Our practice manager reviews some of the hottest weight loss diets trending this summer. In Part 2 of this 3 part series, Lauren reviews the popular Keto, DASH and Paleo diets. Read below for more detailed information regarding each of these diets to determine which one is best for you! Remember, Dr. Pacholec offers individualized support for weight loss, including diet and nutrition recommendations as part of your weight loss consultation. 

Keto Diet

• Purpose: the Keto diet is probably the most popular diet trending online right now. Keto is short for "ketogenic" which refers to the state of ketosis that this diet will help drive your body into. Rather than relying on calorie counting or portion sizes, this diet actually changes the way your body uses energy, by transitioning from burning sugar, the building blocks of carbohydrate rich foods, to burning fat. When your body burns fat, it produces ketones as a by-product, and once your body produces a certain amount of ketones, your body officially goes into "ketosis". A healthy and steady state of ketosis may result in fairly quick weight loss.
• Foods to Avoid: This diet is a low-carb diet, in which nearly all carbohydrate rich foods are eliminated. On average, most people people consume between only 30-50 net grams of carbs per day to get into a steady state of ketosis. 
• Foods to Consume: The typical keto diet includes 70-80% fat, 10-20% protein and 5-10% carbohydrates. Healthy fats include avocado, olive oil, nuts and seeds and healthy proteins include grass-fed beef, pasture-raised poultry and sustainable seafood. 
• Pros for Weight Loss: Research has proven that this diet is an effective way to lose weight quickly, reduce insulin levels and inflammation and improve cognitive function, including memory and eyesight. 
• Cons for Weight Loss: There are some side effects to this diet, including constipation, due to lack of fiber-rich foods and fatigue. If you are on this diet over a long period of time, it may raise your risk of osteoporosis, kidney stones and heart disease. Due to the emphasis on fat, many people end up eating a lot of highly saturated animal fats, which are high in sodium and may lead to kidney problems. Due to the emphasis on animal protein, this diet isn’t suitable for vegetarians or vegans. Animal proteins that aren’t grass-fed or organic may also be high in sodium and include other additives that can lead to additional stress on your organs. It is best to follow this diet under close supervision of a health practitioner. 

DASH Diet

• Purpose: DASH is an acronym for "Dietary Approaches to Stop Hypertension" and is ideal for people who suffer from hypertension or high blood pressure. The sole purpose of this diet is to help eliminate the side effects of these cardiac disorders, but this diet can also help patients lose weight when they adhere to the lower calorie recommendations. 
• Foods to Avoid: Processed foods, refined sugars, saturated fats and sodium, but nothing is off-limits
• Foods to Consume: Whole foods such as fruits, vegetables, whole grains, low-fat dairy and lean protein with healthy oils, nuts, beans and peas
• Pros for Weight Loss: The DASH diet is clinically proven to help lower blood pressure, cholesterol and your risk of diabetes. You can download DASH diet plans for free online, where you can access nutrition recommendations for 1200, 1600 and 2000 calorie diets. The DASH diet is also endorsed by the National Institutes of Health, the American Heart Association and the USDA. 
• Cons for Weight Loss: This diet isn't a specific weight loss diet, but weight loss may be a benefit of following one of the lower calorie meal plans. 

Paleo Diet

• Purpose: The term "paleo" comes from the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. During this time, early humans ate primarily lean meats, fish, fruits, vegetables, nuts and seeds so followers of this diet try to stick to the nutrition of early humans and have coined the term, "eat like a caveman". The Paleo diet limits the types of foods that became available after modern farming emerged, including dairy, legumes and grains. The reasoning behind this is that the human body is genetically mismatched to the modern diet that developed as a result of farming practices, a theory known as the discordance hypothesis. Following this type of strict elimination diet may result in quick weight loss, primarily as a result of cutting out processed foods.
• Foods to Avoid: grains, dairy, legumes, refined sugars, sodium, potatoes and processed foods in general
• Foods to Consume: fruits, vegetables, nuts, seeds, lean meats, fish, olive oil
• Pros for Weight Loss: Clinical research suggests that this diet may result in successful weight loss since you may not feel as hungry in between meals due to the high protein and fat content. There may also be anti-inflammatory benefits to the emphasis on whole foods and lean proteins. 
• Cons for Weight Loss: This is a highly restrictive type of elimination diet that cuts out healthy foods, such as whole grains and relies heavily on animal protein. Proteins should be grass-fed, organic and sustainably sourced to decrease the amount of additives, sodium and other preservatives that are sometimes present in lower grade meats. This type of diet may not be suitable for vegetarians or vegans. 

Our Practice Manager, Lauren Partridge, reviews some of the hottest diet trends this summer. Whole 30, Mediterranean and the Anti-Inflammatory diets are just a few of the Top 10 that are trending right now. Read below for more detailed information regarding each of these diets and how effective they are for weight loss.

Whole 30

• Purpose: eliminate foods that may be causing allergies, inflammation, intolerances or other health issues. After 30 days on the diet, you can re-introduce food items one at a time to see if your body has any adverse reactions.
• Foods to Avoid: On this diet you should avoid refined sugars, grains, beans, dairy, soy and processed foods for 30 days.
• Foods to Consume: On this diet you should consume whole foods, such as fruits, vegetables, eggs, seafood, meat, nuts and seeds. 
• Pros for Weight Loss: This diet may help increase energy and may help you lose weight by cutting out processed foods that are generally high in fat, refined sugar and carbohydrates. This diet may also help your skin look smoother, increase your memory and help you identify foods that contribute to a sensitivity, intolerance or medical condition.
• Cons for Weight Loss: This is a very strict diet, which may be difficult to adhere to in the long term and you may find yourself slipping into old habits. This diet also requires a lot of food prep and requires a large consumption of animal protein, so it may not be suitable for vegans or vegetarians. If you are consuming animal protein, it should also be organic and grass-fed because lower-grade animal protein may be high in sodium and other additives. You may also become deficient in calcium due to eliminating dairy, so you may need to take a calcium supplement or choose a suitable alternative to dairy.

Mediterranean

• Purpose: To reduce inflammation with a well-rounded diet that mimics the cuisine of the Mediterranean countries, like Greece and Italy where rates of obesity, heart disease and other chronic health conditions is extremely low. 
• Foods to Avoid: On this diet you should avoid processed foods, limit your intake of red meat, dairy and red wine.
• Foods to Consume: On this diet you should focus on eating whole foods, like fruits and vegetables, whole grains, olive oil, spices, herbs, nuts, beans, fish and poultry
• Pros for Weight Loss: Most health experts agree that this is the healthiest diet as a long-term lifestyle adjustment and may help you lose weight. Studies show that it protects against heart disease and Alzheimer’s and it allows you to drink wine! This diet may also help prevent cancer due to the emphasis on antioxidants from fruits and vegetables.  
• Cons for Weight Loss: This diet does not state exact serving amounts per day, which may get confusing for people who are looking for stricter limits. The diet describes intake as “low”, “moderate” or “high” which is subjective and does not set restrictions for caloric intake. This diet also promotes “moderate” consumption of red wine (1-2 glasses per day), but this may not be advisable for people taking certain medications, people with elevated triglycerides or people who have pancreatitis. If you are going to drink 1-2 glasses of wine per day, it also advisable to only drink high quality wines reflective of the Mediterranean geography, as lower-grade wines have more additives and will not yield the same benefit. 

Anti-Inflammatory Diet

• Purpose: To reduce inflammation by eating specific amounts of certain foods at meal times. This diet consists of 3 meals and 2 snacks, with each plate divided into 1/3 lean protein (fish or poultry), 2/3 fruits, veggies, beans and a healthy fat (olive oil, avocados, almonds)
• Foods to Avoid: refined sugars, starchy fruits and vegetables, like white potatoes
• Foods to Consume: 40% of your meal should be carbohydrates, 30% should be lean protein (like poultry or seafood) and 30% healthy fat (like olive oil or avocados)
• Pros for Weight Loss: If you follow this diet strictly, you are likely to reduce inflammation, lose weight, increase energy and memory function.
• Cons for Weight Loss: This diet is very strict, so it may be easy to slip into old habits if you cannot follow it diligently. It also requires a lot of meal prep, so it may not be suitable for people who like to eat out often. 1/3 of your diet should also be animal protein, which doesn't make it suitable for vegans. 

The keto diet has gained a lot of popularity recently for its impressive effects on weight loss, but there are many other benefits as well. The keto diet is essentially a high fat, low carb diet in which the body turns fat into ketones to use as energy. A high carb diet turns carbohydrates into glucose and uses that as it's primary source of energy. However, diets that are high in refined sugars can lead to insulin resistance, which increases a patient's chance of developing diabetes. When a person is following the keto diet, the production of ketones will lead to a state of ketosis in the body, which occurs when the body begins using fat as its primary energy source. Current research indicates that ketogenic diets improve weight loss, cognitive function, reduce inflammation, regulate blood sugar and improve energy levels. 

There are a few different types of keto diets that people can follow, but for weight loss, it is generally recommended to ingest fewer than 50 carbs per day, or <25 net carbs per day. As far as proportions, the diet is most effective for weight loss when people ingest 70% healthy fats, 25% high quality proteins, and 5% carbohydrates. Ketosis can be measured by using blood, urine or breathe monitors. 

People who have certain types of healthy conditions, such as type 2 diabetes, should only follow this diet under the supervision of a licensed physician. At Pacholec Center for Weight Loss, Dr. Barbara Pacholec and our Nurse Practitioner, Lauren DeNeve, have developed a Supervised Keto Diet Weight Loss Program to help our patients be successful and improve their weight loss outcomes following this diet. Call us to set up your visit with Dr. Pacholec in either our Lutz, FL or St. Petersburg, FL office.

(1) Water is a natural appetite suppressant.
Drinking water before a meal will help you not to eat as much because it makes the stomach feel more full. If you drink water when you feel hungry, it will also curb your appetite so you can avoid unnecessary snacking.

(2) Water helps burn calories
Water makes up nearly 60% of human body weight. Therefore, water is a necessary component for the body to digest and metabolize food. According to recent research, energy expenditure is highest approximately 90 minutes after consuming water, and study participants burned more calories than those who did not consume water prior to their workouts. Even the body’s resting energy expenditure is higher after drinking water, which means you can burn calories even when you are taking a rest! More calories are burned if the water is consumed cold, since the body needs to expend additional energy to heat the water up before it can be absorbed. Think of it like double reward points on your credit card. Winning!

(3) Water helps you feel less bloated
Water keeps the body hydrated, which allows the kidneys and digestive system to properly filter and dispose of waste. Water helps to keep waste moving by softening or loosening hardened stool and can also help the body to recover for diarrhea, indigestion or other stomach problems. When waste is not moving through the body, it can cause constipation, bloating, swelling and fatigue. Retaining waste not only adds pounds to the scale, but inches to the waistline as well.

(4) Water is Calorie Free!
The Standard American Diet (SAD diet for short) is dominated by sugar, and many people will meet the daily recommendation for sugar intake just by consuming sugary beverages (soda, sweet tea, alcohol, juice, sweetened coffee, sports drinks). The World Health Organization recommends that adults consume less than 25g of sugar in a day. 1 can of sweet tea (16 oz) contains a whopping 24g of sugar and 90 calories! These types of calories are what we refer to as “empty” calories because they do not provide viable nutrients to the body. In a 2015 study, women who drank 250 ml of water after lunch each day involved in a 24-week Weight Loss program, lost 13.6% more weight than women in the same program who drank the same volume of diet beverages after lunch. 1 sweetened beverage per day also increases your risk of developing diabetes over the next ten years by 18%!

(5) Water Burns Fat
Water is an essential component of lipolysis, which is the process responsible for metabolizing fat. The first step in this process is hydrolysis, in which water molecules interact with fat molecules to burn fat off from food, drinks and stored fat, such as carbohydrates.

Dr. Pacholec can help you track your water intake and set weight loss goals at either of our Lutz, FL or St. Petersburg, FL weight loss clinics. You can also download and use our new mobile application, Pacholec MD, to monitor your weight loss goals, including your water intake and water retention. Contact either of our Lutz, FL or St. Petersburg, FL locations for more information or to schedule an appointment with Dr. Pacholec today!

IIt's HERE! Our new app, Pacholec MD is available in both Android and Apple app stores for FREE download to be used by our current and new patients from both our Lutz, FL and St. Petersburg, FL locations. This app has been proven to drastically improve weight loss outcomes, by as much as 84% in clinical trials! At Pacholec Center for Weight Loss, we are invested in your success and Dr. Pacholec hopes to help you not only lose weight, but improve your whole lifestyle. This app can help you track every factor in your life, including weight, calories, steps taken, supplement intake, water intake, exercise and also provides nutrition information on thousands of branded and generic food items. It is a great addition to our patients who follow the Keto Diet, Paleo Diet, Adkin's Diet or a low-carb diet, since it provides total carbs, total protein and total fat information that has been verified by licensed nutritionists. Using nutritionists to verify the label information on thousands of common food items enables users of Pacholec MD to receive the most accurate data concerning their calorie intake and ensure they are sticking to their goals. 

​Check out our new mobile application, Pacholec MD for patients at both our Lutz, FL and St Petersburg, FL offices. This app enables patients to keep track of their calories, meal planning, nutrition, exercise, supplement intake and water intake. For enhanced features, users can purchase a bio-impedance scale and wristband tracker to track weight, BMI, lean body mass, visceral fat, water retention, steps, sleep and activity level among others. Dr. Pacholec and our Nurse Practitioner, Lauren DeNeve will be able to access your information and view your progress. The dashboard is 100% HIPAA compliant, so all of your information will be safely stored and secure. The messaging feature on the app allows patients to communicate directly with Dr. Pacholec and Ms. DeNeve in regards to their progress, calorie intake or any other questions that may arise. This allows for better patient engagement in between visits and helps keep patients and practitioners accountable for progress towards a weight loss goal. It's so easy to use! Even people who struggle with technology will find this app to be a breeze. We are offering a huge discount on pre-sale orders of scales and wristband trackers at a bundled rate of $125 (retail $170!) to patients who order before the end of January 2019. You can purchase at our website, drpacholec.com or by contacting either our Lutz, FL office, 813-909-4430 or our St Petersburg, FL office at 727-502-2000. Happy Holidays!

Aging is a part of life; there are advantages, like getting wiser (hopefully) and there are disadvantages, like getting wrinkles. For decades, it was just assumed that as we got older, our bones would ache, our skin would lose elasticity, our minds would get foggy, our libido would become stagnant and our waistlines would increase, even as our appetites decreased! Traditional healthcare practitioners would tell patients that weight gain along with these aches and pains are “normal” or “expected” with age, but the truth is, these symptoms are not normal and should not be expected! Research in the field of anti-aging medicine continues to achieve significant results as they document the effects of lifestyle, diet, weight loss and nutrition supplementation on aging. A common mis-conception and critique of anti-aging medicine is that the field sells “endless youth” and “immortality” as a focal point, but the truth is, the field promotes taking responsibility for your own health and believes that well-being doesn’t have to be sacrificed as we age.

Making good health a top priority becomes more important as we age, because our cells are not immortal, and they do decay over time. The rate of the decay is the actual target of anti-aging medicine, and this is what anti-aging medicine refers to when it makes it claims to slow the aging process or even reverse signs of aging in some cases. If you can decrease the rate of decay, you have the potential to add years to your life by giving your cells the nutrition and support they need to sustain your body. Dr. Pacholec firmly believes that an active lifestyle, healthy diet, appropriate nutritional supplementation, medical weight loss, hormonal regulation and regular blood testing for biomarkers related to aging can significantly slow a patient’s rate of aging and add longevity to a patient’s lifespan. Dr. Pacholec encourages patients to take an active role in their healthcare while also promoting these principles at both her Lutz, Fl and St. Petersburg, FL weight loss clinics. Read below for Dr. Pacholec’s 6 Step Program on how you can significantly slow the aging process, increase your well-being and add years to your life!

Step 1: Stop Consuming Processed Foods, and Start Eating Whole Foods
We talk about it in pretty much every blog post but establishing healthy eating habits should always be a top priority! Processed foods are high in refined sugars, fat, salt, preservatives and other artificial flavors and colors which create an excess of free radicals in the body. In brief, free radicals are unstable molecules, meaning they are missing an electron so they are in a reactive state. They are responsible for many disease states and can adversely effect lipids, proteins and DNA. Antioxidants, such as Vitamin C, Vitamin A, Vitamin E and beta-carotene, are needed to decrease the abundance of free radicals, and organic fruits and vegetables are rich sources of these molecules. Without these powerful antioxidants, an excess of free radicals can lead to oxidative stress on the body, which increases inflammation, speeds up the aging process and has been linked to certain cancers and heart disease. Vitamin E, found in kale, spinach and almonds and sunflower seeds, increases immunocompetence by increasing immunity and providing resistance to certain bacterial infections as well as inhibiting tumor growth. Vitamin C, found in most fruits and vegetables, has been shown to prevent cancer in multiple studies by increasing immunity and detoxifying the liver.

However, it is important to note that not all fruits and vegetables are created equal. Genetically modified (GM), non-organic foods can also increase free radical damage due to pesticide use and these crops may also be of lower nutritional value due to genetic modifications used to increase crop yield. GM crops are also used in approximately 75% of all processed foods, and 80% of food consumed by Americans is processed. Free radicals also shorten the length of the telomeres on your DNA strands, which contributes to cellular aging and degeneration. In short, put down the cheeseburger, French fry, pizza and soft drink and pick up an organic apple and kale salad instead! Always choose water over soda. Your cells will thank you! Dr. Pacholec offers nutritional advice and meal planning as part of her weight loss and anti-aging programs at both her St. Petersburg, FL and Lutz, FL locations. 

Step 2: Get Active and Lose Weight!
According to the US Department for Health and Human Services (HHS), only 5% of Americans get the recommended 30 minutes of exercise per day. 30 minutes of exercise can be anything from brisk walking to swimming to strength training. Exercise is not only important if you are trying to lose weight or maintain weight loss, it helps prevent certain diseases like diabetes, heart disease and stroke. Aerobic exercise, like running, jogging or high-intensity interval training (HIIT) have been shown to increase memory, thinking skills and decrease one’s risk of dementia or Alzheimer’s Disease. Research has shown that this type of exercise can increase the size of the hippocampus, which is the area of the brain linked to memory and learning. This research concluded that walking briskly for at least 1 hour a week can increase memory function.  Household activities, like active mopping, vacuuming, leaf raking or gardening also count as aerobic exercise and can help increase your memory function. If you want to try something more intense, try this 24-minute HIIT workout you can do right in your living room! In addition to weight loss, exercise also helps to lift your mood, benefits sleep, and lowers blood pressure, so stop making excuses, and get active today!

Step 3: Supplement Your Diet with Appropriate Vitamins and Minerals
Collagen peptides are one of the hottest topics in health and alternative medicine right now. Rightly so, because collagen is a structural protein which helps maintain the skin’s elasticity, supports the strength of bones, tendons and cartilage and helps build the mucous lining of the gastrointestinal tract, thus preventing or even reversing signs of leaky gut. It accounts for almost 30% of the body’s total protein, especially in connective tissue. Most individuals do not consume enough protein, and even if they do consume meat, they are not receiving the parts of the animal that are richest in collagen. Bone broth is the richest natural source of collagen, but it takes 24 hours or more to create a big batch. If you have the time, it is tasty and can be incorporated into many different recipes from pasta sauce to soups to curry. However, if you are on the go or do not like cooking, your best bet will be to take a collagen supplement. Dr. Pacholec recommends Whole Body Collagen, by Designs for Health, which is a synergistic blend of three different types of collagen designed to support bones, joints and skin and achieve optimal health and slow the aging process. Dr. Pacholec also recommends this supplement for patients who receive Botox or facial filler treatments, since it increases the skin’s elasticity and can help make the results of these treatments last longer.

Vitamin D3 and Fish Oil are other supplements Dr. Pacholec recommends specifically for anti-aging benefits. In recent studies, vitamin D3 has been shown to have specific anti-aging effects, increasing longevity of cells by 33% in genetic studies. It was also shown to slow aging effects on specific protein cells by suppressing protein insolubility. Protein insolubility has been implicated in a number of chronic diseases including Alzheimer’s, Parkinson’s, Huntington’s, Type 2 Diabetes and some forms of heart disease. If you are deficient in vitamin D3, which you likely are if you don’t work outside or get adequate sun exposure (at least 30 minutes of direct sunlight per day), Dr. Pacholec recommends 2,000 International Units (IU) daily to maintain optimal levels of vitamin D3 in your blood. Some people may need more, depending on how low their current level is and Dr. Pacholec can test for this at both her Lutz, FL and St. Petersburg, FL locations.

Fish Oil is another supplement promoted by health practitioners for its powerful anti-aging effects. Fish oil is composed of omega-3 fatty acids, which are essential elements for brain growth, development and help tone and firm the skin. They cannot be produced within the body and must be acquired through food. Foods that are rich in omega-3 fatty acids include oily fish, like salmon and mackerel, tree nut oils, algae and krill. Anti-aging benefits include healthy skin, nails, hair and protections from heart disease, memory loss and reduction in inflammation. Omega-3s also prevent and curb side effects from diabetes, cancer and arthritis, and may even help reverse signs of these diseases in some cases. They also assist in weight loss, by maintaining a healthy metabolism. Fish oil can also be used to help combat wrinkles and fine lines by smoothing out the skin and helping the skin retain its moisture and elasticity. Dr. Pacholec recommends taking this supplement in conjunction with Botox or facial filler treatments, such as Juvederm or Volbella, for optimal anti-aging skin effects. Dr. Pacholec dispenses several different kinds of pharmaceutical-grade fish oil supplements from her St. Petersburg, FL and Lutz, FL locations as well as on Dr. Pacholec’s online store.

All of the supplements described above are available for purchase at either Dr. Pacholec’s Lutz, FL or St. Petersburg, FL locations and can also be purchased at our online store. All you need is your email address to set up an account and you can enjoy the convenience of having your favorite supplements shipped directly to your door! Free shipping is available as well.

Step 4: Regulate Your Hormones
Regulating your estrogen, progesterone and testosterone levels is a great way to reap the rewards of anti-aging medicine, with very little daily effort. A hormonal imbalance can affect everything from mood to weight gain to fatigue to libido. Dr. Pacholec only uses bio-identical hormone therapy (BHRT), which utilizes hormones identical in structure to human hormones. These hormones, sourced from plants like yams, are more readily available in the human body and have a high rate of efficacy when compared to synthetic hormones. Dr. Pacholec creates gentle and custom formulations of estrogen, progesterone and testosterone to treat patients with hormonal imbalances at both her St Petersburg, FL and Lutz, FL locations. These treatments are safe with minimal side effects and patients rave about their powerful anti-aging effects. Many patients who have been on long-term hormone therapy report an increase in sex drive, a decrease in menopausal side effects, increased memory, better mood, weight loss and lower fatigue. When combined with Botox and facial filler treatments, Dr. Pacholec’s anti-aging program at both her St. Petersburg, FL and Lutz, FL locations will have you feeling 20 years younger!

Step 5: Receive Botox and Facial Filler Treatments to Reduce Wrinkles
Botox and facial filler treatments like Juvederm and Volbella are the only FDA-approved ways to medically reduce the signs of aging. Botox injections smooth lines and wrinkles, while facial fillers can give a more youthful appearance to a patient’s face by enhancing the lips and perioral lines that run from the nose to the mouth. There are also proven medical benefits, including a reduction in migraines and sweating. Botox injections are administered every 3-4 months to keep wrinkles at bay. Facial filler treatments last longer, ranging from 9-18 months, depending on the type of treatment. Dr. Pacholec’s nurse practitioner, Lauren DeNeve, offers free consultations at the Lutz, FL location to give patients an idea of how many units or syringes they would need to start either a Botox or facial filler treatment. Appointments with Nurse DeNeve are by appointment on Mondays and Tuesdays in the Lutz, FL office. In combination with the anti-aging supplements and lifestyle modifications discussed above, Botox and facial filler injections can help you look and feel younger and more confident.

Step 6: Use Anti-Aging Blood Tests to Monitor Markers of Aging
Although anti-aging medicine may sometimes sound cliché or make people skeptical about its claims for youthful regeneration, the foundations of this branch of medicine are deeply rooted in scientific studies on cellular biology. Anti-aging isn’t just about looking younger, and not even necessarily about feeling younger; the principal focus in anti-aging medicine concerns the age of our individual cells rather than our age in years. By targeting our cellular age, physicians in the field of anti-aging medicine can provide lifestyle and diet recommendations that are specific to our individual genes, which in turn makes us feel younger and look younger too. The best marker of aging at the cellular level are telomeres, which are sections of DNA at the tips of chromosomes that serve as a cap for genetic material. Each time a cell replicates, its telomeres get shorter. As telomeres get shorter, the life span of the cell decreases. Therefore, measuring the length of telomeres, or age adjusted telomere length, is the most accurate way to measure someone’s biological age. Specific recommendations on diet and lifestyle are based off these measurements and will help to slow a person’s aging and prevent age-related diseases. Things that amplify telomere loss include an inflammatory diet, including a high consumption of processed foods, artificial sweeteners, sodas, saturated fats and trans fats, an increase in oxidative stress (may be induced from diet), a high body mass index (BMI), a large proportion of belly fat, lack of physical activity or sedentary lifestyle, micronutrient deficiencies (specifically vitamin D3), insulin resistance, diabetes, substantial weight gain and obesity.

Dr. Pacholec offers specialized testing through Spectracell Laboratories at both her Lutz, FL and St Petersburg, FL locations that calculates the Patient Telomere Score, which is based off telomere length on white blood cells (T-lymphocytes). This score is compared to average telomere length on T-lymphocytes from a sample of Americans in the same age range, and scores that are above the average are regarded as “younger” due to their increased telomere length. An above average score is therefore desirable. While it is not possible to “grow back” telomeres that have been shortened, a modification in diet and lifestyle following the recommendations outlined in this article can reduce the rate of telomere loss, which would increase the Patient Telomere Score. Dr. Pacholec recommends performing this test at least annually to determine the rate of telomere loss as lifestyle factors change.
​
Another anti-aging test Dr. Pacholec recommends at both her Lutz, FL and St. Petersburg, FL locations is the micronutrient test from Spectracell Laboratories or the NutrEval test from Genova Diagnostics. Generally, both tests determine the cellular abundance of amino acids, antioxidants, vitamins and minerals in different types of cells. These tests can accurately and precisely calculate what a patient’s nutrient deficiencies are. People who are low in antioxidants, for example, will be more susceptible for oxidative stress and a faster rate of aging and are at risk for various age-related diseases, including cancer, heart disease, diabetes, dementia and Alzheimer’s. When used in combination with the telomeres test described above, a patient can get a clear and accurate picture of what their risk factors are for age-related diseases and will also receive specific diet recommendations based on their nutritional deficiencies.

This program gives a clear overview of the approach Dr. Pacholec uses when assessing and treating her patients at both her Lutz, FL and St. Petersburg, FL locations. Weight loss involves so much more than just an appetite suppressant and heart check. Hormonal support involves so much more than just a few applications of bio-identical hormone cream. Achieving optimal health and reaping the rewards of anti-aging medicine is a multi-faceted and holistic treatment that takes time, perseverance, and motivation. It is difficult to change your whole lifestyle, but with support from Dr. Pacholec and her staff at both her Lutz, FL and St. Petersburg, FL locations, it can be done! Restore your confidence and vitality today with Dr. Pacholec’s anti-aging program. The results will speak for themselves. Remember, together, we will succeed!

References
Free Radicals, Antioxidants, and Functional Foods: Impacts on Human Health
President's Council on Sports, Fitness and Nutrition
Regular Exercise Changes the Brain to Improve Memory, Thinking Skills
​Antioxidants: What You Need to Know
New Study Uncovers Unexpected Anti-Aging Benefits of Vitamin D

 

Fall is a season of change; the signs of aging are all around us. Another year speeds quickly towards its conclusion, but just because we can’t slow down time doesn’t mean we can’t slow down the aging process. Injections of Botox Cosmetic help to keep a youthful appearance and smooth out fine lines and wrinkles. Botox Cosmetic is the most popular neurotoxin used for cosmetic procedures in the United States and is FDA-approved for cosmetic use. Facial expression, stress, genetics and other factors may lead to unsightly wrinkles that can make you look and feel older. Do you often find yourself wishing you looked younger? Does your appearance lead to personal insecurities? While you may have to watch the leaves decay outside, you don’t have to watch your face suffer the same fate! Botox Cosmetic is a non-surgical way to reduce or eliminate unsightly wrinkles and lift the brow. Botox Cosmetic can also be used as a preventative by weakening facial muscles that cause wrinkles to appear. Interested in learning more about Botox Cosmetic? Read below for 7 of the most frequently answered questions.

(1) What is Botox Cosmetic?
Botox Cosmetic is a prescription medicine that is injected into muscles, specifically the facial muscles, to temporarily alleviate moderate to severe forehead lines, crow’s feet lines, and frown lines between the eyebrows in adults. Botox Cosmetic temporarily reduces the muscle activity in these areas of the face to visibly smooth these lines and wrinkles. It is the only FDA-approved treatment for smoothing wrinkles and fine lines and has many clinical studies to prove its effectiveness and safety in use. On average, the effects of Botox Cosmetic last 3-4 months, so you will need to continue treatment to see results.

(2) How is Botox Cosmetic administered?
Botox Cosmetic is an injectible medicine, administered to the muscle surrounding the sides of the eyes for crow’s feet or the corrugator and the procerus muscles for frown lines. Botox procedures must be performed by a licensed medical professional. Results typically last 3-4 months, and usually results can be noticed right away with minimal side effects.

(3) What does Botox Treat?
Botox Cosmetic treats fine lines, wrinkles and crow’s feet in the face. This includes more specific areas like horizontal lines across the forehead, frown lines, lines on the sides of the nose, “lipstick lines” around the corners of the mouth and neck banding as well. Botox Cosmetic also has reported medicinal use, including migraine relief, sweating reduction, lifting the brow, and has been used to reduce eye squinting as well.

(4) What are some Benefits of Receiving Botox Cosmetic?
Botox Cosmetic can increase your self confidence by helping you look younger and combat the aging process. Botox has also been proven to aid in migraine reduction, excessive sweating and eye squinting, although it is only FDA-approved for cosmetic use. There have also been clinical studies performed on patients who receive Botox Cosmetic treatments and its link to human emotions. These studies used volunteers who regularly receive Botox treatments for the treatment group and volunteers who do not receive Botox treatments for the control group, and asked them to respond to a questionnaire of emotion-producing sentences with three answers, “angry”, “sad” or “happy”.  When prompted with questions to encourage negative feelings, the participants took longer than the control group (no Botox) to read and understand it. The study was performed by researchers at the University of Wisconsin. Professor emeritus of psychology, Arthur Glenberg, said “normally, the brain would be sending signals to the periphery to frown and the extent of the frown would be sent back to the brain. But here, the loop is disrupted, and the intensity of the emotion and of our ability to understand it when embodied in language is disrupted.” Simply put, the angry and sad emotions did not compute as easily as before their frown and wrinkle lines were paralyzed. This research is part of an exciting field in psychology called, “embodied  cognition” which theorizes that most of our cognitive capabilities are rooted in and reflected by the body. Do the results of this research prove that people who receive Botox are happier? Not necessarily, but the best way to find out is by scheduling your Botox consultation today!

(5) Is Botox Cosmetic Safe?
There are minimal side effects from Botox Comsetic reported for healthy individuals who do not suffer from chronic nervous system diseases such as ALS or Lou Gehrig’s disease. In clinical studies, 3% of patients experienced eyelid drooping in the frown lines and 1% experienced eyelid swelling for the crow’s feet treatment. Other possible side effects include discomfort or pain at the injection site, headache, eye problems, double vision, blurred vision, drooping eyelids and swelling of your eyelids. Make an appointment with our Nurse Practitioner, Lauren DeNeve, to find out if Botox Cosmetic is right for you!

(6) Why Choose Dr. Pacholec’s practice for Your Botox Consult?
Our Nurse Practitioner, Lauren DeNeve, is fully qualified to perform Botox injections and has been practicing for over 5 years. She thoroughly understands facial anatomy, especially the muscular network that underlies the skin. She is gentle, accurate and precise, making the Botox experience easy and comfortable for the patient. She truly enjoys performing Botox Cosmetic procedures and helping patients discover their vitality and recapture their youth!
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(7) What other cosmetic procedures does Dr. Pacholec offer?
At Dr. Pacholec’s practice, Pacholec Center for Weight Loss, we strive to offer the best treatments for our patients. Our nurse practitioner, Lauren DeNeve, administers the Botox Cosmetic procedures and also offer facial filler injections, including Juvederm and Volbella. Juvederm treatments last between 9-12 months and are useful for people with moderate to severe facial wrinkles and folds, specifically the nasolabial folds, which run for the corners of the nose to the corners of the mouth. Volbella is the recommended treatment for lips, lines around the lips and fine lines and wrinkles. Volbella lasts for 12-18 months and is the longest lasting lip filler on the market. If you are interested in any of these cosmetic procedures, call the Lutz, FL office at 813-909-4430 to schedule your consultation with Lauren DeNeve!