TODAY’S DOSE OF HONESTY

As I start a new life chapter…
my message to all of you.

People ask me all the time how I got into this business. Truth is, I never wanted a career in television or media, and I never tried to be on TV. I just wanted to be a doctor—to help people feel better, to be a healer, to save lives. Never in my wildest imagination did I see myself becoming the face/voice for medical and health information on the #1 TV network in the country, reaching millions of people every day. It was the biggest thing that had ever happened to me professionally, and it was not even remotely on my wish list or radar. 

SYMPTOM SOLUTIONS

Heal your skin problems…
with light.

Red light, that is, and specifically, red light therapy. It’s one of the hottest wellness and beauty trends around. And I confess: I’m a big fan.

Here’s the science behind it. Red light therapy utilizes near infrared or low levels of red light energy, which emits heat but does not contain UV light or damaging wavelengths. When our skin/bodies are exposed to red light energy, the mitochondria (aka the powerhouses of our cells) absorb this energy and, in turn, create more energy. With more energy, certain cells can do their jobs—like repairing skin, boosting new cell growth, and enhancing skin rejuvenation—-more efficiently.

More research is needed, but there is data that support possible skin-health benefits that include:

• Stimulating collagen production, which gives skin its structure, strength and elasticity.

• Increasing fibroblast production, which makes collagen. Collagen is a component of connective tissue that builds skin.

• Increasing blood circulation to skin tissue.

• Reducing inflammation in skin cells.

• Improving the appearance of skin damaged by environmental factors, like too much sun, smoking, poor diet, and airborne pollutants.

Red light therapy has been associated with alleviating and/or improving a number of skin conditions, including:

• Acne

• Stretch marks

• Fine lines, wrinkles, and age spots

• Psoriasis, rosacea and eczema

• Wound healing and scarring

• Hair loss

And the potential benefits don’t stop with skin: These treatments may also accelerate healing in the body (after cancer treatment, for example); relieve the pain from certain types of arthritis; improve sleep, mood, and chronic pain; and boost energy levels. All this said, there’s not A LOT of science yet to confirm that red light therapy actually will do everything it’s claimed to do. More research is needed.

Is it safe? Red light therapy poses little risk for most people. It’s not invasive, potentially toxic, or harsh like other skin treatments, and it doesn’t utilize cancer-causing ultraviolet light. That said, if the therapy is not administered properly, there is potential risk to the skin or eyes (if they are not covered). And if you have any condition that predisposes you to hyperpigmentation (like lupus), you should stay away from it.

Where to find it. In addition to medical office-based treatments, many salons and medi-spas as well as gyms, tanning salons, and wellness centers now offer red light therapy services to their clients. You can also find a variety of devices for home use at retail and online. Before you buy, though, it’s smart to check in with a qualified professional (aka dermatologist).

COMMUNITY

My 6-month FITNESS EXPERIMENT
with trainer Korey Rowe

Full disclosure: I love experiments and I really love challenges. And because I come at everything through a scientific lens, when the opportunity arises to make myself the subject of a “study,” I leap at it. Even if I don’t succeed, I always learn something, so I’m not afraid of failing! And that’s precisely why I decided to start an intensive, 6-month experiment in fitness, health, well-being and fun by partnering with trainer Korey Rowe. (@korey.rowe) maybe brief bit about Korey (NYC-based? clients?)

At present, I admit that I feel very good. My blood tests are all normal, my BMI and visceral adipose tissue (belly fat that surrounds the organs) are in a very healthy range, I work out 6 days a week, and get 7 hours of sleep a night. But deep down, I know this is not my best. It is simply “okay." And last month, when my back and entire left side of my body went into full and painful muscle spasm, I knew it was a sign of something not good lurking beneath a surface of “fairly fit.” It was time to be honest with myself. I can do better, feel better, look better, move better. And now is the time to do it—to get into the best shape of my life. And I’m going to bring you along with me!

Korey and I started by collecting baseline data (you can do this too). We took measurements of my chest, waist, hips, and maximum quad (thigh) circumferences. My “In Body” Body Composition results showed a 22% body fat percentage and visceral adipose tissue score of 5, which are very good. (Many gyms and doctors’ offices have the In Body machine). My cholesterol, CRP (a measure of inflammation), and diabetes screens were all normal. I took photos, and Korey put me through some fitness testing. I was strong, but not evenly strong. This baseline testing showed a fairly significant discrepancy between the strength of my right and left sides (legs and back) and a pretty poor HIIT (high-intensity interval training) capacity. My endurance at lower rates of exertion were good but at high-intensity efforts, I crashed and burned.)  

And so, it begins. I have committed how many times a week? to a new cardio program, a strength regimen that targets my body’s weakness and does not allow for my strong side to compensate for the other, another hour of sleep a night (totaling 8 hours), and some HIIT workouts. I promise to share updates on this “experiment” with you—if you’re interested, you can do it with me! (There is strength in numbers!). I will be posting a lot of it on Instagram along with Korey’s tips, my journey, and finally, the end results. If you want to do it with a friend, forward this email to her/him to sign up and support you!

Jen, I suggest saving for the following for a future update, where we can break down each zone for people (what it means, what type of exercise gets you into each zone, what fuel is being utilized, etc.)

PS: A quick primer on heart rate zone training. 

This type of training is based on the principle that at different heart rates, your effort is producing a different outcome and using different sources for fuel. 

• First, some easy math: 220 - your age—this is your maximum heart rate.

• Then subtract 10% of that number—this is zone 5 (anaerobic zone). 

• Subtract the same 10% number from the lower number—this is zone 4 (your aerobic cardio zone).

• Keep subtracting that same 10% number three more times until you get to 50% of your max—zone 1.

• For example, my maximum heart rate is 165 (I am 55 years old). So, for me:

 Zone 5= 149-165

 Zone 4: 132-148

 Zone 3: 115-131

 Zone 2: 98-114

 Zone 1: 80-97 

You can check your heart rate during exercise with a wearable device OR by checking your pulse for 6 seconds and multiplying it by 10.

COMMUNITY

P.S.: You asked for it!

SO many of you have been asking me about my SMOOTHIE RECIPE! I’ve got you! Just click the link below, which will take you to the issue of TODAY’S AJENDA that features the recipe. Scroll down to “Sip Your Way to an Easy Body Reset” and you’ll find it. Enjoy!

🍓🥬 My Luscious Green-Berry Power Smoothie

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ABOUT DR. JEN

In her roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has written several books, including the best-selling The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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