Chicken with Asparagus

Chicken with Asparagus

  • 4 boneless chicken breast halves
  • 2 tbsp olive oil
  • 1 tsp ground coriander
  • sea salt & freshly ground pepper
  • 20 asparagus spears
  • 1 cup chicken stock
  • 1 tbsp lemon juice
  • 1 tbsp cold butter
  • 1 tbsp chopped parsley

Slice chicken into 1/4-inch strips. Sprinkle the chicken strips with salt, pepper and coriander. Heat the oil in a heavy skillet and sautee the chicken in batches for 3-4 minutes until lightly browned and all the chicken is cooked, keep chicken warm. Add the stock and asparagus to the pan and simmer 4-5 minutes until the asparagus is nearly tender. Remove from pan and keep warm with chicken. Add lemon juice to juices in pan and swirl in butter to thicken. Pour over chicken and asparagus and sprinkle with parsley.

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Garlic Walnut Chicken

Garlic Walnut Chicken

  • 4 bone-in chicken breast halves
  • sea salt
  • freshly ground black pepper
  • 2 tbsp butter
  • 1 tbsp olive oil oil
  • 10-12 cloves garlic, peeled
  • 1 cup walnuts
  • 1 cup water

Season the chicken with salt and pepper. In a large skillet, heat the butter and oil. Sautee chicken on each side over medium heat for 3-4 minutes. Cover the pan and continue to cook until the chicken is done. Meanwhile, in the food processor, grind the walnuts and garlic until fine, but not a paste. When chicken is done, remove from pan and keep warm. Drain the pan, reserving 4 tbsp of the drippings. Add the ground garlic and nuts to the pan and sautee on medium heat for 2 minutes. Add the water and simmer for 5 more minutes. Return the chicken to the pan, turning it to coat with the sauce. Heat through before serving.

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Walnut Chicken

Walnut Chicken

  • 1 1/2 cups walnuts
  • 5 cloves garlic, roughly chopped
  • 3/4 cup boiling water
  • 2 tsp red wine vinegar
  • 1/2 tsp sea salt
  • 1 tsp crumbled saffron threads
  • 3/4 tsp paprika (Hungarian)
  • Dash cayenne pepper
  • 6 boneless, skinless chicken breasts

For the sauce: Pulse the nuts coarsely in a food processor. Add the garlic and continue to pulse until the mixture is a paste. Transfer to a bowl and gradually stir in the boiling water, stirring constantly until smooth. Stir in the vinegar and spices. Allow to stand several hours for the flavors to blend. Do not refrigerate.

When ready to cook chicken, preheat oven to 450 degrees. Rub chicken breasts with a little butter or olive oil and place in a single layer in a shallow pan. Roast for 20-25 minutes or until there is no pink remaining. Remove from oven and cover loosely with foil. Allow to rest 10 minutes before slicing. Spoon the sauce over the sliced chicken and serve.

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Curry Mayonnaise

Curry Mayonnaise

  • 1 large egg
  • 1 tbsp good curry powder
  • 1/2 tsp sea salt
  • 1/4 tbsp lemon juice
  • 1 cup extra virgin olive oil

Place everything but the oil in a blender or food processor container. Process 5 seconds in the blender, 15 seconds in the processor. With the motor running, add the oil, first in a drizzle, then in a thin, steady stream. When all the oil has been added, stop the motor and test for consistency. If the sauce is too thick, thin with a small amount of hot water or lemon juice. If too thin, process a little longer.

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How to Raise Testosterone Naturally

How to raise testosterone naturally

Everyone is talking about “Low T” these days. It seems like everyone is being treated for it. Last year, I decided to take a blood test for it, and guess what, I came up with borderline low T! I was experiencing low initiative, increased body fat around my belly, weight gain, and impaired immunity. So I did my research, and decided to raise my testosterone naturally, without drugs (drugs will shut down your own testosterone production, and can also raise estrogen, no thank you!). I’m happy to say, this year I had my levels retested, and my testosterone is back to that of a teenager. I was showing my lab tests to everyone in the office, but they gave me weird looks, so instead, I decided to do a video about it!
By the way, here are some of the symptoms of Low T. I didn’t experience most of them, and neither will you. But if you know there is something off, get it checked! My first test was a blood test, my second one was salivary test by Diagnos-Techs, and I liked the salivary one better. It was more thorough and cheaper. If you want one of these, just call my office to order one.



    1. 1. Depression-I had this. So many men have this, and Low T is a big factor with it (besides student loans).


    1. 2. Prostate enlargement


    1. 3. Low Libido


    1. 4. Erectile Dysfunction (and performance)


    1. 5. Muscle Loss (loss of muscle mass)-I had this one, even though I was lifting weights. I was weaker than ever, it was very disheartening.


    1. 6. Breast tissue (man boobs)


    1. 7. High voice


    1. 8. Loss of body hair (starting in lower legs)-I still have this one, and have had it for about 20 years.


    1. 9. Loss of vitality and energy-yup, I didn’t want to do anything.


    1. 10. Sleeping problems-big time, about one out of 7 days per week I would sleep well, one out of 7 days I would get 2 hours of sleep at night, and the other 5 days were crap shoots.


    1. 11. Belly fat-yup, I’m still working on this one, but it’s going!


    1. 12. Loss of collagen

Here are some common causes of Low testosterone:

    1. High estrogen-this is in non-organic food, especially commercial chicken, fish, and beef. Must be free range chicken, grass fed beef, and wild caught fish. Alcohol is also very estrogenic.
    2. Liver damage-either in the form of fatty liver from too many carbs, or liver damage from alcohol, or infection
    3. High insulin-once again from too many carbs
    4. Low fat diets
    5. Medications-statins, high blood pressure meds and diabetic medications cause the biggest problems here in men
    6. Tap water-tap water has all sorts of chemicals in it which are estrogen mimickers, and testosterone blockers-most filters will get rid of this garbage
    7. High aromatase (enzyme that converts testosterone into estrogen)-produced by the adrenals and the testes. Stinging Nettle and Zinc will inhibit aromatase.

Here’s how to fix Low T naturally:

    1. 1. Increase Growth Hormone (GH)


    1. a. protein (3-6 ounces)


    1. b. sleep


    1. c. intermittent fasting


    d. Intense full body exercise, especially HIIT, especially fasting, especially without eating for at least an hour afterwards.
    1. 2. Anti-estrogenic foods


    1. a. Cruciferous (kale, boy choy, broccoli, cabbage, etc.)


    1. 3. Lower cortisol (stress hormone)


    1. a. sun (vitamin D)


    1. b. walking


    c. sleep more

Here’s exactly what I did to raise my testosterone, and lower my estrogen:

    1. Cut carbs to 20-30% of my daily intake to decrease estrogen
    2. Decrease my protein to 1 gram per pound of lean body mass
    3. Increase my vitamin D to 50000 units per week
    4. Take one Prostaco per day for its stinging nettle content
    5. Take 3 ZMA at night for Zinc and Magnesium
    6. Take one Libido Stim M per meal for increased testosterone production
    7. Take 25 mg DHEA and adrenal support (my DHEA was low on my blood test)
    8. Slept at least 8 hours per night
    1. 9. Lifted weights 3-4 days per week.


    That’s it! I was so impressed with these results that I’m continuing with this regiment I will be adding more walking, intermittent fasting, and HIIT during a fast this year.

What You Need to Know About Heartburn

Heartburn is a common complaint we see. Here’s what you need to know about how to help with heartburn.

Here are somethings you need to know about heartburn:

1. The person has to get down their refined food.
To distress the digestive tract and liver. Especially flour and grain products as well as sugars. If you’re not a real athlete, then you need to get your carb count down to about 70 per day. All that extra sugar and processed carbs will be tough on the digestive tract and it’s also difficult for the liver to process. And the liver is very important in handling heartburn.

2. Identifying and handling any kind of food intolerance.
The top ones we see are grains, refined sugars, and pasteurized dairy. Even if people don’t show up with these problems initially in the testing, it’ll tend to show up down the road. It’s better to cut them out.

3. Check all the digestive organs, to see which one is not responding properly using NRT.
The main ones you’ll see with heartburn is liver and gallbladder problems, not stomach. This is because we consume processed carbohydrates that are very toxic to your liver.

4. Supplements for the liver include:
Livaplex. For the gallbladder we mainly use Choline, AF Betafood, and Cholacol.

5. The second most common organ you see come up with heart burn is the stomach.
You’re going to use the acid and enzyme point in NRT protocol. With the acid point, use Zypan or D-Diges supplements. For the enzyme point we use Mulitzyme and Lactenz. If it’s bad enough and the person is not getting better, you can also text for Gastrex and Okra Pepsin E3 which will put out the fire in the stomach

6. The 3rd most common organ seen in Heartburn is the large intestine.
This is because when you don’t digest your food it goes down into the large intestine and ferments there which puts a lot of pressure on the kidney to detoxify which contributes to heart burn. If a person is constipated enough, the food can’t come down and it’ll stay in the stomach too long and cause heartburn,

7. Supplements to take for constipation are first Fenco and choline for liver and large intestine drainage.
If these don’t work you look at Colax.

8. If there is no constipation then you’re looking at a bowel flora problem.
Which then you’d use Zymex, Lactic Acid Yeast, Lact-Enz, Spanish Black Radish, Garlic, Pro Symbiotic, and Gut Flora Complex.
If you handle the three main causes of refined carb intake, food sensitivities, organ dysfunction, and proper supplementation, then in 95% of cases with heartburn will be about 95% better in about a month or two.

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Two sick teddy bears with tissues, hot bottle, and thermometer.

Cold and Flu Protocol

This time of year, lots of patients ask me, “What do I take when I’m sick?”  Of course, the correct answer is “we test you, then tell you what your body wants, and you get better quickly.”  However, when you’re getting sick, time is of the essence.  When you first start to feel symptoms, the bacteria or virus making you sick is actually at a very low count.  However, that viral/bacterial count tends to increase quickly exponentially, and by the time people get here to get tested, they’ve got a full-blown cold or flu.  So this is what you take while you’re driving to the office to get properly tested.

These are supplements that everyone should have in abundance at home (have a big bottle of each), and take at the very first sign of illness. Do not wait until you are “sick”!  Take them when you think “I wonder if I’m coming down with something?”  By the time you think “I’m sick”, it’s too late, and it’s going to take time to get better.  An ounce of prevention is worth a pound of cure! A stitch in time saves nine!  And so on…

  1. As always, stop eating sugar! Sugar is known to weaken your immune system response 50-90% for 4-6 hours after you take it!  Do not eat sugar or refined carbohydrates while you’re fighting a cold!  For that matter, considering sugar and refined carbs suppress your immune system (whilst causing other problems!), why not cut it out altogether?  And no, fruit is not a refined sugar as long as you don’t juice it, so you don’t have to avoid it (unless you’re on a very low carb diet for blood sugar/weight issues, which is a whole other topic altogether-see one of my many videos on carbs and diet).
  2. Wash your hands with soap often. Viruses and bacteria, amongst other things, like to hang out on our hands.  Wash them thoroughly and often to fight them effectively.
  3. Get enough sleep. Lack of sleep raises stress hormones which suppresses your natural immune response, and makes your insulin less sensitive-a one two punch to get you sick a lot!
  4. Drink enough water. This is just good old advice from Grandma (who lived to be 105 years old, so I listened when she talked!). I’m not sure why this works, other than thatit helps to detoxify your kidneys, which can’t be bad for your immune system.
  5. Eat lots of veggies. Full of vitamins and minerals, veggies really support your immune system.
  6. Work out regularly. Regular exercises boosts your immune function.
  7. Congaplex. This is the most broad-based immune system support. It supports your body in fighting bacteria and viruses alike.  Take 3 every half hour until you feel all better, then take 6/day for 2 weeks to rebuild your immune system.  Don’t skip this step, or cut down Congaplex too quickly!  My patients often tell me that they were started to feel better, cut down their Congaplex, and then got sick again!  Don’t be that person!
  8. Antronex. This doubles your liver’s filtration rate, so that your body rapidly cleans out the debris that you make when you kill off bacteria and viruses. It basically makes you feel better faster. Take 2 every half hour until you feel all better, then take 6/day for 2 weeks to rebuild your immune system, like Congaplex.

Now I know what you’re saying:  “What about Echinacea, Andrographis, vitamin C, Zinc, Immuplex, etc.?”  Hey, there’s absolutely nothing wrong with these supplements, and often these supplements kick butt!  Often after examining a patient, I will recommend these rather than Congaplex and Antronex, but remember, I’m talking about what you can take while driving to my office.  So keep a bottle of Congaplex and Antronex at home on the shelf, take them as I described above at the first sign of cold or flu, and in the meantime make an appointment to see your holistic doctor.

Both of these supplements are water soluble, so taking little bits every ½ hour is vastly more effective than taking handfuls of them infrequently.  Keep a large bottle of each at home instead of waiting until you’re coming down with something to pick them up.

Good Fats & Bad Fats

Here’s a way to figure out what fats are best for you: look to see how they occur in nature. If they occur in nature, and we have eaten them in our diets for the past several hundred years, they’re most likely fair game.

Indigenous tribes (not touched by our Western Diet) ate between 30-80% of their total calorie intake from fats, and a lot of it was saturated! Remember, you want to add fat to your diet to slow down insulin secretion so that you can get back to health.

Here’s a list of my go to fats for health:

1. Nuts and seeds

Since they’re high in fiber, vitamins and mineral, I eat seeds and/or nuts at each meal.

2. Dairy

Only eat this if you have been found not to have a sensitivity to it (we use Nutrition Response Testing to determine this). Good choices in here are cheese, especially raw cheese, butter, full fat cottage cheese, full fat yoghurt and full fat Greek yoghurt.

3. Eggs

Eggs are the perfect food! High in lipotropic (fat burning) B vitamins, vitamins A & D, protein and the essential fat EPA, eggs are just what the doctor ordered! Make sure to never just eat the white of an egg because most of the nutrition, and especially the fat, is in the yolk! Try and get free range eggs (cage-free means they are just in one big pen, free range means that they live outside). I did an experiment years ago, and dropped my total cholesterol 30% while eating a dozen eggs a day! Remember, cholesterol levels are not affected by how much cholesterol you eat, but by how much you make in your own body, which is determined by how much insulin you secrete.

4. Meat

Beef, chicken, fish, and bison have naturally occurring fats in them. As long as they are free range, non-farmed, and wild caught, they will be the type of fats you need. Grass-fed beef, free-range chickens, grass-fed bison, and wild-caught fish all have more of the omega 3 fats than the omega 6 fats. Omega-3 fats are the ones you want for proper fatty acid balance.

5. Avocados

Avocados are high in fiber, monounsaturated fat, and potassium. The liver needs large amounts of potassium to balance blood sugar and break down fats. Try eating at least one avocado per day, or adding guacamole to your burgers, eggs or fish-awesome! Here’s two recipes for low carb chocolate desserts! and

6. Olive oil

High in healthy monounsaturated fat, olive oil has been shown to sensitize your cells to insulin, lower blood pressure, and help people lose weight. Use it every day for health!

7. Coconut oil

High in medium chain triglycerides, coconut oil helps people lose weight and lower total cholesterol while raising high density lipoproteins (HDL, or good cholesterol). It also has lauric acid and monolaurin, two fatty acids that are very good for supporting your immune system. I use it every day when I cook.

Bad Fats

1. Fried foods

High in trans-fat and other garbage, avoid fried foods like the plague!

2. Conventionally farmed fish, chicken, meat, eggs

These are too high in omega 6 fats. When consumed in too high of quantities, they can cause insulin resistance, and inflammation (two things we are trying to stop!)

3. Vegetable oils, such as soybean oil, sunflower oil, corn oil, canola oil, cottonseed oil, safflower oil and a few others

These do not occur in high amounts in nature, and the amounts that are used in food processing is not something the human body is made for or used to. High in omega-6 fatty acids, and trans-fats, they can really mess up our metabolic machinery. Avoid them in favor of the fats I talk about above.

4. Margarine

High in trans-fatty acids, margarine increases your total cholesterol while lowering HDL’s, and desensitizing your cells to insulin. Time and time again, margarine has been shown to increase inflammation and increase the risk of heart disease. So why do we still use it? Because it was marketed as a health food. Now that you know, avoid it like the plague.

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5 Things You Can Do to Improve (or in most cases, reverse!) Diabetes

If you’ve been diagnosed with diabetes, you might be wondering what you can do to help it.  Personally, in our office, when we have put a patient with Type II diabetes on a personalized diet and supplementation program, we’ve seen people dramatically reduce their fasting glucose, H1AC, triglyceride, and cholesterol numbers.  I’m happy to say I’ve heard this sentence many times: “My doctor says I’m not diabetic anymore, and I don’t need meds!”

Here’s a quick summary of what you can do to help yourself if you’ve been diagnosed with type II diabetes (or been told that you’re pre-diabetic).

  1. Cut down the carbs, especially refined carbohydrates such as grains, sugar, and other junk food, but also high carb fruit such as bananas, mangoes, and pineapples. When you’ve been diagnosed as being a type II diabetic, or pre-diabetic, foods such as these will cause your blood sugar to skyrocket, further beating up your blood sugar regulation.  Better to eat low carb fruit such as berries, low carb veggies such as greens, tomatoes, cucumbers, pepper, etc (basically avoid high carb veggies such as potatoes and corn), as well as meats, nuts, seeds, and low carb dairy such as cheese, cream, butter, and cottage cheese.  Most of my patients either use a carb counting app on their phones, or keep track of their carbs using a pen and paper (we call it a diet log in our office).  See the link below for a partial list of good foods for type II diabetics. Keep in mind, you should cut down your carbs, but increase your veggies!  Veggies help to regenerate your liver’s function, which is key to blood sugar stabilization.
  2. Eat more fat and protein. Fat causes very little insulin to be released when you eat, protein (especially higher fat protein sources) causes your body to release more more insulin, but not as much as carbohydrates. A good rule of thumb is that at least 70% of your calories should come from fat and protein for optimum blood sugar control.
  3. Cut down the snacking. Every time you eat, you stimulate the release of insulin. Therefore, cutting down the number of times you eat per day will give your pancreas and insulin receptors on your cells rest, so that they can heal.
  4. Get moving, especially in the morning on an empty stomach. Exercising first thing in the morning helps to re-sensitize insulin, which is of utmost importance when fighting type 2 diabetes. I like to go for a slow jog of 1-1 ½ miles, but if you have more time, you can walk, do yoga, ride a bike, whatever.  Just get moving, preferably in the morning!
  5. Take your blood sugar at least every day. Usually on a program like this, people’s blood sugar, cholesterol, and triglycerides will plummet, so make sure you’re keeping tabs on this, and communicating with your MD.
  6. Take supplements.  There’s lots of supplements that will help with blood sugar stabilization, so this is not a complete list. These are just the ones that I’ve successfully used in my office:
    1. Glyc-Aide-This is my go-to product from Ulan Nutritional Systems.
    2. Gymnema-This has a long history of helping blood sugar issues. I like the one from MediHerb.
    3. Zinc, chromium and magnesium-All of these have been shown to be deficient in the majority of patients with diabetes type II, so supplementing them helps. I like Standard Process for these supplements.
    4. Other supplements for the liver, gallbladder, pancreas, and adrenals-as determined by Nutrition Response Testing.

Honestly, I like to get the 1st 5 steps in place before I recommend supplements.  You can’t “out supplement” the wrong diet, or make up for lack of exercise with supplements.

Give this program a try, and see how you do.  As always, please feel free to leave feedback, or ask questions below.  Thanks for watching.

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