. especially those containing phytic acid and oxalic acid. 18-59 yrs) 8. unless the levels are very low. as can too much phosphorus in the diet. nerves.© Integrative Health Resources. P/91 . 2011 CALCIUM Reference Values ALP blood values (Measured in milligrams per deciliter = mg/dL) Normal Range (adults. Calcium regulation is maintained by the parathyroid hormone (PTH).7 – 10. Appropriate levels of calcium are critical to decrease the chances of developing bone and mineral imbalances. Low-calcium levels can be caused by kidney imbalances. heart. Certain prescription drugs can also make your bones more brittle by depleting calcium. The importance for all individuals to take adequate amounts of calcium in their diet is well known. rhubarb and beans. Calcium also is affected by magnesium and phosphorus levels. particularly for bone strength.6 – 10. If low-calcium levels are left untreated. kidneys and teeth.2 mg/dL Why is a Calcium blood level needed? A calcium level is tested routinely as part of your complete metabolic panel (CMP). These foods include spinach. plays a crucial role in nerve impulse transmission. then bone disease is likely to occur in old age. Low levels of magnesium and vitamin D can also lead to calcium deficiencies. proper enzyme function and nerve transmission. sweet potatoes. phenytoin (Dilantin) and Phenobarbital Better health & performance start here. and testing for blood calcium levels can let you know if you are susceptible to conditions relating to the bones. higher dietary protein intake was associated with a lower rate of agerelated bone loss.355 Better health & performance start here. General Dietary and Lifestyle Recommendations ++Increase your intake of lean. an acidic diet.352 Increase weight-bearing exercises. turkey. increase intake of vitamin D containing foods such as milk and other dairy products. ++Stop smoking. It is best to use organic. leading to bone loss. Fruit and vegetable intake was positively associated with bone density in a 1999 study in men and women. including fish. bison and ostrich. Boniva. P/92 . yoga and dancing are also good activities to help decrease stress.© Integrative Health Resources.354 However. Physical activity and fitness may help reduce risk of osteoporosis and fracture and fall-related injuries in men and women. even artificially sweetened ones. high-quality proteins in the diet. Phosphoric acid in the drinks can deplete calcium from the body. ++Increase calcium-containing foods. 30 minutes daily at least 3 times a week. Caffeine has been reported to negatively affect vitamin D and bone formation. cycling and weight training. Legumes (beans) are also good sources of quality protein. Maxide) ++Digoxin ++Cholesterol-lowering drugs called bile acid sequestrants (cholestyramine or Questran) ++Mineral oil ++Phosphate enema ++Bisphosphonates for osteoporosis like Fosamax.351 Studies have also reported that bone mineral density in postmenopausal women can be maintained or increased with therapeutic exercise.353 Swimming. including furosemide (Lasix) ++Potassium sparing diuretics like triamterene (Dyazide.348 Caffeine is included in tea. which includes one high in meats. such as green leafy vegetables and dairy products if you can tolerate dairy. ++Soft drinks. hormones and antibiotics. may decrease bone density. ++In a study in elderly men and women.350. These exercises can help slow down bone loss or osteoporosis. 2011 ++Steroids ++Antiretroviral drugs for HIV ++Loop diuretics. free-range meats that are raised without chemical additives. If vitamin D levels are low.349. coffee and chocolate. which include walking.347 ++Decrease caffeine intake. Snack on almonds or Brazil nuts. Actonel ++Anti-ulcer drugs ++Colchicine for gout What are steps you can take for a low-calcium value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. contain high levels of phosphoric acid. ++Exercise appropriately. vitamin C. vitamin D3. change to l-glutamine. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. a proprietary digestive enzyme blend (consisting of amylase.356 Life Time Fitness FastFuel Complete 4 scoops (approx. 2011 Supportive Supplements P/93 . ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. boron and glutamic acid. 2 times daily ++Bone support ++Contains highly absorbable calcium. ++Helps support digestive function357. high-quality protein source360 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).Cal/Mag 1001 1 tablet. L-glutamine and a proprietary fruit and vegetable complex blend. ++A meta analysis of 29 randomized trials showed that supplementation with calcium and vitamin D3 reduces risk of bone fractures by 24 % and significantly reduces loss of bone mass.359 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. 1-3 times daily ++Supports gastrointestinal health362 ++Supports vitamin B and K metabolism363 ++Helps improve absorption of nutrients from foods Better health & performance start here.358 ++If gas or bloating occurs. Sunfiber™ medium chain triglycerides. protease). 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. lipase.361 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. 1-4 capsules (500mg – 2 grams) daily in divided doses. magnesium. © Integrative Health Resources. mix and drink daily ++Easily digestible. strawberries. including asparagus. wear sunscreen (SPF 30 or higher) and cover exposed body parts until calcium levels return to normal Supportive Supplements Multi-Probiotic 4000 1 capsule. oats contain tyrosine.+ 1-5 capsules (1. then take 5.000 IU daily both in addition to your multivit. ++Incorporate low-calcium foods into your diet. pinto beans. beets. wheat. meats. retest in a month ++Bone support ++Treatment of vitamin D deficiency improves bone mineral density364 © Integrative Health Resources. apples. drink 2-3 times daily. Better health & performance start here. eggplant. Use organic green tea (sencha preferred). asparagus. ++Decrease vitamin D intake. 1-3 times daily ++Supports gastrointestinal health365 ++Supports vitamin B and K metabolism366 ++Helps improve absorption of nutrients from foods Tyrosine 500-1000mg daily ++Amino acid ++Supports thyroid hormone metabolism367 ++Dairy products. pineapple. then take 1. depending on vitamin D lab value + If lab value 30 ng/ml or less. artichoke. ++Increase foods that help detoxify the kidneys. Steep 1-2 teaspoonfuls in a cup of hot water. melons. General Dietary and Lifestyle Recommendations ++Increase fluid intake. cottage cheese. parsley ++Stay out of the sun as much as possible. grapes. including dairy products.000 IU) daily. What are steps you can take for a high calcium level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. such as chicken.000 – 5. tomatoes. P/94 . drink at least 2 liters of filtered water daily ++Substitute green tea for your morning coffee. fish. Too much vitamin D can also lead to high calcium values. 2011 Vitamin D 1000 What does a high calcium value mean? Calcium levels that are high may be due to parathyroid problems or dehydration. if 30-40 ng/ml.000 IU daily. cantaloupe. strain. Chloride Chloride is an electrolyte that. along with sodium and potassium. In addition. or the process of turning food into energy. Chloride also helps to maintain blood pressure through proper blood volume and pH. helps balance the fluid inside and outside of your cells. chloride is instrumental for normal metabolism. Of interest is that sea water has almost the same concentration of chloride ion as fluids found in the human body. Pages 95-99 P/95 Back to TOC . What Life Time Fitness Lab Tests Report a Chloride value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low Chloride value mean? Low levels of chloride may indicate overhydration (too much water) or not enough salt in the diet. and the excess is excreted in urine. Better health & performance start here. P/96 . Your salt consumption will also affect chloride levels. as can diarrhea and vomiting. which is made up of sodium and chloride. Profuse sweating can lead to chloride loss. When your body is too alkaline. most meats (especially organ meats). so out of balance chloride levels may be due to kidney problems. 2011 CHLORIDE Reference Values Chloride blood values (Measured in millimoles per liter = mmol/L) Normal Range (Adults) 97 – 108 mmol/L Why is a Chloride blood level needed? A chloride level is tested routinely as part of your complete metabolic panel (CMP).© Integrative Health Resources. The amount of chloride in your blood is carefully controlled by your kidneys. fish. grains (if no allergy). Most of the chloride is absorbed by the gastrointestinal tract. General Dietary and Lifestyle Recommendations ++Increase your intake of more acidic foods. such as shellfish (if no allergy). The following drugs can cause a depletion of sodium and chloride: ++ACE Inhibitors ++Bicarbonates ++Salicylates ++Loop Diuretics (like Lasix or furosemide) ++Thiazide Diuretics (like hydrochlorothiazide or HCTZ) ++Colchicine What are steps you can take for a low chloride value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. or basic. then your chloride level may also be low. as too much salt intake will increase chloride. Fluid intake also affects chloride levels. eggs and dairy. The normal way we obtain chloride is through food and table salt. a proprietary digestive enzyme blend (consisting of amylase. Stop taking antacids. wheat. lipase. If your body is in an acidic state (called metabolic acidosis). protease). 1-4 capsules (500mg – 2 grams) daily in divided doses. Prescription and Non-prescription Drugs that can increase chloride levels include: ++Acetazolamide ++Ammonium chloride ++Androgens (including testosterone) Better health & performance start here. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. ++Get at least 7-8 hours of sleep a night. What does a high chloride value mean? A chloride level that is high can be due to too much salt (sodium/chloride) consumption. hormones and antibiotics. 2011 ++It is best to use organic.369 ++If gas or bloating occurs. olives and tomatoes ++Decrease fluid intake. lettuce. meats. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. 1-3 times daily ++Supports gastrointestinal health371 ++Supports vitamin B and K metabolism372 ++Helps improve absorption of nutrients from foods Tyrosine 500-1000mg daily ++Amino acid ++Supports thyroid hormone metabolism373 ++Dairy products. diarrhea. Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx.© Integrative Health Resources. change to l-glutamine. L-glutamine and a proprietary fruit and vegetable complex blend. Sunfiber™ medium chain triglycerides. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.370 Multi-Probiotic 4000 1 capsule. then you may have an elevated chloride level. ++If you take antacids or sodium bicarbonate (baking soda) for stomach problems frequently. fish. ++Increase your intake of foods with natural chloride such as celery. P/97 . and excess cortisol release (high stress levels). oats contain tyrosine. ++Helps support digestive function368. free-range meats that are raised without chemical additives. this can lead to low chloride levels. high sodium water (like mineral water). Motrin) or naproxen (Aleve) What are steps you can take for a high chloride level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. turnip.374 l-Theanine 100-200mg. pickled or cured meats like jerky. hot dogs. lima beans. almonds/Brazil nuts. ++Decrease stress. ++IF you are using salt-free alternatives. Supportive Supplements Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. nutrient support ++Isolated from green tea ++Helps decrease stress and improve neurochemical balance375. apricots.© Integrative Health Resources. as these can lead to electrolyte disturbances. 1-3 times daily ++Supports gastrointestinal health377 ++Supports vitamin B and K metabolism378 ++Helps improve absorption of nutrients from foods Better health & performance start here. spinach. Drink at least 2 liters of filtered water daily. including figs (watch the sugar content). ++Keep well hydrated. ++Avoid prepackaged dinners and smoked. P/98 .376 Multi-Probiotic 4000 1 capsule. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. ++Avoid caffeine and alcohol. including ibuprofen (Advil. 2011 ++Cortisone ++Estrogen ++Guanethidine ++Methyldopa ++Non-steroidal anti-inflammatory drugs (NSAIDs). General Dietary and Lifestyle Recommendations ++Increase your intake of alkaline foods. Vegetable broth and juices are alkalinizing. raisins (again watch the sugar content). stop and use regular salt again. ++Get at least 7-8 hours of sleep nightly. yoga. 1-2 times daily ++Antioxidant. ham and canned meats which are all high in sodium ++Avoid fast foods. meditation can help. exercise. © Integrative Health Resources. 2011 Relora Plex * If under chronic stress P/99 .2 capsules. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). ++Use for stress ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. 1-2 times daily Better health & performance start here. ++Relora Plex also contains B-vitamins. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. Relora may cause drowsiness or sedation in sensitive individuals. and may represent too much CO2 in the lungs (respiratory acidosis) or metabolic alkalosis. most CO2 is converted to bicarbonate.CO2 (Carbon dioxide/ Bicarbonate) CO2 (or carbon dioxide) is a normal by-product of respiration. which may represent not enough CO2 in the lungs (respiratory alkalosis) or metabolic acidosis. Too much carbon dioxide in the blood can result in a condition called hypercapnia. which metabolizes CO2 into bicarbonate. More than 90% of carbon dioxide in your blood exists in the form of bicarbonate (HCO3). Pages 100-106 P/100 Back to TOC . RBCs contain an enzyme called carbonic anhydrase. carbon dioxide is produced. The remainder of the carbon dioxide is either dissolved carbon dioxide gas (CO2) or carbonic acid (H2CO3). CO2 is then picked up by the hemoglobin in RBCs and taken back to the lungs for exhalation into the air. We take oxygen into our lungs. When the oxygen is metabolized and used up. Bicarbonate helps control the pH in your blood and it later excreted either via your lungs or your kidneys. However. too little carbon dioxide in the blood results in hypocapnia. Then the oxygen is carried to the tissues for nourishment. where it is transferred into the blood and bound to hemoglobin inside red blood cells (RBCs). Conversely. Some CO2 is dissolved directly into the blood directly and a small amount is actually carried on the hemoglobin molecules. 32 mmol/L Why is a CO2 blood level needed? A CO2 level (also called bicarbonate) is tested routinely as part of your complete metabolic panel (CMP). The CO2 level is related to the respiratory exchange of carbon dioxide in the lungs and is part of the bodies buffering system. P/101 . nicotine and Acetazolamide (Diamox) ++Metabolic acidosis (pH of the blood is too acidic) ++Calcium. 2011 CO2 (CARBON DIOXIDE BICARBONATE) Reference Values Bicarbonate blood values (In millimoles per liter = mmol/L) Normal Range (Adults) 20 . CO2 levels help determine if you have acid/base imbalances. What Life Time Fitness Lab Tests Report a CO2 range? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low CO2 value mean? Low levels of CO2 are also called hypocapnia.© Integrative Health Resources. like pneumonia. chronic bronchitis ++Hyperthyroidism ++Deep or rapid breathing (hyperventilating) ++Pain ++High Altitude ++Heat exhaustion ++Drugs such as aspirin. emphysema. asthma. potassium and phosphorus imbalances. Low CO2 levels can be caused by: ++Chronic anxiety and stress ++Liver/kidney problems ++Lung problems. hypocapnia causes a reduction of serum levels of potassium and phosphate and a reduction in free serum calcium. ++Diabetic ketoacidosis Better health & performance start here. which initiates the inflammatory signaling pathways. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). such as green leafy vegetables and dairy products if you can tolerate dairy. A baked potato with the skin left on is very high in potassium. but many of these contain sugar and added chemical ingredients. raisins (again watch the sugar content). especially from red meats. ++Increase potassium in the diet. particularly in the evening and night-time hours. which is in most condiments like ketchup and sweetened beverages.++Anxiety ++Dizziness ++Headaches ++Nausea/Vomiting ++Diarrhea ++Abdominal pain ++Chest pain. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. and dairy. almonds/Brazil nuts. Snack on almonds or Brazil nuts. including figs (watch the sugar content). Increase your intake of alkaline (basic) foods. There are several kinds of protein drinks on the market. heart palpitations ++Mental confusion ++Fast heartbeat (tachycardia) ++Tingling in hands and feet ++Muscle cramps and muscle contractions known as tetany ++Visual disturbances © Integrative Health Resources. P/102 . Potassium-rich foods include fresh fruits and vegetables. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. turnip. easily digestible protein. lima beans.380. ++Decrease protein intake. A vegetarian diet can lead to potassium deficiency ++Salt substitutes contain potassium. ++Increase calcium-containing foods. but they can lead to iodine deficiency. spinach. General Dietary and Lifestyle Recommendations ++Eat foods that are less acidic. suggesting that chronic insomnia is a Better health & performance start here. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). apricots. ++Dietary factors. meat. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. increase intake of vitamin D containing foods such as milk and other dairy products. ++You can increase your protein also by using a protein supplement. nuts. Vegetable broth and juices are alkalinizing. If vitamin D levels are low. ++Dietary factors that decrease phosphorus include eating foods high in fructose. helping balance metabolism. Make sure the salt substitute has iodine added. 2011 Symptoms of low CO2 levels include: What are steps you can take for a low CO2 value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations.381 Modifying the diet can help decrease physical and mental stress.382 Fructose is found in fruits and high fructose corn syrup. 389 Multi-Probiotic 4000 1 capsule.383 ++A low allergen diet (no wheat. ++A meta analysis of 29 randomized trials showed that supplementation with calcium and vitamin D3 reduces risk of bone fractures by 24% and significantly reduces loss of bone mass. and toiletries that contain estrogens and particularly phthalates. yoga.384 ++Do not microwave food in plastic containers or covered in plastic. ++Helps support digestive function385. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. boron and glutamic acid. vitamin C. 1-2 times daily ++Antioxidant. ++Exercise and other physical activity are essential in managing stress. magnesium. ++Decrease stress. nutrient support ++Isolated from green tea ++Helps decrease stress and improve neurochemical balance388. L-glutamine and a proprietary fruit and vegetable complex blend. These may have chemical residues. vitamin D3. At least 30 minutes of exercise daily. exercise. no dairy or other identified food allergens) can be helpful. 2011 disorder of sustained excitation of the body's stress response system. Sunfiber™ medium chain triglycerides. 1-3 times daily ++Supports gastrointestinal health390 ++Supports vitamin B and K metabolism391 ++Helps improve absorption of nutrients from foods Better health & performance start here. 5 days a week is recommended. meditation can help.© Integrative Health Resources. shampoos. Cal/Mag 1001 1 tablet 2 times daily ++Bone support ++Contains highly absorbable calcium. ++Limit drinking out of plastic containers. including bisphenol A. lipase. P/103 . a proprietary digestive enzyme blend (consisting of amylase. change to l-glutamine.386 ++If gas or bloating occurs. ++Avoid using personal care items such as face creams. that can imbalance immunity and metabolism. Food allergies and sensitivities can elevate cortisol and histamine levels along with other stress hormones that can keep your brain overexcited and decrease you ability to sleep properly. 1-4 capsules (500mg – 2 grams) daily in divided doses. protease).387 L-theanine 100-200mg. Relora may cause drowsiness or sedation in sensitive individuals. P/104 . 2011 Relora Plex What does a high CO2 value mean? High levels of CO2 are called hypercapnia. High levels can occur with: ++Lung problems like chronic obstructive pulmonary disease (COPD) and emphysema ++Severe vomiting ++Metabolic alkalosis ++Alcohol abuse ++High levels of calcium ++Motor neuron problems. decreasing the amount of high starch foods like grains. corn. breads. 1-2 times daily * If under chronic stress ++Use in chronic stress ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. General Dietary and Lifestyle Recommendations ++Eat a modified lower carbohydrate diet. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels. Better health & performance start here. pastas and high carb veggies such as potatoes. ++Relora Plex also contains B-vitamins. © Integrative Health Resources.2 capsules.392 Relora can increase salivary DHEA and decreases salivary morning cortisol levels393 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. like Lou Gehrig’s disease Symptoms associated with an elevated CO2 level include: ++Shortness of breath ++Dizziness and loss of consciousness ++Flushed skin ++Rapid pulse ++High blood pressure ++Disorientation ++Irregular heartbeat (arrhythmia) ++Muscle weakness and twitches What are steps you can take for a high CO2 level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. beans. and whole grain breads and cereals. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). ++Avoid animal protein that has been raised with hormones whenever possible. apples. lamb and ostrich. ++Avoid alcohol. Grassfed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. cantaloupe. It is best to eat your last meal of the day before 7pm.Better health & performance start here. There are several kinds of protein drinks on the market. ++Decrease antacid intake. including asparagus. fish. beef because of the health risks. tomatoes. If you are overweight or obese based on your BMI (body mass index). ++Lose weight. © Integrative Health Resources. melons. grapes. P/105 . Include a digestive enzyme supplement. Combination of aerobics and strength training if possible is best. especially if containing magnesium and calcium. and free of antibiotics. parsley ++Increase iron in the diet. ++Incorporate low-calcium foods into your diet. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. This helps you sleep and will help with controlling respiration when resting. Chicken should also be cage free. ++Stop smoking and chewing tobacco. Europe won’t accept hormoneladen U. Drink at least 2 liters of filtered water daily. although watch your carbohydrate intake and food allergies. beets. which initiates the inflammatory signaling pathways. artichoke. An evening meal that contains complex carbohydrates. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. such as brown rice. ++Don’t eat or exercise too late in the evening.394. including legumes (beans) and lean red meats like bison and organic beef. like meats. strawberries. Tums contain calcium. liver and other organ meats. shellfish (if no food allergy) aged cheeses. can help stimulate serotonin. pineapple.395 ++Keep well hydrated. but many of these contain sugar and added chemical ingredients. dairy (if no allergy. flours. such as walking. other vegetables). easily digestible protein. Lose weight – sleep apnea is directly related to belly fat and obesity ++Exercise. ++You can increase your protein also by using a protein supplement. eggplant. even a small daily amount. turkey. asparagus. eggs. into your daily routine.S. including yogurt. ++Dietary factors. fermented (cabbage. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). as these can lead to electrolyte disturbances. 2011 ++Increase nitrogen-bearing foods. buttermilk. cottage cheese. ++Eat more acidic foods. Sleep apnea is associated with increased CO2 levels and increased oxidative stress. ++Increase foods that help detoxify the kidneys. as wheat is a major allergen. ++Get at least 7-8 hours of sleep nightly. Plan a regular exercise 30-minute routine 3 to 5 times a week or work more exercise. followed by dried fruits (watch sugar content). Dried beans are also a good source of iron. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. sour cream). Fortification of juices. Iron helps carry oxygen to tissues and helps with body pH balance. pinto beans. nuts. and bread with iron has contributed significantly to daily dietary iron consumption. such as chicken. cereals. giving your body time to digest the foods you have eaten. as this can disrupt sleeping patterns. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. daily with food ++Used in chronic stress ++Contains a proprietary adaptogenic herb blend that helps decrease the effects of chronic stress on the body398 Multi-Probiotic 4000 1 capsule. 1 hour before bedtime ++Improves sleep/wake cycles ++Melatonin decreased with increased cortisol levels401 * Use if have trouble falling or staying asleep Better health & performance start here. © Integrative Health Resources.397 Adrenomend 2-4 capsules. 1-3 times daily ++Supports gastrointestinal health399 ++Supports vitamin B and K metabolism400 ++Helps improve absorption of nutrients from foods Sleep Solve 24/7 1 capsule daily. 2011 Supportive Supplements P/106 . Corticosteroids are also called glucocorticoids.CORTISOL Cortisol. the adrenal cortex secretes approximately 15-20 mg of cortisol per day. and help maintain healthy thyroid function through the secretion of various hormones. affects immune function. and insulin resistance. including the principle stress hormone cortisol. Normally. Cortisol is released in response to stress or a sudden drop in glucocorticoids found in the blood. it promotes inflammation. The release leads to increases in blood sugar levels and the storage of sugar in the liver as glycogen. When too much cortisol is produced over long periods of time. blood mineral content. A Cortisol level is a measure of your individual response to stress and adrenal imbalances. imbalances the probiotic flora in the intestines and alters sex hormone production. such as in chronic stress and sleep imbalances. is a corticosteroid hormone. The adrenal glands are located above the kidneys (actually resting on top of them) and help regulate blood pressure. causes fat storage and increased “belly” fat. DHEA-S salivary levels are tested along with cortisol to determine adrenal function and as an indicator of stress level. all leading to imbalances in metabolism. mental performance. and are produced in the cortex (outer layer) of the adrenal glands. Pages 107-114 P/107 Back to TOC . or hydrocortisone. alters blood sugar control and insulin resistance. regulate the body’s response to danger or stress. A stressful lifestyle can lead to consistently high levels of cortisol that can be damaging to your metabolism. cognitive decline.9 μg/dL Cortisol Salivary values – for Life Time Fitness Stress and Resilience Test only (Measured in nanograms per milliliter = ng/mL) Normal Range (Adults): C1 .4 μg/dL PM 2.19. cortisol levels are very low at bedtime and highest just after waking. brain “fogginess” and sleep disturbances.© Integrative Health Resources.Morning 3. in the morning.2 . easy weight gain.4 – 1.7 – 9.0 ng/ml C3 . increasing blood glucose and insulin levels. and most importantly. The test collects your saliva over a 24 hour period. In normal people.3-11.Night 0. Imbalances in thyroid.6 – 1.0 ng/ml Why is a Cortisol Salivary level needed? High cortisol levels have wide-ranging effects on your body such as increasing inflammation.3 .4 μg/dL AM 6. in order to assess the corresponding cortisol levels. What Life Time Fitness Lab Tests Report a Cortisol range? ++Men’s Sex Hormone Premium Profile ++Women’s Sex Hormone Premium Profile ++Stress and Resilience (salivary level) ++Energy and Metabolism Premium Profile ++Cardio Metabolic Risk Profile Premium Profile ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile Better health & performance start here.19. decreasing thyroid hormone production.5 ng/ml C2 .2 – 3. and nighttime. DHEA and sex hormones can lead to depression. anxiety. evening. A cortisol salivary test is an indicator of adrenal function and is recommended with those individuals under high stress and those with fatigue. 2011 CORTISOL Reference Values Cortisol blood values (Measured in micrograms per deciliter = μg/dL) Normal Range (Adult) 2. and causing weight gain.9 ng/ml C4 .Evening 0. insomnia. cortisol.Noon 1. P/108 . noon. Your brain chemistry is also influenced by hormones. impairing immunity. as this creates too much demand on your body and your digestive tract. ++Remember to chew your food. helping balance metabolism. Low cortisol is often confused with other problems such as depression. ++Avoid overeating.” chronic fatigue syndrome. hormones and antibiotics. which has been found in many chronic illnesses. the stress hormone407 ++Contains adrenal gland extract ++If you have a heart condition or high blood pressure. Chewing your food thoroughly.404. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). chronic pain and sensitivity to stress. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. rather than bolting it. Saliva begins the process of digestion — it tells your stomach that food is coming. © Integrative Health Resources. is the first step in healthy digestion. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. 2011 What does a low cortisol value mean? The following drugs can cause a depletion of cortisol: ++Corticosteroid medicines. This typically results when a person has stress for prolonged periods of time and the body loses its ability to respond appropriately that results in low cortisol production. Six to eight 8-ounce glasses of high-quality water per day is the goal. particularly in the evening and night-time hours. and more.406 Supportive Supplements Cortrex 1 capsule. cortisone. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. General Dietary and Lifestyle Recommendations ++Dietary factors. hydrocortisone and methylprednisolone What are steps you can take for a low cortisol value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. 2 times daily Better health & performance start here. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol.405 Modifying the diet can help decrease physical and mental stress. and has been linked to “burn out. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). ++Eat meals at regular times each day. allergies and asthma. suggesting that chronic insomnia is a disorder of sustained excitation of the body's stress response system. Common symptoms include fatigue. speak to a healthcare professional before using Cortrex P/109 . fibromyalgia. ++Contains herbs and nutrients to help balance the adrenal glands and the levels of cortisol. ++It is best to use organic. which initiates the inflammatory signaling pathways. It’s best not to eat after 7 pm. including prednisone. free-range meats that are raised without chemical additives.Low cortisol values can be due to an impaired stress response. alters blood sugar control (hyperinsulinemia). ++Relora Plex also contains B-vitamins.2 scoops in favorite beverage. oats contain tyrosine.409 ++Provides 22gm protein per 2 scoops (30gm) L-theanine 100-200mg. 1-2 times daily ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. and alters sex hormone production. affects immune and thyroid function. When excessive levels of cortisol are produced over long periods of time. it promotes inflammation. mix and drink daily ++Easily digestible. © Integrative Health Resources. 1-3 times daily ++Supports gastrointestinal health412 ++Supports vitamin B and K metabolism413 ++Helps improve absorption of nutrients from foods Relora Plex 2 capsules.419. 2011 Life Time Fitness Peak Performance Whey Protein Isolate What does a high cortisol value mean? High levels of CO2 are called hypercapnia. meats. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels414 Relora can increase salivary DHEA and decreases salivary morning cortisol levels415 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. wheat.417. P/110 . Relora may cause drowsiness or sedation in sensitive individuals. fish. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). 1-2 times daily ++Antioxidant.420 Better health & performance start here.418. nutrient support ++Isolated from green tea ++Helps decrease stress and improve neurochemical balance410. causes fat storage and weight gain. high-quality protein source408 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).411 Multi-Probiotic 4000 1 capsule. Tyrosine 500-1000mg daily ++Amino acid ++Supports thyroid hormone metabolism416 ++Dairy products. Cortisol will also block progesterone receptors. joint pain. In addition. which can lead to cravings for comfort foods that are usually high in carbohydrates and sugars. fatigue. and this why chronic stress can lead to insomnia. High cortisol levels can lower metabolism by as much as 40%.421 In addition. enhances fat metabolism.426.431. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). gas/bloating. fresh vegetables. melatonin production will suffer. leading to insulin resistance. or “probiotics.428 Magnesium is important in blood sugar regulation and in control of inflammation.430 An increased cortisol level along with a decreased DHEA-S level is a good indicator that your are chronically stressed. increases antioxidant enzyme synthesis in the liver. General Dietary and Lifestyle Recommendations ++Dietary factors. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol).© Integrative Health Resources.429. P/111 . which initiates the inflammatory signaling pathways. serotonin is the precursor for the primary sleep hormone melatonin. helping balance metabolism. So when chronic stress is down regulating serotonin. chips and pretzels. DHEA maintains normal sex hormone levels. as can a poor diet. Chronic stress creates imbalances in your intestinal flora as well — the beneficial bacterial. Third. making the imbalance even greater. protects immunity and is also thought to combat the effects of stress by balancing cortisol. elevated cortisol can knock thyroid hormone levels out of balance. lack of ability to concentrate.432 Modifying the diet can help decrease physical and mental stress.425 Thyroid hormones are critical for cellular energy and your metabolic rate that helps burn fat. including magnesium. This can then result in a host of other problems such as headaches.427 Chronic stress can also lead to decreased levels of essential nutrients in your body. 2011 High cortisol levels block the production of serotonin (a calming neurotransmitter). Cortisol is made from progesterone.423. and zinc is important in the health of your immune system. like chocolate. and protects against free radical damage. glucose cannot be transported properly into the cells. cortisol elevates blood sugar in ways that mimic diabetes. artificial ingredients and low in nutrient-rich. What are steps you can take for a high cortisol level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. skin rashes. Chromium is also important in blood sugar regulation.” that help keep your metabolism properly functioning. DHEA increases insulin sensitivity. Better health & performance start here. When the body’s cells no longer respond well to insulin. high in refined sugars and carbs. chromium and zinc.422 Second.424 This raises insulin levels. ulcers. and decreased immune function. preventing the body from breaking down fat. Repeated exercise can induce chronically elevated cortisol levels. progesterone pools can decrease causing a shift in the estrogen to progesterone ratios. So if you are under lots of stress and make excessive amounts of cortisol. Cortisol also lowers DHEA. nerve pain. a banana. your body probably still needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult.433 ++Exercise and other physical activity are essential in managing stress. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. rather than bolting it. Chewing your food thoroughly. ++Remember to chew your food. It’s best not to eat after 7 pm. ++Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness. Six to eight 8-ounce glasses of high-quality water per day is the goal. ++There are several kinds of protein drinks on the market. or other fruit in a blender with rice milk or quality water. easily digestible protein. particularly in the evening and night-time hours. ++Helps improve serotonin levels. between meals ++5-HTP Plus™ contains natural L-5hydroxytryptophan (5-HTP). You may want to consider adding a protein drink to your diet. is the first step in healthy digestion. but many of these contain sugar and added chemical ingredients. ++Avoid overeating. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. suggesting that chronic insomnia is a disorder of sustained excitation of the body's stress response system. as this creates too much demand on your body and your digestive tract. 2011 ++Eat meals at regular times each day.© Integrative Health Resources. And even if you don’t feel ill. You can mix the protein powder with a cup of fresh berries. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. together with pyridoxal-5-phosphate and 50 mg of a proprietary blend of the neurotransmitters L-tyrosine and Lglutamine. 5 days a week is recommended Supportive Supplements 5-HTP Plus 1-2 capsules daily. decrease food cravings434 2-4 capsules. At least 30 minutes of exercise daily. daily with food ++Used in chronic stress ++Contains a proprietary adaptogenic herb blend that helps decrease the effects of chronic stress on the body435 * Use if cravings are present Adrenomend Better health & performance start here. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. P/112 . Saliva begins the process of digestion — it tells your stomach that food is coming. Evodia and a supportive supplements436. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). 2011 Life Time Fitness LeanSource™ Weight Loss P/113 . conjugated linoleic acid (CLA).437 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage.439 ++Provides 22gm protein per 2 scoops (30gm) L-theanine 100mg. capsaicinoids from Cayenne pepper.4 capliques daily. 1-3 times daily ++Supports gastrointestinal health442 ++Supports vitamin B and K metabolism443 ++Helps improve absorption of nutrients from foods Relora Plex 2 capsules. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels444 Relora can increase salivary DHEA and decreases salivary morning cortisol levels445 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. 1-2 times daily ++Antioxidant. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels.441 Multi-Probiotic 4000 1 capsule. 1-2 times daily ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. reduce cravings. mix and drink daily ++Easily digestible. ++LeanSource™ contains a thermogenic blend of green tea. help the body adapt to stress. * Use if BMI 25 or > Better health & performance start here. nutrient support ++Isolated from green tea ++Helps decrease stress and improve neurochemical balance440. © Integrative Health Resources. balance neurochemistry. ++Relora Plex also contains B-vitamins. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. Relora may cause drowsiness or sedation in sensitive individuals. high-quality protein source438 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). ++Improves sleep/wake cycles ++Melatonin decreased with increased cortisol levels446 © Integrative Health Resources. 1 hour before bedtime * Use if have trouble falling or staying asleep Better health & performance start here.1 capsule daily. 2011 Sleep Solve 24/7 P/114 . in the blood. weight. indicates how well your kidneys are moving toxins out of the body. Creatinine is a waste product created when muscle breaks down. About 2% of your body’s creatine is converted to creatinine daily. creatinine. along with a BUN test. The creatinine test. Creatinine is produced from creatine. A combination of blood and urine creatinine levels may be used to calculate a creatinine clearance rate (CRCL). such as in strenuous exercise or malnutrition. a protein of major importance for energy production in muscles. Pages 115-119 P/115 Back to TOC . This test measures how effectively your kidneys are filtering small molecules such as creatinine out of your blood. and gender) also are used to calculate the estimated glomerular filtration rate (eGFR).Creatinine The creatinine test measures the amount of the protein. Serum creatinine measurements (along with your age. protein deficiency. What are steps you can take for a low creatinine value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. even artificially sweetened ones. frozen dinners. ++Soft drinks.57 . like soft drinks.© Integrative Health Resources. an indicator of kidney health and how well your kidneys are filtering out toxins. ++Decrease phosphorus-containing food. dairy products. Low levels may indicate a diet low in protein or a liver imbalance. may also decrease creatinine levels. Overall kidney function is best evaluated when looking at BUN and creatinine together. including legumes (beans) and lean red meats like bison and organic beef. What Life Time Fitness Lab Tests Report the Creatinine value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low creatinine value mean? Low creatinine levels are not common and generally should not be of concern. many snack foods. fast foods. called the BUN/Creatinine Ratio. P/116 . You should watch your kidney values closely as you are aging as it an indicator of kidney problems. pesticides and antibiotics in our food supply can lead to imbalances in the immune system. extreme weight loss. processed foods like processed cheeses and meats and fish sticks. Phosphoric acid in the drinks can also deplete calcium from the body. try to buy organic when possible.76 . Better health & performance start here. A low creatinine level can occur normally during pregnancy. anything with MSG or monosodium glutamate. veal.447 ++When you eat foods. artificial ingredients and sweeteners. clams. Watch labels for sodium monophosphate and other names.27 mg/dL Normal Range (adult females 15yrs and older): 0. Other foods high in phosphorus include beefalo.0 mg/dL Why is a Creatinine blood level needed? A creatinine level is tested routinely as part of your complete metabolic panel (CMP). 2011 CREATININE Reference Values Blood creatinine value (Measured in milligrams per deciliter = mg/dL) Normal Range (adult males 15yrs and older) 0. hormones. The use of chemical additives. bran cereal and almonds. which can be common in those with a history of high blood sugar levels and high blood pressure. A creatinine test is used together with the BUN level to determine the BUN/Creatinine ratio. such as in malnutrition. Decreases in muscle mass. preserved meats like hot dogs or bacon. Foods that you should avoid include processed meats. General Dietary and Lifestyle Recommendations ++Increase nitrogen-bearing foods.1.1. leading to bone loss. contain high levels of phosphoric acid. lipase.454 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. which can be a result of insulin resistance and obesity. then 5gm daily ++Promotes protein synthesis and enhances muscle mass ++Important in exercise and fitness performance450 Life Time Fitness FastFuel Complete 4 scoops (approx. so preventing these imbalances can improve your kidney function. The number one cause of kidney failure is diabetes. 1-3 times daily ++Supports gastrointestinal health455 ++Supports vitamin B and K metabolism456 ++Helps improve absorption of nutrients from foods T.452 ++If gas or bloating occurs. A diet high in protein can also increase creatinine. L-glutamine and a proprietary fruit and vegetable complex blend. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver457 © Integrative Health Resources. picrorhiza. a proprietary digestive enzyme blend (consisting of amylase. protease). ++Helps support digestive function451.P. 2 times daily ++Contains liver-supportive herbs.A. including milk thistle.S 1 capsule. including dehydration. high-quality protein source453 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). 2011 Supportive Supplements What does a high creatinine value mean? Creatinine levels that are increased may be due to kidney problems. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. change to l-glutamine. mix and drink daily ++Easily digestible. Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. P/117 . 1-4 capsules (500mg – 2 grams) daily in divided doses. as Better health & performance start here. followed by hypertension. Sunfiber™ medium chain triglycerides.Alpha lipoic acid 500mg 2 times daily ++Antioxidant448 ++Helps improve energy production and regulate blood glucose levels449 Life Time Fitness Creatine 10gm daily in divided doses for 1 week. clams.459 If you are overweight or obese based on your BMI (body mass index). even artificially sweetened ones. ++Soft drinks. 2011 can exercise. dairy products. Better health & performance start here. contain high levels of phosphoric acid. ++Control insulin and blood sugar levels through dietary changes. Oral medications that can increase creatinine values include: What are steps you can take for a high creatinine level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. naproxyn) ++Aspirin ++Acetaminophen ++Methyldopa (Aldomet) ++Sulfamethoxezole/trimethoprin (Bactrim) ++Cimetidine (Tagamet) ++Vancomycin (Vancocin) ++Vitamin C © Integrative Health Resources. resulting in kidney imbalances. If you take creatine. many snack foods. bran cereal and almonds. General Dietary and Lifestyle Recommendations ++Lose weight. at least to smaller portions and once or twice daily. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. your creatinine levels may be higher than when you do not take the supplement. causes unfriendly flora to grow in the GI tract. P/118 . like soft drinks.++Cholesterol drugs called Fibrates such as gemfibrozil (Lopid) ++ACE inhibitors used as diuretics and blood pressure lowering. These foods also raise blood glucose and insulin levels. Creatinine levels may be 10%-30% higher in people who eat a diet that is very high in meat. Over-consumption of simple carbohydrates like refined sugars and grains. Studies report kidney imbalances when you are overweight or obese. veal. leading to bone loss. especially when given with ARB’s or angiotensin receptor binding drugs ++NSAIDs (includes ibuprofen. Phosphoric acid in the drinks can also deplete calcium from the body. Watch labels for sodium monophosphate and other names. processed foods like processed cheeses and meats and fish sticks. 460 ++Decrease phosphorus-containing food. drink at least 2 liters of filtered water daily ++Substitute green tea for your morning coffee ++Limit meats. ++Make sure to use “organic” meats and vegetables where possible to limit the potential for chemical additives and toxins. Other foods high in phosphorus include beefalo.461 ++Increase fluid intake. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. Sunfiber™ medium chain triglycerides.Alpha lipoic acid 500mg 2 times daily ++Antioxidant462 ++Helps improve energy production and regulate blood glucose levels463 Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance464 ++Helps support serotonin levels465 Life Time Fitness FastFuel Complete 4 scoops (approx. 1-4 capsules (500mg – 2 grams) daily in divided doses.471 * Use if BMI 25 or > Better health & performance start here. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. ++LeanSource™ contains a thermogenic blend of green tea. © Integrative Health Resources. change to l-glutamine. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. reduce cravings. a proprietary digestive enzyme blend (consisting of amylase. conjugated linoleic acid (CLA). L-glutamine and a proprietary fruit and vegetable complex blend. protease). 1-3 times daily ++Supports gastrointestinal health468 ++Supports vitamin B and K metabolism469 ++Helps improve absorption of nutrients from foods Life Time Fitness LeanSource™ Weight Loss 4 capliques daily. capsaicinoids from Cayenne pepper. 2011 Supportive Supplements P/119 . Multi-Probiotic 4000 1 capsule. lipase.467 ++If gas or bloating occurs. help the body adapt to stress. Evodia and a supportive supplements470. balance neurochemistry. ++Helps support digestive function466. individuals who smoke. On average. Pages 120-125 P/120 Back to TOC . sudden cardiac death.473. stroke. The result: more eating.) it results in more leptinunresponsive cells and the interruption of normal physiologic control of hunger. recent research has demonstrated that C-reactive protein can cause problems with the hunger-regulating protein. less satisfaction and obesity. in which case the brain no longer recognizes it.472 Over a dozen major studies demonstrate that baseline levels of CRP in apparently healthy men and women are highly predictive of future risk of heart attack.475 C-reactive protein binds with leptin. are overweight. have high blood pressure.CRP-HS (HIGH SENSITIVITY) CRP or C-reactive Protein is a critical component of the immune system and is a complex set of proteins that our bodies make to increase inflammation when faced with a major infection or trauma.474 Besides being a known risk factor for heart disease. athletic individuals tend to have lower levels. and the development of peripheral arterial disease. If those calories are from simple carbohydrates and the wrong kind of fats. (pro-inflammatory foods. and that means you will feel hungry and have a much harder time controlling your caloric intake. leptin. whereas thin. and fail to exercise tend to have high levels of CRP. ++NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen (Advil. These drugs include: ++Aspirin ++Corticosteroids like dexamethasone (Decadron). Why is a CRP-hs level needed? C-reactive protein (CRP) itself is not a cause of heart disease. Chronic inflammation can lead to insulin resistance and type 2 diabetes. neurological conditions like depression. obesity.© Integrative Health Resources. and even cancer. but it is a marker for inflammation that is occurring in the body. heart diseases. methylprednisolone (Medrol).476 What Life Time Fitness Lab Tests Report a CRP-hs range? ++Cardio Metabolic Risk Profile ++Cardio Metabolic Risk Premium Profile ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile What does a low CRP-hs value mean? Since CRP-hs is a marker for inflammation in the body. Motrin). a low reading will not be discussed. CRP levels help determine the degree of inflammation the body is experiencing. Naprosyn) ++Statins. 2011 CRP-HS (HIGH SENSITIVITY) Reference Values CRP-hs blood value (Measured in milligrams per liter = mg/L) Normal (Adult) 0.0 mg/L A CRP-hs level of > 10 mg/L should be repeated within 2 weeks.0 mg/L High Risk > 3.00 – 3. sleep disorders and.0 – 3. Anti-inflammatory medications may cause a low CRP value. including mevacor (Privastatin). immune imbalances. naproxsen (Aleve.0 mg/L Moderate Risk 1.0 mg/L Cardiovascular Risk Association (Measured in milligrams per liter = mg/L) Low Risk < 1. P/121 . simvastatin (Zocor) and lovastatin (Lipitor) Better health & performance start here. 478.An elevated CRP-hs level generally indicates there is inflammation occurring in the body. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars).480. such as processed meats. like soft drinks. but it’s great on salads and sprayed on foods. Studies have found that nitrite or nitrate treated meats such as bacon. and new studies are suggesting that adequate intakes may even help prevent obesity. chemical preservatives. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated.377 This doesn’t mean that if you have CRP levels that trend on the high side that a heart attack is imminent. walnuts. and organic butter. rather than bolting it. infection (including dental problems). P/122 . Chewing your food thoroughly. and lunch meats increase the risk of cancer. condiments (ketsup. including fresh vegetables.483 High fructose corn syrup (HFCS) is used to sweeten many foods. Studies report that individuals with elevated levels of CRP have about a 2-3 times higher risk of developing heart disease than the risk of those with low levels. You can complement that with a little fruit and some beans and whole grains. and others. ++Avoid overeating. nuts and seeds. but in most people these foods should be limited to 1 to 2 servings a day. which are well documented to have anti-inflammatory effects in the body. and beans should be part of the diet. fruit juice beverages. © Integrative Health Resources. all helping to balance metabolism. and food additives. When omega-3 fats are consumed in adequate amounts it lowers health risks. ++Dietary factors. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as liver imbalance. If you are overweight or obese based on your BMI (body mass index). including exercise and weight training. cancer and a poor diet. There are other conditions that can raise CRP levels. ++Avoid heating the oil. It’s best not to eat after 7 pm.479 ++Use healthy fats like olive oil. irritable bowel and other gastrointestinal disturbances. but it does mean that there is inflammation present. ++High-fiber foods. BBQ sauce).484 ++Minimize or eliminate fast food completely. ++Eat meals at regular times each day. ++Remember to chew your food. trauma/surgery. smoked foods. sausage. ++The diet should also limit other inflammatory foods. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. These foods should Better health & performance start here. especially for heart disease. Buy organic foods where possible. General Dietary and Lifestyle Recommendations ++Lose weight. or opt for the salads with grilled meats now offered in most fast food restaurants. Saliva begins the process of digestion — it tells your stomach that food is coming. ++Increase omega-3 fatty acids in foods. The general aging process can also increase CRP levels. as this creates stress on the digestive tract. plant foods and wild game. physical and mental stress. Ninety percent of all pesticides used are used on our foods. diabetes and insulin resistance. also lead to chronically high oxidative stress and inflammation. Omega-3 fatty acids are found in fish. is the first step in healthy digestion. grapeseed oil.482. Topical hormonal therapy does not seem to increase CRP levels.481 Modifying the diet can help decrease inflammation. Postmenopausal women who take standard estrogen or estrogen plus progesterone oral hormone replacement therapy (HRT) or oral contraception and those pregnant tend to have elevated levels of CRP. 2011 What does an elevated CRP-hs value mean? What are steps you can take for a high CRP-hs level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. Choose lean meats from quality sources. and citrus fruits. Red meat should always be organic grassfed when eaten and the rest of proteins should be from a variety of sources – beans.485 ++Animal fat (saturated fat). Make sure to include green.S. such as hormonal imbalances and cancer and other chronic illnesses. fish.© Integrative Health Resources. The antioxidants and other nutrients in these foods may help protect against inflammatory chemistry and also help regulate immune function. turkey.so enjoy some low-sugar dark chocolate. carrots. ++Magnesium is involved in maintaining already normal heart function and blood pressure. Supportive Supplements Cal/Mag 1001 Take 1 tablet 2 times daily with food ++Magnesium plays an essential role in a wide range of fundamental cellular reactions. organic skinless poultry. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. which can raise blood cholesterol levels may need to be minimized. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. Tobacco use is reported to increase CRP levels and inflammation489 ++Drink less alcohol. Various surveys report that between 69-73% of the U. and dairy products. minerals. 2011 supply the 20-30 grams of dietary fiber needed each day. Reduction in hs-CRP concentrations seemed to be associated with strength gains and adiposity loss. 5 days a week is recommended.487 ++Exercise and other physical activity are essential in managing stress and maintaining a healthy weight. Six to eight 8-ounce glasses of high-quality water per day is the goal. These foods also provide important benefits.488 ++Quit smoking or tobacco use. population is low in dietary magnesium. and yellow fruits and vegetables .such as broccoli. and phytochemicals. cantaloupe. buffalo/bison. orange. ++A low intake of magnesium can lead to higher CRP levels.486 Magnesium from nuts and seeds to help control blood pressure and reduce blood vessel spasm. P/123 . Some experts believe that saturated animal fats from animals exposed to growth hormones and pesticides may also lead to health conditions. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult.491 Ubiquinol-QH Better health & performance start here. and seafood. At least 30 minutes of exercise daily.490 ++Supplies 150 mg of elemental magnesium from bioavailable magnesium citrate in each capsule 1 capsule (100mg) daily ++Highly absorbable coenzyme Q10 (CoQ10) ++Necessary for cellular energy and important in heart protection ++Reported to lower blood pressure. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of inflammation than those that get regular sleep. such as antioxidant vitamins. Cocoa is also a significant source of antioxidants . chicken. capsaicinoids from Cayenne pepper. 1-4 capsules (500mg – 2 grams) daily in divided doses. L-glutamine and a proprietary fruit and vegetable complex blend. © Integrative Health Resources.497 3 capsules in the morning after breakfast and 3 capsules with dinner. 2011 Dual-Source Chromium as chromium polynicotinate and chromium picolinate P/124 . are reported to be correlated with increased levels of CRP. ++Helps support digestive function494. especially B6 (pyridoxine). increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss.1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance492 ++Helps support serotonin levels493 Life Time Fitness FastFuel Complete 4 scoops (approx. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. ++Low levels of B vitamins. ++Multivitamin/mineral supplement contains anti-inflammatory nutrients. lipase. a proprietary digestive enzyme blend (consisting of amylase. balance neurochemistry. help the body adapt to stress. Sunfiber™ medium chain triglycerides. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. conjugated linoleic acid (CLA).495 ++If gas or bloating occurs. change to l-glutamine.498 ++Vitamin E is reported to decrease inflammatory markers like CRP499 * Use if BMI 25 or > Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM Better health & performance start here. Evodia and a supportive supplements496. reduce cravings. ++LeanSource™ contains a thermogenic blend of green tea. protease). Life Time Fitness LeanSource™ Weight Loss 4 capliques daily. © Integrative Health Resources.509 ++Individuals with a known herpes infection should not take L-arginine without also taking lysine (500-1.505 Multi-Probiotic 4000 1 capsule. an amino acid which helps support vascular health by improving nitric oxide production and use.502 ++Helps support heart and blood vessel health.000mg time release L-arginine ++Perfusia SR® contains sustained-release L-arginine. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. 1-3 times daily ++Supports gastrointestinal health506 ++Supports vitamin B and K metabolism507 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels508 Perfusia SR 2 capsules 2 times daily.500. 2011 Life Time Fitness Omega-3 Fish Oil P/125 .500 ++Studies have reported that fish oil significantly lowers C reactive protein. although clinical studies have not reported this interaction. Better health & performance start here.1 – 2 capsules.504 ++Fish oil may increase bleeding in sensitive individuals. 503. each cap contains 1.000mg daily). compared to omega 6 fats like safflower oil. as L-arginine alone has been noted to cause herpes eruptions in susceptible individuals. such as those taking warfarin (Coumadin) or aspirin. DHEA assists the development of male secondary sexual characteristics at puberty and can be metabolized into the male sex hormones testosterone and androstenedione. increases antioxidant enzyme synthesis in the liver.DHEA DHEA or dehydroepiandosterone.511 DHEA is also involved in the conversion of T4 thyroid hormone to T3. In women. is produced mainly in the adrenal glands. In males. It is estimated that from 30-50% of testosterone in men and about 75% of estrogen in women is derived from DHEA. DHEA can be made into estrogen. DHEA helps to make the body’s sex hormones. Pages 126-133 P/126 Back to TOC . and estradiol. called DHEA-S. DHEA increases insulin sensitivity. the highest level of DHEA is in the sulfated form. enhances fat metabolism.510. While the main role of DHEA is to maintain normal sex hormone levels. DHEA helps with immunity.512 Since DHEA does not last very long in the serum. food cravings. the active form of thyroid hormone. and protects against free radical damage. it also helps combat the effects of stress by balancing the stress hormone cortisol and protecting the immune system. In addition. which provides a ready source of DHEA for the production of estrogens and androgens. Thyroid hormones drive cellular metabolism and give the body energy. including testosterone. and general well-being. This is tested in the salivary DHEA test with cortisol (Life Time Fitness Stress and Resilience Test). memory and cognition. estrone. 9 – 11.5 ng/ml After Supplementation (12-24hrs): Oral DHEA (25mg) 6 – 17 ng/ml Topical DHEA (10mg) 4 – 15 ng/ml Blood: (ug/dL – micrograms per deciliter) Male/Female ages 15-16 39-481 ug/dL Male/Female ages 17-19 40-491 ug/dL Male/Female. P/127 .© Integrative Health Resources. As we age. 2011 DHEA Reference Values DHEA-S salivary values .5 ng/ml Ages 61-75 2.0 ng/ml Ages 61-75 2 – 6 ng/ml After Supplementation (12-24hrs): Oral DHEA (25mg) 2. estrogen) when using the blood test and adrenal function when using a saliva test. ages >19 31-701 ug/mL Why is a DHEA level needed? Salivary DHEA-S levels are obtained to determine stress and hormone levels.8 – 8.7 – 8. Better health & performance start here.4 – 18.4 – 7. so testing becomes very important for a balanced metabolism.6 ng/ml Ages 31-45 3.0 – 11. our levels of DHEA declines. DHEA blood levels are important to determine hormonal balance (testosterone.4 ng/ml Ages 46-60 2.0 – 18 ng/ml Ages 46-60 4.for Life Time Fitness Stress and Resilience Test only (Measured in nanograms per milliliter = ng/mL) DHEA-S (women): All Ages 2 – 19 ng/ml Ages 16-30 6.6 ng/ml Topical DHEA (10mg) 3 – 8 ng/ml DHEA-S (men): All Ages 2 – 23 ng/ml Ages 16-30 7 – 23 ng/ml Ages 31-45 6. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. refined sugar and carbohydrates. but it’s great on salads and sprayed on foods.515 Imbalances in the Cortisol/DHEA ratio have been found to alter metabolism and lead to metabolic syndrome. P/128 .519 Medications that deplete DHEA include: ++Corticosteroids. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. leading to glucose regulatory problems.513 In post-menopausal women. General Dietary and Lifestyle Recommendations ++Stay away from inflammatory foods. preserved foods (like lunchmeats.++Men’s Sex Hormone Premium Profile ++Women’s Sex Hormone Premium Profile ++Stress and Resilience (salivary test) ++Energy and Metabolism Premium Profile ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile © Integrative Health Resources. Studies have found that DHEA therapy in women with adrenal insufficiency can help sexual side effects often seen during menopause.518 DHEA is involved in the regulation of glucose-6-phosphate. and beans should be part of the diet.517 Low levels of DHEA have also been linked to increased weight gain and a decrease in bone mineral density (which can lead to osteoporosis). ++Minimize or eliminate fast food completely. artificial sweeteners. Such foods also provide important benefits. including fresh vegetables. fried foods. saturated fats founds in fatty meats and dairy. such as Better health & performance start here. ++High-fiber foods. including dexamethasone (Decadron). low levels of DHEA have been associated with musculoskeletal pain and imbalances in estrogens and progesterone that may play a pivotal role in the development of bone disorders. Buy organic foods where possible. Avoid heating the oil. their levels of DHEA decline naturally. These foods should supply the 20-30 grams of dietary fiber needed each day.” hormonal imbalances and/or pituitary gland problems. dyes and chemical additives. or opt for the salads with grilled meats now offered in most fast food restaurants. wieners. fast foods). 2011 What Life Time Fitness Lab Tests Report a DHEA value? What does a low DHEA value mean? Low levels of DHEA are found in adrenal gland “burn out. As people age. the release of the stress hormone cortisol can decrease levels of DHEA.514. such as lowered libido. processed. obesity and belly fat accumulation. baked goods. which can increase oxidative stress and inflammatory signaling. lowering immunity and potentially accelerating aging processes. like high fructose corn syrup.516 During periods of chronic stress. methylprednisolone (Medrol) and hydrocortisone ++Insulin What are steps you can take for a low DHEA level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. ++Use olive oil in cooking. © Integrative Health Resources, 2011 antioxidant vitamins, minerals, and phytochemicals. Make sure to include green, orange, and yellow fruits and vegetables - such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against inflammatory chemistry and also help regulate immune function.520 ++Dietary factors, such as chronic consumption of high-glycemic index foods (including white breads and refined sugars), also lead to chronically high oxidative stress and release of stress hormones (such as cortisol), which initiates the inflammatory signaling pathways and imbalances DHEA levels.521,522 Modifying the diet can help decrease physical and mental stress, helping balance metabolism. ++Eat meals at regular times each day. It’s best not to eat after 7 pm. ++Remember to chew your food. Saliva begins the process of digestion — it tells your stomach that food is coming. Chewing your food thoroughly, rather than bolting it, is the first step in healthy digestion. ++Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness. And even if you don’t feel ill, your body probably still needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. You may want to consider adding a protein drink to your diet. ++There are several kinds of protein drinks on the market, but many of these contain sugar and added chemical ingredients. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality, easily digestible protein. You can mix the protein powder with a cup of fresh berries, a banana, or other fruit in a blender with rice milk or quality water. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. Six to eight 8-ounce glasses of high-quality water per day is the goal. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. ++Avoid overeating, as this creates too much demand on your body and your digestive tract. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol, particularly in the evening and night-time hours, suggesting that chronic insomnia is a disorder of sustained excitation of the body's stress response system.523 This can also imbalance DHEA-S. ++Exercise and other physical activity are essential in managing stress. At least 30 minutes of exercise daily, 5 days a week is recommended. ++If you are a man or woman needing hormonal replacement therapy, talk to your doctor about natural alternatives, including bio-identical hormone therapy (BHT). ++Stop smoking. DHEA-S levels are directly influenced by tobacco smoke.524 Supportive Supplements Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.525 DHEA (dehyroepiandosterone) 50mg daily; depending upon laboratory results 50mg daily; depending upon laboratory results ++Supports DHEA levels Better health & performance start here. P/129 4 scoops (approx. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate, Sunfiber™ medium chain triglycerides, a proprietary digestive enzyme blend (consisting of amylase, lipase, protease), L-glutamine and a proprietary fruit and vegetable complex blend. ++Helps support digestive function.526,527 ++If gas or bloating occurs, change to l-glutamine, 1-4 capsules (500mg – 2 grams) daily in divided doses. Life Time Fitness Omega-3 Fish Oil 1-2 capsules, 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism.528 ++Helps support heart and blood vessel health.529,530 ++Fish oil may increase bleeding in sensitive individuals, such as those taking warfarin (Coumadin) or aspirin, although clinical studies have not reported this interaction.531 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage, mix and drink daily ++Easily digestible, high-quality protein source.532 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).533 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule, 1-3 times daily ++Supports gastrointestinal health534 ++Supports vitamin B and K metabolism535 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels536 Better health & performance start here. © Integrative Health Resources, 2011 Life Time Fitness FastFuel Complete P/130 2 capsules, 1-2 times daily *Use if chronic stress is present ++Use in chronic stress ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine, Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). ++Relora Plex also contains B-vitamins, which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels537 Relora can increase salivary DHEA and decreases salivary morning cortisol levels538 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. Relora may cause drowsiness or sedation in sensitive individuals. © Integrative Health Resources, 2011 Relora Plex What does a high DHEA value mean? High DHEA levels can signal hormonal imbalances due to adrenal gland problems. In women, overproduction of DHEA can cause menstruation to stop and lead to development of male characteristics, including excessive facial or body hair, male pattern baldness, muscularity or a deep voice. A high DHEA level in women has been linked to PCOS or polycystic ovary syndrome.539 What are steps you can take for a high DHEA value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. General Dietary and Lifestyle Recommendations ++Stay away from inflammatory foods, like high fructose corn syrup, fried foods, baked goods, refined sugar and carbohydrates, processed, preserved foods (like lunchmeats, wieners, fast foods), artificial sweeteners, dyes and chemical additives, saturated fats founds in fatty meats and dairy. ++Use olive oil in cooking. Avoid heating the oil, but it’s great on salads and sprayed on foods. ++Minimize or eliminate fast food completely, or opt for the salads with grilled meats now offered in most fast food restaurants. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. Buy organic foods where possible. ++High-fiber foods, including fresh vegetables, and beans should be part of the diet. These foods should supply the 20-30 grams of dietary fiber needed each day, which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. Such foods also provide important benefits, such as antioxidant vitamins, minerals, and phytochemicals. Make sure to include green, orange, and yellow fruits and vegetables - such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against inflammatory chemistry and also help regulate immune function.540 ++Dietary factors, such as chronic consumption of high-glycemic index foods (including white breads and refined Better health & performance start here. P/131 © Integrative Health Resources, 2011 sugars), also lead to chronically high oxidative stress and release of stress hormones (such as cortisol), which initiates the inflammatory signaling pathways and imbalances DHEA levels.541,542 Modifying the diet can help decrease physical and mental stress, helping balance metabolism. ++Eat meals at regular times each day. It’s best not to eat after 7 pm. ++Remember to chew your food. Saliva begins the process of digestion — it tells your stomach that food is coming. Chewing your food thoroughly, rather than bolting it, is the first step in healthy digestion. ++Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness. And even if you don’t feel ill, your body probably still needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. You may want to consider adding a protein drink to your diet. ++There are several kinds of protein drinks on the market, but many of these contain sugar and added chemical ingredients. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality, easily digestible protein. You can mix the protein powder with a cup of fresh berries, a banana, or other fruit in a blender with rice milk or quality water. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. A minimum of Six to eight 8-ounce glasses of high-quality water per day is the goal. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol, particularly in the evening and night-time hours, suggesting that chronic insomnia is a disorder of sustained excitation of the body's stress response system.543 This can also imbalance DHEA. ++Exercise and other physical activity are essential in managing stress. At least 30 minutes of exercise daily, 5 days a week is recommended. ++If you are a man or woman needing hormonal replacement therapy, talk to your doctor about natural alternatives, including bio-identical hormone therapy (BHT). ++Stop smoking. DHEA levels are directly influenced by tobacco smoke.544 Supportive Supplements Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.545 Life Time Fitness FastFuel Complete 4 scoops (approx. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate, Sunfiber™ medium chain triglycerides, a proprietary digestive enzyme blend (consisting of amylase, lipase, protease), L-glutamine and a proprietary fruit and vegetable complex blend. ++Helps support digestive function546,547 ++If gas or bloating occurs, change to l-glutamine, 1-4 capsules (500mg – 2 grams) daily in divided doses. Better health & performance start here. P/132 1-2 capsules, 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism.548 ++Helps support heart and blood vessel health.549,550 ++Fish oil may increase bleeding in sensitive individuals, such as those taking warfarin (Coumadin) or aspirin, although clinical studies have not reported this interaction.551 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage, mix and drink daily ++Easily digestible, high-quality protein source552 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).553 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule, 1-3 times daily ++Supports gastrointestinal health554 ++Supports vitamin B and K metabolism555 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels556 Relora Plex 2 capsules, 1-2 times daily ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine, Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). ++Relora Plex also contains B-vitamins, which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels557 Relora can increase salivary DHEA and decreases salivary morning cortisol levels558 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. Relora may cause drowsiness or sedation in sensitive individuals. *If chronic stress is present Better health & performance start here. © Integrative Health Resources, 2011 Life Time Fitness Omega-3 Fish Oil P/133 ESTRADIOL Estradiol is in the estrogen family, which also include estrone and estriol. Estradiol is produced by the ovaries from estrone. Estradiol is generally thought of as the most potent estrogen, meaning it binds to estrogen receptors very strongly. Smaller amounts of estradiol are also produced by the adrenal glands and (in men), by the testes. In both sexes, testosterone is converted to estradiol. In the blood, estradiol is largely bound to sex hormone-binding globulin (SHBG) and also to albumin. Estradiol levels in young girls are very low, but as puberty approaches (between the ages of 8 and 14), the pituitary gland in the brain begins to secrete two hormones: luteinizing hormone (or LH) and follicle-stimulating hormone (or FSH). These two hormones stimulate the ovaries to make estradiol and secondary sex female characteristics associated in puberty, including breast development, genital growth, and changes in the distribution of body fat. Estradiol also stimulates the growth of the lining of the uterus in the first 2 weeks of the monthly cycle, and it helps in triggering ovulation. Estradiol has many protective effects on the body, including maintaining bone density, improving growth hormone production and release, improving blood vessel flexibility, keeping your blood from getting “sticky” and clotting, aiding in the absorption of nutrients (including calcium, magnesium and zinc), supporting brain health, memory and mood, assisting in growth hormone release, and improving your cholesterol and triglyceride profiles.559 For women, it is important to compare the relationship between estradiol and progesterone in evaluating menopausal symptoms such as hot flashes, mood disorders, and aging skin. Estrogens convert into several metabolites. Estradiol is metabolized into 2-hydroxyestradiol, 4-hyroxyestradiol and 16-hydroxyestradiol. 2-hydroxyestradiol is known as a “good estrogen” metabolite, while 16-hydroxyestradiol and 4-hydroxyestradiol (“bad” estrogens) have been associated with the development of certain types of cancer, like breast and ovarian, ovarian cysts, fibrocystic disease and uterine fibroids. In men, this same estradiol metabolism issue can cause prostate problems as they age, as well leading to prostate tissue growth. Metabolism of estrogens occurs in several areas of the body — however, the main spots are the liver and GI tract. Your diet is very important if you want to have hormonal balance. It is very important to keep the metabolism of estrogen from making the “bad” metabolites. Pages 134-141 P/134 Back to TOC © Integrative Health Resources, 2011 ESTRADIOL Reference Values Estradiol blood value (Measured in picograms per milliliter = pg/mL) Normal Ranges: Men 7.6 – 42.6 pg/mL Women, Follicular 12.5 – 166.0 pg/mL Women, Ovulation 85.8 – 498.0 pg/mL Women, Luteal 43.8 – 211.0 pg/mL Women, Postmenopausal <6.0 – 54.7 pg/mL Women, Pregnancy (1st trimester) 215.0 – 4300.0 pg/ml Why is an Estradiol level needed? This test measures the amount of estradiol in the blood. Estradiol is a common form of estrogen, and levels may help determine if there are hormonal imbalances in men and women. What Life Time Fitness Lab Tests Report an Estradiol range? ++Women’s Sex Hormone Profile ++Women’s Sex Hormone Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile What does a low Estradiol value mean? Women experiencing menopause will have decreased levels of estradiol due to the ovaries producing less estrogens. This decrease is often accompanied by hot flashes and night sweats, a rise in incidence of heart disease, and an increasing rate of bone loss (osteoporosis). Estrogen replacement for alleviation of menopausal symptoms has become very common, although studies have reported that hormonal replacement with synthetic estrogens can lead to adverse health events. In 2002, the Women’s Health Initiative (WHI) study of postmenopausal women with an average age of 65 and older found that taking PremPro, a synthetic conjugated estrogen in combination with progestin a synthetic analog of progesterone, increased the risk of breast cancer (26%), heart disease (29%), stroke (41%), and blood clots (200%) versus women who were taking placebo.561 Another part of the WHI found that women on PremPro had double the risk of developing dementia in the 65 and up age group.562 In both men and women, low levels of estradiol are associated with osteoporosis.563 Drugs that can decrease levels of estradiol include: ++Oral contraceptives ++Anticonvulsants ++Clomiphene (Clomid, Serophene) Better health & performance start here. P/135 DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. © Integrative Health Resources, 2011 What are steps you can take for a low Estradiol level? General Dietary and Lifestyle Recommendations ++Increase foods with phytoestrogens, including soy (if no allergy), pomegranate, resveratrol from red wine and flax seed. Phytoestrogens may help reduce the risk of hormonally related health problems, like menopause symptoms, breast cancer, prostate cancer and heart disease along with helping protect against bone loss.564 ++There are great foods that can help improve the conversion of estrogen into “good” metabolites and away from “bad” metabolites. These foods include insoluble dietary fibers such as lignin found in flaxseeds, bran, beans, and seeds.565 ++Dietary fiber improves the composition of intestinal bacteria, reduces beta-glucuronidase. Dietary fiber intake also increases serum concentrations of SHBG, a protein that binds to estrogen. This helps to reduce levels of free estrogens and the chance of developing estrogen receptor positive cancers like most breast cancer.566 Dietary fiber also decreases the conversion of testosterone into estrogens in fat and breast cells. ++Eat more fresh fruits and vegetables. Diets low in fruits (such as apples, grapefruit and oranges) and cruciferous vegetables (such as broccoli, cabbage, and Brussels sprouts) may result in a relative deficiency of calcium-D-glucarate and its metabolites, which help metabolize estrogen into its healthy forms. ++Increase calcium-containing foods, such as green leafy vegetables and dairy products if you can tolerate dairy. If vitamin D levels are low, increase intake of vitamin D containing foods such as milk and other dairy products. Snack on almonds or Brazil nuts. ++Soft drinks, even artificially sweetened ones, contain high levels of phosphoric acid. Phosphoric acid in the drinks can deplete calcium from the body, leading to bone loss.567 ++Decrease caffeine intake. Caffeine has been reported to negatively affect vitamin D and bone formation.568 Caffeine is included in tea, coffee and chocolate. ++Decrease stress – chronic stress leads to imbalances in metabolism and hormonal imbalances. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. Buy organic foods where possible. Currently the foods that are on the most-contaminated list are peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, pears, spinach, and potatoes. Pesticides are known hormone disruptors and have been proven to have estrogenic activity. ++Avoid animal protein that has been raised with hormones whenever possible. Europe won’t accept hormoneladen U.S. beef because of the health risks. But don’t forget about chicken — it should be cage free, and free of antibiotics. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. ++Control insulin and blood sugar levels through dietary changes. Over-consumption of simple carbohydrates like refined sugars and grains, causes unfriendly flora to grow in the GI tract. These foods also raise blood glucose and insulin levels, resulting in adverse influences on sex hormone balance.569 Belly fat is a factory for making the enzyme aromatase which increases estrone production. ++Excess carbohydrates have also been associated with postmenopausal breast cancer risk among overweight women and women with large waist circumference.570 Men who are insulin resistant are also more likely to have reduced testosterone secretion.571 ++Lose weight. Studies report imbalances in hormone levels when you are overweight or obese.572 If you are overweight or obese based on your BMI (body mass index), then consider Life Time Fitness LeanSource Weight Loss Supplement. Better health & performance start here. P/136 © Integrative Health Resources, 2011 ++The diet should be focused on limiting inflammatory foods, such as processed meats, chemical preservatives, and food additives. High fructose corn syrup (HFCS) is used to sweeten many foods, like soft drinks, condiments (ketchup, BBQ sauce), fruit juice beverages, and others. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as hormonal imbalances.573 ++Minimize or eliminate fast food completely, or opt for the salads with grilled meats now offered in most fast food restaurants. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. A minimum of six to eight 8-ounce glasses of high-quality water per day is the goal. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. Several studies have found that those individuals with insomnia and other sleep disturbances have more chances of hormonal imbalances.574 ++Exercise and other physical activity are essential in managing stress. At least 30 minutes of exercise daily, 5 days a week is recommended. ++Limit drinking out of plastic containers. Plastics contain residues, including phthalates and bisphenol A (BPA), that can bind to estrogen receptors and disrupt hormonal balance.575 ++Do not microwave food in plastic containers or covered in plastic. ++Avoid using personal care items such as face creams, shampoos, and toiletries that contain estrogens and particularly phthalates. Phthalates and other chemicals used in plastic have estrogen like binding ability and can cause hormone imbalances. Supportive Supplements DIM 2 capsules daily ++DIM™ is a synergistic combination of plant based ingredients including diindolylmethane, curcumin, green tea, and wasabia, which helps support healthy hormone balance by improving estrogen metabolism.576 Calcium-d-glucarate 500mg, 1-2 times daily ++Improves estrogen metabolism577 Life Time Fitness FastFuel Complete 4 scoops (approx. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate, Sunfiber™ medium chain triglycerides, a proprietary digestive enzyme blend (consisting of amylase, lipase, protease), L-glutamine and a proprietary fruit and vegetable complex blend. ++Helps support digestive function.578,579 ++If gas or bloating occurs, change to l-glutamine, 1-4 capsules (500mg – 2 grams) daily in divided doses. Better health & performance start here. P/137 4 capliques daily, 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels, reduce cravings, balance neurochemistry, help the body adapt to stress, increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. ++LeanSource™ contains a thermogenic blend of green tea, conjugated linoleic acid (CLA), capsaicinoids from Cayenne pepper, Evodia and a supportive supplements580,581 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.582 Multi-Probiotic 4000 1 capsule, 1-3 times daily ++Supports gastrointestinal health583 ++Supports vitamin B and K metabolism584 ++Helps improve absorption of nutrients from foods Ultra-D Tox 1-2 capsules 2 times daily; use for 2-3 weeks ++Contains significant quantities of detoxifying herbs, minerals, and probiotics, as well as vitamin C. ++Helps support digestive function ++Helps clear the body of environmental toxins * Use if BMI 25 or > © Integrative Health Resources, 2011 Life Time Fitness LeanSource™ Weight Loss What does a high Estradiol value mean? In men, high levels of estradiol are associated with abdominal fat, chronic inflammation, enlargement of the prostate and cardiovascular risk.585,586 As estrogen levels increase with age, lower testosterone reduces sexual arousal and sensation and causes loss of libido, a common problem in aging men. As men age, their serum hormone binding globulin (SHBG) starts to increase leading to a decrease in free testosterone. At the same time, their estrogen levels start to increase. This is partly because aging men convert much of their testosterone into estradiol with an enzyme called aromatase.587 Of the remaining testosterone, much of it is bound to SHBG. As long as free testosterone is low and relative estrogen (estradiol and estrone) is high, a man will store fat around his belly, hence the “pot belly”.588 Belly fat cells can create aromatase, thereby decreasing testosterone and increasing estradiol, which then increases prostate growth. So the more overweight a man is, the higher his estradiol level will be. High estradiol levels in ovulating women can lead to decreases in pregnancy rate.589 High estradiol levels in women, however, lower the incidence of heart disease in postmenopausal women.590 Drugs that can increase estradiol levels include: ++Corticosteroids (including prednisone, cortisone, hydrocortisone and methylprednisolone) ++Antibiotics including ampicillin and tetracycline ++Estrogen-containing drugs, including hormonal replacement therapy ++Phenothiazines (including chlorpromazine and promethazine) Better health & performance start here. P/138 cherries. grapefruit and oranges) and cruciferous vegetables (such as broccoli. beef because of the health risks. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. P/139 . These foods also raise blood glucose and insulin levels. Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness. DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. pears. bran. have significantly lower estrone and estradiol levels compared to meat eaters. sweet bell peppers. and seeds.596 Better health & performance start here. These foods include insoluble dietary fibers such as lignin found in flaxseeds. and potatoes. Over-consumption of simple carbohydrates like refined sugars and grains.592 ++Dietary fiber improves the composition of intestinal bacteria. Buy organic foods where possible. ++Avoid animal protein that has been raised with hormones whenever possible. and brussel sprouts) may result in a relative deficiency of calcium-D-glucarate and its metabolites. a banana (limit this due to high glycemic index). You can mix the protein powder with a cup of fresh berries. You may want to consider adding a protein drink to your diet. This helps to reduce levels of free estrogens and the chance of developing estrogen receptor positive cancers like most breast cancer. ++Zinc is important for men and prostate health. ++Decrease meat consumption. spinach. causes unfriendly flora to grow in the GI tract. but limit your carbohydrate intake as this can lead to insulin resistance. Diets low in fruits (such as apples. eggs. a protein that binds to estrogen. cabbage. ++Decrease stress – chronic stress leads to imbalances in metabolism and hormonal imbalances. nectarines.591 Make sure to wash your foods well and eat organic foods grown without pesticides. blood sugar imbalances and weight gain. and seafood (especially oysters. insulin resistance and diabetes. your body probably still needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. The best dietary sources of zinc are lean meats.593 Dietary fiber also decrease the conversion of testosterone into estrogens in fat and breast cells. apples. lettuce. and free of antibiotics. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. Whole grain breads and cereals are also good sources of zinc. but make sure they are from a good source).S. 2011 Certain pesticides are called endocrine (hormone) disruptors and can lead to hormonal imbalances. Dietary fiber intake also increases serum concentrations of SHBG. celery. General Dietary and Lifestyle Recommendations ++There are great foods that can help improve the conversion of estrogen into “good” metabolites and away from “bad” metabolites. reduces beta-glucuronidase. or other fruit in a blender with rice milk or quality water. ++Choose other forms of protein. Studies have found that those consuming less fat. such as beans and soy (if no allergy).What are steps you can take for a high Estradiol value value? © Integrative Health Resources. beans. resulting in adverse influences on sex hormone balance. especially saturated fat. Currently the foods that are on the most-contaminated list are peaches. But don’t forget about chicken —it should be cage free. especially red meats. ++Control insulin and blood sugar levels through dietary changes. ++There are several kinds of protein drinks on the market. imported grapes. Europe won’t accept hormoneladen U. And even if you don’t feel ill.594 Increase your zinc intake. which help metabolize estrogen into its healthy forms. liver.595 ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. ++Eat more fresh fruits and vegetables. strawberries. easily digestible protein. but many of these contain sugar and added chemical ingredients. Six to eight 8-ounce glasses of high-quality water per day is the goal. High fructose corn syrup (HFCS) is used to sweeten many foods. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as hormonal imbalances. 5 days a week is recommended. fruit juice beverages. Phthalates and other chemicals used in plastic have estrogen like binding ability and can cause hormone imbalances. and toiletries that contain estrogens and particularly phthalates. ++The diet should limit inflammatory foods. and others. curcumin. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. shampoos. that can bind to estrogen receptors and disrupt hormonal balance. Supportive Supplements Calcium-d-glucarate 500mg. ++Limit drinking out of plastic containers. such as processed meats. 1-2 times daily ++Improves estrogen metabolism603 DIM 2 capsules daily ++DIM™ is a synergistic combination of plant based ingredients including diindolylmethane. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration.598 ++Lose weight. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult.597 Men who are insulin resistant are also more likely to have reduced testosterone secretion. chemical preservatives. BBQ sauce).601 ++Exercise and other physical activity are essential in managing stress. condiments (ketchup. green tea. including phthalates and bisphenol A (BPA). Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible.604 Better health & performance start here.600 ++Minimize or eliminate fast food completely. Several studies have found that those individuals with insomnia and other sleep disturbances have more chances of hormonal imbalances. P/140 . 2011 ++Excess carbohydrates have also been associated with postmenopausal breast cancer risk among overweight women and women with large waist circumference. Plastics contain residues. which helps support healthy hormone balance by improving estrogen metabolism.599 If you are overweight or obese based on your BMI (body mass index). ++Avoid using personal care items such as face creams. like soft drinks. and food additives.602 ++Do not microwave food in plastic containers or covered in plastic. At least 30 minutes of exercise daily.© Integrative Health Resources. Studies report imbalances in hormone levels when you are overweight or obese. and wasabia. or opt for the salads with grilled meats now offered in most fast food restaurants. 2011 Life Time Fitness FastFuel Complete P/141 . minerals. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. lipase. reduce cravings. Sunfiber™ medium chain triglycerides. capsaicinoids from Cayenne pepper.608 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. and probiotics. Evodia and a supportive supplements607. a proprietary digestive enzyme blend (consisting of amylase. as well as vitamin C. 1-4 capsules (500mg – 2 grams) daily in divided doses. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. help the body adapt to stress. © Integrative Health Resources. high-quality protein source610 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). ++Helps support digestive function ++Helps clear the body of environmental toxins * Use if BMI 25 or > Better health & performance start here. mix and drink daily ++Easily digestible.4 scoops (approx.606 ++If gas or bloating occurs. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels.611 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. Life Time Fitness LeanSource™ Weight Loss 4 capliques daily. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. change to l-glutamine. conjugated linoleic acid (CLA). ++LeanSource™ contains a thermogenic blend of green tea. 1-3 times daily ++Supports gastrointestinal health612 ++Supports vitamin B and K metabolism613 ++Helps improve absorption of nutrients from foods Ultra-D Tox 1-2 capsules 2 times daily. ++Helps support digestive function605. protease). balance neurochemistry. L-glutamine and a proprietary fruit and vegetable complex blend.609 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. Too much estradiol can be associated with estrogen-related cancers. supporting cognitive function and mood. is implicated in breast. protects the urinary tract. 2-hydroxyestradiol is known as a “good estrogen” metabolite.620 In men. the liver. Before menopause. Pages 142-149 P/142 Back to TOC . After menopause however. estrone production is made by fat cells. estrone is no longer converted to estradiol. improving growth hormone production and vascular flexibility. fibrocystic disease and uterine fibroids. Estriol blocks the effects of estrone by occupying estrogen receptor sites. heart disease. Your body still needs estrogens so these areas of manufacturing have to pick up the pace. It is very important to keep the metabolism of estrogen from making the “bad” metabolites. and estrone in the blood. It is believed to protect vaginal and urethra tissue as well.617 In men high estradiol can cause prostate problems as they age. but deficiencies can lead to osteoporosis. as well leading to prostate tissue growth.616 Estradiol is also the primary cardio-protective estrogen. It is interesting to note that obese women have a higher rate of breast cancer and increased estrone production is thought to be a significant factor. dementia and other problems associated with aging. This is important in estrogen balance.ESTROGEN. estriol. while 16-hydroxyestradiol and 4-hydroxyestradiol (“bad” estrogens) have been associated with the development of certain types of cancer. Metabolism of estrogens occurs in several areas of the body — however. the potent estrogen. is produced in the ovaries and has many protective effects including maintaining bone density.619 Estriol (E3) is the weakest of the three estrogens and has a protective role in breast tissue. keeping your blood from getting sticky.614 Alcohol consumption also makes your body favor estrone production — that could be the reason for the association between alcohol intake and breast cancer. the main spots are the liver and GI tract. and prostate problems including cancer. uterine. and the adrenal glands. as more estrone is related to health issues. as well leading to prostate tissue growth. like breast and ovarian.615 Estradiol (E2).  Your diet is very important if you want to have hormonal balance.618. ovarian cysts. TOTAL The total estrogen test measures the total amounts of the most important estrogens including estradiol. the body makes estradiol out of estrone in the ovaries. Estrogens convert into several metabolites. so it is heart protective. assisting in growth hormone release. Estradiol is metabolized into 2-hydroxyestradiol. 4-hyroxyestradiol and 16-hydroxyestradiol. this same estradiol metabolism issue can cause prostate problems as they age. and plays a role in retention of bone density. Estriol helps to reduce hot flashes in women. Estrone (E1) the main estrogen made by women after menopause. and improving your cholesterol and triglyceride levels. Once a woman reaches menopause. It can help increase “good” HDL and decrease “bad” LDL cholesterol. 622 Estrogen also helps keep bones strong — women and men are more susceptible to bone loss with low estradiol levels. Both men and women will make more estrogens if they accumulate visceral (belly) fat. your mood can change to anxiousness and depression. As women age their estradiol levels goes down and their estrone levels increase.624 What Life Time Fitness Lab Tests Report a Total Estrogen range? ++Women’s Sex Hormone Profile ++Women’s Sex Hormone Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile What does a low Total Estrogen value mean? Women experiencing menopause will have decreased levels of estradiol due to the ovaries producing less estrogen.621 Excessive estrogen makes cells grow. which can affect the ovaries and breast in women and the prostate tissue in men. they actually have a higher heart disease risk than men. Estrogen is needed particularly in women to make serotonin receptors function in the brain — serotonin. so as women enter menopause and lose their estradiol production.623 Skin wrinkling is accelerated as estrogen is lost from a woman’s body. 2011 ESTROGEN. P/143 . their relative estradiol and estrone levels go up. In men. Cognitive function — critical thinking and short-term memory — are eroded with the loss of estrogen production. With low estrogen levels. is a feel good brain chemical. estrone and estriol in the blood.© Integrative Health Resources. TOTAL Reference Values Blood (in picograms per milliliter = pg/ml) Female Cycle Days 1-10 61-394 pg/mL Days 11-20 122-437 pg/mL Days 21-30 156-350 pg/mL Postmenopausal <40 pg/mL Adult male 40 – 115 pg/ml Why is a Total Estrogen level needed? This test measures the amount of estradiol. Estradiol has cardio-protective effects. Estrogen measurements are used to evaluate hormonal imbalances in women and men. Better health & performance start here. These women can experience cessation of menstruation. strawberries. increase intake of vitamin D containing foods such as milk and other dairy products. develop bone loss and other metabolic imbalances.628 ++There are foods that can help improve the conversion of estrogen into “good” metabolites and away from “bad” metabolites. and free of antibiotics. heart disease (29%). Buy organic foods where possible.626 In both men and women. even artificially sweetened ones. increased the risk of breast cancer (26%). These foods include insoluble dietary fibers such as lignin found in flaxseeds. coffee and chocolate. If vitamin D levels are low. ++Exposure to any pesticides or toxic substances that may be present in foods should be eliminated. and blood clots (200%) versus women who were taking placebo. such as athletes and models.625 Another part of the WHI found that women on PremPro had double the risk of developing dementia in the 65 and up age group. leading to bone loss. Phytoestrogens may help reduce the risk of hormonally related health problems.© Integrative Health Resources. Currently the foods that are on the most-contaminated list are peaches. and potatoes. the Women’s Health Initiative (WHI) study of postmenopausal women with an average age of 65 and older found that taking PremPro. such as green leafy vegetables and dairy products if you can tolerate dairy. like menopause symptoms. spinach. cabbage.631 Caffeine is included in tea. ++Avoid animal protein that has been raised with hormones whenever possible. In 2002. which help metabolize estrogen into its healthy forms. beans. low levels of estradiol are associated with osteoporosis. General Dietary and Lifestyle Recommendations ++Increase foods with phytoestrogens. Chicken should be cage free. Snack on almonds or Brazil nuts. Drugs that can decrease levels of estradiol include: ++Oral contraceptives ++Anticonvulsants ++Clomiphene (Clomid. resveratrol from red wine and flax seed. Caffeine has been reported to negatively affect vitamin D and bone formation.629 ++Eat more fresh fruits and vegetables. contain high levels of phosphoric acid. ++Soft drinks. lettuce. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that Better health & performance start here. breast cancer. ++Increase calcium-containing foods. a rise in incidence of heart disease. pears. including soy (if no allergy). sweet bell peppers. stroke (41%). grapefruit and oranges) and cruciferous vegetables (such as broccoli. prostate cancer and heart disease along with helping protect against bone loss. and seeds. Phosphoric acid in the drinks can deplete calcium from the body. and Brussels sprouts) may result in a relative deficiency of calcium-D-glucarate and its metabolites. Diets low in fruits (such as apples. ++Decrease stress — chronic stress leads to imbalances in metabolism and hormones. although studies have reported that hormonal replacement with synthetic estrogens can lead to adverse health events. P/144 . bran. Estrogen replacement for alleviation of menopausal symptoms has become very common. 2011 This decrease is often accompanied by hot flashes and night sweats. a synthetic conjugated estrogen in combination with progestin. often do not product sufficient amounts of sex hormones. Serophene) What are steps you can take for a low Total Estrogen level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. celery. cherries. pomegranate. imported grapes.627 Women with low body fat. nectarines. and an increasing rate of bone loss (osteoporosis). apples.630 ++Decrease caffeine intake. 1-2 times daily ++Improves estrogen metabolism639 DIM 2 capsules daily ++DIM™ is a synergistic combination of plant based ingredients including diindolylmethane. ++The diet should limit inflammatory foods. curcumin. At least 30 minutes of exercise daily. green tea. fruit juice beverages. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as hormonal imbalances. which helps support healthy hormone balance by improving estrogen metabolism.632 Men who are insulin resistant are also more likely to have reduced testosterone secretion. ++Limit drinking out of plastic containers.638 ++Do not microwave food in plastic containers or covered in plastic. then we recommend Life Time Fitness LeanSource Weight Loss Supplement.635 If you are overweight or obese based on your BMI (body mass index). Several studies have found that those individuals with insomnia and other sleep disturbances have more chances of hormonal imbalances. and toiletries that contain estrogens and particularly phthalates.636 ++Minimize or eliminate fast food completely. Phthalates and other chemicals used in plastic have estrogen like binding ability and can cause hormone imbalances. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration.637 ++Exercise and other physical activity are essential in managing stress. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult.634 Higher body weight also predisposes you to bone loss.© Integrative Health Resources. BBQ sauce). High fructose corn syrup (HFCS) is used to sweeten many foods. Supportive Supplements Calcium-d-glucarate 500mg. ++Avoid using personal care items such as face creams. and food additives. condiments (ketchup. or opt for the salads with grilled meats now offered in most fast food restaurants. such as processed meats. and wasabia. 5 days a week is recommended.640 Better health & performance start here. that can bind to estrogen receptors and disrupt hormonal balance. including phthalates and bisphenol A (BPA). like soft drinks. ++Excess carbohydrates have also been associated with postmenopausal breast cancer risk among overweight women and women with large waist circumference. shampoos. P/145 .633 ++Studies report imbalances in hormone levels when you are overweight or obese. chemical preservatives. and others. 2011 act to reduce inflammation chemistry and help your hormone receptors to function appropriately. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. Plastics contain residues. Six to eight 8-ounce glasses of high-quality water per day is the goal. as well as vitamin C.647. lower testosterone reduces sexual arousal and sensation and causes loss of libido. hence the “pot belly”. P/146 . enlargement of the prostate and cardiovascular risk. their serum hormone binding globulin (SHBG) starts to increase leading to a decrease in free testosterone. This is partly because aging men convert much of their testosterone into estradiol with an enzyme called aromatase.650 Belly fat cells can create aromatase. Better health & performance start here.643 Multi-Probiotic 4000 1 capsule. their estrogen levels increase. the higher his estradiol level will be.648  As estrogen levels increase with age. Sunfiber™ medium chain triglycerides. lipase. 1-4 capsules (500mg – 2 grams) daily in divided doses. 1-3 times daily ++Supports gastrointestinal health644 ++Supports vitamin B and K metabolism645 ++Helps improve absorption of nutrients from foods Ultra-D Tox 1-2 capsules 2 times daily. much of it is bound to SHBG. and probiotics.646 In men. At the same time. which then increases prostate growth. high levels of estradiol are associated with abdominal fat.4 scoops (approx.642 ++If gas or bloating occurs. thereby decreasing testosterone and increasing estradiol. So the more overweight a man is. As men age. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++Helps support digestive function ++Helps clear the body of environmental toxins © Integrative Health Resources. L-glutamine and a proprietary fruit and vegetable complex blend. Decreasing estrone is important in menopausal and postmenopausal women and andropausal men. protease). ++Helps support digestive function. a proprietary digestive enzyme blend (consisting of amylase. a common problem in aging men. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. 2011 Life Time Fitness FastFuel Complete What does a high Total Estrogen value mean? Estrone is the estrogen that is associated with the development of breast cancer in women and men and prostate cancer in men.641. a man will store fat around his belly. change to l-glutamine. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. As long as free testosterone is low and relative estrogen (estradiol and estrone) is high.649 Of the remaining testosterone. chronic inflammation. minerals. lettuce. and seeds. nectarines. especially red meats. Studies have found that those consuming less fat. ++Decrease meat consumption. cabbage. have significantly lower estrone and estradiol levels compared to meat eaters. ++Choose other forms of protein.657 ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. your body probably still needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. sweet bell peppers.651 High estradiol levels in women. blood sugar imbalances and weight gain.656 Increase your zinc intake. and brussel sprouts) may result in a relative deficiency of calcium-D-glucarate and its metabolites. including hormonal replacement therapy ++Phenothiazines (including chlorpromazine and promethazine) © Integrative Health Resources. and seafood (especially oysters. ++Eat more fresh fruits and vegetables. bran. ++Decrease stress – chronic stress leads to imbalances in metabolism and hormones. What are steps you can take for a high Total Estrogen level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. which help metabolize estrogen into its healthy forms. and free of antibiotics. Buy organic foods where possible. pears. The best dietary sources of zinc are lean meats. P/147 . apples. beans. ++Zinc is important for men and prostate health. spinach. a protein that binds to estrogen. insulin resistance and diabetes. Whole grain breads and cereals are also good sources of zinc. strawberries. And even if you don’t feel ill. Better health & performance start here. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. liver. This helps to reduce levels of free estrogens and the chance of developing estrogen receptor positive cancers like most breast cancer.++Corticosteroids (including prednisone. such as beans and soy (if no allergy). eggs. cortisone. however.655 Dietary fiber also decrease the conversion of estosterone into estrogens in fat and breast cells. cherries. Chicken should be cage free. and potatoes. celery.654 ++Dietary fiber intake increases serum concentrations of SHBG. but make sure they are from a good source).653 Make sure to wash your foods well and eat organic foods grown without pesticides. especially saturated fat. 2011 High estradiol levels in ovulating women can lead to decreases in pregnancy rates. but limit your carbohydrate intake as this can lead to insulin resistance. hydrocortisone and methylprednisolone) ++Antibiotics including ampicillin and tetracycline ++Estrogen-containing drugs.652 Drugs that can increase estradiol levels include: Certain pesticides called endocrine (hormone) disruptors can lead to hormonal imbalances. You may want to consider adding a protein drink to your diet. Diets low in fruits (such as apples. imported grapes. ++Avoid animal protein that has been raised with hormones whenever possible. Currently the foods that are on the most-contaminated list are peaches. These foods include insoluble dietary fibers such as lignin found in flaxseeds. lower the incidence of heart disease in postmenopausal women. General Dietary and Lifestyle Recommendations ++There are great foods that can help improve the conversion of estrogen into “good” metabolites and away from “bad” metabolites. Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness. grapefruit and oranges) and cruciferous vegetables (such as broccoli. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality.661 ++Exercise and other physical activity are essential in managing stress.© Integrative Health Resources. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. ++Excess carbohydrates have also been associated with postmenopausal breast cancer risk among overweight women and women with large waist circumference. You can mix the protein powder with a cup of fresh berries.659 ++Studies report imbalances in hormone levels when you are overweight or obese.660 If you are overweight or obese based on your BMI (body mass index). ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration.664 ++Use in men and women Better health & performance start here. P/148 . or opt for the salads with grilled meats now offered in most fast food restaurants.662 ++Do not microwave food in plastic containers or covered in plastic. Phthalates and other chemicals used in plastic have estrogen like binding ability and can cause hormone imbalances. a banana (limit this due to high glycemic index). ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. which helps support healthy hormone balance by improving estrogen metabolism. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. that can bind to estrogen receptors and disrupt hormonal balance. or other fruit in a blender with rice milk or quality water. Six to eight 8-ounce glasses of high-quality water per day is the goal. curcumin. Several studies have found that those individuals with insomnia and other sleep disturbances have more chances of hormonal imbalances. ++Limit drinking out of plastic containers. including phthalates and bisphenol A (BPA).658 Men who are insulin resistant are also more likely to have reduced testosterone secretion. Plastics contain residues. shampoos. Supportive Supplements Calcium-d-glucarate 500mg. 1-2 times daily ++Improves estrogen metabolism663 DIM 2 capsules daily ++DIM™ is a synergistic combination of plant based ingredients including diindolylmethane. At least 30 minutes of exercise daily. green tea. 2011 ++There are several kinds of protein drinks on the market. ++Avoid using personal care items such as face creams. easily digestible protein. but many of these contain sugar and added chemical ingredients. 5 days a week is recommended. and toiletries that contain estrogens and particularly phthalates. and wasabia. ++Minimize or eliminate fast food completely. 667 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. and probiotics. such as those taking warfarin (Coumadin) or aspirin. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.669.4 scoops (approx. Sunfiber™ medium chain triglycerides. ++Helps support digestive function ++Helps clear the body of environmental toxins Better health & performance start here. ++Helps support digestive function665.668 ++Helps support heart and blood vessel health. minerals. change to l-glutamine. © Integrative Health Resources. 2011 Life Time Fitness FastFuel Complete P/149 .666 ++If gas or bloating occurs.670 ++Fish oil may increase bleeding in sensitive individuals. protease). although clinical studies have not reported this interaction. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs.671 Multi-Probiotic 4000 1 capsule. 1-4 capsules (500mg – 2 grams) daily in divided doses. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. lipase. 1-3 times daily ++Supports gastrointestinal health672 ++Supports vitamin B and K metabolism673 ++Helps improve absorption of nutrients from foods Ultra-D Tox 1-2 capsules 2 times daily. L-glutamine and a proprietary fruit and vegetable complex blend. as well as vitamin C. a proprietary digestive enzyme blend (consisting of amylase. 675 In men. as well leading to prostate tissue growth. Since estrone is the most cancer promoting of the estrogens. like breast and ovarian.676 Estrogens convert into several metabolites. After menopause however. and the adrenal glands and the ovaries no longer make estradiol from the estrone. It is interesting to note that obese women have a higher rate of breast cancer and increased estrone production is thought to be a significant factor. it is no surprise that the majority of breast cancer occurs in post-menopausal women. for example. the main spots are the liver and GI tract. protective estrogen) from estrone in the ovaries. As men age. Estrone. Both men and women will make more estrogens if they accumulate visceral (belly) fat. Metabolism of estrogens occurs in several areas of the body — however. while 16-alpha-hydroxyestrone and 4-hydroxyestrone (“bad” estrogens) have been associated with the development of certain types of cancer. Pages 150-155 P/150 Back to TOC . your body makes estradiol (the major. which also include estradiol and estriol. estrone production is made by fat cells. 4-hydroxyestrone and 16-alphahydroxyestrone. 2-hydroxyestrone is known as a “good estrogen” metabolite.674 Alcohol consumption also makes your body favor estrone production — that could be the reason for the association between alcohol intake and breast conditions like cancer. this same estrone metabolism issue can cause prostate problems as they age. As women age their estradiol levels decline and their estrone levels increase.  Your diet is very important if you want to have hormonal balance. are made from cholesterol. like estrogens. may convert into three different forms. fibrocystic disease and uterine fibroids.ESTRONE Estrone is in the estrogen family. the liver. estrone is no longer converted to estradiol. elevated estrone is linked to prostate problems. Estrone is the main estrogen made by women after menopause. Once a woman reaches menopause. ovarian cysts. including 2-hydroxyestrone. Steroid hormones. Before menopause.677 In men. their relative estradiol and estrone levels increase. © Integrative Health Resources. especially during menstruation. PCOS or polycystic ovary disease. obesity. including cancer. and levels may help determine if there are hormonal imbalances in men and women. P/151 . fibrocystic disease and uterine fibroids. like breast and ovarian.679 High estrone in men is associated with an increase in prostate problems. including 16-alpha-hydroxyestrone and 4-hydroxyestrone. High levels of “bad” estrone metabolites. ovarian cysts. 2011 ESTRONE Reference Values Blood (Blood. Estrone is a common form of estrogen.680 It is important to keep estrone metabolism driven toward the Better health & performance start here. 4-hydroxyestrone and 16-alpha-hydroxyestrone. have been associated with heart disease.678. in picograms/milliliter = pg/mL) Men Normal Range 12 . Concentrations of estrone in women will vary quite a lot day to day. 2-hydroxyestrone. What Life Time Fitness Lab Tests Report an Estrone range ++Men’s Sex Hormone Profile ++Men’s Sex Hormone Premium Profile ++Women’s Sex Hormone Profile ++Women’s Sex Hormone Premium Profile ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile What does a low Estrone value mean? *See low estradiol levels in the Life Time Fitness Estrogen Panel for more information What does a high Estrone value mean? Estrone is metabolized into 3 forms. the development of certain types of cancer.72 pg/mL Women Follicular phase 37 – 138 pg/mL Midcycle 60 – 229 pg/mL Luteal phase 50 – 114 pg/mL Postmenopausal 14 – 103 pg/mL Why is an Estrone level needed? This test measures the amount of estrone in the blood. 2-hydroxyestrone. ++Decrease stress ­— chronic stress leads to imbalances in metabolism and hormonal imbalances. have significantly lower estrone and estradiol levels compared to meat eaters. © Integrative Health Resources. reduces beta-glucuronidase. easily digestible protein. 684 ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. and seeds. P/152 . sweet bell peppers. You can mix the protein powder with a cup of fresh berries. and potatoes. Studies have found that those consuming less fat.685 Better health & performance start here. especially saturated fat. Buy organic foods where possible. Dietary fiber intake also increases serum concentrations of SHBG. celery. Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness. and free of antibiotics. pears.682 ++Dietary fiber improves the composition of intestinal bacteria. grapefruit and oranges) and cruciferous vegetables (such as broccoli. causes unfriendly flora to grow in the GI tract. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. which help metabolize estrogen into its healthy forms. ++Avoid animal protein that has been raised with hormones whenever possible. spinach.S. or other fruit in a blender with rice milk or quality water. You may want to consider adding a protein drink to your diet.Certain pesticides are called endocrine (hormone) disruptors and can lead to hormonal imbalances. nectarines. ++Eat more fresh fruits and vegetables. a protein that binds to estrogen. Europe won’t accept hormoneladen U. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. cherries. especially red meats. ++Decrease meat consumption. beef because of the health risks.683 Dietary fiber also decrease the conversion of testosterone into estrogens in fat and breast cells. bran. imported grapes. Over-consumption of simple carbohydrates like refined sugars and grains. This helps to reduce levels of free estrogens and the chance of developing estrogen receptor positive cancers like most breast cancer. Currently the foods that are on the most-contaminated list are peaches. ++Control insulin and blood sugar levels through dietary changes. ++There are several kinds of protein drinks on the market.681 Make sure to wash your foods well and eat organic foods grown without pesticides. ++Choose other forms of protein. And even if you don’t feel ill. but many of these contain sugar and added chemical ingredients. a banana (limit this due to high glycemic index). beans. These foods also raise blood glucose and insulin levels. 2011 “good” metabolite. apples. in order to prevent imbalances in metabolism and the development of health problems. your body probably still needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. Diets low in fruits (such as apples. General Dietary and Lifestyle Recommendations ++There are great foods that can help improve the conversion of estrogen into “good” metabolites and away from “bad” metabolites. cabbage. What are steps you can take for a high Estrone level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. But don’t forget about chicken — it should be cage free. such as beans and soy (if no allergy). and brussel sprouts) may result in a relative deficiency of calcium-D-glucarate and its metabolites. lettuce. insulin resistance and diabetes. resulting in adverse influences on sex hormone balance. These foods include insoluble dietary fibers such as lignin found in flaxseeds. strawberries. BBQ sauce).688 If you are overweight or obese based on your BMI (body mass index). HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as hormonal imbalances. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. ++DIM™ is a synergistic combination of plant based ingredients including diindolylmethane.691 ++Do not microwave food in plastic containers or covered in plastic.© Integrative Health Resources. like soft drinks. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. curcumin.689 ++Minimize or eliminate fast food completely. shampoos. Supportive Supplements DIM 2 capsules daily Better health & performance start here. Plastics contain residues. At least 30 minutes of exercise daily. chemical preservatives.686 Men who are insulin resistant are also more likely to have reduced testosterone secretion. 3-5 days a week is recommended. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration.449 ++Exercise and other physical activity are essential in managing stress. or opt for the salads with grilled meats now offered in most fast food restaurants. and wasabia. Phthalates and other chemicals used in plastic have estrogen like binding ability and can cause hormone imbalances. fruit juice beverages. Several studies have found that those individuals with insomnia and other sleep disturbances have more chances of hormonal imbalances. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. ++The diet should limit inflammatory foods.693 P/153 . ++Avoid using personal care items such as face creams. condiments (ketchup. such as processed meats. Studies report imbalances in hormone levels when you are overweight or obese. and others. including phthalates and bisphenol A (BPA). Six to eight 8-ounce glasses of high-quality water per day is the goal. 2011 ++Excess carbohydrates have also been associated with postmenopausal breast cancer risk among overweight women and women with large waist circumference.692 ++Decrease alcohol consumption. that can bind to estrogen receptors and disrupt hormonal balance.687 ++Lose weight. ++Limit drinking out of plastic containers. green tea. and food additives. which helps support healthy hormone balance by improving estrogen metabolism. and toiletries that contain estrogens and particularly phthalates. High fructose corn syrup (HFCS) is used to sweeten many foods. 668 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. lipase. capsaicinoids from Cayenne pepper. 1-4 capsules (500mg – 2 grams) daily in divided doses. © Integrative Health Resources. Evodia and a supportive supplements 696. ++LeanSource™ contains a thermogenic blend of green tea. protease).700 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. balance neurochemistry. conjugated linoleic acid (CLA). ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. Life Time Fitness LeanSource™ Weight Loss 4 capliques daily. 1-3 times daily ++Supports gastrointestinal health701 ++Supports vitamin B and K metabolism702 ++Helps improve absorption of nutrients from foods Saw Palmetto Max-V™ For men: 1 capsule 2 times daily ++Used for prostate problems ++Studies indicate that saw palmetto may be able to inhibit the conversion of testosterone to its more active and potentially damaging form.697 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. a proprietary digestive enzyme blend (consisting of amylase. 2011 Life Time Fitness FastFuel Complete P/154 . high-quality protein source. help the body adapt to stress.695 ++If gas or bloating occurs.699 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). Sunfiber™ medium chain triglycerides. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. via inhibition of alpha-5-reductase.703 * Use if BMI 25 or > * Use in men with high estradiol levels Better health & performance start here. reduce cravings. dihydrotestosterone (DHT).4 scoops (approx. L-glutamine and a proprietary fruit and vegetable complex blend. ++Helps support digestive function.694. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. mix and drink daily ++Easily digestible. change to l-glutamine. 1 capsule (100mg) daily ++Highly absorbable coenzyme Q10 (CoQ10) ++Necessary for cellular energy and important in heart protection. 2011 Ubiquinol-QH P/155 . minerals. ++Helps support digestive function ++Helps clear the body of environmental toxins Better health & performance start here. and probiotics.704 Ultra-D Tox 1-2 capsules 2times daily. as well as vitamin C. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. © Integrative Health Resources. then excessive free-radical damage can occur. Parkinson’s disease. kidney. adrenal. electron transfer in relation to the cellular uptake of oxygen. sex). Free radicals are formed as a result of the normal energy production that goes on in all the cells of our body. Low ferritin can mean that hypothyroidism or subclinical hypothyroidism is present. liver and cancer. the ferritin test is an indirect measure of the amount of iron that is stored in the body for future use. neurochemistry (brain chemicals). Alzheimer disease. If free radicals are not quickly neutralized after being produced. Pages 156-161 P/156 Back to TOC . heart and blood vessel. Think of oxidative stress like rusting – it occurs naturally as a normal by-product of metabolism. they bounce around in the body and can damage our cell membranes and organs in the body.705. and hemosiderin). including problems with iron absorption. Briefly. Low levels might indicate iron deficiency anemia (too little iron). This is called oxidative stress. free radicals are highly unstable and highly reactive molecules (usually oxygen molecules gone haywire) in the body. autoimmune conditions like lupus and cancer. leading to imbalances in metabolism. Free iron in the blood can be toxic. amino acids. Ferritin production is stimulated by the presence of iron in the blood. gastrointestinal. hormones. insulin and insulin growth factor-1 are involved in the control of ferritin. Iron exists in various forms in the body: in functional forms (in hemoglobin and in enzymes) and in transport and storage forms (ferritin. High levels are associated with hemochromatosis (too much iron) and inflammation. Iron plays a role in many biochemical pathways. and the conversion of blood sugar to energy. thereby decreasing the absorption of iron and can lead to iron deficiencies like anemia. The primary functions of iron involve oxygen transport within blood and muscle. leading to chronic health problems and at the very least accelerated aging. transport and storage (called hemochromatosis) as well as in atherosclerosis.  Thus. Increased oxidative stress is linked to most imbalances in metabolism.FERRITIN Ferritin is a protein that binds to iron stored in the body. Ferritin and iron balance can cause many disorders.706 Thyroid hormone. If toxins are not eliminated. transferrin.708 Low thyroid hormones decrease the acidity of the stomach. including hormonal (thyroid. and restless leg syndrome. blood sugar regulation. weight gain.707 Genetic mutations in the ferritin gene can lead to inflammation. Iron is also a part of many enzymes that are involved with making new cells. infections. and neurotransmitters. leading to an increase in free radical production and oxidative stress. See Life Time Fitness Thyroid Panel for more information. pregnancy or a diet poor in iron can lead to low ferritin and iron levels. so low thyroid and acid leads to low iron and ferritin levels. A loss of blood (including menstruation in women or gastric ulcers).713 Low thyroid levels can also lead to heavier periods in women. which can lower ferritin and iron levels. which slows down the conversion of the thyroid hormone T4 to T3 (the active thyroid hormone).715 Some symptoms of low ferritin in the body: ++Fatigue and weakness ++Dizziness ++Headaches Better health & performance start here. Low thyroid hormone levels lead to less energy and also decreases the amount of acid in your stomach. P/157 . you can feel fatigued and lack energy due to a lack of oxygen to tissues and organs. When iron levels in hemoglobin get low. naproxsen (Naprosyn. such as colon cancer. What Life Time Fitness Lab Tests Report a Ferritin range? ++Energy and Metabolism Profile ++Energy and Metabolism Premium Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Premium Profile What does a low Ferritin value mean? Low levels of ferritin in the blood are an indication of iron deficiency that can lead to a type of anemia in which there isn’t enough of the oxygen carrying molecules in the blood. the molecule that carries oxygen in red blood cells to tissues. Aleve).400 ng/ml Normal Range (adult females) 13 – 150 ng/ml Why is a Ferritin level needed? Ferritin levels in the blood are tested to determine the amount of iron stored in the body. 2011 FERRITIN Reference Values Ferritin value (Measured in nanograms per milliliter = ng/ml) Normal Range (adult males) 30 .711 It is important to support thyroid function with a low ferritin level. including anti-inflammatory drugs like ibuprofen (Motrin. Certain cancers. high in refined carbohydrates and sugars. leading to problems absorbing nutrients from foods including iron. full of high fructose corn syrup and chemical additives can also lead to thyroid imbalances. Overuse of drugs that can lead to ulcers can also cause low ferritin and iron levels. Advil). Ferritin levels in the blood are also used as a marker for thyroid hormone imbalances.710 Low ferritin can suggest low levels of thyroid hormones. indomethacin (Indocin) and others. Eating an unhealthy diet.714 Low iron levels also decrease deiodinase activity. can lead to low ferritin and iron levels. Ferritin levels are generally used to determine if there is iron overload (too much iron) or iron deficiency in the body.© Integrative Health Resources.709  Iron is necessary in forming hemoglobin.712 Iron needs acid to be absorbed from the foods we eat. Other good sources of iron-rich foods include fish and poultry. including Levaquin and Cipro ++Tetracyclines What are steps you can take for a low Ferritin value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. kale and spinach.© Integrative Health Resources. Other vegetable sources of iron include beans and peas. but it is still valuable. as wheat is a major allergen. including meats and seafood. Fortification of juices. but not in the same amount. although watch your carbohydrate intake and food allergies. no hormone and antibiotic meats. a banana (limit this due to high glycemic index). General Dietary and Lifestyle Recommendations ++Increase your consumption of animal proteins. easily digestible protein. and bread with iron has contributed significantly to daily dietary iron consumption. but many of these contain sugar and added chemical ingredients. so combining different animal sources is best. Liver and other organ meats are especially high in iron. although when eating organ meats you definitely should buy organic. ++Eat green leafy vegetables. on a regular basis. Dairy products also contain iron. ++Decrease using antacids and OTC medications for ulcers (like Zantac. and ranitidine ++Indomethacin ++Levothyroxine ++Quinolone antibiotics. ++There are several kinds of protein drinks on the market. ++Stop smoking. nizatidine. Iron in vegetables is not as quickly or readily absorbed as iron from animal sources. Better health & performance start here. 2011 ++Irritability ++Loss of libido or sex drive ++Pale skin ++Sore mouth corners ++Burning sensation of the tongue ++Urge to eat mud or chalk (geophagy) Drugs that can cause a low iron level include: ++Aspirin and salicylates ++Cholestyramine ++Colestipol ++H-2 receptor antagonists including cimetidine. including broccoli. famotidine. You can mix the protein powder with a cup of fresh berries. ++Liver is by far the richest iron-containing food. ++Exercise appropriately. and whole grain breads and cereals. cereals. Lower acid production will lead to low iron levels. or other fruit in a blender with rice milk or quality water. followed by dried fruits (watch sugar content). Tagamet and Pepcid) that lower the stomach acid. ++Dried beans are also a good source of iron. P/158 . 30 minutes daily at least 3-5 times a week. flours. nuts. high-quality protein source.to 8-hour period. 2 times daily with food ++Thyro-Mend™ is a proprietary combination of iodine from seaweeds and synergistic herbs that support thyroid function.718 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. change to l-glutamine. Sunfiber-medium chain triglycerides.723 Time Release Iron 2 tablets daily with meals ++Specially designed to provide 54 mg of carbonyl iron (Ferronyl®) per serving for a 6. ++Helps support digestive function716.717 ++If gas or bloating occurs. mix and drink daily ++Easily digestible. L-glutamine and a proprietary fruit and vegetable complex blend. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. lipase. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. 2011 Supportive Supplements P/159 . a proprietary digestive enzyme blend (consisting of amylase.719 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). 1-3 times daily ++Supports gastrointestinal health721 ++Supports vitamin B and K metabolism722 ++Helps improve absorption of nutrients from foods Thyro Mend 1 capsule. protease). ++Use with caution in men *Use if iron levels are low Better health & performance start here.720 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule.Life Time Fitness FastFuel Complete 4 scoops (approx. © Integrative Health Resources. 1-4 capsules (500mg – 2 grams) daily in divided doses. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. ++Thyro-Mend™ helps maintain proper iodine levels necessary for an increase in thyroid hormone production. 725. Choose other forms of protein.726 An abnormally high ferritin level can also indicate thyroid imbalances. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. sleep problems. fried foods. baked goods. Also avoid iron-fortified foods such as juices. or other fruit in a blender with rice milk or quality water. 2011 What does a high Ferritin value mean? High levels of ferritin can lead to iron being deposited in the body. artificial sweeteners. excessive intake of soft drinks (due to high fructose corn syrup). Omega-3 fatty acids are found in fish. which can lead to blood sugar imbalances.729 ++The exposure to pesticides. And even if you don’t feel ill.724. Fatty acid balance improves immunity. saturated fats founds in fatty meats and dairy. spleen or bone marrow is damaged. P/160 . that leads to symptoms like pain and darkening of the skin. insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. You can mix the protein powder with a cup of fresh berries. walnuts. liver and heart problems. easily digestible protein. some breakfast cereals. your body probably still needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. Better health & performance start here. fast foods). like high fructose corn syrup. You may want to consider adding a protein drink to your diet. Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness.727 If an organ that contains ferritin like the liver. and pork. ++Stay away from inflammatory foods. and some types of cancer including breast and prostate. chronic inflammation. and especially avoid beef. chronic infection. such as in the joints or skin. a banana (limit this due to high glycemic index). Ferritin can also be increased due to genetic problems. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. chemical additives. ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome. The free radicals produced by excess iron can cause a high level of oxidative stress in the body. Other signs of high ferritin levels include: ++Fatigue.728 Inappropriate dietary fat intake. such as beans and soy (if no allergy). dyes and chemical additives. You may want to avoid vitamin and mineral supplements that contain iron. wieners. ++Decrease protein intake from meat. plant foods and wild game. processed. ++Increase omega-3 fatty acids in foods.High ferritin generally means a high iron level. hormonal imbalances. These contaminants can lower your immunity. ++There are several kinds of protein drinks on the market. preserved foods (like lunchmeats. an increase in ferritin levels can be seen even with a normal iron level. autoimmune disorders. which are well documented to have anti-inflammatory effects in the body. tiredness ++Abdominal pain ++Lack of sex drive What are steps you can take for a high Ferritin level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. but many of these contain sugar and added chemical ingredients. © Integrative Health Resources. liver. refined sugar and carbohydrates.730 Buy organic foods where possible. General Dietary and Lifestyle Recommendations ++Several foods contain high amounts of iron. especially if you are a man. © Integrative Health Resources. cruciferous vegetables (like cabbage. Both contain chemicals that can decrease iron absorption and lower its level. including asparagus. These may have chemical residues.S 1 capsule. broccoli).750mg.731 ++Control insulin and blood sugar levels through dietary changes. onions ++Increase water intake – stay hydrated. including bisphenol A. causes unfriendly flora to grow in the GI tract. that can imbalance immunity and metabolism. high-quality protein source738 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). Supportive Supplements Alpha lipoic acid 500mg 1-2 times daily ++Antioxidant733 ++Helps improve energy production and regulate blood glucose levels734 Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance735 ++Helps support serotonin levels 736 L-glutamine 1-4 capsules (500mg-2 grams) daily in divided doses ++Supports digestive tract tissue and immune function737 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage.A. picrorhiza.739 ++Provides 22gm protein per 2 scoops (30gm) N-acetyl cysteine (NAC) 500 . Over-consumption of simple carbohydrates like refined sugars and grains. 2011 ++Limit drinking out of plastic containers. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver741 Better health & performance start here.732 ++Increase foods that help with detoxification of the liver and kidneys. P/161 . a minimum of 2 liters of filtered water daily is recommended ++Limit alcohol intake ++Substitute green tea for your morning coffee and increase your citrus fruit consumption. 2 times daily ++Contains liver-supportive herbs. 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver740 T. including milk thistle. mix and drink daily ++Easily digestible. garlic. resulting in chronic inflammation.P. These foods also raise blood glucose and insulin levels. Pages 162-169 P/162 Back to TOC . Fibrin is the molecule that starts forming a “mesh” during injury and bleeding so that blood will clot. Fibrinogen levels have been directly linked to inflammation in the body and to the risk of developing heart disease. It is made in the liver from sugar and protein (called glycoprotein) and converted to fibrin by thrombin during blood clotting.FIBRINOGEN Fibrinogen is a component of blood clotting. 2011 FIBRINOGEN Reference Values Fibrinogen value (Measured in milligrams per deciliter = mg/dL) Normal Range (Adult. Aspirin-containing drugs include: ++Alka Seltzer ++Anacin ++ASA ++Bufferin ++Ecotrin ++Excedrin ++Fiorinal ++Percodan What are steps you can take for a low Ferritin value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. increased fibrinogen levels have been linked to chronic inflammation and heart disease. What Life Time Fitness Lab Test Reports a Fibrinogen level? ++CardioMetabolic Risk Premium What does a low Fibrinogen value mean? Low levels of fibrinogen may decrease your body’s ability to form a blood clot. Chronic low levels may be related to a genetic disorder (afibrinogenemia or hypofibrinogeniemia). vegetables — kale. collards. called DIC or disseminated intravascular clot. Fibrinogen levels are a reflection of your blood’s clotting ability and activity. leafy. antigen): 180 – 350 mg/dL Why is a Fibrinogen level needed? Fibrinogen is generally ordered with other blood clotting tests. ++Increase foods high in vitamin K. and turnip greens are the highest. spinach. An acute low level of fibrinogen can be due to a clot that travels in the blood. Also. Fibrinogen levels are often used along with C-reactive protein (CRP) levels to determine your risks for developing heart disease (see Life Time Fitness CRP-hs Panel). P/163 .© Integrative Health Resources. Better health & performance start here. Many over-the-counter (OTC) and prescription drugs contain aspirin and should only be used under the supervision of a doctor if you have low fibrinogen levels. The major source of Vitamin K is green. cancer (including lung and prostate) or due to liver damage or severe malnutrition. General Dietary and Lifestyle Recommendations ++Make sure to take a Life Time Fitness Men and Women’s AM/PM Multivitamin/mineral to make sure you are getting the right nutrients. a blood transfusion. and whole grain cereals and breads. liver. including dark green leafy vegetables. that can imbalance immunity and metabolism. chicken. ++Avoid heating the oil. animal protein products are the source of this nutrient. ++Use healthy fats like olive oil.743 P/164 . Choose lean meats from quality sources. fish. eggs. You can complement that with a little fruit and some beans and whole grains. and nonfat or low-fat or nonfat dairy products. Folic acid occurs in a wide variety of foods. and seafood. 2011 ++Increase vitamin B12 containing foods. but it’s great on salads and sprayed on foods. Decrease acetaminophen intake also if you take Tylenol containing products. Get the rest of protein from a variety of sources like beans. skinless poultry. Other good sources are beets. broccoli. Brussels sprouts. as high carbohydrate diets can lead to insulin resistance. oysters. followed by clams. Buy organic foods where possible. Organ meats are the best source of vitamin B12.742 ++Do not take over-the-counter (OTC) pain relievers that contain aspirin. brewer’s yeast. cruciferous vegetables (like cabbage. If you are eating meat. buy organic and all natural meat. orange juice. onions ++Increase your protein by using a protein supplement. ++Limit drinking out of plastic containers. Red meat should always be organic grass-fed when eaten and free of hormones and antibiotics. ++Increase folic acid containing foods. Therefore. Limit your breads though. beef. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. broccoli). ++The probiotic “friendly” intestinal bacteria also synthesize B vitamins and folic acid. and organic butter. cantaloupe. including bisphenol A. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. or opt for the salads with grilled meats now offered in most fast food restaurants. chicken. and eggs. milk. buffalo/bison. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. grapeseed oil. Supportive Supplements Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++Minimize or eliminate fast food completely. but many of these contain sugar and added chemical ingredients. but in most people these foods should be limited to 1 to 2 servings a day. including asparagus. garlic. Do not buy processed meats. Vitamin B12 is produced by microbial synthesis in the digestive tract of animals. turkey. wheat germ.© Integrative Health Resources. Better health & performance start here. kidney and lima beans. easily digestible protein. ibuprofen (Advil) or naproxen (Aleve). nuts and seeds. cauliflower. These may have chemical residues. ++Stop smoking and do not drink alcohol. hormonal imbalances and weight gain. deli meats unless the meat does not have chemical additives. and cheese. packaged meats. asparagus. There are several kinds of protein drinks on the market. ++Increase foods that help with detoxification of the liver and kidneys. cabbage. 750mg 1-3 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver748 1 capsule. neurological conditions like depression. mix and drink daily ++Easily digestible. 3 times daily ++Contains liver-supportive herbs. P/165 . sleep disorders and. inflammatory bowel diseases ++Trauma Increased fibrinogen levels can predispose you to developing a blood clot. including milk thistle. atherosclerosis (hardening of the arteries) and heart attack. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver749 *Take if liver stress exists.751 What are steps you can take for a high Fibrinogen level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations.2 scoops in favorite beverage.P. including high blood pressure. picrorhiza. immune imbalances. increase your risk for developing heart problems. 1-3 times daily ++Supports gastrointestinal health746 ++Supports vitamin B and K metabolism747 ++Helps improve absorption of nutrients from foods N-acetyl cysteine (NAC) 500 . obesity.A.744 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). Elevated levels may be seen in: ++Acute infections ++Diabetes ++Cancer ++Heart disease ++Stroke ++Inflammatory disorders. such as in chronic alcohol use T. Better health & performance start here.750 Chronic inflammation can lead to insulin resistance and type 2 diabetes. such as in chronic alcohol use © Integrative Health Resources.745 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. 2011 Life Time Fitness Peak Performance Whey Protein Isolate What does a high Fibrinogen level mean? Fibrinogen levels may increase in any condition that causes inflammation or tissue damage.S *Take if liver stress exists. and over time. heart diseases. like rheumatoid arthritis. and even cancer. high-quality protein source. so enjoy some low-sugar dark chocolate. also lead to chronically high oxidative stress and inflammation. Try to make clean water that Better health & performance start here. © Integrative Health Resources. Omega-3 fatty acids are found in fish. Some experts believe that saturated animal fats from animals exposed to growth hormones and pesticides may also lead to health conditions. and phytochemicals.758 High fructose corn syrup (HFCS) is used to sweeten many foods.753 ++Use healthy fats like olive oil. and new studies are suggesting that adequate intakes may even help prevent obesity. Cocoa is also a significant source of antioxidants . carrots. and seafood. BBQ sauce). Red meat should always be organic grass-fed when eaten and the rest of proteins should be from a variety of sources – beans.757.755 People with diabetes and blood sugar regulation problems have a higher level of fibrinogen. or opt for the salads with grilled meats now offered in most fast food restaurants. ++High-fiber foods. When omega-3 fats are consumed in adequate amounts it lowers health risks.such as broccoli. cantaloupe. Ninety percent of all pesticides used are used on our foods. such as hormonal imbalances and cancer and other chronic illnesses. and citrus fruits. organic skinless poultry. If you are overweight or obese based on your BMI (body mass index). sausage. Saliva begins the process of digestion — it tells your stomach that food is coming. Studies have found that nitrite or nitrate treated meats such as bacon. orange. but in most people these foods should be limited to 1 to 2 servings a day. Choose lean meats from quality sources. and food additives.756 Modifying the diet can help decrease inflammation. These foods should supply the 20-30 grams of dietary fiber needed each day. needs to be minimized. such as processed meats. ++The diet should also limit other inflammatory foods. It’s best not to eat after 7 pm. but it’s great on salads and sprayed on foods. condiments (ketsup. The antioxidants and other nutrients in these foods may help protect against inflammatory chemistry and also help regulate immune function. all helping to balance metabolism. physical and mental stress. especially for heart disease. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. These foods also provide important benefits. and lunch meats increase the risk of cancer. walnuts. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as liver imbalance. chemical preservatives. Six to eight 8-ounce glasses of high-quality water per day is the goal. Buy organic foods where possible.++Lose weight. ++Remember to chew your food. nuts and seeds. ++Eat meals at regular times each day. like soft drinks. and organic butter. rather than bolting it.752. plant foods and wild game. and yellow fruits and vegetables . You can complement that with a little fruit and some beans and whole grains. and beans should be part of the diet. fruit juice beverages. minerals. is the first step in healthy digestion. ++Avoid overeating. 2011 General Dietary and Lifestyle Recommendations P/166 . including fresh vegetables.759 ++Minimize or eliminate fast food completely. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated.760 ++Animal fat (saturated fat). fish. buffalo/bison. such as antioxidant vitamins. smoked foods. grapeseed oil. ++Increase omega-3 fatty acids in foods. and dairy products. which are well documented to have anti-inflammatory effects in the body. ++Dietary factors. chicken. turkey. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). ++Avoid heating the oil. and others. which can raise blood cholesterol levels and increase inflammation.754. Make sure to include green. Chewing your food thoroughly. as this creates stress on the digestive tract. ++Quit smoking or tobacco use. Better health & performance start here. 2011 has been purified by reverse osmosis your drink of choice whenever possible. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult.764 Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance765 ++Helps support serotonin levels766 Life Time Fitness FastFuel Complete 4 scoops (approx. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. ++Helps support digestive function767. protease). SunfiberTM medium chain triglycerides. Supplements Cal/Mag 1001 Take 1 tablet 2 times daily with food ++Magnesium plays an essential role in a wide range of fundamental cellular reactions. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of inflammation than those that get regular sleep. L-glutamine and a proprietary fruit and vegetable complex blend.768 ++If gas or bloating occurs. ++ Magnesium is involved in maintaining already normal heart function and blood pressure.763 ++Supplies 150 mg of elemental magnesium from bioavailable magnesium citrate in each capsule Coenzyme Q10 (CoQ10) 1-2 capsules (100200mg) daily ++Necessary for cellular energy and important in heart protection ++Reported to lower blood pressure. a proprietary digestive enzyme blend (consisting of amylase.© Integrative Health Resources. change to l-glutamine. 3-4 days a week.761 ++Exercise in moderation. Tobacco use is reported to increase fibrinogen levels and inflammation762 ++Drink less alcohol. lipase. 1-4 capsules (500mg – 2 grams) daily in divided doses. P/167 . are reported to be correlated with increased levels of CRP.776. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. ++Low levels of B vitamins. balance neurochemistry. although clinical studies have not reported this interaction.771 ++Vitamin E is reported to decrease inflammatory markers like CRP772 Life Time Fitness Omega-3 Fish Oil 2-4 capsules daily ++Helps decrease inflammation and the consequences it has on your metabolism.775 ++Helps support heart and blood vessel health. conjugated linoleic acid (CLA). Evodia and a supportive supplements 769.777 ++Fish oil may increase bleeding in sensitive individuals.4 capliques daily. reduce cravings.773 ++Studies have reported that fish oil significantly lowers C reactive protein. 2011 Life Time Fitness LeanSource™ Weight Loss P/168 . compared to omega 6 fats like safflower oil.778 Multi-Probiotic 4000 1 capsule 1-2 times daily ++Supports gastrointestinal health779 ++Supports vitamin B and K metabolism780 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels781 * Use if BMI 25 or > Better health & performance start here. help the body adapt to stress. ++LeanSource™ contains a thermogenic blend of green tea.774. capsaicinoids from Cayenne pepper. especially B6 (pyridoxine). such as those taking warfarin (Coumadin) or aspirin.770 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++Multivitamin/mineral supplement contains anti-inflammatory nutrients. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. © Integrative Health Resources. 000mg time release L-arginine Better health & performance start here. 2011 Perfusia SR P/169 .2 capsules 2 times daily. each cap contains 1. an amino acid which helps support vascular health by improving nitric oxide production and use.782 ++Individuals with a known herpes infection should not take L-arginine without also taking lysine (500-1. © Integrative Health Resources. ++Perfusia SR® contains sustained-release L-arginine.000mg daily). as L-arginine alone has been noted to cause herpes eruptions in susceptible individuals. growth and reproductive processes of the body. As men and women age. also known as LH-releasing hormone. and then in conjunction with LH. FSH stimulates the ovary to ripen a follicle. LH stimulates secretion of sex steroids from the gonads. FSH is necessary for sperm production and maturation. meaning they stimulate the gonads in men (testes) and women (ovaries) and are essential for reproduction. In both sexes. Pages 170-179 P/170 Back to TOC . to release an egg. In women. LH stimulates the production and secretion of testosterone. The main regulator of the secretion of LH and FSH is gonadotropin-releasing hormone (GnRH). a rise in LH and FSH levels may signal menopause (in women) or andropause (in men). GnRH is made and secreted in the hypothalamus region of the brain. Both FSH and LH are produced in the brain by the pituitary gland. FSH and LH levels increase during the regular menstrual cycle. FSH and LH regulate the development. generally a day or two before ovulation. LH stimulates estrogen and progesterone production from the ovary. FSH also readies the mammary glands for milk production. In men. LH and FSH levels then decrease as the uterus begins to prepare for pregnancy or if another menstrual cycle begins.FSH AND LH Luteinizing hormone (LH) and follicle-stimulating hormone (FSH) are gonadotropin hormones. 5 – 12.7 – 21. P/171 .0 – 11. What Life Time Fitness Lab Tests Report FSH and LH values? ++Women’s Sex Hormone Profile ++Women’s Sex Hormone Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile Better health & performance start here. 2011 FSH AND LH Reference Values Blood LH (mIU/mL = milli international units per milliliter) Normal Range (Men) All ages 1.7 – 8. levels of FSH and LH fluctuate greatly from month to month in the years approaching menopause.7 – 58. In women.6 mIU/mL Normal Range (Women) Premenopausal (follicular) 2.7 mIU/mL Postmenopausal 25.8 – 134. With regard to metabolism.5 mIU/mL Premenopausal (ovulation) 4.8 mIU/mL Why are FSH and LH levels needed? Generally.6 mIU/mL Premenopausal (luteal) 1. a test for FSH and LH levels is part of an infertility test.4 mIU/mL Postmenopausal 7.5 mIU/mL Blood FSH (mIU/mL = milli international units per milliliter) Normal Range (Men) Adult 1.7 – 7.6 mIU/mL Premenopausal (ovulation) 14.5 mIU/mL Premenopausal (luteal) 1.4 mIU/mL Normal Range (Women) Premenopausal (follicular) 3.4 – 12.5 – 12. FSH and LH levels help determine overall hormonal balance.0 – 95.© Integrative Health Resources. 790 Increase foods that contain selenium. When testosterone levels in men decrease. saturated fats founds in fatty meats and dairy. ++Zinc is important for both female and male reproductive health. ++Selenium is important for male reproductive health. refined sugar and carbohydrates. but make sure they are from a good source). bone loss. and even cancer. and radishes. and brown rice has 15 times more selenium than white rice. low levels of FSH and LH may indicate excessive estrogen and may lead to estrogen dominance which can increase the risk for female problems such as polycystic ovarian syndrome (PCOS) and fibrocystic breast disease. nuts and seeds. and some vegetables including cabbage. like high fructose corn syrup. © Integrative Health Resources. but in most people these foods should be limited to 1 to 2 servings a day. including chlorpromazine (Thorazine) ++Hormone replacement therapy What are steps you can take for low FSH and LH levels? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. grape seed oil.783. You can complement that with a little fruit and some beans and whole grains. P/172 . but it’s great on salads and sprayed on foods. generally estrogen levels increase. including seafood. but limit your carbohydrate intake as this can lead to insulin resistance. insulin resistance. artificial sweeteners.788 ++Use healthy fats like olive oil. eggs. baked goods. Better health & performance start here. ++Increase omega-3 fatty acids in foods.526 FSH levels can decrease if using the following drugs: ++Oral contraceptives ++Phenothiazines. garlic. Food processing causes substantial loss of selenium. enlargement of the prostate and cardiovascular risk.789 Increase your zinc intake. especially for heart disease. type 2 diabetes. chronic inflammation. A cow’s milk diet for infants can contribute to low selenium levels and depressed immune systems in infants. lower testosterone reduces sexual arousal and sensation and causes loss of libido. low FSH and LH levels may indicate low production of testosterone by the testes. processed. which are well documented to have anti-inflammatory effects in the body. General Dietary and Lifestyle Recommendations ++Stay away from inflammatory foods. preserved foods (like lunchmeats. whole wheat bread has twice the selenium as white bread. Brazil nuts have the highest amount of selenium. heart problems. and seafood (especially oysters. a common problem in aging men.527. wieners. ++Minimize or eliminate fast food completely. celery. fried foods.Low levels generally indicate under functioning of the pituitary or hypothalamus. cucumbers. plant foods and wild game. or opt for the salads with grilled meats now offered in most fast food restaurants. and organic butter. High levels of estradiol and low levels of testosterone are associated with abdominal fat. eggs. memory problems. liver. and new studies are suggesting that adequate intakes may even help prevent obesity. The best dietary sources of zinc are lean meats. Human breast milk contains six times more selenium than cow’s milk. walnuts.787. Low testosterone levels in men can lead to weight gain. 2011 What low FSH and LH values mean? In men. In women that are still menstruating. When omega-3 fats are consumed in adequate amounts it lowers health risks. fast foods). For example. blood sugar imbalances and weight gain. dairy products. liver.784  As estrogen levels increase with age. Omega-3 fatty acids are found in fish. Whole grain breads and cereals are also good sources of zinc. dyes and chemical additives. Avoid heating the oil. ++High-fiber foods. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). including flax.such as broccoli. and yellow fruits and vegetables . a banana. which can imbalance hormone levels.796 Modifying the diet can help decrease physical and mental stress. ++Obtain adequate rest — about 7-8 hours of uninterrupted sleep per night for the average adult.794 ++Dietary factors.799 This can also imbalance sex hormones. Reduced sleep can lower testosterone production. Six to eight 8-ounce glasses of high-quality water per day is the goal. particularly in the evening and night-time hours.Better health & performance start here.793 ++Over-consumption of simple carbohydrates like refined sugars and grains. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. and citrus fruits. do yoga or Tai Chi. An increase in soy consumption has been found to lower testosterone in men. © Integrative Health Resources. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar.23 ++Make sure to include green. At least 30 minutes of exercise daily. You can mix the protein powder with a cup of fresh berries. cantaloupe. that can imbalance hormone levels. Buy organic foods where possible. ++Avoid animal protein that has been raised with hormones whenever possible.800 ++Exercise and other physical activity are essential in managing stress. like tofu and soymilk. including bisphenol A.801 ++Decrease stress – take a walk. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. resulting in adverse influences on sex hormone balance. shampoos.798 ++Do not microwave food in plastic containers or covered in plastic. ++There are several kinds of protein drinks on the market. but many of these contain sugar and added chemical ingredients. or other fruit in a blender with rice milk or quality water. beef because of the health risks. 5 days a week is recommended. and free of antibiotics. These may have chemical residues. Europe won’t accept hormoneladen U.792 ++Limit soy consumption. and negatively affect other hormones like thyroid hormone. and beans should be part of the diet. helping balance metabolism. carrots. These foods also raise blood glucose and insulin levels. 2011 ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. orange. garden. leading to metabolic imbalances. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). ++Limit drinking out of plastic containers. The antioxidants and other nutrients in these foods may help balance hormones. fresh vegetables. Chicken should also be cage free. These foods should supply the 20-30 grams of dietary fiber needed each day. ++Avoid using personal care items such as face creams. easily digestible protein. causes unfriendly flora to grow in the GI tract. Grassfed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately.S. ++Diets low in protein in elderly men may lead to elevated SHBG levels and decreased testosterone bioactivity. and toiletries that contain estrogens and particularly phthalates.797 You may want to consider adding a protein drink to your diet. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. Exercise can help improve testosterone levels.791 Dietary fiber also decreases the conversion of testosterone into estrogens in fat and breast cells.795. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. High-fiber foods help with hormonal balance. P/173 . suggesting that chronic insomnia is a disorder of sustained excitation of the body’s stress response system. 2011 ++Stop smoking. © Integrative Health Resources. curcumin. change to l-glutamine. standardized Black Cohosh and standardized Kudzu root.805 Feminine Herbal Balance 1-2 capsules daily ++Feminine Herbal Balance™ is a blend of standardized Chasteberry (Angus Castus. protease). ++Helps support digestive function803. and wasabia. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. may decrease risk of breast cancer806 ++Vitex has both progestogenic.807 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.808 Better health & performance start here. P/174 . lipase.and estrogenic-like activity. ++Black cohosh has positive effects on menopausal symptoms including hot flashes. DIM 2 capsules daily ++DIM™ is a synergistic combination of plant based ingredients including diindolylmethane. a proprietary digestive enzyme blend (consisting of amylase. which help balance female hormonal levels and decrease negative symptoms associated with menopause and PMS. 1-4 capsules (500mg – 2 grams) daily in divided doses. green tea. which helps support healthy hormone balance by improving estrogen metabolism. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. L-glutamine and a proprietary fruit and vegetable complex blend.804 ++If gas or bloating occurs. Hormone levels are influenced by tobacco smoke. Vitex). SunfiberTM medium chain triglycerides.Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx.802 ++Drink alcohol in moderation. 813 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).000 – 5. although clinical studies have not reported this interaction. 2011 Life Time Fitness Omega-3 Fish Oil ++Bone support ++Treatment of vitamin D deficiency improves bone mineral density818 What does a high FSH and LH value mean?  If FSH and LH levels are abnormally high. LH levels also go up as menopause approaches.000 IU) daily. Because estrogen levels decrease in women as menopause approaches. P/175 . mix and drink daily ++Easily digestible.810.814 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. depending on vitamin D3 lab value ++If lab value 30 ng/ml or less.000 IU daily both in addition to your multivit. if 30-40 ng/ml. 1-3 times daily ++Supports gastrointestinal health815 ++Supports vitamin B and K metabolism816 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels817 Vitamin D 1000 ++1-5 capsules (1. Increased levels of FSH and LH in menopausal and Better health & performance start here.812 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage.811 ++Fish oil may increase bleeding in sensitive individuals. FSH levels tend to be higher.809 ++Helps support heart and blood vessel health. such as those taking warfarin (Coumadin) or aspirin.000 IU daily. then take 1. it may indicate problems with the ovaries or testicles.1-2 capsules. Increased FSH and LH in women that are ovulating may indicate infertility. high-quality protein source. The pituitary gland secretes FSH in response to low estrogen levels in women. retest in a month © Integrative Health Resources. then take 5. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. preserved foods (like lunchmeats. wieners. and new studies are suggesting that adequate intakes may even help prevent obesity.FSH results can be increased with use of drugs.819 ++Cimetidine (Tagamet) ++Clomiphene (Serophene) ++Digitalis (Digoxin) ++Levodopa What are steps you can take for high FSH and LH levels? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. refined sugar and carbohydrates. neurochemical imbalances. and Brussels sprouts) may result in a relative deficiency of calcium-D-glucarate and its metabolites. These foods include insoluble dietary fibers such as lignin found in flaxseeds. Dietary fiber intake also increases serum concentrations of SHBG. like high fructose corn syrup. grapeseed oil. saturated fats founds in fatty meats and dairy. 2011 postmenopausal women may indicate chronic stress and high cortisol levels. Avoid heating the oil. reduces beta-glucuronidase. chronic inflammation and thyroid imbalances. and beans should be part of the diet. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). nuts and seeds. which are well documented to have anti-inflammatory effects in the body. beans. Diets low in fruits (such as apples.824 Such foods also provide important benefits. including flax.821 Dietary fiber also decreases the conversion of testosterone into estrogens in fat and breast cells. ++Minimize or eliminate fast food completely. dyes and chemical additives. which can imbalance hormone levels. and organic butter. plant foods and wild game. General Dietary and Lifestyle Recommendations ++Stay away from inflammatory foods. High-fiber foods help with hormonal balance. or opt for the salads with grilled meats now offered in most fast food restaurants. Buy organic foods where possible. Increased levels of FSH and LH can lead to excess testosterone in men. minerals.825.822. baked goods. grapefruit and oranges) and cruciferous vegetables (such as broccoli. This helps to reduce levels of free estrogens and the chance of developing estrogen receptor positive cancers like most breast cancer. such as antioxidant vitamins. fresh vegetables. P/176 . Omega-3 fatty acids are found in fish. fast foods).820 ++Dietary fiber improves the composition of intestinal bacteria. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars).823 ++Use healthy fats like olive oil. When omega-3 fats are consumed in adequate amounts it lowers health risks. ++Increase omega-3 fatty acids in foods. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. including: © Integrative Health Resources. processed. but it’s great on salads and sprayed on foods. bran. walnuts. but in most people these foods should be limited to 1 to 2 servings a day. ++Dietary factors.826 Better health & performance start here. ++There are foods that can help improve the conversion of estrogen into “good” metabolites and away from “bad” metabolites. and seeds. fried foods. a protein that binds to estrogen. and phytochemicals. ++High-fiber foods. especially for heart disease. artificial sweeteners. FSH has been reported to increase with age and in smokers. cabbage. ++Eat more fresh fruits and vegetables. These foods should supply the 20-30 grams of dietary fiber needed each day. You can complement that with a little fruit and some beans and whole grains. which help metabolize estrogen into its healthy forms. and potatoes. SunfiberTM medium chain triglycerides. garden.828 If you are overweight or obese based on your BMI (body mass index). ++Decrease stress — chronic stress leads to imbalances in metabolism and hormonal imbalances. 1-4 capsules (500mg – 2 grams) daily in divided doses. Studies report imbalances in hormone levels when you are overweight or obese. spinach. ++Contains whey protein concentrate & isolate. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. ++Decrease stress – take a walk. imported grapes. ++Helps support digestive function831. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. These may have chemical residues. and toiletries that contain estrogens and particularly phthalates. a proprietary digestive enzyme blend (consisting of amylase.© Integrative Health Resources. including bisphenol A. lipase. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. change to l-glutamine. Currently the foods that are on the most-contaminated list are peaches. Six to eight 8-ounce glasses of high-quality water per day is the goal. apples.827 ++Lose weight. P/177 . strawberries. L-glutamine and a proprietary fruit and vegetable complex blend. do Yoga or Tai Chi. pears. ++Avoid using personal care items such as face creams. ++Stop smoking. ++Exercise in moderation. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. lettuce.829 This can also imbalance sex hormones. Buy organic foods where possible. celery.832 ++If gas or bloating occurs. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated.830 ++Drink alcohol in moderation. suggesting that chronic insomnia is a disorder of sustained excitation of the body’s stress response system. protease). sweet bell peppers. ++Limit drinking out of plastic containers. 2011 ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. ++Do not microwave food in plastic containers or covered in plastic. Hormone levels are influenced by tobacco smoke. shampoos. 65gm) in the morning as part of a healthy beverage Better health & performance start here. that can imbalance immunity and metabolism. cherries. particularly in the evening and night-time hours. nectarines.Supportive Supplements Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. 834 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.836 ++Helps support heart and blood vessel health. balance neurochemistry. although clinical studies have not reported this interaction. © Integrative Health Resources. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. 2011 Life Time Fitness LeanSource™ Weight Loss P/178 . ++LeanSource™ contains a thermogenic blend of green tea.837. 1-3 times daily ++Supports gastrointestinal health840 ++Supports vitamin B and K metabolism841 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation and improve hormone levels842 * Use if BMI 25 or > Better health & performance start here.839 Multi-Probiotic 4000 1 capsule. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. such as those taking warfarin (Coumadin) or aspirin.4 capliques daily. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. conjugated linoleic acid (CLA). reduce cravings. help the body adapt to stress. Evodia and a supportive supplements 833.835 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. capsaicinoids from Cayenne pepper.838 ++Fish oil may increase bleeding in sensitive individuals. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). ++Relora Plex also contains B-vitamins. via inhibition of alpha-5-reductase. Relora may cause drowsiness or sedation in sensitive individuals. which can both help balance DHT and testosterone844 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. 1-2 times daily ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine.845 *Use if under chronic stress Saw Palmetto Max-V™ *Use in men Better health & performance start here. 2011 Relora Plex P/179 . ++Used for prostate problems ++Studies indicate that saw palmetto may be able to inhibit the conversion of testosterone to its more active and potentially damaging form. © Integrative Health Resources. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels843 Relora can increase salivary DHEA and decreases salivary morning cortisol levels. For men: 1 capsule 2 times daily. dihydrotestosterone (DHT).2 capsules. including lipoproteins. drugs. thyroid hormones. sex hormones. together with albumin. make up your total protein on the blood test lab results. vitamins. minerals and clotting factors. Gamma globulins are part of the immune system. Pages 180-184 P/180 Back to TOC . and clotting factors. lipoproteins (proteins involved in fat transport). alpha-2.GLOBULINS Globulins are proteins found in the blood that are the basis for antibodies. Both alpha and beta globulins are carrier proteins – they deal with much of the binding of substances in the blood to protein. beta and gamma. glycoproteins (protein-carbohydrate compounds). There are 4 “types” or subsets of globulins – alpha-1. Globulins. you are undernourished or you have liver or kidney problems.8 . easily digestible protein. but many of these contain sugar and added chemical ingredients. individuals with gastrointestinal disorders who do not absorb nutrients properly and individuals who have chronic diarrhea and develop dehydration can have globulin levels that are out of range. bison.5 g/dL Optimal Range 2. pesticides and antibiotics in our food supply can lead to imbalances in the immune system. ++Avoid common food allergens. turkey or ostrich. a banana (limit this due to high glycemic index). What are steps you can take for a low globulin value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. or other fruit in a blender with rice milk or quality water. including wheat. 2011 GLOBULINS Reference Values Blood Globulin value (Measured in grams per deciliter = g/dL) Normal range 1. like lean meats. Individuals with liver and/ or kidney imbalances or those with protein deficiencies in the diet may have globulin levels that are out of range. ++When you eat foods. dairy. Insulin resistance can lower your immunity.4. chicken. ++There are several kinds of protein drinks on the market. The use of chemical additives.3. You can mix the protein powder with a cup of fresh berries.2 g/dL Why is a Globulin level needed? A globulin level is tested routinely as part of your comprehensive metabolic panel (CMP). hormones.© Integrative Health Resources. General Dietary and Lifestyle Recommendations ++Cut out refined sugars and carbohydrates to decrease inflammation and improve insulin function. try to buy organic when possible. fish. use high-quality protein. P/181 . Foods that you should Better health & performance start here.  In addition. soy.5 . What Life Time Fitness Lab Tests Report the Globulin value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low globulin value mean? Low levels of globulins can mean that your immune system is imbalanced.846 ++When eating protein. including quercetin. 1-2 times daily ++Contains antioxidant nutrients.852 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. a proprietary digestive enzyme blend (consisting of amylase. frozen dinners. ++Drink at least 8 glasses of filtered water daily to improve detoxification and hydration. fast foods. P/182 . Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. mix and drink daily ++Easily digestible. L-glutamine and a proprietary fruit and vegetable complex blend. grape seed extract and polyphenols. preserved meats like hot dogs or bacon. 1-3 times daily ++Supports gastrointestinal health855 ++Supports vitamin B and K metabolism856 ++Helps improve absorption of nutrients from foods Better health & performance start here. ++Also contains DMG (dimethylglycine) which supports immune function849 Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance850 ++Helps support serotonin levels851 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. protease).848 ++If gas or bloating occurs. change to l-glutamine. high-quality protein source853 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). 2011 avoid include processed meats. 1-4 capsules (500mg – 2 grams) daily in divided doses.© Integrative Health Resources. artificial ingredients and sweeteners.854 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. anything with MSG or monosodium glutamate. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. SunfiberÔ medium chain triglycerides. vitamin C. ++Helps support digestive function847. Aller DMG 1 tablet. lipase. A. baked goods. 2011 T. refined sugar and carbohydrates. artificial sweeteners. like high fructose corn syrup. possibly due to a chronic infection. dyes and chemical additives. chronic stress and inflammation. wieners.750mg. General Dietary and Lifestyle Recommendations ++Increase water intake – stay hydrated. fast foods).1 capsule. What are steps you can take for a high globulin level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. including milk thistle. a minimum of 2 liters of filtered water daily is recommended ++Stay away from inflammatory foods. fried foods. processed. or liver and kidney problems. 2 times daily ++Contains liver-supportive herbs. picrorhiza. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver857 © Integrative Health Resources. preserved foods (like lunchmeats. P/183 . 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver861 Better health & performance start here.S What does a high globulin value mean? High globulin levels may indicate that your immune system is being overworked. ++Limit alcohol intake Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant858 ++Helps improve energy production and regulate blood glucose levels859 L-glutamine 500mg – 2 grams daily in divided doses ++Gastrointestinal support ++Supports digestive tract tissue and immune function860 N-acetyl cysteine (NAC) 500 .P. saturated fats founds in fatty meats and dairy. gastrointestinal imbalances including peptic ulcer. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.853 Better health & performance start here. 2011 T. including milk thistle.A.1 capsule.P. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver862 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. © Integrative Health Resources.S P/184 . picrorhiza. 2 times daily ++Contains liver-supportive herbs. fruits and fruit juices.865 Even when your body has not yet become resistant to insulin. glucose uptake into the muscle and fat is decreased due to a decrease in insulin production and function.  A rapid fall in insulin level then will follow. cereals. The higher the carbohydrate content of the meal — specifically glucose and fructose — the more insulin will be produced. then generally. We obtain glucose from our diet – mainly from carbohydrates like sugars. Glucose is then used by the cells use to create energy in the form of ATP (adenosine triphosphate). Insulin helps in the absorption of glucose from the blood by causing it to be stored in the liver as glycogen or transported to tissues of the body for metabolism or storage in fat (adipose). the glucose is removed from the bloodstream efficiently.  When diabetes occurs. The pancreas will then release insulin so that the blood sugar levels do not become too high. After you eat. Glucose levels are controlled by insulin. When insulin is continually released. a hormone produced by the pancreas that helps move blood sugar and other nutrients into cells. IR refers to the inability to efficiently use insulin. When insulin is functioning well. your glucose levels will rise.864 High carbohydrate and sugar intake is one of the fastest ways to make your pancreas release too much insulin. Pages 185-195 P/185 Back to TOC . Proteins and fats also supply glucose in smaller amounts. type 2 diabetes will follow as the individual ages. allowing stabilization of blood glucose levels. and insulin levels do not rise above expected normal ranges. The liver also helps regulate glucose levels by storing glucose in the form of glycogen.866  If insulin resistance is not corrected. Insulin promotes the breakdown of glucose and fats for energy production.GLUCOSE Glucose is a simple sugar that is used by the body to make energy. energy levels are increased. pasta. allowing for reduced uptake of blood sugar (glucose) in skeletal muscles and fat tissue. it becomes less and less effective at binding to blood sugar and lowering the levels. IR is associated with the Metabolic Syndrome (Syndrome X) and Pre-diabetes (impaired glucose tolerance or IGT). This is called Insulin Resistance (IR). high levels in the blood just in response to meals can start to trigger problems. breads. Insulin in excess is a very inflammatory compound in the body. Excessive insulin production causes you to release inflammatory hormones like cortisol (the stress hormone) and store visceral fat. The highest blood levels of insulin are reached after about one hour after eating a meal.  Insulin levels rise and fall in accordance with the foods you eat. © Integrative Health Resources. Glucose does not usually appear in the urine until the blood levels are substantially high. heart problems and cancer. Better health & performance start here. magnesium and vitamin D. placing an alarming est. including weight gain/obesity. Fasting (In milligrams per deciliter = mg/dL) Normal Range (Adults) 65 – 99 mg/dL Blood Glucose (Sugar). with blood sugar levels below 50 mg/dL. P/186 . generally occurs in 5-10% of people with symptoms of hypoglycemia.139 mg/dL Why is a Fasting Blood Glucose level needed? Testing for blood glucose (sugar) in the blood helps determine if you have blood sugar regulation problems and if you are at risk for developing type 2 diabetes and the complications associated with this condition. brain chemistry (neurochemical) imbalances. 2 hours post-prandial (after eating) (In millingrams per deciliter = mg/dL) Normal Value (Adults) 65 . sleep problems. 57 million people at risks associated with insulin resistance. 2011 GLUCOSE Reference Values Blood Glucose (Sugar).867 Also. hormonal and immune imbalances. Type 2 diabetes. nutrient deficiencies like chromium. A total of 1. Glucose can also be tested in the urine as part of a urinalysis lab test. Glucose in the urine generally means diabetes is present.6 million new cases of diabetes were diagnosed in people ages 20 years or older in 2007.  The incidence of hypoglycemia. it is estimated that 24% (almost 1 in 4) people in the US have symptoms of insulin resistance. ** Note: You should not eat or drink anything but water at least 8 hours before the test.868 A fasting blood glucose level will be used along with fasting insulin levels to help determine if you are prone to blood sugar imbalances that could lead to insulin resistance and type 2 diabetes. Urine glucose readings are much less useful in determining blood sugar imbalances. What Life Time Fitness Lab Tests Report a Fasting Blood Glucose level? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Energy and Metabolism Premium Profile ++Cardio Metabolic Risk Profile ++Cardio Metabolic Risk Profile Premium Profile ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile What does a low Fasting Blood Glucose value mean? A low blood glucose (sugar) level is called hypoglycemia. bison and ostrich. ++Sweating ++Hunger ++Trembling ++Anxiety ++Confusion ++Blurred Vision ++Coma and death can occur if the blood glucose is not stabilized* * Note: Someone experiencing an episode of hypoglycemia needs to eat something with glucose and relieve the symptoms. If. 2011 Hypoglycemia is more common in people with diabetes than those with normal blood sugar levels. P/187 . Chicken should also be cage free. after trying these or similar options containing glucose (sugar) a couple of times. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. Regular sweetened soda. the person does not respond. ++Increase your intake of lean. Drugs that can decrease glucose measurements include the following: ++Acetaminophen (Tylenol). including Marplan. generally in toxic amounts ++Alcohol ++Anabolic steroids (testosterone) ++Beta-blockers. including fish. and glimepiride (Amaryl) What are steps you can take for a low Fasting Blood Glucose value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. ++Avoid animal protein that has been raised with hormones whenever possible. including propranolol (Inderal) and metoprolol (Lopressor. turkey. Drinking too much alcohol. which serve as a warning sign. Toprol) ++Clofibrate (Atromid-S) ++Disopyramide (Norpace) ++Gemfibrozil (Lopid) ++Haloperidol (Haldol) ++Insulin ++Monoamine oxidase inhibitors (MAOIs). Nardil and Parnate ++Quinine ++Sulfamethoxizole/Trimethoprin (Bactrim) ++Sulfonylurea anti-diabetic medications. high-quality proteins in the diet. Better health & performance start here. juice. General Dietary and Lifestyle Recommendations ++Multivitamin/mineral plus fish oil is recommended. lifesavers. including glipizide (Glucotrol). glyburide (Micronase.Symptoms of hypoglycemia include: © Integrative Health Resources. an ambulance should be called. and free of antibiotics. or glucose tablets are traditionally recommended. or liver and kidney problems may also lead to low blood glucose levels. Diabeta). and mushrooms. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. Standard rule 3 veggies to every 1 fruit. coffee and caffeine related drinks or at least significantly reduce your intake ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. zinc and vanadium in the diet. seeds ++Eat small meals and/or snacks every 3 hours ++Eliminate refined sugars and refined carbs like white breads and pastas ++Stop drinking alcohol. This is only to get you through your severe glycemic episode. Exercise moderately at least 30 minutes a day. seeds. or stash in your drawers at work. cake or biscuits made with whole-wheat flour or oats. ++Eat foods that are high in fiber (25 to 35 grams or more per day) ++Eat more nuts. Eating at regular intervals with foods such as nuts. pears. and some condiments. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. apples — grapefruit are best. palpitations. cheeses. peaches. but many of these contain sugar and added chemical ingredients. a roll or lifesavers. eggs. nuts. and seafood (especially oysters). Vanadium also occurs in grains.873 ++Provides 22gm protein per 2 scoops (30gm) Better health & performance start here. fish. parsley. mix and drink daily ++Easily digestible. vegetables. in case you feel such symptoms (lightheaded ness. black pepper. fresh or dried fruits.© Integrative Health Resources. dill seeds. P/188 . ++Good chromium food sources include lean meats. 3 days a week. ++Increase your intake of fruits. ++Choose fruit that is low in glycemic load like berries. etc.871 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. liver.872 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). Brewer’s yeast is also rich in chromium. such as black pepper and thyme. There are several kinds of protein drinks on the market. 2011 ++You can increase your protein also by using a protein supplement. Supportive Supplements Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance869 ++Helps support serotonin levels870 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++Increase your physical activity. Six to eight 8-ounce glasses of high-quality water per day is the goal. ++Carry a source of glucose with you. ++The best dietary sources of zinc are lean meats. ++Fats and vegetable oils are the richest food sources of vanadium. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. low-sugar protein bar is a better snack option. high-quality protein source. meats. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. dizziness. ++Increase trace minerals such as chromium. easily digestible protein.) This might mean a can of soda. the “bad” cholesterol).1 capsule. which is the basic fuel for the cells in the body. With IR. and connective tissue damage. Insulin takes the sugar from the blood into the cells.21 What leads an individual to the path of type 2 diabetes? Our genetics. If free radical damage oxidizes LDL. P/189 . blood sugar (glucose) cannot get into the cells and therefore builds up in the blood. which can lead to non-alcoholic fatty liver and an increase in oxidation of low density lipoprotein (LDL. brain chemistry balance. 2011 Multi-Probiotic 4000 What does a high Fasting Blood Glucose value mean? A high blood glucose (sugar) level is called hyperglycemia. plastics. Type 2 diabetes occurs when either the body does not produce enough insulin or the cells ignore the insulin. When you eat food. the increased free radicals and oxidative stress deplete the pool of glutathione in the kidneys and can lead to damage to the kidneys and other body tissues. putting a lot stress on them. and signaling substances that begin to accumulate and accelerate the march toward chronic illnesses.881 Glycation is the process of glucose attaching to proteins in the body resulting in Advanced Glycation End products (AGEs).877 Poor blood sugar control also leads to the accumulation of belly fat. nerve damage (neuropathy). they turn off adiponectin (a signaling chemical that makes insulin receptors more active). When insulin doesn’t attach to the receptor effectively. sleep quality. environmental chemicals. cataracts and macular degeneration. environmental toxins (such as chemical preservatives. Over time. glutathione. Decreased adiponectin leads to accelerated blood vessel damage and makes the vessels more susceptible to plaque formation. Some of the factors leading to a high fasting glucose level. stress. causing the body to continually make insulin to try to decrease the sugar levels. metabolic waste products) in the blood that are being filtered through the kidneys. intestinal health. IR also leads to kidney damage by depleting the natural antioxidant. Blood sugar imbalances are also a contributing factor in dementia and Alzheimer’s disease and cancer. history of prescribed medications.880 Glutathione helps detoxify substances (including drugs. like triglyceride and cholesterol imbalances. diet. it will contribute to plaque build-up in the arteries and can lead to atherosclerosis (hardening of the arteries) and other heart problems. hormonal balance. leading to kidney and heart problems. insulin resistance and type 2 diabetes include: ++Genetics: There are family studies have revealed that first degree relatives of individuals with type 2 diabetes are about 3 times more likely to develop the disease than individuals without a positive family history of the Better health & performance start here. IGF-1 can lead to increased blood flow through the kidneys. Belly fat is metabolically active. 1-3 times daily ++Supports gastrointestinal health874 ++Supports vitamin B and K metabolism875 ++Helps improve absorption of nutrients from foods © Integrative Health Resources.876 Elevated insulin also stimulates smooth muscle growth in your arteries. hormones. A high fasting blood glucose levels can indicate that you have insulin resistance (IR) or progressing toward type 2 diabetes.879 Poor blood sugar control affects the kidneys by producing a byproduct of increased insulin called insulin growth factor -1 (IGF-1). high blood sugar levels sets up damaging processes to the body. which compresses them and causes elevations in blood pressure. AGEs are very slow to leave the body and are very inflammatory. enzymes. and is a factory for making several inflammatory chemicals.882 High levels of AGEs are associated with insulin resistance. Insulin is necessary for the body to be able to use glucose for energy. High levels of glucose in the blood can buildup AGEs. Insulin resistance is the impairment of insulin’s action on the body where insulin cannot utilize blood glucose. medical conditions.883 When belly fat and AGEs increase inflammation. the body breaks down all of the sugars and starches into glucose. and exercise regimen all have influences on an individual’s development of insulin resistance and eventually type 2 diabetes.878. and heavy metals). 75 • Vitamin D. the more hormonal imbalances occur. cookies. smoked foods. Magnesium influences the release and activity of insulin and help balance glucose levels. These choices and influences result in biochemical changes that lead individuals to illnesses. high cortisol levels are related to a heightened risk for diabetic complications. resulting in type 2 diabetes. and alcoholic beverages — comprise almost 25% of all calories consumed by Americans. and high fructose corn syrup).902 These two factors combine to make chromium deficiency a likely culprit in many people with IR and blood sugar imbalances.starting from conception until death.Magnesium is another mineral that plays an important role in carbohydrate metabolism and in preventing Metabolic Syndrome.885 Differences in an individual’s response to diet have been attributed to differences in the underlying genetic makeup – what your grandfather and his father ate a hundred years ago can affect your biochemical makeup today. but they also are devoid of the many vitamins and minerals our bodies need to properly utilize these foods.Better health & performance start here. inflammation. soft drinks). such as long-term consumption of high-glycemic index foods (including white breads and refined sugars. such as nerve damage and eyesight problems.897 ++Hormonal Imbalances: Hormones have profound influence on blood sugar regulation. which include many of our favorite and frequently eaten foods. the nutrients you consume daily from foods can have a direct effect on your genes. and can increase insulin resistance.906 A good level of vitamin D helps insulin work better907. such as candy. insulin resistance and obesity. such as C-reactive protein (CRP).888 Dietary factors. • Magnesium .887 These refined carbohydrates not only raise glucose and insulin to unhealthy levels. affects immune and thyroid function. soft drinks. © Integrative Health Resources. causing genetic changes. the expression of symptoms and the complications of type 2 diabetes are being influenced by individual choices (such as diet and exercise) and environmental exposures (such as heavy metals and chemical preservatives in foods) during one’s lifetime . and a wide array of drug therapies result in the loss of the counter-inflammatory flora balance and leads to the expression of uncontrolled inflammation. Vitamin D deficiency is associated with obesity as well. In other words. and other biochemical processes that are linked to metabolic syndrome and type 2 diabetes.895. High carbohydrate and sugar intake is one of the quickest ways to make your pancreas release too much insulin.890 Modifying the diet can help decrease physical and mental stress. 2011 disease. helping balance metabolism. Your genetic background can determine your responsiveness to nutritional therapy and/or diet-related changes.884 Also.Vitamin D deficiency is found in both Type 1 and Type 2 Diabetes. Fat has actually been reported to produce several hormones in the body that affect weight control. and soft drinks.891.899 The more fat we have.893. ++Digestive function: Evidence supports the idea that impairment of normal gut barrier function. low testosterone levels can increase the prevalence of the metabolic syndrome.904 Several clinical studies have reported that magnesium supplementation is beneficial in reducing blood glucose levels. erectile dysfunction. donuts.886 Insulin resistance and type 2 diabetes are caused in part by a diet high in refined carbohydrates and sugars. which start inflammation processes. it promotes inflammation. ++Diet: Three food groups — sweets and desserts. causes fat storage and weight gain. sausage. for example. which includes high cholesterol levels. food allergies.892 ++Increased stress: When excessive levels of cortisol are produced over long periods of time. cereals. poor dietary habits (such as diets high in carbohydrates. muffins. refined sugars. through environmental stressors (such as heavy metals and chemical preservatives).898 If the progesterone to estrogen ratio is too high you will store too much fat and tend toward insulin resistance. and chronic stress.Chromium is known not only to be essential for proper insulin receptor function. immunity. white breads and rolls. pastas. high blood pressure.901 Chromium intakes are usually well under optimal amounts and in addition high sugar diets deplete chromium from the body.894. it also plays a role in lowering cholesterol. and lunch meats increase the risk of developing type 2 diabetes and cancer. Secondly.889. also lead to chronically high oxidative stress and release of stress hormones (cortisol). most of us are eating a diet designed for disaster.896 In type 2 diabetics. and alters sex hormone production. and the resulting health consequences. In men.900 ++Nutrient Deficiencies: • Chromium . Studies have found that nitrite or nitrate treated meats such as bacon. alters blood sugar control (hyperinsulinemia). and stabilizing the Metabolic Syndrome cascade. Vitamin D is deposited P/190 . improving insulin control. such as type 2 diabetes.903 Low levels of magnesium are frequently seen in individuals with Type 2 diabetes.905 Low magnesium intake is also associated with an increase in inflammatory markers. imipramine (Tofranil) ++Oral contraceptives – can cause slight increases Better health & performance start here. sleep disorders.916 Adults who suffer from obstructive sleep apnea are three times more likely to have type 2 diabetes. high levels eventually will produce symptoms. heavy metal or pesticide contamination. This is a suggested mechanism leading to insulin resistance.914. including quetiapine (Seroquel). uninterrupted).915.912 High levels of blood sugar can cause depletion of zinc from the body. including corticosteroids (like prednisones.920. including furosemide (Lasix). P/191 . hydrocortisone). including amitriptylline (Elavil). hydrochlorothiazide and triamterene (Dyazide) ++Epinephrine (Adrenalin) ++Estrogens ++Glucagon ++Lithium ++Phenothiazines.917 Even restricted sleep (only 4 . including prednisone and hydrocortisone ++Diuretics. aripiprazole (Abilify). risperdone (Risperdal). leading to an increase in insulin resistance and related complications of diabetes such as oxidative stress on the body. ziprasidone (Geodon) and especially olanzapine (Zyprexa).911 • Zinc – Zinc is a very important nutrient for maintaining healthy metabolism.922 Cancer cells consume more glucose than normal cells.919 Some medications can also lead to increased insulin levels.910 Vitamin D levels are lower in obese individuals. The progression of type 2 diabetes and its metabolic consequences has been linked with the development of cancer. where it becomes less available for use in the body. autoimmunity and a host of other metabolic imbalances can lead to an increase in inflammatory compounds and free radical damage that can lead to IR and blood sugar imbalances. chlorpromazine (Thorazine) and prochlorperazine (Compazine) ++Phenytoin (Dilantin) ++Salicylates (Aspirin) ++Tricyclic antidepressants. Zinc plays a key role in the synthesis and action of insulin and a big role in insulin resistance.913 ++Other Causes: Lack of quality sleep (7-8 hours a night. ++Corticosteroids. so increases in blood sugar levels can fuel cancer tumor cells to grow. diuretics and mood stabilizers. being worse in the winter. in part explained by variation in exposure to sunlight and vitamin D levels.© Integrative Health Resources.5 hours a night) can induce insulin resistance and progression toward type 2 diabetes.908 Vitamin D also helps improve immunity and has anti-inflammatory effects that may indirectly help improve insulin sensitivity.921. 2011 into fat stores. Symptoms of hyperglycemia (high blood sugar levels) include: ++Increased thirst ++Increased urination ++Fatigue ++Blurred vision ++Slow-healing infections Drugs that can increase blood glucose measurements include the following: ++Atypical antipsychotics.918 Low-level lead exposure is linked to developing metabolic syndrome. including thioridazine (Mellaril).909 Blood sugar control in people with type 2 diabetes has a seasonal variation. thyroid imbalances. Although elevated blood sugar levels can go undetected for many years. ++Increase trace minerals such as chromium. ++Increase your intake of lean. apples — grapefruit are best. eggs. ++You can increase your protein also by using a protein supplement. When omega-3 fats are consumed in adequate amounts it lowers health risks. Brewer’s yeast is also rich in chromium. liver. easily digestible protein. peaches. including cephalexin (Keflex) ++Chloral hydrate © Integrative Health Resources. and free of antibiotics. ++Avoid heating the oil. zinc and vanadium in the diet. Better health & performance start here. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. but many of these contain sugar and added chemical ingredients. ++Increase omega-3 fatty acids in foods. ++Avoid animal protein that has been raised with hormones whenever possible. bison and ostrich. ++Increase your intake of fruits. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. General Dietary and Lifestyle Recommendations ++Dietary factors. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). P/192 . such as black pepper and thyme. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. ++Avoid common food allergens. cheeses. nuts and seeds. Omega-3 fatty acids are found in fish. grapeseed oil. dairy.925. Chicken should also be cage free. Standard rule 3 veggies to every 1 fruit. but it’s great on salads and sprayed on foods. and organic butter.924 Modifying the diet can help decrease physical and mental stress. pears. including fish. high-quality proteins in the diet.923. helping balance metabolism. turkey. You can complement that with a little fruit and some beans and whole grains. and some condiments. soy. 2011 Drugs that may increase urine glucose measurements include: ++Chloramphenicol ++Diuretics (loop and thiazides) ++Estrogens ++Levodopa (L-dopa. ++Choose fruit that is low in glycemic load like berries. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). carbidopa) ++Lithium ++Nicotinic acid What are steps you can take for a high Blood Glucose level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. which initiates the inflammatory signaling pathways. ++The best dietary sources of zinc are lean meats. and seafood (especially oysters). which are well documented to have anti-inflammatory effects in the body. vegetables. There are several kinds of protein drinks on the market. plant foods and wild game. and new studies are suggesting that adequate intakes may even help prevent obesity. especially for heart disease.926 ++Use healthy fats like olive oil. walnuts. but in most people these foods should be limited to 1 to 2 servings a day. ++Good chromium food sources include lean meats. including wheat.++Cephalosporins. and vice versa. and food additives. ++The diet should also limit other inflammatory foods. all helping to balance metabolism. while decreasing LDL cholesterol (low density lipoprotein — the “bad” cholesterol) levels. including improving cardio-respiratory endurance. It’s best not to eat after 7 pm.937 P/193 . These foods should supply the 20-30 grams of dietary fiber needed each day. weight control. physical and mental stress.934 Many of them also contain artificial and chemical ingredients that can further imbalance your metabolism. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult.930 High fructose corn syrup (HFCS) is used to sweeten many foods.928 Modifying the diet can help decrease inflammation. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as liver imbalance. BBQ sauce). smoked foods. Excess weight is a main contributor to IR. also lead to chronically high oxidative stress and inflammation. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). and HDL cholesterol (high density lipoprotein — the “good” cholesterol) levels. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. These may have chemical residues. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. fruit juice beverages. chemical preservatives. ++Regular exercise helps balance metabolism. Studies have found that nitrite or nitrate treated meats such as bacon.Better health & performance start here. condiments (ketsup. excessive intake of soft drinks (due to high fructose corn syrup).933 ++Limit sports and energy drinks — they have very high simple carbohydrate levels. Using cinnamon has been reported to lower blood sugar932. sausage. suggesting that chronic insomnia is a disorder of sustained excitation of the body’s stress response system. ++Once a day have a little over a half of a teaspoonful of cinnamon (3gm) on your food. or consider taking a standardized extract of cinnamon. ++Inappropriate dietary fat intake. insulin sensitivity.929. like soft drinks. blood sugar levels. including flax seed. fresh vegetables. © Integrative Health Resources. then we recommend Life Time Fitness LeanSource Weight Loss Supplement.931 ++High-fiber foods. ++Limit drinking out of plastic containers. If you are overweight or obese based on your BMI (body mass index). Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. as this creates too much demand on your insulin levels and your digestive tract. and others. Six to eight 8-ounce glasses of high-quality water per day is the goal. Eat meals at regular times each day. insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase IR. such as processed meats.927. and lunch meats increase the risk of cancer. that can imbalance metabolism. and beans should be part of the diet. including bisphenol A.935 ++Lose weight.936. ++Avoid overeating. 2011 ++Dietary factors. particularly in the evening and night-time hours. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. including fructose and sucrose. between meals ++5-HTP Plus™ contains natural L-5hydroxytryptophan (5-HTP). 1-3 times daily ++Supports gastrointestinal health947 ++Supports vitamin B and K metabolism948 ++Helps improve absorption of nutrients from foods * Use if cravings are present Better health & performance start here.945 ++Fish oil may increase bleeding in sensitive individuals.5-HTP Plus 1-2 capsules daily. such as those taking warfarin (Coumadin) or aspirin. a proprietary digestive enzyme blend (consisting of amylase. decrease food cravings938 Glukokine 1 tablet 2 times daily ++Glukokine® contains bitter melon extract (10% Charantin).944. chromium and the antioxidant glutathione.943 ++Helps support heart and blood vessel health.942 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. lipase. ++Helps support digestive function940. © Integrative Health Resources. ++Helps improve serotonin levels.941 ++If gas or bloating occurs. together with pyridoxal-5-phosphate and 50 mg of a proprietary blend of the neurotransmitters L-tyrosine and Lglutamine. although clinical studies have not reported this interaction. protease). Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.946 Multi-Probiotic 4000 1 capsule. 2011 Supplements P/194 . 1-4 capsules (500mg – 2 grams) daily in divided doses. blended together to support healthy blood sugar levels through improved glucose metabolism. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. L-glutamine and a proprietary fruit and vegetable complex blend.939 Life Time Fitness FastFuel Complete 4 scoops (approx. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. change to l-glutamine. SunfiberTM medium chain triglycerides. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. 000 IU) daily. as L-arginine alone has been noted to cause herpes eruptions in susceptible individuals.000 IU daily both in addition to your multivit.000mg time release L-arginine ++Perfusia SR® contains sustained-release L-arginine.949 ++Individuals with a known herpes infection should not take L-arginine without also taking lysine (500-1. If lab value 30 ng/ ml or less. Vitamin D 1000 1-5 capsules (1. then take 1. if 3040 ng/ml. an amino acid which helps support vascular health by improving nitric oxide production and use.000 – 5. then take 5. © Integrative Health Resources. depending on vitamin D3 lab value.000 IU daily. each cap contains 1. retest in a month ++Bone support ++Treatment of vitamin D deficiency improves bone mineral density950 Better health & performance start here. 2011 Perfusia SR P/195 .2 capsules 2 times daily.000mg daily). Bicarbonate helps control the pH in your blood and it later excreted either via your lungs or your kidneys. However. Hemoglobin is what gives red blood cells their color (red) and shape. which metabolizes CO2 into bicarbonate. biliverdin is changed into bilirubin. This process is usually in balance with the creation of new RBCs in the bone marrow. After the oxygen is used by the tissues. About 2 million RBCs are produced every second in the average adult and each cell matures in about 7 days. Red blood cells (RBCs or erythrocytes) are made in the bone marrow of large bones and are the most commonly found cell in the blood. CO2 is produced. Pages 196-202 P/196 Back to TOC . The heme portion of hemoglobin contains four atoms of iron. CO2 is then picked up by the hemoglobin in RBCs and taken back to the lungs for exhalation into the air. as bicarbonate) from the cells back to the lungs for expiration. which then take the unusable RBCs to the liver. As RBCs age and less able to carry oxygen. RBCs are rich in hemoglobin. Only a small amount of the iron in your body is increased or decreased daily. Some parts of the RBCs are recycled. Iron picks up the oxygen in the lungs where the concentration is high. the iron-containing molecule that transports oxygen. a yellow. they become susceptible to destruction by cells of the immune system. spleen and bone marrow. then anemia can develop. Temperature of the body and pH are critical for the binding of hemoglobin to oxygen. including iron and biliverdin (a metabolized part of part of the hemoglobin molecule). In the liver. toxic breakdown product of hemoglobin (see LTF Bilirubin Panel). Anemia is a reduction or alteration in RBCs resulting in the inability of hemoglobin to carry oxygen to the tissues.HEMATOCRIT (HCT) Hematocrit is a blood test that measures the percentage of blood in the body that is made up of red blood cells (RBCs). RBCs contain an enzyme called carbonic anhydrase. most CO2 is converted to bicarbonate. If there is a reduction or alteration in RBCs or hemoglobin. Some CO2 is dissolved directly into the blood directly and a small amount is actually carried on the hemoglobin molecules. The iron is picked up by the carrier protein transferrin and taken other parts of the body for use. RBCs deliver oxygen to tissues and support life. Much of the body’s iron is recycled when old RBCs are removed from the blood and destroyed. and depends on the number and size of RBCs. Iron binds the oxygen and then transports it to the tissues and releases it wherever oxygen is needed. Erythropoiesis is a term for the development of RBCs in the bone marrow. They also carry carbon dioxide (CO2. low RBC numbers. mean corpuscular hemoglobin concentration (MCHC). shortness of breath. 2011 HEMATOCRIT Reference Values Hematocrit Blood Level (as a percentage = %) Normal Range (Adult Male) 36 – 50% Normal Range (Adult Female): 34 . hemoglobin. drugs like chemotherapy. Microcytic anemia is caused by smaller than normal RBCs. Normocytic anemia is when the number of RBCs are low. but their size is normal. which can result in anemia. mean corpuscular hemoglobin (MCH). This helps determine how well your body is taking oxygen to the tissues and if anemia or nutrient deficiencies are present. have size alterations or are decreased in number. This can result from low hemoglobin. chronic diseases or bone marrow failure.© Integrative Health Resources. low RBC levels mean low iron levels. This can be due to blood loss. This can result from low hemoglobin. alcohol abuse. including microcytic. What Life Time Fitness Lab Tests Report a Hematocrit value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low Hematocrit value mean? A low hematocrit % indicates low red blood cells or too much fluid in the body. generally due to excess fluid which dilutes RBC testing results. P/197 . leading to a decrease in the formation of oxygen carrying hemoglobin Better health & performance start here. platelets. Some of these include: ++Iron deficiency anemia – the most common form of anemia that occurs when the dietary intake or absorption of iron is low. A hematocrit test determines the amount of blood volume occupied by red blood cells (RBCs). macrocytic and normocytic anemias. dizziness and other symptoms. headaches. Anemia can result in fatigue. lead poisoning or vitamin B6 (pyridoxine).952 A decrease in red blood cells are normally seen during pregnancy. a hematocrit test is performed along with RBCs. mean corpuscular volume (MCV) and red cell distribution weight (RDW). nutrient deficiencies and heart problems.44% Why is a Hematocrit level needed? A Hematocrit level is part of your comprehensive metabolic panel (CMP). low thyroid hormones. heavy metal toxicity and nutrient deficiencies like folate and B12. Since the major function of RBCs are to use iron for oxygen transport by hemoglobin..951 Anemias can also lead to chronic inflammation. Usually. white blood cells (WBCs). Low RBC levels can mean the ability of the RBC to carry oxygen to tissues is decreased. iron.   There are 3 major classifications of anemia. or a reduction or alteration in RBCs resulting in the inability of hemoglobin to carry oxygen to the tissues. There are many types of anemias under these 3 major classifications that can be present if RBCs or hemoglobin are not functioning properly. Macrocytic anemia is when the RBCs are larger than normal. folate. ++Thalassemia – a genetic problem that results in a low production of hemoglobin ++Spherocytosis – a genetic problem that causes defects in the RBC cell wall. vitamin B12 and B6. General Dietary and Lifestyle Recommendations ++Make sure to take a Life Time Fitness Men and Women’s AM/PM Multivit/mineral to make sure you are getting the right nutrients. ++Pernicious anemia – an autoimmune condition in which the body lacks intrinsic factor. sphere-shaped and fragile RBCs that cannot carry oxygen efficiently. B12 is necessary in hemoglobin production and in metabolism of homocysteine. Low levels of hematocrit can be found in the following conditions: ++Anemia ++Kidney or liver problems ++Heavy metal toxicity (lead) ++Trauma/burns ++Bleeding (hemorrhage) ++Bleeding ulcer ++Frequent blood donation ++Nutritional deficiencies.© Integrative Health Resources. Better health & performance start here. which is required to absorb vitamin B12 from foods. P/198 . copper. ++Pregnancy ++Menstruation ++Overhydration ++Bone marrow disorders like leukemia or from radiation/chemotherapy ++Chronic inflammation Drugs that can decrease hematocrit levels include: ++Chemotherapy drugs ++Chloramphenicol ++Phenytoin (Dilantin) ++Quinidine What are steps you can take for a low Hematocrit value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. leading to small. causing damage to blood vessels that can lead to strokes. The RBCs are rigid and shaped like a sickle. ++Pure red cell aplasia – caused by the inability of bone marrow to produce other cells like white blood cells but not RBCs. including iron. 2011 ++Sickle-cell anemia – a genetic problem that causes abnormal hemoglobin molecules to be formed. and tissue damage. ++Aplastic anemia – caused by the inability of bone marrow to produce RBCs. ++Hemolytic anemia – the uncontrolled destruction of RBCs by the immune system. pain. Other vegetable sources of iron include beans and peas. fish. beef.955 ++Eat green leafy vegetables. skinless poultry. deli meats unless the meat does not have chemical additives. Brussels sprouts. chemical preservatives. smoked foods. condiments (ketsup. Do not buy processed meats. P/199 . Therefore. like soft drinks. but many of these contain sugar and added chemical ingredients. buffalo/bison. fish. potatoes. ++Increase your consumption of animal proteins. legumes. Chicken should also be cage free. wheat germ. Iron in vegetables is not as quickly or readily absorbed as iron from animal sources. cauliflower. milk. including meats and seafood. sausage. kale and spinach. including dark green leafy vegetables. If you are eating meat. and whole grain breads and cereals. and nonfat or low-fat or nonfat dairy products. kidney and lima beans. and cheese. followed by dried fruits (watch sugar content). hormonal imbalances and weight gain. Citrus fruits contain ascorbate and citrate and teas/coffee contains tannins. cereals. and food additives. and seafood. oysters. BBQ sauce). including broccoli. Get the rest of protein from a variety of sources like beans. chicken. Organ meats are the best source of vitamin B12. ++The diet should limit inflammatory foods. Tagamet and Pepcid) that lower the stomach acid. liver. Fortification of juices. followed by dried fruits. Red meat should always be organic grass-fed when eaten and free of hormones and antibiotics. and bread with iron has contributed significantly to daily dietary iron consumption. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. Studies have found that nitrite or nitrate treated meats such as bacon. Choose lean meats from quality sources.Better health & performance start here. Liver is by far the richest iron-containing food. 2011 ++Increase vitamin B12 containing foods. ++Decrease citrus fruits and tea/coffee because they contain chemicals that can bind to iron and decrease it’s absorption. as high carbohydrate diets can lead to insulin resistance. ++Increase your protein by using a protein supplement. cantaloupe. and free of antibiotics. and poultry.956 ++Dried beans are also a good source of iron. such as processed meats. There are several kinds of protein drinks on the market. © Integrative Health Resources. Other good sources are beets. asparagus. ++Avoid animal protein that has been raised with hormones whenever possible. flours. Lower acid production will lead to low iron levels. wheat germ. eggs. The best sources of pyridoxine are brewer’s yeast. Folic acid occurs in a wide variety of foods. buy organic and all natural meat. ++Increase vitamin B6 (pyridoxine) containing foods. ++Increase folic acid containing foods. and bananas. and whole grain cereals and breads. organ meats (especially liver). Dried beans and vegetables are the best plant sources. although watch your carbohydrate intake ++Decrease using antacids and OTC medications for ulcers (like Zantac. and eggs. Other good sources of iron-rich foods include organ meats. and others. followed by clams. packaged meats. turkey. and lunch meats increase the risk of cancer. animal protein products are the source of this nutrient. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation and help your hormone receptors to function appropriately. Fortification of cereals. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such imbalances in the probiotic flora in your intestines. on a regular basis. brewer’s yeast. nuts.954 High fructose corn syrup (HFCS) is used to sweeten many foods. easily digestible protein. Vitamin B12 is produced by microbial synthesis in the digestive tract of animals. flours. Limit your breads though. but it is still valuable. peanuts. and bread with iron has contributed significantly to daily dietary iron consumption. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality.953. and whole grain breads and cereals. chicken. cabbage. both reported to lower iron levels. fruit juice beverages. nuts. orange juice. broccoli. a proprietary digestive enzyme blend (consisting of amylase.964 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. 2011 ++Stop smoking. ++Limit drinking out of plastic containers.962 ++If gas or bloating occurs. P/200 . 1-2 times daily ++Contains antioxidant nutrients. SunfiberTM medium chain triglycerides. ++Also contains DMG (dimethylglycine) which supports immune function960 Life Time Fitness FastFuel Complete 4 scoops (approx. Athletes can be more susceptible to iron loss. that can imbalance immunity and metabolism. lipase. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. aerobics. These may have chemical residues. high-quality protein source.965 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. and over-exercising can actually cause deformities in the RBCs and make them clump together. leading to less oxygen available. L-glutamine and a proprietary fruit and vegetable complex blend. grape seed extract and polyphenols. vitamin C.957 Buy organic foods where possible.© Integrative Health Resources. including bisphenol A.959 Swimming. 1-4 capsules (500mg – 2 grams) daily in divided doses. mix and drink daily ++Easily digestible. yoga and dancing are also good activities to help decrease stress and have less impact on the body. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. 1-3 times daily ++Supports gastrointestinal health966 ++Supports vitamin B and K metabolism967 ++Helps improve absorption of nutrients from foods Better health & performance start here. ++The exposure to pesticides.963 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. protease). change to l-glutamine. Supportive Supplements Aller DMG 1 tablet.958 ++Exercise in moderation. including quercetin. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. These contaminants can lower your immunity and can alter RBCs. ++Helps support digestive function961. chemical additives. walnuts. kidney or lung problems ++Dehydration ++Polycythemia vera – a condition of excess RBCs generally due to bone marrow problems Drugs that can increase hematocrit levels include: ++Methyldopa (Aldomet) ++Erythropoietin (EPO) ++Anabolic Steroids. You may want to avoid vitamin and mineral supplements that contain iron. Also avoid iron-fortified foods such as juices. saturated fats founds in fatty meats and dairy. which are well documented to have anti-inflammatory effects in the body. 2011 Time Release Iron What does a high Hematocrit value mean? A high hematocrit % means an increased number of red blood cells (RBCs) in the blood. processed. High Hematocrit levels can be caused by: ++Living at high altitudes due to your body responding to the decrease in oxygen available ++Smoking ++Heart. Omega-3 fatty acids are found in fish. and probiotics. some breakfast cereals. liver. and pork. including testosterone What are steps you can take for a high Hematocrit level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. dyes and chemical additives. refined sugar and carbohydrates. preserved foods (like lunchmeats. like high fructose corn syrup. Use Life Time Fitness Men and Women’s AM/PM Multivit/mineral to make sure you are getting the right nutrients. Make sure your multivitmain/mineral supplement DOES NOT contain iron. artificial sweeteners. ++Stay away from inflammatory foods. ++Several foods contain high amounts of iron. fried foods.968 Better health & performance start here. ++Increase omega-3 fatty acids in foods. P/201 . ++Use with caution in men 1-2 capsules 2 times daily. and especially avoid beef.2 tablets daily with meals ++Specially designed to provide 54 mg of carbonyl iron (Ferronyl®) per serving for a 6-to 8-hour period. General Dietary and Lifestyle Recommendations ++Do not take iron supplements. fast foods). baked goods. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. Fatty acid balance improves immunity. especially if you are a man. plant foods and wild game. especially if you are a man. as well as vitamin C. minerals. ++Decrease meat consumption. ++Helps support digestive function and detoxification processes *Use if iron levels are low Ultra-D Tox © Integrative Health Resources. wieners. high-quality protein source973 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). preservatives and heavy metals (like lead and mercury) in foods should be eliminated. P/202 . filtered water – at least 2 liters daily. Heavy smokers have higher than normal hemoglobin levels. mix and drink daily ++Easily digestible. Both contain chemicals that can decrease iron absorption and lower its level. that can imbalance immunity and metabolism. Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant970 ++Helps improve energy production and regulate blood glucose levels971 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++Limit drinking out of plastic containers.972 ++ Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. including bisphenol A. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. 1-3 times daily ++Supports gastrointestinal health975 ++Supports vitamin B and K metabolism976 ++Helps improve absorption of nutrients from foods Better health & performance start here. 2011 ++The exposure to pesticides. Buy organic foods where possible. chemical additives. onions ++Stop smoking. These may have chemical residues.969 ++Increase foods that help with detoxification of the liver and kidneys.© Integrative Health Resources. broccoli). including asparagus.974 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. ++Drink more quality. cruciferous vegetables (like cabbage. garlic. ++Do not drink alcohol ++Substitute green tea for your morning coffee and increase your citrus fruit consumption. Temperature of the body and pH are critical for the binding of hemoglobin to oxygen. RBCs are rich in hemoglobin.HEMOGLOBIN (HB) Hemoglobin is a protein that is carried by the red blood cells (RBCs) in the blood. Iron picks up the oxygen in the lungs where the concentration is high. If there is a reduction or alteration in RBCs or hemoglobin. along with the help of iron and cobalt. CO2 is then picked up by the hemoglobin in RBCs and taken back to the lungs for exhalation into the air. Hemoglobin. Pages 203-209 P/203 Back to TOC . Bicarbonate helps control the pH in your blood and it later excreted either via your lungs or your kidneys. which metabolizes CO2 into bicarbonate. After the oxygen is used by the tissues. then anemia can develop. Only a small amount of the iron in your body is increased or decreased daily. The heme portion of hemoglobin contains four atoms of iron. Hemoglobin is what gives red blood cells their color (red) and their shape. Some CO2 is dissolved directly into the blood directly and a small amou nt is actually carried on the hemoglobin molecules. most CO2 is converted to bicarbonate. Anemia is a reduction or alteration in RBCs resulting in the inability of hemoglobin to carry oxygen to the tissues. Iron binds the oxygen and then transports it to the tissues and releases it wherever oxygen is needed. RBCs contain an enzyme called carbonic anhydrase. CO2 is produced. Much of the body’s iron is recycled when old RBCs are removed from the blood and destroyed. However. picks up oxygen in the lungs and delivers it to the tissues and organs. including microcytic. dizziness and other symptoms. white blood cells (WBCs). have size alterations or are decreased in number. and menstruation. Macrocytic anemia is when the RBCs are larger than normal.   There are 3 major classifications of anemia. drugs like chemotherapy. low RBC numbers. Usually. alcohol abuse. but their size is normal. lead poisoning or vitamin B6 (pyridoxine).977 Anemias can also lead to chronic inflammation.0 g/dL * Note = A hemoglobin less than 10 g/dL and a hemoglobin greater than18 g/dL should be discussed with your doctor. 2011 HEMOGLOBIN Reference Values Hemoglobin Blood Level (In grams per deciliter = g/dL) Normal Range (Adult Male) 12. chronic diseases or bone marrow failure. headaches. heavy metal toxicity and nutrient deficiencies like folate and B12. low thyroid hormones. Microcytic anemia is caused by smaller than normal RBCs.5 – 17. iron. hematocrit.0 g/dL Normal Range (Adult Female): 11. Hemoglobin levels indicate the availability of oxygen to the tissues and can help indicate if anemia or nutrient deficiencies are present. shortness of breath. What Life Time Fitness Lab Tests Report a hemoglobin range? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low Hemoglobin value mean? A low hemoglobin value indicates anemia and the decreased ability of the RBCs to carry oxygen to tissues.978 A decrease in hemoglobin can be normally seen during pregnancy. This can result from low hemoglobin. Normocytic anemia is when the number of RBCs are low. a hemoglobin test is performed along with RBCs.© Integrative Health Resources. generally due to excess fluid that dilutes RBC testing results. platelets. Anemia can result in fatigue. Some of these include: Better health & performance start here. There are many types of anemias under these 3 major classifications that can be present if RBCs and hemoglobin are not functioning properly.  Why is a Hematocrit level needed? A Hemoglobin level is part of your comprehensive metabolic panel (CMP).5 – 15. macrocytic and normocytic anemias. mean corpuscular hemoglobin concentration (MCHC) and mean corpuscular volume (MCV). This can result from low hemoglobin. This can be due to blood loss. P/204 . mean corpuscular hemoglobin (MCH). nutrient deficiencies and heart problems. causing damage to blood vessels that can lead to strokes. and tissue damage. copper. ++Pregnancy ++Menstruation ++Overhydration ++Bone marrow disorders like leukemia or from radiation/chemotherapy ++Chronic inflammation Drugs that can decrease hemoglobin levels include: ++Chemotherapy drugs ++Chloramphenicol ++Phenytoin (Dilantin) ++Quinidine What are steps you can take for a low Hemoglobin value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. folate. pain. sphere-shaped and fragile RBCs that cannot carry oxygen efficiently. Better health & performance start here. ++Hemolytic anemia – the uncontrolled destruction of RBCs Low levels of hemoglobin can be found in the following conditions: ++Anemia ++Kidney or liver problems ++Heavy metal toxicity (lead) ++Trauma/burns ++Bleeding (hemorrhage) ++Bleeding ulcer ++Frequent blood donation ++Nutritional deficiencies. ++Thalassemia – a genetic problem that results in a low production of hemoglobin ++Spherocytosis – a genetic problem that causes defects in the RBC cell wall. including iron. vitamin B12 and B6. The RBCs are rigid and shaped like a sickle. General Dietary and Lifestyle Recommendations ++Make sure to take a Life Time Fitness Men and Women’s AM/PM Multivit/mineral to make sure you are getting the right nutrients. P/205 . leading to small. leading to a decrease in the formation of oxygen carrying hemoglobin ++Sickle-cell anemia – a genetic problem that causes abnormal hemoglobin molecules to be formed.© Integrative Health Resources. ++Pernicious anemia – an autoimmune condition in which the body lacks intrinsic factor. B12 is necessary in hemoglobin production and in metabolism of homocysteine (see LTF Vitamin B12 and Homocysteine Panels). ++Aplastic anemia – caused by the inability of bone marrow to produce RBCs. ++Pure red cell aplasia – caused by the inability of bone marrow to produce other cells like white blood cells but not RBCs. 2011 ++Iron deficiency anemia – the most common form of anemia that occurs when the dietary intake or absorption of iron is low. which is required to absorb vitamin B12 from foods. although watch your carbohydrate intake ++Decrease using antacids and OTC medications for ulcers (like Zantac. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. buffalo/bison. chicken. including meats and seafood. followed by clams. ++Increase your protein by using a protein supplement. and whole grain breads and cereals. and lunch meats increase the risk of cancer. and poultry. Fortification of juices. Limit your breads though. and eggs. Therefore. BBQ sauce). asparagus.980 High fructose corn syrup (HFCS) is used to sweeten many foods. including broccoli. Tagamet and Pepcid) that lower the stomach acid. ++Increase your consumption of animal proteins. Vitamin B12 is produced by microbial synthesis in the digestive tract of animals. and free of antibiotics. including dark green leafy vegetables. orange juice. Do not buy processed meats. and bread with iron has contributed significantly to daily dietary iron consumption. wheat germ. Citrus fruits contain ascorbate and citrate and teas/coffee contains tannins. and whole grain breads and cereals. ++Increase vitamin B6 (pyridoxine) containing foods. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation and help your hormone receptors to function appropriately. © Integrative Health Resources. broccoli.Better health & performance start here. nuts. liver. Get the rest of protein from a variety of sources like beans. such as processed meats. and bread with iron has contributed significantly to daily dietary iron consumption. both reported to lower iron levels. kidney and lima beans. beef. ++Decrease citrus fruits and tea/coffee because they contain chemicals that can bind to iron and decrease its absorption. easily digestible protein. but many of these contain sugar and added chemical ingredients. Folic acid occurs in a wide variety of foods. milk. Chicken should also be cage free. Other vegetable sources of iron include beans and peas. deli meats unless the meat does not have chemical additives. 2011 ++Increase vitamin B12 containing foods. brewer’s yeast. Fortification of cereals.979. kale and spinach. P/206 . animal protein products are the source of this nutrient. Liver is by far the richest iron-containing food. Red meat should always be organic grass-fed when eaten and free of hormones and antibiotics. fish. If you are eating meat. turkey. chicken. Organ meats are the best source of vitamin B12. nuts. followed by dried fruits (watch sugar content). eggs. cauliflower. Other good sources of iron-rich foods include organ meats. ++Increase folic acid containing foods. flours. but it is still valuable. followed by dried fruits. ++The diet should limit inflammatory foods. fruit juice beverages. and seafood. and bananas. and others. buy organic and all natural meat. as high carbohydrate diets can lead to insulin resistance. Choose lean meats from quality sources. wheat germ. like soft drinks. skinless poultry. There are several kinds of protein drinks on the market. Dried beans and vegetables are the best plant sources. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such imbalances in the probiotic flora in your intestines. oysters. smoked foods. flours. fish. Lower acid production will lead to low iron levels. and whole grain cereals and breads. packaged meats. condiments (ketsup. legumes. potatoes. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. The best sources of pyridoxine are brewer’s yeast.981 ++Eat green leafy vegetables. Other good sources are beets. and cheese. Brussels sprouts. and nonfat or low-fat or nonfat dairy products. cabbage. cantaloupe. peanuts. sausage. organ meats (especially liver). on a regular basis. Iron in vegetables is not as quickly or readily absorbed as iron from animal sources. cereals.982 ++Dried beans are also a good source of iron. ++Avoid animal protein that has been raised with hormones whenever possible. chemical preservatives. hormonal imbalances and weight gain. and food additives. Studies have found that nitrite or nitrate treated meats such as bacon. 1-3 times daily ++Supports gastrointestinal health991 ++Supports vitamin B and K metabolism992 ++Helps improve absorption of nutrients from foods Time Release Iron 2 tablets daily with meals ++Specially designed to provide 54 mg of carbonyl iron (Ferronyl®) per serving for a 6-to 8-hour period. that can imbalance immunity and metabolism.990 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. lipase. ++Helps support digestive function986. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. 2011 ++Stop smoking. a proprietary digestive enzyme blend (consisting of amylase. high-quality protein source989 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). SunfiberTM medium chain triglycerides. change to l-glutamine. ++Limit drinking out of plastic containers. ++The exposure to pesticides. Athletes can be more susceptible to iron loss. and over-exercising can actually cause deformities in the RBCs and make them clump together. including bisphenol A. aerobics. chemical additives. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.988 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. protease). Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. yoga and dancing are also good activities to help decrease stress and have less impact on the body. L-glutamine and a proprietary fruit and vegetable complex blend. preservatives and heavy metals (like lead and mercury) in foods should be eliminated.© Integrative Health Resources. P/207 . mix and drink daily ++Easily digestible. These contaminants can lower your immunity and can alter RBCs.987 ++If gas or bloating occurs.984 ++Exercise in moderation. These may have chemical residues. leading to less oxygen available.985 Swimming. 1-4 capsules (500mg – 2 grams) daily in divided doses.983 Buy organic foods where possible. ++Use with caution in men *Use if iron levels are low Better health & performance start here. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. kidney or lung problems ++Dehydration Drugs that can increase Hemoglobin levels include: ++Methyldopa (Aldomet) ++Erythropoietin (EPO) ++Anabolic Steroids. processed. ++Decrease meat consumption. ++When eating protein. saturated fats founds in fatty meats and dairy. P/208 . General Dietary and Lifestyle Recommendations ++Do not take iron supplements. like high fructose corn syrup. a banana (limit this due to high glycemic index). including testosterone What are steps you can take for a high Hemoglobin level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. ++Several foods contain high amounts of iron. refined sugar and carbohydrates. ++Helps support digestive function and detoxification processes © Integrative Health Resources. minerals. walnuts. chicken. preserved foods (like lunchmeats. Make sure your multivitmain/mineral supplement DOES NOT contain iron. wieners. fast foods). use high-quality protein. You may want to avoid vitamin and mineral supplements that contain iron.993 Better health & performance start here. or other fruit in a blender with rice milk or quality water. and probiotics. especially if you are a man. as well as vitamin C. turkey or ostrich. Omega-3 fatty acids are found in fish. Use Life Time Fitness Men and Women’s AM/PM Multivit/mineral to make sure you are getting the right nutrients. liver. like lean meats. 2011 Ultra-D Tox What does a high Hemoglobin value mean? A high hemoglobin level can lead to heart problems. dyes and chemical additives. You can mix the protein powder with a cup of fresh berries. which are well documented to have anti-inflammatory effects in the body. but many of these contain sugar and added chemical ingredients. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. especially if you are a man. ++Increase omega-3 fatty acids in foods. baked goods. some breakfast cereals. fried foods. plant foods and wild game. ++There are several kinds of protein drinks on the market. like clots. Also avoid iron-fortified foods such as juices. bison. fish. Fatty acid balance improves immunity. and especially avoid beef. easily digestible protein. ++Stay away from inflammatory foods. and pork. High levels of Hemoglobin can be caused by: ++Living at high altitudes due to your body responding to the decrease in oxygen available ++Smoking ++Heart.1-2 capsules 2 times daily. artificial sweeteners. Heavy smokers have higher than normal hemoglobin levels. including asparagus. filtered water – at least 2 liters daily. high-quality protein source998 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). preservatives and heavy metals (like lead and mercury) in foods should be eliminated. mix and drink daily ++Easily digestible. garlic. ++Drink more quality. Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant995 ++Helps improve energy production and regulate blood glucose levels996 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. chemical additives.994 ++Increase foods that help with detoxification of the liver and kidneys. ++Limit alcohol intake ++Substitute green tea for your morning coffee and increase your citrus fruit consumption.999 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. onions ++Stop smoking. P/209 .© Integrative Health Resources. Both contain chemicals that can decrease iron absorption and lower its level. that can imbalance immunity and metabolism. These may have chemical residues. cruciferous vegetables (like cabbage. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. ++Limit drinking out of plastic containers. including bisphenol A. Buy organic foods where possible. 2011 ++The exposure to pesticides. 1-3 times daily ++Supports gastrointestinal health1000 ++Supports vitamin B and K metabolism 1001 ++Helps improve absorption of nutrients from foods Better health & performance start here. broccoli).997 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. 1006 About 10% of the world population has the genetic defect affecting MTHFR. B2 (riboflavin).1008 Pages 210-215 P/210 Back to TOC . and an elevated homocysteine level in the blood is a risk factor for cardiovascular disease.1002 Homocysteine is metabolized in the body into chemical derivatives methionine and cysteine with the help of vitamins B6 (pyridoxine). and subsequently levels of homocysteine increase.HOMOCYSTEINE (HCY) Homocysteine is a chemical normally found in the blood and produced when the amino acid (the building block of protein) methionine is broken down in the body.1003. Homocysteine is recycled into methionine or converted into cysteine with the help of B-vitamins.1004 Choline (also a B vitamin) also plays a role in homocysteine methylation and detoxification. Excess homocysteine can sometimes form during the breakdown of dietary proteins. 1005 Individuals with a genetic MTHFR (methylene-tetrahyrofolatereductase) defect cannot metabolize homocysteine properly. while supplementing the diet with these vitamins is reported to lower homocysteine levels. B12 and folic acid.1007 Riboflavin has actually been found to lower blood pressure in individuals with heart disease due to the genetic defect in MTHFR. Deficiencies of these vitamins are reported to lead to increased homocysteine levels. 2011 HOMOCYSTEINE Reference Values Blood Level (in micromoles/liter or µmol/L) Normal Range (adults. What does an elevated homocysteine value mean? An elevated homocysteine level can be caused by vitamin deficiencies.1014 Homocysteine levels are generally lower in women than in men. insulin resistance and blood sugar imbalances. sleep disturbances. male and female) 0. vitamin B12 (cyanocobalamin) and vitamin B9 (folic acid or folate). as can some prescription and non-prescription medications. leads to increased homocysteine as well. heart disease risk and other metabolic imbalances in the body. 1011 What Life Time Fitness Lab Tests Report a homocysteine level? ++Cardio Metabolic Risk Profile ++Cardio Metabolic Risk Profile Premium Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Premium Profile What does a low homocysteine value mean? Since elevated homocysteine is a marker for vitamin deficiencies. inflammation. 15 µmol/L Cardiovascular Risk Association: Desirable level Less than 11 µmol/L Intermediate Risk 11 – 14 µmol/L High Risk 15 – 29 µmol/L Very High Risk Greater than 29 µmol/L Why is a Homocysteine level needed? Testing for homocysteine helps determine if you are at increased risk for heart problems. Better health & performance start here. including vitamin B6 (pyridoxine).1010 It is estimated that approximately 5-10% of the population have homocysteine levels that are high. People with a genetic mutation called methylenetetrahydrofolate reductase (MTHFR) that impairs their ability to process folic acid. including an increase in unhealthy oxidized LDL cholesterol. Excess homocysteine in the body leads to imbalances in metabolism. such as high blood pressure.© Integrative Health Resources.1009. P/211 . weight gain and lower cognitive function. vitamin B2 (riboflavin).1013 The diet can cause these deficiencies. atherosclerosis or stroke.00 . but women’s concentrations usually increase after menopause.1012. a low reading will not be discussed. Vitamin B12 is produced by microbial synthesis in the digestive tract of animals. 2011 Excess homocysteine can result in cholesterol imbalances. B2. deli meats unless the meat does not have chemical additives.1015 Elevated homocysteine levels can also indicate blood sugar regulation problems. including ibuprofen (Advil. including H2 blockers (cimetidine or Tagamet. milk. Red meat should always be organic grass-fed when eaten and free of hormones and Better health & performance start here. which can increase the risk of atherosclerosis (hardening of the arteries). methylprednisolone (Medrol). and nonfat or low-fat or nonfat dairy products. esomeprazole or Nexium) ++Timed Release Potassium What are steps you can take for a low Hemoglobin value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. Motrin).1016. Zonisamide (Zonegran) ++Metformin (Glucophage) ++Aspirin ++NSAIDs (non-steroidal anti-inflammatory drugs). including cholesterol and triglyceride profiles and C-reactive protein (CRP-hs). including chlorpromazine (Thorazine). General Dietary and Lifestyle Recommendations ++There have been studies that report increasing the intake of B vitamins and folate improve homocysteine levels. or the “bad” cholesterol). followed by clams. B2. beef. generally in conjunction with other tests for the heart.© Integrative Health Resources. packaged meats. Naprosyn) ++Corticosteroids. depression and Alzheimer’s disease. primidone (Mysoline).1018 ++Increase vitamin B12 containing foods. Homocysteine is a test performed to determine heart health. thioridazine (Mellaril). the “good” cholesterol). promethazine (Phenergan) ++Oral contraceptives ++Anti-ulcer drugs. including dexamethasone (Decadron). including an increase in oxidized low density lipoproteins (LDL. Do not buy processed meats.1017  Human studies have found that supplementing the diet with vitamins B6. Welchol) ++Estrogen replacement therapy ++Phenothiazine drugs. and can also cause the blood to clot more easily (which can lead to stroke or heart attack). buy organic and all natural meat. B12 and folic acid leading to deficiencies that can increase homocysteine levels include: ++Magnesium and aluminum antacids ++Sulfa drugs including sulfamethoxazole/trimethoprim (Bactrim) ++Anticonvulsants. valproic acid (Depakene. including the bile acid sequestrants cholestyramine (Questran) and colestipol (Colestid. Depakote). P/212 . Since homocysteine is an amino acid that folic acid and other B vitamins help break down. naproxsen (Aleve. skinless poultry. Choose lean meats from quality sources. famotidine or Pepcid). including carbamazepine (Tegretol). eggs. an increased risk for bone disorders. kidney problems. Medications that deplete B6. proton pump inhibitors (lansoprazole or Prevacid. the test also determines if you are folate-deficient or B12-deficient. Organ meats are the best source of vitamin B12. animal protein products are the source of this nutrient. hydrocortisone ++Antiretroviral drugs ++Diuretics ++Cholesterol-lowering drugs. If you are eating meat. oysters. thyroid imbalances and inflammatory conditions like autoimmunity. phenytoin (Dilantin). chicken. B12 and folic acid is important in lowering homocysteine levels. ranitidine or Zantac. omeprazole or Prilosec. and cheese. a decease in high density lipoproteins (HDL. Therefore. ++Use healthy fats like olive oil. Studies have found that nitrite or nitrate treated meats such as bacon. Buy organic foods where possible. milk. like soft drinks.Better health & performance start here. dark green vegetables. and food additives. ++Eat meals at regular times each day. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). Saliva begins the process of digestion — it tells your stomach that food is coming. Brussels sprouts. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. and citrus fruits. and yellow fruits and vegetables . and others. including dark green leafy vegetables. and lunch meats increase the risk of cancer. 2011 antibiotics. ++Dietary factors.1022. physical and mental stress. organ meats (especially liver). ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. such as processed meats. but it’s great on salads and sprayed on foods. legumes. grapeseed oil. cabbage. Folic acid occurs in a wide variety of foods. Six to eight 8-ounce glasses of high-quality water per day is the goal. as this creates stress on the digestive tract. Moderate sources include meats. and dairy products. Make sure to include green. condiments (ketsup.1025 . and bananas. ++The best sources of vitamin B2 are liver. ++Increase folic acid containing foods.1019 Magnesium from nuts and seeds to help control blood pressure and reduce blood vessel spasm ++The probiotic “friendly” intestinal bacteria also synthesize B vitamins and folic acid.such as broccoli. Such foods also provide important benefits. ++Avoid overeating. The antioxidants and other nutrients in these foods may help protect against inflammatory chemistry including loweing homocysteine levels and also help regulate immune function. minerals. potatoes. wheat germ. chemical preservatives. cantaloupe. ++Remember to chew your food.1024 ++Minimize or eliminate fast food completely. all helping to balance metabolism. ++Magnesium levels may be decreased in individuals with high homocysteine levels. asparagus. fish. broccoli. smoked foods. ++High-fiber foods. It’s best not to eat after 7 pm. mushrooms. You can complement that with a little fruit and some beans and whole grains. Get the rest of protein from a variety of sources like beans. peanuts. chicken. and eggs. ++Avoid heating the oil. hormonal imbalances and weight gain. orange juice. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. and beans should be a large part of the diet. liver. turkey. rather than bolting it.1023 High fructose corn syrup (HFCS) is used to sweeten many foods. lead to chronic oxidative stress and inflammation. fruit juice beverages.1026 ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. as high carbohydrate diets can lead to insulin resistance. Limit your breads though. or opt for the salads with grilled meats now offered in most fast food restaurants.1021 Modifying the diet can help decrease inflammation. kidney and lima beans. and whole grain cereals and breads. nuts and seeds. sausage. and fish (especially salmon and tuna). cauliflower. Other good sources are beets. oysters. brewer’s yeast. and phytochemicals. including fresh vegetables. © Integrative Health Resources. and organic butter. but in most people these foods should be limited to 1 to 2 servings a day. is the first step in healthy digestion. cantaloupe. wheat germ. BBQ sauce). Chewing your food thoroughly. orange. and seafood. P/213 . ++Increase vitamin B6 (pyridoxine) containing foods. avocados. buffalo/bison. The best sources of pyridoxine are brewer’s yeast.1020. such as antioxidant vitamins. These foods should supply the 20-30 grams of dietary fiber needed each day. ++The diet should limit inflammatory foods. eggs. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such imbalances in the probiotic flora in your intestines. carrots. 1038 Better health & performance start here. Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. ++Helps support digestive function1031. At least 30 minutes of exercise daily. 5 days a week is recommended. 1-4 capsules (500mg – 2 grams) daily in divided doses. including quercetin. 2011 ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. ++Also contains DMG (dimethylglycine) which supports immune function1033 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.1028 ++Decrease caffeine intake (coffee. P/214 . although clinical studies have not reported this interaction. increases in homocysteine levels are reported with caffeine containing products. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.1036.© Integrative Health Resources. also lowers cardiovascular disease risk — but don’t drink to excess because that can have very negative effects on your metabolism.1037 ++Fish oil may increase bleeding in sensitive individuals. vitamin C. a proprietary digestive enzyme blend (consisting of amylase.1032 ++If gas or bloating occurs. Elevations in homocysteine levels are associated with a high BMI (>30). lipase. such as those taking warfarin (Coumadin) or aspirin.1035 ++Helps support heart and blood vessel health. tea). 1-2 times daily ++Contains antioxidant nutrients. L-glutamine and a proprietary fruit and vegetable complex blend. Aller DMG 1 tablet. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of oxidative stress and homocysteine levels than those that get regular sleep. Tobacco use is reported to increase inflammation1030 ++Moderate alcohol intake. change to l-glutamine. especially from red wine.1029 ++Quit smoking or tobacco use. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism.1027 ++Exercise and other physical activity are essential in managing stress and maintaining a healthy weight. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.1034 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. grape seed extract and polyphenols. protease). SunfiberTM medium chain triglycerides. Better health & performance start here. Vitamin B6 and folate along with trimethylglycine (betaine)1039 Multi-Probiotic 4000 1 capsule.1043 ++Individuals with a known herpes infection should not take L-arginine without also taking lysine (500-1. an amino acid which helps support vascular health by improving nitric oxide production and use. © Integrative Health Resources. 1-3 times daily ++Supports gastrointestinal health1040 ++Supports vitamin B and K metabolism1041 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation1042 Perfusia SR 2 capsules 2 times daily.1 capsule 2 times daily ++Helps regulate homocysteine levels ++Supplies vitamin B12. each cap contains 1. 2011 Methyl-Guard P/215 .000mg time release L-arginine ++Perfusia SR® contains sustained-release L-arginine.000mg daily). as L-arginine alone has been noted to cause herpes eruptions in susceptible individuals. IGF-1 is produced throughout your life. liver. Growth hormone is secreted by the pituitary gland to help fuel growth during childhood and to help maintain your tissues and organs throughout life. Deficiencies in growth hormone have been linked to an increase in cardiovascular risks and cancer. Nearly every cell in the body is affected by IGF-1. nerves and skin.1045 Diet can also affect GH levels. IGF-1 is structurally related to insulin. muscle. the level of IGF-1 can be used to determine if growth hormone levels are adequate. The lowest levels occur in infancy and old age. lungs. kidney. and is even capable of binding the insulin receptor.IGF-1 IGF-1 (insulin-like growth factor-1). albeit at lower affinity than insulin. since consuming high glycemic foods stimulates the release of insulin. is a hormone made by the liver when stimulated by growth hormone (GH). Blood IGF-1 concentrations decline with advancing age in healthy adults.1044 After about the age of 30. cartilage. including bone.1046 Since natural growth hormone is difficult to measure in humans. the secretion of growth hormone by the pituitary gland tends to decline.1047 Pages 216-223 P/216 Back to TOC . which contributes to a reduction in GH. or Somatomedin C. with the highest levels occurring during the pubertal growth spurt. 2011 IGF-1 Reference Values Normal values. P/217 . like autoimmunity. an IGF-1 level helps determine risk for developing age-related health problems. In children. Reduced pituitary function may be due to a genetic defect or can be the result of pituitary damage following conditions such as trauma. IGF-1 levels may help determine if growth abnormalities are present. heart disease and the Metabolic Syndrome. infections. and chronic inflammation. blood (in nanograms per milliliter = ng/mL) Age (in years) Blood level ng/mL 17 193-731 18 163-584 19 141-483 20 127-424 21-25 116-358 26-30 117-329 31-35 115-307 36-40 109-284 41-45 101-267 46-50 94-252 51-55 87-238 56-60 81-225 61-65 75-212 66-70 69-200 71-75 64-188 76-80 59-177 81-85 55-166 Why is an IGF-1 level needed? IGF-1 levels are used to determine if growth hormone (GH) is produced in sufficient amounts if the pituitary gland is functioning properly. diabetes and insulin resistance.© Integrative Health Resources.1048 What Life Time Fitness Lab Tests Report an IGF-1 value? ++Women’s Longevity and Vitality ++Women’s Longevity and Vitality Premium ++Men’s Longevity and Vitality ++Men’s Longevity and Vitality Premium Better health & performance start here. In adults. grapeseed oil. low GH and high doses of estrogen. processed. pesticides and antibiotics in our food supply can lead to imbalances in hormones and the immune system. ++Avoid inflammatory foods. ++Increase omega-3 fatty acids in foods. In adults. fast foods. low IGF-1 can lead to stunted growth and delayed development. plant foods and wild game. Fatty acid balance improves immunity. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. or opt for the salads with grilled meats now offered in most fast food restaurants. ++Minimize or eliminate fast food completely. Low levels of IGF-1 are found in liver or kidney problems. but in most people these foods should be limited to 1 to 2 servings a day. saturated fats founds in fatty meats and dairy. Food allergies can cause inflammation. which are well documented to have anti-inflammatory effects in the body. which can lead to metabolic imbalances. Six to eight 8-ounce glasses of high-quality water per day is the goal. artificial ingredients and sweeteners. low IGF-1 and subsequent low GH are associated with: © Integrative Health Resources. including wheat. soy. 2011 What does a Low IGF-1 value mean? ++Changes in cholesterol levels ++Chronic fatigue/fibromyalgia ++Chronic inflammation/autoimmune conditions ++Decreased bone density ++Depression ++Heart problems ++Insulin resistance/diabetes ++Male pattern baldness ++Memory problems ++Poor wound healing ++Reduced exercise tolerance ++Reduced strength and stamina ++Weight gain. Try to make clean water that Better health & performance start here.1051 Buy organic foods where possible. fried foods.A low level of IGF-1 generally means there is a pituitary problem that can lead to a deficiency of growth hormone (GH) or a lack of GH sensitivity in the body. The use of chemical additives. ++Foods that you should avoid include processed meats. baked goods. hormones. You can complement that with a little fruit and some beans and whole grains. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. refined sugar and carbohydrates. walnuts. dairy. These foods can imbalance immunity. frozen dinners. General Dietary and Lifestyle Recommendations ++Avoid common food allergens. nutritional deficiencies. These contaminants can lower your immunity. like high fructose corn syrup. chemical additives. preserved foods (like lunchmeats. nuts and seeds. wieners. dyes and chemical additives. but it’s great on salads and sprayed on foods. Avoid heating the oil. In children. and organic butter. artificial sweeteners. preserved meats like hot dogs or bacon.1049 ++Try to buy organic foods when possible. ++The exposure to pesticides. fast foods). anything with MSG or monosodium glutamate.1050 ++Use healthy fats like olive oil. increased “belly” fat What are steps you can take for low IGF-1 levels? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. Omega-3 fatty acids are found in fish. P/218 . 1059 ++Provides 22gm protein per 2 scoops (30gm) * Use if calcium levels are low Better health & performance start here. At least 30 minutes of exercise daily. shampoos.1052 ++Do not microwave food in plastic containers or covered in plastic.1053 Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance1054 ++Helps support serotonin levels 1055 L-glutamine 1-4 capsules (500mg-2 grams) daily in divided doses ++Supports digestive tract tissue and immune function1056 ++Supports growth hormone regulation Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. 2011 has been purified by reverse osmosis your drink of choice whenever possible. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. P/219 . and toiletries that contain chemical ingredients like phthalates. that can imbalance immunity and metabolism. boron and glutamic acid. garden. ++Avoid using personal care items such as face creams. including bisphenol A.© Integrative Health Resources.1057 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. do Yoga or Tai Chi. mix and drink daily ++Easily digestible. These may have chemical residues. 5 days a week is recommended. magnesium. Supportive Supplements Cal/Mag 1001 1 tablet. 2 times daily ++Bone support ++Contains highly absorbable calcium. ++Stop smoking. ++Limit drinking out of plastic containers. ++Decrease stress — take a walk. vitamin D3. ++ A meta analysis of 29 randomized trials showed that supplementation with calcium and vitamin D3 reduces risk of bone fractures by 24 % and significantly reduces loss of bone mass. ++Drink in moderation. high-quality protein source1058 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. vitamin C. ++Exercise and other physical activity are essential in managing stress. conjugated linoleic acid (CLA). including milk thistle. 2011 Moducare 1066.000mg daily).P. as L-arginine alone has been noted to cause herpes eruptions in susceptible individuals.S 1 capsule. Evodia and a supportive supplements *Use if liver health is an issue Life Time Fitness LeanSource™ Weight Loss * Use if BMI 25 or > © Integrative Health Resources. an amino acid which helps support vascular health by improving nitric oxide production and use. help the body adapt to stress. 1-2 times daily ++Helps control inflammation ++A mixture of plant sterols/sterolins ++Helps support immunity by balancing immune components1060 Multi-Probiotic 4000 1 capsule.1063 ++Supports growth hormone regulation. 1 hour before bedtime ++Improves sleep/wake cycles ++Melatonin decreased with low GH levels1068 * Use if have trouble falling or staying asleep Better health & performance start here.1064 ++Individuals with a known herpes infection should not take L-arginine without also taking lysine (500-1.1067 Sleep Solve 24/7 1 capsule daily. capsaicinoids from Cayenne pepper. 3 times daily ++Contains liver-supportive herbs. increase energy and help increase thermogenesis to burn fat ‐ all promoting and sustaining weight loss.000mg time release L-arginine ++Perfusia SR® contains sustained-release L-arginine.1-2 capsules. ++LeanSource™ contains a thermogenic blend of green tea. balance neurochemistry. T. P/220 . 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. each cap contains 1. picrorhiza.A. artichoke and curcumin ++Helps improve liver detoxification processes and provides antioxidant support for the liver1065 4 capliques daily. 1-3 times daily ++Supports gastrointestinal health1061 ++Supports vitamin B and K metabolism1062 ++Helps improve absorption of nutrients from foods Perfusia SR 2 capsules 2 times daily. reduce cravings. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. type 2 diabetes and uterine fibroids.1075 Buy organic foods where possible. Six to eight 8-ounce glasses of high-quality water per day is the goal. fast foods). erectile dysfunction. menstrual irregularities. walnuts.1072 ++Increase omega-3 fatty acids in foods. artificial sweeteners. Avoid heating the oil. 2011 What does a high IGF-1 value mean? What are steps you can take for a high IGF-1 level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. At least 30 minutes of exercise daily.A high IGF-1 level generally indicates elevated levels of growth hormone (GH). joint pain. plant foods and wild game. Increased levels of IGF-1 and GH are found normally during puberty and pregnancy and can be an indicator of a pituitary tumor if levels are very high. headaches.1074 ++Use healthy fats like olive oil. and studies report it improves immunity. Polyphenols in these foods are reported to improve immune function. You can complement that with a little fruit and some beans and whole grains. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. orange. Omega-3 fatty acids are found in fish. shampoos. that can imbalance immunity and metabolism. autoimmune conditions. thicker lips) and enlargement of organs. baked goods. ++Avoid using personal care items such as face creams. which can lead to metabolic imbalances. refined sugar and carbohydrates. soy. chemical additives. ++The exposure to pesticides. including bisphenol A. These may have chemical residues. like high fructose corn syrup. grapeseed oil. dyes and chemical additives. Food allergies can cause inflammation. but in most people these foods should be limited to 1 to 2 servings a day. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. peppers.1069 Elevated blood IGF-1 levels has also been linked to an increase the risk for cancer including colon. more prominent jaw. and toiletries that contain estrogens and particularly phthalates.1070. Better health & performance start here. wieners. ++Avoid common food allergens. preserved foods (like lunchmeats. P/221 .1073. snoring. ++Minimize or eliminate fast food completely. © Integrative Health Resources. cantaloupe. ++Limit drinking out of plastic containers. ++Increase antioxidant-containing foods like green. prostate and breast. carrots. increased sweating and body odor.1077 ++Do not microwave food in plastic containers or covered in plastic. which are well documented to have anti-inflammatory effects in the body. including wheat. or opt for the salads with grilled meats now offered in most fast food restaurants. saturated fats founds in fatty meats and dairy. and organic butter. General Dietary and Lifestyle Recommendations ++Stay away from inflammatory foods. and citrus fruits (although fruit sugars should be limited). broccoli. nuts and seeds.1071 Some individuals with elevated GH may experience fatigue. processed. especially for heart disease. These contaminants can lower your immunity.1076 ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. dairy. When omega-3 fats are consumed in adequate amounts it lowers health risks. fried foods. but it’s great on salads and sprayed on foods. sleep apnea.such as green leafy vegetables. Trends of high IGF-1 levels can lead to heart problems and high blood pressure. and yellow fruits and vegetables . body disfigurement (like larger nose. ++Exercise and other physical activity are essential in managing stress. although clinical studies have not reported this interaction. 1-3 times daily ++Supports gastrointestinal health and immunity1084 ++Supports vitamin B and K metabolism1085 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels1086 * Use if chronic inflammation or immune problems are present Multi-Probiotic 4000 Better health & performance start here. ++Stop smoking. garden. Supplements L-glutamine 500mg – 2 grams daily in divided doses ++Gastrointestinal support ++Supports digestive tract tissue and immune function1078 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. ++Decrease stress — take a walk.© Integrative Health Resources. do Yoga or Tai Chi. 2 times daily ++Moducare™ is a proprietary extract of plant sterols and sterolins that helps balance the immune system and decreases autoimmune reactions.1080. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. Moducare™ also helps balance thyroid function. 1083 1 capsule. such as those taking warfarin (Coumadin) or aspirin. ++Drink in moderation.1079 ++Helps support heart and blood vessel health and immunity.1082 Moducare 1-2 capsules. 2011 5 days a week is recommended.1081 ++Fish oil may increase bleeding in sensitive individuals. P/222 . 1-2 times daily * Use if chronic stress is present Better health & performance start here. ++Relora Plex also contains B-vitamins. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels1087 Relora can increase salivary DHEA and decreases salivary morning cortisol levels1088 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. 2011 Relora Plex P/223 . Relora may cause drowsiness or sedation in sensitive individuals. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). © Integrative Health Resources.2 capsules. ++Used for stress reduction ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. Excessive insulin production causes you to release inflammatory hormones like cortisol (the stress hormone) and store visceral fat. energy levels are increased. When insulin is functioning well. Insulin helps in the absorption of glucose from the blood by causing it to be stored in the liver or transported to tissues of the body for metabolism or storage. Insulin is needed to stimulate protein synthesis inside cells and therefore helps to signal protein building for growth and maintenance of our tissues. high levels in the blood just in response to meals can start to trigger problems. Pages 224-231 P/224 Back to TOC . it becomes less and less effective at binding to blood sugar and lowering the levels.1089 Even when your body has not yet become resistant to insulin. the glucose gets removed from the bloodstream. Glucose is used by the cells use to create energy in the form of ATP (adenosine triphosphate). When insulin is continually released. The liver also helps regulate glucose levels by storing glucose in the form of glycogen. The highest blood levels of insulin are reached after about one hour after eating a meal. High carbohydrate and sugar intake is one of the fastest ways to make your pancreas release too much insulin. allowing stabilization of blood glucose levels. Hyperinsulinemia and Pre-diabetes. allowing for reduced uptake of blood sugar (glucose) in skeletal muscles and fat tissue.  A rapid fall in insulin level then will follow. such as Metabolic Syndrome. FASTING Insulin is the hormone that is made in the pancreas in response to eating a meal.  When diabetes occurs. glucose uptake into the muscle and fat is decreased due to a decrease in insulin production and function. The higher the carbohydrate content of the meal — specifically glucose and fructose — the more insulin will be produced. This is called Insulin Resistance.  Insulin levels rise and fall in accordance with the foods you eat.INSULIN. Insulin Resistance is also known by other names. Insulin also promotes the breakdown of glucose and fats for energy production. Syndrome X. and insulin levels rise and fall normally. It refers to the inability to efficiently use insulin. © Integrative Health Resources. or other fruit in a blender with rice milk or quality water. Athletes and those who exercise regularly can have low insulin levels. heart disease. it affects how you feel. Exercise also helps carry glucose into the cells so it can be used for energy.0 – 24. creating a need for more fuel in the cell. P/225 . bison and ostrich. a banana (limit this due to high glycemic index). including fish.1090 Fasting insulin levels along with a fasting blood glucose can help determine if your body is processing and using sugar and insulin effectively. turkey. but many of these contain sugar and added chemical ingredients. IR is not only a fast pass to chronic illness. General Dietary and Lifestyle Recommendations ++Increase your intake of lean. think and even how you look. Better health & performance start here. It is best to use organic. weight gain and type 2 diabetes. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. ++There are several kinds of protein drinks on the market. free-range meats that are raised without chemical additives. high-quality proteins in the diet. Exercise starts to reactivate insulin receptors on the cells because it promotes the burning of fat and glucose. hormones and antibiotics.9 uIU/ml Optimal Range (Adults) 2 – 8 uIU/ml Why is a Fasting Insulin level needed? A fasting insulin level test can be used to help determine if you have insulin resistance (IR). IR is a major contributor to inflammation. Without a doubt. 2011 INSULIN. ** Do not eat or drink anything but water for at least 8 hours before your test.1091 What are steps you can take for low Fasting Insulin levels? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. FASTING Reference Values Blood (In micro International Units per milliliter = uIU/ml) Normal Range (Adults) 0. What Life Time Fitness Lab Tests Report a Fasting Insulin level? ++Energy and Metabolism Premium Profile ++Cardio Metabolic Risk Profile ++Cardio Metabolic Risk Profile Premium Profile ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile What does a Low Fasting Insulin value mean? A low fasting insulin level is generally not of concern. insulin resistance (IR) is the one condition that is most responsible for many of the chronic illnesses that people face today. easily digestible protein. You can mix the protein powder with a cup of fresh berries. Multi-Probiotic 4000 1 capsule. mix and drink daily ++Easily digestible. like ecessive triglyceride and LDLcholesterol.1099 IR also leads to the accumulation of belly fat. If free radical damage oxidizes LDL cholesterol. Insulin. 2011 Supportive Supplements What does a high Fasting Insulin value mean? A high fasting insulin level indicates that you may have insulin resistance (IR).1101. hormones. High levels of glucose in the blood can buildup AGEs. Over time. when released in excess promotes inflammation which then triggers free radical damage. it will contribute to plaque build-up in the arteries and can lead to atherosclerosis (hardening of the arteries) and other heart problems.1100 Belly fat is metabolically active. which can lead to non-alcoholic fatty liver and an increase in oxidation of low density lipoprotein (LDL. enzymes. this sets up damaging processes to the body. and is a factory for making several inflammatory chemicals.1102 Glycation is the process of glucose attaching to proteins in the body resulting in Advanced Glycation End products (AGEs). P/226 . and in turn. When insulin is high. formation. visceral (belly) fat storage is promoted in the body. and connective tissue damage. When insulin doesn’t attach to the receptor effectively. Over time the chemicals made from belly fat begin to accumulate and accelerate the march toward chronic illnesses in by disruption of several metabolic pathways.1095 ++Provides 22gm protein per 2 scoops (30gm) Life Time Fitness Creatine 10gm daily in divided doses for 1 week. and signaling substances that actually make insulin receptors more sluggish. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. then 5gm daily ++Promotes protein synthesis and enhances muscle mass ++Important in exercise and fitness performance1096 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.1104 When belly fat and AGEs increase inflammation. cataracts and macular degeneration. which compresses them and causes elevations in blood pressure. they turn off adiponectin (a signaling chemical that makes insulin Better health & performance start here.1098 Insulin stimulates smooth muscle growth in your arteries. increased belly fat leads to insulin resistance. blood sugar (glucose) cannot get into the cells and therefore builds up in the blood. IR occurs when the insulin receptor on the cells is no longer sensitive or responsive to the insulin that is being released. high-quality protein source1094 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).1097 © Integrative Health Resources. 1-3 times daily ++Supports gastrointestinal health1092 ++Supports vitamin B and K metabolism1093 ++Helps improve absorption of nutrients from foods Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. nerve damage (neuropathy). causing the body to continually make insulin to try to decrease the sugar levels. and fat breakdown is blocked. the “bad” cholesterol).1103 High levels of AGEs are associated with insulin resistance. leading to kidney and heart problems. AGEs are very slow to leave the body and are very inflammatory. 2011 receptors more active).1108.1113 ++Nutrient Deficiencies: • Chromium . © Integrative Health Resources. • Magnesium . insulin resistance and obesity. food allergies. it also plays a role in lowering cholesterol.1112 If the progesterone to estrogen ratio is too high you will store too much fat and tend toward insulin resistance. and fructose). refined sugars. It is a vicious cycle.1107 ++Increased stress: When excessive levels of cortisol are produced over long periods of time.1111 ++Hormonal Imbalances: Hormones have profound influence on blood sugar regulation. Last and most important. With IR. environmental chemicals. IR also leads to kidney damage by depleting the antioxidant.Magnesium is another mineral that plays an important role in carbohydrate metabolism and in preventing Metabolic Syndrome. Factors Contributing to IR: ++Diet: High carbohydrate and sugar intake is one of the quickest ways to make your pancreas release too much insulin.1109. which includes high cholesterol levels. it promotes inflammation. through environmental stressors (such as heavy metals and chemical preservatives). Magnesium influences the release and activity of insulin and help balance Better health & performance start here. putting stress on their normal function. and alters sex hormone production. alters blood sugar control (hyperinsulinemia).1105 Glutathione helps detoxify substances (including drugs. which is one of your principle cellular protectors. poor dietary habits (such as diets high in carbohydrates. excessive insulin leads to the release of excess nor epinephrine and epinephrine (adrenaline and noradrenalin). for example. the increased free radicals and oxidative stress deplete the pool of glutathione in the kidneys and can lead to damage to the kidneys and other body tissues.1106 ++Diabetes ++Macular Degeneration and various conditions related to the eyes ++Peripheral Vascular Disease ++Autoimmunity ++Chronic Kidney Disease ++Obesity. 21 In summary. This causes you to retain water. This leads to hypertension which many times starts in the renal arteries. Decreased adiponectin leads to accelerated blood vessel damage and makes the vessels more susceptible to plaque formation. metabolic waste products) in the blood that are being filtered through the kidneys. IGF-1 can lead to increased blood flow through the kidneys. When this happens blood vessels get constricted and become less pliable.IR also affects the kidneys by producing a byproduct of increased insulin called insulin growth factor -1 (IGF-1).Chromium is known not only to be essential for proper insulin receptor function. low testosterone levels can increase the prevalence of the metabolic syndrome. causes fat storage and weight gain. In men.1115 These two factors combine to make chromium deficiency a likely culprit in many people with IR. IR is a significant contributing factor in: ++Dementia and Alzheimer’s disease and cancer. affects immune and thyroid function.1110. ++Digestive function: evidence supports the idea that impairment of normal gut barrier function. P/227 . When you are insulin resistant the kidneys spill magnesium and retain sodium. glutathione. Even more important is the magnesium loss because magnesium helps to regulate blood pressure as well blood sugar. high blood pressure.1114 Chromium intakes are usually well under optimal amounts and in addition high sugar diets deplete chromium from the body. and a wide array of drug therapies result in the loss of the counter-inflammatory flora balance and leads to the expression of uncontrolled inflammation. and chronic stress. uninterrupted). heavy metal or pesticide contamination. which are well documented to have anti-inflammatory effects in the body. Omega-3 fatty acids are found in fish. walnuts.1118 Low magnesium intake is also associated with an increase in inflammatory markers. and stabilizing the Metabolic Syndrome cascade.1125 Some medications can also lead to increased insulin levels. ++The diet should also limit other inflammatory foods.1133 High fructose corn syrup (HFCS) is used to sweeten many foods.1128.© Integrative Health Resources. such as processed meats. grapeseed oil.1120 Vitamin D deficiency can make you more susceptible to developing insulin resistance. also lead to chronically high oxidative stress and inflammation. chemical preservatives.1129 ++Use healthy fats like olive oil.1130. and can increase insulin resistance. sausage.75 • Vitamin D . and new studies are suggesting that adequate intakes may even help prevent obesity. and organic butter. plant foods and wild game.1122 ++Other Causes: Lack of quality sleep (7-8 hours a night. smoked foods. hydrocortisone). but in most people these foods should be limited to 1 to 2 servings a day.1121 High levels of blood sugar can cause depletion of zinc from the body.1117 Several clinical studies have reported that magnesium supplementation is beneficial in reducing blood glucose levels. 2011 glucose levels. Zinc plays a key role in the synthesis and action of insulin and a big role in insulin resistance.1131 Modifying the diet can help decrease inflammation. P/228 . and prolonged supplementation might also help reduce blood sugar levels. Studies have found that nitrite or nitrate treated meats such as bacon. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). helping balance metabolism. What are steps you can take for a high Fasting Insulin level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. including gluten. leading to an increase in insulin resistance and related complications of diabetes such as oxidative stress on the body.1119 The evidence is pretty strong that vitamin D supplementation can increase insulin levels in some people with type 2 diabetes. ++Avoid heating the oil. ++Avoid common food allergens. • Zinc – Zinc is a very important nutrient for maintaining healthy metabolism. all helping to balance metabolism.1127 Modifying your diet can help decrease physical and mental stress. improving insulin control. When omega-3 fats are consumed in adequate amounts it lowers health risks. and therefore type 2 diabetes. fruit juice beverages. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars).Vitamin D is needed by your body to help maintain adequate blood levels of insulin. like soft drinks. BBQ sauce). condiments (ketsup. Consider going on a modified lower carbohydrate diet that your Life Time Fitness Dietician can personalize for you. which initiates the inflammatory signaling pathways. dairy. You can complement that with a little fruit and some beans and whole grains. especially for heart disease. ++Increase omega-3 fatty acids in foods. such as C-reactive protein (CRP). HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as liver imbalance. and lunch meats increase the risk of cancer.1123.1132. soy. but it’s great on salads and sprayed on foods. including corticosteroids (like prednisones. antibiotics and oral contraceptives. physical and mental stress.1124.1126.1134 Better health & performance start here.1116 Low levels of magnesium are frequently seen in individuals with Type 2 diabetes. and others. thyroid imbalances and a host of other metabolic imbalances can lead to an increase in inflammatory compounds and free radical damage that can lead to IR. ++Dietary factors. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). General Dietary and Lifestyle Recommendations ++Dietary factors. and food additives. nuts and seeds. a banana (limit this due to high glycemic index). ++Inappropriate dietary fat intake. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. ++There are several kinds of protein drinks on the market. and beans should be part of the diet. including fructose and sucrose. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. ++Increase consumption of high-quality protein. Supplements Alpha lipoic acid 500mg 2 times daily Better health & performance start here. ++Exercise 20 minutes a day at least 3 days a week. You can mix the protein powder with a cup of fresh berries. easily digestible protein. and vice versa. Additionally. or other fruit in a blender with rice milk or quality water. like lean meats. excessive intake of soft drinks (due to high fructose corn syrup). that can imbalance metabolism. Eat meals at regular times each day. ++Once a day have a little over a half of a teaspoonful of cinnamon (3gm) on your food. including bisphenol A. Six to eight 8-ounce glasses of high-quality water per day is the goal. It helps to decrease cortisol (stress hormone) levels. but many of these contain sugar and added chemical ingredients. turkey or ostrich.© Integrative Health Resources. or consider taking a standardized extract of cinnamon. Poor sleep is associated with the development of diabetes. These foods should supply the 20-30 grams of dietary fiber needed each day. as this creates too much demand on your insulin levels and your digestive tract. fresh vegetables. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration.1136 ++Limit sports and energy drinks that are high in sugar content. ++Antioxidant1137 ++Helps improve energy production and regulate blood glucose levels1138 P/229 . improve sex hormone levels and reduce insulin resistance. fish. elevated day time cortisol will tend to elevate blood sugar and cause a rise in insulin secretion over time. ++Lose weight. Excess weight is a main contributor to IR. It’s best not to eat after 7 pm. which elevates blood sugar. If you are overweight or obese based on your BMI (body mass index). bison. ++Limit drinking out of plastic containers. ++Avoid overeating. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. including flax seed. Using cinnamon has been reported to lower blood sugar1135. These may have chemical residues. ++Get adequate rest and manage stress — about 7-8 hours of interrupted sleep a night for the average adult. chicken. 2011 ++High-fiber foods. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. ++Get out in the sun to increase your vitamin D levels. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. insulin resistance caused by eating too many refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase IR. 1145 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. ++ Magnesium is involved in maintaining already normal heart function and blood pressure. L-glutamine and a proprietary fruit and vegetable complex blend. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. protease). SunfiberTM medium chain triglycerides.1139 ++Supplies 150mg of elemental magnesium from bioavailable magnesium citrate in each capsule Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsules (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance1140 ++Helps support serotonin levels 1141 Glukokine 1 tablet 2 times daily ++Glukokine® contains bitter melon extract (10% Charantin).1142 Life Time Fitness FastFuel Complete 4 scoops (approx. high-quality protein source1146 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).1147 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule.1144 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. a proprietary digestive enzyme blend (consisting of amylase.Take 1 tablet 2 times daily with food ++Magnesium plays an essential role in a wide range of fundamental cellular reactions. chromium and the antioxidant glutathione. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. 1-3 times daily ++Supports gastrointestinal health1148 ++Supports vitamin B and K metabolism1149 ++Helps improve absorption of nutrients from foods Better health & performance start here. lipase. 2011 Cal/Mag 1001 P/230 . ++Helps support digestive function1143. mix and drink daily ++Easily digestible. © Integrative Health Resources. blended together to support healthy blood sugar levels through improved glucose metabolism. 000mg time release L-arginine ++Perfusia SR® contains sustained-release L-arginine.000 IU daily.000 IU) daily. © Integrative Health Resources.000mg daily). ++Relora Plex also contains B-vitamins. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense).000 IU daily both in addition to your multivit. then take 1.1150 ++Individuals with a known herpes infection should not take L-arginine without also taking lysine (500-1. retest in a month Better health & performance start here. if 30-40 ng/ml. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels1151 Relora can increase salivary DHEA and decreases salivary morning cortisol levels1152 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. an amino acid which helps support vascular health by improving nitric oxide production and use. then take 5. Relora may cause drowsiness or sedation in sensitive individuals. 2011 Perfusia SR ++Bone support ++Treatment of vitamin D deficiency improves bone mineral density1153 P/231 . Relora Plex 2 capsules. each cap contains 1.000 – 5. as L-arginine alone has been noted to cause herpes eruptions in susceptible individuals. depending on vitamin D3 lab value ++If lab value 30 ng/ml or less. 1-2 times daily ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. * If chronic stress is present Vitamin D 1000 ++1-5 capsules (1.2 capsules 2 times daily. Food sensitivities can also be due to stress. and about 4 percent of adults. stress level and imbalances in metabolism. Food allergies can even be life threatening in some individuals. Immune reactions to foods involving IgE are obvious and almost immediate. In adults. The IgE food allergy affects an estimated 6-8 percent of children under age 3. wheat.1154 Corn and tomatoes are other common allergenic foods. redness and swelling of the skin. There are seven foods that are reported to make up 90% of all food allergies: peanuts.IGG FOOD SENSITIVITY PANEL A food allergy is an abnormal immune system reaction that happens after you eat a particular food . Two additional types of immune reactions to foods occur as well. lobster. and food sensitivities occur when the immune system activates IgG. fungi. the most common food allergens (substances causing the allergic reaction) include fish and shellfish (including shrimp. or compounds naturally found in foods like salicylates (aspirin-like compounds). tree nuts like almonds and walnuts. Pages 232-241 Back to TOC P/232 . shellfish. itching. while the IgG food sensitivity is related to approximately 95% of all food reactions. increased mucous production (runny nose). tree nuts like walnuts or almonds. The types of reactions your body has against foods. Food allergies occur when the immune system activates IgE. usually due to imbalances in digestive health. These occur due to your body’s sensitivity to foods and are based on individual chemistry. and even anaphylactic shock. peanuts. soybeans. are called delayed and are not immediate. These antibodies include immunoglobulin E (IgE) and immunoglobulin G (IgG). Food intolerance is when a person is incapable of digesting or absorbing a certain substance like lactose or fructose due to inherited conditions resulting in enzyme deficiencies. eggs. your digestive health. A food sensitivity means that your immune system is being called to defend against a particular food or food component. crab). due to release of histamine and inflammatory molecules that cause constriction of the airways (asthma-type reaction). either a true allergy or a food sensitivity. are based on two types of proteins produced by your immune system called antibodies. contaminated foods with bacteria. Those related to the antibody IgG. and eggs. and cow’s milk. additives or pesticides. One is called food intolerance and the other is called food sensitivity.even a very small amount. © Integrative Health Resources. P/233 . White Rye Shrimp Soybean Cane Sugar Tomato Wheat Baker’s Yeast Brewer’s Yeast Why is a Food Sensitivity Panel needed? The IgG Food Sensitivity Test measures the release of the antibody IgG in response to foods listed on the panel. This can help identify those foods that may be causing health problems. 2011 IGG FOOD SENSITIVITY PANEL Food Sensitivity Panel References IgG Allergens (24 panel). Better health & performance start here. Whole Green Bean Haddock Lamb Oat Onions Peanut Pork Potato. positive or negative test: Blue Cheese Mold Chicken Chili Pepper Chocolate/Cocoa Coffee Corn Milk (Cow) Egg. psychological or physical stress. folate. joint pain. Cells in the digestive tract provide a physical barrier to entry into the bloodstream by foreign substances.1160.nor under-active. a primary cause of weight gain. undigested proteins and environmental toxins.1179 Food allergies can also cause food Better health & performance start here.1165 For example. bacteria. Chronic stress is a main culprit in this regard.1171 Eventually. The main area of concern in a food allergy/intolerance/sensitivity is with the balance of the intestinal microflora (“probiotics”). preservatives). In addition food allergies can lead to autoimmunity. gas/bloating. sleep disturbances. 2011 Your digestive tract does a lot more than simply process the food you eat.1172 When you have adequate beneficial flora it keeps yeast and bad bacteria under control and provides a number of benefits for health.. seasonal allergies develop more easily. When these cells are damaged (called “gut permeability”) by toxins released by “bad” bugs like bacteria and yeast. The digestive tract houses nearly 70% of the immune system and helps to ensure a strong.1159.1176 Food allergies and sensitivities can lead to weight gain.1174. decrease toxins in the intestines and support a healthy immune system. lack of ability to concentrate. nerve pain. heart problems and even cancer. vitamin B12. They do this by forming “tight junctions” and by producing mucus. Food allergies and sensitivities cause immune cells to go into action and produce inflammatory substances that are a source of internal inflammation. skin rashes. A healthy intestinal tract not only allows absorption of nutrients from food. including mood1155. the liver 1158. and fungi. Poor digestive health can influence many areas of health. nutrient deficiencies (like calcium. dysbiosis can lead to other metabolic imbalances. imbalances in your normal flora can result. and others. autoimmune conditions like rheumatoid arthritis and weight gain. dietary lectins (a type of protein found in foods such in wheat gluten and milk).1178 The overproduction of stress hormones can also negatively influence the production of thyroid hormones. actually produce some nutrients. including allergies. like weight gain. like bacteria and yeast. poor dietary habits (such as high sugar. Bifidobacterium sp.© Integrative Health Resources. and decreased immune function can occur. sugars. hormonal imbalances.1177 Food reactions may also contribute to weight gain by causing the body to produce more stress hormones. which can also contribute to insulin resistance and midsection weight gain or belly fat. P/234 . joints1156. insulin resistance and symptoms of type 2 diabetes. studies have reported that when beneficial flora are lacking. glands like the thyroid and adrenal glands1157.1168 The imbalance of your bacterial flora and the subsequent overgrowth of “bad” bacteria and yeast is termed dysbiosis. impaired immunity. ulcers.1164.1167 Other problems such as headaches.1170 The single most important factor by far in intestinal breakdown is the lack of beneficial flora in the digestive tract. balanced immune response that is neither over. which can imbalance your thyroid gland (the “master” gland of metabolism). it influences many areas of overall health.1169.1163 Lack of beneficial flora and overgrowth of intestinal yeast can lead to an array of problems. vitamin B6 and others).1175. and some drug therapies (including antibiotics). helps the body digest foods and absorb nutrients for cellular energy. which begin in the digestive tract.1173 Beneficial flora has a direct effect on the production of proteins that keep a proper barrier between the bloodstream and intestinal contents.1162 More than 400 separate bacterial species have been identified as part of the normal human gut flora. You coexist in a mutually beneficial relationship with many bacteria that resides in the intestines – called the microflora or “probiotic flora”. A diet full of carbohydrates. including Lactobacillus acidophilus.1166 Other studies have reported that people with food allergies have different intestinal flora with a higher number of “bad” bacteria and yeast. environmental stressors (like as heavy metals and chemical preservatives). and high-fructose corn syrup (commonly found in sweetened beverages) can be a major factor in the development of intestinal imbalances by promoting the growth and spread of yeast. In fact.1161 More and more people are suffering from food sensitivities and other immune responses to foods. These allergies in turn disrupt other bodily processes that directly contribute to weight gain. Chronic inflammation can damage insulin receptors and cause insulin resistance. Increases in cytokines can cause uncontrolled inflammation and poor metabolism. fatigue. high refined carbohydrate diets. The damaged cells in the digestive tract produce chemicals involved in inflammation called cytokines. but also acts as a barrier that protects against potentially damaging foods. 1180 And finally. What Life Time Fitness Lab Test Reports Food Sensitivities? ++IgG Food Sensitivity What does a Positive Food Sensitivity Test mean? A positive test to a food on the IgG Food Sensitivity Panel means IgG antibodies are being produced in response to a health consequence caused by the food in question. if your intestinal tract is being compromised by lack of beneficial flora and overgrowth of yeast. anxiety. P/235 . thyroid problems. bloating. mood swings.1184 If diet and exercise just don’t seem to get the pounds off. which have been linked to seasonal allergies. decreased ability to absorb nutrients. such as inflammation and imbalances in your intestinal microflora. sensitivities and intolerances can lead to imbalances in your probiotic flora and result in digestive problems like gas.1181 Anyone can have food allergies or sensitivities. The bottom line is that food allergies.An unhealthy gut can also send signals to the brain. autoimmune conditions. causing neurochemical imbalances that lead to memory problems. To show you how intimately the gut and the brain are connected. joint and other arthritis pain. more serious health consequences. it can greatly reduce the proper absorption of nutrients. sensitivities or intolerances may be the reason why. 2011 cravings and unbalanced eating habits. parents of autistic children have reported significant improvements in the behavior of their autistic children when they modified the child’s diet by eliminating dairy and wheat products. This can lead to a variety of symptoms and health conditions.1182 © Integrative Health Resources. and cravings. immune imbalances and uncontrolled inflammation in the intestines which can lead to further.1183. including: ++Abdominal pain ++ADD/ADHD ++Asthma ++Autism ++Autoimmune conditions ++Bedwetting ++Bloating ++Canker sores ++Chronic inflammation ++Constipation ++Depression ++Diarrhea ++Fatigue ++Fevers ++Food intolerances ++Inflammatory bowel disease ++Insulin resistance/type 2 diabetes ++Irritable bowel syndrome ++Joint and muscle aches/pains ++Memory and cognitive decline ++Migraine Better health & performance start here. many of which are key to weight management. then food allergies. headaches. and a host of other metabolic imbalances. depression. they make take up to 24 hours to appear. next to the foods. it is helpful to remove most processed foods during an elimination diet. do not eat deli lunchmeats because many of them contain a number of different food additives. For instance. To help achieve a beneficial outcome more readily when you test positive. after using diet and lifestyle changes along with dietary supplements during the elimination phase. poultry. or congestion. Fresh fish. then stop eating the food(s) for at least 6 months. Because traces of wheat and dairy products can often be found in a lot of other foods. 2011 ++Mood changes ++Recurrent ear infections ++Rheumatoid arthritis ++Shortness of breath ++Sinusitis ++Skin problems ++Skin rashes ++Weight gain ++Yeast infections What are steps you can take for a positive food sensitivity? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. When you reintroduce the foods. It is helpful to keep a log of the foods you have eaten and have a place to write any symptoms you get.g. if you have no immediate symptoms. Common signs of a food sensitivity include: ++gas and bloating ++digestive discomfort ++runny or stuffy nose ++joint aches ++rash ++headaches ++fatigue or tiredness ++mood changes ++increased heart rate Wheat and dairy tend to be the two most problematic foods. test one food at a time. If re-introducing the food(s). Better health & performance start here. Eat a normal-sized portion of the food and then watch over the next 24 to 48 hours for any signs of intolerance. probiotics). and fruits and vegetables should be the mainstay of your diet. by far. it is very important to support digestive function and immunity with diet and lifestyle changes along with dietary supplements (e. remember to continue to observe yourself for any onset of symptoms the whole next day. During this time.© Integrative Health Resources. Eat as many whole unprocessed foods as possible. The symptoms of a food sensitivity may appear fairly rapidly after eating the food. Sometimes you will find that the sensitivity goes away and other times it never goes completely away (although the symptoms may be lessened). So once you have eaten the foods. When your results confirm an IgG reaction to a particular food. leads to symptoms of food sensitivities. it is recommended to use an elimination diet. or in the case of fatigue. joint aches. P/236 . An elimination diet is just what is says – eliminate the food you test positive for on the allergy panel. meats. you should stop eating that food for at least 3-4 weeks. broccoli. especially sugar. and organic butter. your body probably needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines. is the first step in healthy digestion. ++Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness. The use of chemical additives. stop for 6 months and then retry eating the food. refined sugar and carbohydrates. or opt for the salads with grilled meats now offered in most fast food restaurants. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). fried foods. artificial sweeteners.Avoid the food allergen if you have a positive test for at least 3-4 weeks. carrots. walnuts. Fatty acid balance improves immunity. Chewing your food thoroughly. but it’s great on salads and sprayed on foods. wieners. ++Stay away from artificial sweeteners. Polyphenols in these foods are reported to improve immune function and decrease inflammation. Omega-3 fatty acids are found in fish. grapeseed oil. immune and thyroid imbalances. Foods that you should avoid include processed meats. ++Increase antioxidant-containing foods like green. fungi (mushrooms) and yeast until the food sensitivities are resolved ++Lose weight. and citrus fruits (although fruit sugars should be limited). Re-introduce and evaluate if symptoms of food sensitivity occur.1188. fast foods.1185. cantaloupe. peppers. You can complement that with a little fruit and some beans and whole grains. headaches. saccharine. Limit your intake of these foods significantly.1190 If you are overweight or obese based on your BMI (body mass index). ++Elimination Diet .such as green leafy vegetables. rather than bolting it. ++Stay away from inflammatory foods.++The goals of diet and lifestyle recommendations for food allergies and sensitivities include improving immunity. Better health & performance start here. nuts and seeds. frozen dinners. preserved meats like hot dogs or bacon.1189 ++Stay away from fermented foods. hormones. It’s best not to eat after 7 pm. but in most people these foods should be limited to 1 to 2 servings a day. sucralose (Splenda). pesticides and antibiotics in our food supply can lead to imbalances in digestive health and the immune system. You may want to consider adding a protein drink to your diet.1186 Modifying the diet can help decrease physical and mental stress. Artificial sweeteners have been linked to loss of concentration. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). which are well documented to have anti-inflammatory effects in the body. preserved foods (like lunchmeats. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. processed. These foods can imbalance digestive health and affect immunity. ++Increase omega-3 fatty acids in foods. Use stevia or if necessary. 2011 General Dietary and Lifestyle Recommendations P/237 . dyes and chemical additives. baked goods. Studies report digestive imbalances when you are overweight or obese. like aspartame (Nutrasweet). and yellow fruits and vegetables . ++Eat meals at regular times each day. which can imbalance immunity. weight gain. © Integrative Health Resources. Avoid heating the oil. orange. ++Remember to chew your food.1191 ++Use healthy fats like olive oil. *See above ++Dietary factors. helping balance metabolism. plant foods and wild game. If so. If you have a food sensitivity. Splenda contains a chlorine molecule that displaces iodine in the thyroid. ++Minimize or eliminate fast food completely. saturated fats founds in fatty meats and dairy. digestive health and decreasing inflammation. fast foods). try to buy organic when possible. artificial ingredients and anything with MSG or monosodium glutamate. like high fructose corn syrup. blood sugar imbalances and even cancer. Saliva begins the process of digestion — it tells your stomach that food is coming.1187 ++When you eat foods. Six to eight 8-ounce glasses of high-quality water per day is the goal.1193 ++Do not microwave food in plastic containers or covered in plastic. 2-3 times daily.1195 ++Drink in moderation. but many of these contain sugar and added chemical ingredients. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. These may have chemical residues. Lack of sleep can cause immune imbalances. Immunity is affected with tobacco smoke. including bisphenol A. Other Life Time Fitness Panels recommended when testing for food sensitivities include: ++Men’s or Women’s Core Health ++Stress and Resilience ++Men’s or Women’s Longevity and Vitality Premium Supportive Supplements Aller DMG 1 tablet. ++Exercise and other physical activity are essential in managing stress. use for 2-3 weeks ++Contains antioxidant nutrients.© Integrative Health Resources. ++Limit drinking out of plastic containers. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. chemical additives. You can mix the protein powder with a cup of fresh berries.1192 Buy organic foods where possible. easily digestible and low allergenic protein. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. P/238 . do Yoga or Tai Chi. ++Avoid using personal care items such as face creams. These contaminants can lower your immunity and cause digestive imbalances. and toiletries that contain chemical ingredients like phthalates. grape seed extract and polyphenols.1194 ++Stop smoking. including quercetin. or other fruit in a blender with rice milk or quality water. ++The exposure to pesticides. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. At least 30 minutes of exercise daily. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. that can imbalance immunity and metabolism. use for 2 weeks ++Used to support immune and digestive health ++Antiinflammatory1197 ++Contains standardized cat’s claw plus nonstandardized Better health & performance start here. particularly in the evening and night-time hours. ++Also contains DMG (dimethylglycine) which supports immune function1196 Cat’s claw MAX V 1 capsule 2 times daily. vitamin C. 5 days a week is recommended. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. a banana. 2011 ++There are several kinds of protein drinks on the market. shampoos. ++Decrease stress – take a walk. garden. for nutritional support of healthy bones. Evodia and a supportive supplements *Use if pain or inflammation in joints present Life Time Fitness LeanSource™ Weight Loss * Use if BMI 25 or > © Integrative Health Resources. increase energy and help increase thermogenesis to burn fat ‐ all promoting and sustaining weight loss.1199 ++Whey is high in cysteine and branchedchain amino acids (leucine. capsaicinoids from Cayenne pepper. along with the antiinflammatory properties of bromelain.1202 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. Life Time Fitness Joint Maintenance Formula 2 tablets. L-glutamine and a proprietary fruit and vegetable complex blend. lipase. ++Helps support digestive function1198.1203 P/239 . ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. reduce cravings.4 scoops (approx. 2011 Life Time Fitness FastFuel Complete 1201. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. Better health & performance start here. 2 times daily ++Contains glucosamine and chondroitin sulfate with the protective ability of calcium. joints and connective tissue. change to l-glutamine. 1-4 capsules (500mg – 2 grams) daily in divided doses. protease). help the body adapt to stress. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. balance neurochemistry.1200 4 capliques daily. isoleucine. and valine). MSM (methylsulfonylmethane) and hyaluronic acid. SunfiberTM medium chain triglycerides. ++LeanSource™ contains a thermogenic blend of green tea. conjugated linoleic acid (CLA). ++If gas or bloating occurs. a proprietary digestive enzyme blend (consisting of amylase. isoleucine.1205.1209 ++Provides 22gm protein per 2 scoops (30gm) Moducare 1-2 capsules 2 times daily ++Moducare™ is a proprietary extract of plant sterols and sterolins that helps balance the immune system and decreases autoimmune reactions. such as those taking warfarin (Coumadin) or aspirin. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism.1206 ++Fish oil may increase bleeding in sensitive individuals.1207 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). although clinical studies have not reported this interaction. Moducare™ also helps balance thyroid function. 2011 Life Time Fitness Omega-3 Fish Oil P/240 . 1210 Multi-Probiotic 4000 1 capsule.1204 ++Helps support heart and blood vessel health and immunity. and valine). mix and drink daily ++Easily digestible.1-2 capsules. high-quality protein source1208 ++Whey is high in cysteine and branchedchain amino acids (leucine. 1-3 times daily ++Supports gastrointestinal health and immunity1211 ++Supports vitamin B and K metabolism1212 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels1213 Better health & performance start here. © Integrative Health Resources. as well as vitamin C. minerals. ++Relora Plex also contains B-vitamins. 1 hour before bedtime ++Improves sleep/wake cycles ++Melatonin decreased with increased cortisol levels1216 1-2 capsules 2 times daily. Relora may cause drowsiness or sedation in sensitive individuals. ++Helps support digestive function and detoxification processes * Use if chronic stress is present Sleep Solve 24/7 * Use if ability to fall or stay asleep is a problem Ultra-D Tox Better health & performance start here.2 capsules. 1 capsule daily. 2011 Relora Plex P/241 . © Integrative Health Resources. which can both help balance DHT and testosterone1215 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). 1-2 times daily ++Used for stress reduction ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. and probiotics. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels1214 Relora can increase salivary DHEA and decreases salivary morning cortisol levels. Pages 242-247 P/242 Back to TOC . amino acid and fatty acid metabolism. Iron binds the oxygen and then transports it to the tissues and releases it wherever oxygen is needed. liver and cancer. Think of oxidative stress like rusting – it occurs naturally as a normal by-product of metabolism. free radicals are highly unstable and highly reactive molecules (usually oxygen molecules gone haywire) in the body. Iron exists in various forms in the body: in functional forms (in hemoglobin and in enzymes) and in transport and storage forms (ferritin. energy production. Iron is also a part of many enzymes that are involved with making new cells. If iron storage is low. Increased oxidative stress is linked to most imbalances in metabolism. Free radicals are formed as a result of the normal energy production that goes on in all the cells of our body.1220 Only a small amount of the iron in your body is increased or decreased daily. neurochemistry (brain chemicals). Iron picks up the oxygen in the lungs where the concentration is high. it’s the most dangerous kind of iron because it increases oxidative stress in the body which can lead to tissue and organ damage. sex). These proteins make sure the iron you absorb from foods goes to the right place or is stored for future use. transferrin. A fasting serum iron divided by TIBC shows the percentage of transferrin left to bind up free iron. then excessive free-radical damage can occur. This is called oxidative stress. Bound iron is iron that is attached to one of these proteins. The major function of iron is for oxygen transport by hemoglobin. Bound iron is determined by measuring TIBC (total iron binding capacity).1219. the body will decrease production of transferrin so that less of the iron is taken up and transported around the body. If there is too much iron coming from foods in the digestive tract. immunity and hormone and brain chemical (neurotransmitter) levels. If toxins are not eliminated.1218 Briefly. blood sugar regulation. then the body makes more transferrin to collect more iron from foods and use it more efficiently. a fasting serum iron must also be measured. Free iron is iron that is not bound and because iron creates free radicals. kidney. and hemosiderin). leading to chronic health problems and at the very least accelerated aging. adrenal. including hormonal (thyroid. liver detoxification. The heme portion of hemoglobin contains four atoms of iron. Bound iron is the iron held by a protein such as transferrin or ferritin. leading to imbalances in metabolism. Much of the body’s iron is recycled when old red blood cells (RBCs) are removed from the blood and destroyed.1217 To calculate the percentage of transferrin binding to iron. If free radicals are not quickly neutralized after being produced. Hemoglobin is the oxygencarrying protein in red blood cells. they bounce around in the body and can damage our cell membranes and organs in the body. gastrointestinal. heart and blood vessel. weight gain.IRON Iron plays a role in many biochemical pathways. © Integrative Health Resources. including problems with iron absorption. shortness of breath. Ferritin and iron balance can cause many disorders. headaches. 2011 IRON Reference Values Iron Blood Level (In micrograms per deciliter = mcg/dl) Normal Range (Adult Male) 40 . stop at least 3-4 days before testing What Life Time Fitness Lab Tests Report an Iron range? ++Women’s Sex Hormone Profile (if menstruating) What does a low Iron value mean? Since the major function of iron is for oxygen transport by hemoglobin. This determines how much iron is being carried in the blood.1221 Thyroid hormone. transport and storage (called hemochromatosis) as well as in atherosclerosis. This can result in fatigue. Parkinson’s disease. A well-balanced diet contains sufficient iron to meet body requirements. low iron levels can result in anemia. and restless leg syndrome.155 mcg/dL Normal Range (Adult Female) 35 – 155 mcg/dL Why is an Iron level needed? An iron blood test is used to determine the level of iron in your body. dizziness and other symptoms. Along with the iron blood test. or the inability of hemoglobin to carry oxygen to the tissues. but imbalances. pregnancy. P/243 . including menstruation. Alzheimer disease. a total ironbinding capacity (TIBC) level is used.1222 ** If you take iron or vitamins containing iron. insulin resistance and thyroid hormone imbalances can lead to low levels of iron available for use by the body. Some symptoms of low iron in the body: ++Anemia ++Labored breathing after exertion ++Spooning of fingernails and brittle nails ++Greater susceptibility to infections ++Fatigue and weakness ++Dizziness ++Headaches ++Irritability ++Loss of libido or sex drive ++Pale skin ++Sore mouth corners ++Burning sensation of the tongue ++Urge to eat mud or chalk (geophagy) Better health & performance start here. insulin and insulin growth factor-1 are involved in the control of ferritin. ++There are several kinds of protein drinks on the market. Iron deficiency anemia is a condition where red blood cells contain less hemoglobin and consequently carry less oxygen. Certain cancers. ++Avoid animal protein that has been raised with hormones whenever possible. can lead to low iron levels. Advil). this will lead to less energy and also decrease the amount of acid in your stomach. including Levaquin and Cipro ++Tetracyclines What are steps you can take for a low Iron value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. which slows down the conversion of T4 to T3 (the active thyroid hormone). Individuals at risk include infants. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. leading to problems absorbing nutrients from foods including iron. and free of antibiotics. famotidine. Chicken should also be cage free. flours. Better health & performance start here. adolescent girls. and bread with iron has contributed significantly to daily dietary iron consumption. About 80% of the iron in the body is in the blood. and ranitidine ++Indomethacin ++Levothyroxine ++Quinolone antibiotics. a banana (limit this due to high glycemic index). and vegetarians. Other good sources of iron-rich foods include organ meats. Eating an unhealthy diet. high in refined carbohydrates and sugars. such as colon cancer. nuts. Aleve).1226 Low iron levels also decrease deiodinase activity. or other fruit in a blender with rice milk or quality water. pregnancy or a diet poor in iron can lead to low iron levels. and poultry. naproxsen (Naprosyn. Fortification of cereals. Dried beans and vegetables are the best plant sources. You can mix the protein powder with a cup of fresh berries. including anti-inflammatory drugs like ibuprofen (Motrin. pregnant women. Menstruating women require approximately twice as much iron intake as men to replace their monthly losses. including meats and seafood. P/244 .1227 Drugs that can cause a low iron level include: ++Aspirin and salicylates ++Cholestyramine ++Colestipol ++H-2 receptor antagonists including cimetidine. so low thyroid and acid leads to low iron levels. so iron loss is greatest whenever blood is lost.© Integrative Health Resources. but many of these contain sugar and added chemical ingredients.1223 If you have low thyroid hormone levels. nizatidine. people with bleeding ulcers. General Dietary and Lifestyle Recommendations ++Increase your consumption of animal proteins. Menstrual bleeding is the most common cause of iron deficiency. and whole grain breads and cereals. easily digestible protein. 2011 A loss of blood (including menstruation in women or gastric ulcers). Overuse of drugs that can lead to ulcers can also cause low iron levels. menstruating women.1224 Iron needs acid to be absorbed from the foods we eat. Liver is by far the richest iron-containing food.1225 Low thyroid levels can also lead to heavier periods in women. fish. which can lower iron levels. followed by dried fruits. indomethacin (Indocin) and others. full of high fructose corn syrup and chemical additives can also lead to thyroid imbalances. Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. and whole grain breads and cereals. Tagamet and Pepcid) that lower the stomach acid. although watch your carbohydrate intake ++Decrease using antacids and OTC medications for ulcers (like Zantac. aerobics. including broccoli. ++Stop smoking. 1-3 times daily ++Supports gastrointestinal health1234 ++Supports vitamin B and K metabolism1235 ++Helps improve absorption of nutrients from foods Better health & performance start here. lipase. a proprietary digestive enzyme blend (consisting of amylase. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. Other vegetable sources of iron include beans and peas. Fortification of juices.1233 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. followed by dried fruits (watch sugar content). 2011 ++Eat green leafy vegetables. protease). high-quality protein source1232 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). nuts.© Integrative Health Resources. and bread with iron has contributed significantly to daily dietary iron consumption. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. yoga and dancing are also good activities to help decrease stress and have less impact on the body. Citrus fruits contain ascorbate and citrate and teas/coffee contains tannins. mix and drink daily ++Easily digestible. ++Decrease citrus fruits and tea/coffee because they contain chemicals that can bind to iron and decrease it’s absorption. Athletes can be more susceptible to iron loss. Lower acid production will lead to low iron levels. L-glutamine and a proprietary fruit and vegetable complex blend. ++Exercise in moderation.1228 ++Dried beans are also a good source of iron. 1-4 capsules (500mg – 2 grams) daily in divided doses. change to l-glutamine. Iron in vegetables is not as quickly or readily absorbed as iron from animal sources. Swimming. P/245 . both reported to lower iron levels. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. cereals. kale and spinach.1231 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. SunfiberTM medium chain triglycerides. on a regular basis. but it is still valuable.1230 ++If gas or bloating occurs. flours. ++Helps support digestive function1229. 1240 What are steps you can take for a high Iron level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. Use Life Time Fitness Men and Women’s AM/PM Multivit/mineral to make sure you are getting the right nutrients. General Dietary and Lifestyle Recommendations ++Do not take iron supplements. artificial sweeteners. 1239. increase protein from beans. ++Thyro-Mend™ helps maintain proper iodine levels necessary for an increase in thyroid hormone production. Fatty acid balance improves immunity. ++Increase omega-3 fatty acids in foods. especially if you are a man. 2011 Thyro Mend What does a high Iron value mean? High levels of iron (called iron overload or hemochromatosis) is associated with an increase in oxidative stress which increases the risk for cancer (including prostate and breast). Also avoid iron-fortified foods such as juices. ++Several foods contain high amounts of iron. refined sugar and carbohydrates. heart problems. baked goods. Make sure your multivitmain/mineral supplement DOES NOT contain iron. cruciferous vegetables (like cabbage.1241 Inappropriate dietary fat intake. Omega-3 fatty acids are found in fish. saturated fats founds in fatty meats and dairy. garlic. ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome. and other illnesses such as endocrine problems. wieners. like high fructose corn syrup.1 capsule.1237. and pork. including asparagus. You may want to avoid vitamin and mineral supplements that contain iron. dyes and chemical additives. fried foods. autoimmunity. fast foods). insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. preserved foods (like lunchmeats. ++Use with caution in men © Integrative Health Resources. P/246 . bone and joint problems. 2 times daily with food ++Thyro-Mend™ is a proprietary combination of iodine from seaweeds and synergistic herbs that support thyroid function. broccoli). walnuts. ++Stay away from inflammatory foods. ++Decrease protein intake from meat. insulin resistance and type 2 diabetes and liver problems. liver. plant foods and wild game. some breakfast cereals. onions Better health & performance start here. excessive intake of soft drinks (due to high fructose corn syrup).1238.1236 Time Release Iron 2 tablets daily with meals ++Specially designed to provide 54 mg of carbonyl iron (Ferronyl®) per serving for a 6-to 8-hour period. processed.1242 ++Increase foods that help with detoxification of the liver and kidneys. especially if you are a man. which are well documented to have anti-inflammatory effects in the body. and especially avoid beef. 1145 Better health & performance start here.750mg. a minimum of 2 liters of filtered water daily is recommended ++Substitute green tea for your morning coffee and increase your citrus fruit consumption. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. artichoke and curcumin ++Helps improve liver detoxification processes and provide antioxidant support for the liver. 2011 ++Increase water intake – stay hydrated.© Integrative Health Resources.A. P/247 . 2 times daily ++Contains liver supportive herbs. 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver1249 T.P. Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant1243 ++Helps improve energy production and regulate blood glucose levels1244 Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance1245 ++Helps support serotonin levels 1246 L-glutamine 1-4 capsules (500mg-2 grams) daily in divided doses ++Supports digestive tract tissue and immune function1247 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. picrorhiza.1248 N-acetyl cysteine (NAC) 500 . Both contain chemicals that can decrease iron absorption and lower its level. including milk thistle.S 1 capsule. but in varying amounts.LIPID PANEL (INCLUDING VAP) Lipids are waxy. inflammation and exposure to environmental toxins are all critical for the heart and blood vessels. and it is the substance from which vitamin D is made. fatty substances produced by your liver that includes cholesterol and triglycerides. and a protective nerve covering called myelin. HDL contains the highest amount of protein. as well as balancing hormones and the digestive system. decreasing stress. VLDL contains the highest amount of triglyceride. Pages 248-257 P/248 Back to TOC . Verylow-density lipoprotein (VLDL). high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol. Cholesterol is also a component of bile. weight. LDL contains the highest amount of cholesterol. Our cell membranes. Cholesterol is the building block substance used to make hormones. blood sugar and insulin levels. proteins and triglycerides. including sex hormones like testosterone and estrogen and the stress hormone (cortisol). are both made from cholesterol. an important aid to fat digestion. Cholesterol is often discussed along with triglycerides(the chemical name for fats) as they exist in foods and in the body. Each type contains a mixture of cholesterol. Maintaining healthy cholesterol and triglycerides. There are 3 major components of cholesterol. 129 mg/dL Borderline high 130 . FASTING Reference Values Lipid Panel Blood Lipid Levels (in milligrams per deciliter = mg/dL) Total cholesterol (Adults): Optimal < 200 mg/dL Borderline high 200 . P/249 .189 mg/dL Very high > 190 mg/dL VLDL cholesterol (Adults): Optimal 5 .© Integrative Health Resources.239 mg/dL High > 240 mg/dL HDL cholesterol (Adults): Low < 40 mg/dL Optimal > 40 mg/dL LDL cholesterol (Adults): Optimal `< 100 mg/dL (< 70 if high risk*) Near optimal 100 .40 mg/dL Fasting triglycerides (Adults): Optimal < 150 mg/dL Borderline high 150 – 199 mg/dL High 200 – 499 mg/dL Very high > 500 mg/dL Better health & performance start here.159 mg/dL High 160 . 2011 INSULIN. blood vessel damage. high blood pressure. increased weight (“belly” fat) and increased BMI (body mass index – measures your fat %). atherosclerosis or heart attack. atherosclerosis. LDL-R(Real). MeS is a cluster of health conditions. LDL subclass pattern (pattern A. VLDL. total LDL cholesterol. apoB100.1252 The VAP®.© Integrative Health Resources. < 109 mg/dL LDL-R (real) < 100 mg/dL Lp(a) < 10 mg/dL IDL cholesterol < 20 mg/dL Remnant Lipoprotein (IDL + VLDL3) < 30 mg/dL HDL-2 (more protective) > 10 mg/dL HDL-3 (less protective) > 30 mg/dL VLDL-3 (higher risk of metabolic disorders) < 10 mg/dL LDL Patterns (the presence of and amount in mg/dL) LDL1 Pattern A (lower risk of metabolic disorders) LDL2 Pattern A (lower risk of metabolic disorders) LDL3 Pattern B (higher risk of metabolic disorders) LDL4 Pattern B (higher risk of metabolic disorders) LDL Density Pattern (A. quantitative measurement of total HDL cholesterol. Additional lipoprotein information can be helpful in selecting the most appropriate therapy. P/250 . lipid and metabolic syndrome assessment. diabetes. or vertical auto profile test. including choice of drugs and the intensity of risk-reduction therapy. directly measures cholesterol components. LDL cholesterol. stroke. Lp(a) cholesterol. The VAP test includes: HDL subfraction cholesterol (HDL2 and HDL3). If you are over 50. Why is a Lipid Panel needed? A lipid panel is a group of blood tests that can measure the amount of cholesterol and triglycerides in your blood. angina (“chest pain”). increased cholesterol. and lipoprotein subclasses not included in the conventional Lipid panel. VLDL subfraction cholesterol (VLDL 1+2 and VLDL3). stroke and heart attack. LDL. like high blood pressure.1251 A lipid panel also is part of testing for the risk of metabolic syndrome (MeS). in the United States alone more than 70 million people have some form of heart problems. 2011 VAP Panel Blood Lipid Analysis (in milligrams per deciliter = mg/dL) Includes above values plus: Non HDL cholesterol (LDL + VLDL) < 160 mg/dL ApoB100 calc. B. total cholesterol. Better health & performance start here. including increased inflammation. A/B). A lipid panel can help determine if you are at risk for heart problems. insulin resistance and blood sugar regulation problems. B or A/B) * High risks are those with heart problems. and triglycerides (indirect measurement). According the American Heart Association. you have a better than 1 in 3 chance of developing MeS. total VLDL cholesterol. which can include high blood pressure. HDL. including total cholesterol. kidney/liver problems. dense LDL present in roughly equal amounts (an intermediate pattern). Pattern A/B.1259 Oxidized LDL can lead to a decrease in collagen production and an increase collagen destruction. high blood pressure.1258 Oxidized LDL has been associated with erectile dysfunction. the legs. All of these factors can lead to atherosclerosis.  Apolipoprotein B helps provide shape and structure to LDL and VLDL. as well as additional information useful for further CHD risk assessment evaluation and identifies lipid-associated risk for the Metabolic Syndrome.** You should be on a stable diet for 2-3 weeks prior to blood collection. prepackaged). high fructose corn syrup (found in soft drinks and condiments like ketchup). saturated fats (animal fats). memory disorders and development of the Metabolic Syndrome. which is an essential protein that makes up LDL and VLDL cholesterol.” increased amounts of LDL cholesterol are oxidized. highly processed foods (fast foods). and a new marker examined by physicians.1257 LDL particle size is analyzed with the VAP test. buoyant LDL and small. 2011 The VAP gives you information about your cholesterol similar to the conventional lipid panel. The Vap test includes Lp(a) or lipoprotein A. Small. 1255 Free radicals (which are usually oxygen molecules gone haywire) that cause the damage to LDL are formed as a result of chronic stress. Pattern B. drugs or exposure to environmental toxins. predominately small. P/251 . dense LDL (considered a highrisk subclass). heavy metals. including a diet high in refined sugars.1260 The VAP test takes the LDL particles and separates them out according to size and density. The VAP also measures apo B-100.1254 There are both “good” and “bad” forms of cholesterol – LDL and HDL. However. and diets deficient in fresh vegetables. foods loaded with preservatives (boxed foods. Lp(a) is a genetic variation of LDL found in the blood. predominately large. meaning they are broken down into a form your body can’t use. large. increases in blood clots . including cigarette smoke.1253 Those with a total cholesterol level of 240 mg/dL or more generally have twice the risk of heart problems as people whose cholesterol level is desirable (< 200 mg/dL). buoyant LDL (considered lower risk). you should also fast (no food or drink except water) for 12-14 hours before collection of the blood specimen. the brain and the heart. 1256 They can also be caused by poor dietary choices. less dense LDL particles. or chemicals in food. which increases our aging processes like skin wrinkling and also brittle blood vessels which can rupture in the eyes. Each LDL particle is classified into one of three patterns as follows: Pattern A. high carbohydrates. and helps transport particles like cholesterol and triglycerides as part of the LDL or VLDL compound. for developing atherosclerosis Better health & performance start here. densed LDL particles easily oxidized and are thought of as being a greater risk factor for develping atherosclerosis (hardening of the arteries) as compared to larger. What Life Time Fitness Lab Tests Report a Lipid Panel? ++Cardio Metabolic Risk Profile ++Cardio Metabolic Risk Premium Profile (VAP panel) ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile (VAP panel) ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile (VAP panel) What do Lipid Panel Values mean? A number of studies on the benefits of reducing lipid levels for those without heart problems have reported a 31% reduction in the risk of death due to heart problems and a 22% reduction in all causes of death. a condition in which plaque builds up on the insides of your arteries. under “oxidative stress. A high level of Lp(a) is an important risk factor. © Integrative Health Resources. and cells and hormones need cholesterol in order to function appropriately. LDL cholesterol is the major cholesterol carrier in the blood. and processed foods. In the VAP panel. and is a blood fat that can be used for energy or stored as fat. like on the hips or thighs. and high levels of oxidized LDL cholesterol. Insulin resistance triggers the accumulation of visceral (belly) fat. food allergies. Some of these factors include: Diet – Foods high in sugar and refined carbohydrates.1275 The chronic inflammation associated with dysbiosis can increase oxidative stress and lead to lipid imbalances and other problems associated with metabolic syndrome. the HDL is broken into subfractions.1264 VLDL contains the highest amount of triglycerides. bacteria. and a wide array of drug therapies result in the loss of the flora balance and will lead to the expression of uncontrolled inflammation – called dysbiosis. including HDL2 and HDL3. and those that lack any form of exercise. This increase in sugar can enhance the glycation (when sugar binds to cholesterol or protein to form a product with oxidative properties) and increase the inflammatory properties of oxidized LDL cholesterol. VLDL particles vary according to size and density. anabolic steroids and male sex hormones (testosterone) also lower HDL cholesterol levels. for instance.elevated levels are associated with an increased risk of coronary artery disease and also with insulin resistance. IDL is a VLDL remnant particle. VLDL cholesterol is considered a type of “bad” cholesterol . remnant VLDL particles (VLDL3) being a stronger predictor of heart disease and Metabolic Syndrom risk than the large.1267 The VAP test separates out VLDL particles and measures the amount of the subfractions VLDL3-C and VLDL1+2-C. A VAP test also includes intermediate-density lipoprotein (IDL). Insulin resistance and type 2 diabetes are also reported to be associated with high triglyceride and low HDL-cholesterol levels. like white breads and pastas. creating complex and sometimes harmful conditions to the vascular system. heart and brain.1272.1271. beyond elevated cholesterol alone. can lead to a whole host of problems that go on to contribute to impaired immunity. through environmental stressors (such as heavy metals and chemical preservatives). but also acts as a barrier that protects us against potentially damaging foods. inflammation. P/252 . Increased belly fat is associated with more health problems than fat deposited in other areas of the body. while female sex hormones (estradiol) raise HDL cholesterol levels. : The larger and more buoyant HDL2 subfraction is associated with protecting against heart disease that the small. especially if that intake goes on to cause insulin resistance. Cholesterol is influenced by important aspects of an individual’s health. with small. © Integrative Health Resources.1269 Diabetes.1263 HDL helps decrease damage to LDL cholesterol. IDL has been linked to having a high risk for atherosclerosis.1276 Better health & performance start here.1273 Intestinal Balance – We coexist in mutually beneficial relationship with a complex array of bacterial flora that reside in the intestines. poor dietary habits. Impairment of the normal intestinal barrier. 2011 (hardening of the arteries) early. Blood Sugar Regulation Problems – Type 2 diabetes is reported to increase the manufacture of cholesterol in the body.1268 This happens because insulin resistance and inflammation develops from eating these kinds of foods.1262 Progesterone. meaning it is generated during the breakdown of VLDL.1261 How an increased Lp(a) contributes to heart disease isn’t clear.1270 This is in agreement with findings that obese individuals and those with type 2 diabetes actually make more cholesterol than those who are not obese. elevates glucose (sugar) levels in the blood.1266 One of the primary factors increasing triglycerides and therefore VLDL is increased intake of sugars.1274 The healthy intestine not only allows absorption of nutrients from our foods.1265 It is important to keep triglycerides as low as possible in the blood because elevated levels of triglycerides and high VLDL levels are associated with an increased risk of coronary artery disease. dense HDL3. buoyant VLDL1+2.The “good” form of cholesterol is known as high-density lipoprotein (HDL). The lesions in artery walls contain substances that may interact with Lp(a). like lunchmeats. overweight or obese individuals. chronic stress. Low HDL occur in smokers. obesity (notably increased belly fat). and yeast. this can predispose a person to heart problems. indicating that insulin resistance may be a link between glucose and cholesterol metabolism. leading to the buildup of fatty deposits. If the HDL is low (< 40mg/dL). may increase the risk of atherosclerosis (hardening of the arteries). This leads to an increase in inflammatory signaling. and you should take these vitamins daily. reduce the production and activity of thyroid hormones. and pesticides.1281 Stress hormones raise glucose (blood sugar) and insulin levels.1280 B vitamins are part of Life Time Fitness Men and Women’s AM/PM multivitamin/mineral supplement.1278 High levels of homocysteine may also be a risk factor in developing Alzheimer’s disease. and elevated homocysteine levels in the blood are one of the most serious risk factors for heart disease. men and women make the same sex hormones. and several studies have reported that supplementing with these B vitamins significantly lowers homocysteine levels in the blood. Dietary fiber intake increases serum concentrations of serum hormone binding globulin (SHBG). pesticides. That’s because it’s quickly converted to other harmless amino acids such as methionine and cysteine. and obesity. which includes imbalances in cholesterol levels. which leads to more estrogen being produced (yes. B2 and vitamin B12) are necessary to convert homocysteine into its harmless derivatives.1284 As men age and testosterone declines. researchers found that older women with no obvious signs of low thyroid activity were almost twice as likely to have blockages in their arteries by cholesterol as women without this condition. detergents. kidney disease and cancer. There is evidence that beneficial estrogens (called 2-hydroxyestrones) may prevent plaque formation in the arteries and act as powerful antioxidants to reduce oxidation of LDL cholesterol. Dietary fiber also decreases the conversion of testosterone into estrogens in fat and breast cells. On the other hand. Endocrine (hormonal) disruptors include chemicals found in everyday products such as plastic bottles. Stress – Chronic stress leads to oxidative stress and oxidized LDL. endocrine (hormonal) system. and is a major risk factor in heart disease.1289 Thyroid Imbalances – A slightly under-active thyroid called subclinical hypothyroidism.1290 Better health & performance start here. their body composition takes on more visceral fat (belly fat). food. flame retardants. men with the highest levels of testosterone were most protected against atherosclerosis. erectile dysfunction. it promotes inflammation. Excess homocysteine can sometimes form during the breakdown of dietary proteins. and immune system and increase oxidative stress. and cause imbalances in sex hormones. vitamin B6. chemicals used in manufacturing and found in foods) may disrupt the balances of our nervous system. a protein that binds to estrogen. insulin resistance.1279 Certain B vitamins (folic acid. weight gain. In the Rotterdam Study cited above. beans.© Integrative Health Resources. As estrogen levels increase in men. impair immune balance. they were also twice as likely to have had heart attacks. and may also cause the blood to clot more easily (which can lead to stroke or heart attack). metal food cans. Chronic inflammation due to stress can lead to increased oxidative stress and cholesterol imbalances.1285 These estrogens can be formed by eating a healthy diet high in insoluble dietary fibers such as lignins found in flaxseeds. just in different amounts). which is critical in estrogen metabolism. their ability to dissolve blood clots decreases. which then leads to changes in metabolism and eventually to Metabolic Syndrome and Type 2 diabetes. toys. high blood pressure.1287 This helps to reduce levels of free estrogens and the chance of developing estrogen receptor positive cancers like most breast cancer. Parkinson’s disease. shampoos. paints and sealants. Environmental Factors – Exposure to environmental chemicals (heavy metals.1286 Second. bran. especially oxidized LDL (the “bad” cholesterol).1282 Sex Hormone Imbalances – Studies report that men with the lowest levels testosterone have the highest risk for atherosclerosis. P/253 .1277 Researchers have discovered that too much homocysteine can lead to an increase in oxidized (LDL) cholesterol. cosmetics. and seeds. Balance in estrogens is also of importance in maintaining cholesterol at appropriate levels and heart health. dietary fiber improves the composition of intestinal bacteria. 1288 This increased oxidation in the body can lead to cholesterol problems. increase body weight. 2011 Homocysteine – Homocysteine is an amino acid normally found in the body in small amounts. And. When excessive levels of cortisol (the stress hormone) are produced over long periods of time.1283 It’s also been reported that men with low testosterone levels can increase the prevalence of metabolic syndrome. 2011 Low thyroid hormone levels have been linked to increased oxidized (“bad”) LDL cholesterol and cardiovascular risks.1298 If you’re taking a “statin” drug to lower your cholesterol levels — something millions are doing . and new studies are suggesting that adequate intakes may even help prevent obesity. Studies have found that nitrite or nitrate treated meats such as bacon. A small study found that the effect of 5-day sleep deprivation had a profound negative effect on cholesterol metabolism. especially for heart disease. issued a warning that pregnant women should not eat more than two 6-ounce servings of canned tuna per month since tuna contains high levels of mercury. This fat storage happens because the cells are not being directed to burn them for energy.1292 When thyroid hormones are low. which can lead to weight gain and chronic inflammation. and lunch meats increase the risk of cancer. CoQ10 is also an important antioxidant that decreases damage from free radicals.1295 Taking 3-6mg of melatonin one hour before bedtime can help regulate sleep cycles. Sleep Problems – It is known that restricted sleep. General Dietary and Lifestyle Recommendations ++Make sure to take the Life Time Fitness Men or Women’s AM/PM Multivitamin. which can oxidize LDL cholesterol and initiate plaque formation – all contributing to increases in cardiovascular diseases like stroke and heart attack. chemical preservatives. When thyroid function is too low or too high. ++Dietary factors. The Center of Science and the Public Interest (CSPI). a nutrition advocacy organization in Washington.C.© Integrative Health Resources.1293 A lack of sleep can also affect cholesterol levels. causing an increase in the oxidation of LDL cholesterol and the resulting complications that follow over time. sausage. excessive free radical production takes place. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars)..1303 Avoid eating tuna more than once a month — especially fresh tuna steaks —in addition to other fish particularly high in mercury such as pike. like soft drinks. P/254 . smoked foods. there may be a concern over heavy metal contamination. ++Increase omega-3 fatty acids in foods. condiments (ketsup. contributes to the development of insulin resistance.1294 Other studies have found that sleep apnea (also called obstructive sleep apnea or OSA) increases oxidation. such as processed meats. which is necessary for cells to produce energy from the food. the burning of oxygen and glucose causes free radicals. fruit juice beverages. Thyroid hormones also help regulate insulin and also signal the liver to increase the breakdown of cholesterol. and others. Drug Use – Prescription medications for lowering cholesterol such as the “statin” drugs like simvastatin (Zocor®) and lovastatin (Lipitor®) can deplete coenzyme Q10 (CoQ10) from the body.1304. and food additives.1297 The body naturally produces CoQ10. HFCS is reported to Better health & performance start here. What are steps you can take to improve Lipid values? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. walnuts. such as only 4 or 5 hours nightly. Omega-3 fatty acids are found in cold-water fish like halibut and salmon.1296 CoQ10 is a nutrient that is very important for your body. and cholesterol is broken down normally. more free radicals are produced. BBQ sauce). swordfish. plant foods and wild game.1302 ++If you eat fish such as tuna.1301. causing and increase in triglycerides. carbohydrates and fats become stored as body fat.1291 As part of our normal metabolism.1305 High fructose corn syrup (HFCS) is used to sweeten many foods. and most especially for your heart. which initiates the inflammatory signaling pathways. also lead to high oxidative stress and release of stress hormones (such as cortisol).1299. D.1300 Modifying the diet can help decrease physical and mental stress. When omega-3 fats are consumed in adequate amounts it lowers health risks. ++The diet should limit inflammatory foods. shark.then you should also be taking a CoQ10 supplement to compensate for its depletion (100150mg at bedtime). which are well documented to have anti-inflammatory effects in the body. helping balance metabolism. and walleye. blood sugar levels. ++Avoid heating the oil. if tolerable. You can complement that with a little fruit and some beans and whole grains. especially from red wine. It’s best not to eat after 7 pm. ++Minimize or eliminate fast food completely. so if you drink the night before a Lipid Panel. Tobacco use is reported to increase inflammation. the “good” cholesterol) levels — while decreasing LDL cholesterol (lowdensity lipoprotein. the “bad” cholesterol) levels. ++Moderate alcohol intake. ++Trans-fats should be eliminated from the diet. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. and organic butter. Saliva begins the process of digestion — it tells your stomach that food is coming. ++Lose weight. ++Antioxidant1312 ++Helps improve energy production and regulate blood glucose levels1313 P/255 . weight control. is the first step in healthy digestion. more than likely your triglycerides will be high. important for the heart. most of us should be exercising at least 30 minutes daily. It is best to combine cardio training — some form of exercise that safely increases your heart rate — with weight training — to help build muscle mass — in order to maximize insulin receptor function and glucose control.” and end up injured and unable to exercise at all! Supportive Supplements Alpha lipoic acid 500mg 2 times daily Better health & performance start here. insulin sensitivity. Chewing your food thoroughly. and HDL cholesterol (high-density lipoprotein. ++Magnesium from nuts and seeds to help control blood pressure and reduce blood vessel spasm ++Use healthy fats like olive oil. ++Remember to chew your food. Find a knowledgeable certified trainer or physical therapist to evaluate you if you haven’t exercised in a long time. also lowers cardiovascular disease risk — but don’t drink to excess because that can have very negative effects on your metabolism. but it’s great on salads and sprayed on foods. or opt for the salads with grilled meats now offered in most fast food restaurants.© Integrative Health Resources.1306 The probiotic “friendly” intestinal bacteria also synthesize B vitamins and folic acid.1309 ++Exercise also decreases your risk of developing heart disease. grapeseed oil. 3-5 days a week.1307 Alcohol can also raise your triglycerides substantially. but in most people these foods should be limited to 1 to 2 servings a day. Trans-fats are supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. If you are overweight or obese based on your BMI (body mass index).1310. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of oxidative stress than those that get regular sleep. It is better to find out what your weak spots are than to just jump in like a “weekend warrior. Regular exercise helps balance metabolism and improves cardio-respiratory endurance. rather than bolting it.1308 ++Quit smoking or tobacco use.1311 At a minimum. nuts and seeds. 2011 increase inflammation in the intestinal tract and lead to problems such imbalances in the probiotic flora in your intestines. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. ++Eat meals at regular times each day. Six to eight 8-ounce glasses of high-quality water per day is the goal. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. such as those taking warfarin (Coumadin) or aspirin.1319 ++If gas or bloating occurs. lipase. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. although clinical studies have not reported this interaction. protects against heart disease and may decrease the risk for certain cancers1316 ++Aged garlic has been reported not to interact with blood-thinning medicines. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. if you take blood-thinning medications. 2011 Choleast P/256 .1322. 1-3 times daily ++Aged garlic is an antioxidant and helps improve the antioxidant glutathione levels in the liver and detoxification of the liver1315 ++Aged garlic also helps with immunity. Life Time Fitness FastFuel Complete 4 scoops (approx. you should be under the supervision of a doctor before taking any supplement. ++Choleast™ helps support cardiovascular function by improving blood lipid levels and replenishing the antioxidant nutrient coenzyme Q10.1314 Kyolic Reserve 1 capsule (600mg). L-glutamine and a proprietary fruit and vegetable complex blend. a proprietary digestive enzyme blend (consisting of amylase. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.1320 Life Time Fitness Omega-3 Fish Oil 1-2 capsules.1323 ++Fish oil may increase bleeding in sensitive individuals. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.1317 However. ++Helps support digestive function1318. 1-4 capsules (500mg – 2 grams) daily in divided doses.1 capsule 3 times daily ++Choleast™ is a combination of red yeast rice and coenzyme Q10.1324 Better health & performance start here. SunfiberTM medium chain triglycerides. © Integrative Health Resources. protease). such as aspirin or warfarin (Coumadin). change to l-glutamine.1321 ++Helps support heart and blood vessel health. ++LeanSource™ contains a thermogenic blend of green tea. P/257 . 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. 2011 Multi-Probiotic 4000 1327. conjugated linoleic acid (CLA).1328 Better health & performance start here. 1-3 times daily ++Supports gastrointestinal health1325 ++Supports vitamin B and K metabolism1326 ++Helps improve absorption of nutrients from foods Life Time Fitness LeanSource™ Weight Loss 4 capliques daily. capsaicinoids from Cayenne pepper. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. Evodia and a supportive supplements * Use if BMI 25 or > © Integrative Health Resources. help the body adapt to stress. reduce cravings.1 capsule. balance neurochemistry. or chemicals that increase inflammation. Aspirin blocks thromboxane. They are activated at the first sign of injury to a blood vessel or tissue. which is why aspirin is used in those with the tendency to form blood clots that can lead to heart and blood vessel problems.1329 Platelets mediate inflammation. to form a blood clot. Approximately 2% of serotonin is stored in platelets. as increased (thrombocytosis) or as defective platelets. allowing them to be pushed by blood flow into the blood vessel wall.PLATELET COUNT Platelets. Platelets are part of the clotting (blood coagulation) system of the body. Platelets are the smallest blood cell and the lightest. Platelets carry certain compounds in the blood stream. Pages 258-265 P/258 Back to TOC . Platelets are “sticky” and can clump together. also called thrombocytes. or aggregate. one of the steps required for platelets to stick together. by secreting cytokines. including serotonin (the “calming” brain chemical). which can stop the flow of blood in a damaged area. One of the most common causes of platelet disorders is the use of aspirin. are formed from cells in the bone marrow called megakaryocytes. melatonin and niacin. the amino acid that helps make serotonin. Platelets also carry L-tryptophan. Platelet defects can be considered either as a decreased number of platelets (thrombocytopenia). including ibuprofen (Advil.000 platelets/uL. with levels highest at midday. like stomach ulcers ++Anemia ++Chronic infections (can lead to bone marrow problems) ++Autoimmune disorders like lupus. including leukemia (leads to bone marrow problems) ++Pregnancy ++Blood transfusion ++Incorrect blood collection by the laboratory can cause platelets to clump and falsely appear to be low in number. The test assesses the number of platelets in your body.0 – 415. Motrin). What Life Time Fitness Lab Tests Report Platelet Count ranges? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low Platelet Count mean? A low level of platelets is also called thrombocytopenia. mercury) ++Heavy alcohol consumption ++Cancer. Internal bleeding can occur when a platelet count falls below 10. 2011 PLATELET COUNT Reference Values Platelet Count Normal Range (Adult) 140. including vitamin B12 and folate ++Immune imbalances ++Environmental toxins like heavy metals (lead. including Willebrand’s disease (leads to less “sticky” platelets) ++Some medications. including • Acetaminophen (Tylenol) • Aspirin • NSAIDs (non-steroidal anti-inflammatory drugs). P/259 . A low platelet count can be caused by: ++Long-term bleeding problems. A platelet count can help determine if you have blood clotting problems a bleeding disorder or a bone marrow problem.0 10E3/uL Why is a Platelet Count needed? Measuring Platelets is part of your comprehensive metabolic panel (CMP).© Integrative Health Resources. indomethacin (Indocin) • Quinidine Better health & performance start here. rheumatoid arthritis or idiopathic thrombocytopenia purpura (ITP) ++Kidney problems ++Spleen problems (leads to accumulation of platelets in the spleen and decreases platelets in the blood) ++Nutrient deficiencies. Platelet counts can vary throughout the day. naproxen (Naprosyn. Aleve). ++Genetic disorders. valproic acid (Depakene. omeprazole (Prilosec). rebeprazole (Aciphex). penicillins and sulfa drugs (sulfamethoxazole/trimethoprim or Bactrim) • H2 blockers. P/260 . nose ++Blood in urine or stools ++Unusually heavy menstruation (menorrhagia) ++Excess bleeding during surgery or dental procedures ++ Many over-the-counter (OTC) and prescription drugs contain aspirin and should only be used under the supervision of a doctor if you have low platelet numbers. the “purple” pill) • Ticlodipine (Ticlid) • Warfarin (Coumadin) • Clopidogrel (Plavix) • Cyclosporine (Sandimmune) • Diazepam (valium) • Nitroglycerine (Nitrostat) • Chemotherapy Symptoms of a low platelet count include: ++Easy bruising ++Bleeding into the skin that appears as a rash of pinpoint-sized reddish-purple spots (petechiae). Depakote) • Thiazide diuretics (including hydrochlorothiazide) • Digoxin (Lanoxin) • Sulfonylurea antidiabetic drugs. gums. usually on the lower legs ++Increased and prolonged bleeding from cuts. pantoprazole (Protonix) and esomeprazole (Nexium. General Dietary and Lifestyle Recommendations ++Decrease foods high in vitamin K that could lead to an increase in bleeding if platelets are low. lansoprazole (Prevacid). including cimetidine (Tagamet). including phenytoin (Dilantin). carbamazepine (Tegretol). cephalosporins (cephalexin or Keflex). including chlorpropamide (Diabenese) and glipizide (Glucotrol) and glyburide (Diabeta. Aspirin-containing drugs include: ++Alka Seltzer ++Anacin ++ASA ++Bufferin ++Ecotrin ++Excedrin ++Fiorinal ++Percodan What are steps you can take for a low Platelet Count? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. 2011 • Anticonvulsants drugs. ranitidine (Zantac) and famotidine (Pepcid) • PPI (proton pump inhibitors) including nizatidine (Axid). Micronase) • Antibiotics.  The major Better health & performance start here.© Integrative Health Resources. including vancomycin. Therefore. Liver is by far the richest iron-containing food. buy organic and all natural meat. and eggs. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such imbalances in the probiotic flora in your intestines. Other good sources of iron-rich foods include organ meats.1332. BBQ sauce). collards. Foods low in vitamin K include roots. chemical preservatives. fruit juice beverages. and bananas. and lunch meats increase the risk of cancer. packaged meats. and poultry. nuts. Get the rest of protein from a variety of sources like beans. peanuts. Fortification of cereals. animal protein products are the source of this nutrient.1330. brewer’s yeast. beef. You can complement that with a little fruit and some beans and whole grains. potatoes. and cheese. bulbs. tubers. broccoli. Red meat should always be organic grass-fed when eaten and free of hormones and antibiotics. ++Increase vitamin B6 (pyridoxine) containing foods. cauliflower. skinless poultry. but in most people these foods should be limited to 1 to 2 servings a day. deli meats unless the meat does not have chemical additives. Organ meats are the best source of vitamin B12. but watch your carbohydrate intake. © Integrative Health Resources. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). Limit your breads though. turkey. fish. ++The diet should limit inflammatory foods. and turnip greens are the highest. physical and mental stress. grapeseed oil.Better health & performance start here. and bread with iron has contributed significantly to daily dietary iron consumption. ++The probiotic “friendly” intestinal bacteria also synthesize B vitamins and folic acid. Do not buy processed meats. wheat germ. followed by dried fruits. ++Increase vitamin B12 containing foods. condiments (ketsup. organ meats (especially liver). ++Dietary factors. and nonfat or low-fat or nonfat dairy products.1334 ++Minimize or eliminate fast food completely. eggs. Cereals. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that reduce inflammation. all helping to balance metabolism. The best sources of pyridoxine are brewer’s yeast. Vitamin B12 is produced by microbial synthesis in the digestive tract of animals. including dark green leafy vegetables. and whole grain breads and cereals. ++Make sure to take a Life Time Fitness Men and Women’s AM/PM Multivitamin/mineral to make sure you are getting the right nutrients. vegetables — kale. grains and other milled products are also low in vitamin K. some fruits and fruit juices. lead to chronic oxidative stress and inflammation. Other good sources are beets. cabbage. If you are eating meat. Studies have found that nitrite or nitrate treated meats such as bacon. followed by clams. wheat germ. such as processed meats. spinach. chicken. ++Increase your consumption of animal proteins. 2011 source of Vitamin K is green. kidney and lima beans. sausage. oysters. ++Avoid animal protein that has been raised with hormones whenever possible. asparagus. flours. Folic acid occurs in a wide variety of foods.1331 Modifying the diet can help decrease inflammation. as high carbohydrate diets can lead to insulin resistance. smoked foods.1333 High fructose corn syrup (HFCS) is used to sweeten many foods. hormonal imbalances and weight gain. chicken. ++Use healthy fats like olive oil. P/261 . Brussels sprouts. and organic butter. like soft drinks. nuts and seeds. but it’s great on salads and sprayed on foods. orange juice. including meats and seafood. ++Avoid heating the oil. leafy. or opt for the salads with grilled meats now offered in most fast food restaurants. and food additives. Dried beans and vegetables are the best plant sources. buffalo/bison. and free of antibiotics. and others. and seafood. ++Increase folic acid containing foods. fish. Chickens should also be cage free. cantaloupe. Choose lean meats from quality sources. liver. legumes. and whole grain cereals and breads. milk. Both contain chemicals that can decrease iron absorption and lower its level. Fortification of juices. broccoli).1338 ++Do not take over-the-counter (OTC) pain relievers that contain aspirin. ++Exercise in moderation. These contaminants can lower your immunity and can alter platelets. Supportive Supplements 5-HTP Plus 1-2 capsules daily. together with pyridoxal-5-phosphate and 50 mg of a proprietary blend of the neurotransmitters L-tyrosine and Lglutamine. both reported to lower iron levels. and bread with iron has contributed significantly to daily dietary iron consumption. There are several kinds of protein drinks on the market. 2011 ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. that can imbalance immunity and metabolism. although watch your carbohydrate intake ++Decrease using antacids and OTC medications for ulcers (like Zantac. flours. cereals. Exercise can help increase the body’s clotting mechanisms. Tagamet and Pepcid) that lower the stomach acid. Lower acid production can lead to low iron levels and lower vitamin B12 and folate. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. onions ++Decrease citrus fruits and tea/coffee because they contain chemicals that can bind to iron and decrease it’s absorption.© Integrative Health Resources. decrease food cravings1339 3 capsules in the morning after breakfast and 3 capsules with dinner. but many of these contain sugar and added chemical ingredients. These may have chemical residues. P/262 . Citrus fruits contain ascorbate and citrate and teas/coffee contains tannins. nuts. chemical additives. cruciferous vegetables (like cabbage. ++Increase foods that help with detoxification of the liver and kidneys. ++Limit drinking out of plastic containers. between meals ++5-HTP Plus™ contains natural L-5hydroxytryptophan (5-HTP). and whole grain breads and cereals. garlic. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality.1335 ++Dried beans are also a good source of iron. including asparagus. followed by dried fruits (watch sugar content). ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.1337 ++Substitute green tea for your morning coffee and increase your citrus fruit consumption.1340 * If cravings are present Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM Better health & performance start here. ibuprofen (Advil) or naproxen (Aleve). easily digestible protein. ++Stop smoking and do not drink alcohol. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. including bisphenol A. ++The exposure to pesticides. ++Increase your protein by using a protein supplement. Decrease acetaminophen intake also if you take Tylenol containing products. ++Helps improve serotonin levels.1336 Buy organic foods where possible. Buy organic foods where possible. spinach. steroids and oral contraceptives What are steps you can take for a high Platelet Count? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations.kale. and turnip greens are the highest. The major source of Vitamin K is green.1342 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule.2 scoops in favorite beverage. ++Use with caution in men *Use if iron levels are low © Integrative Health Resources. mix and drink daily ++Easily digestible. Better health & performance start here.can lead to both low and high platelet counts1345 ++High homocysteine and c-reactive protein (CRP) levels1346 ++Cancer. High platelet counts may have no symptoms. P/263 . collards. 2011 Life Time Fitness Peak Performance Whey Protein Isolate What does a high Platelet Count mean? A high platelet count is also called thrombocytosis. 1-3 times daily ++Supports gastrointestinal health1343 ++Supports vitamin B and K metabolism1344 ++Helps improve absorption of nutrients from foods Time Release Iron 2 tablets daily with meals ++Specially designed to provide 54 mg of carbonyl iron (Ferronyl®) per serving for a 6-to 8-hour period. but can lead to blood clots in the brain and heart if not addressed. vegetables . including bowel cancer ++Drugs like erythropoietin (EPO). General Dietary and Lifestyle Recommendations ++Use Life Time Fitness Men and Women’s AM/PM Multivit/mineral to make sure you are getting the right nutrients. ++Increase foods high in vitamin K. leafy. estrogen. high-quality protein source1341 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). Conditions that can lead to a high platelet count include: ++Living in high altitudes ++Strenuous exercise ++Spleen disorders ++Post-partum ++Bone marrow abnormalities – can lead to both low and high platelet counts ++Blood loss – can lead to both low and high platelet counts ++Infections – can lead to both low and high platelet counts ++Chronic inflammation – can lead to both low and high platelet counts ++Autoimmune diseases – can lead to both low and high platelet counts ++High red blood cell counts (Polycythemia vera) ++Low iron . Choose lean meats from quality sources. ++Increase omega-3 fatty acids in foods. Vitamin B12 is produced by microbial synthesis in the digestive tract of animals. beef. a minimum of 2 liters of filtered water daily is recommended ++Don’t drink alcohol or smoke. broccoli.1348 ++Stay away from inflammatory foods. Limit your breads though.1347 Fatty acid balance improves immunity. ++Increase your protein by using a protein supplement. onions ++Increase water intake – stay hydrated. and nonfat or low-fat or nonfat dairy products. packaged meats. processed. ++Limit drinking out of plastic containers. and eggs. Buy organic foods where possible. wheat germ. like high fructose corn syrup. © Integrative Health Resources. fried foods.1349 ++Increase foods that help with detoxification of the liver and kidneys. cantaloupe. brewer’s yeast. animal protein products are the source of this nutrient. followed by clams. If you are eating meat. wieners. chemical additives. plant foods and wild game. buffalo/bison. including asparagus. that can imbalance immunity and metabolism. garlic. kidney and lima beans. saturated fats founds in fatty meats and dairy. and lead to increased blood clotting. Brussels sprouts. broccoli). orange juice. baked goods. Organ meats are the best source of vitamin B12. eggs. Do not buy processed meats. ++The exposure to pesticides. walnuts. including platelets. Folic acid occurs in a wide variety of foods. refined sugar and carbohydrates. liver. Omega-3 fatty acids reported to decrease platelet thromboxane production. skinless poultry. deli meats unless the meat does not have chemical additives. but many of these contain sugar and added chemical ingredients. buy organic and all natural meat. ++Exercise in moderation. preserved foods (like lunchmeats. fish. Red meat should always be organic grass-fed when eaten and free of hormones and antibiotics. Get the rest of protein from a variety of sources like beans. and whole grain cereals and breads. milk. as high carbohydrate diets can lead to insulin resistance. There are several kinds of protein drinks on the market. cabbage. and seafood. including bisphenol A. cauliflower. asparagus. Omega-3 fatty acids are found in fish. which are well documented to have anti-inflammatory effects in the body. oysters. easily digestible protein. 2011 ++Increase vitamin B12 containing foods. dyes and chemical additives. turkey. fast foods). Therefore. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. Other good sources are beets. ++Increase folic acid containing foods.Better health & performance start here. chicken. Even moderate exercise can increase pro-clotting factors in the body. chicken. artificial sweeteners. hormonal imbalances and weight gain. and cheese. including dark green leafy vegetables.1350 P/264 . These may have chemical residues. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. cruciferous vegetables (like cabbage. 2011 Supplements P/265 . © Integrative Health Resources. mix and drink daily ++Easily digestible.Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.1353 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000` 1 capsule. 1-3 times daily ++Supports gastrointestinal health1354 ++Supports vitamin B and K metabolism1355 ++Helps improve absorption of nutrients from foods Time Release Iron 2 tablets daily with meals ++Specially designed to provide 54 mg of carbonyl iron (Ferronyl®) per serving for a 6-to 8-hour period. high-quality protein source1352 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). Use with caution in men * If iron levels are low Better health & performance start here.1351 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. POTASSIUM Potassium is one of the body’s three major electrolytes (the other two being sodium and chloride) that are required in fluid balance. which in turn. Potassium is readily absorbed through the intestinal tract. Pages 266-272 P/266 Back to TOC . ++Glucose: Conversion of glucose (sugar) to glycogen (the stored form of sugar in the liver) requires potassium. Low potassium levels are associated with elevated blood pressure. regulates the activity of muscle and nerve cells and the beating of the heart. ++Blood Pressure: In part regulated by potassium. ++Osmotic Pressure and Water Balance: Potassium is one of the electrolytes that control these functions through the activity of the sodium-potassium pump. Potassium in the body is important for: ++Acid/Base Balance: Potassium is one of the main electrolytes that helps control pH levels in body fluids. and excess is excreted in the urine with the kidneys. Potassium and other electrolyte balance is performed with the hormones of the adrenal glands and the anterior pituitary gland. Potassium is the primary electrolyte functioning inside cells throughout the body. ++Electrical Activity: Potassium helps regulate electrical activity. 2011 POTASSIUM Reference Values Blood Potassium (in millimoles per liter = mmol/L) Normal Range (Adult) 3.1356 Symptoms associated with potassium deficiency include: ++Irregular heartbeat (arrhythmia) ++Poor reflexes ++Muscle weakness ++Fatigue ++Dehydration ++Fluid build-up (edema) ++Constipation ++Dizziness ++Mental confusion ++Nervous disorders Better health & performance start here. Low potassium can be caused by: ++Chronic stress can alter potassium levels and create imbalances. A potassium level is important in evaluating heart. adrenal gland.© Integrative Health Resources.2 mmol/L Why is a Potassium blood level needed? A potassium level is tested routinely as part of your complete metabolic panel (CMP). potassium loss. muscle. weakness and fluid build-up (edema). which leads to increased blood pressure. and digestive system balance. ++A diet high in sodium ++Dehydration (lack of fluids) ++Kidney problems ++Drug depletion. can cause pseudohyperaldosteronism.5 – 5. P/267 . called glycyrrhizin. including ++Use of the herb licorice (Glycyrrhiza glabra) – a component of licorice. kidney. What Life Time Fitness Lab Test(s) Report a Potassium range? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low potassium value mean? A low level of potassium is also called hypokalemia. even artificially sweetened ones. valsartan (Diovan). helping balance metabolism. pears. ++Salt substitutes contain potassium. vegetables. irbesartan (Avapro). hydrocortisone ++Levodopa (L-dopa. but they can lead to iodine deficiency. A baked potato with the skin left on is very high in potassium. © Integrative Health Resources. including aspirin ++Bisacodyl ++Colchicine ++Corticosteroids. including hydrochlorothiazize ++Magnesium ++Vitamin C ++ACE inhibitors. contain high levels of phosphoric acid. raisins and artichokes. Potassium-rich foods include fresh fruits and vegetables. ++Increase your intake of fruits. including prednisone. It’s best not to eat after 7 pm. peanuts. meat. and dairy. General Dietary and Lifestyle Recommendations ++Potassium is plentiful in the diet. including furosemide (Lasix) ++Calcium Channel Blockers.1357 ++Dietary factors. fast foods. ++Soft drinks. Make sure the salt substitute has iodine added. A vegetarian diet can lead to potassium deficiency. and olmesartan (Benicar). ++Eat meals at regular times each day. including lisinopril (Zestril. like pre-packaged foods. 2011 Drugs that can lower potassium levels include: What are steps you can take for a low potassium value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. Prinivil). apples — grapefruit are best. smoked and pickled foods. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). Standard rule 3 veggies to every 1 fruit. ++Low-sodium foods are eggplant. garlic. canned meats. Sinemet) ++Loop Diuretics. ++Avoid foods high in sodium. losartan (Cozaar). Proventil) ++Salicylates. benazepril (Lotensin) and enalapril (Vasotec) ++Angiotensin II Receptor Blockers (ARBs). including verapamil (Calan) ++Penicillins ++Sodium Bicarbonate ++Terbutaline (Brethine) ++Thiazide Diuretics. leading to bone loss.1358. Phosphoric acid in the drinks can deplete calcium from the body. telmisartan (Micardis). ++Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness. Better health & performance start here. nuts. onions.1359 Modifying the diet can help decrease physical and mental stress. tomatoes. rather than bolting it.++Albuterol (Ventolin. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). eprosartan (Teveten). including candesartan (Atacand). P/268 . peaches. Saliva begins the process of digestion — it tells your stomach that food is coming. ++Remember to chew your food. mushrooms. lunchmeats and chips. is the first step in healthy digestion. captopril (Capoten). Chewing your food thoroughly. ++Choose fruit that is low in glycemic load like berries. which initiates the inflammatory signaling pathways. 2011 And even if you don’t feel ill. but many of these contain sugar and added chemical ingredients. then 5gm daily ++Promotes protein synthesis and enhances muscle mass ++Important in exercise and fitness performance1363 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. P/269 . Life Time Fitness Creatine 10gm daily in divided doses for 1 week.1362 ++If gas or bloating occurs. You may want to consider adding a protein drink to your diet. change to l-glutamine. You can mix the protein powder with a cup of fresh berries. SunfiberÔ medium chain triglycerides. you have to watch the sugar content and the chemical preservatives and sweeteners in these.1364 Better health & performance start here. L-glutamine and a proprietary fruit and vegetable complex blend. 5 days a week is recommended. suggesting that chronic insomnia is a disorder of sustained excitation of the body’s stress response system. particularly in the evening and night-time hours. However. 1-4 capsules (500mg – 2 grams) daily in divided doses.1360 ++Exercise and other physical activity are essential in managing stress. protease). Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality.© Integrative Health Resources. a banana. as this creates too much demand on your body and your digestive tract. ++Helps support digestive function1361. easily digestible protein. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. your body probably still needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. Six to eight 8-ounce glasses of high-quality water per day is the goal. At least 30 minutes of exercise daily. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. or other fruit in a blender with rice milk or quality water. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. use electrolyte replacement drinks. Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. If you are sweating a lot. ++Avoid overeating. lipase. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. a proprietary digestive enzyme blend (consisting of amylase. ++There are several kinds of protein drinks on the market. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. 1366 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). ++Relora Plex also contains B-vitamins. * If chronic stress is present © Integrative Health Resources. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels1369 Relora can increase salivary DHEA and decreases salivary morning cortisol levels1370 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. In most individuals. The symptoms of hyperkalemia include mental confusion. in which case serum levels rise because the kidneys cannot adequately excrete potassium. 2011 Life Time Fitness Peak Performance Whey Protein Isolate What does a high Potassium value mean? A high potassium level is called hyperkalemia. excess potassium intake is either excreted or stored in the intestines as a reservoir for future use. Imbalanced adrenal glands can also cause hyperkalemia.2 scoops in favorite beverage. However. weakness ++Kidney problems Better health & performance start here. Relora may cause drowsiness or sedation in sensitive individuals. 1-3 times daily ++Supports gastrointestinal health1367 ++Supports vitamin B and K metabolism1368 ++Helps improve absorption of nutrients from foods Relora Plex 2 capsules. labored breathing and deteriorating cardiac activity. numbness of the extremities. potassium toxicity (hyperkalemia) can result from kidney problems. High potassium usually occurs due to a drug interaction. P/270 . 1-2 times daily ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. mix and drink daily ++Easily digestible. high-quality protein source1365 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). Symptoms of high potassium levels include: ++Irregular heartbeat (arrhythmia) ++Nausea ++Fatigue ++Numbness/tingling ++Increase breathing (respiration) ++Muscle aches. There are several kinds of protein drinks on the market. 30 minutes daily at least 3 times a week. P/271 . veal. lemon. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.  Watch labels for sodium monophosphate and other names. artichoke. ++Stop smoking and drinking alcohol.1373 Better health & performance start here. melons. bran cereal and almonds. ++Increase water intake – stay hydrated. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. change to l-glutamine. juices (including tomato. cauliflower) ++Decrease protein intake from meats. protease). strawberries. greens. Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. prunes. blueberries. dairy (milk. cheese. ++Decrease phosphorus-containing food. watermelon. citrus fruits. ++Exercise appropriately. almonds. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. raisins. beans. These contain potassium and can increase your level of potassium. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. broccoli. soy products. L-glutamine and a proprietary fruit and vegetable complex blend. ++You can increase your protein also by using a protein supplement. DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. lipase. yoga and dancing are also good activities to help decrease stress. peanuts). spinach. 2011 What are steps you can take for a high potassium level? General Dietary and Lifestyle Recommendations ++Decrease potassium-containing foods. apricots. ++Foods low in potassium include apples. grapefruit). ++Helps support digestive function1371. a proprietary digestive enzyme blend (consisting of amylase. mushrooms (especially portabella).1372 ++If gas or bloating occurs. many snack foods. nuts (pistachio. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. orange. including asparagus. SunfiberTM medium chain triglycerides. fish (such as salmon and cod) and beef. increase protein from beans. and cruciferous vegetables (cabbage. grapes. turkey. beets. easily digestible protein. a minimum of 2 liters of filtered water daily is recommended. ++Increase foods that help detoxify the kidneys. parsley ++Do not use a salt substitute. Other foods high in phosphorus include beefalo. 1-4 capsules (500mg – 2 grams) daily in divided doses. carrots. yogurt). Swimming. clams. like soft drinks. pumpkin. © Integrative Health Resources. like bananas. but many of these contain sugar and added chemical ingredients. dates. dairy products. processed foods like processed cheeses and meats and fish sticks. 2 scoops in favorite beverage.1375 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. 1-3 times daily ++Supports gastrointestinal health1376 ++Supports vitamin B and K metabolism1377 ++Helps improve absorption of nutrients from foods Better health & performance start here. 2011 Life Time Fitness Peak Performance Whey Protein Isolate P/272 . high-quality protein source1374 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). © Integrative Health Resources. mix and drink daily ++Easily digestible. It also helps to relax the nervous system and improve sleep. If no implantation occurs. while estrogen increases in the first half of a menstrual cycle. because progesterone stimulates bone growth. which is very important in aging women and men. Pages 273-282 P/273 Back to TOC . Progesterone receptors are also found in high concentrations in the brain. the stress hormone. but also to cortisol. it can help to maintain bone health. where it acts to protect nerve cells and supports the myelin sheath that covers neurons. Progesterone helps to prepare the uterus for implantation with a healthy fertilized egg and supports pregnancy in its early stages. progesterone levels drop. In addition.PROGESTERONE Progesterone is a steroid sex hormone made from cholesterol. Progesterone works in conjunction with estrogen as the main sex hormones responsible for the menstrual cycle in women and helps prepare the body for pregnancy. and another cycle begins. Progesterone serves as a precursor not only to DHEA. testosterone and estrogen. Progesterone levels rise during the middle of the cycle. estrogen (estradiol and estrone). What Life Time Fitness Lab Tests Report a Progesterone range? ++Women’s Sex Hormone Profile ++Women’s Sex Hormone Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile What does a low Progesterone value mean? Excessive estrogen and deficient progesterone leads to estrogen dominance in both men and women. P/274 .1379.2 – 1. the ovaries are stimulated to make more progesterone and ease the transition into menopause.7 – 27. By naturally increasing 2-OH estrogens (the “good” estrogens) through diet and natural hormonal replacement (where warranted). ovarian cysts.8 – 48. fibrocystic disease and uterine fibroids in women.8 – 3. Note: If you are taking biotin (vitamin B7) in amounts greater than 5mg daily.3 ng/mL Postmenopausal 0. The relationship between progesterone.8 ng/mL Pregnant (3rd trimester) 58. progesterone levels usually drop faster than estrogen.5 ng/mL Premenopausal Luteal 1.4 ng/mL Women Premenopausal Follicular 0. like breast and ovarian. PCOS or polycystic ovary disease.0 ng/mL Pregnant (1st trimester) 8. increasing after ovulation. DHEA and testosterone is very important in a balanced metabolism. Symptoms of low progesterone include: Better health & performance start here. Progesterone levels in ovulating women change naturally during the monthly cycle. obesity. the development of certain types of cancer. you should stop taking the biotin at least 8 hours before testing. Too much estrogen has been associated with heart disease.2 – 1.0 ng/mL Premenopausal Ovulation 0.4 – 75.1380 For women in peri-menopause (the transition phase).© Integrative Health Resources.1 – 0.1378.8 ng/mL Why is a Progesterone level needed? Progesterone levels are used to help determine sex hormone balance.6 ng/mL Pregnant (2nd trimester) 12.5 – 222. 2011 PROGESTERONE Reference Values Blood progesterone values (Measured in nanograms per milliliter = ng/mL) Men Normal Range 0. like menopause symptoms. air and water supply as well as naturally in the environment.1383 Progesterone production decreases due to low levels of thyroid hormone. The body makes the stress hormone cortisol from progesterone. poor dietary habits (like excess carbohydrates and refined sugars). General Dietary and Lifestyle Recommendations ++Increase foods with phytoestrogens. However. C. including soy (if no allergy). a protein that binds to estrogen. Dietary fiber intake also increases serum concentrations of SHBG. resveratrol from red wine and flax seed. deficiencies in the vitamins A. Plastics and some pesticides. B6. men can’t make as much testosterone. bran. grapefruit and oranges) and cruciferous vegetables (such as broccoli. contain high levels of phosphoric acid. Other factors associated with low progesterone levels include insulin resistance. and Brussels sprouts) may result in a relative deficiency of calcium-D-glucarate and its metabolites. since progesterone converts into testosterone as well. as hormones found in dairy cows can imbalance hormone levels. ++Increase calcium-containing foods. Phosphoric acid in the drinks can deplete calcium from the body. P/275 . beans. Environmental toxins can also lead to low progesterone. pomegranate. ++Soft drinks. Diets low in fruits (such as apples. the use of antidepressants.1381 A similar problem occurs in men with excess stress as well. When cortisol depletes progesterone. and seeds. Phytoestrogens may help reduce the risk of hormonally related health problems. leading to bone loss. Snack on almonds or Brazil nuts. What are steps you can take for a low potassium value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations.1385 ++Dietary fiber improves the composition of intestinal bacteria. and a diet high in refined sugar and saturated fat. such as green leafy vegetables and dairy products if you can tolerate dairy. cabbage.1387 Better health & performance start here.1382 These toxins are found in the foods we eat. or zinc. If vitamin D levels are low.1384 ++Healthy foods that can help improve the conversion of estrogen into “good” metabolites and away from “bad” metabolites include insoluble dietary fibers such as lignin found in flaxseeds. 2011 ++Anxiety/Depression ++Trouble sleeping ++Fibrocystic breasts ++PMS ++Premenstrual headaches ++Bone loss Chronic stress may decrease progesterone levels and lead to estrogen dominance. breast cancer. so higher stress levels leads to more cortisol being produced. and insufficient exercise. even artificially sweetened ones. This helps to reduce levels of free estrogens and the chance of developing estrogen receptor positive cancers like most breast cancer. make sure to use organic milk and dairy. called xenoestrogens. chronic stress.1386 Dietary fiber also decreases the conversion of testosterone into estrogens in fat and breast cells. can lead to excess estrogen levels and lowered progesterone.© Integrative Health Resources. which help metabolize estrogen into its healthy forms. increase intake of vitamin D containing foods such as milk and other dairy products. ++Eat more fresh fruits and vegetables. which depletes progesterone levels. prostate cancer and heart disease along with helping protect against bone loss. as hormones found in dairy cows can disrupt hormone levels. High fructose corn syrup (HFCS) is used to sweeten many foods. P/276 . then we recommend Life Time Fitness LeanSource Weight Loss Supplement. chemical preservatives. 5 days a week is recommended. © Integrative Health Resources.1391 ++Studies report imbalances in hormone levels when you are overweight or obese. and toiletries that contain estrogens and particularly phthalates. celery. Several studies have found that those individuals with insomnia and other sleep disturbances develop hormonal imbalances and even gain weight. Chicken should be cage free. condiments (ketchup. that can bind to estrogen receptors and disrupt hormonal balance. including phthalates and bisphenol A (BPA). Plastics contain residues. ++Over-consumption of simple carbohydrates like refined sugars and grains result in adverse influences on sex hormone balance. and others. ++Buy organic foods where possible.1395 ++Do not microwave food in plastic containers or covered in plastic. Phthalates and other chemicals used in plastic have estrogen like binding ability and can cause hormone imbalances. Currently the foods that are on the most-contaminated list are peaches. and free of antibiotics. apples. 2011 ++Decrease caffeine intake. ++The diet should limit inflammatory foods.1388 Caffeine is included in tea. cherries. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as hormonal imbalances. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation and help your hormone receptors to function appropriately. spinach. pears. like soft drinks. ++Limit drinking out of plastic containers. ++Avoid using personal care items such as face creams. lettuce. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and hydration. Caffeine has been reported to negatively affect vitamin D and bone formation. or opt for salads with grilled meats now offered in most fast food restaurants. fruit juice beverages. and food additives. strawberries. imported grapes.1392 If you are overweight or obese based on your BMI (body mass index).1394 ++Exercise and other physical activity are essential in managing stress.Better health & performance start here. Make sure to use organic milk and dairy.1393 ++Minimize or eliminate fast food completely. such as processed meats. sweet bell peppers. shampoos. and potatoes.1389 ++Excess carbohydrates have also been associated with postmenopausal breast cancer risk among overweight women and women with large waist circumference. BBQ sauce). nectarines. ++Avoid animal protein that has been raised with hormones whenever possible. ++Decrease stress – chronic stress leads to imbalances in metabolism and hormonal imbalances. Six to eight 8-ounce glasses of high-quality water per day is the goal.1390 Men who are insulin resistant are also more likely to have reduced testosterone secretion. coffee and chocolate. At least 30 minutes of exercise daily. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. SunfiberTM medium chain triglycerides. green tea. Vitex). which help balance female hormonal levels and decrease negative symptoms associated with menopause and PMS.1398 Life Time Fitness FastFuel Complete 4 scoops (approx. a proprietary digestive enzyme blend (consisting of amylase. 1-4 capsules (500mg – 2 grams) daily in divided doses. ++Black cohosh has positive effects on menopausal symptoms including hot flashes. curcumin. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. may decrease risk of breast cancer1397 ++Vitex has both progestogenic. L-glutamine and a proprietary fruit and vegetable complex blend.1396 Feminine Herbal Balance 1-2 capsules daily ++Feminine Herbal Balance™ is a blend of standardized Chasteberry (Angus Castus. protease). © Integrative Health Resources. change to l-glutamine. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. lipase. and wasabia. ++Helps support digestive function1399.DIM 2 capsules daily ++DIM™ is a synergistic combination of plant based ingredients including diindolylmethane.1401 Multi-Probiotic 4000 1 capsule. which helps support healthy hormone balance by improving estrogen metabolism. standardized Black Cohosh and standardized Kudzu root.and estrogenic-like activity. 2011 Supportive Supplements P/277 . 1-3 times daily ++Supports gastrointestinal health1402 ++Supports vitamin B and K metabolism1403 ++Helps improve absorption of nutrients from foods Better health & performance start here.1400 ++If gas or bloating occurs. 2 capsules. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels1404 Relora can increase salivary DHEA and decreases salivary morning cortisol levels. Relora may cause drowsiness or sedation in sensitive individuals. 1-2 times daily * If chronic stress is present Better health & performance start here. which can both help balance hormone levels1405 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. 2011 Relora Plex P/278 . ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. © Integrative Health Resources. ++Relora Plex also contains B-vitamins. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). and probiotics. as well as vitamin C. once or twice daily as needed. ++Menopausal or NonMenstruating Women: (30 cycle) Apply 1/4 tsp. once or twice daily as needed. Rotate between sites. ++TransDermaPro™ is a cream that contains micronized natural progesterone from wild yam. from day 14 through day 28 where day 1 is the first day of menstrual flow. © Integrative Health Resources. 2011 TransDermaPro progesterone cream ++Menstruating (Ovulating) Women: Apply 1/8 tsp. ++Helps support digestive function ++Helps clear the body of environmental toxins P/279 .Apply cream to inner thighs or inner arms. ++Contains significant quantities of detoxifying herbs. from day 7 through day 28 where day 1 is the first day of menstrual flow. TransDermaPro™ helps support healthy progesterone levels in women. minerals. once or twice daily for 25 consecutive days.  Ultra-D Tox 1 capsule 2 times daily. take for 2-3 weeks Better health & performance start here. ++Perimenopausal Women: Apply 1/4 tsp. balance neurochemistry. which help metabolize estrogen into its healthy forms. help the body adapt to stress. ++Buy organic foods where possible. and free of antibiotics.1407 What does a high Progesterone value mean? Too much progesterone can cause breast tenderness. in hormones given during menopause for replacement therapy. If the progesterone to estrogen ratio is too high. cabbage. bran. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation and help your hormone receptors to function appropriately. ++Decrease stress – chronic stress leads to imbalances in metabolism and hormones. conjugated linoleic acid (CLA). vaginal dryness. celery. imported grapes. These foods include insoluble dietary fibers such as lignin found in flaxseeds. ++LeanSource™ contains a thermogenic blend of green tea. High progesterone levels may indicate pregnancy. nectarines. depression. General Dietary and Lifestyle Recommendations ++There are healthy foods that can help improve the conversion of estrogen into “good” metabolites and away from “bad” metabolites. ++Avoid animal protein that has been raised with hormones whenever possible. reduce cravings. or in medications to correct abnormal bleeding problems during menses. and more. Better health & performance start here.1408 Too much progesterone can lead to: ++Elevated cortisol ++Increased cravings ++Reduced growth hormone ++Reduced immune function balance What are steps you can take for a high Progesterone level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. lettuce. you will store fat and tend toward insulin resistance. 2011 Life Time Fitness LeanSource™ Weight Loss 1406. grapefruit and oranges) and cruciferous vegetables (such as broccoli. beans.1409 ++Eat more fresh fruits and vegetables. and potatoes. capsaicinoids from Cayenne pepper. pears. Diets low in fruits (such as apples. 2 with breakfast and 2 with dinner * Use if BMI 25 or > ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. Taking these medications may lead to an increased progesterone level. Chicken should be cage free. P/280 .4 capliques daily. and seeds. strawberries. low sex drive. sweet bell peppers. and Brussels sprouts) may result in a relative deficiency of calcium-D-glucarate and its metabolites. spinach. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. cherries. fatigue. Evodia and a supportive supplements © Integrative Health Resources. Synthetic progestins are found in birth-control pills. apples. Currently the foods that are on the most-contaminated list are peaches. ++Limit drinking out of plastic containers. BBQ sauce). You may want to consider adding a protein drink to your diet. © Integrative Health Resources. Your protein requirements increase when you’re under ongoing stress — especially physical stress and illness.1411 Men who are insulin resistant are also more likely to have hormonal imbalances. but many of these contain sugar and added chemical ingredients. easily digestible protein. You can mix the protein powder with a cup of fresh berries. 5 days a week is recommended.1413 If you are overweight or obese based on your BMI (body mass index). chemical preservatives. ++There are several kinds of protein drinks on the market. your body probably still needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. that can bind to estrogen receptors and disrupt hormonal balance. At least 30 minutes of exercise daily.1412 ++Studies report imbalances in hormone levels when you are overweight or obese. shampoos.1414 ++Minimize or eliminate fast food completely.1410 ++Excess carbohydrates have also been associated with postmenopausal breast cancer risk among overweight women and women with large waist circumference. and others. such as processed meats. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. including phthalates and bisphenol A (BPA). or other fruit in a blender with rice milk or quality water. 2011 ++Choose other forms of protein. and toiletries that contain estrogens and particularly phthalates.1415 ++Exercise and other physical activity are essential in managing stress. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult.Better health & performance start here.1416 ++Do not microwave food in plastic containers or covered in plastic. condiments (ketchup. Phthalates and other chemicals used in plastic have estrogen like binding ability and can cause hormone imbalances. or opt for the salads with grilled meats now offered in most fast food restaurants. Several studies have found that those individuals with insomnia and other sleep disturbances have more chances of hormonal imbalances. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as hormonal imbalances. And even if you don’t feel ill. ++Over-consumption of simple carbohydrates like refined sugars and grains results in adverse influences on sex hormone balance. P/281 . Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. ++Avoid using personal care items such as face creams. like soft drinks. fruit juice beverages. a banana (limit this due to high glycemic index). Plastics contain residues. Six to eight 8-ounce glasses of high-quality water per day is the goal. ++The diet should limit inflammatory foods. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. High fructose corn syrup (HFCS) is used to sweeten many foods. such as beans and soy (if no allergy). and food additives. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. lipase. L-glutamine and a proprietary fruit and vegetable complex blend. capsaicinoids from Cayenne pepper. 1-4 capsules (500mg – 2 grams) daily in divided doses.1417 Life Time Fitness FastFuel Complete 4 scoops (approx. as well as vitamin C. and wasabia. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. SunfiberTM medium chain triglycerides. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. help the body adapt to stress. protease). green tea. take for 2-3 weeks ++Contains significant quantities of detoxifying herbs. conjugated linoleic acid (CLA). ++Helps support digestive function ++Helps clear the body of environmental toxins Life Time Fitness LeanSource™ Weight Loss 4 capliques daily. and probiotics. which helps support healthy hormone balance by improving estrogen metabolism. curcumin. change to l-glutamine. 2011 Supplements 1423. 1-3 times daily ++Supports gastrointestinal health1421 ++Supports vitamin B and K metabolism1422 ++Helps improve absorption of nutrients from foods Ultra-D Tox 1 capsule 2 times daily. minerals.DIM 2 capsules daily ++DIM™ is a synergistic combination of plant based ingredients including diindolylmethane.1420 Multi-Probiotic 4000 1 capsule. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++Helps support digestive function1418. ++LeanSource™ contains a thermogenic blend of green tea.1419 ++If gas or bloating occurs. P/282 . a proprietary digestive enzyme blend (consisting of amylase. Evodia and a supportive supplements * Use if BMI 25 or > © Integrative Health Resources. balance neurochemistry. reduce cravings.1424 Better health & performance start here. Both alpha and beta globulins are carrier proteins – they deal with much of the binding of substances in the blood to protein. beta and gamma. and clotting factors. sex. Proteins also make enzymes and help regulate cellular activity of the immune system. including lipoproteins. TOTAL Proteins in the blood help transport various compounds in the body. vitamins and metals like copper and iron. are the major proteins found in the blood. Albumin is a protein made in the liver from dietary protein. including lipids. There are 4 “types” or subsets of globulins – alpha-1. including amino acids. bilirubin. transferring (transports iron) and prothrombin (involved in blood clotting). stress). albumin and globulin. Other proteins in the blood include lipoproteins (help transport cholesterol and triglycerides). Many substances bind to albumin for transport in the blood. Gamma globulins are part of the immune system. lipoproteins (proteins involved in fat transport). vitamins. except for gamma globulin. It’s functions include helping maintain fluid volume and fluid balance in the body and as an antioxidant. Albumin makes up about 60% of total blood plasma proteins. hormones (thyroid. thyroid hormones. calcium. Two proteins.PROTEIN. and the thyroid hormone thyroxin. cortisol. make up your total protein on the blood test lab results. glycoproteins (protein-carbohydrate compounds). Pages 283-287 P/283 Back to TOC . serum hormone binding globulin (SHBG. minerals and clotting factors. alpha-2. free fatty acids. sex hormones. magnesium. prescription and non-prescription drugs. Proteins are metabolized in the liver. together with albumin. transports sex hormones). drugs. Globulins. Globulins are proteins found in the blood that are the basis for antibodies. Individuals with liver and/or kidney problems.0 – 8. Some drugs.S.5 g/dL Why is a Total Protein level needed? A total protein level is part of your complete metabolic panel (CMP). P/284 . the “purple” pill) Better health & performance start here. These drugs include: ++Cimetidine (Tagamet) ++Ranitidine (Zantac) ++Nizatidine (Axid) ++Famotidine (Pepcid) ++Omeprazole (Prilosec) ++Lansoprazole (Prevacid) ++Rebeprazole (Aciphex) ++Pantoprazole (Protonix) ++Esomeprazole (Nexium.  In addition. Low levels of globulins can mean that your immune system is imbalanced. like anti-ulcer medications. infections and chronic inflammation are at highest risk for developing protein levels that are consistently out of range.© Integrative Health Resources. you are undernourished or you have liver or kidney problems. Lower protein can have a significant impact on every thing from immune function to maintaining lean muscle mass. Proton pump Inhibitors and H2 blockers are the 2nd largest category of drugs being prescribed in the U. you’ve been drinking too much water or you may need extra protein in your diet due to poor digestion. TOTAL Reference Values Total Protein blood (in grams per deciliter = g/dL) Normal Range (Adult) 6. individuals with gastrointestinal disorders who do not absorb nutrients properly or who have chronic diarrhea can develop abnormal protein levels. stomach or intestinal problems.. This test determines the level of proteins (including albumin and globulin) that you have in your blood. 2011 PROTEIN. can lead to low acid in the stomach and low protein absorption. What Life Time Fitness Lab Tests Report the Total Protein value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low Total Protein value mean? Low total protein level can indicate that you have liver and/or kidney imbalances. and many of these drugs are easily available over-the-counter (OTC). L-glutamine and a proprietary fruit and vegetable complex blend. P/285 . It is best to use organic. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. Pepcid and Prevacid.1428 ++If gas or bloating occurs. 2011 What are steps you can take for a low Total Protein value? General Dietary and Lifestyle Recommendations ++Increase your intake of lean. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. including green. DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. hormones and antibiotics. SunfiberTM medium chain triglycerides. free-range meats that are raised without chemical additives. including fish. lipase. 1-4 capsules (500mg – 2 grams) daily in divided doses.1425 Inappropriate dietary fat intake. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. Zantac. ++Helps support digestive function1427. leafy vegetables and organic milk/cheese ++Lower the use of antacids like Tums and ulcer medicines like Tagamet. onions. protease). insulin resistance caused by eating too much refined sugar and carbohydrates and increased oxidative stress due to a poor diet combine to increase fat in the liver. Losing weight will help improved liver function tests. There are several kinds of protein drinks on the market. high-quality proteins in the diet. easily digestible protein. ++Nonalcoholic fatty liver disease (NAFLD) is a common condition associated with obesity and metabolic syndrome. cruciferous vegetables (like cabbage. then 5gm daily ++Promotes protein synthesis and enhances muscle mass ++Important in exercise and fitness performance1426 Life Time Fitness FastFuel Complete 4 scoops (approx. ++Increase your protein by using a protein supplement. ++Increase calcium-containing foods. but many of these contain sugar and added chemical ingredients. Use a digestive enzyme to help in breaking down protein and foods for use in the body.1429 Better health & performance start here. © Integrative Health Resources. bison and ostrich. turkey. a proprietary digestive enzyme blend (consisting of amylase. including asparagus. excessive intake of soft drinks (due to high fructose corn syrup). garlic. Supportive Supplements Life Time Fitness Creatine 10gm daily in divided doses for 1 week. ++Increase foods that help with detoxification of the liver and kidneys. broccoli). change to l-glutamine. 1439 ++Minimize or eliminate fast food completely. including fresh vegetables and beans. smoked foods. ++The diet should also limit other inflammatory foods. like soft drinks. BBQ sauce). orange. Studies have found that nitrite or nitrate treated meats such as bacon. General Dietary and Lifestyle Recommendations ++Dietary factors. and others.1436 Modifying the diet can help decrease inflammation. liver/kidney problems. High globulin levels may indicate that your immune system is being overworked. such as processed meats. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar and inflammation.1435.1431 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. and phytochemicals. chronic inflammation. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as liver imbalance.2 scoops in favorite beverage. and lunch meats increase the risk of cancer. and food additives. also lead to chronically high oxidative stress and inflammation. dehydration. fruit juice beverages.750mg. ++High-fiber foods. These foods also provide important benefits. should be part of the diet. Buy organic foods where possible. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). 1-3 times daily ++Supports gastrointestinal health1432 ++Supports vitamin B and K metabolism1433 ++Helps improve absorption of nutrients from foods N-acetyl cysteine (NAC) 500 . high-quality protein source1430 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated.1438 High fructose corn syrup (HFCS) is used to sweeten many foods. 2011 Life Time Fitness Peak Performance Whey Protein Isolate What does a high Total Protein value mean? Total protein levels in the higher range may indicate that you have gastrointestinal imbalances. Make sure to include green. P/286 . 1-2 times daily ++Liver support ++Improves glutathione (antioxidant) stores in the liver1434 © Integrative Health Resources. What are steps you can take for a high Total Protein value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. mix and drink daily ++Easily digestible. chemical preservatives. all helping to balance metabolism. condiments (ketsup. or a possible vitamin A deficiency. sausage. and Better health & performance start here. physical and mental stress. minerals. These foods should supply the 20-30 grams of dietary fiber needed each day. or opt for the salads with grilled meats now offered in most fast food restaurants. such as antioxidant vitamins. chronic stress and inflammation.1437. possibly due to a chronic infection. especially for heart disease. and new studies are suggesting that adequate intakes may even help prevent obesity. Saturated animal fats from animals exposed to growth hormones may also lead to health conditions. which boosts blood cholesterol levels and leads to inflammatory chemistry.1441.© Integrative Health Resources. skinless poultry. broccoli). such as hormonal imbalances and cancer. cantaloupe.so enjoy some low-sugar dark chocolate. Choose lean meats from quality sources. When omega-3 fats are consumed in adequate amounts it lowers health risks. especially those high in vitamin A. P/287 .1446 Better health & performance start here. including: • sweet potatoes • carrots • beets • broccoli • spinach • winter squash • kale • peas • red peppers • tomato juice • apricots ++Increase foods that help with detoxification of the liver and kidneys. shellfish. meats. plant foods and wild game. onions ++Limit alcohol intake. Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant1443 ++Helps improve energy production and regulate blood glucose levels1444 L-glutamine 500mg – 2 grams daily in divided doses ++Gastrointestinal support ++Supports digestive tract tissue and immune function1445 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. The antioxidants and other nutrients in these foods may help protect against inflammatory chemistry and also help regulate immune function. including eggs.such as broccoli. nimal fat (saturated fat). Omega-3 fatty acids are found in fish. should be minimized. fish. Cocoa is also a significant source of antioxidants . which are well documented to have anti-inflammatory effects in the body. ++Increase omega-3 fatty acids in foods. carrots. and citrus fruits. cruciferous vegetables (like cabbage.1442 ++Improve vegetable intake. 2011 yellow fruits and vegetables . ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. walnuts. including asparagus. garlic.1440 ++Decrease protein intake. beans. and nonfat or low-fat dairy products. or prostate-specific antigen. is a protein produced in part by cells in the prostate and ordinarily is found in small amounts in a man’s blood. As men age. they produce more and more PSA. The prostate is a small gland about the size and shape of a walnut that is below the bladder. Pages 288-294 P/288 Back to TOC . including an enlarged prostate and prostate cancer.PSA PSA. The prostate produces and releases the liquid component of semen and helps transport sperm during ejaculation. problems with the prostate can occur. PSA acts to suppress the growth of the prostate cells by cutting off blood supply. When prostate cells begin to grow and become overcrowded. artificial sweeteners. preserved foods (like lunchmeats. fried foods. after recent ejaculation and in hormonal imbalances. Omega-3 fatty acids are found in fish.0 – 4. processed. High levels can also occur however. saturated fats founds in fatty meats and dairy. walnuts. Medications (and supplements) that can decrease PSA levels include: ++Finasteride (Propecia) ++Dutasteride (Avodart) ++Minoxidil (Rogaine) ++Saw palmetto (Serenoa repens) What are steps you can take for a low PSA value? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. so high levels of PSA can be of concern. General Dietary and Lifestyle Recommendations ++Stay away from inflammatory foods.© Integrative Health Resources. which is thought to be due to the increased blood volume in these men that leads to a more diluted level of PSA in the blood. including infection. baked goods. wieners. benign prostatic hyperplasia (BPH) and prostate cancer. like high fructose corn syrup.0 ng/mL Why is a PSA level needed? A PSA test determines the level of prostate-specific antigen in the men. plant foods and wild game. which are well documented to have anti-inflammatory effects in the body. dyes and chemical additives. refined sugar and carbohydrates. The PSA is generally performed along with a digital rectal exam. Cancerous (malignant) tissue in the prostate will generally produce more PSA than healthy tissue. The medical community generally screens for PSA levels in men over 40 to help determine if prostate imbalances are occurring. which may mask the presence of prostate problems. ++Increase omega-3 fatty acids in foods. What Life Time Fitness Lab Tests Report a PSA level? ++Men’s Sex Hormone Profile ++Men’s Sex Hormone Premium Profile What does a low PSA value mean? Men who are obese tend to have lower PSA levels. When omega-3 fats are Better health & performance start here.1447 Medications to treat an enlarged prostate and some dietary supplements taken for prostate health can lower PSA levels. fast foods). P/289 . PSA testing is generally used to screen for prostate problems. 2011 PSA Reference Values Blood PSA value (In nanograms per milliliter = ng/mL) Normal Range (Men) 0. minerals. including seafood. nuts and seeds. ++Selenium is important for prostate health.1451 Increase foods that contain selenium. Six to eight 8-ounce glasses of high-quality water per day is the goal. liver. Make sure to include green. 2011 consumed in adequate amounts it lowers health risks. Buy organic foods where possible. that can imbalance immunity and metabolism. 5 days a week is recommended. orange. but limit your carbohydrate intake as this can lead to insulin resistance.1455 This can also imbalance sex hormones. Brazil nuts have the highest amount of selenium. At least 30 minutes of exercise daily. P/290 . ++High-fiber foods. The best dietary sources of zinc are lean meats. For example. ++Avoid using personal care items such as face creams. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. blood sugar imbalances and weight gain. and free of antibiotics. A cow’s milk diet for infants can contribute to low selenium levels and depressed immune systems in infants. eggs. Human breast milk contains six times more selenium than cow’s milk. These may have chemical residues. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. ++Zinc is important for prostate health.1449 ++Use healthy fats like olive oil. particularly in the evening and night-time hours. and organic butter which should be limited to 1 to 2 servings a day. and phytochemicals. and seafood (especially oysters. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. such as antioxidant vitamins. Chicken should also be cage free. or opt for the salads with grilled meats now offered in most fast food restaurants.1453 ++Avoid animal protein that has been raised with hormones whenever possible. including bisphenol A.such as broccoli.1450 Increase your zinc intake. suggesting that chronic insomnia is a disorder of sustained excitation of the body’s stress response system. dairy products. Food processing causes substantial loss of selenium. grapeseed oil. The antioxidants and other nutrients in these foods may help balance hormone levels. liver. These foods should supply the 20-30 grams of dietary fiber needed each day. cantaloupe. fresh vegetables. and yellow fruits and vegetables . carrots.Better health & performance start here. cucumbers. especially for heart disease.1448. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. eggs. ++Limit drinking out of plastic containers. celery. and beans should be part of the diet. and citrus fruits. ++Minimize or eliminate fast food completely. but it’s great on salads and sprayed on foods. and new studies are suggesting that adequate intakes may even help prevent obesity. Avoid heating the oil. ++Limit exposure to pesticides or toxic substances that may be present in foods. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. shampoos. but make sure they are from a good source). and brown rice has 15 times more selenium than white rice. © Integrative Health Resources.1454 ++Do not microwave food in plastic containers or covered in plastic. High-fiber foods help with hormonal balance. and some vegetables including cabbage. garlic. and radishes.1452 Such foods also provide important benefits. including flax. ++Drink in moderation. and toiletries that contain estrogens and particularly phthalates. whole wheat bread has twice the selenium as white bread. ++Exercise and other physical activities are essential in managing stress. Whole grain breads and cereals are also good sources of zinc. such as those taking warfarin (Coumadin) or aspirin. L-glutamine and a proprietary fruit and vegetable complex blend.1467 Better health & performance start here. lipase. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. change to l-glutamine. a proprietary digestive enzyme blend (consisting of amylase. insulin resistance and diabetes.1462 Multi-Probiotic 4000 1 capsule. In addition.1458 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. estrogen accumulation in the tissues can cause PSA to increase. the more enlarged the prostate can become.Life Time Fitness FastFuel Complete 4 scoops (approx. 1-3 times daily ++Supports gastrointestinal health1463 ++Supports vitamin B and K metabolism1464 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels1465 © Integrative Health Resources. although clinical studies have not reported this interaction.1460.1466 Interestingly. protease). 2011 Supportive Supplements What does a high PSA value mean? In men. such as eating a diet high in refined carbohydrates and sugars and being exposed to pesticides and hormones in foods can lead to hormonal imbalances. So keeping estrogen levels and estrogen metabolism in balance is important for keeping PSA levels down as men age. a “good” metabolite of estradiol in men and women.1457 ++If gas or bloating occurs. there is an age-related increase in estrogen accumulation in the prostate gland. Excess estrogen in men can be caused by dietary factors also. The higher the levels. P/291 . Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. ++Helps support digestive function1456. PSA production can be inhibited by 2-methoxy-estradiol. 1-4 capsules (500mg – 2 grams) daily in divided doses.1461 ++Fish oil may increase bleeding in sensitive individuals. SunfiberTM medium chain triglycerides.1459 ++Helps support heart and blood vessel health. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. 1471 Increase foods that contain selenium. including flax. lettuce. cherries. ++Minimize or eliminate fast food completely. carrots. Buy organic foods where possible. but limit your carbohydrate intake as this can lead to insulin resistance. Food processing causes substantial loss of selenium. walnuts. When omega-3 fats are consumed in adequate amounts it lowers health risks. orange. High-fiber foods help with hormonal balance. DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. dairy products. including seafood. which are well documented to have anti-inflammatory effects in the body. and potatoes. artificial sweeteners. strawberries. cucumbers. liver. P/292 . wieners. and citrus fruits. Omega-3 fatty acids are found in fish. ++Exposure to pesticides or toxic substances that may be present in foods should be eliminated. The antioxidants and other nutrients in these foods may help balance hormone levels. eggs. resulting in adverse influences on sex hormone balance. Ejaculation can increase PSA levels as well. like high fructose corn syrup. causes unfriendly flora to grow in the GI tract. spinach. or opt for the salads with grilled meats now offered in most fast food restaurants. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. blood sugar imbalances and weight gain. celery. which should be limited to 1 to 2 servings a day. Whole grain breads and cereals are also good sources of zinc.1476 ++Avoid animal protein that has been raised with hormones whenever possible. celery. and new studies are suggesting that adequate intakes may even help prevent obesity. General Dietary and Lifestyle Recommendations ++Stay away from inflammatory foods. ++Selenium is important for male reproductive health. Human breast milk contains six times more selenium than cow’s milk. but make sure they are from a good source). ++High-fiber foods. processed. which can imbalance hormone levels. grapeseed oil. especially for heart disease. plant foods and wild game.1473 ++Over-consumption of simple carbohydrates like refined sugars and grains. Currently the foods that are on the most-contaminated list are peaches.23 High glycemic foods also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). 2011 PSA levels can rise due to infection or inflammation of the prostate. eggs. Avoid heating the oil. The best dietary sources of zinc are lean meats. These foods also raise blood glucose and insulin levels. pears. sweet bell peppers. These foods should supply the 20-30 grams of dietary fiber needed each day.1475 ++Make sure to include green. but it’s great on salads and sprayed on foods. and radishes. nuts and seeds. nectarines.1470 Increase your zinc intake. and some vegetables including cabbage. refined sugar and carbohydrates. and brown rice has 15 times more selenium than white rice. liver. A cow’s milk diet for infants can contribute to low selenium levels and depressed immune systems in infants. Brazil nuts have the highest amount of selenium. garlic. apples. imported grapes.1472 Dietary fiber also decreases the conversion of testosterone into estrogens in fat and breast cells.1469 ++Use healthy fats like olive oil. and seafood (especially oysters. and organic butter. fried foods. whole wheat bread has twice the selenium as white bread.1468. cantaloupe. fresh vegetables. dyes and chemical additives. fast foods). ++Increase omega-3 fatty acids in foods. Testosterone and anabolic steroids can also increase PSA levels. ++Zinc is important for male reproductive health. For example.such as broccoli. Chicken should also be cage- Better health & performance start here.1474. and beans should be part of the diet. preserved foods (like lunchmeats. saturated fats founds in fatty meats and dairy.What are steps you can take for a high PSA value? © Integrative Health Resources. and yellow fruits and vegetables . baked goods. lipase. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. SunfiberTM medium chain triglycerides. Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. ++Limit drinking out of plastic containers. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration.1477 If you are overweight or obese based on your BMI (body mass index). 1-4 capsules (500mg – 2 grams) daily in divided doses. P/293 .1482 ++Helps support heart and blood vessel health. Six to eight 8-ounce glasses of high-quality water per day is the goal. 2011 free. L-glutamine and a proprietary fruit and vegetable complex blend. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible.1478 ++Do not microwave food in plastic containers or covered in plastic.1480 ++If gas or bloating occurs. although clinical studies have not reported this interaction. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.1483. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. These may have chemical residues. change to l-glutamine. protease). ++Drink alcohol in moderation.© Integrative Health Resources. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult.1485 Better health & performance start here. a proprietary digestive enzyme blend (consisting of amylase. 5 days a week is recommended.1481 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. and free of antibiotics. ++Helps support digestive function1479. including bisphenol A. At least 30 minutes of exercise daily. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. ++Avoid using personal care items such as face creams. and toiletries that contain estrogens and particularly phthalates. such as those taking warfarin (Coumadin) or aspirin. shampoos. ++Studies report imbalances in hormone levels when you are overweight or obese.1484 ++Fish oil may increase bleeding in sensitive individuals. that can imbalance hormone levels. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. ++Exercise and other physical activity are essential in managing stress. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. 1489 Better health & performance start here. dihydrotestosterone (DHT). 1-3 times daily ++Supports gastrointestinal health1486 ++Supports vitamin B and K metabolism1487 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels1488 Saw Palmetto Max-V™ For men: 1 capsule 2 times daily. via inhibition of alpha-5-reductase. 2011 Multi-Probiotic 4000 P/294 . © Integrative Health Resources.1 capsule. ++Used for prostate problems ++Studies indicate that saw palmetto may be able to inhibit the conversion of testosterone to its more active and potentially damaging form.   Hemoglobin is what gives red blood cells their color (red). If RBCs or hemoglobin are not functioning properly. MCH. then anemia can develop. mean corpuscular hemoglobin (MCH). which includes RBCs. white blood cells (WBCs). the iron-containing molecule that transports oxygen. as bicarbonate) from the cells back to the lungs for expiration.  mean corpuscular volume (MCV) and red cell distribution width (RDW). hematocrit.RBC INDICES Including MCV. MCHC and RDW RBCs deliver oxygen to tissues and support life. hemoglobin. Pages 295-301 P/295 Back to TOC . these tests are performed as part of a CBC or complete blood count. RBCs are rich in hemoglobin. Red blood cell indices are tests used to give information about the hemoglobin (oxygen carrying molecules) and the size of the red blood cells (RBCs). mean corpuscular hemoglobin concentration (MCHC). platelets. They also carry carbon dioxide (CO2. Usually. Anemia is a reduction or alteration in RBCs resulting in the inability of hemoglobin to carry oxygen to the tissues. 34 pg/cell Mean corpuscular hemoglobin concentration (MCHC) (Measured in grams per deciliter = g/dL) Normal Range (Adult) 32 – 36 g/dL Note: Greater than 37g/dL should be monitored by your doctor. Below is a summary of RBC indices and effects on red blood cells. RBC indices are performed along with red blood cells (RBCs). Usually.RBC Indices Mean Corpuscular Volume (MCV) (Measured in femtoliters = fL) Normal Range (Adult) 80 – 98 fL Note: Less than 80 and more than 100 should be monitored by your doctor. is a ratio (expressed as a percentage) of hemoglobin inside your red blood cells compared to the RBC cell size. 2011 RBC INDICES Including MCV. Mean Corpuscular Hemoglobin (MCH) (Measured in picograms per cell = pg/cell) Normal Range (Adult) 27 . Better health & performance start here.  RBC indices measure MCV. or MCHC.© Integrative Health Resources. Red cell distribution width (RDW) (Measured as percentage = %) Normal Range (Adult) 11.  Mean corpuscular hemoglobin concentration.  RBC levels indicate the number of red blood cells in the body and can help indicate how well your body is taking oxygen to the tissues. Red cell distribution width (RDW) is a measure of the volume of the red blood cell. or MCV. measures the average size of your RBCs. RBC indices help determine if you are anemic. P/296 . hematocrit and platelets.  Mean corpuscular volume.  Mean corpuscular hemoglobin. MCH and MCHC. MCH. MCHC and RDW Reference Values . or MCH. hemoglobin. refers to the concentration of oxygen carrying hemoglobin inside your red blood cells.7 – 15 % Why are RBC indices needed? Measuring RBC indices are part of your complete metabolic panel (CMP). RBC indices also help determine the shape and the size of the red blood cells. white blood cells (WBCs). drugs like chemotherapy. increased destruction of RBCs in chronic diseases or bone marrow failure. Low RBC indices can help determine if anemia is present.Increased in B12 and folate deficiencies. Microcytic anemia is caused by smaller than normal RBCs.   There are 3 major classifications of anemia. Anemia can cause fatigue. low thyroid hormones. sphere-shaped and fragile RBCs that cannot carry oxygen efficiently. headaches. generally due to excess fluid which dilutes RBC testing results. iron. nutrient deficiencies and heart problems. The calculation for RDW = (standard deviation of MCV divided by the mean MCV) x 100. leading to small. This can result from low hemoglobin. heavy metal toxicity and nutrient deficiencies like folate and B12. macrocytic and normocytic anemias. increased if too much hemoglobin is inside the red blood cell (RBC) RDW (Red Cell Distribution Width) Can be altered in anemia and other RBC disorders. low RBC numbers. pain. and menstruation. 2011 MCV (Mean corpuscular Volume) What Life Time Fitness Lab Tests Report RBC indices and ranges? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What do low RBC indices mean? Low RBC indices can mean the ability of the RBC to carry oxygen to tissues is decreased. Anemia is a reduction or alteration in RBCs resulting in the inability of hemoglobin to carry oxygen to the tissues. causing damage to blood vessels that can lead to strokes. Some of these include: ++Iron deficiency anemia – the most common form of anemia that occurs when the dietary intake or absorption of iron is low. There are many types of anemias under these 3 major classifications that can be present if RBCs or hemoglobin are not functioning properly. © Integrative Health Resources. shortness of breath. alcohol abuse and liver problems. shortness of breath.1490 Anemias can also lead to chronic inflammation. but their size is normal. ++Thalassemia – a genetic problem that results in a low production of hemoglobin ++Spherocytosis – a genetic problem that causes defects in the RBC cell wall. including microcytic. lead poisoning or vitamin B6 (pyridoxine). Anemia can result in fatigue.1491 A decrease in red blood cells are normally seen during pregnancy. The RBCs are rigid and shaped like a sickle. and tissue damage. Normocytic anemia is when the number of RBCs are low. This can be due to blood loss. leading to a decrease in the formation of oxygen carrying hemoglobin and small RBCs. decreased with iron deficiency anemias MCH (Mean Corpuscular Hemoglobin) Same as MCV MCHC (Mean Corpuscular Hemoglobin Concentration) Can be decreased if MCV decreased. headaches. bone marrow problems. Better health & performance start here. Macrocytic anemia is when the RBCs are larger than normal. have size alterations or are decreased in number. This can result from low hemoglobin. ++Sickle-cell anemia – a genetic problem that causes abnormal hemoglobin molecules to be formed. dizziness and other symptoms. P/297 . dizziness and other symptoms. Citrus fruits contain ascorbate and citrate and teas/coffee contains tannins. followed by dried fruits. condiments (ketsup. Lower acid production will lead to low iron levels. on a regular basis. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. smoked foods. Dried beans and vegetables are the best plant sources. B12 is necessary in hemoglobin production and in metabolism of homocysteine (see LTF Vitamin B12 and Homocysteine Panels). although watch your carbohydrate intake ++Decrease using antacids and OTC medications for ulcers (like Zantac. both reported to lower iron levels. Other good sources of iron-rich foods include organ meats. such as processed meats. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. 2011 ++Pernicious anemia – an autoimmune condition in which the body lacks intrinsic factor. fruit juice beverages. ++The diet should limit inflammatory foods.1493 High fructose corn syrup (HFCS) is used to sweeten many foods. Other vegetable sources of iron include beans and peas. and bread with iron has contributed significantly to daily dietary iron consumption.1494 ++Eat green leafy vegetables. General Dietary and Lifestyle Recommendations ++Make sure to take a Life Time Fitness Men and Women’s AM/PM Multivit/mineral to make sure you are getting the right nutrients. fish. and lunch meats increase the risk of cancer. easily digestible protein. Tagamet and Pepcid) that lower the stomach acid. ++Aplastic anemia – caused by the inability of bone marrow to produce RBCs. including meats and seafood. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such imbalances in the probiotic flora in your intestines. nuts. Fortification of juices. flours. preservatives and heavy metals (like lead and mercury) in foods Better health & performance start here. but it is still valuable. ++The exposure to pesticides.1495 ++Dried beans are also a good source of iron. cereals. ++Pure red cell aplasia – caused by the inability of bone marrow to produce other cells like white blood cells but not RBCs. and others. chemical additives. but many of these contain sugar and added chemical ingredients. ++Increase your consumption of animal proteins. Studies have found that nitrite or nitrate treated meats such as bacon. and poultry. ++Increase your protein by using a protein supplement. ++Hemolytic anemia – the uncontrolled destruction of RBCs What are steps you can take for low RBC indices? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. sausage. and food additives. ++Decrease citrus fruits and tea/coffee because they contain chemicals that can bind to iron and decrease it’s absorption. nuts. There are several kinds of protein drinks on the market.© Integrative Health Resources. which is required to absorb vitamin B12 from foods. including broccoli.1492. and bread with iron has contributed significantly to daily dietary iron consumption. followed by dried fruits (watch sugar content). Iron in vegetables is not as quickly or readily absorbed as iron from animal sources. flours. kale and spinach. P/298 . and whole grain breads and cereals. BBQ sauce). Fortification of cereals. ++Stop smoking. chemical preservatives. and whole grain breads and cereals. like soft drinks. Liver is by far the richest iron-containing food. aerobics. The mean corpuscular volume (MCV) can be increased if your RBCs are larger than normal (called macrocytic). high-quality protein source1500 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). Overhydration can lead to dilution of the blood and lower RBC levels. P/299 . ++Use with caution in men * If iron levels are low What do high RBC indices mean? High RBC indices generally indicate vitamin deficiencies. 2011 should be eliminated.1498 Swimming. Both contain chemicals that can decrease iron absorption and lower its level. These may have chemical residues. including anemia caused by vitamin B12 deficiency and altitude sickness.© Integrative Health Resources. and over-exercising can actually cause deformities in the RBCs and make them clump together. What are steps you can take for high RBC indices values? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. mix and drink daily ++Easily digestible.1499 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage.1496 Buy organic foods where possible. leading to less oxygen available. The mean corpuscular hemoglobin (MCH) can be also be increased in macrocytic anemias associated with vitamin B12 and folate deficiency. that can imbalance immunity and metabolism. ++Exercise in moderation. ++Limit drinking out of plastic containers. 1-3 times daily ++Supports gastrointestinal health1502 ++Supports vitamin B and K metabolism1503 ++Helps improve absorption of nutrients from foods Time Release Iron 2 tablets daily with meals ++Specially designed to provide 54 mg of carbonyl iron (Ferronyl®) per serving for a 6-to 8-hour period. Supportive Supplements Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. Athletes can be more susceptible to iron loss. Better health & performance start here.1497 ++Drink less water. These contaminants can lower your immunity and can alter RBCs. including bisphenol A. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. including B12 and folate or an inherited disorder. ++Substitute green tea for your morning coffee and increase your citrus fruit consumption.1501 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. yoga and dancing are also good activities to help decrease stress and have less impact on the body. ++Limit drinking out of plastic containers.1504 ++Increase water intake – stay hydrated. Vitamin B12 is produced by microbial synthesis in the digestive tract of animals. deli meats unless the meat does not have chemical additives. asparagus. turkey. ++The exposure to pesticides. These may have chemical residues. Do not buy processed meats. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. wheat germ. eggs. Organ meats are the best source of vitamin B12. peanuts. ++Increase folic acid containing foods. Buy organic foods where possible. Choose lean meats from quality sources. including bisphenol A. organ meats (especially liver). a minimum of 2 liters of filtered water daily is recommended ++Be careful with alcohol consumption and avoid smoking. broccoli. but many of these contain sugar and added chemical ingredients. cantaloupe. legumes. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. Therefore. chicken. including dark green leafy vegetables. packaged meats. ++Increase vitamin B6 (pyridoxine) containing foods. wheat germ. as high carbohydrate diets can lead to insulin resistance. buy organic and all natural meat. followed by clams. chemical additives. potatoes. © Integrative Health Resources. and whole grain cereals and breads. cabbage. cauliflower. ++Increase vitamin B12 containing foods. and cheese. There are several kinds of protein drinks on the market. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. oysters. 2011 General Dietary and Lifestyle Recommendations Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant1505 ++Helps improve energy production and regulate blood glucose levels1506 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. fish. brewer’s yeast. kidney and lima beans. that can imbalance immunity and metabolism.1507 Better health & performance start here. Brussels sprouts. Red meat should always be organic grass-fed when eaten and free of hormones and antibiotics. skinless poultry. easily digestible protein. and nonfat or low-fat or nonfat dairy products. Other good sources are beets. animal protein products are the source of this nutrient. Limit your breads though. The best sources of pyridoxine are brewer’s yeast. If you are eating meat. hormonal imbalances and weight gain. beef. and bananas. Folic acid occurs in a wide variety of foods. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. buffalo/bison. chicken. P/300 . and seafood. Get the rest of protein from a variety of sources like beans. ++Increase your protein by using a protein supplement. liver.++Use Life Time Fitness Men and Women’s AM/PM Multivit/mineral to make sure you are getting the right nutrients. milk. orange juice. and eggs. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. 1-3 times daily ++Supports gastrointestinal health1510 ++Supports vitamin B and K metabolism1511 ++Helps improve absorption of nutrients from foods Ultra-D Tox 1-2 capsules 2 times daily.1509 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. 2011 Life Time Fitness Peak Performance Whey Protein Isolate P/301 . ++Helps support digestive function and detoxification processes Better health & performance start here. and probiotics.2 scoops in favorite beverage. as well as vitamin C. minerals. mix and drink daily ++Easily digestible. © Integrative Health Resources. high-quality protein source1508 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). CO2 is produced. including iron and biliverdin (a metabolized part of part of the hemoglobin molecule). As RBCs age and are less able to carry oxygen. The iron is picked up by the carrier protein transferrin and taken other parts of the body for use. After the oxygen is used by the tissues. Anemia is a reduction or alteration in RBCs resulting in the inability of hemoglobin to carry oxygen to the tissues.RED BLOOD CELL (RBC) Red blood cells (RBCs or erythrocytes) are made in bone marrow of large bones and are the most commonly found cell in the blood. About 2 million RBCs are produced every second in the average adult and each cell matures in about 7 days. Temperature of the body and pH are critical for the binding of hemoglobin to oxygen. biliverdin is changed into bilirubin. as bicarbonate) from the cells back to the lungs for expiration. RBCs contain an enzyme called carbonic anhydrase. They also carry carbon dioxide (CO2. This process is usually in balance with the creation of new RBCs in the bone marrow. toxic breakdown product of hemoglobin (see LTF Bilirubin Panel). In the liver. which metabolizes CO2 into bicarbonate. the iron-containing molecule that transports oxygen. which then take the unusable RBCs to the liver. spleen and bone marrow. Pages 302-308 P/302 Back to TOC . then anemia can develop. Some parts of the RBCs are recycled. RBCs are rich in hemoglobin. Hemoglobin is what gives red blood cells their color (red) and shape. CO2 is then picked up by the hemoglobin in RBCs and taken back to the lungs for exhalation into the air. a yellow. they become susceptible to destruction by cells of the immune system. Bicarbonate helps control the pH in your blood and is later excreted either via your lungs or your kidneys. If there is a reduction or alteration in RBCs or hemoglobin. RBCs deliver oxygen to tissues and support life. have size alterations or are decreased in number. iron. 2011 RBC INDICES Reference Values RBC Blood Level Normal Range (Adult Male) 4. but their size is normal. The RBCs are rigid and shaped like a sickle. This can result from low hemoglobin. Better health & performance start here. platelets. macrocytic and normocytic anemias. mean corpuscular hemoglobin (MCH). and tissue damage. alcohol abuse. This can be due to blood loss. Some of these include: ++Iron deficiency anemia – the most common form of anemia that occurs when the dietary intake or absorption of iron is low. hemoglobin.© Integrative Health Resources. chronic diseases or bone marrow failure. This can result from low hemoglobin. Normocytic anemia is when the number of RBCs are low. What Life Time Fitness Lab Tests Report a RBC range? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What do low RBC levels mean? Low RBC levels can mean the ability of the RBC to carry oxygen to tissues is decreased. pain. Microcytic anemia is caused by smaller than normal RBCs.1512 Anemias can also lead to chronic inflammation.   There are 3 major classifications of anemia. headaches. Usually. There are many types of anemias under these 3 major classifications that can be present if RBCs or hemoglobin are not functioning properly. heavy metal toxicity and nutrient deficiencies like folate and B12. causing damage to blood vessels that can lead to strokes. low thyroid hormones. or a reduction or alteration in RBCs resulting in the inability of hemoglobin to carry oxygen to the tissues. an RBC test is performed along with white blood cells (WBCs). low RBC numbers. which can result in anemia.1513 A decrease in red blood cells are normally seen during pregnancy. Macrocytic anemia is when the RBCs are larger than normal. Anemia can result in fatigue. shortness of breath. lead poisoning or vitamin B6 (pyridoxine).1 – 5. mean corpuscular hemoglobin concentration (MCHC) and mean corpuscular volume (MCV).1 x 10E6/uL Why is an RBC level needed? An RBC level is part of your comprehensive metabolic panel (CMP). low RBC levels mean low iron levels.8 – 5.6 x 10E6/uL Normal Range (Adult Female) 3. hematocrit. P/303 . nutrient deficiencies and heart problems. dizziness and other symptoms. RBC levels indicate the number of red blood cells in the body and can help indicate how well your body is taking oxygen to the tissues and if anemia or nutrient deficiencies are present. generally due to excess fluid which dilutes RBC testing results. leading to a decrease in the formation of oxygen carrying hemoglobin ++Sickle-cell anemia – a genetic problem that causes abnormal hemoglobin molecules to be formed. including microcytic. drugs like chemotherapy. Since the major function of RBCs are to use iron for oxygen transport by hemoglobin. © Integrative Health Resources. ++Pernicious anemia – an autoimmune condition in which the body lacks intrinsic factor. leading to small. ++Hemolytic anemia – the uncontrolled destruction of RBCs Low levels of RBCs can be found in the following conditions: ++Anemia ++Kidney or liver problems ++Heavy metal toxicity (lead) ++Trauma/burns ++Bleeding (hemorrhage) ++Bleeding ulcer ++Frequent blood donation ++Nutritional deficiencies. sphere-shaped and fragile RBCs that cannot carry oxygen efficiently. ++Increase vitamin B12 containing foods. vitamin B12 and B6. 2011 ++Thalassemia – a genetic problem that results in a low production of hemoglobin ++Spherocytosis – a genetic problem that causes defects in the RBC cell wall. P/304 . Organ meats are the best source Better health & performance start here. animal protein products are the source of this nutrient. General Dietary and Lifestyle Recommendations ++Make sure to take a Life Time Fitness Men and Women’s AM/PM Multivit/mineral to make sure you are getting the right nutrients. B12 is necessary in hemoglobin production and in metabolism of homocysteine (see LTF Vitamin B12 and Homocysteine Panels). copper. ++Pure red cell aplasia – caused by the inability of bone marrow to produce other cells like white blood cells but not RBCs. including iron. which is required to absorb vitamin B12 from foods. Vitamin B12 is produced by microbial synthesis in the digestive tract of animals. ++Aplastic anemia – caused by the inability of bone marrow to produce RBCs. Therefore. ++Pregnancy ++Menstruation ++Overhydration ++Bone marrow disorders like leukemia or from radiation/chemotherapy ++Chronic inflammation Drugs that can decrease RBC levels include: ++Chemotherapy drugs ++Chloramphenicol ++Phenytoin (Dilantin) ++Quinidine What are steps you can take for low RBC levels? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. folate. nuts. followed by dried fruits. turkey. followed by clams. Liver is by far the richest iron-containing food. legumes. ++Stop smoking. Fortification of juices. such as processed meats. and lunch meats increase the risk of cancer. including dark green leafy vegetables. cantaloupe. chemical preservatives. cabbage. Limit your breads though. kale and spinach. flours. Brussels sprouts. and bananas. chicken. flours. oysters. Dried beans and vegetables are the best plant sources. buffalo/bison. chicken. easily digestible protein. sausage. P/305 . although watch your carbohydrate intake ++Decrease using antacids and OTC medications for ulcers (like Zantac. Fortification of cereals.1514. and bread with iron has contributed significantly to daily dietary iron consumption. kidney and lima beans. There are several kinds of protein drinks on the market. and whole grain breads and cereals. nuts. 2011 of vitamin B12. and seafood. liver.1515 High fructose corn syrup (HFCS) is used to sweeten many foods. fish. like soft drinks. and others. and whole grain cereals and breads. Chicken should also be cage free. skinless poultry. fruit juice beverages. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. cereals. Other vegetable sources of iron include beans and peas. beef. Red meat should always be organic grass-fed when eaten and free of hormones and antibiotics. Studies have found that nitrite or nitrate treated meats such as bacon. fish. peanuts. including meats and seafood. wheat germ. orange juice. potatoes. milk. wheat germ. but many of these contain sugar and added chemical ingredients. but it is still valuable. Choose lean meats from quality sources. ++Increase your consumption of animal proteins. on a regular basis. ++Increase your protein by using a protein supplement. as high carbohydrate diets can lead to insulin resistance. smoked foods. broccoli. ++The diet should limit inflammatory foods. ++Decrease citrus fruits and tea/coffee because they contain chemicals that can bind to iron and decrease it’s absorption. packaged meats. organ meats (especially liver). and free of antibiotics. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such imbalances in the probiotic flora in your intestines. Citrus fruits contain ascorbate and citrate and teas/coffee contains tannins. Do not buy processed meats. Tagamet and Pepcid) that lower the stomach acid. and cheese. eggs. Get the rest of protein from a variety of sources like beans. Iron in vegetables is not as quickly or readily absorbed as iron from animal sources. Other good sources of iron-rich foods include organ meats. © Integrative Health Resources. including broccoli. If you are eating meat. and food additives. ++Avoid animal protein that has been raised with hormones whenever possible. Other good sources are beets. BBQ sauce). and nonfat or low-fat or nonfat dairy products.1517 ++Dried beans are also a good source of iron. You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. brewer’s yeast. ++Increase vitamin B6 (pyridoxine) containing foods. and whole grain breads and cereals. condiments (ketsup. hormonal imbalances and weight gain. and bread with iron has contributed significantly to daily dietary iron consumption. and eggs. asparagus. deli meats unless the meat does not have chemical additives. cauliflower. Folic acid occurs in a wide variety of foods. Lower acid production will lead to low iron levels.Better health & performance start here. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. buy organic and all natural meat. The best sources of pyridoxine are brewer’s yeast. and poultry.1516 ++Eat green leafy vegetables. followed by dried fruits (watch sugar content). both reported to lower iron levels. ++Increase folic acid containing foods. © Integrative Health Resources. SunfiberTM medium chain triglycerides. chemical additives. and over-exercising can actually cause deformities in the RBCs and make them clump together.1520 Swimming. 2011 ++The exposure to pesticides. change to l-glutamine. a proprietary digestive enzyme blend (consisting of amylase. These may have chemical residues. Supportive Supplements Life Time Fitness FastFuel Complete 4 scoops (approx. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. lipase. P/306 . 1-3 times daily ++Supports gastrointestinal health1526 ++Supports vitamin B and K metabolism1527 ++Helps improve absorption of nutrients from foods Time Release Iron 2 tablets daily with meals ++Specially designed to provide 54 mg of carbonyl iron (Ferronyl®) per serving for a 6-to 8-hour period. 1-4 capsules (500mg – 2 grams) daily in divided doses.1525 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. These contaminants can lower your immunity and can alter RBCs. Athletes can be more susceptible to iron loss. preservatives and heavy metals (like lead and mercury) in foods should be eliminated.1519 ++Exercise in moderation. yoga and dancing are also good activities to help decrease stress and have less impact on the body. aerobics. high-quality protein source1524 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. that can imbalance immunity and metabolism. ++Use with caution in men * If iron levels are low Better health & performance start here. leading to less oxygen available. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.1523 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. L-glutamine and a proprietary fruit and vegetable complex blend. including bisphenol A.1518 Buy organic foods where possible. ++Limit drinking out of plastic containers.1522 ++If gas or bloating occurs. protease). ++Helps support digestive function1521. mix and drink daily ++Easily digestible. and probiotics. ++Helps support digestive function and detoxification processes © Integrative Health Resources. ++There are several kinds of protein drinks on the market. General Dietary and Lifestyle Recommendations ++Do not take iron supplements. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. walnuts. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. ++Several foods contain high amounts of iron. kidney or lung problems ++Dehydration ++Polycythemia vera – a condition of excess RBCs generally due to bone marrow problems Drugs that can increase the RBC count include: ++Methyldopa (Aldomet) ++Erythropoietin (EPO) ++Anabolic Steroids. as well as vitamin C. plant foods and wild game. use high-quality protein. ++Decrease meat consumption. easily digestible protein. a banana (limit this due to high glycemic index). minerals. including testosterone What are steps you can take for high RBC values? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. bison. like lean meats. especially if you are a man. fish. ++Increase omega-3 fatty acids in foods. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. chemical additives. 2011 Ultra-D Tox What does a high RBC value mean? High levels of RBCs can be caused by: ++Living at high altitudes due to your body responding to the decrease in oxygen available ++Smoking ++Heart. or other fruit in a blender with rice milk or quality water. Make sure your multivitmain/mineral supplement DOES NOT contain iron. Fatty acid balance improves immunity.1528 ++The exposure to pesticides. and especially avoid beef. You may want to avoid vitamin and mineral supplements that contain iron. and pork. Omega-3 fatty acids are found in fish.1-2 capsules 2 times daily. especially if you are a man. chicken. but many of these contain sugar and added chemical ingredients. Better health & performance start here. P/307 . Use Life Time Fitness Men and Women’s AM/PM Multivit/mineral to make sure you are getting the right nutrients. liver. You can mix the protein powder with a cup of fresh berries. Buy organic foods where possible. When eating protein. turkey or ostrich. some breakfast cereals. Also avoid iron-fortified foods such as juices. which are well documented to have anti-inflammatory effects in the body. filtered water – at least 2 liters daily. P/308 . garlic. These may have chemical residues. onions ++Drink more quality.1532 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. mix and drink daily ++Easily digestible. 1-3 times daily ++Supports gastrointestinal health1535 ++Supports vitamin B and K metabolism1536 ++Helps improve absorption of nutrients from foods Better health & performance start here. cruciferous vegetables (like cabbage. broccoli). ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. including asparagus. Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant1530 ++Helps improve energy production and regulate blood glucose levels1531 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++Stop smoking ++Limit alcohol intake ++Substitute green tea for your morning coffee and increase your citrus fruit consumption.1534 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. including bisphenol A. Both contain chemicals that can decrease iron absorption and lower its level. 2011 ++Limit drinking out of plastic containers. that can imbalance immunity and metabolism.© Integrative Health Resources. high-quality protein source1533 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH).1529 ++Increase foods that help with detoxification of the liver and kidneys. including testosterone. Pages 309-316 P/309 Back to TOC . dihydrotestosterone (DHT) and estradiol. and only a small fraction of the hormone is unbound. SHBG’s role is to store sex hormones in the blood and slowly release them in case there is a deficiency of the hormone. or “free. decreases the amount of “free” hormone and inhibits its function in the body. SHBG binds to the “free” hormone. Most of these hormones are bound to SHBG or to albumin (another protein in the blood).” It is the “free” form of the hormone that is available for use by the body.SHBG Sex hormone-binding globulin (SHBG) is a protein made in the liver that binds to sex hormones in the blood. insulin resistance. 2011 SHBG Reference Values Blood (in nanomoles per liter = nmol/L) Normal Range (Men): All ages 14. Elevated testosterone causes SHBG levels to decrease.© Integrative Health Resources. while high estrogen stimulates SHBG production and increases the levels.9 nmol/L Why is an SHBG level needed? The SHBG level is used to calculate free (unbound) testosterone levels and give a more complete picture of hormonal balance in men and women. Low SHBG in women may be found in hirsutism (excess hair growth).  SHBG can also be affected by thyroid hormone.5 – 48.1541 Low levels of SHBG are also associated with an increased risk for type 2 diabetes.4 nmol/L Normal Range (Women): 17 – 50yrs 26. untreated 14. Better health & performance start here. insulin and obesity.1540 SHBG levels are decreased by high levels of insulin and insulin-like growth factor 1 (IGF-1).1537 Certain pesticides called endocrine (hormone) disruptors can lead to hormonal imbalances and alter SHBG levels. and abnormal cholesterol and triglycerides. P/310 . decreasing in obese patients.1539.0 nmol/L Postmenopausal.1538 What Life Time Fitness Lab Tests Report a SHBG value? ++Men’s Sex Hormone Profile ++Men’s Sex Hormone Premium Profile ++Women’s Sex Hormone Profile ++Women’s Sex Hormone Premium Profile ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile What does a low SHBG value mean? Low levels of SHBG and total testosterone in men are associated with metabolic syndrome – increased inflammation. liver function.1 – 110. PCOS (polycystic ovary disease) and heart disease. elevated blood pressure. SHBG levels respond to extreme changes in body weight. “belly” fat and obesity.1542 Anabolic steroids can decrease SHBG also.1543 What are steps you can take for low RBC indices? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations.1 – 68. Avoid heating the oil. ++Limit drinking out of plastic containers. nuts and seeds. resulting in adverse influences on sex hormone balance. When omega-3 fats are consumed in adequate amounts it lowers health risks. and new studies are suggesting that adequate intakes may even help prevent obesity. Six to eight 8-ounce glasses of high-quality water per day is the goal. cantaloupe. Chicken should also be cage free. which are well documented to have anti-inflammatory effects in the body. like high fructose corn syrup. High-fiber foods help with hormonal balance. An increase in soy consumption has been found to lower testosterone in men. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. and yellow fruits and vegetables . The antioxidants and other nutrients in these foods may help balance hormone levels. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. especially for heart disease. including bisphenol A. © Integrative Health Resources. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. saturated fats founds in fatty meats and dairy. causes unfriendly flora to grow in the GI tract. and beans should be part of the diet. grapeseed oil. including flax. processed. Buy organic foods where possible. ++Studies report imbalances in hormone levels when you are overweight or obese.23 High glycemic foods also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. ++Increase omega-3 fatty acids in foods. ++Avoid using personal care items such as face creams. like tofu and soymilk. fast foods). Omega-3 fatty acids are found in fish. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. preserved foods (like lunchmeats. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration.1551 ++Avoid animal protein that has been raised with hormones whenever possible. and toiletries that contain estrogens and particularly phthalates. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated.1548 ++Over-consumption of simple carbohydrates like refined sugars and grains. baked goods.1547 ++Limit soy consumption. wieners. and free of antibiotics. but it’s great on salads and sprayed on foods. artificial sweeteners. carrots.++Stay away from inflammatory foods. and organic butter which should be limited to 1 to 2 servings a day. orange.1549.1550 ++Make sure to include green. plant foods and wild game. 2011 General Dietary and Lifestyle Recommendations P/311 . shampoos. particularly in the evening and night-time hours Better health & performance start here. These foods should supply the 20-30 grams of dietary fiber needed each day.1546 Dietary fiber also decreases the conversion of testosterone into estrogens in fat and breast cells. These foods also raise blood glucose and insulin levels. or opt for the salads with grilled meats now offered in most fast food restaurants. ++Minimize or eliminate fast food completely. walnuts. ++High-fiber foods. and citrus fruits.1552 If you are overweight or obese based on your BMI (body mass index). fresh vegetables. dyes and chemical additives. that can imbalance hormone levels. refined sugar and carbohydrates. These may have chemical residues.1544. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. fried foods.such as broccoli.1553 ++Do not microwave food in plastic containers or covered in plastic.1545 ++Use healthy fats like olive oil. ++Stop smoking. lipase. protease). Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.1558 ++If gas or bloating occurs.1554 ++Drink alcohol in moderation. 5 days a week is recommended. Supportive Supplements Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance1555 ++Helps support serotonin levels1556 Life Time Fitness FastFuel Complete 4 scoops (approx. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. At least 30 minutes of exercise daily.1561. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. 1-4 capsules (500mg – 2 grams) daily in divided doses. L-glutamine and a proprietary fruit and vegetable complex blend.1559 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. although clinical studies have not reported this interaction. change to l-glutamine.1562 ++Fish oil may increase bleeding in sensitive individuals. Hormone levels are influenced by tobacco smoke. a proprietary digestive enzyme blend (consisting of amylase. ++Helps support digestive function1557.1563 Multi-Probiotic 4000 1 capsule.1560 ++Helps support heart and blood vessel health. SunfiberTM medium chain triglycerides. 1-3 times daily ++Supports gastrointestinal health1564 ++Supports vitamin B and K metabolism1565 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels1566 Better health & performance start here. such as those taking warfarin (Coumadin) or aspirin. 2011 ++Exercise and other physical activity are essential in managing stress. P/312 .© Integrative Health Resources. Diets low in fruits (such as apples. chronic inflammation. reduces beta-glucuronidase. 1575 ++Eat more fresh fruits and vegetables. enlargement of the prostate and cardiovascular risk.1571.1568 At the same time. This helps to reduce levels of free estrogens and the chance of developing estrogen receptor positive cancers like most breast cancer. grapefruit and oranges) and cruciferous vegetables (such as broccoli.1570 Belly fat cells can create aromatase. which becomes bio-unavailable. Better health & performance start here. which help metabolize estrogen into its healthy forms. P/313 . As long as free testosterone is low and relative estrogen (estradiol and estrone) is high. retest in a month ++Bone support ++Treatment of vitamin D deficiency improves bone mineral density1567 © Integrative Health Resources. muscle weakness. a man will store fat around his belly.1569 Much of the rest of the testosterone is bound to SHBG.1573 ++Dietary fiber improves the composition of intestinal bacteria. like tofu and soymilk. depending on vitamin D3 lab value ++If lab value 30 ng/ml or less.++1-5 capsules (1. which can lead to imbalances in metabolism. An increase in soy consumption has been found to lower testosterone in men.000 – 5. What are steps you can take for a high SHBG level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. High estradiol in men is associated with abdominal fat.000 IU daily both in addition to your multivit. decreased erections and prostate problems.000 IU daily. hence the “pot belly”. General Dietary and Lifestyle Recommendations ++Limit soy consumption.1572 High levels of SHBG in women may be found in those taking oral contraceptives or in pregnancy. weight gain. including bone loss. if 30-40 ng/ml. 2011 Vitamin D 1000 What does a high SHBG value mean? As men age. poor memory.000 IU) daily. low sex drive (libido). and brussel sprouts) may result in a relative deficiency of calcium-D-glucarate and its metabolites. their serum hormone binding globulin (SHBG) starts to increase leading to a decrease in free testosterone.1574 Dietary fiber also decreases the conversion of testosterone into estrogens in fat and breast cells. then take 1. Men make more estrogen as they age due in part to an enzyme called aromatase that converts much of their remaining testosterone into estradiol. cabbage. their estrogen levels start to increase. In men who have elevated levels of SHBG. then take 5. low levels of “free” testosterone will usually result. depression. thereby decreasing testosterone even further and increasing estradiol. BBQ sauce). but many of these contain sugar and added chemical ingredients. Currently the foods that are on the most-contaminated list are peaches. spinach. ++Over-consumption of simple carbohydrates like refined sugars and grains. nectarines. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. HFCS is reported to increase inflammation in the intestinal tract and lead to problems such as hormonal imbalances.1579 ++Minimize or eliminate fast food completely. Exercise can help improve testosterone levels. Phthalates and other chemicals used in plastic have estrogen like binding ability and can cause hormone imbalances. 2011 ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated.23 High glycemic foods also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). and free of antibiotics. easily digestible protein. or opt for the salads with grilled meats now offered in most fast food restaurants. causes unfriendly flora to grow in the GI tract. which can imbalance hormone levels. a banana (limit this due to high glycemic index).1577 ++Studies report imbalances in hormone levels when you are overweight or obese. that can bind to estrogen receptors and disrupt hormonal balance. including phthalates and bisphenol A (BPA).1581 ++Exercise and other physical activity are essential in managing stress. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. and toiletries that contain estrogens and particularly phthalates. and others. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. ++There are several kinds of protein drinks on the market. imported grapes. At least 30 minutes of exercise daily. celery. sweet bell peppers. Buy organic foods where possible. condiments (ketchup. ++Avoid animal protein that has been raised with hormones whenever possible. pears.1582 ++Limit drinking out of plastic containers. You can mix the protein powder with a cup of fresh berries. and negatively affect other hormones like thyroid hormone. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. shampoos. ++The diet should limit inflammatory foods. 5 days a week is recommended. cherries. Six to eight 8-ounce glasses of high-quality water per day is the goal. These foods also raise blood glucose and insulin levels. © Integrative Health Resources. ++Avoid using personal care items such as face creams. lettuce. apples. fruit juice beverages. Plastics contain residues. and potatoes.1580 Reduced sleep can lower testosterone production. like soft drinks.1576. strawberries. Several studies have found that those individuals with insomnia and other sleep disturbances have more chances of hormonal imbalances. chemical preservatives. Chicken should be cage free. resulting in adverse influences on sex hormone balance. such as processed meats. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. and food additives. High fructose corn syrup (HFCS) is used to sweeten many foods. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration.1583 ++Do not microwave food in plastic containers or covered in plastic.Better health & performance start here.1578 If you are overweight or obese based on your BMI (body mass index). P/314 . or other fruit in a blender with rice milk or quality water. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs.1589 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule.1586 ++If gas or bloating occurs. a proprietary digestive enzyme blend (consisting of amylase. change to l-glutamine. L-glutamine and a proprietary fruit and vegetable complex blend. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. as well as vitamin C. 1-4 capsules (500mg – 2 grams) daily in divided doses. and wasabia. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. green tea. SunfiberTM medium chain triglycerides. mix and drink daily ++Easily digestible. ++Helps support digestive function ++Helps clear the body of environmental toxins Better health & performance start here.1584 Life Time Fitness FastFuel Complete 4 scoops (approx. 2011 Supplements P/315 . ++Helps support digestive function1585. minerals. 1-3 times daily ++Supports gastrointestinal health1590 ++Supports vitamin B and K metabolism1591 ++Helps improve absorption of nutrients from foods Ultra-D Tox 1-2 capsules 2 times daily. curcumin.DIM 2 capsules daily ++DIM™ is a synergistic combination of plant based ingredients including diindolylmethane.1587 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. high-quality protein source1588 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). protease). which help support healthy hormone balance by improving estrogen metabolism. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. and probiotics. © Integrative Health Resources. lipase. 2 with breakfast and 2 with dinner ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels.000 IU daily both in addition to your multivit.Life Time Fitness LeanSource™ Weight Loss ++1-5 capsules (1. help the body adapt to stress. then take 5. balance neurochemistry.1594 Better health & performance start here.000 – 5. then take 1. depending on vitamin D3 lab value ++If lab value 30 ng/ml or less. retest in a month ++Bone support ++Treatment of vitamin D deficiency improves bone mineral density1592 4 capliques daily. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. P/316 .000 IU daily. if 30-40 ng/ml. capsaicinoids from Cayenne pepper. reduce cravings. ++LeanSource™ contains a thermogenic blend of green tea. 2011 Vitamin D 1000 1593. conjugated linoleic acid (CLA).000 IU) daily. Evodia and a supportive supplements * Use if BMI 25 or > © Integrative Health Resources. Pages 317-324 P/317 Back to TOC . Sodium in the body is essential for: ++Blood Pressure regulation: In regulating body fluids. ++Muscle and Nerve Action: Sodium ions play a critical role in the transmission of electrochemical impulses for nerve function and muscle contraction. ++Cellular Permeability: Sodium helps control and operate the sodium/potassium pump. carried by the blood to the kidneys where it is either filtered out and returned to the blood or excreted. other minerals and vitamins. Sodium is the primary extracellular (outside the cell) electrolyte in body fluids. Most Americans consume enormous amounts of sodium. oxygen) across cell membranes. ++Sodium helps regulate the transport and excretion of carbon dioxide (CO2). This helps make the cell walls porous and able for the transport of materials (like blood sugar. ++Acid/alkaline Balance: Sodium helps regulate the acid/ alkaline balance (pH) in the blood and lymph fluids. sodium has a major role in the regulation of blood pressure.SODIUM Sodium is one of the body’s three major electrolytes (the other two being potassium and chloride). from 10 to 35 times more than the recommended daily intake. Dietary sodium is easily absorbed from the intestine. confusion ++Memory loss ++Dehydration ++Loss of appetite Sodium deficiency is rare in humans. cramps ++Diarrhea ++Fatigue ++Headaches ++Irregular heartbeat (arrhythmia) ++Low blood pressure ++Poor concentration.© Integrative Health Resources. severe diarrhea. chronic stress. and digestive system balance. which may increase an individual’s need for sodium: ++ACE inhibitors. P/318 . 2011 SODIUM Reference Values Blood Sodium (Measured in millimoles per liter = mmol/L) Normal Range (Adults) 135 . A sodium level is important in evaluating heart. The following drugs can cause a depletion of sodium. including lisinopril (Zestril. Low-sodium can be caused by starvation. in conjunction with a lack of water. Prinivil).145 mmol/L Why is a Sodium blood level needed? A sodium level is tested routinely as part of your comprehensive metabolic panel (CMP). muscle. kidney. Symptoms of sodium deficiency include: ++Muscle weakness. and excess perspiration. What Life Time Fitness Lab Tests Report a Sodium range? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a Low-sodium value mean? A low level of sodium is also called hyponatremia. including furosemide (Lasix) Better health & performance start here. benazepril (Lotensin) and enalapril (Vasotec) ++Salicylates. including aspirin ++Loop Diuretics. adrenal gland. excessive vomiting. captopril (Capoten). You can mix the protein powder with a cup of fresh berries or other fruit in a blender with almond milk or quality water. easily digestible protein. and cruciferous vegetables (cabbage. blueberries. raisins.1595 ++Decrease your exercise level if you are overdoing it. Fruits contain almost no sodium. turkey. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. but many of these contain sugar and added chemical ingredients. cheese. orange. Protein foods generally contain more sodium than vegetables and grains. strawberries. ++Remember to chew your food. ++You can increase your protein also by using a protein supplement. bison and ostrich. juices (including tomato. lemon. including fish. prunes. apricots. ++Limit alcohol consumption. pumpkin. Better health & performance start here. ++If you are sweating a lot. ++Increase your intake of lean. It’s best not to eat after 7 pm. fish (such as salmon and cod) and beef. citrus fruits. grapes. beans. There are several kinds of protein drinks on the market. high-quality proteins in the diet. Saliva begins the process of digestion — it tells your stomach that food is coming. particularly in the evening and night-time hours. General Dietary and Lifestyle Recommendations ++Table salt is the most concentrated source of sodium. use electrolyte replacement drinks. yogurt). Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation and help your hormone receptors to function appropriately. Sodium loss in over-training is common. is the first step in healthy digestion. and free of antibiotics. broccoli. peanuts). ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. mushrooms (especially portabella). turkey. grapefruit).What are steps you can take for a Low-sodium value? © Integrative Health Resources. cauliflower) ++Eat meals at regular times each day. Chewing your food thoroughly. almonds. 2011 ++Thiazide Diuretics. soy products. like bananas. carrots. you have to watch the sugar content and the chemical preservatives and sweeteners in these. watermelon. Chicken should also be cage free. dates. ++Decrease potassium-containing foods. especially beer. dairy (milk. including hydrochlorothiazize ++Colchicine DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. nuts (pistachio. beets. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. greens. ++Foods low in potassium include apples. spinach. P/319 . rather than bolting it. However. ++Avoid animal protein that has been raised with hormones whenever possible. change to l-glutamine. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. lipase. L-glutamine and a proprietary fruit and vegetable complex blend. then 5gm daily ++Promotes protein synthesis and enhances muscle mass ++Important in exercise and fitness performance1598 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. 1-4 capsules (500mg – 2 grams) daily in divided doses. mix and drink daily ++Easily digestible. protease). ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.Life Time Fitness FastFuel Complete 4 scoops (approx. Life Time Fitness Creatine 10gm daily in divided doses for 1 week. © Integrative Health Resources.1601 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. 2011 Supportive Supplements P/320 . SunfiberTM medium chain triglycerides. high-quality protein source1600 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). 1-3 times daily ++Supports gastrointestinal health1602 ++Supports vitamin B and K metabolism1603 ++Helps improve absorption of nutrients from foods Better health & performance start here. ++Helps support digestive function1596.1599 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage. a proprietary digestive enzyme blend (consisting of amylase.1597 ++If gas or bloating occurs. © Integrative Health Resources. Some causes of high sodium levels include: ++Dehydration ++Heart problems ++Too much salt in the diet ++Vomiting/diarrhea ++Thyroid imbalances ++Kidney problems ++Chronic Stress Symptoms of high sodium levels include: ++Weight gain ++Confusion ++Thirst ++Dry lips.2 capsules. largely because of diet. Higher levels are far more common than lower levels. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels1604 Relora can increase salivary DHEA and decreases salivary morning cortisol levels1605 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. 1-2 times daily * Use if stress is present ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. A high sodium level is related to increased blood pressure (hypertension) and an increase in heart related problems including stroke. mouth and eyes ++Low-calcium and potassium levels ++Mood swings ++Restlessness ++Fluid build-up (edema) ++High blood pressure Better health & performance start here.1607 An elevated blood pressure reading is generally considered to be greater than 120/80 mmHg. ++Relora Plex also contains B-vitamins. again. Relora may cause drowsiness or sedation in sensitive individuals. 2011 Relora Plex What does a high Sodium value mean? High sodium levels are also called hypernatremia. P/321 .1606. a minimum of 2 liters of filtered water daily is recommended. smoked and pickled foods. fish.1609 Better health & performance start here. like leafy vegetables. sweet potatoes. nuts. such as brocolli. look for the sodium content expressed in milligrams that is listed on the Nutrition Facts label ++Focus on buying low-sodium foods that have 140 milligrams or less of sodium per serving and make these your staples ++Increase foods that help detoxify the kidneys. like pre-packaged foods. ++Avoid prepackaged dinners and smoked. peanuts. fast foods. tomatoes. artichoke. eat unsalted nuts or unsalted popcorn ++Do not drink soft drinks or sodas. but also they are sweetened with high fructose corn syrup or artificial sweeteners. vegetables. but they can lead to iodine deficiency. whole grains. ++Low-sodium foods are eggplant. melons. yoga and dancing are also good activities to help decrease stress. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. and low-fat dairy products substantially lowered blood pressure in those with elevated levels. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. ++Drink green tea daily instead of coffee. hot dogs. 30 minutes daily at least 3 times a week. raisins and artichokes. pickled or cured meats like jerky.1608 ++Salt substitutes contain potassium. ham and canned meats – they are high in sodium ++Avoid the fast foods. kale. DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. Swimming. collards and turnip greens. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. a daily sodium intake of less than 2400 mg per is recommended for adults. ++Increase potassium and calcium rich foods. nuts (unsalted). ++Limit snack foods like chips and pretzels. ++Exercise appropriately. mozzarella and ricotta are Low-salt cheeses) ++Read labels carefully. mushrooms. ++A DASH diet is recommended. canned meats. parsley ++Increase water intake – stay hydrated. fruits like apricots or figs (bananas are really high in sugar. lunchmeats and chips. poultry. Make sure the salt substitute has iodine added. since they are very high in sodium. ++Avoid foods high in sodium. If you are overweight or obese based on your BMI (body mass index). © Integrative Health Resources. garlic. Soft drinks generally not only have high sodium levels. 2011 What are steps you can take for a high Sodium level? General Dietary and Lifestyle Recommendations ++According to the Food and Nutrition Board. so stay away from them if possible) ++Minimize the amount of cheese you eat (Monterey. onions. including asparagus. P/322 . particularly in the evening and night-time hours. The DASH (Dietary Approaches to Stop Hypertension) trial found that a diet emphasizing fruits. ++Lose weight. lipase. high-quality protein source1613 ++Whey protein also is an antioxidant by helping to raise the levels of the glutathione (GSH). 2011 Supplements P/323 . SunfiberTM medium chain triglycerides. L-glutamine and a proprietary fruit and vegetable complex blend. mix and drink daily ++Easily digestible.1617 Better health & performance start here.1611 ++If gas or bloating occurs. 1-3 times daily ++Supports gastrointestinal health1616 ++Supports vitamin B and K metabolism1617 ++Helps improve absorption of nutrients from foods Ultra-D Tox 1-2 capsules 2 times daily. change to l-glutamine. protease). and probiotics. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. 1-4 capsules (500mg – 2 grams) daily in divided doses. a proprietary digestive enzyme blend (consisting of amylase. minerals. as well as vitamin C.Life Time Fitness FastFuel Complete 4 scoops (approx. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.1612 Life Time Fitness Peak Performance Whey Protein Isolate 2 scoops in favorite beverage.1614 ++Provides 22gm protein per 2 scoops (30gm) Multi-Probiotic 4000 1 capsule. ++Helps support digestive function1610. © Integrative Health Resources. ++Helps support digestive function Ubiquinol-QH 1 capsule (100mg) daily ++Highly absorbable coenzyme Q10 (CoQ10) ++Necessary for cellular energy and important in heart protection ++Reported to lower blood pressure. balance neurochemistry. capsaicinoids from Cayenne pepper.4 capliques daily. 2 with breakfast and 2 with dinner * Use if BMI 25 or > ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. reduce cravings. Evodia and a supportive supplements © Integrative Health Resources. P/324 . ++LeanSource™ contains a thermogenic blend of green tea.1619 Better health & performance start here. increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. 2011 Life Time Fitness LeanSource™ Weight Loss 1618. conjugated linoleic acid (CLA). help the body adapt to stress. testosterone stimulates development of secondary sex characteristics. This is the active form. and in the ovaries of females. Its production is stimulated and controlled by luteinizing hormone (LH) made in the pituitary gland located in the brain – the more LH. Pages 325-334 P/325 Back to TOC . In women. The effects of the sex hormone testosterone on the prostate in men are mainly due to DHT. Testosterone is known as an androgen. and is present in large amounts in males during puberty and in adult males to regulate the sex drive and maintain muscle mass. testosterone is converted to estradiol. muscle development. 5-alpha reductase type I is the predominant enzyme in the skin. especially sex hormone binding globulin (SHBG) and albumin. development of lean muscle mass and strength and libido. Testosterone is also produced in smaller amounts by the adrenal glands in both males and females. A trace amount of these steroids circulate in the unbound form in the blood and are referred to as free testosterone. and is responsible for the local action of DHT on hair follicles which can lead to male pattern baldness. Testosterone in women is important for bone strength. and a deepening voice. including enlargement of the penis. In males. growth of body hair. the active metabolite of testosterone produced by the action of an enzyme called 5-alpha reductase type II.1620 Androgens circulate in the blood bound to proteins. the more testosterone.TESTOSTERONE Testosterone is a steroid hormone derived from cholesterol and produced in the male testes. or male hormone. the main sex hormone in females. 8 – 21.2 – 24. A total blood testosterone level measures the bound and free testosterone.17 28 – 1110 ng/dL Adult 280 – 800 ng/dl Normal Range (Women): Adult 6 – 82 ng/dl Why is a Testosterone level needed? Testosterone occurs in the blood as bound and free. The purpose of a free testosterone level (in saliva) is to correct the total testosterone level for the effect of the binding by SHBG. 2011 TESTOSTERONE Reference Values Free Testosterone Blood (in picograms per milliliter = pg/ml) Normal Range (Men): Ages 20 .5 pg/ml Ages 30 .© Integrative Health Resources. What Life Time Fitness Lab Tests Report a Testosterone value? ++Men’s Sex Hormone Profile ++Men’s Sex Hormone Premium Profile Better health & performance start here.0 – 2. or circulating. Bound testosterone is linked to a protein.0 – 1.8 pg/ml TOTAL testosterone Blood (in nanograms per deciliter = ng/dL) Normal Range (Men): Ages 13 .0 pg/ml Ages >59 6.2 pg/ml Ages >59 0.49 6.59 0.5 pg/ml Ages 50 .6 – 18.39 8. Free. either sex hormone binding globulin (SHBG) or albumin.1 pg/ml Normal Range (Women): Ages 20 . P/326 .7 – 25. Men’s testosterone levels will be highest in the morning.3 – 26.29 9. testosterone is unattached to blood proteins and are available for use by the body.1 pg/ml Ages 40 .59 7. osteoporosis. even in the low normal range. As men age. A hysterectomy can lead to a decline in testosterone Better health & performance start here. including prednisone.1624 A low testosterone level in men may also lead to a decreased sex drive and erectile dysfunction. and that triggers obesity—most commonly seen as a “pot belly. heart conditions.1629 Sleep disturbances can disrupt the normal testosterone rhythm in men. A study found that lower testosterone levels. What makes matters worse is that the testosterone that doesn’t get turned into DHT is available to be converted to estradiol by the enzyme. decreased sperm count. an increase in SHBG (which binds the free. immune problems and even cancer. loss of libido and sexual function and an enlarged prostate. loss of muscle tone. lack of concentration. too little testosterone has been linked to insulin resistance and vitamin D deficiency.1622 This decline in male sex hormones and associated hormonal imbalances can play a role in developing insulin resistance and diabetes. thyroid imbalances.1625. increase the risk of developing heart problems. which leads to male pattern baldness and prostate inflammation (hyperplasia). methylprednisolone and hydrocortisone ++Oral contraceptives The testosterone levels of women tend to decline with age also.1631 Finally. High levels of estrogen in men can cause reduced levels of testosterone. P/327 . a decline in the production of testosterone occurs in most women. insulin resistance and blood sugar imbalances. bone loss and loss of muscle mass. fatigue.7% of men over 45 years. weight gain and other metabolic imbalances including high cholesterol and triglyceride levels. weight gain.1626 Some men genetically make more DHT. Studies have found that men with low circulating testosterone have higher levels of DHT. or male menopause) and women. increased body fat.1628 Other factors like stress. which can lead to male pattern baldness and an increase in the risk of developing prostate problems.1621 Low testosterone levels have been reported in as many as 38. their available free testosterone is bound by sex hormone binding globulin (SHBG). Two out of ten cases of osteoporosis are now in men. active testosterone). high blood pressure. Recent studies have found that by age 35 as many as 25% of males will have lowered testosterone levels. aromatase. Alzheimer’s disease. As men age. This leads to increases in insulin resistance. Testosterone is made from DHEA (dehydroepiandosterone). and excess alcohol intake can also lower testosterone concentrations.1632 Medications that can decrease testosterone levels include: ++Leuprolide (Lupron Depot) ++Flutamide (Eulixin) ++Nilutamide (Anandron) ++Spironolactone (Aldactone) ++Finasteride (Propecia) ++Dutasteride (Avodart) ++Minoxidil (Rogaine) ++Corticosteroids. their testosterone becomes further broken down to dihydrotestosterone (DHT) by the enzyme 5-alpha reductase.” 1627 In men.1623 Another study found a link between low levels of testosterone and increased risk for mortality (death) from all causes in adult men of all ages.1630 Low testosteronehas also been linked to osteoporosis. a steroid hormone precursor. low testosterone can lead to memory and cognitive problems. smoking. During perimenopause and menopause.What does a low Testosterone value mean? © Integrative Health Resources.54 Stress and the release of the stress hormone cortisol is a major contributor to a decline in testosterone. 2011 ++Women’s Sex Hormone Premium Profile ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile The aging process naturally lowers testosterone levels in men (called andropause. and radishes. fresh vegetables. When omega-3 fats are consumed in adequate amounts it lowers health risks. which are well documented to have anti-inflammatory effects in the body. but it’s great on salads and sprayed on foods. nuts and seeds. garlic. blood sugar imbalances and weight gain.1633. less bone and muscle strength. plant foods and wild game. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. and increase the risk of breast conditions such as cancer. baked goods.© Integrative Health Resources.1640 Increase foods that contain selenium. saturated fats founds in fatty meats and dairy. liver. wieners. ++Selenium is important for male reproductive health.1636 What are steps you can take for a Testosterone level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. ++Stay away from inflammatory foods. and seafood (especially oysters. celery. dairy products. These foods should supply the 20-30 grams of dietary fiber needed each day. High-fiber foods help with hormonal balance. Human breast milk contains six times more selenium than cow’s milk. fried foods.1641 Dietary fiber also decreases the conversion of testosterone into estrogens in fat and breast cells. The best dietary sources of zinc are lean meats. or opt for the salads with grilled meats now offered in most fast food restaurants. For example.1635.1634 Symptoms of low testosterone in women include less energy. An increase in soy consumption has been found to lower testosterone in men. grapeseed oil.23 Better health & performance start here. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. A cow’s milk diet for infants can contribute to low selenium levels and depressed immune systems in infants. over-consumption of simple carbohydrates like refined sugars and grains. Whole grain breads and cereals are also good sources of zinc. and organic butter. and some vegetables including cabbage. cucumbers. 2011 also. refined sugar and carbohydrates. Brazil nuts have the highest amount of selenium. Omega-3 fatty acids are found in fish. resulting in adverse influences on sex hormone balance. immune imbalances. and brown rice has 15 times more selenium than white rice.1639 Increase your zinc intake. If you are overweight or obese based on your BMI (body mass index).1642 ++Limit soy consumption. P/328 . and beans should be part of the diet. ++Minimize or eliminate fast food completely. Buy organic foods where possible. weight gain and a diminished sexual drive.1643 ++On the other hand. especially for heart disease. liver. like high fructose corn syrup. including seafood. whole wheat bread has twice the selenium as white bread. artificial sweeteners. Avoid heating the oil. causes unfriendly flora to grow in the GI tract. Food processing causes substantial loss of selenium. like tofu and soymilk. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. Testosterone deficiency may also be a key factor for heart problems in aging women or women who have had hysterectomies. but in most people these foods should be limited to 1 to 2 servings a day. ++High-fiber foods. eggs. fast foods). but make sure they are from a good source). but limit your carbohydrate intake as this can lead to insulin resistance. You can complement that with a little fruit and some beans and whole grains. including flax. ++Increase omega-3 fatty acids in foods. dyes and chemical additives. eggs. preserved foods (like lunchmeats. brittle hair.1638 ++Use healthy fats like olive oil. and new studies are suggesting that adequate intakes may even help prevent obesity.1637. walnuts. processed. General Dietary and Lifestyle Recommendations ++Lose weight. These foods also raise blood glucose and insulin levels. ++Zinc is important for male reproductive health. 50mg daily. leading to metabolic imbalances. and wasabia. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. and negatively affect other hormones like thyroid hormone. a banana.1649 ++Drink alcohol in moderation. Six to eight 8-ounce glasses of high-quality water per day is the goal. ++Avoid animal protein that has been raised with hormones whenever possible. but many of these contain sugar and added chemical ingredients. curcumin. 5 days a week is recommended. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. 2011 ++Diets low in protein in elderly men may lead to elevated SHBG levels and decreased testosterone bioactivity. and free of antibiotics. At least 30 minutes of exercise daily. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. Hormone levels are influenced by tobacco smoke. or other fruit in a blender with rice milk or quality water. and toiletries that contain estrogens and particularly phthalates.1650 Better health & performance start here.1647 ++Exercise and other physical activity are essential in managing stress. ++There are several kinds of protein drinks on the market. P/329 .1645 ++Do not microwave food in plastic containers or covered in plastic. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. easily digestible protein. You can mix the protein powder with a cup of fresh berries.© Integrative Health Resources. including bisphenol A. Chicken should also be cage free. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. that can imbalance hormone levels. Supportive Supplements DHEA (dehyroepiandosterone) 5 . green tea. These may have chemical residues. shampoos. ++Limit drinking out of plastic containers. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately. Exercise can help improve testosterone levels. particularly in the evening and night-time hours.1646 Reduced sleep can lower testosterone production.1644 You may want to consider adding a protein drink to your diet. which helps support healthy hormone balance by improving estrogen metabolism.1648 ++Stop smoking. ++Avoid using personal care items such as face creams. depending upon laboratory results ++Supports DHEA and testosterone levels DIM 2 capsules daily ++DIM™ is a synergistic combination of plant based ingredients including diindolylmethane. © Integrative Health Resources. L-glutamine and a proprietary fruit and vegetable complex blend.1653 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. although clinical studies have not reported this interaction. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. such as those taking warfarin (Coumadin) or aspirin.1657 Multi-Probiotic 4000 1 capsule.1652 ++If gas or bloating occurs.4 scoops (approx. 1-3 times daily ++Supports gastrointestinal health1658 ++Supports vitamin B and K metabolism1659 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels1660 Better health & performance start here.1655. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.1654 ++Helps support heart and blood vessel health. ++Helps support digestive function1651. lipase. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. SunfiberTM medium chain triglycerides. protease). change to l-glutamine. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. a proprietary digestive enzyme blend (consisting of amylase. 1-4 capsules (500mg – 2 grams) daily in divided doses. 2011 Life Time Fitness FastFuel Complete P/330 .1656 ++Fish oil may increase bleeding in sensitive individuals. androgenic adaptogens & other herbs designed to help promote optimal testosterone function. which can both help balance DHT and testosterone.000 – 5. then take 1.000 IU daily. then take 5.000 IU) daily. Relora may cause drowsiness or sedation in sensitive individuals.1662 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol. 1-2 times daily ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. if 30-40 ng/ml.000 IU daily both in addition to your multivit. depending on vitamin D3 lab value ++If lab value 30 ng/ml or less.1663 * Use if stress is present Testo-Gain Vitamin D 1000 ++1-5 capsules (1. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels1661 Relora can increase salivary DHEA and decreases salivary morning cortisol levels.2 capsules. retest in a month Better health & performance start here. 2011 Relora Plex ++Bone support ++Treatment of vitamin D deficiency improves bone mineral density1664 P/331 . Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense). ++Relora Plex also contains B-vitamins. © Integrative Health Resources. 1 capsule 2 times daily with food ++Testo-Gain™ is a synergistic combination of phytoandrogens. A high DHEA level in women has been linked to PCOS or polycystic ovary syndrome. capsaicinoids from Cayenne pepper. vardenafil (Levitra) ++Androgen replacement therapy. Symptoms of high testosterone in men include: ++Acne ++Aggressive Behavior ++Heart Damage ++Impotence ++Insomnia ++Liver Problems ++Low Sperm Count ++Shrinking Testicles High testosterone in women can lead to hormonal imbalances. balance neurochemistry. including sildenafil (Viagra). 2011 Life Time Fitness LeanSource™ Weight Loss 1665. 2 with breakfast and 2 with dinner * Use if BMI 25 or > ++LeanSource™ is composed of dietary supplements that help balance insulin resistance and blood sugar levels. redistribution of body fat. help the body adapt to stress.1666 What does a high Testosterone value mean? High levels of testosterone in men are usually seen in athletes or those who use testosterone (steroid) hormones. conjugated linoleic acid (CLA). increase energy and help increase thermogenesis to burn fat all promoting and sustaining weight loss. including excessive facial or body hair. Other problems with high testosterone levels in women include increased libido. including estrogen deficiency. Obesity and high testosterone in women are key features of polycystic ovary syndrome (PCOS). In women. High DHEA can lead to development of male characteristics. ++LeanSource™ contains a thermogenic blend of green tea. muscularity or a deep voice. increased muscle mass. enlargement of the clitoris. tadalafil (Cialis).1669 ++Medications that can increase testosterone levels include: ++Drugs for erectile dysfunction.1668 High DHEA levels can signal hormonal imbalances due to adrenal gland problems. male pattern baldness and/or increased perspiration.1667 High testosterone levels in women can lead to male pattern hair growth (hirsutism). reduce cravings.4 capliques daily. Evodia and a supportive supplements © Integrative Health Resources. deepening of the voice. P/332 . especially on the face and chest. overproduction of DHEA can increase testosterone levels and cause menstruation to stop. including testosterone ++Estrogen therapy ++Anticonvulsants ++Barbiturates Better health & performance start here. male pattern baldness. Buy organic foods where possible. High-fiber foods help with hormonal balance. that can imbalance immunity and metabolism. An increase in soy consumption has been found to lower testosterone. nuts and seeds. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. and toiletries that contain estrogens and particularly phthalates. particularly in the evening and night-time hours. When omega-3 fats are consumed in adequate amounts it lowers health risks. and organic butter. and citrus fruits. and yellow fruits and vegetables . increase soy consumption.1674 ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration.1671. ++Limit drinking out of plastic containers. orange. and new studies are suggesting that adequate intakes may even help prevent obesity. such as antioxidant vitamins. Avoid heating the oil. fresh vegetables. processed. These foods should supply the 20-30 grams of dietary fiber needed each day. plant foods and wild game. or opt for the salads with grilled meats now offered in most fast food restaurants. but in most people these foods should be limited to 1 to 2 servings a day. carrots. artificial sweeteners. cantaloupe. including bisphenol A. DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. wieners. and phytochemicals. Make sure to include green. ++Minimize or eliminate fast food completely. These may have chemical residues.1672 ++Use healthy fats like olive oil. grapeseed oil. © Integrative Health Resources.1676 ++Exercise in moderation. especially for heart disease.such as broccoli. ++Avoid using personal care items such as face creams. You can complement that with a little fruit and some beans and whole grains.1677 ++Drink alcohol in moderation.1675 ++Do not microwave food in plastic containers or covered in plastic. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. refined sugar and carbohydrates. Omega-3 fatty acids are found in fish. but it’s great on salads and sprayed on foods. P/333 . baked goods. like high fructose corn syrup. do Yoga or Tai Chi. shampoos. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. walnuts. which are well documented to have anti-inflammatory effects in the body. ++Stop smoking. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult.1670 ++Increase omega-3 fatty acids in foods. dyes and chemical additives. Hormone levels are influenced by tobacco smoke.. like tofu and soymilk. Six to eight 8-ounce glasses of high-quality water per day is the goal. garden. ++High-fiber foods.1673 Such foods also provide important benefits. ++Decrease stress – take a walk. fast foods). including flax. minerals. Better health & performance start here. saturated fats founds in fatty meats and dairy. ++For women. 2011 What are steps you can take for a high Testosterone level? General Dietary and Lifestyle Recommendations ++Stay away from inflammatory foods. The antioxidants and other nutrients in these foods may help balance hormone levels. fried foods. and beans should be part of the diet. preserved foods (like lunchmeats. if there is no allergy. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism.1683. change to l-glutamine. ++Helps support digestive function1679.1681 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. protease). 1-4 capsules (500mg – 2 grams) daily in divided doses. 2011 Supplements P/334 .1684 ++Fish oil may increase bleeding in sensitive individuals.1682 ++Helps support heart and blood vessel health.1678 Life Time Fitness FastFuel Complete 4 scoops (approx. such as those taking warfarin (Coumadin) or aspirin. although clinical studies have not reported this interaction. SunfiberTM medium chain triglycerides. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.1680 ++If gas or bloating occurs. © Integrative Health Resources. via inhibition of alpha-5-reductase. a proprietary digestive enzyme blend (consisting of amylase. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.Saw palmetto MAX-5 For men: 160mg 2 times daily. standardized to 30% fatty acids ++Used for prostate problems ++Studies indicate that saw palmetto may be able to inhibit the conversion of testosterone to its more active and potentially damaging form. dihydrotestosterone (DHT). lipase.1685 Multi-Probiotic 4000 1 capsule. L-glutamine and a proprietary fruit and vegetable complex blend. 1-3 times daily ++Supports gastrointestinal health1686 ++Supports vitamin B and K metabolism1687 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation and improve hormone levels1688 * For men Better health & performance start here. 1689 Hypothyroidism (low thyroid) is by far the most common. Pages 335-346 P/335 Back to TOC . or T3. such as in the brain. Thyroid hormones influence almost every cell of the body.THYROID PROFILES The thyroid gland plays an enormous role in weight control. such as low body temperature. The free T4 component is the most important to determine how the thyroid is functioning. When thyroid hormone production is impaired or interfered with. they are released into the bloodstream and circulate throughout the body getting delivered to the cells. which prevents the T4 from entering the tissues that need thyroid hormone and (2) free T4. The thyroid gland has a crucial role in metabolism. A small amount of T3 is made directly in the thyroid. As they are made. T4 is converted to triiodothyronine (T3) by the removal of an iodine atom. T4 is the primary thyroid hormone produced in the thyroid gland. which does enter the target tissues and causes an effect.) TSH stimulates the thyroid gland to then make thyroid hormone by using iodine (which the thyroid gland captures from the bloodstream and stores for ready use when needed) and tyrosine. by releasing thyrotropin releasing factor (TRF). with weight gain quickly following. Once the T4 levels go up. Estimates are that as many as 1 in 10 people suffer from some type of thyroid disorder. This occurs mainly in the liver and in certain tissues where T3 acts. T4 circulates in the blood in two forms: (1) T4 bound to proteins. then the pituitary produces more TSH to let the thyroid know to produce more T4. fat burning. which then signals the anterior pituitary gland to release thyroid stimulating hormone (TSH. an amino acid we obtain from proteins in our diet. and oxygen utilization. Initially. is made with 3 molecules of iodine and tyrosine. Thyroid hormones regulate how each cell converts calories from food or stored fat into energy. The amount of TSH that the pituitary produces and lets into the blood stream depends on the amount of T4 in the body. To exert its effects. where specific enzymes (called diodinase enzymes) remove one molecule of iodine from circulating T4. Calcitonin is important in calcium and phosphorus levels. it is made when four molecules of iodine combine with the amino acid tyrosine. The thyroid produces and secretes three major hormones: thyroxine (T4). This tiny gland in your neck produces the thyroid hormones that set the basal metabolic rate of the body. Triiodothyronine. That’s why fatigue is the primary symptom of thyroid insufficiency. but the majority is made in other tissues of the body. then the pituitary decreases production of TSH.1690 Thyroid hormones are made under the direction of the hypothalamus and the pituitary gland in the brain. triiodothyronine (T3) and calcitonin. it limits energy production. as well as gastrointestinal and neuromuscular function. If there is little T4 in the blood. In fact hypothyroidism is second only to diabetes as the most common endocrine disorder. the hypothalamus responds to a metabolic change. 4 pg/mL (picograms per milliliter) TSH (Thyrotropin stimulating hormone) TSH 0.0 – 4. because T3 is the active thyroid hormone.5 – 12. this can still be low.0 ug/dL (micrograms per deciliter) Free T4 (Thyroxine) .© Integrative Health Resources. and folic acid to making serotonin receptors function properly in regulating mood and hunger. B12. total bound and free (Thyroxine) T4 4. the one that actually attaches to the cells and drives your body’s energy production. P/336 .82 – 1. B6.77 ng/dL (nanograms per deciliter) Serum T3. total bound and free (Triiodothyronine). 2011 THYROID PROFILES Reference Values Serum T4.1693 Even if the other thyroid numbers are normal. It is incredibly important to know this number.5 uIU/mL (micro International units per milliliter) T3 Uptake (binding capacity of T3RU TBG) 24 – 39 % Thyroid Peroxidase Antibody. > 19yrs FT3 2.1691 But most importantly. Many practitioners are finding an alarming number of people with normal TSH and T4 who have low T3.45 – 4. doctors will test the Thyroid-Stimulating Hormone (TSH) and T4 levels. They affect everything from stomach acid production to absorption of nutrients like magnesium.1692 Typically. but fail to measure the hormone T3. including: ++Free T3 ++Free T4 ++TSH ++T3 uptake (T3RU) ++Total T4 ++TPO Thyroid hormones are the master hormones that make your metabolism function. > 10yrs T3 71 – 180 ng/dL (nanograms per deciliter) Free T3 (Triiodothyronine).1694 Better health & performance start here. > 19yrs FT4 0. thyroid hormones drive energy production in every cell of your body. > 19yrs 0 – 34 IU/mL (International units per milliliter) TPO Why is a Thyroid Panel needed? Life Time Fitness tests for several components of the thyroid. The thyroid hormone T3 is the key to the ignition switch that turns on the power-generating abilities of your cells. Another test for antibodies associated with the thyroid is the antithyroglobulin Ab test. but if you don’t have adequate free T4. © Integrative Health Resources. A thyroid antibody test measures the amount of TPO in the blood. A thyroid peroxidase test detects antibodies against TPO in the blood. ++Free T3 (triiodothyronine): It is very important to know this number because T3 is the active thyroid hormone. rT3 has no effect on metabolism because it is biologically inactive.When the body is under stress. total (thyroxine): T4 converts to active T3. TSH stimulates the thyroid gland to produce hormones.TBG is a protein that binds thyroid hormones in circulation and carries them to their target tissues. including fatigue.++T4. This is a measurement of the total amount of T4 you have in your blood stream and helps determine if a thyroid imbalance is present. the one that actually attaches to the cells and drives your body’s energy production. Minerals including magnesium. TPO antibodies can indicate thyroid tissue destruction. you do not have the form of the hormone that can become active. A large portion of this total amount is bound by protein molecules and is unavailable for use by the body. P/337 . such as in autoimmune conditions like Hashimoto’s disease and thyroiditis. the lower the value of T3RU. and iron are needed to help with the conversion of T4 to T3. ++T3 uptake (T3RU): T3RU or T3 resin uptake helps determine how much thyroxin-binding globulin (TBG) is available in your bloodstream. 2011 Components of the Life Time Fitness Thyroid Testing include: Other components of thyroid testing (not in LabCorp Testing): ++Thyroxine binding globulin (TBG) . RT3 is an inactive form of T3. which is why your free T4 should be measured as well. instead of converting T4 into the active T3. A T3 uptake test (T3RU) can determine the level of TBG in the blood. ++Free T4 (free thyroxine): This is the thyroid hormone that is not bound to protein and can be converted to T3. ++TSH (Thyroid Stimulating Hormone): A TSH level is used to evaluate the activity of the thyroid gland. it is very important to test for Free T4 and Free T3. ++Reverse T3 . ++If you are suffering from fatigue. Regular T4 can be normal. your levels of Free T3 may still be low if your body is not adequately converting Free T4 to Free T3. The higher the level of TBG. What Life Time Fitness Lab Tests Report Thyroid values? ++Energy and Metabolism Profile ++Energy and Metabolism Premium Profile ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile Better health & performance start here. the body makes Reverse T3 (rT3) instead in order to conserve energy. Even if you have normal levels of Free T4. Imbalances in thyroid metabolism can alter the levels of TSH. TBG carries most of the T3 and T4 in the blood. selenium. It is quite possible to have adequate T4 and normal (typically at the upper end of the normal range) TSH readings but still have all the symptoms of low thyroid. ++Thyroid Peroxidase (TPO) Antibodies: Thyroid Peroxidase (TPO) is an enzyme normally found in the thyroid gland and it plays an important role in the conversion of T4 to T3 in the body. A high TSH level can occur in thyroid disorders and if taking too little thyroid hormone as a prescription drug. pesticides and chemicals (like plastics. and insomnia. leading to a reduction in your ability to burn fuel by lowering metabolism as much as 40%. which includes the sex hormones. impaired memory or poor concentration. irritability. as does an unhealthy diet. which is needed to make other sex hormones like progesterone. An unhealthy digestive tract can also lead to low thyroid hormones from autoimmunity. Keep in mind that some symptoms associated with menopause are also symptoms of hypothyroidism. cadmium and lead). In one study. High levels of estrogen interfere with thyroid hormones. including heavy metals (like mercury. so the energy-producing organs in the cells (mitochondria) either get turned off or reduce their energy production. the thyroid glands of 135 patients and 65 control subjects were evaluated for concentrations of several Better health & performance start here. © Integrative Health Resources. selenium and iron.1699 Low thyroid can down regulate sex hormone production. leading to problems absorbing nutrients from foods.1705. pylori in the gastrointestinal system and induce chronic inflammation and thyroid hormone imbalances.1697 During times of chronic stress and the release of cortisol. artificial sweeteners and preservatives) that are known to interfere with thyroid hormones.1701 In addition.1696 That means more calories are converted into and stored as fat. your energy production decreases. 2011 What do low Thyroid Hormone values mean? Thyroid hormones tell the cells how fast to produce energy packets called adenosine triphosphate (ATP). plastics and pesticides ++Poor food choices. phthalates. like iodine. which can lead to imbalances in metabolism. It is important to consider the interplay of the thyroid gland during the menopausal years in women. including high in refined sugar and simple carbohydrates and inflammatory foods like artificial colors.1703 And finally. especially with the utilization of T3.1695 Hypothyroidism (low thyroid) is by far the most common. Low thyroid function inhibits the production of pregnenolone. preservatives. there are several toxins in the environment. there is plenty of energy available. fluoride and chlorine in water.1698 Thyroid health and energy production also rely on a balanced endocrine (hormonal) system. Food allergies from intestinal imbalances can also contribute to thyroid problems. P/338 . When T3 is low. sweeteners and high fructose corn syrup Thyroid imbalances are often related to stress.1706 1707 Heavy metals may contribute to thyroid malignancies and interfere with the uptake of iodine by the thyroid cells. such as lead. like depression.1702 Less energy also decreases the amount of acid in your stomach.Estimates are that as many as 1 in 10 people suffer from some type of thyroid disorder. Whey they are low. thyroid hormones can become imbalanced. When the thyroid hormones are balanced. It is possible to alleviate these symptoms by addressing them as a thyroid issue before rushing to take prescription estrogen.1700 Imbalances in the microflora of the gut (the good bacteria) can lead to overgrowth of the bacteria H. but the balance of sex hormones also influences thyroid hormone production. food dyes. mercury. testosterone and estrogen. perchlorates from jet fuel. The stress hormone cortisol can interfere with proper thyroid function. which can leave you feeling tired during the day and unable to sleep well at night. you can’t burn glucose and fatty acids like you should.1704. Thyroid hormone imbalances can occur due to: ++Chronic stress ++Sleep disturbances ++Sex hormone imbalances ++Gastrointestinal imbalances ++Obesity ++Environmental toxicity. thyroid hormone production can suffer simply because a person is not getting enough of key nutrients that are needed for thyroid hormone production. A person who cannot make T3. It is estimated that 15 to 25 percent of the population. and rubidium) was consistently higher in thyroid glands with cancerous nodules. is a serious threat to fetal brain development. P/339 . the active thyroid hormone.1709 A pregnant woman exposed to high levels of mercury. On the other hand. The negative feedback mechanism fails because serum T4 remains within normal limits.Many studies have explored the relationship between maternal iodine and thyroid hormone levels and the neurological development of the fetus. Subclinical hypothyroidism is medically defined as the condition in which TSH is elevated but thyroid hormones are not low. yet remains undiagnosed and untreated because blood tests are within normal clinical range. silver. or basal metabolic rate. It has virtually the same symptom profile as hypothyroidism. approximately 43 to 72 million Americans. while iodine concentrations were fifteen times lower. especially in the last trimester of pregnancy. therefore. 2011 trace elements. but you still have symptoms of low thyroid? Remember. not T3. TSH is stimulated in response to drops in serum T4.1708 It was found that mercury (along with cobalt. © Integrative Health Resources.1710 Drugs that can decrease T4 levels include: ++Anabolic steroids (testosterone) ++Anti-thyroid drugs (propylthiouracil and methimazole) ++Interferon alpha ++Interleukin-2 ++Lithium ++Phenytoin (Dilantin) Better health & performance start here. a good T4 level does not always mean the thyroid is functioning properly. may experience as much as a 40% drop in metabolism. overproduction of thyroxine can increase the normal metabolic activity by 100%. Maternal iodine deficiency and thyroid dysfunction. Lack of iodine can result in insufficient T4 production and hypothyroidism. Symptoms of low thyroid hormones include: ++Fatigue ++Weight gain ++Constipation ++Insulin resistance ++Cholesterol and triglyceride imbalances ++Decreased sex drive ++Dry skin ++Brittle nails ++Thin hair and eyebrows ++Feeling cold or having cold hands and feet ++Mood swings and depression But what if your thyroid hormone levels tested by your doctor are within normal values. A normal T4 value but symptoms of low thyroid can indicate a condition known as subclinical hypothyroidism. has some degree of subclinical hypothyroidism. may be placing her unborn child at greater risk for congenital neurological defects. The problem may stem from the inability of target cells to convert T4 to T3. Before you discount this idea too quickly as a possible cause of your fatigue. However. constipation. ++Life Time Omega-3 fatty acid daily is also recommended. and cow’s milk. P/340 . With low HCL. thereby decreasing digestion and absorption of nutrients. a natural sugar found in cow’s milk. tree nuts like walnuts or almonds. General Dietary and Lifestyle Recommendations ++Make sure to take a Life Time Fitness Men or Women’s AM/PM Multivitamin/mineral supplement daily. sea vegetables (seaweed. anemia. ++Iodized salt is the most common source of iodine in the United States. 2011 Beta blockers.1711 ++Hypothyroidism is associated with a decreased production of hydrochloric acid (HCL) by the parietal cells of the stomach. One is called food sensitivity (described below) and the other is called food intolerance. wheat. eggs. you should know that up to one in seven persons may be intolerant to gluten. and tyrosine is unavailable in adequate amounts for the production of thyroxine (T4).++Drugs that can decrease T3 levels include: ++Anabolic steroids (testosterone) ++Anti-thyroid drugs (propylthiouracil and methimazole) ++Lithium ++Phenytoin (Dilantin) ++Beta blockers. And up to one in four people may be intolerant to lactose. ++Low thyroid can result in weight gain. Taking a digestive enzyme supplement is recommended.1713 Corn and tomatoes are other common allergenic foods. there are two other types of reactivity to foods. Iodine-rich foods include seafood. but make sure it’s tested for contaminants) and vegetables grown on iodine-rich soils. soybeans. shellfish. zinc and tyrosine. a protein found in wheat. Better health & performance start here. ++Food allergies alone can cause fatigue. HCL provides the proper pH environment for the digestion of proteins by the enzyme pepsin. chromium. What are steps you can take for low Thyroid values? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. or they can contribute to autoimmune thyroiditis. including propranolol (Inderal): Drugs that can decrease T3RU values include: ++Anti-thyroid drugs (propylthiouracil and methimazole) ++Oral contraceptives (birth control pills) ++Clofibrate (Atromid-S) ++Estrogen ++Thiazide diuretics. oxycodone. ++Other nutrients that are found in low values with low thyroid hormone levels include iodine. rye.1712 There are seven foods that are reported to make up 90% of all food allergies: peanuts. selenium. and barley. Methadone) ++Pregnancy can also decrease T3RU levels. poor utilization of essential fatty acids. including propranolol (Inderal) © Integrative Health Resources. including hydrochlorothiazide ++Opiates (morphine. the amino acid phenylalanine (from which tyrosine is derived) cannot be obtained from food. and inadequate conversion of beta-carotene to vitamin A. headaches. and citrus fruits. Buy organic foods where possible. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. © Integrative Health Resources. carrots. which are well documented to have anti-inflammatory effects in the body. ++Limit drinking out of plastic containers. or other fruit in a blender with rice milk or quality water. like Tums. blood sugar imbalances and even cancer.1719 ++Avoid animal protein that has been raised with hormones whenever possible. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. shark. Life Time Fitness Peak Performance Whey Protein Isolate is an excellent source of high-quality. ++Fresh vegetables provides antioxidant vitamins.1722 Also.Better health & performance start here. The antioxidants and other nutrients in these foods may help balance inflammation and thyroid balance. and toiletries that contain estrogens and particularly phthalates. plant foods and wild game. Six to eight 8-ounce glasses of high-quality water per day is the goal.such as broccoli. swordfish. like aspartame (Nutrasweet). a banana. and organic butter. There are several kinds of protein drinks on the market. ++Use healthy fats like olive oil.C. D. Avoid heating the oil. a nutrition advocacy organization in Washington.1717 ++If you eat fish such as tuna. Splenda contains a chlorine molecule that displaces iodine in the thyroid. ++Minimize or eliminate fast food completely. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. cantaloupe. grapeseed oil. orange. sucralose (Splenda).1721 ++Do not microwave food in plastic containers or covered in plastic. Artificial sweeteners have been linked to loss of concentration. Use stevia or if necessary. You can mix the protein powder with a cup of fresh berries. and free of antibiotics. Omega-3 fatty acids are found in cold-water fish like halibut and salmon. but in most people these foods should be limited to 1 to 2 servings a day. but it’s great on salads and sprayed on foods. or opt for the salads with grilled meats now offered in most fast food restaurants. immune and thyroid imbalances. including bisphenol A. ++You may want to consider adding a protein drink to your diet.1716. P/341 . When omega-3 fats are consumed in adequate amounts it lowers health risks. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your hormone receptors to function appropriately.. shampoos. and new studies are suggesting that adequate intakes may even help prevent obesity. then we recommend Life Time Fitness LeanSource Weight Loss Supplement. weight gain. and walleye. The Center of Science and the Public Interest (CSPI). saccharine. ++Avoid using personal care items such as face creams. ++Stay away from artificial sweeteners. This can disrupt thyroid hormones. but many of these contain sugar and added chemical ingredients. nuts and seeds. ++Don’t use heartburn medicines with calcium carbonate. Make sure to include green. easily digestible protein. there may be a concern over heavy metal contamination. laxatives with aluminum in them can imbalance thyroid hormones. walnuts. that can imbalance hormone levels. 2011 Food intolerance is when a person is incapable of digesting or absorbing a certain substance like lactose or fructose. Chicken should also be cage free. and yellow fruits and vegetables . These may have chemical residues. especially for heart disease. and phytochemicals.1718 Avoid eating tuna more than once a month — especially fresh tuna steaks— in addition to other fish particularly high in mercury such as pike. issued a warning that pregnant women should not eat more than two 6-ounce servings of canned tuna per month since tuna contains high levels of mercury. You can complement that with a little fruit and some beans and whole grains. minerals.1715 ++Increase omega-3 fatty acids in foods.1714.1720 If you are overweight or obese based on your BMI (body mass index). ++Studies report imbalances in thyroid hormone levels when you are overweight or obese. Supportive Supplements DHEA (dehyroepiandosterone) 5 .1730. especially B6 (pyridoxine). At least 30 minutes of exercise daily. Hormone levels are influenced by tobacco smoke. lipase. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. although clinical studies have not reported this interaction. particularly in the evening and night-time hours. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner.1729 ++Helps support heart and blood vessel health.1726 ++If gas or bloating occurs. ++Stop smoking.1732 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. P/342 . 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate. SunfiberTM medium chain triglycerides.50mg daily. such as those taking warfarin (Coumadin) or aspirin. suggesting that chronic insomnia is a disorder of sustained excitation of the body’s stress response system and lead to hormonal imbalances.1724 ++Drink alcohol in moderation. 5 days a week is recommended. a proprietary digestive enzyme blend (consisting of amylase.1731 ++Vitamin E is reported to decrease inflammatory markers like CRP.© Integrative Health Resources. depending upon laboratory results ++Supports DHEA and testosterone levels ++Check lab values first Life Time Fitness FastFuel Complete 4 scoops (approx.1730. ++Multivitamin/mineral supplement contains anti-inflammatory nutrients. 2011 ++ Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. L-glutamine and a proprietary fruit and vegetable complex blend. protease). ++Helps support digestive function1725. 1-4 capsules (500mg – 2 grams) daily in divided doses.1732 Better health & performance start here. change to l-glutamine.1723 ++Exercise and other physical activity are essential in managing stress.1729 ++Low levels of B vitamins.1731 ++Fish oil may increase bleeding in sensitive individuals. are reported to be correlated with increased levels of CRP. 2 scoops in favorite beverage. 1735 Multi-Probiotic 4000 1 capsule. The annual incidence of hyperthyroidism in the United States is about one per a thousand women.1739 Tyrosine 500-1000mg daily ++Provides the amino acid tyrosine. proteins. fats.1740 Vegetarian Enzyme 1-2 tablets. Vegetarian Enzyme™ is used after eating a meal to help support healthy digestion. Hyperthyroidism can lead to: Better health & performance start here. 2 times daily with food ++Thyro-Mend™ is a proprietary combination of iodine from seaweeds and synergistic herbs that support thyroid function. may occur more frequently in women than men. which is important in thyroid hormone production. 3 times daily 30 minutes before meals ++Vegetarian Enzyme™ contains a mixture of vegetable-source enzymes which help digest starches.1742 Hyperthyroidism occurs when the thyroid gland produces too much thyroxine (T4). ++Thyro-Mend™ helps maintain proper iodine levels necessary for an increase in thyroid hormone production.1741 © Integrative Health Resources. high-quality protein source1733 ++Whey protein also is an antioxidant by helping to raise the levels of the antioxidant glutathione (GSH)1734 ++Provides 22gm protein per 2 scoops (30gm) Moducare 2 capsules 2 times daily if thyroid antibodies are present ++Moducare™ is a proprietary extract of plant sterols and sterolins that helps balance the immune system and decreases autoimmune reactions. and cellulose. Moducare™ also helps balance thyroid function. P/343 . despite normal levels of TSH. 2011 Life Time Fitness Peak Performance Whey Protein Isolate What does a high Thyroid value mean? High thyroid hormone levels. 1-3 times daily ++Supports gastrointestinal health1736 ++Supports vitamin B and K metabolism1737 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels1738 Thyro Mend 1 capsule. called hyperthyroidism. mix and drink daily ++Easily digestible. In another study. morphine and Methadone Drugs that can increase T3 measurements include: ++Oral contraceptives (Birth control pills) ++Clofibrate (Atromid-S) ++Estrogens ++Opiates. Drugs that can increase T3RU values include: ++Anabolic steroids.1745 Drugs that can increase T4 measurements include: ++Oral contraceptives (Birth control pills) ++Clofibrate (Atromid-S) ++Estrogens ++Opiates.1743 Mercury has been associated with elevated T3 and hyperthyroidism. referred to as thyroid-stimulating immunoglobulin (TSI).1744 Pregnancy can elevate free T4 levels. cause continual stimulation of the thyroid to produce thyroxine (T4) and triiodothyronine (T3).© Integrative Health Resources. TSH may also be slightly lower. which leads to a clinical picture of thyrotoxicosis. including testosterone ++Phenytoin (Dilantin) ++Salicylates (aspirin. meaning less thyroxine-binding globulin (TBG) is available. morphine and Methadone In hyperthyroidism. The most common cause of hyperthyroidism is Graves’ disease. Graves’ disease results from the production of antibodies directed against the TSH receptor. high doses) ++Warfarin (Coumadin) ++Steroid hormones. T3RU values may be increased also. direct administration of mercury chloride into the muscles of rabbits caused immediate elevation of T3 and a dramatic drop in T4. which accounts for 60% to 90% of cases. P/344 . Better health & performance start here. including prednisone and cortisone ++Valproic Acid (Depakote or Depakene) What are steps you can take for high Thyroid levels? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. including oxycodone. including oxycodone. 2011 ++An increased basal metabolic rate ++Weight loss ++Sensitivity to heat ++Restlessness ++Decreased menstrual flow ++Rapid heartbeat ++Hand tremors ++Mental alertness Hyperthyroidism denotes increased secretion of thyroid hormone from the thyroid gland. These autoantibodies. High-fiber foods help with hormonal balance. such as antioxidant vitamins. baked goods. such as pike. issued a warning that pregnant women should not eat more than two 6-ounce servings of canned tuna per month since tuna contains high levels of mercury. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). You can complement that with a little fruit and some beans and whole grains. Six to eight 8-ounce glasses of high-quality water per day is the goal. preserved foods (like lunchmeats. swordfish.1750 ++Dietary factors. and beans should be part of the diet. and new studies are suggesting that adequate intakes may even help prevent obesity. cantaloupe. which are well documented to have anti-inflammatory effects in the body. shampoos. ++Increase omega-3 fatty acids in foods. processed. and citrus fruits. 2011 General Dietary and Lifestyle Recommendations P/345 . ++Minimize or eliminate fast food completely. and yellow fruits and vegetables . These foods should supply the 20-30 grams of dietary fiber needed each day. including flax. a nutrition advocacy organization in Washington.++Stay away from inflammatory foods. grapeseed oil. minerals. Buy organic foods where possible. ++Use healthy fats like olive oil. fresh vegetables. ++Limit drinking out of plastic containers. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol).such as broccoli.1754 ++Exercise in moderation. but it’s great on salads and sprayed on foods. walnuts. particularly in the evening and night-time hours.C. fried foods.1752 Modifying the diet can help decrease physical and mental stress. orange. © Integrative Health Resources. Avoid heating the oil. ++High-fiber foods. shark. Omega-3 fatty acids are found in fish.1753 ++Do not microwave food in plastic containers or covered in plastic. refined sugar and carbohydrates. including bisphenol A. saturated fats founds in fatty meats and dairy. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. wieners.especially fresh tuna steaks — in addition to other fish particularly high in mercury. artificial sweeteners. but in most people these foods should be limited to 1 to 2 servings a day..1749 Such foods also provide important benefits. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol.1751. nuts and seeds. especially for heart disease.1747 ++The Center of Science and the Public Interest (CSPI). Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. ++The exposure to any pesticides or toxic substances that may be present in foods should be eliminated. ++Drink alcohol in moderation. Better health & performance start here. plant foods and wild game. dyes and chemical additives. which can imbalance hormone levels including the thyroid. or opt for the salads with grilled meats now offered in most fast food restaurants. helping balance metabolism. ++Avoid using personal care items such as face creams. carrots. D. and organic butter. When omega-3 fats are consumed in adequate amounts it lowers health risks. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. fast foods). The antioxidants and other nutrients in these foods may help balance hormone levels. These may have chemical residues. and walleye. and phytochemicals. Make sure to include green. suggesting that chronic insomnia is a disorder of sustained excitation of the body’s stress response system. that can imbalance immunity and metabolism.1748 Avoid eating tuna more than once a month . and toiletries that contain estrogens and particularly phthalates.1746. like high fructose corn syrup. which slows the absorption of carbohydrates and decreases the effects on insulin and blood sugar. 1757 Life Time Fitness Omega-3 Fish Oil 1-2 capsules. 1-4 capsules (500mg – 2 grams) daily in divided doses.1759. although clinical studies have not reported this interaction. 2011 Supplements P/346 . SunfiberTM medium chain triglycerides. Moducare™ also helps balance thyroid function. 1762 Multi-Probiotic 4000 1 capsule. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.1760 ++Fish oil may increase bleeding in sensitive individuals. such as those taking warfarin (Coumadin) or aspirin. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism.1758 ++Helps support heart and blood vessel health. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism.1761 Moducare 2 capsules 2 times daily if thyroid antibodies are present ++Moducare™ is a proprietary extract of plant sterols and sterolins that helps balance the immune system and decreases autoimmune reactions. protease). lipase. ++Helps support digestive function1755.Life Time Fitness FastFuel Complete 4 scoops (approx. 1-3 times daily ++Supports gastrointestinal health1763 ++Supports vitamin B and K metabolism1764 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation and improve hormone levels1765 Better health & performance start here. L-glutamine and a proprietary fruit and vegetable complex blend. © Integrative Health Resources.1756 ++If gas or bloating occurs. change to l-glutamine. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. a proprietary digestive enzyme blend (consisting of amylase. and testes. The kidneys produce the final step to the active form 1. stomach. including bone. which is the major circulating form in the blood.” Vitamin D is best known for its regulation. prostate. brain. skin. along with parathyroid hormone. pancreatic. immune. ovaries.25-dihydroxyvitamin D. breast. adrenal.1767 Vitamin D receptors have been identified in virtually every tissue. heart.1766 Additional sources include the diet and oral supplementation. Vitamin D is primarily produced in the skin from 7-dehydrocholesterol through solar ultraviolet radiation.VITAMIN D Vitamin D is a fat-soluble vitamin known as the “Sunshine vitamin. kidney. Independent of source. liver. of calcium and phosphorus metabolism. Most Vitamin D is stored in the body as the 25-hydroxyvitamin D (25-OH-D).1768 Pages 347-353 P/347 Back to TOC . all Vitamin D is converted in the liver to 25-hydroxyvitamin D. skeletal. requires the intestinal absorption of calcium and phosphorus. Vitamin D combined with calcium is reported to be more effective than calcium alone in preventing bone loss.1776 ++Mood and cognitive function: Vitamin D supplementation may help improve mood and mild to moderate depression in those with seasonal depression.1770 The most active form of vitamin D.1772 ++Insulin regulation: Vitamin D is important in the secretion of insulin from the pancreas.1771 ++Cardiovascular system: Vitamin D is important in blood pressure regulation and blood vessel health.1773 ++Immune System: The active form of vitamin D enhances the immune system by stimulating the activity of white blood cells called macrophages. including: ++Bones and Teeth: Vitamin D is involved in both the formation (mineralization) of bone. P/348 . 1.© Integrative Health Resources.25-hydroxyvitamin D. such as cancer. possibly due to impaired immune function and microflora (probiotic) imbalances in the digestive tract. and kidney or liver imbalances.1777 ++Both Vitamin D2 and D3 levels are checked to help form your vitamin D level. Low vitamin D levels may lead to inflammation and increase the risk for developing autoimmune conditions such as Lupus and rheumatoid arthritis. inflammatory bowel conditions and cancer. autoimmune conditions. What Life Time Fitness Lab Tests Report a Vitamin D range? ++Comprehensive Vitamin D ++Cardio Metabolic Risk Premium Profile ++Men’s Longevity and Vitality Profile ++Men’s Longevity and Vitality Premium Profile ++Women’s Longevity and Vitality Profile ++Women’s Longevity and Vitality Premium Profile What does a low Vitamin D value mean? Low levels of vitamin D can result from inadequate dietary intake. as well as in the mobilization (de-mineralization) of bone. Low levels of vitamin D are associated with an increased risk for nearly all major human health concerns.55 ng/mL Why is a Vitamid Blood Level needed? A vitamin D level is important to determine if you have low or high levels of vitamin D. diabetes. which inhibit the conversion of vitamin D to its metabolically active forms. insufficient exposure to sunlight.1774.1778 Vitamin D does not occur in significant amounts in many foods but does occur in Better health & performance start here. 2011 VITAMIN D Reference Values (in nanograms per milliliter = ng/ml) Normal Range (Men): Normal Range (Adults): 10 .1769 Vitamin D is important for metabolism. cardiovascular problems. which are important for the development of bones and teeth. and metabolic imbalances.1775 Low levels of vitamin D in children may be linked to food allergies and intolerances. which reduces the body’s synthesis of vitamin D. carbamazepine.1804 Activated vitamin D in the adrenal gland regulates tyrosine hydroxylase.1779 Low levels of vitamin D is reported in a number of health problems including cardiovascular.1791. 2011 small and variable amounts in milk. cancer and osteoporosis. northern latitudes. It is estimated that 1 billion people worldwide have Vitamin D deficiency or insufficiency. insulin resistance and diabetes (both Type I and 2). an enzyme necessary for the production of brain neurochemicals.1800 PCOS (Polycystic Ovarian Syndrome) has been corrected by supplementation of D and calcium. poor dietary intake. Low vitamin D is associated with several autoimmune diseases including multiple sclerosis. epinephrine and norepinephrine.1798 Vitamin D supplementation has been reported to reduce bone fractures by at least 20% in individuals aged 65 and older. famotidine. approximately 80% are women and 20% are men. and ranitidine ++Isoniazid Better health & performance start here.25(OH)2 vitamin D is an expensive test and is not a good measure of vitamin D status. low vitamin D has been strongly linked to heart and vascular problems including high blood pressure1787. 60% of nursing home residents and 57% of hospitalized patients being vitamin D deficient. liver and kidney function.1785 Research suggests that low levels of vitamin D may contribute to or be a cause of metabolic syndrome with associated hypertension.1782 Vitamin D is deposited into fat stores. being worse in the winter. placing an estimated 55% of Americans at an increased risk for osteoporosis.1796 Vitamin D deficiency is prevalent in the US. magnesium.25(OH)2 is the active form of vitamin D. chronic fatigue or peripheral neuropathy. cream. and liver.24 Vitamin D plays a role in regulation of the immune system and chronic inflammation.1783 Vitamin D also helps improve immunity and has anti-inflammatory effects that may indirectly help improve insulin sensitivity. dark skin tone and certain medications (corticosteroids.1790. egg yolks.1784 Blood sugar control in people with type 2 diabetes has a seasonal variation. Sjogren’s Syndrome. low Vitamin D is linked to death associated with heart problems.  People with Parkinson’s and Alzheimer’s disease have been found to have lower levels of vitamin D.8 million had low levels of vitamin D. phenytoin) all contribute to low Vitamin D levels. Older adults with low levels of vitamin D appear more likely to experience declines in thinking. obesity. where it becomes less available for use in the body.1793 Low levels of vitamin D can also lead to calcium. learning and memory. when testing patients for vitamin D status. 1781 Age. thyroiditis and inflammatory bowel conditions. auto-immune disorders.1799 Vitamin D supports production of estrogen in men and women. butter.1806 The following drugs can cause a depletion of vitamin D. including dopamine.1805.1789. nizatidine. which may increase an individual’s need for the vitamin: ++Anticonvulsants including barbiturates.1794 An estimated 10 million individuals in the US are estimated to already have osteoporosis and almost 34 million more are estimated to have low bone mass.1802 Low levels of vitamin D are also associated with chronic pain. season. obesity. such as fibromyalgia.1786  In humans. heart attack and stroke.1801.1795 Of the individuals with osteoporosis. fosphenytoin and phenytoin ++Bile acid sequestrants including cholestyramine and colestipol ++Corticosteroids ++H-2 receptor antagonists including cimetidine.1803 Low vitamin D levels are associated with mood disturbances and depression.1792 In addition. Vitamin D deficiency is linked to poor bone mineral density. rheumatoid arthritis.1797. This is a suggested mechanism leading to insulin resistance.1780 A large study that looked at school children and adolescents in the US found that approximately 50. diabetes and heart disease. atherosclerosis. iron and zinc deficiencies. Although 1. P/349 . in part explained by variation in exposure to sunlight and vitamin D levels. blood vessel problems1788. 1.© Integrative Health Resources. obesity. with milk fortified with vitamin D being the major source of this nutrient in the United States. However. if you have an allergy to dairy. herring. three times a week. However. this provides only 200-400 IU of vitamin D each time or an average of 100-200 IU per day during the summer months. ++Increase intake of vitamin D containing foods such as milk and other dairy products. ++Because the body needs 30-60 minutes to absorb vitamin D from made from the sun. It occurs in small and highly variable amounts in butter. cod. ++Vegetarian and vegan diets generally are poor sources of vitamin D.1815 Increase weight-bearing exercises. contain high levels of phosphoric acid. Better health & performance start here. Supplementing vitamin D3 along with safe sun exposure is best. which include walking. These not only contain high levels of vitamin D. cycling and weight training. ++Increase your intake of cold-water fishes like salmon.1809 Caffeine is included in tea. Caffeine has been reported to negatively affect vitamin D and bone formation. stimulate the production of vitamin D. ++Get out in the sun! Sunlight. and halibut. ++Soft drinks. experts at The Vitamin D Council recommend taking 1000-5. cream. face and arms is 10-20 minutes. specifically UV-B rays.000 IU/day for healthy adults and teens. These exercises can help slow down bone loss or osteoporosis.1808 ++Decrease caffeine intake. P/350 . So are low-fat foods and diets. found in margarine and shortenings used in most commercial baked goods. coffee and chocolate. Phosphoric acid in the drinks can deplete calcium from the body. Milk fortified with vitamin D is the major source of this nutrient in the United States. should be avoided. Snack on almonds or Brazil nuts.1811 Physical activity and fitness may help reduce risk of osteoporosis and fracture and fall-related injuries in men and women. ++Exercise appropriately.1816 Swimming. Generally recommended dosages. ++Vitamin D does not occur in significant amounts in many foods. These fats can interfere with the enzyme systems the body uses to convert vitamin D in the liver. they contain heart healthy omega-3 fatty acids.1812. find other sources of vitamin D. Studies report that appropriate vitamin D levels are needed for exercise and muscle function.1810 ++Stop smoking. and liver. such as green leafy vegetables and dairy products if you can tolerate dairy.What are steps you can take for a low Vitamin D value? © Integrative Health Resources.1807 ++Trans fatty acids.18131814 Studies have also reported that bone mineral density in postmenopausal women can be maintained or increased with therapeutic exercise. 30 minutes daily at least 3 times a week. it is best to delay showering or bathing for one hour after exposure. yoga and dancing are also good activities to help decrease stress. egg yolks. even artificially sweetened ones. General Dietary and Lifestyle Recommendations ++Take a separate vitamin D along with Life Time Fitness Men or Women’s Daily Performance Multivitamin AM/ PM to ensure adequate intake. The current suggested exposure of hands. However. ++Increase calcium-containing foods. Vitamin D 3 (cholecalciferol) is the best type of vitamin D to take. 2011 ++Mineral oil ++Rifampin DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. Use cholesterol-containing skin oils and wear appropriate sun protection if you are fair skinned. the DRI for vitamin D is 400 IU/day. leading to bone loss. lipase. ++ A meta analysis of 29 randomized trials showed that supplementation with calcium and vitamin D3 reduces risk of bone fractures by 24% and significantly reduces loss of bone mass.1821 Dual-Source Chromium as chromium polynicotinate and chromium picolinate 1 capsule (300mcg chromium) daily ++Improves insulin regulation and glucose tolerance1822 ++Helps support serotonin levels 1823 Life Time Fitness FastFuel Complete 4 scoops (approx.1818 Supportive Supplements Alpha lipoic acid 500mg 2 times daily ++Antioxidant1819 ++Helps improve energy production and regulate blood glucose levels1820 Cal/Mag 1001 1 tablet 2 times daily ++Bone support ++Contains highly absorbable calcium. L-glutamine and a proprietary fruit and vegetable complex blend. may decrease bone density. magnesium. SunfiberTM medium chain triglycerides. ++Helps support digestive function1824. 65gm) in the morning as part of a healthy beverage ++Contains whey protein concentrate & isolate.1817 However. vitamin D3. boron and glutamic acid. higher dietary protein intake was associated with a lower rate of agerelated bone loss. Fruit and vegetable intake was positively associated with bone density in a 1999 study in men and women. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. 1-3 times daily ++Supports gastrointestinal health1827 ++Supports vitamin B and K metabolism1828 ++Helps improve absorption of nutrients from foods Better health & performance start here. a proprietary digestive enzyme blend (consisting of amylase. change to l-glutamine. 2011 ++In a study in elderly men and women.1825 ++If gas or bloating occurs.1826 Multi-Probiotic 4000 1 capsule. which includes one high in meats.© Integrative Health Resources. 1-4 capsules (500mg – 2 grams) daily in divided doses. Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. an acidic diet. P/351 . vitamin C. protease). including asparagus. arteries. fish. melons. including dairy products. beets. meats. depending on vitamin D3 lab value ++If lab value 30 ng/ml or less. © Integrative Health Resources. then take 1. asparagus. P/352 . which causes calcium deposits in soft tissues such as kidneys. pinto beans. apples. and constipation. if 30-40 ng/ml. pineapple.000 IU daily. eggplant. artichoke. nausea and vomiting. and lungs. strain.000 IU) daily. ++Increase foods that help detoxify the kidneys. such as chicken. weakness. oats contain tyrosine. cottage cheese.1831 What are steps you can take for a high Vitamin D level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. ++Incorporate low-calcium foods into your diet. parsley ++Stay out of the sun as much as possible. wear sunscreen (SPF 30 or higher) and cover exposed body parts until vitamin D levels return to normal. ears. General Dietary and Lifestyle Recommendations ++Increase fluid intake.Vitamin D 1000 500-1000mg daily ++1-5 capsules (1. grapes. Signs of vitamin D toxicity include headache. drink 2-3 times daily. cantaloupe. Steep 1-2 teaspoonfuls in a cup of hot water. 2011 Tyrosine ++Bone support ++Treatment of vitamin D deficiency improves bone mineral density1830 What does a high Vitamin D value mean? Vitamin D can be toxic. tomatoes. ++Decrease vitamin D intake. drink at least 2 liters of filtered water daily ++Substitute green tea for your morning coffee. retest in a month ++Amino acid ++Supports thyroid hormone metabolism1829 ++Dairy products. then take 5.000 – 5. Use organic green tea (sencha preferred). heart.000 IU daily both in addition to your multivit. strawberries. Better health & performance start here. Excessive intake of this nutrient results in hypercalcemia. wheat. Multi-Probiotic 4000 1 capsule. 2011 Supplements P/353 . 1-3 times daily ++Supports gastrointestinal health1832 ++Supports vitamin B and K metabolism1833 ++Helps improve absorption of nutrients from foods Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. © Integrative Health Resources.1834 Better health & performance start here. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. WBC DIFFERENTIAL WBC differential determines the level of white blood cells (WBCs) in the body. also called leukocytes. including: ++Neutrophils are the most common type of WBCs and serves as our first line of defense against infection. infection and foreign bodies by ingesting and digesting the foreign material. Decreased basophil counts are associated with stress. and they recognize and fight things that are foreign to the body. Decreased levels of eosinophils can occur as a result of infection. Pages 354-361 P/354 Back to TOC . allergic reactions. Basophils can digest bacteria and other foreign bodies (phagocytosis) and also have some role in allergic reactions. Decreases in eosinophil counts are associated with stress and medications that decrease WBC levels. kidney problems. There are 5 types of WBCs. ++Eosinophils are increased in response to allergic disorders. some cancers and steroid drug use. radiation therapy or some cancers. steroid use or bone marrow problems. inflammation or serious injury is an increased production of neutrophils. Monocyte levels can increase in response to infection. particularly chemotherapy. ++Monocytes respond to inflammation. radiation therapy or certain cancers. A differential test determines the values for five types of white blood cells. chronic inflammation. including autoimmune conditions like Lupus. ++Basophils can increase due to chronic inflammation. Decreased neutrophil levels may be the result of severe infection or other conditions. Decreased lymphocytes can lead to immune imbalances. that appear normally in the blood. Decreased numbers of lymphocytes can be caused by immune deficiencies. including steroids and chemotherapy. inflammation or infection. WBCs are part of the immune system. and in extreme cases can be due to bone marrow disorders. WBCs help the body fight illness or infection. A decreased monocyte level can indicate immune imbalances. thyroid imbalances or medications like steroids. and certain cancers. ++Lymphocytes can increase in chronic inflammation. the presence of a hypersensitivity reaction to food. The typical response to infection. viral infections. such as responses to various medications. zinc. P/355 .8 x10 E3/uL Lymphocytes 14. Absolute 0.0.1 .0 % Lymphocytes. Absolute 0. parasites or a virus. 2011 WBC DIFFERENTIAL Reference Values (in nanograms per milliliter = ng/ml) Normal Values (Adults): White Blood Cell Count (WBC) 4.0 .0 % Neutrophils. Absolute 0. The test is performed as part of your complete blood count (CBC) and may be able to determine if you have immune imbalances.0 % Basophils. Absolute 0.0 % Monocytes. selenium.4. Medications that can decrease WBC levels: ++Chemotherapy ++Corticosteroids.0 . and vitamin deficiencies.3. cortisone.© Integrative Health Resources.0 . The differential test can determine your body’s ability to fight and get rid of the cause of an infection.46.7 . including prednisone.10.0 .4 x10 E3/uL Basophils 0. B vitamins. bone marrow problems or drugs like chemotherapy.7.2 x10 E3/uL Why is a WBC Differential level needed? A WBC differential test is also called a white blood cell count differential or just differential. vitamin C. Absolute 1. Each component in the WBC differential can be independently low. The differential test measures the percentage of each type of white blood cell (WBC) that you have in your blood to determine how the immune system is functioning. allergies.7. hydrocortisone Better health & performance start here. such as vitamin E.0 .1.74.0 . What Life Time Fitness Lab Tests Report a Differential value? ++Men’s Core Health Profile ++Women’s Core Health Profile ++Men’s Longevity and Vitality Premium ++Women’s Longevity and Vitality Premium What does a low WBC Differential value mean? A low WBC level is also called leukopenia.5 x10 E3/uL Monocytes 4. Low WBC levels can be caused by some viral infections (such as HIV). including infection and inflammation.0 – 0.8 .13.0 .0 x10 E3/uL Eosinophils 0.5 x10E3/uL Neutrophils 40. Low basophils can indicate an allergic reaction.0 % Eosinophils. chronic inflammation. such as bacteria. A low WBC differential reading can be due to an underactive immune system. 1837 ++Use healthy fats like olive oil. nuts and seeds. ++Minimize or eliminate fast food completely. preserved meats like hot dogs or bacon. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). fried foods. that can imbalance immunity and metabolism. Fatty acid balance improves immunity. 2011 ++Antibiotics ++Diuretics ++Anticonvulsants ++Antihistamines ++Antithyroid drugs ++Barbiturates ++Sulfonamides. pesticides and antibiotics in our food supply can lead to imbalances in the immune system. anything with MSG or monosodium glutamate. artificial sweeteners. ++Limit drinking out of plastic containers. helping balance metabolism. You can complement that with a little fruit and some beans and whole grains. or opt for the salads with grilled meats now offered in most fast food restaurants. Foods that you should avoid include processed meats. Better health & performance start here. processed. which can imbalance immunity. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. General Dietary and Lifestyle Recommendations ++Dietary factors. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). ++Avoid common food allergens. try to buy organic when possible. shampoos.1838 Buy organic foods where possible. fast foods). Six to eight 8-ounce glasses of high-quality water per day is the goal. but it’s great on salads and sprayed on foods. baked goods. hormones. ++Increase omega-3 fatty acids in foods. plant foods and wild game. ++The exposure to pesticides.1835. frozen dinners.© Integrative Health Resources. artificial ingredients and sweeteners. which are well documented to have anti-inflammatory effects in the body.1836 Modifying the diet can help decrease physical and mental stress. chemical additives. ++Avoid using personal care items such as face creams. These foods can imbalance immunity. The use of chemical additives. ++Stay away from inflammatory foods. refined sugar and carbohydrates. preserved foods (like lunchmeats. including Bactrim (sulfamethoxizole/trimethoprim) What are steps you can take for low WBC Differential levels? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations.1839 ++Do not microwave food in plastic containers or covered in plastic. These contaminants can lower your immunity. preservatives and heavy metals (like lead and mercury) in foods should be eliminated. wieners. grapeseed oil. soy. walnuts. Avoid heating the oil. dyes and chemical additives. including wheat. and toiletries that contain chemical ingredients like phthalates. ++When you eat foods. These may have chemical residues. but in most people these foods should be limited to 1 to 2 servings a day. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. fast foods. like high fructose corn syrup. and organic butter. P/356 . Omega-3 fatty acids are found in fish. including bisphenol A. saturated fats founds in fatty meats and dairy. dairy. 1-3 times daily ++Supports gastrointestinal health and immunity1847 ++Supports vitamin B and K metabolism1848 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels1849 Better health & performance start here. do Yoga or Tai Chi.1845 Moducare 1-2 capsules 2 times daily ++Moducare™ is a proprietary extract of plant sterols and sterolins that helps balance the immune system and decreases autoimmune reactions. 2011 ++Get adequate rest — about 7-8 hours of interrupted sleep a night for the average adult. such as those taking warfarin (Coumadin) or aspirin. P/357 . Moducare™ also helps balance thyroid function. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. ++Decrease stress – take a walk. ++Exercise and other physical activity are essential in managing stress. garden. 5 days a week is recommended. although clinical studies have not reported this interaction. Supportive Supplements L-glutamine 500mg – 2 grams daily in divided doses ++Gastrointestinal support ++Supports digestive tract tissue and immune function1840 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. ++Stop smoking. At least 30 minutes of exercise daily. ++Drink in moderation.1843.1841 Life Time Fitness Omega-3 Fish Oil 1-2 capsules.1844 ++Fish oil may increase bleeding in sensitive individuals.© Integrative Health Resources.1842 ++Helps support heart and blood vessel health and immunity. 2 times daily ++Helps decrease inflammation and the consequences it has on your metabolism. 1846 Multi-Probiotic 4000 1 capsule. as well as vitamin C. which can lead to metabolic imbalances. processed.1850 ++Increase omega-3 fatty acids in foods. soy. ++Zinc is important for the immune system. 2011 Ultra-D Tox What does a high WBC Differential value mean? A high WBC Differential is also called leukocytosis. saturated fats founds in fatty meats and dairy. A cow’s milk diet for infants can contribute to low selenium levels and depressed immune systems in infants. Omega-3 fatty acids are found in fish. General Dietary and Lifestyle Recommendations ++Stay away from inflammatory foods. whole wheat bread has twice the selenium as white bread.1-2 capsules 2 times daily. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. baked goods. liver. For example. ++Avoid common food allergens. The best dietary sources of zinc are lean meats. Whole grain breads and cereals are also good sources of zinc. celery. minerals. fast foods). liver. Brazil nuts have the highest amount of selenium. Avoid heating the oil. When omega-3 fats are consumed in adequate amounts it lowers health risks. garlic. and brown rice has 15 times more selenium than white rice. including wheat. dyes and chemical additives.1853 Increase your zinc intake. but it’s great on salads and sprayed on foods. nuts and seeds. eggs. stress. especially for heart disease. grapeseed oil.1852 ++Use healthy fats like olive oil. but limit your carbohydrate intake as this can lead to insulin resistance. which are well documented to have anti-inflammatory effects in the body. Eating a large meal can also lead to WBC increases as can exercise. and seafood (especially oysters. Drugs that can increase WBC levels include: ++Allopurinol ++Aspirin ++Corticosteroids ++Quinine ++Triamterene What are steps you can take for a high Differential level? DISCLAIMER: Laboratory tests that are out of range should always be reviewed by a doctor and you should follow his/her recommendations. P/358 . fried foods. and probiotics. Infections. Food allergies can cause inflammation and raise WBC levels. Human breast milk contains six times more selenium than cow’s milk. but make sure they are from a good source). walnuts. wieners. artificial sweeteners. blood sugar imbalances and weight gain. refined sugar and carbohydrates. and some vegetables including cabbage. You can complement that with a little fruit and some beans and whole grains. dairy. like high fructose corn syrup. Better health & performance start here.1851. inflammation or bone marrow problems can increase WBCs. and radishes. A high WBC differential means that some part of your immune system is activated. eggs. and studies report it improves immunity. preserved foods (like lunchmeats.1854 Increase foods that contain selenium. dairy products. thyroid imbalances. including seafood. and organic butter. cucumbers. plant foods and wild game. ++Selenium is important for immunity. ++Helps support digestive function and detoxification processes © Integrative Health Resources. but in most people these foods should be limited to 1 to 2 servings a day. Food processing causes substantial loss of selenium. 5 days a week is recommended. Lack of sleep can cause immune imbalances.1856. particularly in the evening and night-time hours. ++Get adequate rest — about 7-8 hours of uninterrupted sleep a night for the average adult. such as chronic consumption of high-glycemic index foods (including white breads and refined sugars). 1858 ++Exercise and other physical activity are essential in managing stress. You may want to consider adding a protein drink to your diet. Try to make clean water that has been purified by reverse osmosis your drink of choice whenever possible. Chicken should also be cage free. carrots. Supplements L-glutamine 500mg – 2 grams daily in divided doses ++Gastrointestinal support ++Supports digestive tract tissue and immune function1860 Life Time Fitness Men’s or Women’s Performance Daily Multivitamin AM/PM 3 capsules in the morning after breakfast and 3 capsules with dinner. peppers. or opt for the salads with grilled meats now offered in most fast food restaurants. At least 30 minutes of exercise daily. broccoli. P/359 .1859 ++Drink in moderation. do Yoga or Tai Chi. cantaloupe. ++Increase antioxidant-containing foods like green. and yellow fruits and vegetables — such as green leafy vegetables. 2011 ++Minimize or eliminate fast food completely. garden. ++Your protein requirements increase when you’re under stress — especially physical stress and illness. orange. ++Do not microwave food in plastic containers or covered in plastic. Immunity is affected with tobacco smoke. also lead to chronically high oxidative stress and release of stress hormones (such as cortisol). ++Avoid animal protein that has been raised with hormones whenever possible. And even if you don’t feel ill.1855 ++Dietary factors. helping balance metabolism. ++Decrease stress – take a walk. ++Avoid using personal care items such as face creams. shampoos. Grass-fed organic beef is lower in saturated fat and richer in omega-3 fatty acids that act to reduce inflammation chemistry and help your immunity function appropriately. ++The Life Time Fitness Men’s and Women’s Performance Daily Multivitamin AM/PM are formulated to provide the body with key nutrients needed for proper metabolism. which can imbalance hormone levels. Six to eight 8-ounce glasses of high-quality water per day is the goal. Polyphenols in these foods are reported to improve immune function. ++Stop smoking.1857 Modifying the diet can help decrease physical and mental stress.1861 Better health & performance start here.© Integrative Health Resources. and free of antibiotics. Several studies have found that those individuals with insomnia and other sleep disturbances have higher levels of the stress hormone cortisol. and toiletries that contain estrogens and particularly phthalates. your body probably still needs some extra protein to heal the hidden damage metabolic imbalances have done to your intestines and other especially vulnerable areas of your body. ++Remember to consume adequate liquids between meals to help maintain both proper digestion and proper hydration. and citrus fruits (although fruit sugars should be limited). 2011 Life Time Fitness Omega-3 Fish Oil P/360 . 1-3 times daily ++Supports gastrointestinal health and immunity1867 ++Supports vitamin B and K metabolism1868 ++Helps improve absorption of nutrients from foods ++Helps decrease inflammation including CRP levels1869 Relora Plex 2 capsules. * Use if chronic inflammation or immune problems are present * Use if chronic stress is present Better health & performance start here. © Integrative Health Resources. which can both help balance DHT and testosterone1871 ++Use with caution if taking medications that can make you drowsy or if drinking alcohol.1-2 capsules daily ++Helps decrease inflammation and the consequences it has on your metabolism.1864 ++Fish oil may increase bleeding in sensitive individuals. although clinical studies have not reported this interaction. 1-2 times daily ++Used for stress reduction ++Relora® is a patented combination of two herbs used in Traditional Chinese medicine. such as those taking warfarin (Coumadin) or aspirin. 1866 Multi-Probiotic 4000 1 capsule. Moducare™ also helps balance thyroid function.1865 Moducare 1-2 capsules 2 times daily ++Moducare™ is a proprietary extract of plant sterols and sterolins that helps balance the immune system and decreases autoimmune reactions. Magnolia (Magnolia officinalis) and Phellodendron bark (Phelodendron amurense).1863. ++Relora Plex also contains B-vitamins.1862 ++Helps support heart and blood vessel health and immunity. Relora may cause drowsiness or sedation in sensitive individuals. which help in stress and nervous system balance ++Useful in stress and decreasing cortisol levels1870 Relora can increase salivary DHEA and decreases salivary morning cortisol levels. ++Helps support digestive function and detoxification processes * Use if ability to fall or stay asleep is a problem Ultra-D Tox Better health & performance start here. 1 hour before bedtime ++Improves sleep/wake cycles ++Melatonin decreased with increased cortisol levels1872 1-2 capsules 2 times daily. use for 2-3 weeks ++Contains significant quantities of detoxifying herbs. minerals. as well as vitamin C. 2011 Sleep Solve 24/7 P/361 .1 capsule daily. © Integrative Health Resources. and probiotics. Am J Clin Nutr. Manson JE. 6 Rogers MA. Rosmond R. et al.87(12):5587-5593. 2010 Mar. World J Gastroenterol. quiz 714-5.70(1):141-6.84(1):70-6. 8 Bjorntorp P. Rimm. Norkus EP. Merchant. quiz 266-7. Sleep disturbances and chronic disease in older adults: results of the 2003 National Sleep Foundation Sleep in America Survey.84(1):70-6. Cancer Epidemiol Biomarkers Prev.28(3):478-86. quiz 266-7. et al. 2005. et al. 4 Kallio P. Britz P. Ancoli-Israel S. Adeli K. Herlihy O.4(1):29-36. Nitrosamine and related food intake and gastric and oesophageal cancer risk: a systematic review of the epidemiological evidence. A. J Psychosom Res. et al. Hoffmann K. Block G. 1995. Jun 2000. Effects of folic acid and magnesium on the production of homocysteine-induced extracellular matrix metalloproteinase-2 in cultured rat vascular smooth muscle cells. Neuroendocrine abnormalities in visceral obesity. 2006. nitrite. Fructose and the metabolic syndrome: pathophysiology and molecular mechanisms.The Journal of Clinical Endocrinology. 2011 ENDNOTES 1 Schulze MB. et al. Livingstone DEW. Kolehmainen M. Stroke 2004. Gonzalez CA. Am J Clin Nutr. Relations of glycemic index and glycemic load with plasma oxidative stress markers. K. et al. 2007. 2004. 9 Foley D. Norkus EP. Am J Clin Nutr. Davis S. Vaughan TL. EB. and incidence of type 2 diabetes in women. and B12 intakes in relation to risk of stroke among men. Dietary carbohydrate modification induces alterations in gene expression in abdominal subcutaneous adipose tissue in persons with the metabolic syndrome: the FUNGENUT Study. 13 Hu Y. 2006. Dietary pattern. Riboflavin lowers blood pressure in cardiovascular disease patients homozygous for the 677C-->T polymorphism in MTHFR. 7 Andrews RC. et al. 3 Hu Y. Laaksonen DE.56(5):497-502. P/362 . Relations of glycemic index and glycemic load with plasma oxidative stress markers.82(3):675-84. Abnormal cortisol metabolism and tissue sensitivity to cortisol in patients with glucose intolerance. 10 Horigan G. 11 He. 2 Rutledge AC. et al.24(S2): 80-5S. Back to TOC Better health & performance start here. vitamin B6. Am J Clin Nutr. 2002. J Hypertens.85(5):1417-27. et al. 12 Guo H. and nitrosodimethylamine and the risk of upper aerodigestive tract cancer. Block G.© Integrative Health Resources. inflammation. Folate. 5 Jakszyn P. 2006.12(27):4296-303. Walsh J. Circ J. Consumption of nitrate.65(6 Pt 2):S13-23. 2007. Int J Obes Relat Metab Disord. 35:169. 2006 Jan. Nutr Rev. Am J Clin Nutr. 18 Schulze MB. Biomed Environ Sci. Li J.Am J Physiol Gastrointest Liver Physiol. et al. Safety considerations with omega-3 fatty acid therapy. inflammation. Fairfield KM.106(21):2747-2757.51(4):526-33. 29 Kris-Etherton PM. et al. Association between serum homocysteine and oxidative stress in elderly patients with obstructive sleep apnea/hypopnea syndrome. 21 Martins RA. 26 Fletcher RH.29(6):419-25.82(3):675-84. Pell JP. Nitrosamine and related food intake and gastric and oesophageal cancer risk: a systematic review of the epidemiological evidence. 16 Rogers MA. Harris WS.56(8):388-96.15 Jakszyn P.85(5):1417-27. 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