2023 Trends
Ways to Improve Your Cell Health

The bottom-line number 1 trend is improving cellular health.

If you do these things, it will improve what you see on your wearable technology, home exercise, outdoor activities, strength training, weight loss, high intensity interval training, yoga, sleep, etc.

Consume These Foods for Cell Membrane and Mitochondria Health:

Pastured eggs (egg yolk)
Bone marrow
Wild fish
Mushrooms
Probiotics
Bright red, orange, yellow, green, and blue fruits and vegetables
Mushrooms (maitake, shitake)
Sulforaphane vegetables
DHA rich foods: Chia seeds, Salmon, Flax seeds, Tuna, Sardines, Hemp seeds, Natto, Anchovies, Cod Liver oil
Grass-fed liver
Grass-fed red meat
Organic poultry
Organ meats, such as liver and kidneys, cow’s brain (I know!)

Avoid:

Avoid Sugar, Vegetable Oils (soy oil) & Fried Food: These contribute to general inflammation, ‘inflamm-aging’, heart disease, cancer, Type 2 diabetes and poor fascial glide of tissues (you feel stiff).

Avoid: cigarette smoke, sunburn and other toxins (i.e., mold) that wage war on the surface of our cells and can potentially lead to serious problems if they reach the DNA.

Get More Sleep & Hydration:

Get 7-8 hours of sleep per night (increase REM and deep sleep); may use melatonin.

It's also important to drink water throughout the day.

Exercise That Increases Blood Flow and Oxygen:

B Strong Blood Flow Restriction Device
March in place for 2 minutes 5 times a day.
Walking program (build up to 30 minutes a day; if you already walk 30 minutes a day, walk faster for portions of that 30 minutes to increase your breathing).
Healthy breathing can support healthy sleeping at night. Practice this multiple times throughout the day and while lying in bed at night.

Try the following exercise:

Lie on your back & take in a deep breath through your nose – first filling your abdomen, then your upper lungs to a slow count of 4.
Now relax your chest muscles but keep all the air held in to another slow count of 4.
Now release your air slowly through your nose to a slow count of 6 or 8.
Now hold your breath out to a slow count of 2 and repeat 10-20 times for one set. Let’s call this 4-4-6-2 Deep Breathing. 5 minutes of this type of breathing can slow the heart rate, improve digestion, and align the parasympathetic nervous system. Do this protocol twice a day for 30 days.

Topicals

If you have an ache or pain use PhytoZol or some topical cream with menthol cream i.e., Stopain or BioFreeze

Tests

Blood Tests - Complete Blood Count (CBC with differential). Ask your practitioner to order at least this test.
Genetic tests. A simple at home saliva test is The DNA Company
Microbiome Stool Test. A simple at home test with the best value and important information is Standard Process.
Standard Process Liquid Zinc Test (in office or purchase for at home). If it is low, I recommend the Standard Process General Health Packets.
Nitric Oxide Saliva Tests (if depleted I recommend Orthomolecular CitraNOX)
Phase Angle. This simple test is a measure of cell membrane health. I do this in my office.
Grip Strength measurements. This is going to trend in 2023 and beyond. It is under-known and estimated as a longevity measure.

Supplements

The following are my recommendations specifically for you to improve your cell membrane health (Phase angle) and support mitochondrial function.

At least 3000mg of EPA/DHA daily - some patients may need to take 3 times that amount for a period of time (Ortho Molecular Orthomega 820 - 120 Soft Gel Capsules EPA, DHA & DPA).
Charcoal supplements if you are toxic. You will know this by having more water outside of your cells than inside your cells. Charcoal will bind cell toxins.
CollaGEN – this is detected by having a low ExtraCellular Mass – you need Bone marrow/collagen.
BrainSustain powder. If you have poor memory, increased physical/emotional stress, poor coordination take 2 scoops every morning.
Zinc taste test. If you are low it probably indicates other minerals are poorly absorbed as well.
Standard Process General Pack – includes Magnesium, Copper, Manganese, vitamin C, vitamin E and flavonoids.
MitoCore - Tired, Fatigue, Mitochrondria Dysfunction
Vitamin D: Protective of so much especially immune and nerves. I take 5000mg per day but please get your levels checked.
Probiotics: gut-brain connection

Specific Devices & Modalities That Can Improve Cell Membrane Fluidity:

Photobiomodulation light therapy (MultiRadiance, TheraLase, LightForce are the devices Dr. Tucker uses in the office)
EPOCH light therapy can be purchased and used at home on a daily basis.

Ask Dr. Tucker to help you decide which is best for you!

Pulse wave or Shockwave Therapy. PiezoWave Acoustic Pulse Wave or Storz Radial therapy are both used in my office.
PEMF therapy (these are in office or at home devices). For at home devices I am still in the process of vetting the best products for my patients.
Lymphatic therapy. I use LympaTouch and the Deep6 cupping devices.
Frequency Therapy. I am not a fan of Healy. In the office I use SCENAR microcurrent therapy
Whole Body Vibration. In the office I use VibraGenix with sound bath therapy.

If I can help you improve cell membrane health and your mitochondria function, you can build strong blood vessels so it is difficult for viruses, bacteria, toxins, mold and chemicals to create disease and this will promote healthy aging.

2023 Trends Ways to Improve Your Cell Health