When we are obese there is a constant exchange of fat for muscle. However, this is greatly accelerated when we are dieting. One reason is that we tend to have a markedly reduced caloric intake compared to when we are not dieting. Most overweight people, especially the obese, have chronic high levels of insulin that will begin to drop as soon as they start dieting. This is a two-edged sword, as low insulin levels decrease inflammation, which allows us to utilize body fat for energy. However, insulin is required to bring protein into the cells to maintain muscle mass. The overweight or obese person has cells that are insensitive to insulin due to their chronic high levels. That is, their body is so used to the overly high levels, it cannot recognize these new lower levels, thus it is unable to trigger the amino acid uptake needed to maintain muscle mass (insulin is needed to take up both sugar and amino acids into the muscle).

This is why it is critical to take a powerful anti-inflammatory approach to dieting. Remember, it is the inflammatory chemicals, such as NfkB, that block the effects of insulin—whether it is to metabolize blood sugar or to nourish muscles with amino acids. Over exercising can further put us into a catabolic state (in which complex molecules are broken down into simpler ones) because of the higher requirement of nutrients needed for active muscles.
We have long known that having extra weight also increased our risk of type 2 diabetes. Researchers have been searching for the common factor between low-grade inflammation, weight gain, and type 2 diabetes. They know that people with extra body fat have higher levels of inflammatory markers such as C-reactive protein and some of the interleukins. Now they began to turn their attention to the role of transcription factors in obesity. They found that the transcription factor NfkB is activated in obese individuals.

However, it gets even worse. Elevated NfkB is also directly responsible for a condition known as “insulin resistance.” When we are insulin resistant, our insulin mechanism does not work well—we do not use insulin properly. This results in elevated levels of both insulin and blood sugar, raising the risk of developing type 2 diabetes. Is your diet contributing to muscle loss?

Our sense of smell is a highly important function of both the body and emotions. In fact, relating the association of different smells with an emotional reaction is not fiction—it is an actuality. This is because our olfactory receptors are directly connected to the limbic system, the most ancient and primitive part of the brain, considered to be the seat of emotion. The limbic system is a kind of mini brain that largely controls emotions and behavior and influences our feelings, from happiness to misery and love to hate. It is also crucial for learning and memory. The human limbic system shows little difference from that of primitive mammals; it is also where inherent responses required for survival as a species are thought to originate.

Scientists have discovered that there are two sets of receptor cells in the nose; the main set detects general odors. The other set is seen almost as a separate structure and is known as the vomeronasal organ, or the VNO. Although it was first discovered nearly three centuries ago, its function was not known until much more recently. In fact, it was considered a vestigal organ in humans; that is, it might have been important at one point in humankind’s evolution but is no longer functional. However, in the mid-1970’s it was learned that this theory was incorrect and the VNO was recognized as a sensory organ that produced pheromones in mammals, including humans. What scent evokes a pleasant memory for you?

Cortisol is the one hormone that actually increases as we get older.  We are all familiar with cortisol, because a derivative called cortisone is used in topical and systemic medications and has been part of the pharmacological arsenal for years.  Cortisol is essential; it enables our internal systems to maintain stability and stay in balance during acute forms of stress, such as fear, physical trauma, and extreme physical exertion.  When it is needed during periods of stress, cortisol is produced by the body in the quantities necessary to combat stress.  However, a problem arises when cortisol is present for long periods of time and in excess quantities.  When we measure the cortisol levels of a young person under stress, they rise rapidly, but within a few hours as the stress is relieved, they decline to normal.  However, when we measure cortisol levels in older people, the levels rise rapidly during the stress but tend not to return to normal for days.  Since cortisol levels continue to increase with age, a sixty-five year old has far higher levels of cortisol circulating throughout their system than does a twenty-five year old.

Large amounts of cortisol are toxic when they circulate in our system for prolonged periods of time.  Our brain cells, or neurons, are extremely sensitive to the effects of cortisol.  When cortisol is circulating at a high level, it causes the brain cells to die.  That is why brain shrinkage is associated with senility in old age.

Excessive amounts of cortisol can destroy the immune system, shrink the brain and other vital organs, decrease muscle mass, and cause thinning of the skin which results in prominent blood vessels.  In the anti-aging field, cortisol is known as the death hormone because it is associated with old age and disease.  So, how can you keep your cortisol under control?

• Get good adequate sleep-six to eight hours of uninterrupted sleep every night.
• Minimize stress-whenever possible, avoid stress-inducing situations.
• Cut out coffee!  Coffee contains a number of organic acids that affect blood sugar and cortisol levels.  This is not due to the caffeine.  For example, you can drink a cup of decaffeinated coffee at 8am and your cortisol levels will still be measurable at 10pm-the same as if you had drunk regular coffee.

How did your skin change?
My skin has changed dramatically! I have rosacea and have struggled with it for many years. It is a very frustrating skin condition and between my water consumption and the changes in my diet and the exclusive use of Dr. Perricone’s products I feel like my skin has been reborn! I no longer suffer from the redness, breakouts or constant irritation and everyday is a great skin day for me! I look refreshed in the morning and my skin tone is actually lighter due to the reduction in the redness. I have my “peaches and cream” complexion again that I had in my teens and twenties, and for that I am eternally grateful!

What’s the impact on your daily life?
One word: ENERGY! I have a hypothyroid and I have had days in the past where I felt very tired and sluggish. Since I began the Start Fresh! program I feel incredible. It is like someone turned the switch on and it has not been off since. I work at a very busy medical office and in the past I would get tired and irritated easily which is not terribly productive or acceptable. Now, I feel good all day, I feel sharp and ready to take on whatever my day brings me. I have a family and between working fulltime and being attentive to my family’s needs I feel like I can do it all. I don’t feel drained or exhausted when I get home and I have the energy that I need to balance both, which many of us women do on a daily basis. My mind is clear and I feel a great sense of pride that I made this commitment to myself and that I have kept with it. I deserve it!

Is the 28-day meal plan something you can sustain?
Absolutely! I can not even fathom eating like I used to. My sugar and carb cravings are gone and I look forward to a lifetime of eating well.

What are your tips to success?
Commitment to yourself. Each one of us deserves the very best of what life has to offer! Once you get into that frame of mind, everything else falls into place and becomes a very, very good habit. You have to truly change!

Inflammation, which is the response of the body’s immune system to infection or irritation, exists in a very wide spectrum.  At the extreme end it causes visible redness and swelling, such as in sunburn or an injured finger.  On the low end of the spectrum, the inflammation is invisible; we can’t see it and we can’t feel it.  But it does exist, and it causes a host of health-related problems.  The bright red and painful sunburn that exists at the extreme high end is usually present for only a short period of time. Physicians refer to this type of inflammation as “acute inflammation.” The invisible inflammation that exists at the low end of the spectrum is usually present for longer periods of time and is termed “chronic inflammation.”

The question you may be asking is, “If it is invisible, and we can’t feel it, then how do we know that this low-grade inflammation exists?”  The answer is simple: some of this inflammation can be detected under a microscope.  However, low-grade inflammation can also be invisible even with a microscope because it exists on a molecular level, but it can be detected through chemical tests using special instruments.

Research indicated that the effects of this chronic, low-grade, invisible inflammation is at the basis of aging and age-related diseases such as cardiovascular disease, diabetes, certain forms of cancer, Parkinson’s, Alzheimer’s, and autoimmune diseases-and even wrinkled, sagging skin.

However, it doesn’t stop there.  I am now categorically stating that this same chronic, low-grade, invisible inflammation is at the very basis of excess body fat, out-of-control appetites, food cravings, food addictions, diabetes, and the inability to lose excess body weight.

If that is the case, you may be thinking, “Why don’t I just go ahead and take an ibuprofen tablet and get thin?” Unfortunately, it is not that simple-especially when you consider this inflammation is not just a one-time event reacting to a one-time cause.  Our bodies are under a constant barrage, a continual assault of physical insults resulting in this inflammation-beginning with that bag of potato chips and ending with the creation of a veritable factory in our body whose one job is to grow more fat cells and produce more inflammatory chemicals.

The answer lies in learning to recognize and avoid the factors that are creating the inflammation in the first place, and then, through natural means, reducing the existing inflammation to successfully lose the excess body fat.  By embracing the anti-inflammatory diet and lifestyle, you will not only lose the weight, you will dramatically alter your quality of life-and increase your life expectancy.

The effect of this low-grade, invisible inflammation (also referred to as “subclinical” inflammation) has been at the cutting edge of medical science for the last decade, and it has been the focal point of my own research for the past two decades.  After years of either being ignored or relegated to a “by-product” of the disease process, cellular inflammation is finally coming to the attention of the mainstream media.  What are your questions relating to inflammation?

How did your skin change?
I have always had more reddish lines and bumps on my face which I cover with makeup. Over the course of the last two months, since being on the Perricone diet, the redness reduced significantly and there is a reduction in the depth of the wrinkles around my eyes.

What’s the impact on your daily life?
I have so much more energy since taking the Start Fresh! 28-day challenge! I am excited about eating the “right” food combinations and watching my body respond in such a positive and dramatic way. Every morning I can’t wait to look in the mirror to see how my body has changed from the work I did the day and weeks before.

Two years ago I started gaining weight although I had not changed my diet or exercise routine. The weight was increasing quickly and I could not figure out why. I visited doctors and was told I had a hypothyroid and put on prescription drugs. They did not work. I went back to the doctor and was told that I had elevated cortisol levels due to stress and that I should work on stress reduction. As a single mother who recently lost her job stress was an unavoidable obstacle. Since starting the Start Fresh! 28-day challenge and watching my weight loss, I am happy to share my experience and possibly help others. I am happy to have overcome this two year long obstacle and happily share this transformation which has reduced my stress.

Is the 28-day meal plan something you can sustain?
This is my new way of life and I have continued eating the Perricone way and exercising since the challenge ended. I am never hungry, my body feels nourished and I am full of energy! Also, it makes it a lot easier to go to the gym when you have energy and it promotes the relationship between the Perricone diet and continuing to exercise.

What are your tips to success?
I have found that by taking a little extra time in the morning to plan what I am going to eat throughout the day has helped me stay on track. It has helped me to eat foods that promote weight loss and give me energy. In addition, I was invited to take the challenge by my friend. We have supported each other by making food for each other, sharing recipes and reporting our exercise. This has really helped our accountability!

The health benefits of yoga can be grouped into three categories-physiological benefits, psychological benefits, biochemical effects-and is based on the regular practice of traditional asana, pranayama, and meditation.
Physiological Benefits:

• Pulse rate, respiratory rate and blood pressure decreases
• Cardiovascular efficiency increases
• Posture improves
• Weight normalizes
• Sleep improves

Psychological Benefits:

• Mood improves and subjective well-being increases
• Self-acceptance and self-actualization increase
• Anxiety and depression decrease
• Hostility decreases

Biochemical Effects:

• Glucose and Sodium decreases
• Total cholesterol decreases
• Vitamin C increases
• Total serum protein increases

Yoga is a superior form of meditation.  A twenty-minute yoga session will leave you completely relaxed, physically invigorated and enjoying a strong sense of well being.  It is the perfect exercise for people who lead busy, stress-filled lives who want to look and feel their best!  Now that you know some of the benefits, are you going to add yoga into your weekly routine?

What was your biggest body success resulting from the 28-day challenge?
I am happy to say that I have lost nearly 28 pounds!   The weight loss has been very noticeable.  I look much better and fit into clothes from years ago.   My muscles are stronger and more defined, my posture is better and my endurance has greatly increased.

How did your skin change?
Using the Perricone MD Skin Clear line including the supplements, cleanser, toner and hydrator helped my acne to begin clearing within the first two days of the challenge.  Since then, I have not had any breakouts!  My skin is also tighter, supple and moisturized.

What’s the impact on your daily life?
Getting out of bed in the mornings used to be difficult no matter how much I slept; I was also tired throughout the day.  Now I get out of bed easily and have tons of energy!  On top of that, my mood is much better than before.  My short term memory has been declining in the last few years but now I have a clear head and don’t forget the little things as often.  Because of the weight loss and clear skin I now have my confidence back!

Is the 28-day meal plan something you can sustain?
I will absolutely continue this new lifestyle.  It has been easy for me to stick with the meal plan because the food is delicious and I never felt deprived.  Now, I don’t miss junk food at all.

What are your tips to success?
I eat out at restaurants a couple of times each week and thought this was going to be a problem with the meal plan.  I have found that there are always healthy options.  Now I order fish and a spinach salad with a side of olive oil and lemon wedge to use as the dressing.  I never used to eat breakfast because I thought I didn’t get hungry until noon but I have found that it makes a big difference to start the day by fueling my body!   Immediately after getting up I take my Skin Clear supplements with a full glass of water.  Then I make a quick breakfast and enjoy it with a cup of delicious Green tea.  Being a die hard coffee addict from Seattle, I was shocked to discover that I didn’t need my java anymore!  Green tea tastes great and gives me enough caffeine to get through the morning.

I have been telling my friends and family members about my success with Dr. Perricone’s Start Fresh! 28-day meal plan!  I’m going on vacation in June and I will most definitely be bikini ready thanks to Dr. Perricone’s challenge!