Movember Men’s Health Month

Movember Men’s Health Month

Written by Myles Spar

Posted on: November 7, 2018

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November. For many it signals the start of the holiday season, but it’s also the month that men all over the world will grow a moustache. Why? An annual event known as Movember (Mo=moustache + November) encourages guys to grow moustaches as a way of raising awareness about men’s health issues. The effort is coordinated by the Movember Foundation, which began in 2003 and has since gained over five million supporters. According to this foundation, men experience worse longer-term health than women and die on average six years earlier. This is why they hope to reduce the number of men dying prematurely by 25 percent. The Movember Foundation focuses on the following:
 

Prostate cancer and testicular cancer

Knowing that prostate cancer rates will double in the next 15 years and testicular cancer rates have already doubled in the last 50, the Movember Foundation works to give men the tools they need before, during and after cancer treatment. Rather than focusing solely on finding a cure, they’re committed to improving quality of life.
 

Suicide prevention and mental health

Did you know that three out of every four suicides are men? And, as I discuss here, the World Health Organization reports that more than 300 million people worldwide suffer from depression, which can become a serious and debilitating health problem. The Movember Foundation thinks it’s time to have an honest conversation about mental health, and they’re creating new approaches designed to work for men.
 

How does growing a moustache during the month of November help solve these problems? The idea behind Movember is that your moustache acts as a sort of awareness ribbon, drawing attention to men’s health. The Movember Foundation believes that growing a moustache “can inspire donations, conversations, and real change.” They suggest making it fun by offering to dye your “Mo” a crazy color and letting the highest donor pick the color, or by enlisting your friends and family so you can compare results (and compete for donations). You could get all the guys at work in on the Movember action by starting one big team for your company or organizing into multiple teams for a little friendly competition.
 
Before you start growing a ‘stache, you may (understandably) want to know where the money you raise is going. Here are just a few of the many projects currently being funded by the Movember Foundation in the United States. Click here to see the full list.
 

Making Connections
Currently in its third year, the Making Connections initiative focuses on specific communities across the US where project sites are implementing actionable, community-level prevention plans to improve mental health and wellbeing. Making Connections emphasizes improving outcomes within high-need populations, including boys and men of color, military members, veterans, and their families.

 

GAP4
The GAP4 Project will determine if intense exercise and psychosocial support increase overall survival compared to psychosocial support alone in patients with metastatic castrate-resistant prostate cancer. It’s governed by an advisory committee of highly regarded experts in the field.

 

Men’s Cancer Navigation Services
This project provides free, comprehensive, one-on-one support to men affected by testicular or prostate cancer.

 

If you like the idea of bringing attention to men’s health issues but can’t grow a moustache, you can participate in Movember by moving your body. In setting a goal for the month of November—running or walking 200 miles, swimming or rowing 50 miles, or anything that challenges you—and raising funds along the way, you’ll be doing good for your body and for the cause. You can do this as part of a team, so if you already have a group of people you exercise with regularly, consider roping them in for Movember.
 
As an integrative physician, I’ve worked hard to shine a spotlight on the importance of men’s health. It’s why I’ve written so extensively about issues like heart health and mental performance. It’s also why I support the Movember Foundation, and I encourage you to do the same. For more information on how to best handle your own personal health challenges, contact Tack180 for a free consultation. We give you critical information as well as a personalized plan that you can follow for life. We’ll even help you stick to that plan with the support of a professional implementation team that will assist you in overcoming common hurdles to behavior change and hold you accountable in the long run.

 

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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.

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Are GMO Foods Really Harmful? How to Shop for Non GMO Foods

Are GMO Foods Really Harmful? How to Shop for Non GMO Foods

Written by Myles Spar

Posted on: October 31, 2018

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I’ve written pretty extensively about common foods that could be carcinogenic—you can see my posts here, here, and here for details. One thing I haven’t really touched on, though, are genetically modified organisms (GMOs). But what exactly are GMOs, and are GMO foods really harmful? Let’s take a look.
 

What are GMOs?

The World Health Organization (WHO) says GMOs are “organisms (i.e. plants, animals or microorganisms) in which the genetic material (DNA) has been altered in a way that does not occur naturally by mating and/or natural recombination.” The process of creating GMOs is often called genetic engineering, and it involves transferring individual genes from one organism to another or between species that are not related. The WHO further explains that GM foods are those produced using or from GMOs. Why genetically modify food? Primarily to create crops that can withstand herbicide and pests, although some companies are experimenting with instilling arguably more frivolous traits like resistance to browning in apples. Per HuffPost, here are some of the most common GM foods:

• Corn
• Soy
• Alfalfa
• Canola
• Sugar Beets

In fact, the vast majority of corn and soy in the U.S. is GMO.
 

What effect do they have?

Whether genetic modification improves food is debatable. According to the Non-GMO Project, “there is no evidence that any of the GMOs currently on the market offer increased yield, drought tolerance, enhanced nutrition, or any other consumer benefit.” But GMO producers like Monsanto claim that the use of GMO seeds can help conserve resources and fight disease, among other benefits.
 
Because so many genetically modified crops have been designed to tolerate herbicide, the use of Roundup (manufactured by Monsanto) and other herbicides has increased fifteen-fold, according to the Non-GMO Project. Many experts have voiced concerns about the safety of these herbicides. The active ingredient in Roundup, glyphosate, was classified as “probably carcinogenic to humans” in 2015 by the World Health Organization. Earlier this year, a jury ordered Monsanto to pay a plaintiff who claimed his cancer was caused by Roundup $289 million in damages, according to Business Insider. Harvard University has put together an excellent resource detailing the public’s concerns about GMOs in general and the ways science has addressed these concerns, which you can read here. One main concern I have is is that glyphosate has been shown to cause a major disturbance in the normal gut bacteria we all need for good health, so eating GMO foods contaminated with glyphosate affects the gut in ways that can contribute to inflammatory and other conditions.
 
There are many ways in which GMOs could be affecting the environment as well. For example, Fortune reports that glyphosate has been found to be harmful to honeybees and may be responsible for colony collapse disorder and other afflictions.
 

How can you avoid GMOs?

Given the concern about the negative impact GMOs may have on our health and the environment, how can they be avoided? My advice on how to shop for non-GMO foods is similar to what I recommend here for avoiding carcinogenic foods at the grocery store. Remember that companies in the United States aren’t required to disclose GMO content, but many manufacturers will proudly label their products as GMO-free. Aside from reading labels, your best bet is to avoid mass-produced and processed foods. At the grocery store, this means shopping primarily in the outer aisles, particularly the produce section. Better yet, skip the store and head to your local farmer’s market to buy fresh food straight from the farmer—check out this National Farmer’s Market Directory to find one near you. Here are some other ideas about how to shop for non-GMO foods courtesy of Whole Foods Market:

• Check the source on meat, eggs, and dairy to ensure they’re not from animals given GMO feed
• Choose frozen fruits and vegetables, which are typically non-GMO
• Buy organic produce, since the USDA National Organic Standards prohibit GMOs
• Seek out dry beans, grains, nuts, and seeds

 
At Tack180, we understand how difficult it can be to navigate the complicated world of diet and nutrition, especially when you’re busy. That’s why our program includes the ongoing professional support of a nutritionist. With a data-driven plan based around your own physiology, we’ll give you the tools you need to live your life with purpose and the knowledge that you’re doing all you can for optimal health.

 

Tack180 Individual Tests Tack180 Full Program

 

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.

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6 Important Facts to Know Before Starting a Food Elimination Diet

6 Important Facts to Know Before Starting a Food Elimination Diet

Written by Myles Spar

Posted on: October 24, 2018

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Do you sometimes feel off after eating but can’t pin down the cause? Have you wondered if you have food allergies or intolerances but aren’t sure how to find out what they are? We can do food sensitivity testing at Tack180 – a simple blood test that checks to see if your body sees 100+ different foods as foreign, creating antibodies in response to perfectly normal foods. This can be a very easy and useful way to identify foods that are creating reactions in your body causing gastrointestinal symptoms, migraines, eczema, or even joint pains.
 
If you’re up for a challenge, you may also want to consider a food elimination diet. What exactly does that mean? According to FARE (Food Allergy Research & Education), an elimination diet involves avoiding foods you suspect may be giving you trouble to see if your symptoms improve after you go for a certain period of time (usually two to four weeks) without eating these foods. Then the foods are gradually added back in to test your body’s response. Seems pretty straightforward, right? It is—as long as you’re adequately prepared. Here are six important facts to know before starting a food elimination diet.
 

1. You might want to consult an expert

Unlike your average diet plan, an actual elimination diet should be done with the guidance of a healthcare professional. It may be difficult for you to make connections between food triggers and symptoms on your own, and a doctor or nutritionist can perform the tests required to definitively diagnose allergies and/or sensitivities. That said, many people complete programs like Whole30, which cuts out added sugar, grains, dairy, legumes, and alcohol for weight loss or other health reasons and discover they feel much better when they avoid eating certain foods.
 

2. You’ll need to go grocery shopping

As mindbodygreen suggests, it’s a good idea to stock up on all the foods you can eat so you’re not starving and/or tempted to “cheat” on your elimination diet. Get plenty of fresh fruit and veggies, and try to avoid heavily processed foods that probably contain potential allergens.
 

3. You could feel worse before you feel better

You’d think that cutting an offending food from your diet would bring immediate relief, but that’s not usually the case. According to the UW Integrative Medicine Department of Family Medicine, many people notice their symptoms get worse during the first week—and especially the first few days—of an elimination diet. Even though you may be tempted to bail, keep your eyes on the prize and remember that the discomfort is temporary and will be worth it in the end.
 

4. You may be able to avoid medication

Popping a pill every time you get indigestion may bring short-term relief, but it doesn’t help you figure out what’s causing the problem. As Dave Rakel, MD, founder and director of the University of Wisconsin Integrative Medicine Program, told Self, “Elimination diets are a really useful tool to get to the root of what might be stimulating dysfunction in the body.” He added that, compared to medication, this type of diet is less likely to do long-term damage. Changing the way you eat can help prevent disease (as I write about here), but it may also help treat conditions you didn’t even know were related to diet—no pill required.
 

5. Reintroduction can be difficult

UW Medicine explains that people who find relief when they stop eating a triggering food often experience unpleasant symptoms like digestive distress and headaches when they start eating that food again. Plan accordingly and give yourself time to reintroduce foods slowly.
 

6. You’ll learn a lot

Even if you don’t discover a food allergy, paying such close attention to what you eat (and how you feel afterward) is bound to be illuminating. You might discover, for example, that the afternoon coffee you “need” actually makes you feel anxious rather than alert. Or maybe you’ll find that a food you loved when you were younger just doesn’t do it for you anymore. You might even discover a secret love of vegetables (here’s to hoping)!
 
Interested in doing food sensitivity testing or trying an elimination diet but don’t know where to start? Tack180 can help. We’re firm believers in the power of lifestyle changes to positively influence health, and our team of experts will work with you to develop a nutrition plan specifically tailored to your needs. If you’ve been feeling off and believe what you’re eating could be to blame, set up a consultation. A few simple tweaks might be all that’s standing between you and your strongest self.

 

Tack180 Individual Tests Tack180 Full Program

 

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.

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How Eating Late at Night Could Be More Harmful Than You Know

How Eating Late at Night Could Be More Harmful Than You Know

Written by Myles Spar

Posted on: October 16, 2018

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I have been more and more convinced about the health benefits of intermittent fasting – limiting your eating to an 8-hour (or so) window within each 24 hour day. But even if that seems too difficult, at least try to limit late-night snacking.
 
Let’s be real—the phrase “Netflix and chill” should really be changed to “Netflix and snack” to accurately describe the way many of us spend our evenings. As reported by The Atlantic, a 2013 study published in the journal Obesity found that people’s cravings for junk food tend to increase dramatically in the evening, which is also when they reported being most hungry regardless of how much or when they’d eaten throughout the day.
 
Whether you’re inhaling chips while binge-watching your favorite show or waking up to raid the fridge for a classic midnight snack, eating late at night could be more harmful than you know. Here are some of the health problems associated with nighttime noshing.
 

Heart Disease

A 2017 study conducted at the National Autonomous University of Mexico in Mexico City found that going against the daytime eating habits dictated by our biological clocks can raise triglyceride levels, which in turn can contribute to the development of heart problems. Also in 2017, the American Heart Association released a scientific statement saying that allocating more calories earlier in the day may reduce cardiovascular disease risk.
 

Diabetes

Eating late at night can increase your risk of developing diabetes, according to a study conducted at the University of Pennsylvania. Researchers found that delayed eating may cause elevated glucose and insulin levels, both of which have been associated with type 2 diabetes.
 

Weight Gain

That same University of Pennsylvania study also found that late-night eating negatively affects weight and metabolism. Other research suggests that your body is more likely to store calories as fat when they’re consumed at irregular times (like the middle of the night). And U.S. News & World Report cites two studies supporting the idea that late-night eating can lead to weight gain: one from 2007 showing that people who eat most of their food at night have higher body mass indexes (BMIs) compared to daytime eaters, and one that found participants who ate between 11 pm and 5 am gained more weight and consumed 12 percent more calories than those who didn’t eat during those hours.
 

Heartburn

If you’ve ever eaten a big dinner right before bed and woken up with indigestion, you’re not alone. In an editorial for the New York Times, reflux specialist Jamie Koufman explains that many of the patients who come to him complaining of chronic heartburn are in the habit of eating meals and snacks at night, a lifestyle choice that can lead to acid reflux disease.
 

Memory Loss

If you’ve ever woken up fuzzy-headed after a nighttime snack binge, you’ll likely be unsurprised that science suggests a link between eating at odd hours and impaired cognition. A study conducted at the University of California found that mice who were fed during the day instead of at night (when they usually eat, since they’re nocturnal) for two weeks were less likely to recognize new objects and less able to create long-term memories compared to mice who were allowed to eat normally.
 

Strange Dreams

When researchers Tore Nielsen and Russell A. Powell surveyed nearly 400 college students about their eating, sleeping, and dreaming experiences, they found that 18 percent believed food had the potential to make their dreams “more bizarre or disturbing.” In addition to spicy meals and dairy products, eating late at night was one of the things that potentially altered their dreams, according to the students. The researchers concluded that the digestive distress that sometimes accompanies late-night snacking can also disrupt sleep.
 

It can be difficult to make time for dinner at all, much less worry about whether you’re eating too late. If you’re concerned about how your dietary habits may be affecting your health, contact Tack180 for a free consultation. Together we can figure out what needs to change, and our team of specialists will work with you every step of the way to make sure you implement those changes successfully. Little lifestyle tweaks can yield big results!
 

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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.</e

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Feeling Old? 9 Signs You Have an Amino Acid Deficiency

Feeling Old? 9 Signs You Have an Amino Acid Deficiency

Written by Myles Spar

Posted on: October 10, 2018

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Feeling old? Off your game? As I write about here, certain symptoms—joint pain, hearing loss, skin changes—can be indicators of fast aging. While there’s no way to know exactly how much longer you’ll live, there are clues that give you an idea of how your health is faring as you get older. One of the things your body could be telling you is that you’re lacking sufficient amounts of amino acids. These organic compounds are the building blocks of protein, and they play a role in all of the body’s cellular processes. Here are nine signs you have an amino acid deficiency.
 

1. Trouble Focusing

Tyrosine is an essential amino acid found in protein-rich foods like dairy products, meat, and eggs. As LIVESTRONG explains, tyrosine helps boost your body’s production of neurotransmitters like dopamine and epinephrine that help you focus, and insufficient tyrosine may cause you to have trouble concentrating.
 

2. Fatigue

We all have days where we feel like we’re dragging. But if you find yourself constantly struggling with exhaustion, you may not be getting the amino acids you need to fuel your body.
 

3. Memory Loss

In addition to its role in energy production, acetyl-L-carnitine has been shown to improve cognition and memory—which is why it’s on my list of top supplements for brain health. According to the website healingwithnutrition.com, one study found that elderly patients with mild memory deterioration who supplemented with acetyl-L-carnitine experienced significantly improved mental function. Just make sure it is the acetyl form, as plain l-carnitine doesn’t cross the blood-brain barrier.
 

4. Slow Illness Recovery

SF Gate reports that insufficient amino acid intake can compromise your body’s ability to recover from infection by slowing the process.
 

5. Muscle Loss

Bodybuilding.com explains that, in the absence of sufficient energy produced by amino acids, your body may break down muscle tissue in order to fuel itself during intense exercise. And science suggests that long-term supplementation with amino acids may help prevent and treat age-related muscle loss (sarcopenia). In general, your body will break down muscle tissue if it’s not getting enough of even one of the amino acids it needs.
 

6. Craving Unhealthy Foods

Do you have an insatiable sweet tooth? Are you crazy for carbs? Your brain might not be getting the amino acids it needs to help you feel satisfied, according to Psychology Today. Neurotransmitters that help control your appetite are made from amino acids.
 

7. Weakness

If you can’t run as fast or lift as much weight as you used to, you might want to evaluate your intake of amino acids from protein. As reported by Men’s Journal, inadequate protein intake can lead to muscle weakness.
 

8. Depressed Mood

Research shows that some amino acids are precursors to neurotransmitters like serotonin and norepinephrine that are associated with depression.
 

9. Oversleeping

Can’t seem to drag yourself out of bed? If you feel like all you want to do is sleep, you could be lacking amino acids needed to energize you.

 
Experiencing any or all of these symptoms? There are steps you can take. Of the twenty total amino acids, nine are essential, meaning your body can’t produce them and so they must be obtained through food. To make sure you’re getting enough, Greatist recommends eating a wide variety of protein sources every day.
 
For personalized diet and supplement recommendations, contact Tack180 to set up a free consultation. The Tack180 team understands that identifying underlying health problems and designing a customized plan is only half the battle. Deploying that plan and remaining accountable is where the real challenge begins. Through a series of lessons, check-ins and progress reports, you will be personally supported in overcoming obstacles to behavior change so that each one of my recommendations becomes part of your daily regimen. Tack180 will gradually transform from new program to a permanent lifestyle. You will no longer make best guesses as to what you should be doing, eating and taking. You’ll have a data-driven plan based around your own physiology, in order to live your life with the purpose and conviction that you’re doing all you can for optimal health.

 

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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.

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Traveling With the NBA: Helping Players Reach Peak Performance

Traveling With the NBA: Helping Players Reach Peak Performance

Written by Myles Spar

Posted on: October 3, 2018

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As an integrative physician practicing in Los Angeles, I often consult with celebrities. But I never dreamed I’d have the privilege of working with professional athletes—specifically, more than a dozen teams in the National Basketball Association! Every year, the NBA provides players with a health education service, and it turns out they were very eager to learn about how to be proactive with their health. Along with Russ Greenfield, MD, medical director of a regional health care system’s new Integrative Medicine initiative in Charlotte, NC, I was chosen to be a source of information and guidance. In an extensive interview with John Weeks of Integrative Practitioner, I spoke about my experience. Here are some highlights from that interview.
 

Why Integrative Medicine?

“I hadn’t realized the extent to which pro athletes are hungry for the concepts we use that they don’t get from straight Western medicine. It’s amazing.”
 
“It’s a big shift from the Dennis Rodman generation when it was all about partying. I really credit [former NBA] player Steve Nash who started the “Our Bodies, Our Livelihood” way of thinking.”
 

How It Works

“We typically fly to meet with the players on each team in their own city. I started with the Clippers and Lakers and just got back from Oklahoma and Philadelphia. I’ve done 11 [teams] so far. It’s a mandatory meeting. All of the players —around 15 — participate. We usually have about an hour of a 90-minute session. The other 30 minutes is a different person on substance abuse and repercussions that can come from abuse. Those who want to can have a one-on-one session on their own issues.”
 

Topics Discussed

“Part of what we cover in our talks is basic things like STDs. But they have a lot of interest in subjects like stress and nutrition. They are a privileged group and at the same time they have huge stresses—their schedules, fans throwing themselves at them, family members wanting things. It’s not easy at all. And their schedule is much more challenging than the NFL, with 80 games.”
 

Player Response

“I have found the players to be so into these sessions. There’s usually one who holds back, cracking jokes, but then his teammates turn him around. Most are very thoughtful. On average 2 out of the 15 already have a meditation app on their phone. They are into this. They hear all kinds of stuff about this diet or that pushed or promised by some quack doctor. We bring a more balanced view.”
 

Biggest Surprise?

“How open they are! I thought there would be a small number who were interested with the rest young and impervious. They really are just nice guys—and so young. Some are 19, 20 years old. They are not high on themselves. They want to get off anti-inflammatory drugs. We talk about anti-inflammatory diets. We talk about stress and sleep. They are listening. The #1 injury is ankle sprain, and sleep and stress impact that. They are ready and open to talk about things.
 
Be sure to read the original interview for more on how I help NBA players reach peak performance. And to find what you can do to reach your own personal peak, contact Tack180 to set up a free consultation. Tack180 is a groundbreaking new model for purpose-driven patient care that leverages the latest advances in medical testing along with expert doctor interpretation to provide more personalized insights into your health than ever before.
 
Tack180 is quickly replacing the routine annual physical (which medical studies have shown to be ineffective) as the premiere model for peak performance and advanced disease prevention. Tack180 evaluates risk for cancer, heart disease, Alzheimer’s and other common diseases, as well as detects hidden imbalances in your genetic, nutritional and hormonal profiles that could be affecting your ability to perform at your best in the bedroom, the boardroom, or on the playing field. Clients then work one-on-one with a professional implementation team, including a nutritionist and integrative health coach, to ensure they are fulfilling their peak potential.
 
You don’t have to be a professional athlete to reap the benefits of my expertise and experience! Let myself and the rest of the Tack180 team help you take control of your health. Check out a sample report by clicking the button below!

 

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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.

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5 Supplements That Men Should Think Twice About

5 Supplements That Men Should Think Twice About

Written by Myles Spar

Posted on: September 18, 2018

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Supplements That Men Should Think Twice About

I believe in the power of supplements to help you reach your physical and mental peak. I’ve written about some of my favorite supplements for heart health, increasing sex drive, getting the most out of your workouts, anti-aging, brain health… I could go on. That said, there are certainly things to consider before purchasing a supplement. Is the product made by a reputable company? Are you taking medications that may interact with the supplement? Which dosage is right for you? Because of these and other considerations, I suggest people work with a trained professional who can help put together a personalized supplement plan. And there are some supplements you just plain shouldn’t take, no matter what. Which ones? Here are five supplements everyone should avoid.
 

1. Human Growth Hormone (HGH)

The makers of HGH claim it can increase muscle mass, boost libido, improve energy levels—essentially turn back the clock. But does it really work? And what are the side effects? As I have discovered through years of research on this controversial topic, human growth hormone comes with high physiological and financial costs. Personally, I only prescribe the pharmaceutical-grade subcutaneous HGH injections and even then, only to patients with positive tests for innately low levels or HIV lipodystrophy. Not only do I think it’s dangerous to give people HGH unnecessarily, I could lose my medical license over it.
 

2. Calcium

While calcium plays many important roles in the body, Men’s Health says supplementing with calcium is not usually necessary for men who eat plenty of calcium-rich foods like dairy products, leafy greens, and some fatty fish. There’s also research out there suggesting calcium supplements may do more harm than good, including a study linking them to an increased risk of heart problems and other studies linking intake of calcium supplements with prostate cancer.
 

3. Red Yeast Rice

Because it contains cholesterol-lowering substances called monacolins—most notably monacolin K, which has the same chemical structure as the prescription drug lovastatin—red yeast rice is often used as a supplement. However, as I write about here, the quality of commercial products varies widely. A 2001 analysis of nine Chinese red yeast rice dietary supplements found a wide range of monacolin content, and only one of the products had all 10 of the compounds an effective supplement should include. Seven of the nine products also contained measurable concentrations of citrinin, a byproduct of the fermentation process that’s toxic to the kidneys. My opinion is that if you need something beyond fish oil and plant sterols, diet and exercise to lower cholesterol, you should take the pharmaceutical grade statin.
 

4. Pygeum

While Pygeum works great for symptoms of BPH (Benign Prostatic Hypertrophy), it only comes from the bark of an over-harvested and endangered African tree. Rather than worsen our impact on an already overburdened environment, I recommend a couple replacements that are equally as effective and can be sourced in a much more ecologically-friendly way. These options are known as Saw Palmetto and Stinging Nettle root. If you suffer from BPH, try these sustainable treatments instead.
 

5. Yohimbe

Bark from the yohimbe tree contains a substance called yohimbine that, according to HuffPost, is often found in supplements geared toward treating erectile dysfunction. However, it has been shown to cause serious cardiac problems, such as heart arrhythmias and blood pressure issues. Dr. Patrick M. Fratellone, an integrated physician with a practice in Manhattan, told Men’s Journal, “The problem with yohimbine is that you can’t regulate the amount in a dosage.” He added, “It all depends on what part of the tree it comes from, how it’s cultivated, how it’s exported, and so on. The amount of extract you get will vary.” Fratellone also raised concerns about yohimbe and drug interactions.
 

Supplements can be powerful tools for improving health, but they can also be dangerous. Interested in learning more about which supplements might be right for you—and which ones to avoid? Do you feel like you’ve been throwing money away on expensive supplements that you may not even need? Contact Tack180 to set up a consultation. We offer micronutrient testing that determines exactly what you’re lacking, and then we can formulate a diet and supplement plan to fill in any gaps.

 

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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.

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Micronutrient Testing: Know Your Body’s Deficiencies And Change Your Health

Micronutrient Testing: Know Your Body’s Deficiencies And Change Your Health

Written by Myles Spar

Posted on: September 13, 2018

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Micronutrient Testing, Testing graphic overlay supplements.

If you have even a fleeting interest in nutrition, you probably know that the best way to get the vitamins, minerals, and other nutrients you need to function optimally is through food. In spite of our best intentions, though, most of us don’t eat as well as we should. Whether you travel for work or just work a lot, many of us don’t have time to shop for groceries (much less cook healthy meals with them), so chances are your diet is lacking. And even if you do eat well, unless you are eating all organic all the time, you could still be missing key nutrients. That’s why I’m a big proponent of micronutrient testing. Knowing you body’s deficiencies can change your health because a few simple tweaks can fix problems you didn’t even know you had. Here are some important nutrients that you might be missing.
 

Vitamin D

According to the Second National Report on Biochemical Indicators of Diet and Nutrition in the U.S. Population published by the CDC, approximately 66 million people are deficient in vitamin D. Why are so many of us suffering from low levels of this vital nutrient? As physician, author, and supplement expert Tieraona Low Dog, MD, points out, vitamin D is often called “the sunshine vitamin” because our bodies use solar energy to convert a chemical in our skin to vitamin D3. She explains that our desire to protect ourselves from the sun’s damaging rays has led to an avoidance of sun exposure and a rise in sunscreen use—and a mere SPF 8 can block up to 95% of vitamin D production. So what happens when you don’t get enough vitamin D? Healthline reports that not only can it cause muscle weakness and bone loss, D deficiency may weaken your immune system and has been associated with increased cancer risk. Other research suggests low levels of vitamin D could up your chances of developing cardiovascular disease.
 

Magnesium

Because it plays a role in hundreds of biological processes, this mineral is crucial for good health. Unfortunately, many of us are deficient—men only consume around 80 percent of the recommended daily magnesium allowance (400 milligrams) according to nutrition surveys highlighted by NBC News. Much like vitamin D deficiency, low levels of magnesium have been linked to heart problems. One study found that people with magnesium insufficiency are more likely to have high levels of C-reactive protein, an indicator of cardiovascular disease risk. (For more on C-reactive protein and the importance of having your levels checked, see my post here.)
 

Zinc

This essential trace mineral affects testosterone levels, and zinc deficiency has been linked to hypogonadism (low testosterone). Research suggests supplementing with zinc can help modulate testosterone levels, and it has also been shown to help with sexual competency and erectile dysfunction. Because I know how important zinc is for men’s health, I mention it here as one of my top supplements to increase sex drive and here as an option for helping to treat erectile dysfunction. LIVESTRONG explains that, aside from contributing to sexual health issues, zinc deficiency can reduce immune function, impair memory, and negatively impact exercise performance.
 
The micronutrient deficiencies I’ve discussed here are but a few of the many that can affect your health, preventing you from being the best version of yourself. What’s even more troubling than how common micronutrient deficiencies are is the fact that most people don’t experience any obvious symptoms, meaning you may never know what you’re missing. Whether you’re an athlete looking to achieve a personal record or an executive seeking the stamina needed to reach the next level at work, you’re much more likely to achieve your goals when your body has the nutrients it needs to perform optimally.
 
Micronutrient testing like the kind offered by Tack180 can help you understand exactly what you need to reach your peak. Beyond that, we can tailor a unique diet and supplement plan to help you fill in any gaps. Why waste time and money on expensive supplements that you may not need when micronutrient testing and knowing your body’s deficiencies can change your health?

 

Tack180 Micronutrient Testing

 

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.

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4 of the Best Wearable Tech Devices and Which One Is Right for You

4 of the Best Wearable Tech Devices and Which One Is Right for You

Written by Myles Spar

Posted on: September 4, 2018

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Best Wearable Tech, man running, Apple smartwatch, Garmin

There’s a reason the wearable tech business is booming. Devices like fitness trackers and smart watches can be supremely effective tools for improving your health. What makes them so great? First and foremost, they help hold you accountable, which—as I write about here— is crucial for increasing your odds of achieving your goals. It’s one thing to say you want to get more exercise, it’s another thing to set an intention to walk 10,000 steps per day and wear a device that counts every step. Today’s fitness wearables often feature sensitive, accurate heart rate monitors to ensure that when you do exercise, you’re exerting enough effort to make it worth your while. Many also track sleep, telling you not just how long but how well you slept. Some wearables are even designed to help you manage stress and anxiety, letting you know when your heart rate gets too high so you can pull back and calm down. Here are four of the best wearable tech devices and some tips for figuring out which one is right for you.
 

1. Fitbit Alta Fitness Wristband

Fitbit Alta allows you to track your steps, distance, calories burned, active minutes, hourly activity, and stationary time. It helps keep you active throughout the day by giving you friendly reminders to move (and cheering you on when you do). Fitbit Alta also automatically recognizes and records workouts for you, so you can keep track of your exercise without ever pushing a button or using a separate fitness app. At night, Fitbit Alta tracks how long and how well you sleep, allowing you to see patterns in your sleep habits and adjust accordingly. It even has a silent, vibrating alarm to gently wake you in the morning. Personally, I’ve had some issues with the reliability of the sleep tracking, so if that’s your main area of concern, I’d go with one of the other alternatives below.
 

2. Apple Watch Nike+ Smartwatch (Series 3)

With built-in cellular, GPS, and altimeter, Apple Watch Nike+ has all the features you need to track your fitness – plus all the other great Apple watch features. You can even pair your watch wirelessly with compatible gym equipment. This watch features intelligent activity tracking—it tracks all the ways you move throughout the day, whether you’re biking to work, doing cartwheels with the kids, or hitting the gym. It also has three “activity rings” (Move, Exercise, Stand) that you can work toward completing every day. And, unlike the Fitbit Alta, Apple Watch Nike+ monitors your resting, walking, and workout recovery heart rate.
 

3. Garmin Vívoactive 3 Smartwatch

With more than 15 preloaded sports apps, the Garmin Vívoactive 3 lets you choose how you like to get fit. Built-in GPS records the distance, pace, location, and more for your outdoor activities. And with help from Elevate wrist-based heart rate technology, this watch allows you to monitor key aspects of your fitness and stress to show how your body responds under various circumstances. For example, it’s able to estimate your VO2 max and fitness age, two indicators of physical fitness that can often improve over time with regular exercise. It also tracks your heart rate variability (HRV), which is used to calculate and track your stress level.
 

4. Oura Ring

Although it’s one of the smallest fitness trackers available, the Oura Ring doesn’t sacrifice functionality for size—it is primarily meant to track sleep, but it also monitors heart rate and heart rate variability, the best objective measure of stress. Many of my patients have sleep issues, and this can help you monitor which interventions you are trying are actually working. Worried about about proper fit? The company allows you to try the ring on at home before you buy.
 

Now that you know a bit more about some of the best wearable tech devices, how do you choose which one is right for you? You’ll want to consider price, of course, but also think about appearance. If you’re a minimalist, already have a watch you love, or want to avoid wearing anything around your wrist, the Oura Ring could be your best bet. If you’re an athlete who’s used a Garmin before, you may want to go with the brand you know. And Apple enthusiasts might be tempted by the company’s high-tech smartwatch. Whatever you choose, remember that a fitness tracker may be just the motivator you need to help you achieve your goals. See my post here for more on the importance of challenging yourself, and contact Tack180 today to find out how we can help you reach your peak.

 

Tack180 Individual Tests Tack180 Full Program

 

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.

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Are You in a Slump? Try These 4 Foods That Improve Mood

Are You in a Slump? Try These 4 Foods That Improve Mood

Written by Myles Spar

Posted on: August 29, 2018

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Foods That Improve Mood, Man depressed on bench

Feeling low lately? You’re not the only one. According to the World Health Organization, more than 300 million people worldwide suffer from depression, a condition that, unlike the normal and temporary response to life’s challenges, can become a serious and debilitating health problem. And anxiety disorders are so common the National Institute of Mental Health reports up to 18 percent of adults in America have one. Whether you have a diagnosable mental health issue—something I may be able to help you determine here—or just feel like you’re in a slump, adjusting your diet can make a big difference. Try these four foods that improve mood.
 
1. Walnuts
Not only do walnuts make a healthy snack thanks to their protein and fiber content, they’re also a good source of magnesium. Research suggests that people who are deficient in this mineral may be at greater risk of developing depression. And because walnuts are low in carbohydrates, you can eat them without having to worry about spiking your insulin levels. As Dr. Drew Ramsey, assistant clinical professor of psychiatry at Columbia University College of Physicians & Surgeons and co-author of The Happiness Diet, told NBC News, “Insulin spikes are a reason people’s moods crap out, particularly in late afternoon.”
 
2. Oysters
Oysters are packed with zinc, low levels of which have been linked to clinical depression according to Anxiety.org. For people already dealing with depression, science suggests zinc may help antidepressants work better. As I discuss here, studies indicate supplementing with zinc can help modulate testosterone levels, and it has also been shown to help with sexual competency and erectile dysfunction (which is why zinc is on my list of top five supplements to increase sex drive). Can’t stand the texture of raw oysters? Throw ‘em on the grill! Here’s a recipe adapted from Bon Appetit.

• 3 dozen large oysters
• Butter
• Lemon wedges (for serving)
• Hot sauce (for serving)

Heat grill to medium-high heat. Scrub oysters and place, cupped side down, on grill grate. Cover and grill until oysters begin to open, about 2 minutes. Transfer opened oysters to a platter. Let cool slightly, then use an oyster knife or screwdriver to pry shells open, keeping cupped side down and retaining as much liquid as possible. Cut muscles connecting oysters to shells with an oyster knife or paring knife. Serve warm with butter, lemon wedges, and hot sauce.
 
3. Salmon
This cold-water fish contains high amounts of two mood boosters: vitamin D and omega-3 fatty acids. Many people are low in vitamin D, which is obtained primarily through sun exposure that we typically don’t get enough of since we all wear sunscreen. Vitamin D has a big impact on your mood, so deficiency may be to blame if you’re feeling down. As for omega-3s, a number of different studies have found that they can help improve symptoms of depression and other mental health issues. They’ve also been shown to be excellent for heart health, as I write about here.
 
4. Blueberries
Both blueberries and their juice have been shown to have a positive effect on mood thanks to their high concentration of antioxidants known as flavonoids. The Washington Post reports that these same flavonoids may help improve cognition and protect against cellular aging, meaning that blueberries could make you smarter as well as happier. For more information on boosting brain health, see my post here. If you struggle to finish fresh blueberries before they go bad, pick up a bag of frozen ones to have on hand for smoothies like this recipe adapted from the Food Network.

• 1/2 cup milk (or milk alternative) of your choice
• 1/2 cup plain yogurt
• 1 cup frozen blueberries
• 1 teaspoon honey (optional)
• Put all ingredients into a blender and blend until smooth.

 
Curious about other ways that food can affect your health? Contact Tack180 for a free consultation. Our diagnostic protocol includes micronutrient testing that can help you get a clearer picture of your nutritional needs. From there we can set up a personalized diet and supplement plan to make sure you’re operating at your peak.

 

Tack180 Individual Tests Tack180 Full Program

 

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.

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