HOLIDAY (or anytime!) SURVIVAL OF THE FITTEST
Joe Filbeck, M.D.
Most of us have mixed emotions when we think of
delicious Thanksgiving dinners and irresistible Christmas carbohydrate binges
and how things incredibly delicious can so quickly reverse the past year’s
devotion to rigorous exercise programs and sensible eating. Do not despair!
There are a number of “tricks of the trade” to keep you body’s hormone chemistry
balanced to maintain that lean, sculpted, body that you have worked so hard to
chisel into shape.
The “Grinch” that can steal both your Christmas
and your Thanksgiving, thanksgiving, is called “Insulin”. Vital for
life in the appropriate amount, excess Insulin has become an epidemic in our
society known as, “Syndrome X” and more recently, “Metabolic Syndrome.” The
result can be in an increased likelihood of excess body fat, bad cholesterol,
high blood pressure, and possibly heart attack or stroke. So when you think
of carbohydrates, always think of Insulin. Fats will not stimulate Insulin
secretion nor will proteins. Only carbohydrates like breads, pastas, fruits,
jellies, jams, baked potatoes, pies, cakes, candy, alcohol, and cookies. In
other words, almost every delicious assortment of food that will adorn tables
all over America this season. Here’s the key to winning the battle.
Do not stop working out!
Many people give up their workout routines approaching the holidays, vowing
optimistic New Years resolutions to undo the damage. A big mistake!
Exercise stimulates Human Growth Hormone and Testosterone production, two
beneficial hormones that burn fat and increase lean body and muscle mass,
just the reverse of Insulin’s fat storing action.
Balance Protein, Carbohydrates and Fats:
Include protein and “good fats” with every meal or snack. “Good fats” is
not an oxymoron. Nuts, avocados, olives, olive oil, and any kind of meat
can slow down the insulin rush and boost your production of Testosterone.
Proteins are essential in stimulating Human Growth Hormone production.
Eat your proteins and fats first:
The body cannot digest carbohydrates and proteins and fats at the same
time. Go for the turkey or ham before you attack your mash potatoes or pile
jelly on those hot rolls. Slowing down the rapid uptake of sugar in the
blood reduces the Insulin production to keep you in the right blood sugar
Have a checkup physical exam and laboratory
studies to determine your
hormone levels. In this high stress society, it is common to find deficient
levels of critical body chemistry that can sabotage the most intensive
efforts at diet and exercise.
Go with the flow
- “tis the season to be jolly”, not to stress out over your holiday
indiscretions. It is likely that we all will indulge. Stress opposes every
good hormone in the body. Help yourself to the feast but arrange your plate
Free Relationship Advice from Dr. Joe
Joe Filbeck, M.D. is the medical director and CEO of The Palm La Jolla Medical
Spa specializing in anti-aging inner health through life style intervention and
hormone replacement and outer beauty through non-invasive aesthetic medical
procedures. He is also an active member of the Aventine Sporting Club of La
The Palm La Jolla Medical
spa offers complete diagnostic and therapeutic protocols for intelligent
Contact us on the web at
www.palmlajolla.com or call us at 858-457-5700.
* favorite Love Links