Stress is a proven precipitator of acne. Yes, men also suffer from stress, but because of their hormonal differences, adult women are much more adversely affected. Recent statistics from the American Dermatology Association report that the median age for patients suffering from acne has been gradually increasing. Earlier it used to be 20.5 years, whereas now it is approximately 26.5 years or age. More than 17 million adults are diagnosed with acne in the US, of which 50 % are adult women and 25% are adult men.

It is a sad but true fact that acne often rears its ugly head at the most inopportune times possible. Acne has an uncanny knack for flaring up just in time for that big date, job interview, wedding day or other special event in our lives. This happens with alarming frequency – far too often in fact to chalk it up to “bad luck” or coincidence. There is a physiological reason for these untimely flare-ups and its name is stress.

Of all of the physical conditions we experience, stress is the most deadly. Many circumstances create stress in our daily lives. Arguing with family, friends or colleagues, not getting enough sleep, worrying, working too hard or even playing too hard can all create stress. Weekend warriors, who try to make up for a week of inactivity by spending hours engaged in strenuous physical sports, raise their stress levels to an unhealthy degree. Any activity that is practiced without moderation can lead to a stress response. This is extremely important to remember if you hope to gain control of your acne flare-ups.

For those of you familiar with my work in the anti-aging field, you know that elevated levels of the hormone, cortisol (also referred to as the ‘death’ hormone) are very destructive to the body. Elevated cortisol levels cause an increase in blood sugar. This in turn causes an instant response from our cells as they enter an extreme pro-inflammatory mode. Because acne is a systemic, inflammatory disease, any increase in inflammation will result in an increase in the length and severity of the outbreak.

Mars vs. Venus, Androgens and Acne
When our blood sugar and insulin levels rise, whether from a poor diet or from stress, we experience a serious increase in inflammatory chemicals at a cellular level. This causes inflammatory diseases such as acne to worsen dramatically. Cortisol and other adrenal steroids can act as androgens and stimulate the sebaceous (oil) glands resulting in a flare-up of acne. Although men are affected by stress and pro-inflammatory cortisol response, women suffer from both the pro-inflammatory cortisol-sugar-insulin connection, as well as the effect of the male-type hormones. Men are not affected from high levels of androgens in the same way that women are. Women are most susceptible to adrenal hormone stimulation because most of the women’s androgens are synthesized in the adrenal glands. The stimulation of the oil glands results in changes such as the clogging of the pores and increased secretion of pro-inflammatory fatty acids. These pro-inflammatory fatty acids release the chemical messengers known as cytokines, and so the inflammatory fire is fed. Men with high levels of androgen circulating do not suffer from the androgen affect like women.

The Top Ten

But the news is not all bad. We can learn how to lower cortisol levels and stop acne before it starts. Follow these simple rules and you will enjoy lowered stress levels, increased energy, elevated moods and sense of well-being and clear, radiant skin.

1. Follow the anti-inflammatory diet,
2. Make sure that you get enough sleep
3. Try to minimize stress in your life
4. Don’t drink coffee. Coffee contains many organic acids which affect our blood sugar and cortisol levels. It is not specifically because of the caffeine because you can drink a cup of decaffeinated coffee at 8 AM and your cortisol levels will still be measurable at 10 PM –the same effects as a cup of regular coffee.
5. Set aside time for meditation, prayer or a walk in Nature. It is a well- established fact that people who do this have significantly lower cortisol levels. Long term benefits include keeping our skin clear, maintaining a healthy immune system and preventing age-related diseases, such as diabetes, cancer or cardiovascular disease
6. Consider learning some simple Yoga exercises. Substitute green tea for coffee.
7. Make sure that there are plenty of essential fatty acids in your diet because essential fatty acids can decrease cortisol levels.
8. Take nutritional supplements including alpha lipoic acid, zinc, DMAE, pantothenic acid.
9. Add essential fatty acids such as borage and evening primrose oil which are rich in linoleic acid. Acne sufferers have a low concentration of linoleic acid in their sebum and the levels decrease as the acne increases.
10. Adopt a loving, non-judgmental pet

I have often wondered how so many of Hollywood’s most stunning faces manage to have such clear complexions, given the high level of stress in the entertainment industry. The answer may be that a great many of them are huge pet lovers. Think Oprah, Jessica Alba, Heidi Klum, Rachael Ray, Paula Abdul, Jessica Biel, Julia Roberts, Demi Moore, Elizabeth Taylor, just to name a few. Perhaps this is the ideal ‘prescription,’ for beautiful, luminous, acne-free skin.

As an active researcher, I welcome your comments and suggestions.

View PerriconeMD acne products here

Follow the 28 day acne-free diet program, take the appropriate nutritional supplements and use recommended topicals.  Avoid coffee, excess alcohol and tobacco, as well as sugary and starchy foods.  Exercise in moderation, practice stress-relieving and relaxation-inducing techniques and give yourself the gift of a good night’s sleep.

Important Tips

PROTEIN FIRST

Always remember to eat the protein first at every meal.  It may seem odd to eat your fish before your soup, but doing so will ensure that you will avoid a glycemic response from your meal.

SALMON
Salmon is a major component of the both the Three – Day and the Twenty-Eight plan.  The reason is simple.  Salmon is very high in protein and also essential fatty acids.  Salmon also contains DMAE, which increases skin health, tone and radiance.

ESSENTIAL FATTY ACIDS

Omega 3 Essential Fatty Acids are very important in treating and preventing acne.  In addition to eating plenty of cold water fish such as salmon, sardines, anchovies, etc add flax seed to you diet as another high quality source of the omega 3s.  Flaxseed can be purchased in any natural food store and should be stored in the freezer.  Buy a small food grinder such as those used for grinding coffee beans, nuts, etc.  Grind up a cup at a time and keep stored in the freezer.  You can then sprinkle 1 or 2 tablespoons on oatmeal, yogurt, berries, etc.  They have a delicious, nutty taste.

•    Please refer to the recommend food lists—the “good” foods can all be used interchangeably with any foods found here in the 28 day program. The complete food list can be found in The Acne Prescription book.
•    I have included many recipes in the menus listed below by award-winning Executive Chef Bernard Guillas—however feel free to mix and match—what is listed below is a guideline.  Use Chef Bernard’s recipes at will—all are wonderful and great for the skin.  Most of the recipes from Chef Bernard serve six.  When I suggest 4 – 6 oz of  chicken or fish that is a one person serving
•    Eat plenty of vegetables such as garlic and onions, broccoli and dark greens.  Fresh herbs such as oregano are also anti-oxidant rich
•    Make sure to include foods such as yogurt for the probiotics which are very beneficial for treating acne.
•    I have included something new and exciting in this program –PomWonderful™ pomegranate juice and PomWonderful™ pomegranate extract.  This slightly tart delicious fruit juice is very high in antioxidants.  A special treat can be had by adding one tablespoon of the concentrate to your yogurt.
•    Although we have included a number of delightful gourmet recipes, please also remember that 4-6 oz of baked, grilled or broiled fish or chicken breast lightly brushed with olive oil makes a simple and delicious lunch or dinner.  Add a tossed dark green leafy salad dressed with olive oil and lemon juice, a vegetable from the list of good carbohydrates and you have a healthy meal with a minimum of time and effort.  Buy your eggs at the natural food store or the health food department of your supermarket because there are eggs that are very high in the omega 3 essential fatty acids now available.
•    When baking or grilling fish or poultry, lightly brush first with olive oil
•    Feel free to substitute tofu or tempeh for fish or chicken—however if possible try to eat Alaskan salmon in some form (canned, frozen or fresh) at least three times a week for its incomparable benefits to your skin
•    Instead of rice use barley or whole oats—they make a great substitute for rice—and can be used in risotto’s, soups, stir fry’s, etc. –anywhere you would normally use rice.or other grains.
•    Green tea is a refreshing beverage whether hot or iced.  Fresh lemon is an added plus for both flavor and anti-oxidants.  Research has shown that green tea contains compounds that help us metabolize fat as well as encourage feelings of well-being

Week One
Day 1—Monday

Wake-up with an 8 oz.  glass of water
Exercise for the day Yoga

Breakfast:

• 3 to 4 ounces Smoked Nova Scotia salmon
• ½ cup slow cooked oatmeal
• l teaspoon slivered almonds
• 8 oz Green tea or water

Lunch:

• 4 to 6 ounce turkey burger (no bun)
  Lettuce and tomato slice
• ½ cup three-bean salad* (chickpeas, kidney and black beans dressed with olive oil and lemon juice with a minced clove of garlic)  served on a bed of cabbage leaves
• 8 oz  water

Snack:

• 6 oz. plain yogurt mixed with 1 tablespoon
• PomWonderful™ Pomegranate extract
• 8 oz. Water

Dinner:

• 1 cup lentil soup
• Parsley Spiced Diver Scallops*
• Tossed green salad dressed with olive oil and lemon juice
• 2” wedge of cantaloupe
• 8 oz water

Bedtime:

• 1 hardboiled egg
• 2 celery sticks
• 3 Brazil nuts
• 8 oz. Water

DAY 2—Tuesday

Exercise for the Day: Yoga
Wake up with 8 oz. glass of water

Breakfast:

Omelet made with 2 whole eggs
Sliced tomato
½ cup of blueberries topped with 3 chopped almonds
8 oz green tea or water

Lunch:

• 3 to 6 ounces grilled salmon or substitute on small can of salmon
• Salad made with 1 cup romaine lettuce lettuce, one small sliced tomato, cucumber, and red onion, 2 tablespoons chickpeas dressed with olive oil, lemon juice, and garlic
• 1 small apple
• 8 oz. Water

Snack:

• ½ cup cottage cheese sprinkled with 1 tablespoon ground flaxseed
• 2 pear
• 8 oz. Water

Dinner :

• Feta Cheese and Spinach-Stuffed Chicken Breast with Warm Green  Bean-Pear Salad and Grilled Heirloom Tomatoes *
  Ecuadorian Tabouleh*
• Tossed green salad with romaine lettuce dressed with olive oil and lemon juice
• 8 oz. water

Bedtime:

• 2 ounces sliced roast turkey breast
• ¼ cup pumpkin seeds
• 2 inch wedge of honeydew melon
• 8 oz Water

DAY 3—Wednesday

Exercise for the day:  Yoga

Wake up with 8 oz.glass of water

Breakfast:

• 2 slices turkey bacon
• 1 poached or over easy egg
• ½ cup strawberries
• 3 almonds
• 8 oz green tea or water

Lunch:

• 3 to 4 ounce can of tuna, shrimp or salmon
• Sliced tomatoes and cucumbers
• ½ cup bean salad dressed with olive oil and lemon juice
• 8 oz. Water

Snack:

• 6 oz. plain yogurt mixed with 1 tablespoon
• PomWonderful™Pomegranate extract
• 3 brazil nuts
• 8 oz. Water

Dinner:

• Smoked Salmon Rillette*
• Or 4 – 6 oz grilled or baked salmon
• 1 cup steamed asparagus
• Butter Lettuce Salad *
• 2” wedge of cantaloupe
• 8 oz. Water

Bedtime:

• 2 ounces sliced chicken or turkey breast
• 4 almonds
• 1  apple or pear
• 8 oz. Water

Day 4—Thursday

Exercise for the Day:  Yoga

Wake up with 8 oz  glass of water

Breakfast:

• ½ cup cooked oatmeal topped with 1 tablespoon ground flaxseed or chopped pumpkin seeds
• 2 links of turkey sausage
• ½ cup blueberries
• 8 oz. green tea or water

Lunch:

• 4 ounces grilled or baked chicken made into a salad (with fresh dill, chopped red onion, garlic and olive oil and lemon juice, garnish with 3 chopped almonds)
• ½ cup steamed broccoli
• ½ cup mixed berries
• 8 oz  water

Snack:

• 2 slices roast turkey breast
• 4 cherry tomatoes
• 3 Brazil nuts
• 8 oz. Water

Dinner:

• Tofu Vegetable Stir Fry* (may substitute chicken or turkey if you  don’t care for tofu)
• 2” wedge of cantaloupe
• 8 oz  Water

Bedtime:

• 6 oz plain yogurt mixed with 1 tablspoon PomWonderful pomegranate extract
• 3 almonds or hazelnuts
• 8 oz. Water

DAY 5—Friday

Exercise for the Day: Yoga

Wake up with an 8 oz  glass of water

Breakfast:

• 2 slices turkey bacon
• ½ cup slow cooked oatmeal seasoned with cinnamon
• 2 teaspoons chopped almonds
• 2 inch wedge of cantaloupe
• 8 oz green tea or water

Lunch:

• 4 ounces salmon salad (finely cubed salmon fillet or canned salmon dressed with lemon juice, olive oil and dill)
• Serve on bed of romaine lettuce
• ½ cup lentil soup
• 8 oz. water or green tea

Snack:

• 2 slices turkey
• ½ cup berries
• 4 almonds or Brazil nuts
• 8 oz Water

Dinner:

• Pan Seared Organic Sonoma Chicken Breast*
• Wilted Leeks and Swiss Chard*
• ½ cup three bean salad (white, black and pinto beans or lentils marinated in olive oil and lemon juice, season to taste)
• 8 oz. Water

Bedtime :

• 6 oz. plain yogurt mixed with 1 tablespoon
• PomWonderful™Pomegranate extract
• 4 walnuts
• 8 oz. Water

Day 6—Saturday

Exercise for the day: yoga

Wake up with 8 oz.  glass of water

Breakfast:

• Omelet of 2 eggs with mushrooms and spinach
• 1 slice of Canadian or turkey bacon
• 2 inch wedge of honeydew melon
• 8 oz green tea or water

Lunch:

• 4 to 6 ounces broiled salmon
• 1 cup Caesar salad without croutons (toss romaine lettuce with 1 clove of minced garlic, olive oil and lemon juice, top; with 1 tablespoon high quality grating cheese such as Pecorino Romano
• 1 apple
• 8 oz Water

Snack:

• 6 oz plain yogurt
• ½ cup mixed berries
• 3 almonds
• 8 oz. Water

Dinner:

Pistachio Almond Crusted Wild Striped Bass*
1 Cup steamed asparagus
½ Cup three bean salad (white, black and pinto beans marinated in olive oil and lemon juice, season to taste)
2 inch wedge of cantaloupe

Bedtime:

• 2 slices roast turkey or chicken breast
• ¼ cup pumpkin seeds
• ½ cup cherries
• 8 oz Water

DAY 7—Sunday

Exercise for the day:  Relaxation

Wake up with 8 oz. glass of water

Breakfast:

• 3 to 6 ounces broiled salmon
• ½ cup slow-cooked oatmeal
• 2 inch wedge of cantaloupe
• 8 oz green tea or water

Lunch:

• Crabmeat salad made with a 6 ounce can, 1 chopped scallion, 1  chopped celery rib.  Dress with ¼ cup yogurt, juice of ½ lemon
• Serve inside ½ avocado
• ½  cup berries
• 8 oz water

Snack:

• ½ cup cottage cheese top with 1 tablespoon ground flaxseed or ¼ cup chopped pumpkin seeds
• 1 apple
• 8 oz Water

Dinner:

• Apricot and Garlic Roasted Chicken with Apple Spinach Stuffing, Garden Vegetables, and Pomegranate Citrus Glaze*
• 1 kiwi fruit
• 8 oz. Water

Bedtime:

• 2 slices of turkey breast
• 4 walnuts
• 1 pear
• 8 oz. Water

Week Two

DAY 8—Monday
Exercise for the Day: Yoga

Wake up with 8 oz. glass of water

Breakfast:

• 2 slice Canadian bacon or turkey bacon
• ½  cup slow cooked oatmeal topped with 1 tablespoon ground flaxseed or 2 tablespoons chopped pumpkin seeds
• ½ cup mixed berries (blueberries, raspberries, blackberries)
• 8 oz  green tea or water

Lunch:

• Tossed Greek salad made with romaine lettuce, 3 black olives, 1 ounce feta cheese, ½ sliced cucumber, 4 cherry tomatoes.  Dressed with olive oil and lemon juice and a dash of oregano
• ½ cup of lentil soup
• 8 oz. water

Snack :

• 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
• 3 Brazil nuts
• 8 oz Water

Dinner:

• Turkey Sausage Stuffed Portobello Mushrooms *  Red Grape~Apple Chutney*
• 2” wedge of canteloupe
• 8 oz  Water

Bedtime:

• 2 oz sliced turkey or chicken breast
• 4 almonds
• 8 oz. water

DAY 9—Tuesday

Exercise for the day: Yoga

Wake-up with 8 oz.  glass of water

Breakfast:

• 2 egg omelet filled with ½ cup sautéed onions and mushrooms
• ½ cup oatmeal topped with 1 tablespoon ground flaxseed or 3 walnut halves
• 8 oz green tea or water

Lunch:

• 6 oz turkey burger
• ½ cup three bean salad
• 8 oz  Water

Snack:

• 6 oz plain yogurt mixed with 1 tablespoon POM Wonderful pomegranate extract
• ¼ cup pumpkin seeds
• 1 apple
• 8 oz Water

Dinner:

• Wild King Salmon and Sashimi Tuna Carpaccio with Exotic Fruit Relish, Lime, Pumpkin Seed Oil, and Chives*
• Or 6 ounces grilled salmon
• Romaine salad dressed with olive oil and lemon juice
• ½ cup berries
• 8 oz Water

Bedtime:

• ½ cup cottage cheese
• ½ cup cherries
• 4 Macadamia nuts
• 8 oz Water

Day 10—Wednesday

Exercise for the Day: yoga

Wake up with 8 oz  glass of water

Breakfast:

• 2 slices of turkey bacon
• 2 poached or over easy eggs
• ½ cup blueberries
• 3 Brazil nuts
• 8 oz green tea or water

Lunch:

• 4 to 6 ounces grilled chicken
• 2 cups vegetable barley soup
• Large green salad with sliced tomatoes
• 2 inch wedge of cantaloupe
• 8 oz Water

Snack:

• 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
• 8 oz Water

Dinner:

• Coastal Summer Gazpacho*
• Jumbo Bay Shrimp and Crabmeat Salad*
• 1 sliced Kiwi fruit
• 8 oz water

Bedtime:

• 2 slices chicken or turkey breast
• 1/4 cup pumpkin seeds
• apple
• 8 oz Water

Day 11—Thursday

Exercise for the day: Yoga

Wake up with 8 oz glass of water

Breakfast:

• 4 ounces smoked salmon
• ½ cup old fashioned oatmeal topped with 1 tablespoon ground flax seedsor chopped pumpkin seeds
• ¼ cup blueberries
• 8 oz green tea or water

Lunch:

• 6 ounce can of shrimp or crabmeat
• Dressed with 1 tablespoon mayonnaise and ½ tsp dill weed
• Serve with avocado half
• ½ cup lentil soup
• 8 oz water

Snack:

• 1 hardboiled egg
• 4 cherry tomatoes
• 4 macadamia nuts
• 8 oz Water

Dinner:

• East West Chicken Breast*
• Green Curry Barley Casserole with Green Beans*
• 1 pear
• 8 oz Water

Bedtime:

• 6 oz plain yogurt mixed with 1 tablespoon POM Wonderful™ Pomegranate concentrate
• ½ cup blueberries
• 4 almonds
• 8 oz Water

DAY 12—Friday

Exercise for the day: yoga

Wake up with 8 oz. glass of water

Breakfast:

• two eggs scrambled with chopped onion and green or red peppers
• 2 slices of turkey bacon
• 2” wedge cantaloupe
• 8 oz green tea or water

Lunch:

• 3 – 5 ounces of chicken salad (with chopped red onion and celery), dressed with 1 tablespoon of olive oil and lemon juice
• Serve inside ½ avocado
• Top with 2 tablespoons marinated chick peas
• 8 oz water

Snack:

• 6 oz. plain yogurt mixed with 1 tablespoon   PomWonderful™Pomegranate extract
• 4 almonds
• 8 oz Water

Dinner:

• 6 ounces grilled salmon
• Salad of romaine lettuce, avocado, and tomato
• Dressed with olive oil and lemon juice
• Grilled zucchini and mushroom kebobs
• Cold water or green tea

Bedtime:

• 2 ounces sliced turkey or chicken breast
• 4 almonds
• 1 apple
• 8 oz Water
• Take supplements with water

DAY 13—Saturday

Exercise for the day:  Aerobics

Wake up with a glass of water

Breakfast:

• 2 – 4 ounces smoked salmon
• ½ cup yogurt
• 1 tablespoon chopped walnuts
• ½ cup blueberries
• 8 oz green tea or water
• Take supplements with water

Lunch:

• Grilled chicken breast
• Green salad with ½ cup white or navy beans
• Steamed asparagus
• 8 oz Water
• Take supplements with water

Snack:

• 1 hardboiled egg
• 2 inch wedge of cantaloupe
• 4 macadamia nuts
• Water

Dinner:

• Southwestern Spiced Bluefish*
• Chickpea and Hearts of Palm Salad*
• 8 oz Water

Bedtime:

• 2 slices turkey breast
• 4 green olives
• 4 cherry tomatoes
• 8 oz Water

DAY 14—Sunday

Exercise for the Day:  Relaxation

Wake up with 8 oz glass of water

Breakfast:

• 2 egg Omelet with ½ cup mushrooms
• ½ cup oatmeal  topped with 1 tablespoon ground flaxseed
• 2 inch wedge of cantaloupe
• 8 oz green tea or water

Lunch:

• Chef Salad made with 3 – 4 ounces of tuna
• Romaine lettuce salad made with
• ½ cup white beans
• ¼ cup crumbled feta cheese
• 4 cherry tomatoes
• Slice of red onion
• Dressed with olive oil and lemon juice
• 8 oz water

Snack: :

• 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
• 4 hazelnuts
• 8 OZ Water

Dinner:

• Mediterranean Chicken Breast with Aromatic Kidney Beans and Extra Virgin Olive Oil*
• ½ cup cherries
• 8 oz Water

Bedtime:

• ½ cup cottage cheese
• 4 almonds
• 1 pear
• 8 oz. Water

View PerriconeMD products to treat acne

This week, we’re giving away a free 30-day supply of Perricone MD Maitake Supplements! Just post a comment and we’ll enter you in the drawing. As usual, we will also add your email to our mailing list.

Contest ends July 20th. Good luck!

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

However, there is good news on the horizon. The nutritional supplement, niacin bound chromium (NBC) appears to produce similar effects when compared to caloric restriction.

Niacin Bound Chromium (NBC) for Life Extension
My colleague at Georgetown University’s School of Medicine, Dr. Harry Preuss, recently alerted me to very new and exciting findings. Animal studies found that chromium polynicotinate, also known as niacin-bound chromium (NBC) increased the average lifespan by twenty percent compared to animals taking a placebo. The NBC helps to lower the levels of circulating glucose (sugar) in the body. One of the reasons I advocate eliminating (as much as possible) sugar and simple starches from your diet is because high levels of circulating glucose in the body increase the presence of free radicals, which are the primary cause of metabolic disorders which can lead to diabetes. Scientists have repeatedly demonstrated that diabetes represents a premature form of aging, because of the damage caused by the excessively perturbed glucose-insulin system. This is really exciting news and one of the first strategies (other than caloric deprivation) shown to positively impact life-span

Chromium is a very important trace mineral that promotes normal insulin function and is essential for proper protein, fat and carbohydrate metabolism. As any anti-aging scientist well knows, elevated levels of insulin and blood sugar significantly accelerate cellular aging. Research now shows that the type of chromium known as NBC has a superior anti-aging and safety profile.

Extensive clinical and basic research utilizing a unique form of oxygen-coordinated niacin-bound chromium—generally known as chromium nicotinate or polynicotinate (trade name ChromeMate®) has shown that the niacin-bound form of chromium is the superior form (some forms have a worrisome profile, therefore I recommend utilizing the ChromeMate® brand for both safety and efficacy).

This form of NBC provides significant health benefits to those with diabetes and with metabolic syndrome and is, indeed, the most optimal form of chromium available as a dietary supplement.
The main benefits of NBC include:
• Promotion of proper insulin function and normal blood sugar levels
• Promotion of healthy blood cholesterol levels, normal blood pressure, and cardiovascular health
• Promotion of healthy body weight and lean body mass

Preserving Lean Muscle Mass
As we age we gain body fat and lose muscle mass. Fortunately there are several key nutrients that help us preserve lean muscle mass, such as conjugated linoleic acid (CLA) and chromium.

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

As always I welcome your comments and suggestions,

Nicholas Perricone, MD, FACN, CNS

Exercise will also significantly decrease the effects of what is known as “secondary aging”- the occurrence and severity of diseases associated with aging.  In fact, it is these degenerative diseases from arthritis to Alzheimer’s that are often responsible for reducing both the life and the health span.  Exercise is a key element in helping us to prevent disease and prolong our good health into our seventh, eighth, ninth decade and beyond.  In recognition of this, I would like to tell you about a wonderful story headlined “102 Year-Old Golfer Scores Hole in One.”  Elsie McLean, a golfer since the 1920’s set a new world record for the oldest woman, or man to hit a hole in one.  “Well everybody wants a hole-in-one, and I said, ‘Why can’t I have a hole-in-one?’ I came within inches once,” Elsie told television station KNVN. She broke the age record of 101 set by Harold Stilson in 2001 at Deerfield Country Club in Florida. “For an old lady,” she said, “I still hit the ball pretty good.” She added.

Elsie not only enjoys a physically active lifestyle and fresh air through her love of golf, she also has friends to enjoy the game with—thereby avoiding two of the sorrows of advanced age, loneliness and isolation.

As always I welcome your comments and suggestions.

Nicholas Perricone, MD, FACN, CNS

According to the Thyroid Foundation of America, over 11 million women have a malfunctioning thyroid. It is believed tens of millions more women may live with “borderline” underactive thyroid function, or hypothyroidism. Decreased thyroid function appears to strike women between the ages of 35 and 55 in perimenopause and menopause harder than any other group.

The symptoms of menopause like weight gain, fatigue, hot flashes, insomnia, irritability, palpitations, and “fuzzy” thinking have been shown to be thyroid-related in many women.

Thyroid hormones are the main regulators of the body’s metabolism. They have a profound impact on weight because they control how the body burns carbohydrates and fats. Thyroid imbalances also affect appetite control. Studies suggest that thyroid hormones may modulate levels of leptin, a hormone produced from fat cells that controls hunger. In other words, the more tired you are, the more you’ll want to eat.

In light of the role thyroid function plays making or breaking your journey through menopause, let’s address some strategic goals to manage your hormones:

Eat clean.
The fastest way to halt menopause in its tracks is to eliminate refined carbohydrates for one month. Load up on lean proteins, green vegetables, raw nuts and seeds, avocados, and fresh fruit. After one month, add in ½ cup cooked grains per day. Slow-cooked oats, lentils and beans, quinoa, barley, buckwheat, and sweet potatoes are all great choices. This floods your body with nutrient-dense foods while stabilizing your blood sugar and insulin levels, a crucial step when trying to lose weight.

Sleep deep.
Going to bed by 10pm and getting good quality sleep is crucial to balancing your hormones. Your adrenals recover best from 10pm-12am; if you are awake during this time, you will not receive the same anti-aging and weight loss benefits. Put on a sleep mask, spritz some lavender on your pillow, and use a fan to circulate the air and keep the room cool and comfortable.

Take your supplements.
No menopausal prescription would be complete without a supplement regime. Put simply, it provides the extra support your body needs to balance out your hormones. These three are menopausal must-haves:

• Maitake SX
  Fondly referred to by our clients as “the gut-buster,” maitake mushroom extract drives insulin into cells to stabilize your blood sugar. This works synergistically with a low-glycemic diet to shrink your waistline as your body becomes more adept at metabolizing carbohydrates. Take 1 tablet 30 minutes before meals. Read more about maitake mushroom benefits.
• Omega-3 Fatty Acids
  Omega-3s work to sensitize cells to insulin. They also help turn on the genes that burn body fat and turn off the genes that store it. Omega-3s boost and sustain serotonin levels, correct both dry and oily skin, support thyroid function, and fight systemic inflammation. Take 6 per day for menopausal support and 9 per day for weight loss; take all with food.
• Weight Management
  The Weight Management formula contains GLA, Carnitine, Acetyl-carnitine, Physician’s Antioxidant, CLA, DMAE, CoQ10, Lipoic Acid, and L-tyrosine. It helps regulate appetite and blood sugar, promote great energy, and antioxidant protection to fight the aging process. Weight Management also helps your body utilize fat more efficiently. Take 1 packet 30 minutes before each meal.

Whatever the state of your menopause journey, remember that you will get through it. Incorporating clean eating, exercise, and a quality supplement regime will help give you the tools you need to support your body naturally.

Esther Blum, MS, RD, CDN, CNS
Registered Dietitian
NV Perricone, MD Flagship
791 Madison Avenue
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1. Alpha Lipoic Acid (ALA)
   Alpha lipoic acid, often referred to as ‘the universal antioxidant,” is a potent antioxidant and anti-inflammatory found naturally inside of the energy producing portion of the cell known as the mitochondria. Alpha lipoic acid enhances our ability to metabolize food into energy. ALA is a unique antioxidant because it is both fat and water soluble. This means it can go to all parts of the cell, including the lipid (fat) portions such as the cell plasma membrane, as well as the interior of the cell (known as the cytoplasm) where water soluble chemicals reside.
2. DMAE (dimethylaminoethanol)
   DMAE is a naturally occurring nutritional substance with powerful anti-inflammatory properties; it is found in fish including wild Alaskan salmon, anchovies and sardines. DMAE is important in the production of neurotransmitters, which are essential in the communication from one nerve to another and between nerves and muscles. Taking DMAE as a supplement will not only improve your cognitive function by improving memory and problem-solving ability, it will help increase skin firmness and muscle tone—important for anyone on a weight loss or antiaging program.
3. Glutamine
   Glutamine is the body’s most abundant amino acid. It plays an important role in keeping the muscles functioning properly and helps reduce muscle deterioration. Glutamine literally drives muscle-building nitrogen into the muscle cell where it is synthesized for growth. It is also converted into glucose when the body needs more energy. When the body is in a highly inflammatory state, it breaks down our muscle tissue to get the extra glutamine needed, resulting in muscle mass loss.
4. Carnitine
   Carnitine and its derivative, acetyl L-carnitine, are two of the most important nutrients for weight loss. Carnitine is critical for energy formation and an active metabolism. Carnitine transports the fatty acids from our blood into the cell for this energy production. Thus, for carnitine to have optimum effect, we must have adequate essential fatty acids, such as omega 3’s, present in the diet.
5. Acetyl L-carnitine
   Acetyl L-carnitine acts as an antioxidant, a natural anti-inflammatory that enhances the affects of the other antioxidant systems within the body. These anti-inflammatory properties protect the cell plasma membrane (the cell’s first line of defense) and prevent the conversion of arachidonic acid into pro-inflammatory chemicals. Although exercise will naturally increase our levels of acetyl L-carnitine, if we are obese, over thirty or have other health problems, it will not raise them to therapeutic levels, therefore supplementation is necessary.
6. Coenzyme Q – 10
   Coenzyme Q-10, also called ubiquinone, is a powerful antioxidant/anti-inflammatory with many benefits for treating and preventing obesity. It acts similarly to acetyl L-carnitine in that it assists in energy production within the mitochondria. CoQ10 enhances the metabolism, giving us greater energy and endurance, a greater ability to lose body fat, preventing the energy decline seen in aging cells. CoQ10 also maximizes the burning of foods for fuel, helping to normalize fats in our blood.
7. Conjugated Linoleic Acid (CLA)
   Conjugated linoleic acid is a fatty acid found in many of the foods we eat. At one time, beef and lamb were exceptional sources; however when their diet was changed from grass to grain, levels of CLA dramatically decreased in the meat and dairy products. CLA has powerful antioxidant/anti-inflammatory activity. It decreases body fat, especially in the area of the abdomen and helps block the absorption of fat and sugar into fat cells (adipocytes). It also helps the insulin receptors remain intact, thus increasing insulin sensitivity.
8. Chromium
   Because Chromium is an essential nutrient for normal sugar and fat metabolism, it is critical in our effort to control and reduce excess body fat. Chromium supplementation effectively lowers blood sugar and insulin levels and can also increase levels of the ‘good’ HDL cholesterol. This lowers total cholesterol and triglycerides, thus playing a key role in regulating appetite, reducing sugar cravings, and lowering body fat.
9. Gamma Linolenic Acid (GLA)
   Gamma linolenic acid is an important omega-6 essential fatty acid. The average American diet causes a deficiency of GLA because of the large amounts of trans fatty acids, sugar, red meats and dairy products. The body rapidly converts GLA into dihomo-gamma-linoleic acid, the precursor of prostaglandin E1, a powerful anti-inflammatory hormone-like compound that helps to regulate inflammation, blood pressure, and many other bodily processes.
10. Maitake Mushroom Extract
    Studies show that maitake mushroom extract enhances insulin sensitivity for controlling blood sugar levels and may serve as a safe and reliable weight loss supplement—even without additional behavior modifications, such as decreased caloric intake and increased exercise. It is established as a powerful tool in preventing a dangerous quartet of metabolic imbalances that increase our risk of cardiovascular disease and diabetes called Metabolic Syndrome. Metabolic Syndrome consists of high blood pressure, elevated levels of insulin, excess weight (especially around the abdomen), and dyslipidemialow, or low levels of HDL (good) cholesterol, high levels of LDL (bad) cholesterol, and high levels of triglycerides. Read more about Maitake Mushroom benefits.

Independent clinical studies demonstrated extraordinary results:

• 100% reported a decrease in the appearance of new brown spots
• 96% reported their skin appeared brighter

How is it unique?
Pigment Corrective is safe and effective. Regular use improves the appearance of brown spots and hyper-pigmentation, while brightening the skin’s appearance with Pycnogenol® and Vitamin C Ester. It also helps tone skin, improves elasticity and smoothes the appearance of lines and wrinkles with DMAE.

The science
Pycnogenol® is sourced from maritime pine trees in the South of France, known for their centuries-old healing properties. It improves skin health and collagen renewal, while providing potent antioxidants to brighten skin.

Pigment Corrective complements any skincare regimen and can be used in combination with your favorite Perricone Products to help reduce the appearance of age spots. The topical cream is most effective when used with Pigment Corrective dietary supplements. Both of these will be made cheaper with Perricone coupons.

While found in some foods core to the anti-inflammatory diet, Astaxanthin can be found in our Skin & Total Body supplements: