HIIT vs. Long Distance Training in 1/2 marathon run

One woman’s journey to health and running.

I was curious about this high intensity interval training (HIIT) that has been coming out in the research. I was exposed to HIIT at a conference this year. The presenter discussed the newest research being published by a friend of his. This friend was doing HIIT instead of long distance training for running a marathon, his first marathon. I believed the research was investigating the VO2 Max. The presenter proceeds to explain that his friend (non runner and older male) signed up and competed in a marathon for the first time in his life and won. Hard to believe I know. I should have picked his brain further and may do this now for the book title and research he based this training on. Instead I tried my own small research on myself and this thing called running.

My story is more or less just proving or disproving my hypothesis on HIIT training or traditional training for long distance running. What can I learn from this 3 minutes, 3 times a week easy HIIT work out vs. dreaded lengthy, time consuming dread of boring miles every week! Details below. Continue reading “HIIT vs. Long Distance Training in 1/2 marathon run”


Diabetes is reversible. Dementia is type 3 diabetes.

When “they” say there are no other options. Remember…there are!

As busy as today’s world is, it is sometimes better to do nothing.  The same is said with health.  There are many things out there that are good for our health.  This is dependent on other markers.  It is never a one size fits all in health.  If you are anemic it is not good for you to exercise, but if you are not anemic it is beneficial to exercise.  See where I am going with this?

Having a party last weekend at our home really drove home the most simplistic view is most times the one that is over looked. This can be deadly.

Don’t try to do fifteen different things from ten different doctors offices trying to accomplish anything.  This may seem a no brainer but we all do it.  Think about it.  We go to this doctor for my skin and that doctor for constipation.  They usually have a common denominator.  If you are having a few symptoms and some other random symptoms and/or possibly some family history of dementia, stroke, high BP/cholesterol, auto-immune disease, take it serious and get help from a professional.  You will thank your self in 10 years.

Things to do with your health:

  1. Ask your friends who they see and do your research on providers.  Do you want to see an MD, DC, NP, etc.  Each have their pros and cons and you have to figure out what type of provider works for you on achieving your health goals.
  2. Primary care physician is a must to direct your care.  A true primary care physician will be educated in most areas of health and be able to determine what needs to be addressed and what will go away with addressing the real issue.
    1. There is a difference between a MD and DC primary care model.  Diagnostic and Functional. To learn more please contact our office. (651) 633-4291.
  3. Save money to pay for your care.  The last thing you want is insurance dictating what your care will be.  This is not usually the way you’ll achieve the best health.  The best of doctors for prevention usually are not covered by insurance, rather you pay cash or use your HSA or FSA’s. Up front cost will help you live a quality of life by addressing your true issues and not treat the symptoms.
  4. Follow your plan and don’t jump ship from one thing to another.  It takes time to get better.  Symptoms can be a gage but doesn’t always mean everything to what is going on. This requires check-ins with your doctor to understand if what you are experiencing is normal or not.

Contrary to the common belief.  Our brain is plastic. Diabetes is reversible (even type 1 when caught in it’s early stage). There are many types of diabetes: type 1 (Autoimmune), type 2 (insulin resistant), type 1.5 (chronic type 2 morphing into type 1) and type 3 (diabetes of the brain. A.K.A. dementia).  Auto-immune disease (MS, Psoriasis, Hoshimoto’s, type 1 diabetes, etc) are reversible.

Research is revealing things we have been questioning for hundreds of years. If you have been told that there is nothing else you can do for your health, I challenge you to challenge that diagnosis and treatment model.



LIVER = Health

New research is coming in about your liver and your health.  It is nothing extremely new that your ability to detox (with your liver) is going to help you have better health.  What is new in the research is that there are over 350+ functions of the liver and they are all important.

As our population ages, so does the research on the contributors to health in that population.  Like Alzeimer’s Disease (AD) and dementia.  I bet you don’t know the difference?!

The liver has been studied lately with it’s correlations to how we utilize or breakdown our prescription drugs.  This link is important.  If you age and your liver functions less optimal and you start taking more drugs.  What is your risk of other health concerns?  When our liver is sluggish and it’s functions quit we get symptoms that can range from physical like pain between the shoulder blades or simple like having to take more of your pain med or other drugs because they are suddenly less effective.

If you have thought about my question about the difference between AD and Dementia I will give you a brief and general overview below. Continue reading “LIVER = Health”

Doctor search

It is very important to pick a doctor, stick with them and have your kids stick with them.  The reality…this doesn’t happen.  There are many reasons why!  How can I convince you to try?

I will lay out a good argument. Here it is:

You will be happier, healthier, have lower health costs, be able to make goals and achieve them, get answers to your questions at a reasonable time and have it be applicable to your health.

So where to start?

Do you have goals for your health? Short term, long term? If so, write them down.  If not, make some and write them down.

Once your goals are in front of you ask yourself this question: Can my doctor help me with these goals or are they something I need to work on alone? Secondly, if a doctor could help but not the doctor you see now…it’s time to start investigation and asking around for a primary care doctor to be your doctor.

Things to look for in your doctor: Do they practice prevention or treatment styles that match your beliefs? Do they have the hours you are looking for?  Is the location good? Do you like the ambiance of clinic? Are the staff friendly? Will your doctor be around for a long time to take care of you?  Will you afford care there?

With all the health care changes in America we are all on this crumbly rock of uncertainty.

My health care model in my clinic is patient centered.  Because I am not contracted with any third party insurance company I am able to have lower costs and great patient doctor relationships.  When patients come into our office they know how much it will be for their visit and it is paid before they leave.  This means no surprise bill in the mail later on and no fighting about cost and services etc. This is how health care should be.

Know your goals, write them down, interview and find the right primary care doctor and stick to them for a long time.  You will be healthier because of it.


Looking for a doctor in MN? Please contact us for care or referral to another clinic in your area (651) 633-4291 or http://www.PTBodyTherapy.com


Today there are so many things to keep track of, especially as a parent.  Pat yourself on the back guys for making it this far in life.  #TheStruggleIsReal for all of us.  So now have you tried metatation, diets, deep breathing like in Yoga, stretching, exercise, food preperation, etc?  Well, you are like many.

Here is a tip for all of you reading this. (#FoodForThought) What I tell my patients is simply this: less is more.  Start small, be mindful and learn about the things your heart seeks.  This means to choose to cook your meal, go outside and throw the ball with your kid, wake up the first sound of your alarm, drink water and sometimes say “NO” or “Not today!”.

I see patients at my practice all the time that need me to facilitate their care and give them direction and confidence to get there.

We don’t see the change that is occuring because we are the ones that are in our bodies and the people around us are mostly around too often to notice the clearer skin or the whit you used to have come back again.  These are things that you have to be mindful of and have a professionally devoted individual help you with.  That is why I am here.

TO all of you struggling right now in your daily life, here is some #RealIncouragement for you.

  • you’re human
  • you’re strong
  • you’re loved
  • you’re accepted
  • you’re ABLE

Now go and do nothing for a moment accept BE!

Blood sugar regulation: a key component to our health.

Building blocks to health.  Strong foundation = strong and healthy body.

Our cells in our body need:

  1. Fuel: glucose + oxygen
  2. Activation

Our cells need fuel and activation at just the right amount to stay healthy.  If you have too little glucose (hypoglycemia) or too little oxygen (anemia) or too little activation (physical or mental activity) you will have apoptosis (cell death).  It can be the same with too much: glucose (diabetes), oxygen (hyperventilation) or activation (neuro-degeneration).

“This is important for you to know because when your body is busy regulating the foundation or building blocks to your health, it cannot take care of anything else.”

One of our building blocks:

Blood sugar has an optimal range in our blood (70-100mg/dl fasting).  If this is under 70 you will be low (hypoglycemic), if this is higher than 126 you will be high (diabetes) and if it is in between 100-126 you will be pre-diabetic.

Blood sugar needs to be regulated like this to allow our body to function the best way it knows how.  If your body is not able to do this with ease then your body will only focus on this and never move to fixing anything else that needs attention.  Why is that important?

This is important because each cell and organ needs repair through out our lives.  It’s more than just once a year like some car maintenance.  It is daily and hourly and sometimes each minute.  Our bodies are made to work 24 hours a day.  Day time we break things, use things and consume things. Night time we build things, store things and clean up for the next day.  For those of you with kids you get this system very well.

“Kids go to sleep and we reorganize the house to start all over again in the morning.”  -Parent

The circadian rhythm of the body goes something like this:

  1. Wake up (high cortisol, low growth hormone/melatonin)
  2. Enjoy the day (moderate cortisol, moderate growth hormone/melatonin)
  3. Go to bed (low cortisol, high growth hormone/melatonin)
  4. Repeat cycle


If you have dis-regulated blood sugars all day for many days, you can count on your cortisol levels to be affected. When you are healthy, this will correct itself and you will have no symptoms.  When our blood sugar drops (from no food for periods of 2+hours during the day/night) our cortisol levels increase to raise the sugar levels in our blood.

Common side affects of dis-regulated blood sugar:

  • Head Aches
  • Mood changes
  • Visual Disturbances
  • Sleep Disturbances
  • Pitter Patter of the heart
  • Food Cravings
  • Clammy Skin
  • Seizures
  • Weight Gain/unable to loose
  • Fatigue

“Every cell in your body needs sugar (glucose) to function. When your blood sugar levels drop too low, your cells become starved for energy. Initially, that can cause minor symptoms, but if you don’t get your blood sugar levels up soon, you’re at risk of serious complications like adrenal fatigue, diabetes, loss of consciousness, hormonal response, etc.”

There are ways to help with this that are simple.  Please reach out to learn more at our clinic: (651) 633-4291

Continue reading “Blood sugar regulation: a key component to our health.”

Doctors Perspective on Today’s Health Care-a ramble of thoughts

I want to let you know that Doctors have the same concerns as the patients when it comes to this Affordable Care Act (ACA). I am a physician and I have had experience with being a patient too.  This is tough for me to separate the two but I will try.

As a doctor and owner of my clinic, I have chose to exclude all insurance providers in my practice.  This has much controversy and so I will brief the reason below.

I educate daily to why I do this both to patients and to fellow doctors.  I encourage both populations to take into consideration that health insurance was created by the American Medical Association (AMA) to spread the cost among the population for drugs, surgery and hospital stays of many sorts.  Remember that this is treatment not prevention.  When this type of insurance was created there were expectations that the patient would be paying for their check ups and preventative visits which guides the patient in the right direction with proper self care, etc.  This does a few things.  One, helps keep the cost of care minimal and two, enables the proper profit to be made to the insurance company and the clinic including the doctor providing the service to stay in business.  (There are many reasons to why the AMA created HMO’s and PPO’s etc., we will not get into that in this discussion.)

The AMA created HMO’s with an algorithm that fits the model of the medical field today: treatment based care.  Here is the tricky part.  Read this carefully and fully before you make judge of your thoughts.  Prevention is something that is not included in the traditional HMO or private health insurance.  The reason is simply that medical doctors (MD’s) are not trained to prevent you from having a heart attack, they are trained and great at treating you when and after you have a heart attack (treatment). And they rock at this! The algorithm was created in mind that a certain amount of people will have gull bladder surgery and brain tumors, etc.  The statistics from this were then analyzed to come up with pricing based on age, sex and lifestyle combined.  You payed accordingly.

Take a second now to think about what adding preventative care will do to the same algorithm?!  I am not a mathematician but I can do simple math…

EXAMPLE : If you have a group of 100 patients.  In this group of 100 patients over the course of 100 years: 10 have a heart attack (HA), 10 get their gull bladder removed, 2 have metastatic cancer needing surgery of some sort and ALL 100 people pay $100 per month for care.  That means $100 x 12 months x 100 people = $120,000.00 annually into the fund.  Over 100 years this is $12 million dollars.

Average cost of Heart Attack = $38,501.00 x 10 = $385,010.00

Average cost of Gull Bladder Removal = $94,897.00 x 10 = $948,970.00

Average cost of Metastatic Cancer Treatment = (varies) $100,000.00 x 2 = $200,000.00

*these are moderate guesses for in network insurance coverage with insurance 2016.

Total pay out from insurance for cost of care in 100 years for 100 patients = $1,533,980.00

Profits by insurance companies = approximately 10.47 million (plus compound interest, minus other incidence, etc.)

This example above is very vague and is only used to show examples for what the health care by the AMA was created for.  This is all good but now we have changed the services but the algorithm is the same or similar.  So this means that the same people pay and the total of payment is still $12million.  The change is now every patient paying into the insurance is now expecting preventative care to be included.  How does this look?

$12 million – $1,533,980.00 (surgeries, cancer, HA’s) – $1500 per patient for prevention per year for 100 years ($15 million) = -$4,533,980.00

For most of us we can see that those numbers leave nothing for the insurance companies.  Which is fine by me and most of you guys are probably saying something like, “they can afford to pay us back after all of the money they have made from us in the past”.  Yes, in theory you are correct.  But they are a business and as we know businesses have to make a profit to stay in business.  YOUR TAKE AWAY:  preventative care in this treatment based algorithm thru HMO’s and PPO’s (health insurance) doesn’t and cannot work.  This is why your PREMIUMs have risen over the past few years and will continue to rise.

When you are a “self payer” meaning you pay cash these prices are drastically lower.  Why? No middle man.  No insurance liability or coverage.  No billing or coding person that needs to be paid.  No wait time on payment.  It’s patient paying the doctor for service.  That is exactly why I recommend self pay for preventative services: massage, supplements, chiropractic visits, nutrition education, etc.  My clinic handles ALL cash/self pay for care.  This is a way for me to build my relationship with my patients and do my part to keep costs of health care down and focused on what it should be focused on: Treatment and Surgery coverage.

Focus now!  To do your part you need to know what that is.  Your part is to take care of yourself and live a quality life.  To see a primary care provider regularly (annually at least) and pay for it yourself to know how to prevent illness.  Have a de-stress protocal for yourself to maintain your health.  To be proactive in YOUR care is YOUR job.

Side Note: 

MD’s are hired to perform when working for the clinics and hospitals (big business called Fairview, Allina, etc).  I know many doctors who have been made to make numbers of patients per day and per week or they were scolded and sometimes fired.  They are also made to bill out or code a certain amount to create the revenue that has been recommended for their position in the clinic.  This is also a place where doctors have been let go or made to retire early.  They are also requested and required to refer within the clinic system.  This makes it hard for the doctor to refer to an outside practitioner like myself when the patient needs an adjustment (now they are starting to hire DC’s within their systems as adjusters only, not to use our full scope of practice) or to a holistic doctor to fulfill care within their belief system and have insurance coverage for the patient.

There are many things to discuss about the set up of the large or moderate sized MBA ran clinics.  These are what I term Big Business clinics or hospitals.  They are ran by business men and woman who apply what they know (business) which in anything but health care works great.  The doctors are the employees and the patients are required to go to the clinic that is covered in network to their insurance.  Most of the MD’s and specialists are having a difficult time treating their patients the way they would like to due to the constraints of the big business occurring around them.



Defined as:

What? Yes, there are many definitions out there and many perceptions of what a balanced life consists of.

I am here to tell you that you will have a balance at any one point in time and if it’s not balanced, a stress will be put on to your everyday life eventually causing something to change.  There are two things you can do with this stress: 1. choose to continue what you’re doing or 2. chose to change what you’re doing.

Choosing to stay the way you are currently doing life, and push through you may find brings you back to square one…stressful.  This happens if you are the person who has done this each time you visit this situation in your life.  That means if you have already made this same decision…DON’T make it again.  That is defined as insanity.

ON the other hand. If you have never stuck with something or choose to stick with something, seeing it through, then you may want to try that.

If you notice the if’s and thens that I could repeat for a few pages giving scenarios, you get where I am headed with this.

Life is a balancing act. We have seasons of growth and stagnation. Seasons of being children and raising them.  The seasons can last as long as you let them or choose them to be.  Where ever you are at…stop to smell the roses and watch out for the thorns.


BALANCED is learned.

Learn to CHOOSE.

Choose the life you desire and remember…you can ALWAYS choose something else if the first 100 choices don’t work for your season.

The 411 on Goals

today is the day…

This is what you think when you wake, before the feet hit the pavement. Then…the next thought is CRUCIAL!

Don’t think after that first thought. Don’t talk yourself out of the first thought:) you GOT this if you just DO what your first thought said to DO.

Goals are simple if they are done day to day and adjusted to align once a week, biweekly or monthly. Sometimes I set up long term goals and look at them quarterly.

Know yourself and create goals to help your faults first. We all have hurdles and faults that need to be addressed before we set the goals to the MOON.  Small steps, slow and steady will get you to your largest goals.



Young & Healthy…Are you?

How to keep your youth, realistically.

When your friends and family are getting fat, breaking legs, feeling fatigued and maybe even getting diagnosed with cancer.  It’s TIME to GET SERIOUS!

Get a general practitioner that will be there for you long term, maybe even helping your kids.  This is step number 1 to becoming healthy and preventing your ill health.  Now that you have established a GP (general practitioner), it’s TIME to GET EQUIPPED!

That’s right.  Read everything you can on things you enjoy and leave the rest to the experts.  Find a professional that will help you exercise properly, eat well, and educate you with the long term part of the healthy lifestyle.  You need to have time to think about what you want out of life and how to relay this to your doctor and also the health providers you surround yourself with.  You are all different and have different needs to achieve those goals.  Finally, it’s TIME to GET FRIENDS!

Things are always better when you can share them!

Health is serious, but only when we are not in good health.  It seems that most people wait to help themselves.  I urge you to take the time now to help your self in the future.  Did you know that many people with acid re-flux have a Hiatal Hernia that can be manually adjusted with out surgery!!  I have had numerous patients in office that have eliminated acid re-flux and now averted having surgery.  This is AWESOME for patients in two ways: cost savings (no surgery and not missing work) and less invasive. Talk to your health care professional about 1-2 times every year to set goals and make sure you are preventing bad habits for your health.