Myles Spar, Author at Tack180

Cognitive Testing: Worth a Try?

Posted on March 18, 2019April 9, 2019 by Myles Spar

Cognitive Testing: Worth a Try?

Written by Myles Spar

Posted on: March 18, 2019

Cognitive Testing, Manikin head with brain attributes drawn on it.

Last week you were late to work because you couldn’t find your keys, and yesterday you forgot the name of a guy you’ve known for years. Is your memory getting worse, or are you just paranoid? Are these kinds of “brain farts” normal, or are they a sign of something serious?

If you’re worried that you’re not as sharp as you used to be, or if you simply want to measure your mental prowess, you may want to give cognitive testing a try. These tests are designed to measure intelligence, memory, problem solving skills, and more, and they can be useful for determining where you stand in terms of brain health.

What is cognitive testing?

The term “cognitive testing” may bring to mind IQ tests, but cognition actually encompasses much more than just intelligence. It’s a combination of many different brain processes, including:

• Thinking
• Memory
• Language
• Ability to learn new things
• Judgment

Cognitive tests are meant to measure these various brain processes in order to check for impairment. They can also be used to determine a mental baseline, an overview of your cognitive health that may help detect decline.

While there are a ton of different cognitive tests out there, most of them involve answering questions and/or performing tasks. Cognitive tests don’t typically require any advanced preparation, and they don’t pose any health risks.

What causes cognitive impairment?

Our brains age along with our bodies, so a certain amount of decline is to be expected. And we all know that conditions like Alzheimer’s disease and dementia negatively affect cognition. But there are actually a number of other, less obvious causes of cognitive impairment, including:

• Thyroid disease
• Nutrient deficiencies (something I write about here)
• Medication side effects

Not only can cognitive testing help you spot signs of decline, it may also lead to the discovery of an underlying (and potentially treatable) health condition that’s contributing to the decline.

Who should try it?

It’s probably not surprising that the Alzheimer’s Association recommends routine cognitive assessment for people having memory problems, but other “cognitive complaints” can also be red flags that merit a closer look. These include:

• Change in personality
• Depression
• Inexplicable worsening of chronic disease
• Balance issues/falls

Early detection of Alzheimer’s and other cognitive conditions is key to effectively treating them, so don’t hesitate to talk to your doctor if you’re experiencing any of the above symptoms.

Even if you’re not concerned about mental decline, cognitive testing can be an excellent way to gain insight into your own mind. There are several free online tests that are designed to measure various aspects of how your brain works and your character in general.

One of these, the Wonderlic Test, consists of 50 questions devised to measure overall intelligence and is approved by the American Psychological Association for employee testing. It’s also used by the National Football League as part of the player evaluation process. Click here to take the Wonderlic Test and see how your scores measure up to those of NFL players like Eli Manning, Tony Romo, and Tom Brady.

Another test called the cognitive reflection test was created to measure people’s ability to consider their own cognition. In this test, questions are weighted to suggest easy but incorrect answers to determine whether you’re able to put in the mental work necessary to make the right choice. Interestingly, scientists have found a link between low scores on the cognitive reflection test and an inability to identify “fake news” as fake.

Whether you’re experiencing troubling symptoms or simply want a better understanding of how your mind works, cognitive testing can be a useful tool for taking control of your own health. Many people say they’d have an easier time accepting physical deterioration than mental decline, so having an idea of where you stand, cognitively speaking, may help you detect potential problems before they become serious.

The free tests are a fun place to start, but if you want a legitimate professional assessment, I’ve partnered with the leading cognitive testing company, Cambridge Brain Sciences whose comprehensive testing platform is backed by 25+ years of neurological research. Give the demo a try by clicking the button below. If you’d like me to send you the full assessment for $25, simply click here.

TRY DEMO

About Myles Spar, MD

Myles Spar, MD, MPH is board-certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has traveled with the NBA, presented a TEDx Talk, appeared on Dr. Oz, and been featured in publications such as the Men’s Journal and the Los Angeles Times.

4 Habits That Help You Prevent Memory Loss

Posted on March 5, 2019 by Myles Spar

4 Habits That Help You Prevent Memory Loss

Written by Myles Spar

Posted on: March 5, 2019

Prevent Memory Loss, Young man walking aimlessly down a road.

Do you find yourself losing your keys on a too-regular basis? Are you struggling to keep track of details at the office? Many of us work hard to keep our bodies fit as we age, but we don’t always do the same for our brains. Here are four habits that help you prevent memory loss.

Eat Smart
Adding the right nutrients to your diet can seriously boost your brain power. Here are some of my favorite foods for improving cognition and preventing memory loss.

Walnuts
A 2015 study found eating just a few walnuts a day may improve memory and concentration as well as increase the speed at which you process information. Walnuts are high in alpha-linoleic acid (ALA), an omega-3 fatty acid that has been shown to be good for your brain.
Salmon
Salmon and other fatty fish contain omega-3 fatty acids like DHA and EPA that are critical for neurological development and function. Research suggests omega-3s may be able to mitigate age-related deterioration of the brain. One study found older adults who took a DHA supplement for six months showed improvements in learning and memory, indicating “a potentially beneficial role for DHA in preventing or ameliorating cognitive decline” related to aging. Just make sure it is wild because farmed salmon are fed poor quality food and have lower amounts of DHA.
Dark chocolate
The cocoa in chocolate is a nutritional powerhouse packed with bioactive substances like flavonoids that may improve memory and cognition. Look for 70% dark or higher to avoid too much sugar.

Supplement Wisely
If you struggle to get enough brain-boosting nutrients from your diet, supplements can be a good option. Here are a few favorites from my list of top supplements for brain health.

Resveratrol
A compound found in red wine and dark chocolate, resveratrol is sometimes called “the longevity molecule” because it has been shown to lengthen the lifespan of many different animal species. Research suggests resveratrol may enhance plasticity of the hippocampus, a part of the brain associated with memory.
Acetyl-l-carnitine
Preliminary research suggests supplementing with acetyl-L-carnitine may help slow down cognitive decline associated with aging. A meta-analysis of studies looking at supplementation with acetyl-L-carnitine for periods ranging from 3 to 12 months showed beneficial effects for people with mild cognitive impairment as well as those with early Alzheimer’s disease. Make sure to get the “acetyl-” form when taking this for brain health.
Ginkgo biloba
An herbal supplement with a long history of use, ginkgo biloba is believed to enhance cognitive function. While results have sometimes been mixed, research indicates ginkgo can improve your memory. In one study, middle-aged volunteers were given either ginkgo biloba extract or a placebo every day for six weeks. At the end of the study period, those who took ginkgo were better able to perform the demanding recall task of remembering a list of appointments.

Train Your Brain
Have you seen ads for brain-training games and wondered if they were worth your time (and money)? Science suggests the answer is yes. A new study found cognitive training increased the energy efficiency of participants’ brains. In the randomized clinical trial, adults aged 56 to 71 were either given twelve weeks of cognitive training or assigned to one of two control groups. Measuring brain activity, researchers found those in the cognitive training group showed a significant increase in the association between reaction time and frontal lobe activity compared to the control groups, meaning their brains didn’t have to work as hard to perform tasks. I’ve partnered with the leading Boston-based cognition lab, Cambridge Brain Sciences, to provide high-quality cognitive training to my patients. Check out a sample game here and then send us a message if interested in signing up for your own program.

Check Your Vitamin Levels
While memory loss is common as we age, it can also be caused by vitamin B12 deficiency. To make sure your levels of B12 (and everything else) are where they should be, consider micronutrient testing like the kind offered by Tack180. Knowing your body’s deficiencies can change your health because a few simple tweaks can fix problems you didn’t even know you had. Micronutrient testing can also help you avoid throwing away money on unnecessary supplements by pinpointing exactly what you’re lacking.

It’s never too late to take control of your brain health. For more advice on how to prevent memory loss and reach your mental peak, sign up for Dr. Spar’s Performance Health Bulletin:

About Myles Spar, MD

Are You Drinking the Best Red Wine for Heart Health

Posted on February 20, 2019 by Myles Spar

Are You Drinking the Best Red Wine for Heart Health

Written by Myles Spar

Posted on: February 20, 2019

Red Wine, man at the table with glass of red wine

Have you heard about the benefits of drinking red wine but dismissed the claims as too good to be true? Believe the hype! While you obviously won’t do yourself any favors if you down a bottle every night, moderate consumption of red wine has consistently been shown to positively impact health—particularly when it comes to the heart.

What makes red wine so heart-healthy? Research points to its abundant antioxidant content. Red wine is rich in polyphenols, which are powerful fighters of free radicals. One of these polyphenols, resveratrol, may help protect blood vessels from damage and prevent clotting. Resveratrol can also lower LDL (“bad”) cholesterol levels. A review examining the results of various studies involving red wine and the heart concluded that “red wine as a diet supplement might be beneficial for cardiovascular risk factors.” In other words, drinking red wine could help lower your chances of developing heart problems.

Let’s say you’re already a card-carrying member of the vino club. Are you drinking the best red wine for heart health? Here are some things to consider when choosing a wine.

Pick the Right Kind
When it comes to antioxidant content, not all red wines are created equal. Many wine experts consider pinot noir to be the healthiest red wine because it contains the highest concentration of resveratrol. Pinot noir also contains fewer calories than other red wine varieties and may be less likely to cause heartburn thanks to its relatively low tannin content.

If you’re not a pinot person, Madiran wine is another good option. Frequently produced in southwestern France and Sardinia, Italy, this wine has high levels of a polyphenol called procyanidin that has been shown to provide cardiovascular benefit.

Stay Away from Huge Wineries
Leroy Creasy, PhD, a professor emeritus in the Department of Horticulture at Cornell University, measured the resveratrol content in 100 different red wines. He advises avoiding big wineries because their wine is typically produced by chemists who may mellow out the wine to shorten aging time—a process that reduces resveratrol. Look for wines from traditional or boutique wineries instead or, even better, organic wineries.

Choose a Recent Vintage
While it probably won’t taste nearly as good, a medium-quality grocery store wine may be better for your heart than the aged bottles found in most wine cellars. Why? The newer the wine, the higher its antioxidant content. Save the good stuff for special occasions and pick a recently bottled wine to reap more cardiovascular benefits.

Select Wine from a Sunny and Humid Spot
When the aforementioned Dr. Creasy was evaluating red wines, he found that all the wine varieties from New York—not just pinot noir—were high in resveratrol. This is probably due to the state’s mostly sunny, humid climate in the summer. Grapes grown in regions far from the equator are exposed to more ultraviolet light and humidity, both of which help polyphenols multiply.

Go Organic
Many wines contain added ingredients like artificial flavors, preservatives, and other chemicals. To avoid these additives, seek out an organic wine. In order for a wine to be certified as 100% organic by the U.S. Food and Drug Administration, it must meet rigorous standards. Among other requirements, grapes used to make the wine must be grown without synthetic fertilizer, and the wine must be free of sulfites, which are commonly used as a preservative. Not only do organic wines contain fewer chemicals, but they may also be more pleasing to your palate—a study of 74,000 bottles of wine found that organic varieties taste better.

Now that you know more about how to select the best red wine for heart health, remember that a surefire way to negate any of the benefits associated with red wine is drinking too much of it. The American Heart Association doesn’t recommend you start drinking to prevent heart disease, and neither do I. But along with exercise, stress management, and eating well, moderate consumption of alcohol is a lifestyle choice that can help you take control of your heart health. Moderate consumption means 1-2 glasses a day at most for men and 1 glass a day for women.

Not a wine drinker? You can read about other healthy alcohol options here. And to have the latest scientifically-validated health tips and articles delivered straight to your inbox, sign up for Dr. Spar’s Performance Health Bulletin.

About Myles Spar, MD

4 Tests for Heart Attack Prevention That Could Save Your Life (Revised 2019)

Posted on February 13, 2019February 14, 2019 by Myles Spar

4 Tests for Heart Attack Prevention That Could Save Your Life (Revised 2019)

Written by Myles Spar

Posted on: February 13, 2019

heart shaped bowl of fruit -Heart Attack Prevention

Cardiovascular disease is responsible for approximately one in three deaths in the United States, with around 2,200 Americans dying from it every day. I’m very familiar with these sobering statistics, which is why I wrote here about the top 5 foods for heart attack and stroke prevention and here about how basic diet changes can affect heart health and the activities that can strengthen your heart. But even with these powerful lifestyle modifications that can reduce your risk of disease, I also know it’s important to assess your actual risk. Here are the top tests for heart attack prevention that could save your life.

CT Calcium Scan (aka Calcium Score)
This is number one – because it shows if you actually have plaque in your heart arteries. Even a treadmill stress test may not be able to detect atherosclerotic plaque, a combination of calcium, cholesterol and scar tissue. As cardiologist and The South Beach Diet author Arthur Agatston, MD, told Everyday Health, these soft plaques can act like “ticking time bombs” that can explode without warning, causing heart attacks and sudden death. But even when these plaque explosions don’t lead to heart attacks, they form a scar that eventually becomes calcified. A CT calcium scan can detect this calcified plaque, which is a warning sign of coronary artery disease.

Advanced Lipid Panel
Regular lipid panels barely scratch the surface when it comes to your cholesterol profile. To really know if you need to manage cholesterol with medications, supplements or diet, you need to know more about these potentially risky particles:

low-density lipoprotein (LDL) cholesterol particle number – the “bad” kind that can lead to clogged arteries
high-density lipoprotein (HDL) cholesterol particle number – the “good” cholesterol that helps carry away LDL cholesterol
Lp (a) – the type of lipoprotein that is perhaps the most dangerous, and can lead to a heart attack even if you have normal cholesterol (and the majority of heart attacks occur in people with normal cholesterol).

C-reactive Protein Test
Heart attacks happen when there is plaque and when that plaque is INFLAMED. Even if you have high cholesterol, it’s not as dangerous if you have low inflammation – and vice versa. The best measure of inflammation as it relates to heart disease is CRP. CRP is a protein that plays a role in your body’s inflammatory response, and research suggests a link between high CRP levels and heart attack risk. In one 2002 study published in The New England Journal of Medicine, C-reactive protein tests proved even more effective than LDL cholesterol testing at predicting cardiovascular risk.

Homocysteine Test
This amino acid is particularly dangerous. Homocysteine is a natural byproduct of protein metabolism that significantly raises your risk of plaque and heart disease. Blood levels of homocysteine are generally highest in people who consume lots of animal protein or have one or two bad MTHFR genes. Checking your level of homocysteine can give you an indication of your overall risk for heart disease and thus help you better understand the best course of action for prevention. A higher risk factor may justify taking more immediate, substantial measures.

Because I know these heart health tests are so important for my patients, I have made them all available in my heart health program. If you’re in California follow the link below to schedule now. If you can’t do our program, ask your doctor about them. I KNOW these could save your life or a loved one’s.

Heart Health Program

About Myles Spar, MD

Celebrate Heart Health Month With These Heart-Strengthening Activities

Posted on February 6, 2019 by Myles Spar

Celebrate Heart Health Month With These Heart-Strengthening Activities

Written by Myles Spar

Posted on: February 6, 2019

heart health month, people behind heart graphic

The heart is one of my primary areas of interest as an integrative physician specializing in men’s health, so I’ve written a lot about it—you can read about heart attack and stroke prevention here, for example, or see my list of favorite heart health supplements here.

Why am I so hung up on heart health? I think the numbers speak for themselves. Heart disease is the leading cause of death among men in the US, accounting for one in every four male deaths. What’s even more frightening is that half of men who die suddenly of coronary heart disease have no previous symptoms.

It’s actually not the scary statistics that drive my interest in heart health—it’s the fact that there’s so much you can do to prevent becoming a statistic yourself. Given that it’s Heart Health Month, I thought I’d suggest some of my favorite heart-strengthening activities.

Eat More Plants
To strengthen your heart, fill your plate with vegetables and fruit. Researchers studied former vegetarians to determine how eating and/or avoiding certain foods affected their cardiovascular health. They found that, among lapsed vegetarians who started eating meat, the odds of developing heart disease increased by 146 percent. The former vegetarians also experienced a 152 percent increase in stroke risk and a 231 percent increase in odds for weight gain. Transitioning from vegetarianism to meat-eating over the course of 12 years was associated with a decrease in life expectancy of 3.6 years.

While eating meat has obviously been shown to harm the heart, eating veggies and fruits seems to have the opposite effect. A diet consisting of whole, plant-based foods is the only one that’s ever been shown to reverse heart disease. For more on how this way of eating can benefit your cardiovascular health, see my post here.

Lower Your Stress Levels
Since chronic stress has been linked to heart disease, it’s important to find ways to manage it. As I explain here, I love meditation for stress relief. This practice of focusing on the present has tons of science supporting its efficacy. In one study, people with generalized anxiety who followed a stress-reduction program based on mindfulness were considerably less anxious than those in a control group who were taught other stress management techniques. Another study found health care professionals who participated in a mindfulness program reported significantly less stress and more self-compassion compared to a control group.

Interested in learning more about meditation but not sure where to start? Check out my list of smartphone apps to help you stay mindful.

Get Moving
Exercising regularly is one of the best things you can do to improve heart health. You should aim for thirty minutes a day, five times a week of physical activity—the American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of the two).

In addition to getting your heart pumping, exercise also lowers your levels of stress hormones like cortisol and adrenaline. One study found physical activity can even re-organize your brain so it responds less to stress. When mice were divided into two groups (one with free access to a running wheel and one without) and exposed to stress, the brains of mice who were allowed to run experienced a jump in neurons responsible for shutting down excitement in the the part of the brain known to regulate anxiety. Neurons in the runner mice also released more gamma-aminobutyric acid (GABA), a calming neurotransmitter.

Have Some Wine
Talk about a fun heart-strengthening activity! Not only does alcohol in general bump up your HDL (good) cholesterol, research supports the moderate consumption of red wine for heart health. Antioxidants in red wine called polyphenols may help protect the lining of blood vessels in your heart. A specific polyphenol, resveratrol, could also reduce LDL (bad) cholesterol and prevent clotting.

Moderation is obviously key, but feel free to enjoy a glass or two of red wine knowing you’re boosting your cardiovascular health in the process. See my post here for more healthy alcohol options.

Want more expert advice on how to strengthen your heart (and the rest of your body)? Sign up for my Performance Health Bulletin to get the best scientifically-validated health tips and articles sent to your inbox

About Myles Spar, MD

5 Natural Supplements to Increase Sperm Count

Posted on January 16, 2019January 16, 2019 by Myles Spar

5 Natural Supplements to Increase Sperm Count

Written by Myles Spar

Posted on: January 16, 2019

Supplements to Increase Sperm Count, two people in bed under covers showing feet.

If you follow the news, you may have heard about a study published in 2017 that found sperm counts seem to be dropping at an alarming rate in the Western world. As reported by NPR, researchers looking at data from almost 43,000 men in dozens of industrialized countries discovered that sperm counts plummeted by nearly 50% in around four decades. Shanna Swan, a reproductive epidemiologist at the Icahn School of Medicine at Mount Sinai in New York who helped conduct the study, told NPR she was very concerned by the findings because not only is low sperm count a potential cause of infertility, it has also been linked to premature death. A GQ piece actually referred to sperm production as the canary in the coal mine of men’s health since those with poor semen quality are more likely to develop heart disease, diabetes, and cancer.

Scientists aren’t exactly sure why sperm counts are dropping, although they suspect exposure to chemicals and stress are factors. Luckily, you can take steps to counteract these factors. Here are five natural supplements to increase sperm count.

Zinc
Research indicates that zinc may play an important role in sperm production, and zinc deficiency has been linked to infertility. One review found that the zinc level in the seminal plasma of infertile males was significantly lower than that of normal males and that zinc supplementation has the potential to increase sperm quality in men struggling with infertility.

Folic Acid
When taken with zinc, folic acid appears to have a profoundly positive effect on sperm count. A prominent Dutch study published in 2002 found that “subfertile” men who took 5 mg of folic acid a day along with 66 mg of zinc sulfate for 26 weeks experienced a whopping 74% increase in total normal sperm count.

Maca
Maca is an herb with a history of use dating back to the Incas. Traditionally favored for its ability to enhance endurance and boost libido, this hearty plant that thrives in the extreme growing conditions of the Andes is also thought to improve fertility. Indeed, animal studies have found maca improves sperm quantity and quality. It can also act as an aphrodisiac, which is why I include it on my list of supplements to increase sex drive.

Fenugreek
You may think of fenugreek as a culinary herb, but it also has a wide variety of medicinal uses—including boosting sperm count. In 2017, a study looking at the effects of a patent-pending fenugreek extract called Furosap® found that sperm counts were significantly improved in those who were given 500 mg per day of the product for 12 weeks. Subjects also experienced a statistically significant increase in free testosterone levels.

Ashwagandha
Ashwagandha is another potent medicinal herb that has been shown to improve sperm count (and fertility in general) by bumping up testosterone levels. In a study where men with low sperm counts took 675 mg of ashwagandha every day for three months, sperm counts increased by 167% while sperm motility (the movement or swimming ability of sperm) went up by 53%. Those study participants who took a placebo showed little to no improvement in their fertility.

Ashwagandha also ranks on my list of supplements everyone should take because it’s an adaptogen, meaning it possesses a unique ability to help the body adapt to stress. Adaptogens like ashwagandha increase our ability to cope with and respond to whatever comes our way, which is something we can probably all use more of in these tumultuous times.

While this list is a good place to start, supplements aren’t the only way to naturally increase sperm count. Medical News Today lists exercising, getting enough rest, reducing stress, and quitting smoking as lifestyle changes that can have a positive effect on sperm quantity and quality. For information on how to implement this type of change to improve your health and achieve your goals, sign up for my newsletter:

About Myles Spar, MD

What Is Biohacking and Should I Do It?

Posted on January 2, 2019 by Myles Spar

What Is Biohacking and Should I Do It?

Written by Myles Spar

Posted on: January 2, 2019

What is BioHacking, Man working out with biohacking

I respect the quest for taking advantage of new technology and scientific discoveries in order to improve our lives, especially our health. Biohacking was one of the biggest trends in 2018, led by Dave Asprey, founder of Bulletproof and author of The Bulletproof Diet. According to his website, Asprey has spent over a million dollars hacking his biology, a process that spanned two decades and helped him lose weight and raise his IQ, among other things. Other proponents of biohacking are Ben Greenfield and the ultimate expert in life hacking, Tim Ferriss, author of the 4-Hour Workweek. But, what exactly is biohacking, and should you do it?

At its core, biohacking essentially is about doing things to your body or brain to make them function better. Of course, I’m up for that.

What troubles me about the way biohacking is being presented is tends to emphasize simple passive actions, like taking a drug or supplement or using a device, to create a shortcut around a more complicated process that takes more effort. Think, hacking into a computer to get information easier or to get around safety and security obstacles.

Think about that for a minute.

Do you really want your model for health to be based on side-stepping some proven ways to make lasting change?

Again, I’m 100% in for taking advantage of true scientific breakthroughs – incorporating them into health habits and routines to make our lives better or even longer. But to me, that is refining, tweaking, making systems better with deliberate action in a conscious way – not rerouting a whole system.

Tack, don’t hack.

When you’re sailing, you use the prevailing winds — and head straight for them, finding that optimal point that gives the most speed. A small adjustment can take you from stagnation to your fastest gains with a few simple moves — that work with what’s right in front of you (not a workaround — but a work with).Tacking is all about making progress in your desired direction.

You’re adding that gust of wind to your armamentarium of tools. You are using that wind as a boost, not as a replacement for all of the other methods that keep you on course.

Where do you want to go? What one change in your health would help propel you forward in achieving a goal that matters to you?

Are you looking to perform better at work? Then being more mentally sharp certainly would help. So, by all means, take advantage of a “biohack” like a nootropic. My blog post on “5 Tricks to Faster Thinking” can give you some tips on this. BUT use these tricks to help you TACK – to shift in the direction of higher mental prowess – while actively continuing to do other things you know help you to stay sharp, like exercising and getting enough sleep and eating right.

Use the hack as a tool – not as a shortcut.

By all means, optimize your hormones and meditate. Maybe even take metformin (after consultation with a healthcare professional) or try cryotherapy. There’s some good science to all of these – science that makes sense.

But don’t have the attitude of a passive cheat-the-system and find-a-shortcut hacker. Own the hack – use it like a strong gust of wind to help you tack – to add it to what you already know works – to get you where you want to go.

When you tack, the focus is on the destination, not the hack.

Interested in learning more about the benefits of tacking? Want to know how to get the best out of your body and mind? Sign up for my newsletter here and read about my Tack180 Optimal Health Program – the program that helps you incorporate the best of hacking into a comprehensive program for achieving your goals.

Tack180 Individual Tests Tack180 Full Program

About Myles Spar, MD

Techniques for Building Muscle Mass

Posted on December 19, 2018 by Myles Spar

Techniques for Building Muscle Mass

Written by Myles Spar

Posted on: December 19, 2018

Building Muscle Mass, Man doing pull ups and showing back muscle

Do you feel like you never see the results you want no matter how hard you hit the gym? Has your fitness level plateaued? As a triathlete who works with a lot of athletes, I get it. The good news is, you may only need to do a bit of tweaking in order to achieve your goals. Here are my top ten exercises, tips, and techniques for building muscle mass.

1. Practice Pullups
Muscle & Fitness lists pullups as one of their favorite exercises for building back muscles as well as working your forearms and biceps. Most gyms have an assisted pullup machine to help you work up to this challenging exercise.

2. Don’t Overtrain
Pushing yourself is part of the process when trying to build muscle mass, but you risk injury when you overdo it. As I explain here, symptoms like extended soreness and/or frequent illness can indicate a need to pull back.

3. Experiment with Supplements
I have a lot of clinical and personal experience with products designed to enhance your performance. Here are a couple of my favorites. For a complete list, check out this post.

– Creatine: There’s plenty of research out there showing creatine improves strength, increases lean body mass, and enhances performance.

– Acetyl-L-Carnitine: Science suggests supplementing with acetyl-L-carnitine can have a beneficial effect on athletic training, competition, and recovery.

4. Do Some Dips
The dip is another exercise recommended by Muscle & Fitness since it works your triceps when you keep your torso upright and targets your chest when you lean forward.

5. Eat The Right Kind of Protein
Your body needs protein to build muscle mass, but quality seems to be more important than quantity. For example, while red meat is an excellent source of protein, it’s also high in saturated fat and has been associated with an increased risk of heart disease and cancer. Healthy protein like the kind found in fish and plant sources, on the other hand, has been shown to lower disease risk. See my post here for a simple explanation of protein intake.

6. Squat Properly
Bodybuilding.com says squats are essential if you’re looking to build muscle in your legs. Technique is everything when it comes to this exercise, so click here for information about proper squatting form.

7. Consider Fasting
It’s an unfortunate fact that dieting often leads to muscle loss. Not so with intermittent fasting, according to Krista Varady, Ph.D., an associate professor of kinesiology and nutrition at the University of Illinois at Chicago. As Dr. Varady told Men’s Journal, “When people lose weight, typically 75% is fat loss and 25% is muscle mass. But with fasting, the ratio actually changes so that 90% of weight loss is fat and 10% is muscle.” If you’re trying to lose weight but also want to build muscle mass, intermittent fasting could be right for you. See this post for more on the benefits of fasting.

8. Row It Out
Either barbell or dumbbell rows are an excellent way to build muscle mass in your upper back, according to Muscle & Strength.

9. Don’t Neglect Your Legs
As much as you may dread it, you should never skip leg day. Muscle & Performance explains that these lower body exercises release a “surge of growth-inducing hormones” that can help you build muscle mass. After all, your legs contain the gluteus maximus (your butt) which is the largest muscle in the body. Ignore it at your own peril.

10. Incorporate Cardio
According to bodybuilder and trainer Zach Even-Esh, Arnold Schwarzenegger recommended vigorous exercise like running, biking, and swimming after weight training workouts or on rest days. Make sure to push yourself in order to get your heart rate up—Even-Esh says if you can talk on your phone or read a magazine while doing cardio, it’s not cardio.

Want to learn more about how to achieve your bodybuilding goals? Sign up for my newsletter:

About Myles Spar, MD

The Best Heart Healthy Snacks on the Go

Posted on November 28, 2018 by Myles Spar

The Best Heart Healthy Snacks on the Go

Written by Myles Spar

Posted on: November 28, 2018

Best Heart Healthy Snacks, apple on tree

Eating well is an excellent way to boost overall health, and it can be especially beneficial for your heart—a concept I discuss in detail here. I’ve listed some of my favorite foods for heart attack and stroke prevention, and I recently wrote about the reverse heart disease diet. But knowing you should eat a certain way to keep your heart healthy and actually doing it are very different things, especially when you’re too busy to even think about eating a balanced meal. So you push yourself until you’re starving, then end up eating a bunch of junk that happens to be available or hitting the drive-thru on the way home. The best way to combat this behavior (and the guilt that follows) is to keep your desk drawer or bag stocked with good choices. Here are some of the best heart-healthy snacks for when you’re on the go.

Apples

Not only does an apple a day keep the doctor away, it might also lower your risk of heart disease. A 2016 study published in the New England Journal of Medicine found that participants who ate the most fruit had a 40 percent lower risk of cardiovascular death, along with lower blood pressure and blood sugar. While this study looked at all different types of fruit, I like apples because they’re versatile—they’re good on their own but even better with some nut butter for added protein.

Nuts

Delicious, filling, and portable, nuts make a great on-the-go snack. And they’re packed with heart-healthy nutrients. According to the Mayo Clinic, most nuts contain nutrients like omega-3 fatty acids and fiber, and some contain plant sterols that may help lower cholesterol. A study published in the Journal of the American College of Cardiology suggests that, while many types of nuts are good for the heart, walnuts are particularly beneficial. Participants who ate walnuts two to three times every week experienced a 19 percent decrease in cardiovascular risk, and a 21 percent decrease in coronary heart disease risk. I keep the mini-bags of nuts from Trader Joe’s handy all the time. They fill me up for a good 2 hours.

Frozen Grapes

The American Heart Association recommends these as a heart-healthy way to satisfy your sweet tooth. Grapes make a surprisingly tasty frozen treat, and freezing them also helps keep them fresh and cold throughout a long, busy day.

Popcorn

This one makes a great alternative to chips for those moments when you’re craving something salty and crunchy. EatingWell explains that popcorn is an excellent source of polyphenols – antioxidants shown to improve heart health. If you’re not air-popping your own at home and taking it to go, look for brands that are seasoned with olive oil to boost the cardiovascular benefit.

Wasabi Peas

If you’re hungry for a spicy snack, wasabi peas are a tasty choice that can also help out your heart. They’re a good source of fiber, adequate amounts of which can help lower your risk of heart disease. LIVESTRONG reports that a single ounce of wasabi peas provides you with about 11 percent of your recommended daily fiber allowance. Just don’t overdo it, since wasabi peas are also relatively high in saturated fat and sodium.

Canned Tuna

Looking to boost your protein intake while also protecting your heart? Consider tossing a can (or easy-open pouch) of tuna into your bag. Tuna is a good source of EPA and DHA, omega-3 fatty acids that may lower your chance of developing cardiovascular disease (among other health benefits). Make sure you choose tuna packed in water, which has three times more EPA and DHA than tuna packed in oil according to Berkeley Wellness. Just don’t eat it more than once a week to keep your mercury level low.

Dark Chocolate

Just because you’re eating well doesn’t mean you have to deprive yourself. Dr. Oz says flavonoids in cocoa may improve heart health by lowering blood pressure, thinning the blood, and keeping blood vessels flexible. He recommends eating chocolate that’s at least 70% dark to reap these benefits. 1 oz is a decent amount – about 1/3 of a bar – and has only around 170 calories.

Interested in a more personalized approach to eating well for heart health? Contact Tack180 to set up a free consultation. Our expert team can design a diet and supplement plan tailored to meet your specific nutritional needs, keeping your heart (and the rest of you) strong and healthy.

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About Myles Spar, MD

A Modern Approach to Aging Gracefully With These 4 Steps

Posted on November 14, 2018 by Myles Spar

A Modern Approach to Aging Gracefully With These 4 Steps

Written by Myles Spar

Posted on: November 14, 2018

We all want to believe that we get better with age, but growing older can often make a guy feel more like a broken-down beater than a classic car. Luckily, it is possible to handle the process with strength and integrity. Try a modern approach to aging gracefully with these four steps.

1. Keep Moving
You lose 5-7 pounds of muscle mass every 10 years starting in your 30s, and this number only goes up after 50, according to Men’s Fitness. Your metabolism also slows down, making it harder to keep your weight in check, and your aerobic capacity decreases. Want to stay toned and trim but don’t have a ton of time for exercise? Consider high-intensity interval training (HIIT). A recent study found this type of vigorous exercise may stop or even reverse the decline in the cellular health of your muscles that accompanies aging. Just make sure to give yourself enough time to stretch. I probably don’t need to tell you that we lose flexibility as we age, but even a few minutes of light stretching every morning can make a difference.

2. Eat Well
Do you find yourself struggling to hit the gym as hard as you used to? Are you having a tough time keeping up with the younger guys at work? The solution to these problems may be as simple as adjusting your diet. As I explain here, the right foods can make a huge difference when it comes to preventing heart disease and other illnesses that tend to become more of a concern as you get older. Not sure what constitutes eating well? Research suggests eating whole foods (with an emphasis on plants) is one of the best ways to improve your health—and possibly extend your lifespan. Forks Over Knives reports that, according to a soon-to-be-released Harvard study, approximately one-third of early deaths—almost 200,000 per year—could be avoided if people switched to a plant-based diet. And many experts believe that intermittent fasting, which I discuss here, can lead to increased longevity, among other benefits.

3. Take Care of Your Skin
Your skin is one of the first things people notice about you, and the way it looks plays a big role in how people perceive your age (not to mention your overall attractiveness). While you’re smart to be skeptical about products claiming to make you look twenty again, there are many options out there that have been scientifically proven to smooth wrinkles, reduce sun damage, and more. For example, topical use of hyaluronic acid may “plump” skin and reduce the appearance of wrinkles by retaining moisture. I discuss some of my other favorite anti-aging skincare ingredients for men here.

4. Socialize
It’s probably a given that loneliness takes a toll on your mental health, but did you know it can actually affect your genes—and maybe even shorten your life? Research suggests being lonely can have a negative impact on telomeres, the segments of DNA at the end of our chromosomes that shorten each time a cell divides and may indicate how long we’ll live. Longer telomeres are associated with slower aging, fewer age-related diseases, and generally greater life spans. In a study of African grey parrots in captivity, those who were housed alone had shorter telomeres compared to those who lived with a companion bird. This finding supports a growing body of evidence showing that social isolation and other stressors can be detrimental to our telomeres. Loneliness can also increase your risk of depression, cognitive decline, heart disease, and other serious conditions in ways similar to obesity and smoking. Schedule a dinner with a buddy you haven’t seen in a while or take your spouse out for a night on the town. You could also consider volunteering in your community, which gives you a chance to help others while you interact with them.

Interested in learning more about aging gracefully? You can see my tips on how to live younger longer here and a list of my favorite anti-aging supplements for men here. You can also download my Ideal Anti-Aging Week Worksheet, a guide to achieving peak performance through supplements. Because it’s never too late to be the best version of yourself.

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About Myles Spar, MD

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Apples

Nuts

Frozen Grapes

Popcorn

Wasabi Peas

Canned Tuna

Dark Chocolate

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