•  See your doctor. If you are in your 30s or 40s and overweight, see your doctor for an EKG and blood tests to measure your baseline health.
• Exercise at your own pace. Once you are cleared by your doctor, begin slow and consistent aerobic exercise, such as biking, swimming or walking, three to four days a week. After a month, increase your activity level in increments of 10-15 percent on a weekly basis.
• Add 30 minutes of weight and flexibility training two to three times weekly. You can use free weights and/or machines. Good flexibility exercises include yoga or Pilates. 

  Nutrition and supplementation 

• Follow the 80/20 rule. Approximately 80 percent of each meal should be plant-based, and no more than 20 percent should be animal-based. 

• Choose the right oils. The best oil for cooking and salads is olive oil. The other essential beneficial dietary oils is that found in fish (Omega 3s) and fish oil supplements. 

• Aim for 40-45 grams of fiber daily. 

• Focus on complex carbohydrates including whole grains, beans and lentils. 

• Add probiotics: Good sources include yogurt and milk with lactobacillus. 

• Avoid “white” foods including white flour, white bread, white rice, salt, sugar, and cream sauces. 

• Consume red wine, red grape juice, dark chocolate and green tea (at least three cups per day). Additionally, Dr. Maroon has learned about the benefits of resveratrol, a dietary supplement found concentrated in the skins of red grapes and red wine. Resveratrol in addition to being a powerful anti-oxidant has recently been found to actually activate genes that are linked to healthy aging. 

 Supplements for added support Bundling supplements with your diet and exercise program can help improve your results. Choosing the right form of supplements can be tricky. You have to do your own homework or discuss with store personnel such as they have at GNC.  

 I recommend a daily regimen of: MegaMen or MegaWomen Multivitamins, 2000-4000 units Vitamin D, 1200 mgs. calcium,  400 mgs magnesium, 1000 mgs Vitamin C, 400 mgs Vitamin E, Omega 3 fatty acids (fish oil) that include one to two grams of EPA and DHA, 100 to 300 mgs CoQ10, 400 to 600 mgs alpha lipoic acid, and 600 mgs L-carnitine. These antioxidants help protect against cell damage resulting from the stress placed on the body during exercise. Further, Omega-3 fatty acids have natural anti-inflammatory properties to help adjust every day joint stress.   

 Disclaimer  

 Tri-State Neurosurgical Associates-UPMC
Office Addresses:
Administrative Oakland Office
Presbyterian University Hospital
Department of Neurosurgery
Suite 5C
200 Lothrop Street
Pittsburgh, PA 15213
 Phone: 1-888-234-4357