Exosome therapy is one of the latest treatments in regenerative medicine. Regarded as the purest form of stem cell therapy, exosomes unlock the healing potential within your own cells; reducing chronic inflammation and supporting regeneration.
Exosomes are the healing nanoparticles released by stem cells that can tackle age-related diseases – in other words they are the ‘secret sauce’ of stem cells.
Exosomes contain important signaling proteins, growth factors, genetic information and messenger RNA. With these abilities, exosomes regulate many vital processes in the body such as blood vessel growth, appropriate inflammatory responses, immune system function, and cellular proliferation and differentiation.
At P3, we use IV, injectable and transdermal exosomes to help reduce pain and inflammation, regenerate injured or aging skin, regrow hair, improve joint pain, heal ligaments and tendons, and optimize sexual performance, neural health and symptoms related to autoimmune disease.
Injectable exosome therapies are targeted at joint, ligament and tendon regeneration while transdermal therapies are reserved for skin, hair restoration, and sexual performance. Patients that use IV exosome therapy may experience better sleep, improved and lasting energy, increased mental clarity, less pain throughout the body, better mobility and movement, fewer migraines or severe headaches, improved immune function and more.
Treatment is as unique as every individual who comes through our doors. For some, just one treatment is sufficient. Others may need multiple doses or a mixture of different treatments to get the results they desire. Occasional booster therapy may also be warranted.
Treated areas of concern can improve in as little as 14 days, and exosomes may be found circulating for up to 6-9 months after the last treatment.
Our exosome source uses products that are manufactured at FDA certified labs that use clean room technology and highly trained scientists and engineers. Furthermore, although exosomes are a cellular product, all tissue donors go through stringent screening and testing, following FDA guidelines. In addition, all batches are third-party tested to ensure safety, efficacy, and consistency.
Skin/Hair Restoration & Scar Tissue Remodeling
There are many innovative treatments in the market, but none restore tissue at a cellular level like MSC Exosomes. Used in combination with microneedling to stimulate the healing process, our exosome products contain over 300 growth factors, a full spectrum of peptides, and 30 forms of collagen that assist in long-term results such as tighter, younger-looking skin or hair growth.
Joints, Ligaments & Tendons
When exosome gel therapy is delivered directly into an affected joint, it starts signaling cells to return to healthy function. It sends proteins into the walls of the cells telling them how to regulate themselves. There are two stages to the body’s response. In the first stage, which happens almost immediately, the inflammatory response is turned off. In the second stage, MSCs use cell signaling to improve regulation, leading to long-term relief.
O- Shot – For women, exosomes are injected into the pelvic floor and around the sexual organs. This may help enhance sensitivity, orgasms, as well as rejuvenate pelvic floor muscle and mitigate symptoms of incontinence.
P-Shot – The Exosome P-Shot is a powerful treatment for male sexual performance. This injectable procedure uses the power of stem-cell exosomes to enhance penile tissue – including blood vessels. Improved blood flow and circulation leads to firmer and more spontaneous erections.
Research has shown that MSC Exosomes can penetrate the blood-brain barrier and stimulate neuronal differentiation, growth, and suppress inflammatory processes within brain tissue. These extracellular vesicles provide a basic mode of cell-to-cell communication by delivering proteins, lipids and RNA to target cells. MSC Exosomes are found to improve neurodegenerative diseases.
Generalized Pain & Inflammation
Exosome microvesicles are naturally found to be associated with physiological and pathological processes, and involved in many chronic pain diseases (i.e. inflammatory and neuropathic pain). Thanks to their key role in intracellular communication exosomes are considered to be promising in relieving pain without the need to resort to surgery or harsh drugs with unwanted side effects.
Autoimmune diseases are caused by self-immune responses to antigens, which damage body tissue and severely affect the patient’s quality of life. A wide range of studies as well as a limited number of human clinical trials have not only shown promising safety and efficacy profiles but have also revealed changes in T-REG frequency and function.
Why the holiday season is a great time to refocus and reset for the new year.
As we move toward a brand new year, taking time to set specific intentions about how we want to approach the holidays (and the challenges they can present) is an important part of creating a lifestyle that reflects what we truly want for ourselves and our loved ones.
We live in a fast paced society and the holidays often sneak up; causing many of us to arrive at this time of year already feeling behind. We end up going through the motions of shopping, eating, staying up late, and drinking less water (and more alcohol and caffeine). We hold on for dear life and find ourselves feeling exhausted, overwhelmed and heavier than what we intended to be at the end of all the festivities.
It doesn’t have to be this way. With a little time spent asking the right questions, we can create a plan that brings structure and safety. We can plan to enjoy this time of year without letting things get out of control.
The holiday season often carries a lot of emotion. For some, holidays conjure fond memories of favorite foods and traditions spent with family and friends; bringing a sense of nostalgia and joy. For others, the holidays bring up stressful memories or cause sadness. Setting intentions is a tool to help you stay in control.
We encourage P3 clients to use the 5 Pillars of Health as a framework to set intentions.
As a coach I teach people that we find lasting change by feeling good… not by beating ourselves up. Creating some positive and healthy structure around the Pillars is an act of self-love that will allow you to enjoy the holidays. Structure will also give you a greater capacity to love others genuinely during a very hectic time of year. Remember: we aren’t expecting ourselves to navigate the holidays perfectly, but rather in a way that gives room for some splurges and doesn’t leave us exhausted, sick, or carrying added weight and inflammation. Perfection can cause paralysis.
Pick from the list below intentionally, and strive to practice consistently:
This is a pillar that can really take a hit as we try to cram in extra activities. Again, try to set boundaries on how many nights you will stay out late. Try to organize a list of activities, parties, shopping for presents, etc. and then schedule time to do them, leaving time for you to get to bed at a reasonable hour.
Try to maintain healthy sleep hygiene:
1. Keep your bedroom cool and dark.
2. Don’t watch TV or spend time on electronics in your bedroom.
3. Charge your phone in a different room from your bedroom.
4. A hot shower or Epsom salt soak in the evening helps you relax after a stressful day and promotes a deeper sleep.
5. Practice deep breathing, such as the 4/7/8 method as you lay down.
6. Practice gratitude before sleep. Say 3 to 5 things that you are thankful for.
7. Gentle stretching can release physical tension from the day’s activities.
Many times exercise gets put on the back burner when the holidays and cold weather arrive. Scaling back on the expectation of what you think you should be doing, and giving yourself permission to do less while still moving your body regularly, is a great way to avoid losing momentum. Movement supports stress response, regular bowel movements and a fired-up metabolism.
Whether you enjoy this time of year or dread it, we can all agree that the holidays bring added stress. However, we have the ability to teach our body how to interpret stress. We can teach the body to send the stress message to the parasympathetic side of the central nervous system, where it is managed like data and allows the body to continue resting, digesting and repairing. If we don’t manage stress well, the body will interpret it as an emergency and tell the body to go into “fight, flight, or freeze” which triggers the inflammatory process.
Our bodies need to be supported so that they can effectively release toxins.
It’s okay to pick only one thing from this list, or more, depending on where you’re at. The idea is to take a step toward bringing more mindfulness to your life during this time of year. The more you practice, the better you will become at setting intentions.
There is power in numbers! Don’t be afraid to reach out and grab a partner to work on this with you. So many people want to have a different experience during the holidays. Take a chance and create an opportunity for others to join you in creating change.
I hope these ideas will be helpful to you and allow you to experience the holidays with more peace and control this year.
Wishing you and your families a Happy Holiday Season as we set intentions to navigate the days ahead with mindfulness and grace.
by Gwen Krieger, P3 Health Coach
Have you tried IV therapy before?
If not, you might not realize how quick and easy it is to receive micronutrients intravenously. In a little less than one hour (like during your lab review!), we can infuse micronutrients that can help boost your immune system, assist with detoxification, give you some energy, and/or bring about a sharper state of mind.
How does it work?
IV therapy provides a high dose of vitamins, minerals, and anti-oxidants directly into the blood stream, while absorbing 100% of the nutrients.
Who can benefit?
Allergic rhinitis, asthma, immune disorders, chronic fatigue syndrome are some medical conditions improved with IV therapy; as well as conditions like flu, Crohn’s, IBS or ulcerative colitis… even jet lag or a hangover.
Everyone can benefit from a boost to their immune system. Factors like stress or lack of sleep can weaken the immune system, and with COVID-19 still being a public health concern, ensuring that your body’s immune system is at its peak is worthwhile. There are numerous ways to help enhance your immune system, but intravenous (IV) therapy is a leading option. IV therapy delivers nutrients directly into the vascular system. Taking medication by mouth means that the treatment must first to be broken down in the digestive system, which can result in a long delay for the drug to exhibit its effect on the body. Additionally, compromised gut function can limit how well oral supplements are digested and utilized at all. IV therapy is a fast and efficient approach to help the nutrients reach your cells quickly.
IV Therapies Offered:”Detox”: $125 Single / $100 Group / $150 Non-Members
The buildup of toxins and free radicals in the body can leave you feeling sluggish, accelerate the aging process (free radicals are directly linked with cell aging), and open the door to far more dire health consequences. The Detox – IV Glutathione Therapy puts glutathione to work ridding your body of these toxins.
Glutathione is a protein that is made in the liver and is present in almost every cell in the body. Glutathione is also known as the “master antioxidant” due to its main role in protecting the body from “oxidative stress.” Glutathione can help regenerate other antioxidants (vitamins C and E) to help the immune system too. Also, glutathione assists in the detoxification of harmful substances from the body. Glutathione deficiency is associated with aging, age-related macular degeneration, lung and gastrointestinal diseases, preeclampsia, Parkinson’s Disease and other neurodegenerative diseases.
“Immune & Energy”: $125 Single / $100 Group / $150 Non-Members
The Immune & Energy Boost IV is a powerful combination of vitamins to support your immune system and help prevent illness.
The Immune Energy Boost is a blend of ascorbic acid (Vitamin C), riboflavin (B2), niacinamide (B3), Panthenol (B5), Methylcobalmin (B12) & Thiamine (B1).The various B vitamins in the Innovation Vitamin Blend act as coenzymes or precursors for amino acid formation, as well as activating key metabolic pathways involved in supporting optimal metabolism and energy levels. Additionally, vitamin C, in the form of ascorbic acid, provides strong antioxidant support. This makes the Immune & Energy Boost suited to support a wide array of conditions requiring well-rounded vitamin support, especially in scenarios of poor diet or leaky gut.
“Vitamin C” – $125 Single / $100 Group / $150 Non-Members
Under stress? Blasting a mega dose of vitamin C gives your immune system the boost you need to feel your best and avoid the latest bug going around!
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Unlike most mammals and other animals, humans do not have the ability to make their own vitamin C. Therefore, we must obtain vitamin C through our diet. Vitamin C is required for the synthesis of collagen, an important structural component of blood vessels, tendons, ligaments, and bone. Vitamin C also plays an important role in the synthesis of Neurotransmitters, which are critical for brain function. In addition, vitamin C is involved in the process of transporting fat into cellular organelles called mitochondria, where the fat is converted to energy. Vitamin C is also a highly effective antioxidant and in small amounts can effectively protect important cells from free radical damage.
“Iron” – $250*
Feeling fatigued and sluggish and have signs of anemia on your lab? Do you struggle to tolerate oral iron supplements? An iron infusion may be right for you. Reach out to your provider and inquire, as iron therapy is available by prescription only.
Iron is one of the components of hemoglobin, the substance in red blood cells that helps blood carry oxygen throughout the body.
If you do not have enough iron, your body cannot make hemoglobin, and you may develop anemia. This is known as iron-deficiency anemia – the most common type.
What are the symptoms of anemia?
*No group discount available for Iron IV, but can book as part of a group visit.
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.
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.
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.
Beside pharmaceutical drugs that your provider can prescribe, therapies that have been found to reduce hormonal stimulation of prostatic cell growth include:
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:
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.
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).
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.
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:
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!
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 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.
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.
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.
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.
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.
1. 5–7 days before treatment: stop taking any supplements that can increase bruising and bleeding, namely:
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:
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.
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.
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:
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?
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.
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
1. 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.
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.
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.
Do not use hand sanitizer.
Limit sugar since it feeds viruses and bacteria.
Do not touch your face.
Optional: Wear a mask.
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.
For prevention we recommend:
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.
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.
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.
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.”
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.
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.
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.
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!
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