the pillars

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Part 1

If we asked what the strongest risk factor is for developing a prostate related disorder (such as benign prostate hypertrophy or prostate cancer), what would you guess?

You may first think about family history, being African American, eating red meat, being overweight, or smoking.  However, while all of these do contribute in various degrees, the strongest risk factor is age.

The impact of hormonal health on a man’s well-being generally manifest much later than in a woman. It is often a long, drawn-out process in comparison to the changes that commonly occur more rapidly for women as they age. It can also be harder for men to clearly identify these changes because they tend to appear more silently. 

In addition, men are often much less likely to talk about their own health and seek medical advice, which can lead to delay in care. Specific attention should be paid to men’s health because of how its effects can decrease quality of life and sexual health.  

Prostate Health & Diseases

The main job of the prostate is to produce seminal fluid, which is released during sexual activity.   The prostate gland is located just below the bladder and in front of the rectum. It also wraps around the upper part of the urethra, the tube that carries urine from the bladder out of the body.

Although small (only about the size of a walnut or golf ball), its location virtually guarantees problems that can affect urination and sexual function if something goes awry.

Symptoms of an enlarged prostate (aka, benign prostatic hyperplasia, or BPH) and prostate cancer are similar. For that reason, it’s imperative that a man’s PSA levels be checked regularly, as symptoms alone may not tell the whole story.

Men may experience:

  • increased urination, including at night
  • difficulty emptying the bladder
  • difficulty starting urination

Benign Prostatic Hyperplasia (BPH):

In terms of BPH, as a man passes his fifth decade of life, serum testosterone levels decrease and estrogen (as well as brain derived hormones prolactin, luteinizing hormone, and follicle-stimulating hormone) levels rise.

Testosterone is metabolized to DHT (a much more potent androgen) by the enzyme 5 alpha-reductase.  DHT causes the prostate to grow. 

Estrogen increases the number of male sex hormone/androgen (DHT) receptors in the prostate and inhibits male sex hormone (androgen) metabolism. 

In turn, factors that promote the accumulation of estrogens and DHT lead to symptoms of BPH and obstruction of the lower urinary tract, which then cause bladder muscle dysfunction. 

Likewise, obesity and insulin resistance also play a significant role related to the chronic inflammation that they create.

Most men develop BPH to some degree, though not everyone is troubled by it. Symptoms are believed to be due to a combination of physical obstruction by the enlarged prostate and obstruction-induced bladder dysfunction. Potential complications of BPH include urinary tract infection, urinary tract or bladder stones, urinary retention, and kidney dysfunction.

For those who struggle with BPH, the effect is simple…the tube (urethra) which carries urine out of the bladder passes directly through the middle of the prostate; since the prostate is nested in a very limited area, as it grows it meets resistance. This creates pressure within the prostate gland that squeezes the urethra, making it more difficult to pass urine. This progression leads to an unstable bladder muscle and worsening symptoms.



There are many things that you can do to impact your prostate health on your own.  Improving testosterone balance through better nutrition, weight loss, and exercise may be beneficial – especially for men whose testosterone level is on the borderline between low and normal.   

Exercise may not only help shed unwanted pounds but may also help boost testosterone. Research has found that not only do strength workouts have a bigger effect on testosterone but doing them in the early evening may also be of benefit, since testosterone levels are naturally lower in the evening.

Assuring that you don’t do workouts too close to bedtime or overdo them is important, though. Late workouts can increase cortisol (a stress hormone) which can lower testosterone even more.  

You will also likely be happy to know that research supports more sexual activity as beneficial in prostate health.

Non-Prescription Treatments

Beside pharmaceutical drugs that your provider can prescribe, therapies that have been found to reduce hormonal stimulation of prostatic cell growth include:

  • good nutrition to help balance hormones
  • losing deep visceral body fat
  • reducing heavy alcohol consumption
  • regular exercise and movement 

An anti-inflammatory diet that is low in red meat and dairy, high in good fats such as foods rich in omega-3 fatty acids (salmon, nuts, or flax) and rich in phytosterols (including olives, sesame seeds, pumpkin seeds, and their respective oils) can also help reduce inflammation and the negative detrimental effects that testosterone and estrogen metabolites may have.

Consuming one to two tablespoons of freshly ground flaxseed twice daily can also be beneficial.  

Dietary supplementation may have some benefits, as well.

Preferred peparations include:

  • Zinc sulfate
  • Selenium
  • Lycopene
  • Saw Palmetto
  • Resveratrol
  • Pumpkin Seed

Part 2…

Coming Soon!





Imagine MTHFR is a 6 lane highway.  MTHFR = the size of the highway responsible for carrying “traffic”.  That traffic includes estrogen, cortisol, environmental toxins, and alcohol. These substances will take up a lot of room on your “methylation highway”.  When you have a double heterozygous MTHFR genetic polymorphisms [ or single heterozygous or homozygous for MTHFR C677T or MTHFR 1298C],-WHEW!-that’s a mouthful- you were born with a smaller highway. For example, if you were born with MTHFR double heterozygous genetics, you have 2 lane highway, where as someone born without any polymorphisms have that 6 lane highway.  35% of the population has some narrowness to this highway  65% of the population has a 6 lane highway. 

That highway is responsible for carrying toxins, alcohol, estrogen and cortisol.  We cannot change the “road” you inherit. Polymorphisms make a person with MTHFR polymorphisms more vulnerable to toxins in the environment. 


FOR EXAMPLE: A woman with a narrow highway (double heterozygous MTHFR), that is stressed (cortisol) and overweight (fat releases estrone-a type of estrogen) and tries to relieve this stress with a couple glasses of wine at night (alcohol)-which in turn, disrupts restorative sleep (increased cortisol). This person has less grace to carry cortisol, estrogen, alcohol on her narrow highway. Her inability to clear estrogen and toxins increase her all cause mortality of estrogen dependent cancers, Alzheimer’s, and autoimmunity. Her neighbor dealing with the same level of stress, weight, disrupted sleep and alcohol intake doesn’t carry the same risk of developing these significant health issues.


Homocysteine is a marker that we check because it tells us indirectly about the traffic you are carrying down that road. We look at the known factors that can contribute to increases in homocysteine and optimize those through elimination of toxins, alcohol, stress reduction (cortisol), body fat composition and optimizing hormones.  We want homocysteine optimally to be around 5-6. It decreases all mortality and morbidity when we are thinking about cardiovascular disease, cerebral vascular disease (stroke), Alzheimer’s Disease, dementia, autoimmunity, and cancers.    

Do you know your MTHFR status? Do you know your homocysteine levels?

Knowledge leverages power to prioritize where it makes the most sense to make changes in your life. Is the wine worth the risk? Is the stress worth the risk? And what risk do you have personally?

The right type of B12, folate and B6 have the power to metaphorically stretch the width of the MTHFR highway.  If we optimize B12 to 1500, we can likely drop homocysteine by 2 points.  We can use supplementation to get you closer to the goal of homocysteine of 5-6 while we figure out where the traffic is coming from. 

So how wide is your highway and how much traffic are you carrying?



Problem & solution rundown from your P3 Clinical Team:

A common complaint heard by clinicians in primary care who are trusted by their female patients, or are brave enough to ask their female patients, is regarding waning libido or difficulty reaching orgasm. There are several factors that can affect women’s libido (desire) and sexual function (arousal and reaching orgasm).

Physical Obstacles:

Hormone imbalance can lead to vaginal dryness (lack of estrogen) or decreased desire (lack of testosterone). The questions are: what can contribute to hormone imbalances, and how do you achieve balance? The answers: test, teach, and treat.

Stress or Nervous System Dysregulation can contribute to disrupted sleep. This will affect cortisol, DHEA, and will also sink testosterone levels.

When women are managing chronic pain or chronic disease, the biological drive to reproduce tanks. Our biology is smart: if stress (physical or emotional) is elevated, the drive to bring a new human into the world takes a back seat (aka: sex drive turns into a distant memory).

Medication/Drug side effects will commonly cause decreased sex drive, but also anorgasmia (inability to reach orgasm). Examples include, but are not limited to: alcohol, cocaine, Prozac, Lexapro (SSRIs), blood pressure medications, antihistamines, and anti-psychotics.

Autoimmune disease of the central nervous system (such as Parkinson’s disease and Multiple Sclerosis) and poor pelvic tone after vaginal delivery are other physical issues to consider.

Emotional/Psychological Obstacles:

  • Boredom with the same partner or routine.
  • Toxic relationships
  • Damaged self-esteem and/or poor body image
  • History of sexual abuse resulting in unhealthy relationship with sex
  • Religious or cultural indoctrination resulting in guilt with enjoying sex
  • Depression and anxiety

We can help

At P3, we support our female patients by building excellent foundations. Our observation is, when the system is built upon powerful foundations (Nutrition/Sleep/Stress-Connection/Movement/Detox), many of the previously-mentioned issues will resolve. That said, when we are honing in on sources of stress, and unveil trauma or toxic relationships as a primary obstacle, we lean on our excellent referral sources of family, trauma, and sex therapists.

Interventions to support women in meeting their sexual health goals are limited, especially when compared to those available to men. That said, the physical obstacles are much easier to navigate. The best supportive interventions for improving women’s sexual function include:

  • Optimizing Testosterone levels to increase libido, as well as intensify orgasm when applied to external labia/clitoris.
  • Strategically achieving balance among estradiol/estriol and progesterone, in order to support healthy vaginal tone, vaginal secretions, and improved sex drive.
  • Supporting Oxytoxin through nasal spray or sublingual troches, in order to increase the “feel good” or “bonding hormone.” This hormone is released at orgasm, or even when giving someone a hug, and can help when mild depression/anxiety are contributing.
  • The exciting option of the PT-141 peptide for both women and men. It increases libido and intensifies orgasm. The peptide lasts 48 hours and can be administered sublingually, through nasal spray, or injected subcutaneously.
  • “Scream Cream,” which is a compounded cream applied to the clitoris prior to anticipated sexual encounters. This cream combines the vasodilators aminophylline, isosorbide dinitrate, ergoloid mesylate, pentoxifylline, and L-Arginine, with the intent of intensifying orgasm (hence its name). Testosterone can also be combined with this compound, should patients prefer.

At Peak Performance & Prevention, we are always in pursuit of the awesome, not just the average. Humans need love and connection, and a healthy sex life is part of a joyful and vital life. Please let us know how we can help support your pursuit of great sex!



…better known as a

“PRP Facelift”

This procedure uses your own blood to rejuvenate your skin by adding a big boost in volume, color, and shape.

It works by using the benefits of your own concentrated growth factor and stem cells to stimulate collagen production; filling, firming, and restoring your skin.

PRP Facelift is excellent for:

  • Reducing fine lines
  • Facial volume loss after weight loss
  • Facial volume loss due to aging
  • Reducing the appearance of scars, including acne
  • Increasing collagen production
  • Firming and shaping of the skin
  • Improving skin color and texture


PRP stands for “Platelet Rich Plasma”. PRP was first used in cardiac surgery in 1987 to improve post-operative healing. The next area in medicine to adopt the therapy was dental surgery where it has been safely used for over 20 years. More recently it has been utilized in plastic surgery, cardiothoracic surgery, implant surgery and spinal fusion surgery.

PRP for skin improvement and antiaging is safe and effective. It improves skin texture and tone. It helps with leathery fine lines, removes photo damage, and increases production and synthesis of new collagen. Additionally, it accelerates wound healing and helps improve acne scarring.

How many treatments are required?

This will depend upon the health and age of you and your skin. Normally it is advised to have 2 – 3 treatments 4 to 6 weeks apart.

After that, the maintenance is one treatment every 6-12 months, depending on the health of your skin. Make sure you ask about our package discounts to save money on your series.

How long do results last?

There is on-going improvement in your skin up to 12 months after each treatment, depending on the rate you grow collagen. It is suggested that you have follow up treatments at 12 months.

“After” photos taken after 3 sessions, plus recovery time.

What to expect after the procedure:

Mild swelling and redness from the plasma will be visible at first and typically lasts only 1-3 days. Once this has subsided, you will not see much change until the platelets begin to stimulate the growth factors, which will assist in more collagen growth. This growth process is continuous for weeks after your procedure. As a result, your look continues to improve daily and compounds when you get the next treatment.

Hydration improvement is visible at 2 to 3 weeks- this means that dewy glow becomes more and more obvious. Textural improvement is gradual over the next few months- so plan your treatment accordingly if you have a major event on the horizon. Though there is little down time, your maximum results will be observed over time.

Advanced wrinkling cannot be reversed, and a minimal improvement is predictable in persons with alcohol and tobacco abuse. We try to make sure you are an excellent candidate before the treatment so that we can best meet your expectations.

What are the risks of PRP facelift?

PRP is very safe.

At minimum, expect some mild swelling, bruising and redness for 12-24 hours. Though rare, some clients experience a headache.

Modest results may include feeling faint. A bruise at the venipuncture site may be visible for 2-3 days, like a typical blood draw.

What is the required preparation?

1. 5–7 days before treatment: stop taking any supplements that can increase bruising and bleeding, namely:

  • Green Tea
  • Omegas (Fish Oils)
  • Evening Primrose Oil
  • Garlic
  • Echinacea
  • St John’s Wort
  • Vitamin E
  • Nurofen
  • Voltaren
  • Aspirin (after consulting your doctor)
  • Hydrate – drink water before and after your procedure
  • Reduce your fat intake
  • Reduce your alcohol and caffeine intake (or eliminate entirely)

2. Two days before your treatment: drink 1 gallon of water


It takes approximately 60-90 minutes. Your skin will be cleaned and prepped with a topical anesthetic. The following areas can be treated:

  • Around the eyes – Peri Orbital Rim
  • Cheeks and Mid-face
  • Thinning skin on the neck
  • Jaw line and Submalar
  • Back of hands
  • Décolletage
  • Other body areas: knees, elbows, upper arms, hands, post-baby tummy


Patients with severe skin disease, cancer, receiving chemotherapy, severe metabolic and systemic disorders, and abnormal platelet function (i.e. blood disorders). Anti-coagulation therapy and underlying sepsis HIV, some auto immune disease excludes the use of PRP.  We also do not recommend PRP treatment for those with current cystic acne, on Accutane or for pregnant women.

Consultation is required to assess whether you are a candidate.

PRP Facelift Cost for P3 Members:



Regenerate Damaged Joints

Inside your joints are cells called chondrocytes that are working hard to maintain and restore joint and cartilage health.  Unfortunately, they are always working at a deficit; because joints do not get a strong blood supply (meaning they do not get an abundance of the nutrients or oxygen that are necessary to heal).

When you have an injury, the swelling, redness, warmth, and pain are the result of the chondrocytes calling in the troops to help. That inflammatory process has a purpose and the troops include growth factors and red blood cells carrying oxygen/nutrients in, as well as lymph to carry out toxins. When you receive a steroid injection into a joint or area of injury, the steroid calms inflammation because it is toxic to chondrocytes. While this results in temporary relief from inflammation, you are killing the cells that are working hard to heal your cartilage. There is a better way. A restorative way.

Prolozone Therapy is a non-surgical procedure to reduce pain by facilitating the body’s own natural ability to heal itself. “Prolozone” is derived from the Latin word “prolix”, which means to proliferate, regenerate and rebuild. Prolozone Therapy is so named because the treatment uses ozone gas to cause the proliferation, regeneration and rebuilding of new ligament and cartilage tissue in an area where they have become weak. Healing occurs when chondrocytes have been supplied with oxygen and nutrients. These two items fuel the chondrocytes to do their work. Ozone is O3 – an unstable gas. When it is injected into the area of injury the O3 stabilizes to O2 and becomes a potent source of supply to the chondrocytes.

Prior to the O3 injection, the area of injury is supplied with nutrients: Dextrose, B6, and B12. Between these, the chondrocytes are given the necessary tools to do their work.

Ligaments are the structural “rubber bands” that hold the bones, joints and intervertebral discs together. They can become weak from injury, excessive use, or surgery; and often do not heal to their original strength and tightness. When this happens, it puts a strain on the area that the ligaments are supposed to be holding together, resulting in pain and arthritis in the bones, and joints. Ligaments also have many nerve endings which can provide an additional source of pain.

What can you expect?

The response to treatment varies from individual to individual and depends upon one’s healing ability and severity of injury. Some people need only one or two treatments, while others may need six or more. The injection process is repeated every 2-6 weeks until maximum improvement is noted. It may take more injections in those that have had severe pain for many years.

Prolozone Therapy is a safe, natural and often permanent treatment.

Most Common Problems Remedied With Prolozone Therapy:

  • Shoulder pain from rotator cuff injuries
  • Osteoarthritis
  • Arthritic joints
  • Tennis Elbow
  • Sports injuries
  • Carpal Tunnel
  • Plantar Fasciitis
  • Sprains and strains



Let’s acknowledge that we are living through an unprecedented time in our history: a 100 year pandemic.  This is a time when we need to practice love, kindness, and patience in order to come out of this stronger and more resilient.  We must approach this with a level head, and an open heart. We must focus on doing what is necessary to protect ourselves, our loved ones, and our community.  This is a time to stay home, practice good hygiene (wash hands and clean surfaces),  cook nutritious whole foods,  learn new things, laugh as much as possible, love and cherish our loved ones, and be grateful for the little things in life.

Aside from following the national and state guidelines of washing your hands, wearing a mask, and staying home while practicing social distancing, what can you do to protect yourself from this virus?

Support your Immune system

Your immune system is your bodies defense system.  When it is functioning optimally it can and should handle viruses that invade the body. In order to do this, you need to make sure you are consuming important nutrients that support your immunity.  

P3’s “Musts” for Optimal Immune Function:

  • A Whole-Food, Nutrient Dense, Diet – Nutrient deficiencies are the major cause of a poorly functioning immune system. More than 90% of Americans are deficient in at least one nutrient (at the minimum dose). We all need to focus on improving the quality of our diet.
  • Reduce and Eliminate Sugar and Refined Starches – Studies show that sugar and processed foods adversely effect your immune system for hours after ingesting them.  This is a great time to do a sugar detox.
  • Make Sure You’re Eating Clean Protein – Every cell in your body needs protein.  Make sure you’re getting it from clean sources: wild caught fish, grass finished beef, wild game, pastured poultry and eggs, collagen protein, or homemade broths.  If you’re a vegetarian or vegan, make sure to consume hemp hearts, nuts and seeds (preferably soaked and sprouted), spirulina, fermented soy (in small quantities), and organic beans and rice (combined to make whole proteins).
  • A Wide Variety of Colorful Non Starchy Veggies – Make sure you eat a rainbow of color every day.  The color in veggies and fruit is from polyphenols (strong antioxidants) that eat up free radicals in the body, and help your immune system fight off viruses.  Garlic, onions, fresh herbs (such as rosemary, oregano, thyme, and turmeric) are natural antimicrobials.  Colorful berries are another source of antioxidants, but keep fruits in moderation. Too much fruit spikes blood sugar, which weakens the immune system. 
  • Multiple Servings of Foods High in Vitamin C – These foods contain phytonutrients that protect the immune system from damage caused by too many free radicals.  Make sure you purchase organic sources – papaya, bell peppers (all colors), broccoli, Brussels sprouts, strawberries, pineapple, oranges, kiwi, cauliflower, and cantaloupe.   Aim for 1-2 servings (1/2 Cup) of fruits and 8 more servings of vegetables!
  • Multiple Servings of Foods High in Zinc – Zinc is a vital co-factor to ensure proper immune function. Make sure to eat a variety of these foods throughout the day. Grass finished beef, lamb, sesame seeds, pumpkin seeds, lentils, garbanzo beans, cashews, organic turkey, quinoa, wild caught shrimp.
  • Eat Colorful Fruits and Vegetables High in Vitamin A – Sweet potatoes, carrots, spinach, kale, mustard or collard greens, turnip or beet greens, Swiss chard, and winter squash.  A serving is 1 cup raw or ½ cup cooked.
  • Probiotic-Rich, Fermented, Foods These foods support both your immune system and your microbiome (which houses your immune system). Include sauerkraut, kimchi, natto, miso, tempeh, unsweetened yogurt, and kefir. They also keep well! Include prebiotic foods such as asparagus, artichokes, Jerusalem artichokes, plantains, dandelion greens, leeks, onions, garlic, bananas, apples, jicama, flax seeds, and seaweed.
  • Drink Your Fluids – Your body is up to 60% water.  Water is the primary building block of cells. Make sure you are drinking ½ your body weight in ounces of filtered water per day (i.e. – a 150lb person needs 75oz of water each day, and even more if exercising).  You can also drink immune boosting warm bone broths, soups made from scratch with organic vegetables and herbs.  These are rich in vitamins and minerals and count as part of your water.  Herbal teas are also a great way to get water and immune supportive herbs and spices into the body.  Try, echinacea, elderflower, turmeric, ginger, lemon, elderberry and rosehips for a few good options.  Traditional Medicinal is a trusted brand.
  • Sufficient Sleep – Getting enough quality sleep is now a no brainer. Sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! To follow the body’s natural circadian rhythm, head to bed earlier. A sleep window of 10pm to 6am is ideal for most people. Aim for 7-8 hours per night. Incorporating meditation, prayer, deep breathing and or gratitude practices throughout the day will help manage stress and quiet the mind.
  • Exercise – In spite of being on lockdown in our homes, try to take a walk outside (practicing social distancing with your mask); or – if you have a backyard – just spend time outside.  There are many excellent free exercise programs being offered online now.  You can go to our Facebook page and do some exercises with our own Tarah! There are apps with 7 minute or short Tabata workouts.  Just get your body moving!  Your immune system needs movement to flush out the lymphatic system and remove toxins.  Our bodies are meant to move!
  • Sunshine – This virus doesn’t like the sun or warmer weather.  Get out in the sun for 20 minutes a day.  Your body will create vitamin D, which is life-giving to your immune system.  Try some deep breathing and gratitude while you take note of the gift of nature.
  • Stay connected – Being in close touch with those you love and with your P3 team is essential for your mental and emotional health. Thank God for FaceTime and Zoom! Have virtual get-togethers, coffee dates, dinner parties, or anything that tickles your fancy… just stay connected.

    If you are practicing all these immune boosting lifestyle interventions and feel you need additional support, P3 suggests the following supplements (please check with your practitioner to make sure these are right for you personally):
    • The Foundations: Vitamin D3, Omega 3, B12 …EVERY DAY
    • Melatonin 10-20mg
    • Vitamin A 10,000iu daily
    • Vitamin C 5,000mg daily
    • Liposomal Glutathione 5cc twice daily.

Immune Boosting Stirfry

1 pound grass finished beef, chicken or shrimp

1 medium onion sliced

1-2 cups sliced organic  mushrooms

1 1/2 cup sliced Brussels Sprouts

1 cup chopped organic Collard greens stem removed *

1 cup chopped organic kale stem removed**

2 Tbsp extra virgin olive oil

Pre-cook your chicken, beef, or shrimp ahead of time. You can grill or bake or slow cook with some oil, garlic, salt and pepper.
2. Saute the onions, mushrooms, Brussels sprouts in olive oil on medium to medium low heat until soft and a little caramelized
3. Add in the meat- make sure you cut it into small pieces
4. Add the chopped collard greens and kale and toss till the greens are soft and the meat is heated through.
5. Toss with 1/4 – 1/2 of the peanut sauce depending on preference.
* If you are a vegetarian you can use organic sprouted tofu or leave step 1 out and put chopped nuts and hemp hearts on top.
** You can use whatever greens you like just make sure you use greens because they are so nutritious

Asian Style Spicy Peanut Sauce
1/4 cup smooth peanut butter or almond or cashew butter

1-3 Tbs water if you want a thinner consistency

2 1/2 Tbsp rice vinegar

Juice of 1 lime

2 Tbsp tamari or coconut aminos

2 cloves garlic minced or pressed through a garlic press

1 tsp grated ginger or 1/4 tsp ginger powder

1 Tbsp raw honey or Monk fruit

1 tsp toasted sesame oil- if you don’t have it omit it

2 Tbsp avocado oil or extra virgin olive oil

1 small diced jalapeno diced or use half  or 1/4 tsp red chili flakes

1/4 tsp cumin

1 tsp chili powder 

1-2 Tbsp cilantro chopped fine

Mix all ingredients in a bowl with a whisk until well blended.  If you don’t want it spicy, remove the jalapenos or the red chili flakes. Store in a mason jar in the fridge. Jar will need to be shaken well before using, once chilled.
Serve over cooked brown rice/millet ramen noodles (from Costco), over brown rice, zucchini noodles, or by itself.  Top with sesame seeds or chopped cashew for added nutrition if you like. This is a delicious and chock full of nutrition… and makes awesome leftovers. 


Written by Gwen Krieger, P3 Health Coach



In the midst of this uncertain time with the Covid-19 virus and the anxiety and fear it can stir in us, it is of utmost importance that we guard our thoughts with vigilance.   We work hard to eat healthy and remove food from our diets that cause inflammation and stress in order to provide our bodies with the right information so our biology will perform optimally and support healthy gene expression.

Did you know that your thoughts are also sending information to your body that also supports healthy gene expression?  Yes, it is true.  This is why we need to do a mental detox just like we do a nutritional detox.   By removing inflammatory foods and supplying the body with all the wonderful nutrients it needs we give the body a boost so it can remove the toxins safely and then get about the business of repairing.

Here are some tips on how to detox your mind and your emotions:

  1. Limit the time you spend reading, watching or listening to news.  Get only what is factual to keep you and your family safe and informed.  Our P3 Facebook page and our P3 website are great places to get current info needed to keep you protected from this virus.
  2. Keep a gratitude journal.  Write down 5 things your are grateful for no matter how big or small.  Gratitude is a powerful message we can send to our bodies and it helps move us from fear and anxiety to a more peaceful and hopeful state.  This will pass and we will be stronger and even more resilient if we practice gratitude.
  3. Take advantage of all the free lessons being offered on the internet.  There are free classes offered through many educational institutions.   museums , zoos, national parks, have free tours online.   There are free art classes.   Take advantage of these and learn something new while having fun and being quarantined.
  4. Take advantage of free exercise videos on YouTube-  Just search HIT Training, Yoga, Strength Training.  You can also put in the word beginner and get great beginner workouts.  To strengthen your core for those who suffer or don’t want to suffer from back pain Foundations Training is excellent.  Start here
  5. Connect with people over Zoom or What’s App where you can see them and visit.  You don’t have to be isolated thanks to technology. 
  6. Catch up on those projects you’ve been putting off because of a lack of time.  Make a list and prioritize them so you can feel good about how you’re using your time.
  7. Listen to music you love that lifts your spirits.
  8. Get outside for fresh air.  Do some deep breathing, pray and meditate.  Pray for all the people who are working in our hospitals and grocery stores, our truck drivers, and anyone else you can think of that needs our thoughts, prayers, love and encouragement.
  9. Reach out to an older person and see if there is anything they need.  Many elderly people live alone and are feeling very isolated and scared.  You can even become penpals or Zoom pals.
  10. Take this time to do meal planning. PlateJoy is a great website that makes meal planning a breeze and allows you to set your profile to accommodate any food restrictions you have and it allows you to set a time for how much time you want to spend in the kitchen.  You now have time to begin a very important and powerful discipline- the discipline of planning and prepping meals which are both key to success.  Get the family involved- when kids are involved, they tend to eat what they have a say in and what they helped prepare.
  11. Make the most of this time where the world has forced us to slow down and truly be thankful for what matter.

Your P3 team loves each one of you.  We are grateful for you and your families.  We are here for you.

Stay fierce and positive and we will get through Covid-19 stronger and with greater resiliency.



Even if you haven’t been following world news the last couple of months, you may have noticed a shortage of toilet paper this weekend while shopping. That’s all due media attention on COVID-19.

Our goal at P3 is to be a source of education and action for your health.

Here’s the scoop on COVID-19, aka the Coronavirus. The main concern is for individuals with suppressed immune systems, like the elderly and people with chronic illness. It is passed between people who are in close contact with one another (within 6 feet) and through respiratory droplets produced when an infected person coughs or sneezes. These droplets can land on people and surfaces and be inhaled into the lungs.

Symptoms of COVID-19 are similar to the flu. Within two to fourteen days after exposure people can experience fever, cough, and shortness of breath. Then the virus can move into the lungs and cause respiratory concerns that can ultimately turn into pneumonia and for high-risk individuals can result in death.

We know reading, “can result in death” may invoke anxiety and stress. That is not our intention. Again, the risk of death is for individuals that are already immune compromised.

Let’s focus on what you, your loved ones, and community can do to support our immune systems and live a life that reduces the risk of contracting COVID-19, and other viruses for that matter.  

Wash your hands with soap for a full 20-seconds.

  • Build the habit when you arrive to your destination and leave to wash your hands. Consider lotion if hands are getting dry or cracked to maintain a strong skin barrier.  

Do not use hand sanitizer.

  • We do not recommend hand sanitizer as it dries the skin and hand washing does a better job at killing microbes. Keep reading to see what we recommend below.

Limit sugar since it feeds viruses and bacteria.

  • Limit sugar intake, yes, alcohol counts as a sugar. For overall health limiting sugar is beneficial. For viruses it is critical. Sugar hinders our immune system’s ability to work at optimal capacity.

Do not touch your face.

  • Remember viruses are transmitted through particles from person-to-person. This can be from a cough/sneeze or touching common surfaces and then touching your face (mouth, nose or eyes). Keeping your hands away from your face and washing them often will reduce your risk.

Open windows.

  • If the weather is warm enough, we encourage natural ventilation. Get air circulating in your home, office, etc.


  • If you feel like you are starting to become sick, rest. Your body needs to focus on fighting off the foreign invader.

Optional: Wear a mask.

  • Masks are best used for those that are sick to help them from spreading the virus. But it can help to not touch your face while wearing one. Make sure you are wearing the mask properly, so particles are staying out of your mouth and nose.  

Increasing antioxidants and supplement support can be critical to keep you healthy during this time.

At P3 we have put together a COVID-19 supplement bundle.

  • Briotech Topical Skin Spray – Use as a hand and surface sanitizer. Spray the solution onto a cloth and wipe down common surfaces like phones, headphones, doorknobs, computer mouse, etc.
  • EHB from Integrative Therapeutics – This product packs a punch with Vitamin A, C, and Zinc along with other immune supporting properties.
  • L-Glutathione from Ortho Molecular – Is the ultimate antioxidant and support for your immune system.
  • Biocidin from Bio-Botanical – Supports the microbiome to lower infections and inflammation through a combination of botanical medicines.
  • Zinc Supreme by Designs for Health – Can give added Zinc support for immune health. Our recommendation when adding zinc to your routine is to evaluate all supplements to assess how much zinc you are taking in total.

For prevention we recommend:

  • Briotech Topical Skin Spray – Use as needed
  • L-Glutathione from Ortho Molecular – 1 capsule per day
  • EHB from Integrative Therapeutics – 3 capsules per day
  • Zinc Supreme from Designs for Health – 1 capsule per day with food
    • Goal for total Zinc is around 30-60mg for prevention

When symptoms start to occur:

Call your medical provider for further examination. Please note that the following doses should only be followed for two weeks max.

  • Briotech Topical Skin Spray – Use as needed
  • L-Glutathione from Ortho Molecular – 1 to 3 capsules per day
  • EHB from Integrative Therapeutics – 3 capsules per day, three to four times per day, with or without food
  • Biocidin from Bio-Botanical – Work up to 10 drops 3 times per day (30 drops total), take 30 minutes before meals
  • Zinc Supreme from Designs for Health – 1-2 capsules per day with food
    • Goal for total Zinc is around 60-90mg for immune support

We encourage those of you that are on biologic medication (used for treatment of ulcerative colitis, rheumatoid arthritis and other autoimmune diseases) to be aggressive in your prevention. 

For P3 members, you can come by the office (Monday-Friday 8am to 5pm) to purchase supplements or call/text the office and we will place the order on your Fullscripts account for delivery.

For more information about COVID-19 check out The Centers for Disease Control.

Tell us… What are you doing to keep your immune system in tip top shape?



Gluten is a protein found in wheat, rye, barley, and most oats that is inherently pro-inflammatory and causes damage to the intestinal lining. Gluten ingestion is associated with abdominal discomfort, IBS symptoms, brain fog, confusion, fatigue, joint pain and more.  

P3 does advanced testing for all members

Elevated hs-CRP, auto-immune markers, and other markers of systemic inflammation can often be seen when ingesting gluten containing foods. Gluten enters the digestive tract, causing an inflammatory cascade and development of leaky gut. Then the protein gets into the bloodstream where the body thinks it is a pathogen, tags it as such, then accidentally attacks our own tissues that resemble that “pathogen.”

Leaky Gut

When you eat gluten, whether via a piece of bread, the filler in your lunch meats, or one of many hidden sources, it travels through your stomach and arrives in your small intestine where it triggers the release of zonulin. Zonulin is a chemical that signals the tight junctions of the intestinal wall to open, creating intestinal permeability, also known as leaky gut.

An illustration of disrupted barrier function between intestine cells from gluten consumption.

Image from ALPCO

Think of the gut lining like a drawbridge. Small boats (micronutrients in food) that are meant to travel back and forth are able to go under the bridge without a problem. But, when gluten releases zonulin, it causes the drawbridge to go up, allowing bigger boats (large proteins like gluten) to cross over that aren’t meant to travel through. In the case of your gut, it’s microbes, toxins, proteins, and partially digested food particles that are passing under the drawbridge and escaping into the bloodstream.

With leaky gut all the toxins, microbes, and food particles, such as gluten, can now flood the bloodstream that aren’t supposed to be there. The immune system marks them as dangerous invaders and creates inflammation to get rid of them.

Inflammation is our immune system’s natural response to anything it deems dangerous, whether that is a cut, a virus, or the gluten you ate in a piece of birthday cake. It is estimated that one percent of the population has Celiac disease and one in 30 people have gluten-sensitivity. What’s more, an estimated 99 percent of people with gluten sensitivity are undiagnosed, so they are fanning the flames of their inflammation without even knowing it.

Molecular Mimicry

Beyond creating a leaky gut, gluten poses a serious risk for people with autoimmune disease because of the phenomenon called molecular mimicry. Gluten, which is a large protein, happens to be structurally similar to several tissues in the body, particularly the thyroid. In those with autoimmune thyroid disease, every time they eat gluten the immune system sends out antibodies to detect and destroy the gluten, but since the gluten and thyroid gland look so similar some of those immune cells end up attached the thyroid by mistake.

There are several food proteins, such as casein in dairy, that have a similar molecular structure to gluten. Because of this molecular mimicry, when you eat dairy your body can get confused and think you ate a bowl of pasta and trigger an immune reaction.

Big Picture

Eating gluten triggers the release of Zonulin which can cause the tight junctions in your gut to open, allowing for larger proteins/particles to get in your bloodstream. The immune system then tags these “foreign” particles as invaders. The body’s response is to protect, so the inflammatory process is enabled.

If you are interested in investigating how gluten may be impacting you, check out our Plans & Services page or give us a call!

What is the biggest challenge you have with eliminating gluten from your life?



Our goal at Peak Performance & Prevention is to empower you to live your best life. 

How do we do that? First, we do a deep dive into your biology and look at a variety of advanced labs. Second, we meet with you to discuss your strengths and vulnerabilities. Third, we work with you to restore your health through the 5 Pillars of Health. Mastering these pillars will allow you to live the life you want while achieving your wellness goals. Now that doesn’t mean mastery will be easy, but our team can help get you there overtime. 

The 5 pillars are:

  • Nutrition 
  • Sleep
  • Stress
  • Detox
  • Movement 

These pillars may not surprise you, but they are critical for vibrant health. For example, we all know that hydration is important, but are you drinking half your body weight in ounces most days? If not, as a P3 member you can collaborate with one of our Health Coaches to figure out the right plan for you. If you are meeting your hydration needs, you will notice that your urine is clear and that is a great sign for your detoxification system! 

What about detox? Are you having a bowel movement at least once per day? What is your alcohol intake like? These are all components that are important to evaluate for your health and goals. These questions along with many others is what P3 is all about. We are here to support you through advanced lab testing, genetics, in-depth reviews with your provider, and coaching based on the accountability you desire to make change. 

This is the foundation for empowered medicine. If you are curious about becoming a member and figuring out which pillars need attention, view our plans for more information.

What pillar you are most curious about for your health? Tell us below …