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Losing your memory or developing brain fog in your 30’s, 40’s, 50’s, 60’s, 70’s, or even 80’s is NOT normal. Just because it happens to so many people and is somewhat common does not mean that it is normal or healthy. It is a sign of trouble and needs to be taken seriously.

Putting a Memory Rescue Plan in Place

If you experience challenges with your memory, it is important to realize that you are on a precipice – you can ignore the fact that you are standing on the edge of that cliff, keep walking and fall off. Or you can get serious about taking better care of your brain, and turn around. If you want to rescue your memory, here are 7 steps to take:

Love and Protect Your Brain

Just as a parent shields a child from harm, it is imperative to take a proactive approach in keeping your brain safe from trouble. As simple as this idea is, most people never really think about brain security. Remember – your brain is soft, your skull is hard. It is critical that you protect your brain from concussions. You can also protect your brain by reducing your exposure to toxins – such as pesticides, molds, carbon monoxide, cleaning products, heavy metals, drugs, and alcohol.

Know and Optimize Your Important Numbers

Having important health numbers at an optimal level is critical to brain function. However, you can’t change what you don’t measure. Be aware of your:

Engage in New Learning

Research is clear that new learning and stimulating lifestyles lead to better cognitive outcomes later in life. If your job does not provide new learning opportunities, create them for yourself – take a class, start a new hobby, learn a new language, begin playing an instrument.

Get Good Sleep

Healthy sleep is absolutely essential to a brain healthy life. Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, helps wash away neurodegenerative toxins that build up during the day, and activates neuronal connections that might otherwise deteriorate due to inactivity. Practice good sleep hygiene to optimize your sleep habits.

Exercise

Exercise alone is the veritable fountain of youth. The more you exercise, the healthier your blood vessels and blood flow, which leads to overall improved brain function and better memory. Make sure to combine aerobic exercise four to five times per week with weight training two to three times per week. Research shows the stronger you are as you age, the less likely you are to develop Alzheimer’s disease.

Use a Multi-Mechanism Approach

When you get sick or age, it is never just one biological mechanism that fails; it is generally multiple mechanisms, such as blood flow, toxic buildup, nutrient depletion, and inflammation. Therefore, it is important to utilize a multiple mechanism approach to improving brain health.

Attack the Risk Factors for Alzheimer’s and Other Dementias

Dr. Daniel Amen’s newest book, Memory Rescue is available HERE. If you or a loved one could benefit from an evaluation, please contact Amen Clinics to schedule a visit, or call our Care Center today at (888) 288-9834. Anxiety and depression are real illnesses. If you or a loved one suffers with either of these potentially debilitating conditions, you are not alone. Left untreated, anxiety and depression can have serious personal and social consequences, including: Anxiety and depression are not the results of character flaws or personal weakness; rather, they are related to biological problems in the brain.

Brain Systems Involved with Anxiety and Depression

The brain is a very complex organ. Through SPECT brain imaging at the Amen Clinics, we have found that there are five major systems in the brain involved with how we feel, what we think and how we act or behave. Abnormalities in any of these five systems – including combinations – can contribute to the symptoms of anxiety and depression.
  1. The Basal Ganglia: Allows for smooth integration of emotions, thoughts, and physical movement.
  1. The Deep Limbic System: Sets the emotional tone of your mind, stores emotional memories, controls motivation and appetite.
  1. The Anterior Cingulate Gyrus: Responsible for cognitive flexibility, this is your ability to go with the flow, adapt to change, and deal successfully with new problems.
  1. The Temporal Lobes: The storage of memories and images that help us define our sense of ourselves.
  1. The Prefrontal Cortex: The “Executive Center” of the brain.

The 7 Types of Anxiety and Depression

One common misconception is that anxiety and depression are separate problems. However, research had demonstrated that anxiety and depression occur together 75 percent of the time. Another misconception is the belief that anxiety and depression are simple and straightforward disorders. Through SPECT brain imaging of tens of thousands of people, the Amen Clinic has described 7 different types of anxiety and depression and knowing which type you have is critical to getting the right help.

Treatment For all Types of Anxiety and Depression

Rule out Medical Causes

Thyroid abnormalities, anemia, sleep apnea, brain injuries, vitamin and nutritional deficiencies, and certain medications can all cause problems related to anxiety and depression. Getting a thorough physical exam is one of the first, most important, steps.

Exercise

All types benefit from exercise because exercise boosts blood flow to the brain.  Exercise also increases your “feel good” hormone, serotonin, availability in the brain. In a study comparing exercise to common antidepressant medication, the two were equally effective after twelve weeks. However, exercise was actually more effective than antidepressants after ten months.

Kill Your ANTs

People with anxiety and depression are often filled with automatic negative thoughts (ANTs). These are the views and judgments that automatically come into your mind and ruin your day. Learning how to correct these negative thought patterns has been found to be as effective as antidepressant medication without any side effects. Amen Clinics has helped tens of thousands of people with anxiety and depression from all over the world and can help you, too. To learn more or schedule a comprehensive evaluation, contact the Amen Clinics Care Center today online or call (888) 288-9834.   Depression can make everyday life feel draining.  Low energy and lack of sleep are the most common symptoms of depression we tend to see at Amen Clinics. Quite often, these feelings can stem from your depression medication – and wind up not solving your real problem, which leaves you feeling even more helpless and frustrated. Have you been on antidepressant medications or mood stabilizers, and have seen little to no improvement?

Restlessness and Depression

When people have been on antidepressants and are not getting any better, they tend to have lower energy than normal. This type of fatigue is different for people who just didn’t get enough sleep last night, or do not live healthy lifestyles. This type of energy lag has a flow. This sort of depression consists of starting your morning feeling groggy and tired. Then by mid-morning, you have a jolt of energy. Around the late afternoon, you are starting to feel extremely worn out. By night time, when you should be falling asleep, you find yourself staying up and unable to rest. Not only is this cycle toxic to your body but it isn’t helping the depression problem that’s occurring in your body.

Depression and Low Energy Explained

When symptoms occur, a great amount of stress is placed on your body. Over time your poor body begins to secrete a neurohormone called cortisol. Cortisol is the stress hormone that has been linked to depression. When your cortisol secretion level is too high, your adrenal glands cannot keep up, resulting in:

Testing Your Cortisol Hormone or Stress Levels

At Amen Clinics, we offer a salivary cortisol test* four times per day (call for locations that offer this test). Unlike most of our human hormones, cortisol levels fluctuate. They go up in the morning and then throughout the day they slowly decrease, making us want to go to sleep by bedtime. If your stress hormone levels happen to run backward, that is when you’ll feel the effects of stress, low energy, and weight gain.

Optimizing Adrenal Function From Stressors

With this salivary test, we are able to optimize your adrenal gland functions and help your brain stay clear and bright.  Balancing your stress hormones also allows you to lose weight, and keep it off. We also test you for depression and cortisol levels:

Why It’s Important to Receive a Proper Diagnosis

In Dr. Daniel G. Amen’s book, “Change Your Brain Change Your Life” he refers to how most people struggling with depression are diagnosed by a psychiatrist or other mental health professional who is searching for a “symptom cluster”. For example, if a patient says they are depressed they are most likely to get a diagnosis of depression and be prescribed antidepressant medication or psychotherapy for depression. However, these diagnostic labels don’t tell us about the underlying biology of these problems. That is why a one-size-fits-all treatment plan for depression, just isn’t realistic. Find a specialist who compassionately comprehends your needs and fears. If you or a loved one is depressed and not getting any better, you might suggest that cortisol hormones are checked, and full physical. For more expert advice, watch: Amen Clinic’s Live Chat on Facebook or contact us here. *Salivary tests are not available at all Clinic locations. Please call 888-288-9834. Why does it seem like there are never enough hours in the day? From day to night, work to family, personal goals, and endless to-do lists, we’re a nation of on-the-go people. We all want to be more productive, but that requires more focus and more energy. Below are four simple strategies that will give you the focus and energy you need all day— to get the important stuff done.

1. Get quality sleep

Quality sleep is key to a better quality of life. In fact, sleep is just as important as eating healthy and exercising. How you feel during the day is directly related to how well you slept the night before. Not feeling your best during the day and struggling to sleep are normally caused by your lifestyle choices or daily routine. Aim for 7-8 hours. Longer than 9 hours and you can feel even more tired. If you have trouble falling asleep, avoid electronic gadgets 2 hours before bed.

2. Hydrate

Dehydration is guaranteed to make you feel tired. Drink plenty of water throughout the day to help you feel more focused and energized, maintain a healthy body weight and improve mental performance. Two great tips to stay hydrated: • never leave the house without a bottle of water • avoid drinks that dehydrate you such as alcohol and soda

3. Indulge in a piece of dark chocolate

Yes, chocolate does have caffeine, but it also contains healthy flavonoids found in cocoa, which have been shown to boost cognitive skills and improve mood. In one study, seniors who ate more dark chocolate had a lower incidence of dementia. Eating one piece of sugar-free dark chocolate a day can be good for you, boost blood flow to your brain, help your mood, and decrease anxiety.

4. Exercise

Exercise has been found to be as effective as antidepressant medication. Exercise is the quickest way to increase all of your feel-good neurotransmitters, especially serotonin. We recommend doing coordination exercises like table tennis, dance or martial arts to strengthen your cerebellum. This can improve your balance, processing speed, focus, and energy. The secret to exercise is to do something you love, then it’s not work. Additionally, in The Brain Warrior’s Way Cookbook, you’ll find over 100 simple, delicious recipes that support the principles of the Brain Warrior’s Way to heal and optimize the brain. Amen Clinics has spent the last 28 years helping people improve their brain health, receive specialized treatments and remove the stigma surrounding mental health. If you or a loved one needs professional help with anxiety, depression, focus or memory, call Amen Clinics at 888-288-9834 or visit us online. In the traditional medical and psychiatric communities, stimulant medications are considered first-line treatments for attention-deficit disorder (ADD), also known as attention-deficit hyperactivity disorder (ADHD). From 2006-2016, total stimulant usage doubled, according to a study in Plos One. Many people with ADD/ADHD think medication is the only solution, however, there are many proven natural strategies that can help.   Many people with ADD think medication is the only solution, however, there are many proven natural strategies that can help.
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Many alternatives to ADD medication have been found to reduce ADD symptoms, which include short attention span, distractibility, procrastination, disorganization, problems with follow-through, and poor impulse control. This is good news for the 6 million children and 4.4% of adults who are affected by this common condition. In some cases, natural solutions can complement prescription stimulants and allow for reduced dosages. For other people, taking a natural approach is enough to keep symptoms at bay. Talk to your healthcare provider before making changes to your medications.

Here are some natural tips to start helping ADD/ADHD today:

1. Take a high-quality multivitamin and mineral supplement every day.

Research shows that people with ADD/ADHD often have nutritional deficiencies, including low levels of vitamin D, zinc, ferritin, and magnesium. Taking a supplement helps replenish levels of these important nutrients. Studies have reported that daily multivitamins/minerals help people with learning and help prevent chronic illness.

2. Take omega-3 fatty acids.

Multiple studies, including a 2020 trial in Translational Psychiatry and a 2017 study in the Journal of Lipids, show that taking omega-3 fatty acids can be beneficial for symptoms related to ADD/ADHD, such as attention, impulsivity, and hyperactivity. There are 2 active compounds in omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Research suggests that fish oil higher in the EPA form of omega-3s may be the most helpful, but it depends on your type of ADD/ADHD. Dose suggestions for adults are 2,000 to 6,000 mg of high-quality fish oil a day (1,000-2,000 mg for children.)

3. Eliminate everyday stimulants.

Avoid consuming caffeine or using nicotine products. The brain SPECT imaging work at Amen Clinics—over 160,000 functional brain scans and growing—shows that caffeine and nicotine decrease brain activity over time, sometimes, significantly. In addition, both interfere with sleep, and people with ADD/ADHD often have difficulty sleeping.

4. Exercise daily for 30-45 minutes.

The neuropsychiatrists at Amen Clinics have seen a direct relationship between the level of exercise a patient gets and the severity of their symptoms (more exercise = less severe symptoms). Physical activity boosts blood flow to the brain. In addition, when ADD patients are playing sports, such as basketball, where there is intense aerobic exercise, they tend to do better in school or at work. For kids, if you can’t find a safe exercise (no brain injuries please from football, hockey, or soccer headers), take them on long, fast walks.

5. Limit screen time.

Keep television, video games, and device time to no more than 30 minutes a day. This may be hard for kids and teens, but it can make a huge difference. In a 2019 study on preschoolers in Plos One, when screen time exceeded 2 hours a day, there were “clinically significant” increases in attentional problems and other symptoms associated with ADD/ADHD.

6. Think of food as a drug.

Most people with ADD/ADHD do best with a higher-protein, lower-simple carbohydrate diet. This isn’t true for all types of ADD. People with Type 3: Over-Focused ADD tend to respond better to a more balanced diet with more complex carbohydrates.

7. In dealing with kids, employees, and spouses with ADD – NO YELLING!

Many people with ADD have low activity in the prefrontal cortex (PFC) due to lower levels of the neurotransmitter dopamine. To feel more alert, they often find themselves seeking conflict or excitement. They can be masterful at making other people mad or angry at them. Don’t lose your temper with them, because it often makes things worse. If they get you to explode, their unconscious, low-energy PFC activates and unconsciously, they come to crave it. Never let your anger be their medication. They can get addicted to it.

8. Get screened for other issues.

Up to 60% of people with ADD/ADHD also have learning disabilities, and they are particularly common in Type 4: Temporal Lobe ADD. People with ADD/ADHD should also be screened for Irlen Syndrome, a visual processing problem that is commonly seen with the condition.

9. Never give up seeking help.

If you aren’t getting the results you want from your treatment plan, keep investigating. Other issues, such as head trauma, co-occurring conditions like depression, or hormonal imbalances may play a role in the severity of your symptoms. Brain SPECT imaging and lab testing may be helpful in determining if other issues are at work.

10. Know your (or your child’s) ADD Type.

The brain imaging work at Amen Clinics has shown that there are 7 types of ADD/ADHD. Knowing your type is critical to getting the right treatment plan. You can begin with our ADD Type Test to discover your (or your loved one’s) ADD Type and get a personalized overview on what to do about it. ADD/ADHD—as well as anxiety, depression, and other mental health conditions—can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk. Chronic lack of sleep may be much more serious than we realize, leading to an irreversible loss of brain cells. It is commonly thought that chronically sleep-deprived individuals, such as 3rd shift workers, could simply catch up on lost sleep, repaying one’s “sleep debt” without much long-term consequence. In this study, researchers determined that extended wakefulness might result in losing or injuring neurons that are crucial for thinking and alertness. Using a mouse model, the sleep researchers mimicked a typical shift worker’s sleep pattern, carefully examining the periods following normal rest, short wakefulness, and extended wakefulness. During short wakefulness periods, the mitochondria – the energy-producing powerhouse within cells – was able to adapt and protect the cells from death by producing more sirtuin type 3 (SirT3) protein. The increased SirT3 production did not occur during periods of extended wakefulness. After several days of sleep deprivation, the mice lost 25% of neurons essential for alertness and cognition.

Sleep Deprivation is Hazardous to Your Health

Healthy sleep is absolutely essential to a brain healthy life. Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, helps wash away toxins that build up during the day, and activates neuronal connections that might otherwise deteriorate due to inactivity. Skimping on sleep can affect your health in more ways than you might imagine. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration. Sleep deprivation has been associated with many health risks, including: • Type 2 diabetes • Depression • Anxiety • ADD (worsening of symptoms) • Alzheimer’s disease • Parkinson’s disease • Stroke • Psychosis • Weight gain • Poor lifestyle choices

We Can Help

We want to help you learn more about your brain and how to feel better fast. Call us today at 888-288-9834 or tell us more to schedule an appointment. Affecting more than 18 million Americans each year, depression is now the leading cause of disability in the U.S. and according to government statistics, more than half of people with depression are also plagued by insomnia. A report from a series of sleep and depression studies funded by the National Institute of Mental Health showed that addressing and curing insomnia may double one’s ability to fully recover from depression.

Relieve Insomnia, Cure Depression

The report originated from a team at Ryerson University in Toronto, where 66 patients were studied over a treatment period of 8 weeks, using talk therapy to resolve insomnia, rather than sleep medication. The results were outstanding and further confirmed the findings of a similar pilot study: • 87% of those who relieved insomnia through biweekly talk therapy sessions also resolved their depression, supported by either an antidepressant drug or placebo. • Participants who were unable to relieve their insomnia were half as likely to resolve their depression.

How Did the Participants Relieve Insomnia?

Along with talk therapy, researchers taught participants a technique called cognitive behavior therapy for insomnia (CBT-I), and according to the study’s author, Dr. Colleen Carney, the objective is to, “Curb this idea that sleeping requires effort, that it’s something you have to fix. People get in trouble when they begin to think they have to do something to get sleep.” CBT-I teaches patients to: • Establish a regular wake-up time and stick to it. • Get out of bed during waking periods. • Avoid eating, reading, watching TV or similar activities in bed. • Avoid daytime napping.

Treating Underlying Issues

Similar studies and our own experience treating patients has shown us that rumination, or replaying the same thoughts over and over in your head, plays an important role in both depression and insomnia. Rumination, insomnia, and depression are totally interconnected. We have seen that this type of rumination is extremely common in those with untreated and undertreated overfocused ADD, anxiety, and depression along with having a brain type that leans toward compulsive, or repetitive behaviors and beliefs, often times negative. Having enough repetitive negative thoughts will successfully sow the seeds of depression over the long-term.

We Can Help

The Amen Clinics Method takes the time to address depression, insomnia, and sleep disorders with the right kinds of treatment – instead of masking the symptoms with a medication alone – producing far better recovery rates. Call us today at 888-288-9834, or tell us more about your situation to learn if treatment at Amen Clinics may be right for you. 7 out of every 10 women under-going menopause have at some point experienced problems with hot flashes and sweating. For 1 in 10 women, the problems lasted five years or longer, primarily causing discomfort in social situations and insomnia. According to a study out of Women Linköping University and Linköping University Hospital in Sweden, women who learn to relax can reduce these menopausal troubles by half.

Why Do Women Get Hot Flashes?

The exact cause of hot flashes is not known, but the signs and symptoms point to factors affecting the function of your body’s thermostat — the hypothalamus. This area at the base of your brain regulates body temperature and other basic processes. The estrogen reduction you experience during menopause may disrupt hypothalamic function, leading to hot flashes.

Can Medication Help?

Medication with estrogen has proven to have a good effect. At the end of the 1990’s, Swedish doctors prescribed hormone tablets to around 40% of women with moderate to severe symptoms. But since new observations have shown that the treatment increased the risk of breast cancer and cardiovascular disease, their use has decreased drastically.

Are There Other Forms of Treatment?

The situation triggered an interest in alternative forms of treatment. For her doctoral thesis, Women’s Clinic consultant Elizabeth Nedstrand arranged a study where a group of women were randomly assigned to three different treatments alongside estrogen: acupuncture, exercise, and applied relaxation — a method based on cognitive behavior therapy. The results were so interesting that a larger randomized study around the effects of applied relaxation began in 2007. Sixty women who saw a doctor for moderate to severe symptoms occurring at least 50 times a week — but who were otherwise completely healthy — were randomly assigned to two groups: one had ten sessions of group therapy and the other received no treatment whatsoever. During the intervention period and for three months thereafter, the women kept a diary of their hot flashes. They also had to fill out a “quality of life” survey on three occasions, in addition to submitting a saliva sample for analysis of the stress hormone cortisol.

The Results

The women in the treatment group reduced the number of hot flashes per day from an average of 9.1 to 4.4; the effect remained for three months after the last therapy session. The numbers in the control group also decreased, but only from 9.7 to 7.8. The women in the therapy group also reported improved quality of life as regards memory and concentration, sleep, and anxiety. On the other hand, there were no statistically significant differences in stress hormone secretion. The study confirms that applied relaxation can help women with menopausal troubles. Our hope is that women can be offered this treatment in primary care and from private health care providers.

Feel Better Today

At Amen Clinics, we have spent decades helping people just like you improve their overall health and thus their brain health. We offer a full breadth of treatment options and services, including an integrative medicine program. Call us today at 888-288-9834 or schedule a visit. Do you find yourself putting on weight regardless of how healthy you eat and how much you exercise? Extra calories may not be the only cause of weight gain. It’s no surprise that having a diet consisting of sugar, fast food, super-sized meals, alcohol and junk food will lead to weight gain, but how does one explain weight gain when you’re doing all the right things- like watching what you eat, exercising and counting calories? There is much more to weight gain than meets the eye. You may not realize it, but there are many lifestyle factors that could be making you fat.

Five Hidden Factors that Cause Weight Gain

1. Lack of Sleep:

When your body doesn’t get the 7-9 hours of sleep it needs, you feel tired and your body can’t function as it normally does and begins storing fat. A study at Harvard University found that women who sleep only five hours per night are 32% more likely to gain weight than those who slept seven hours or more. Our bodies function best when we’re well rested. Being tired can lead to stress, which can then lead to consuming extra calories, which then causes one to gain weight.

2. Artificial Sweeteners:

Think twice about that calorie-free soda you’re about to drink. You might think you’re not gaining weight from it because it has zero calories, but beware. There’s nothing good that will come out of drinking diet or regular soda.

3. Stress:

So many of us are guilty of turning to food to help relieve stress. Food is a temporary fix, but long-term it doesn’t work. Whether it’s at work or home life, you can easily be setting yourself up for weight gain. Starchy foods like potatoes, pasta and bread tend to be favorites that temporarily help relieve stress and make you feel better but can cause inflammation, as well as extra unwanted calories.

4. Medications:

Some medications might be necessary to treat certain conditions, but with that may also come side effects that cause you to gain weight. Anti-depressants have been shown to decrease your metabolic rate and cause hormonal shifts in the body, which can lead to increased hunger. Some migraine relievers, steroids, birth control pills and hormone replacement therapies may also cause weight gain. If you’ve gained more than five pounds in one month without changing your diet and lifestyle, check your medicine cabinet.

5. Lifestyle & Environment:

The way we live our daily lives can play a huge part in weight gain. There are so many factors beyond our control that can contribute to it. For one, research has shown that adolescents who were breastfed as babies for three months or longer are less likely to be obese. Set aside some time and get some sleep, clean out your pantry, read prescription labels and know their side effects and clean up your environment. These simple and effective suggestions just might help you get to the ideal weight you want and deserve.

We Can Help

You have the power to change your brain! There are many ways to become sick, but there is a clear path to wellness and it’s more simple than you think. If you are ready to transform your life, we can help you. At Amen Clinics, we have spent decades helping people just like you improve their brain health. Call us today at 888-288-9834 or schedule a visit. So many times you hear people blame their weight on a slow metabolism. While it’s true that metabolism is linked to weight, it’s more about your food and calorie intake, as well as your physical activity that determines how much you weigh. Your metabolism is the rate at which your body burns calories to sustain life.

What is a RMR?

Your Resting Metabolic Rate (RMR) is the rate at which you burn energy or calories when resting. Calories are constantly required to perform essential body functions such as heartbeat, respiration, elimination of wastes, etc. On average around 50-75% of one’s daily energy expenditure is attributed towards this resting metabolic rate. Simply put, it converts the food we eat into energy.

What Makes Metabolism Slow Down?

Like so many think, it’s actually due to lack of muscle. You lose muscle due to the lack of physical activity. One common mistake of many is that they starve themselves instead of eating sensibly. Most people think that eating less often or skipping meals will do the trick when dieting. This actually is the worst thing you can do. Going long periods of time without eating stimulates fat storage and can make fat cells even larger. By not eating frequently, three sensible meals and two snacks a day, you’re actually slowing down your metabolism. The longer you go between meals the more your metabolism slows down again to conserve energy. People with a low or slow metabolism do not convert their food calories into energy efficiently, therefore making them gain weight due to lack of energy. A person with high or fast metabolism can burn the food calories before they are stored in your fat cells, helping them to maintain a healthy weight.

What’s the Solution?

It’s actually quite simple. Invest in yourself and have a willingness to make some changes. Below is a list of 10 easy and effective ways to boost your metabolism:

1. Don’t starve yourself.

It actually causes you to lose much more water weight and muscle than fat. Dropping below 1,000 calories a day can cause your body to go into starvation mode.

2. Eat smaller meals more frequently.

Depending on your brain type– eat a balanced meal with enough calories to sustain energy to fuel metabolism.

3. Eat breakfast.

If you don’t eat breakfast, you slow your metabolism and send the body into “hoard mode”, thinking it’s starving because you’re going too long in between meals without food.

4. Drink water!

Drink a minimum of ½ your body weight in ounces. The energy burning process of metabolism needs water to work effectively.

5. Schedule sleep.

Try to get in at least 7 hours of sleep a night and stick to a consistent sleep schedule.

6. Eat wholesome organic foods.

Eat foods that will stabilize blood sugar levels and assist in fat loss.

7. Incorporate strength training.

Two to three times a week incorporate some form of resistance training into your schedule. Muscle burns more calories than fat. The more muscle you have the more calories you burn.

8. Avoid alcohol.

It prevents fat burning and can add hundreds of calories. Can also reduce testosterone levels, which is a not good for men who want to lose fat and get lean.

9. Take your B vitamins.

If you’re feeling fatigued and lack energy, be sure to take a B complex.

10. Healthy fats.

Sources include nuts, extra virgin olive oil and Omega 3’s. Omega 3 supplements reduce your insulin levels throughout the day. When insulin levels are high you can’t burn fat. Fish oil directly increases the oxidation of fat within fat cells.

We Can Help

At Amen Clinics, we understand the pain and frustration trying to lose weight can cause. We approach each individual with a sense of compassion and respect. Our experienced clinical staff will take a full history of each patient using The Amen Clinics Method before beginning treatment with SPECT imaging or making other recommendations. Connect with us today by calling 888-288-9834 to learn more – we are waiting to help you, or schedule a visit today.