Cleveland Chiropractic Homecoming 2019€¦ · • Normal blood sugar range for a healthy person is about 83 mg/dl (4.6 mmol/L) to 120 mg/dl (6.6 mmol/L). • Glucose levels fluctuate

Cleveland Chiropractic Homecoming 2019

Dr. Jeffrey Tucker11620 Wilshire Blvd. #710

Los Angeles, CA 90025310-444-9393

www.DrJeffreyTucker

1Copyright www.DrJeffreyTucker.com

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Games

• Spider man• Black power • Super woman


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What do you want to call it?

• Improvement of longevity

• Biohacking• Why not graceful aging? • Hack the Code• Off Label Uses of

Chiropractic

Copyright www.DrJeffreyTucker.com 3

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Biohacking

•Choices For Life and Living• How old do you want to live to be?

• Have energy, be happy

• What we are wired for?• Fight/Flight (survival)• Food (get fed)• Friends (biofilms)• Reproduction

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Are you a biohacker?

• Biohackers look for techniques to improve themselves that are high return.

• Ideally they require little investment of time, energy, & money, and produce a big increase in capabilities and/or well-being.

• Many seemingly ordinary activities, such as exercise, diet, nutrition could be called biohacks.

• An activity is a biohack when it is carried out to enhance our abilities, specific skills, overall health, well-being or longevity.


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The # 1 Hack is

• Quality of relationships matter – high conflict relationships are really bad; good relationships are predictive of good health; strive for close relationships.


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My personal belief is

• Curiosity


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The convergence of…

• Mobile devices• Material biology• Synthetic biology• Privacy & security• Robotics• Nanotech• Artificial intelligence• Gaming• Computer science• 3D printing

• Crowd sourcing• Big data & I.T.• Engagement• Telecom• Social networking• Devices• Apps• Networks• Computing• Sensors


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It’s all blending

• Anti-aging• Regenerative medicine• Optimization• Aesthetics• Integrative medicine• Metabolic medicine• Nutritional medicine• Holistic practice


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Start with several biomarkers(Dr. Russel Jaffee)1. Telomere length test2. Hemoglobin A1C (< 5)3. High Sensitivity C-reactive protein (<5)4. Plasma Homocysteine (<6)5. Lymphocyte Response Assay6. First morning urine test for pH (morning urine pH should be between 6.5-7.5 and below that means metabolic, cellular acidosis)7. Vitamin D (50 and 80 ng/mL)8. Omega 3 index (should be more than 8%) 9. 8-oxo-guanine (< 5.3 ng/mg) 10. DNA Tests - actions you should take to achieve your fitness & nutrition goals


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Predictive Biomarkers

• Hgb A1c (Hemoglobin A1c) < 5% The body is effectively managing blood sugar levels.

• hsCRP (high sensitivity C-Reactive Protein) < 0.5 mg/L The body is in a steady state of repair.

• Homocysteine < 6µmol/L The body has enough methylation nutrients to keep homocysteine levels in normal range, reducing cardiac risk.

• Oxidized LDL/HDL ~0 Adequate antioxidant protection.• 8-Oxoguanine < 5.3 ng/mg of creatinine. Adequate antioxidant protection.• Vitamin D 50–80ng/mL Sufficient vitamin D to maintain cellular

equilibrium and communication.• First AM Urine pH 6.5–7.5 Healthy pH.• Food Allergy Hidden or delayed allergies; healthy immune tolerance.


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HsCRP

• In order to lower HsCRP do the urine pH test and then take enough magnesium and choline citrate to get your pH in the optimal range.

• Only choline citrate uniquely enhances the uptake and chaperones the delivery of magnesium to the cell, correcting the metabolic acidosis and the metabolic syndrome, recharging the cell’s ATP, protecting essential fats in transit where magnesium functions as an antioxidant.


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Quick Sticks - Glucose

• Normal blood sugar range for a healthy person is about 83 mg/dl (4.6 mmol/L) to 120 mg/dl (6.6 mmol/L).

• Glucose levels fluctuate throughout the course of a day, with the lowest readings during periods of fasting and the highest coming shortly after a meal.

• Glucose levels will tend to normalize fairly quickly, even though they can rise sharply after a meal, during the postprandial period.


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Postprandial blood sugar

• One to two hours after eating a meal, the blood sugar will typically spike. • Within the normal blood sugar range, this shouldn't go any higher than 120

mg/dl (6.6 mmol/L). Many people experience an even lower postprandial blood sugar level, with readings of less than 100 mg/dl (5.5 mmol/L) two hours after eating.

• Meals that are higher in sugar or starch can affect the amount of the postprandial spike in blood glucose, or cause the increased level to last longer.

• While a fasting blood glucose level of 100 mg/dL (5.6 mmol) is often considered normal, it may also be an indicator of problems down the road.


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Glucose - Fasting results from…

• 100 mg/dL up to 125 mg/dL are frequently diagnosed as prediabetes.• If (+) review lifestyle habits: eating a healthy diet, getting enough exercise,

and losing weight.• Above 125 mg/dl on two or more occasions, it is often an indication of

diabetes. Other diseases that can increase the fasting blood sugar level include long-term kidney disorder, inflammation and cancer of the pancreas, and hyperthyroidism. Drugs such as oral contraceptive pills, antidepressants, and corticosteroids may also affect an increase.

• Under 70 mg/dL, can also be seen in patients with hypoglycemia. Common hypoglycemia symptoms are sweating, intense hunger, rapid heart beats, and weakness.


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High Level Trackers

• Fitbit: https://www.fitbit.com/home• Oura ring https://ouraring.com/• BioStrap• CorX - a state-of-the-art biometric smartwatch. The 24/7 wearable

tracks and monitors the user’s heart rate, EKG, blood oxygen level, daily activities and calories.


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2018 Physical Activity Guidelines for Americans (PAGA)Health & Fitness Benefits of Physical Activity

• Lowering risk of coronary heart disease

• Stroke• High blood pressure• Type 2 diabetes• Colon, breast, bladder,

endometrium, esophagus, kidney, lung & stomach cancer

• Improved bone health• Weight status (including 3 to 5 yo)• Improved cognitive function (esp

for those 6-13 yo)

• Reduced anxiety & depression risk• Improved sleep• Improved QOL & those with

various chronic medical conditions • Reduced risk of weight gain• Gestational diabetes, post partum

depression• Reduced risk of fall-related injuries

for older adults• Reduced risk of all-cause and

disease specific mortality• Improved physical function


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PAGA Exercise Guidelines

• Youth: Include 60 minutes of age appropriate mod-to-vigorous activity every day including mostly aerobic activity (mod or vigintensity, at least 3 days per week should include vig) as well as muscle strengthening on at least 3 days per week and bone strengthening on at least 3 days per week.

• Adults: Include mod-intensity aerobic activity for 150 to 300 minutes per week, or vig-intensity activity 75-150 minutes per week, or an equivalent combination along with muscle-strengthening activities on two or more days per week.

• https://health.gov/paguidelines/moveyourway/• https://health.gov/MoveYourWay/Activity-Planner/


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Tucker’s Level 1Biohacking exercises

• Walking• Body/Arm swings• Bicycle kicks• Teter totter• Press ups or Dead Stop PU• Hip flexor stretches• Adductor stretches• Shoulder mobility• Bridges (yoga style)• CLX Big 6


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Stretching

• Stretching may enhance the elasticity or “resting length” of your muscles, it does not change the shape or structure of your muscles.

• In conjunction with strength training, stretching will help you “balance your posture” and take stress off your joints.

Workshop• Calf’s• Hamstrings• Glutes• Lats• Pec’s


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Fasting & Intermittent Fasting

• Cellular healing• Detox• Diet variation strategies• Hormone optimizationDrPompa.comValter Longo


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Valter Longo, PhDThe Longevity Diet• Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three

per week. • Protein: Below age 65 - keep protein intake low (0.31 to 0.36 grams per pound of body

weight). • Protein: Over age 65 - slightly increase protein intake but also increase consumption of

fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass.

• Consume beans, chickpeas, green peas, and other legumes as your main source of protein.

• Minimize saturated fats from animal and vegetable sources (meat, cheese) and sugar, and maximize good fats and complex carbs.

• Eat whole grains and high quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.)

• Generous amounts of olive oil (3 tablespoons per day) and nuts (1 ounce per day).


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Valter Longo, PhDThe Longevity Diet• Follow a diet with high vitamin and mineral content, supplemented with a

multivitamin buffer every three days.• Select ingredients that your ancestors would have eaten.• Based on your weight, age, and abdominal circumference, decide whether

to have two or three meals per day (see Chapter 8, The Longevity Diet, for diabetes guidelines). If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar (less than 5 grams) snacks with fewer than 100 calories each.

• If you are already at a normal weight, or if you tend to lose weight easily or are over 65 and of normal weight, eat three meals a day and one low-sugar (less than 3 to 5 grams) snack with fewer than 100 calories.

• Confine all eating to within a twelve-hour period; for example, start after 8 a.m. and end before 8 p.m. Don’t eat anything within three to four hours of bedtime.


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Calorie restriction

• Works by enhancing mitochondrial function.• CR as an anti-aging technique is controversial.• The genetic and inflammation changes it can cause are worth noting.


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Keto Diet

• Ketones have more electrons than glucose – neurons like that!• How will you feel after a while?

• Bioptimizers.com

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Cold• Cryotherapy is a treatment where the body is exposed to sub-zero

temperatures, up to -250°F, in order to stimulate these benefits: beauty (device makers claim it rejuvenates skin) and anti-aging, weight loss (fat loss), muscle recovery after hard workouts, health and wellness. Some use it for reducing targeted joint or whole body inflammation.

• Cold showers

• Science.Cryo.com


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Brain

• BrainTap• Virtual & mixed reality technology – multi-sensory experiences that

sit at the intersection of health, science, engineering and creative arts.

• Physical therapy• PTSD – walk through a difficult memory• Neurodegenerative diseases i.e. AD

• ‘The Ledge’ experience


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PREGNENOLONE – the mother of all HORMONES

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Estrogen - The Female Foundation

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PROGESTERONE: Calm and Relax

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DHEA: Fountain of Youth - Why NOT?

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TESTOSTERONE: WOMEN have it TOO• Increased sexual function

• Increased satisfactory sexual event frequency

• Confidence interval

• Sexual desire

• Pleasure

• Arousal

• Orgasm

• Responsiveness

• Self-image

• Reductions were seen in sexual concerns and distress in postmenopausal women.

• When testosterone was administered orally, but not when administered nonorally, there was a significant increase in low-density lipoprotein cholesterol, and reductions in total cholesterol, high-density lipoprotein cholesterol, and triglycerides.

• There was an overall increase in weight with testosterone treatment; no effect was reported on body composition, musculoskeletal variables, or cognitive measures.

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TESTOSTERONE: “THE MAN”

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Signs of low testosterone• Decreased bone density• Decreased libido• Loss of early morning and spontaneous erections (erectile dysfunction makes you far more prone to a heart

attack and stroke)• Depression• Lack of self-confidence and initiative• More emotional• Increased cellulite in women• Excessive sweating and even hot flashes in men as well• Fat cheek muscles• Wrinkles around the mouth• Hair loss• Dry skin and eyes• Poorly developed beards


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Signs of low testosterone• Inability to achieve deep sleep. Deep sleep is crucial for natural testosterone production.• Mercurial personality, irritable, grumpy, full of anxiety.• Hostile and argumentative. • Tired all the time.• Memory problems and poor focus.• Excess body fat in particular at the pecs and midsection (increased body fat equals an increase in

aromatase enzymes which convert testosterone to estrogen).• Heart issues.• Difficulty building muscle mass and strength or even maintaining what you have. Not making any

progress with your regimen? • Skin tone issues and more wrinkles.• Weakened immune system.• Prostate issues.


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HGH – complete misunderstanding

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Hormones

• Bioidentical Hormone replacement therapy (BHRT) - pellets the size of a grain of rice get injected into the glut area.

• Pellets contain plant-based testosterone, progesterone and estrogen.• The body self-regulates their release and takes what it needs.• Advantage: No pills to remember or apply a cream.• Lasts about 6 months.


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Microbreak

• Sit tall, feet on the floor, with your arms by your sides and palms facing forward. Pull your shoulders back and squeeze your shoulder blades together.

• Reach towards the ground with your fingers and gently tuck in your chin while lengthening the back of your neck. Keep your eyes facing forward and slightly down, feel the back of your neck stretching.

• Hold this position for five to ten seconds and repeat five to ten times every 30 minutes.


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Prevent the aging decline with peptide

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MGF• IGF1 isoforms function in muscle regeneration and repairCJC, IPAMORELIN ,TESAMORELIN

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BPC-157 is surprisingly free of side effects, and has been shown in research that's been happening since 1991 to repair tendon, muscle, intestines, teeth, bone and more, both in in-vitro laboratory “test-tube” studies, in in-vivo human

Thymosin Beta-4Stimulate the production of T-cell, synthetic peptide that has been directly linked to recovery as it is plays a vital role in building new blood vessels, new small muscle tissue fibers, cell migration and blood cell reproduction.

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Cerebrolysin

• Is a synthetic nootropic peptides that possesses neuroprotective and neurotrophic properties.

• Dementia of various origins• Alzheimer’s disease• Parkinson• Cerebral blood flow disorders• Traumatic brain injuries

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Celergen

• Benefits come from marine live cell nutrition that slows signs of aging

• Enhancement in stamina and energy level• Improved alertness and mental clarity• Improved blood circulation• Revitalized immune system• A visible increase in skin radiance, as well as

improved resilience, tone, texture and overall complexion

• Maximum regeneration and hydration of the skin

• Increased metabolic rate

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Life Booster: Nootrophics

• Socially & morally ok to take these.• Modafinil aka Provigil, is a medication to treat sleepiness due to

narcolepsy, shift work sleep disorder, or obstructive sleep apnea (OSA). In OSA continuous positive airway pressure is the preferred treatment.

• It has off-label use as a purported cognitive enhancer (research on its effectiveness for this use is not conclusive).

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Nootrophics supplements• Selectively use these to help people outperform:1. Pyrroloquinoline quinone (PQQ)2. Calcium-D-Glucarate (CDG)3. Calcium-AEP


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Nootrophics: Pyrroloquinoline quinone (PQQ)• Antioxidant, signaling molecule and coenzyme for various reactions in

your body.• Important for sustaining mitochondrial function. Most people have

benefit from increasing mitochondrial function because most of us have suboptimal mitochondrial function today.

• If trying a Paleo or Keto diet doesn’t make changes, your mitochondria may be why.

• Start with ~ 20 milligrams per day. If you’re still eating on the red or yellow part of the Bulletproof Diet, aim for around 30 milligrams per day. Once you transition to eating around 50-70% of your calories from healthy fats, you can decrease the dosage to around 10 milligrams per day.


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Nootrophics: Calcium-d-glucarate (CDG)

• CDG has a number of benefits that can fight cancer, decrease LDL cholesterol, assist in protein digestion, and remove toxins and excess estrogen (i.e. environmental).

• CDG is produced in small amounts by your body, but most of us are exposed to enough toxins that our stores are quickly depleted.

• Taking extra CDG can assist in the clearance of toxins that decrease your performance and contribute to cancer.

• Detoxify the liver. I can’t tell you how many people are suffering from the effects of a sluggish liver. If your liver isn’t working at full capacity – you won’t be as high performance as you could be – period.

• Starting ~ 1000 milligrams per day.


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Nootrophics: Calcium-AEP (calcium 2-amino ethyl phosphoric acid) aka CAEP• Hans Nieper - best known for his work on fighting cancer, believed

that problems with cell membranes and nutrient availability contributed to diseases like cancer and MS.

• CAEP can improve health and performance.• CAEP is a “cell sealer” – it helps maintain the integrity of cell

membranes against toxins and pathogens.• Helps transport electrolytes into your cells.• … practice to help optimize cellular electrical conductance.


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Adaptogenic herbs

• Have stress-protecting and stress normalizing effects because they help your adrenal glands create a stronger hormonal response when your system is stressed, and then shut it down faster when the stress stops.

• For chronic stress (job stress, overtraining, etc.) adaptogens maintain hypothalamic receptor sensitivity, which significantly delays adrenal exhaustion.

• They help stay resilient while you kick more ass for longer. If your cortisol is high, adaptogens help lower it. If your cortisol is low, adaptogens help raise it.

• Increase your resilience against aging, stress, and anxiety, and even physical injury. Some can even improve your mental performance.


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Adaptogens

• Rhodiola rosea• Ginseng (Asian, Siberian, American species)• Eleutherococcus senticosus is the Siberian species that is strongest• Ashwaganda• Astragulus• Licorice root• Schisandra• Your dose and responsiveness may vary to each, but they can help you do –

and be – more than you thought possible, without incurring the physiological cost of stress.


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Anti-inflammatory herbs

• Fight the effects of aging• Improve symptoms of erectile dysfunction• Reduce the risk of cancer• Help treat depression• Fight cognitive decline and improve mental performance


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Curcumin• American Journal of Geriatric Psychiatry • Patients aged 50-90 with memory complaints and early Alzheimer's. • Randomized study - a placebo or curcumin. Double-blind (no one knew who was getting

the curcumin or a placebo).• In all other studies Curcumin did not have any impact on memory loss. Why? • This study used a nano-particle form (the curcumin is ground extremely fine into minute

particles)...• Results: all the patients getting the nano-particle curcumin had improved memory at

18 months!• Patients with Alzheimer's have a particular type of amyloid (protein) plaque in their

brains. The patients getting the activated curcumin actually had less amyloid plaque in specific parts of their brain that correlated with Alzheimer's disease!

• Take home: Curcumin is a safe and effective treatment for people with memory loss, Alzheimer's (prevention and treatment), and dementia!


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Wines

• Dryfarmwines.com • Sugar free• Additive free• Organic• Low alcohol


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Stress


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The Vagus Nerve Survival Guide by Christopher Bergland• Diaphragmatic Breathing Exercises• Daily Physical Activity• Face-to-Face Social Connectedness• Journaling• Self-Talk• Sense of Awe to Promote Small Self• Meditation• Volunteering and Altruistic Generativity


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Vagus

• Vagus means "wandering" in Latin.• The vagus nerve is known as the

"wandering nerve" because it has multiple branches that diverge from two thick stems rooted in the cerebellum and brainstem that wander to the lowest viscera of your abdomen touching your heart and most major organs along the way.

• Source: Wellcome Library/Public Domain


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Stress

• Floatation tank.• Monitor heart rate and breathing with apps• Recovery Tracker (Look at Heart Rate Variability)• HRV4Training App (no equipment needed)

https://www.hrv4training.com/• Coresense HRV tracker https://elitehrv.com/corsense


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Meditation

• 20-30 years ago no one ‘cool’ was doing it!• Bill Gates meditates• I use VR to create a meditative state. The interception of breath and

muscle activation is a focus.


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Breath work

• Breath workshop• Butyeko – increases CO2 to O2. CO2 pushes O2 into tissues• Wim Hof• Re-breather device


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Buteyko - Breathing for chronic hyperventilation

-When people hyperventilate, their arterial CO2 drops, making their blood alkaline.-An alkaline pH increases hemoglobin’s affinity for oxygen.-If hemoglobin holds onto oxygen more tightly, it won’t release as much to tissues.-Less oxygen released by hemoglobin will cause hypoxic damage to tissues.-Kidneys will try to correct the alkalosis by eliminating bicarbonate.-Along with bicarbonate loss phosphorus and magnesium will be lost.-Hypophosphatemia will compromise the creation of ATP.-A lack of ATP will impair the function of afflicted tissues.-A low level of CO2 can cause vasospasm and further reduce the blood supply to tissues.

Copywrite Dr. Jeffrey Tucker 62

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Breath work

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/ an article that over views how Contemplative Activities (including sustained exhalation practice) leads to better health and function.


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The science & practice of awareness

• Dan Siegel, MD – UCLA professor


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Sleep

• Average number hours you sleep per night?• At about 80 years old you’ll spend 26.6 years of your life asleep.• That’s almost 1/3 of your time.• Analyze your day, every day:

• write down what time you went to sleep and woke up.• rate your energy level during the day on a 1–10 scale at the end of the day.

• Create a scale.


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Sleep

• Total sleep = the total amount of time you spend in light, REM and deep sleep.

• Strive for 7-9 hours.• It should take less than 20

minutes to fall asleep.• More deep sleep• App controlled (SleepCycle)

• “Chili” – water based, temperature regulated optimized deep sleep

• Mattress


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Good Sleep Hacks• Mindful winding down at the end of the day, reading before bed, hanging out with your partner

and talking.• Reduce blue light. Examples - cell phones, computers.• ‘Blue light’ blocking light glasses. TrueDark tinted color glasses.• ‘No screens before bedtime and no electronics in the bedroom’ may really be a command.• Recommend using blackout curtains in the bedroom.• Decrease noise pollution and air pollution in your bedroom. • Refrain from taking sleeping pills and eat earlier at night.• Sleep in cooler environments (socks are okay). ~ 65 degrees F/ 18 degrees C. • Make sure to expose yourself to blue light in the morning – get sunlight early in the morning.• Reishi teas and CBD oils may be helpful for sleep (Flux light tracker on computer)• https://justgetflux.com/• https://aktivetoday.com/the-sleep-doctor/


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Sleep Upgrades• What Improves Sleep?

• Comfortable mattress• Cool bedroom• Avoid spicy, heavy meals and alcohol close to bedtime• Avoid caffeine

• “Use a sleep app”— Ex. Sleep Cycle app. • “Read a book”• “No screens before bedtime”— It’s the melatonin thing.• “Crack a window”• “Drink herbal tea” • “Sleep with a notepad”• “Have a bath”• “Change your sheets”


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Sleep

• STOP WORRYING ABOUT SLEEP!• The truth is that no one ever died after one bad night of sleep.• Strive for 7-9 hours. Research shows it is harmful to your health when you

always have a sleep deficiency.

• Relax Your Mind• Tell yourself you’ll feel good in the morning.• When you stop giving sleep attention, you can focus on what matters — to get

some rest so you can wake up full of energy the next day.


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Skin - aesthetics

• Exfoliation• Extractions• Moisture (sunscreen?)• Mini-vacuum like tools• Sea salt scrubs to slough away dead skin cell layers, sun damage,

pigmentation, acne scars, fine lines, and wrinkles• Botox or Juvederm (AKA fillers)• Vitamin C serums• Castor oil


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Hair-loss therapy

• PRP for hair loss makes sense in that it can recruit and reactivate dormant hair follicles (if you have follicles) and restore blood flow to the scalp.

• It takes 5-6 months to see results.• Other things to make sure you do include:

• Keratin shampoos to thicken the hair• Biotin supplements• Laser-diode cap that can stimulate hair growth


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Therapeutic Light Stimulation

• Truedark glasses• LED light therapy - UV-free, devices are used for wrinkles, acne, and

for pain.


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Mitochondrial Function

• Frank Shallenberger, M.D. • V02/VC02 analysis to measure mitochondrial function


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Mitochondrial Function Supplements

• Nicotinamide Riboside• Is a form of vitamin B• Supports your cellular function at the mitochondria level• Convert coenzyme nicotinamide adenine dinucleotide (NAD+) that helps with

conversion of food into energy, DNA repair, cell defenses and the setting of circadian rhythms. NAD+ decreases as we age, and low levels of it have been linked to a number of chronic age associated diseases.

• Sea Buckthorn Oil• Extracted from the fruits and seeds of the sea buckthorn plant• Known for the ability to regenerate, repair, and protect. One of these is palmitoleic

acid (omega-7), a fatty acid that has been shown to reduce inflammation, lower cholesterol, regulate metabolism, and more.


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Mitochondrial Function Supplements

• Pyrroloquinoline Quinone (PQQ)• Helps protect your mitochondria.• Compound found in plants.• Strong antioxidant properties that enable it to prevent oxidative damage to cells

while promoting the spontaneous regeneration of new mitochondria in aging cells.• Ability to protect against memory loss and cognitive decline.• In a study looking at the effects of PQQ and CoQ10 (either alone or together), rats

fed PQQ showed improved memory function and learning ability.• Conclusion: “PQQ is potentially effective for preventing neurodegeneration caused by

oxidative stress.” • Preliminary studies in humans have also shown PQQ to be beneficial for brain

function, particularly when used in combination with CoQ10.


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Night vision hacks

• Kale• Carrots• Eggs• LUTEIN & ZEAXANTHIN • Blueberries reduce eye fatigue • Vitamin A & E • REDUCE BLUE LIGHT PROBLEM FROM SCREENS AND SUNLIGHT


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Hacking Genetics

• FitnessGenes.com - Dan Reardon, M.D.


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Exercise

• Hack your back, knees, hips, feet• Improve biomechanical function • ELDOA

• HIIT

• Yoga & Breath work

• Increase cognitive function• Mental acuity• Increase energy levels• Release endorphins• Increase blood flow to the brain• Strengthen muscles & bones


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High end exercise hacks

• ARX:Adaptative Resistance Exercise (ARX)… a challenging yet efficient strength training workout. ARX technology combines computer-controlled, motorized resistance that is capable of matching the force of any user 100% of the time.

Vasper:“Get the benefits of a 2 hour workout in just 21 minutes.”

The Vasper System combines compression, liquid cooling, and interval training to drive your body’s production of growth and recovery hormones, delivering the most significant benefits of high-intensity exercise in an efficient and low-impact workout.


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Tucker: My exercise topic this yearThe Warmup

• March in place – with arm drivers

• Ankle rolls• Knee circles• Hip circles• Tsp translation (IR stance)• Csp translation• Spinal roll downs/ups• 5 point shoulder mob

• General warm up: supine• Arm swings• Bicycle kicks• Teter toter• Adductor slides

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Tucker: Key stretches

• Psoas: ½ kneeling• Quads: ½ kneeling & supine• Biceps femoris: long sit• Glutes• QL: side lie knees at 90• Ribs• Lats• Pec’s: prone

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Exercise

• Katalyst.fit (interactive workouts)• Peter Wasowski – Vasper.com


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Hydration

• Trusii.com• Dr. Stavros Kavouras


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IV Therapy


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Magnet therapy - PEMF

• Reduces stress & fatigue• Soothes & relaxes muscles• Supports the immune system• Improves sleep (if associated

with pain relief)• Reduces inflammation (where

applied)• Increases tissue oxygen (due to

increased circulation where applied)

• MagnaWave• BioMats


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PEMF

• With each pulse, electrons inside the body are stimulated while the electrically charged cell membrane of each is gently pulled.

• Essentially, the cells are exercising, like a person doing jumping jacks.• In between pulses, cells relax.• Improves the intake of oxygen and nutrients, facilitates healing, all

while dispelling toxins.


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Lymphatic health

• PhysioTouch• Cupping• Ballancerpro.com• Arm swing exercises


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Brain stem optimizer


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Stem Cells

• Harry Adelson, ND (Docereclinics.com)• Matt Cook, MD (Bioresetmedical.com)• Amy Killen, MD (DrAmyKillen.com)• Elliott Spencer, PhD (UtahCordBank.com)

• Shockwave


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Sauna

• Detoxification • Muscle & Joint Pain relief• Strengthen Immune System• Heart Health Support• Increased Circulation• Weight Loss & Caloric Burn• Relaxation & Stress Relief• Skin


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Hyperbarics


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Putting it all together for healthy aging

• Add as many hacks as you can over the next six months.• Commit to a six-month strength-training program plus figure out your

daily protein supplement – one study demonstrated 2.9 pounds of new muscle.

• Avoid bed rest – there’s ~ 3.1 pounds muscle lost in just one week.• Eat about ?? protein per lb of body weight (seems to max out the

protein synthesis signal from a given meal).


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Van Loon study

• You Are What You Just Ate• Protein was incorporated into muscles within just two hours of ingesting it.• Just over 50 percent of the protein made it into the subjects’ circulation

within five hours, with the rest presumably taken up by tissues in the gut or not absorbed.

• During the same period, 11 percent of the ingested protein was incorporated into new muscle.

• We break down and rebuild 1 to 2 percent of our muscle each day, meaning that you completely rebuild yourself every two to three months.


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van LoonOptimal dose of protein?• If You Exercise First, You’re More of What You Just Ate• Amino acids are the “building blocks” of muscle.• Leucine is the most potent anabolic signaler, triggering the growth of

new muscle. But you need all the amino acids together to effectively build muscle.


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Optimal dose of protein?

• Van Loon: In healthy adults, a dose of about 0.25 grams of protein per kilogram of body weight seems to max out the protein synthesis signal from a given meal. That’s about 20 grams of protein if you weigh 175 pounds. So it depends on your goals to hit that target two, three, four or even five times a day.

• Longo:


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HOW TO MAINTAIN BODY WEIGHT:0.4G PROTEIN/LB BODYWEIGHT• A good starting point is 0.4 grams protein for every pound you weigh.

A 120-lb. woman, for example, would eat 48 grams of protein a day (120 x 0.4 = 48).

• If you’re healthy and sedentary, this should be enough protein for maintenance.

• Some studies find that 0.4-0.5 g/lb is enough to maintain lean muscle for people who are working out. At this level, you probably won’t gain muscle, but you won’t lose it either. Notice that this is far less protein than many diets recommend.

• https://www.ncbi.nlm.nih.gov/pubmed/3356636


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HOW TO BUILD MUSCLE: 0.8G PROTEIN/LB BODYWEIGHT• If you work out regularly, opt for about 0.8 grams of protein per

pound bodyweight.• A study of people doing heavy strength training 90 minutes a day, six

days a week, found that they didn’t benefit from going above 0.75 g/lb.[1]

• 2011 review of research on optimal protein intake for athletes and bodybuilders settled on 0.82 g/lb as the ideal amount for muscle-building.[2]

• 1. https://www.ncbi.nlm.nih.gov/pubmed/1400008• 2. https://www.ncbi.nlm.nih.gov/pubmed/22150425


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Van Loon

• Experimented with a pre-bedtime dose of protein to see if they could boost muscle synthesis as you sleep.

• Snaked a tube down the nose and into the stomachs of their subjects and flushed in 40 grams of protein while they slept. It worked!

• You can just eat the protein before you go to sleep

• Exercise before you eat, and your muscles become more sensitive to protein’s signals.


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Van LoonIf You’re Inactive, You’re Less of What You Just Ate• Factors that make your muscles less sensitive to protein signaling.

• Getting older, which is why older adults seem to need a larger dose of 0.4 grams of protein per kilogram of body weight, rather than 0.25, to max out their rates of protein synthesis.

• Is it age that causes this “anabolic resistance”? Or is it simply a consequence of our habit of becoming less physically active as we age?

• Van Loon’s bed-rest study: In hospital settings, where people are often confined to bed for five to seven days. According to the “catabolic crisis” model of aging, we don’t lose our muscle mass at a steady and predictable rate. Instead, much of the loss takes place during short periods of time—a week in bed after a fall or a knee replacement, say—during which we lose massive amounts of muscle that we never fully get back.


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Van Loon

• Some people can’t get out of bed—so van Loon did some experiments.• He immobilized one leg of volunteers with a cast for five days, then drilled

a hole in the cast to apply neuromuscular electrical stimulation (NMES) to half of those volunteers. The immobilization caused a 3.5 percent reduction in the cross-sectional area of the quadriceps; twice-daily electrical stimulation prevented this loss.

• In another study, he tried the technique on comatose patients in the intensive care unit of a hospital.

• Biopsies showed that these patients were seeing a 20 to 30 percent reduction in the size of their muscle fibers during their hospital stays.

• van Loon zapped one leg but not the other with NMES twice a day for a week—and again warded off atrophy. The approach is nowhere near as good as even the most basic exercise, but its better than nothing.


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Van LoonChew Your Food• He compared ground beef to steak. The ground beef was absorbed more quickly,

with 61 percent of the tracer amino acid in the ground beef appearing in the bloodstream within six hours versus just 49 percent for the steak.

• How significant this is remains a bit unclear (rates of muscle protein synthesis weren’t significantly different in the study), but it’s worth noting—particularly because we tend to get less good at chewing our food as we get older.

• van Loon says, studies in the 1960s found that people who retained more of their own teeth tended to have more muscle.

• Body position also matters: When you eat lying down, you slow down protein digestion and likely reduce the synthesis of new muscle protein.

• van Loon’s message: Eat three protein-rich meals a day, get plenty of exercise, and—sit up straight and chew your food.


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Rene Pelletier – Neuroplastic Changes

• There are neurophysiological changes of the PNS & CNS, including peripheral receptors, dorsal horn of the spinal cord, brain stem, sensorimotor cortical areas, and the mesolimbic and prefrontal areas associated with chronic MSK disorders, including chronic LBP, OA, and tendon injuries.


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Induce neuroplastic changes that affect outcomes with chronic MSK disorders • Top down cognitive interventions: education, CBT, mindfulness

meditation, motor imagery• Bottom up physical interventions: motor learning, peripheral sensory

stimulation, manual therapy

• Novel treatment approaches: transcranial direct current stimulation. Repetitive transcranial magnetic stimulation

• Laser therapy


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Tucker’s current rehab approach

• “Most people create pain for themselves by having inefficient, repetitive, accumulated patterns of movement”.

• “I help patients move differently.”• “I am training patients in static postural awareness and muscle

activation (sometimes individual and sometimes as a chain). Then I progress to the control of dynamic positions maintaining this awareness and finely-tuned execution of dynamic postures”.

Tucker

104Copywrite Dr. Jeffrey Tucker

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Muscles

Stretch• Erector spinae – pray pose, ball

pose• Rectus abdominis – ball, advanced

bridge• Obliques - ball• Quadratus lumborum• Diaphragm• Pelvic floor muscles• Illiocostalis & longissimus – Tucker

flow

• Psoas• Quads – ½ kneeling, advanced• Gluteus


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Neutral zone of the spine

• Movements are performed with the tension on passive (noncontractile) structures is minimal or practically non existent.


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Anticipatory activation

• In a person with normal neuromuscular function, the local muscles are activated before performing limb movements.

• Keep the spine stable while you move an arm and a leg.• People with LBP – what happens?• Train to increase speed and strength of contraction.


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What Do Patients Need?Lets start with these principles• Intertransversarii, MF, rotator (deep paraspinals) muscles are

primarily sensors.• Subluxation makes it harder for the brain to know what’s going on –

can manifest as heart, colic, LBP, HBP, enuresis, etc.• Chronic back pain is discogenic.• When the disc degenerates it hyper-innervates.• “The joint doesn’t work right”

• Chiropractic finds the joint that doesn’t work


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What Do Patients Need?

• Subluxation “Central segmental motor control problem” Haavik• That influences how accurately the brain can perceive what is going

on in the rest of the body and environment around it.• The NMS does

• Movement• Stiffness• Reflexive response


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What Do Patients NStabilize and then • Isometric exercises do mor

function than dynamic exe• Isometrics should proceed • Lee BC, McGill SM. The eff

core/torso stiffness. J Stren

Documents

Cleveland Chiropractic Homecoming 2019€¦ · • Normal blood sugar range for a healthy person is about 83 mg/dl (4.6 mmol/L) to 120 mg/dl (6.6 mmol/L). • Glucose levels fluctuate