Keto Diet and Intermittent Fasting

Did you know?

Fasting has been linked with some positive health benefits and may even help extend your lifespan.  It seems daunting in the beginning and seems like you are going to be starving.  But that is not the case.

More and more people are reaping the benefits of this combination of ketogenic diet alongside intermittent fasting without having to suffer through long periods of deprivation.  Some people dismiss intermittent fasting but those that have tried it speak to it’s wide range of benefits.  They often feel better, less hungry, and have more energy.

The keto diet has proven to be life changing and even a lifesaver for many people.  This combination of keto diet and intermittent fasting brings incredible benefits from weight loss to mental clarity to extending your life.

The combination, often called “The Gold Standard” – Intermittent Fasting on a Keto Diet

Intermittent fasting is not a requirement of keto diet but it can give you a nice boost in ketones, energy, and overall results.  People wants to see results fast so they stay motivated and which helps to maintain the lifestyle.  If you have never tried keto or you are stuck on a plateau, you may want to consider this combination.  Intermittent fasting alongside keto diet promotes the production of ketones, which helps you get into ketosis faster and with greater ease.  Fasting also triggers autophagy which is the cell renewal process which makes your entire body work more efficiently.

Fasting is NOT a form of self-torture!  Your body is an incredible machine and has vast capabilities.  Your body is designed to survive and THRIVE.  But we have to know how give it support.  You’re not going to do this but even if you fast 3 full days, your body will most likely not experience any negative health consequences.  When you start, it can be a little scary because your eating routines are disrupted but very quickly you will find that a 15 or 16 hour fast will feel perfectly normal.

Fasting and a reduction of calories

Eating Windows

One of the easiest ways to begin intermittent fasting is to structure your days around your eating windows.  You can schedule your eating window around what works best for your lifestyle.  It will be vastly different for many people as our schedules are so different.  At New Vitality Centers we have people that work a variety of hours including night hours, so it is different for everyone.  Parents who have after school activities for their kids often are not eating dinner until 8:00 pm at night.  Pick the eating windows that is right for YOU.

You may choose to fast for 16 hours, while giving yourself an 8-hour eating window.  This could mean skipping breakfast and then allowing yourself to eat between 1:00 pm – 9:00 pm. Many people follow that around 6:00 pm they eat dinner.  By 6:00 am you have already fasted 12 hours and by 10:00 am you have fasted 16 hours.  This isn’t to say when you get up you cannot have your coffee.

As your body adapts to intermittent fasting, you can start to experiment with shorter eating windows if you like.  Just remember to adjust your eating and fasting windows to whatever makes you feel your very best.  Many people find that they are not hungry after the routine is established and say they “forget that it is lunchtime” unless they have a lunch meeting or lunch date.

What is Intermittent Fasting?

Intermittent fasting involves set time periods that you will eat and fast.  There are several methods you can follow but do not over complicate it. Pick a method and time frame that works for you in your own schedule.   Remember that this will help you burn fat instead of muscle.

Here are a few popular forms:

  • The 16/8 Method. You will fast for 14-16 hours each day leaving you with 8-10 hours of eating which is called your “eating window”.  For example:  Eat 2 – 3 meals between 12 – 8 pm and then fast throughout the night and morning.  This is the method New Vitality Centers recommends because it allows you to live a healthy manageable lifestyle without frustration and not feeling hungry.  Remember this does NOT give you a license to consume as much as you want during that “eating window”.  Some people even take this up to 18 hours because they are not hungry when they are trying to get into ketosis.
  • The 5:2 Diet. On this, for 5 days a week you eat what you typically would with no restrictions.  The other two days only consume 500-700 calories.  New Vitality Centers does not like this protocol as evidence shows that most people eat too much during the 5 days of eating and find it very difficult to lose weight.  This works for some people or can work when you are on a vacation.  New Vitality Centers has found that for a regular plan, many do not do well because they consume too much on the 5 days without restrictions, so they end up staying on a plateau.
  • The Warrior Diet. Using this method, you fast for a full 20 hours every day.  Then eat one large meal.  This is also difficult because it is hard to sustain and life a normal life.  Some people will do this to quick start their plan or enhance their plan to meet their goals after they have already become accustomed to intermittent fasting.


How Does Intermittent Fasting Work?

The main and immediate benefit of intermittent fasting is that it can simply help you cut calories without even noticing it. This is also called “mindless eating”.   Your body can only handle so much food at a time, so if you restrict the time, you will naturally eat less.  Ketosis and fasting have a lot in common.

When you are in ketosis your body is already acting like it’s in a fasted state buy breaking down stored fat into energy.  This is the goal! To lose fat and not muscle.  Intermittent fasting can promote weight loss, boost your metabolism, lower the risk of chronic diseases, and even reverse aging.

Keep in mind that intermittent fasting should never involve such long periods of abstaining from foods that you experience complications.  It is also easy to become dehydrated during fasting and keto diet.  Drinking heavy fluids is a must!  Exercise is highly encouraged and will promote weight loss and change your body composition with this plan.  Remember to hydrate!

What About Muscle Loss Verse Fat Loss?

Intermittent fasting improves muscle synthesis when you exercise while you are fasting.  Evidence shows that intermittent fasting may be more effective in maintaining muscle mass than non-fasting clients.  The reason you do not lose muscle during intermittent fasting is because of the process of autophagy which helps renews and repairs cells.  This includes muscle cells and letting them THRIVE.



Health Benefits of Intermittent Fasting

Many studies have shown that intermittent fasting produces strong benefits for both mentally and physically.  Intermittent fasting not only helps you lose weight especially alongside the keto diet, but it also improves your metabolism, lowers inflammation (which is the root cause of many chronic diseases), reduce the risk of diabetes, cardiovascular disease, and Alzheimer’s (and more).

Many patients at New Vitality Centers have experienced having to use a lower dose of blood pressure medication or go off of it completely.  Some patients require lower insulin requirements.

The “eating windows” may seem strange but having restricted time periods to eat forces you to make your day more structured.  More importantly, it can help you live longer with a higher quality of life!

  • Mental Clarity. Very quickly you will notice a clearer head and better focus.  The energy you body uses to digest food can now be diverted to your brain, thus clear head and better focus.  Intermittent fasting also increases the production of ketones which helps protect brain cells and reduce brain fog.  When your brain is powered by ketones, you are able to focus better and won’t have issues of distractions by manic hormonal shifts and insulin changes.
  • Body Composition. The combination of intermittent fasting and keto diet will have you looking better and feeling stronger and more in charge.  It can help you lose belly fat.  By using the “eating windows” and eating the right foods automatically restricts calories without it even being notices; again “mindless eating” in a positive way.  Calorie reduction is one thing but intermittent fasting helps also helps to lower your insulin levels and increase your metabolism.  Both of these are essential to fat burning.  A reduction in inflammation also occurs.  Several factors are affected overall – your hormones stabilize, your blood sugar levels even out, and your cells can better cleanse themselves.  This leaves you with a more youthful body system for a better and longer functioning brain and body.

Tips to get started:

  • New Vitality Centers can help you get started with the 8-week program and guide you to a lifestyle change that is sustainable.
  • Intermittent fasting and Keto Diet can be incorporated into any lifestyle and schedule no matter how busy and hectic you are. Do you hear people say, “I am too busy”?  These are usually the people that need it the most.
  • Restricting eating times can be a great form of stress relief. It automatically gives you structure for your day which is something we all could use more of.
  • Just because you have “eating windows” the power of the food you eat is a tool. It does not give you a license to eat whatever you want during that time.  Remember that!
  • During your non-fasting times, you will need to consume mostly proteins which include fish, healthy fats which include fish, grass-fed meats, dairy, eggs, and high-quality oils, and also a mix of low-carb plants.


The combination of both – intermittent fasting and keto diet will get you into ketosis faster and you will be able to maintain it more easily.  Intermittent fasting and Keto diet have some incredible benefits.


Other services at New Vitality Centers:

  • BHRT – Bio-identical Hormone Replacement Therapy
  • PRP Microneedling Skin Treatments
  • PRP Hair Restoration
  • Medical Weight Loss
  • Erectile Dysfunction
  • IV Nutrient Drips
  • Botox


For more information, call us and make your appointment.

New Vitality Centers

665 S. Kings Ave., Brandon, FL  33511


The Danger of Low Testosterone

Low testosterone is very common in men over age 40 since men begin losing their testosterone at the rate of 2 to 3 percent per year beginning at age 30.  It is a normal part of aging.  It is noticed by symptoms and can be confirmed with blood work.  It is very important for men to understand the risks that can be faced with having low testosterone.  Testosterone plays a very important role in your body.  It is the body’s chemical messengers that make all of the organs function efficiently.  It is not just about the bedroom.  It is about overall health and wellness and disease prevention.  Low testosterone treatment is simple and it just means replacing lost testosterone and bring it back to youthful levels with all the resultant benefits.


Cardiac Risks

Men between the ages of 40 – 59 years have more cardia problems than the rest of the population.  Heart attacks become more common as they get closer to age 50.  There is a link between low testosterone and risk factors associated with cardiac disease.  Low testosterone is associated with cardiac risk factors including obesity, diabetes, therosclerosis, and hypertension.  Remember your heart is a muscle and one of the main functions of testosterone is to keep muscles strong and of normal size.  Maintaining a normal level of testosterone can increase levels of HDL cholesterol which is the “good” cholesterol that protects your heart.

Reduced Muscle Mass

Low testosterone causes a reduction in muscle mass and prevents muscles from proper maintenance and growth.  With low testosterone, men can work out and muscle development still fails no matter how hard the work out is.  It is very difficult to build muscle mass no matter how hard you work out.  This can be very frustrating to work so hard and not see results.


Risk of Type 2 Diabetes and Obesity

Low testosterone in men can contribute to Type 2 Diabetes and Metabolic Syndrome.  If low testosterone is left untreated, Type 2 Diabetes is more likely to develop.  If Type 2 Diabetes is left untreated, it can lead to very serious side effects that are very dangerous that include diabetic nephropathy, diabetic retinopathy, diabetic neuropathy.  When you have diabetes, sugars crystalize in the capillaries of your extremities like the feet and toes.  This causes lack of blood flow and can have serious harmful outcomes including surgical amputation.


Low testosterone exacerbates inflammation.  Inflammation is the root cause of many chronic diseases.  Inflammation also leads to a poor immune system, Alzheimer’s disease, heart disease, lupus, stroke, rheumatoid arthritis, and atherosclerosis which is too much fat in your capillaries and veins.


Many studies in both men and women show that low testosterone can cause anemia.  In a study published in the Journal of Urology in April, 2016 revealed that testosterone treatment decreases the prevalence of anemia and metabolic syndrome.  Reversing anemia can be difficult which is why it is important to maintain healthy levels of testosterone throughout your life.


Some of the other side effects of Low Testosterone include: 

  • Muscle Weakness
  • Lack of Sex Drive and Libido
  • Loss of Memory and Focus
  • Mood Disorders
  • Depression
  • Increased belly fat
  • Poor sleep


Many people attribute these to “just getting older” and they think there’s nothing you can do about it.  Quite the contrary, maintaining proper levels of testosterone is easy with BHRT or Bio-identical Hormone Replacement Therapy.  This is a natural treatment unlike synthetic forms of testosterone.



Other services at New Vitality Centers:

  • BHRT – Bio-identical Hormone Replacement Therapy
  • PRP Microneedling Skin Treatments
  • PRP Hair Restoration
  • Medical Weight Loss
  • Erectile Dysfunction
  • Botox

You Cheated On Your Diet (Healthy Lifestyle) How to Recover

You Cheated On Your Diet (Healthy Lifestyle) How to Recover

It happens.  Don’t beat yourself up about it, BUT don’t let yourself be set back from reaching your goals.  One of the worst things you can do is to think “I already blew it, so I’m just going to eat what I want the rest of the night”.  That’s like saying “I’m going to start my diet tomorrow, so I am binging tonight”.  We believe that people should not “diet” and should not think of losing weight as a dieting.  Instead, if dieting, choose a healthy lifestyle.  So many chronic health issues are caused or prevented by maintaining a healthy weight with the proper diet and exercise.  Doctors say that by losing weight, just this one change can prevent and help so many chronic health issues such as:

  • High blood pressure
  • Out of control cholesterol levels
  • Stroke
  • Fatty liver disease
  • Kidney disease
  • Heart Disease
  • Type II Diabetes
  • Depression
  • Sleep issues and sleep apnea
  • Gallstones
  • Osteoarthritis
  • Fertility issues
  • And more

Did you hear that?  One positive change can improve so many health aspects!

Some people think that they can just “blow the entire day” after the so-called cheat. NO, please don’t.  If you have stayed under or around 50 carbs because you are maintaining, you are probably alright.  If you have gone higher, you will need to reset, if you don’t, it will set you back both emotionally and physically.  A single meal can put you over the top with all the poor-quality food that is available.  Remember at 50 carbs you are maintaining, to lose weight you must get below 25 again.

Recovering from Cheating

It’s not the end of the world but you’re going to have to go low carb and get back on your meal plan for long-term results.  We are talking about long-term results for complete lifestyle.  Here are some tips to help you get back control:

  1. Track your carbs. This is very important because EVERYTHING COUNTS.  Doing this will help you not cheat.  Again, the goal is not to go over 25 carbs.
  2. Try intermittent fasting. By combining intermittent fasting and keto you will have better luck getting back into ketosis a lot faster.  This will shift your body from using carbs to fats a lot quicker.
  3. Exercise more. Physical activity helps with so many things.  Physical activity will deplete the sugar and glycogen stores in your body.  Do any activity that gets you moving such as running, walking, dancing, biking, kayaking, etc.

Try MCT supplements.  MCT is a fatty acid that is rapidly absorbed by your body and is converted to ketones.

Now, let’s move on and learn how to avoid cheat days.  Here are a few things you can do to help get you out of the mind frame of not cheating:


  1. Practice mindfulness.  This term is used so often but keep it simple.  It means paying attention to your own body because it can resist cravings and emotional eating that so many people are guilty of.
  2. Make your eating and diet something that you like and enjoy. Make sure you are incorporating high protein foods because this will help you not feel hungry.  By consciously thinking about your meals will also help you not get bored with the same old foods.
  3. Plan your snacks and meals. People often complain about this, but it is not that difficult.  This will make it easier to stick to and actually ave you time.  Eating spontaneously is much harder and adds stress to something that should be making you feel healthier.
  4. Avoid buying anything that is tempting for you. This can be difficult especially if you are living with people that do eat the way you do.  It is also hard if you shop when you are hungry.  At least keep them out of sight.
  5. Have an accountability person. At least in the beginning to get you started this is important.  New Vitality Centers likes to see you once a week or every other week.  This not only allows for the weigh in’s but also helps you stay on target with coaching and added information.  Accountability to someone makes it more difficult to cheat.

New Vitality Centers offers FREE InBody testing to help you know what your body is made up of.


New Vitality Centers

665 S. Kings Ave.

Brandon, FL  33511

(813) 436-0708

What Every Man Needs to Know About – ANDROPAUSE

What Every Man Needs to Know About – ANDROPAUSE


What is Andropause?

As men approach middle age they experience a phenomenon similar to female menopause, called Andropause. Unlike women, me do not have a clear cut sign to mark this transition, such as the cessation of menstruation. Both menopause and andropause, however, are characterized by a drop in hormone levels. Estrogen in the female, testosterone in the male. Resulting bodily changes happen gradually in men and are accompanied by changes in attitude and mood, fatigue, a loss of energy, sex drive, weight gain, brain fog, and endurance.

Studies show that this decline in testosterone can actually put men at risk for other health problems such as heart disease, diabetes, obesity, and weak bones. Since all this happens at a time when many men begin to question their values, accomplishments, and direction in life, it’s often difficult to link the changes that are occurring to more than just external conditions.

Is Andropause a new phenomenon?

Yes and no. In fact, Andropause was first described in medical literature in the 1940’s. So it’s not really new. But, our ability to diagnose it properly is because tests for bio-available testosterone weren’t available until recently and many men were not aware. Andropause went through a long period of being underdiagnosed and undertreated. Now that men are living longer, there is heightened interest in Andropause, and this will help improve the way this important transition period is treated.

Another reason why Andropause has been underdiagnosed over the years is that symptoms can be vague and can vary a lot among individuals. Some men even find it difficult to admit that there’s a problem. Many just think they are getting older and there is nothing you can do about it.  Physicians didn’t always consider low testosterone levels as a possible cause; not many do because of the new studies.  Doctors often concluded that symptoms were related to other medical conditions such depression or were simply due to aging, and encouraged their patients to accept ‘the inevitable,’  ” I’m getting older and there’s nothing I can do about it”.  Fortunately, this situation has changed dramatically. New testing methods and an increased interest in men’s aging among medical researchers has focused so much attention on Andropause that major efforts are underway to quickly share emerging scientific information.

Whatever your age, as a man you need testosterone (woman do also but at a much lower level) to maintain energy and focus, to build lean muscle, to boost your sex drive, and to regulate your moods.  The onset of andropause and the drop in testosterone that goes with it can have a big impact on the quality of your personal and professional life.  When many men are interviewed, many say “I just don’t feel like myself anymore”

What causes Andropause?

Andropause gradually comes on as men age.  It is a natural part of aging because your glands slow down and stop producing adequate levels of testosterone.  Because of the decreased testosterone levels, thyroid and DHEA levels decrease.  On the other hand estrogen levels increase which is not such a good thing in men.

What are the symptoms of Andropause?

Here are the common symptoms of andropause:

  • Fatigue
  • Memory loss
  • Low sex drive
  • Sexual dysfunction
  • Weight gain (especially mid-section)
  • Depression
  • Irritability
  • Hair loss
  • Prostate problems
  • Osteoporosis

Can Andropause be treated?

Loss of testosterone is a normal part of aging and hopefully the stigma is going away.  It’s going to happen to every man as he gets older but that does not mean you have to accept it.  As long as you have a good provider that monitors blood levels, hormone levels can be safely and effectively restored through hormone therapy.  The most effective delivery system is through BHRT Bio-identical Hormone Replacement Therapy.  Most men see results in about 2-3 weeks.  It’s really simple.  It is times released pellets that deliver the right amount of testosterone everyday.  Most men get treatment every 4 – 6 months. It is important to have a healthy lifestyle as you age and this treatment as well as any other treatment goes hand in hand with a healthy diet, regular exercise, good sleep, and stress management.

If you would like to see if you are a candidate for BHRT, Bio-identical Hormone Replacement Therapy, give us a call for lab work and a consult with Dr. Trim.


New Vitality Centers

665 S. Kings Ave.

Brandon, FL  33511

(813) 436-0708


SkinPen Microneedling Is Having Amazing Results For Hair Loss

SkinPen Microneedling Is Having Amazing Results For Hair Loss

Hair loss in both men and women can be emotionally difficult to handle.  PRP, Platelet Rich Plasma is changing the game for restoring hair growth and giving hair a thicker appearance.  It is  an easy procedure that is done in the office with no downtime.  PRP, Platelet Rich Plasma promotes hair grown on dormant hair follicles.

Where does the PRP, Platelet Rich Plasma come from?

It is a simple blood draw from the patient.  The blood is spun and harvested to get the PRP which is  the clear portion of the blood.  That is the PRP!  Your own blood is used to get the PRP so there is no risk of rejection.  These cells are highly concentrated platelets that release growth factors.  These growth factors have been shown to stimulate new hair growth on dormant hair follicles.  They have also been shown to improve the health and texture of the existing hair.

How much downtime is involved?

There is virtually no downtime.  New Vitality Centers uses the only FDA approved medical grade microneedling device called the SkinPen.  After numbing cream is placed on the surface of the skin, tiny needles are used to penetrate the skin prior to using the PRP.  The PRP is then applied to the head.  It is recommended that it remains in place for 24 hours, but it does not mean you cannot go about your daily activities.

How long does each the treatment take?

Each treatment takes about an hour.  The first portion of the appointment is drawing the blood and obtaining your PRP.  The middle portion is the cleansing and numbing the treatment areas which takes about 20 minutes.  The final portion is the microneedling itself and applying the PRP.

How many treatments will I need?

Depending on your goals, most people get between 3 – 12 treatments; 3-6 being the most common.   Most treatments are 3 to 4 weeks apart.

When will I see results?

PRP, Platelet Rich Plasma is regenerative so it will continue to work months after treatment.  Although each patient is different usually you begin seeing results about 3 weeks you will notice improvement in hair texture, thickness in the hair shaft and regrowth of hair. It typically takes three to six months from your initial treatment to see measurable results.

Are there any contraindications to PRP?

Platelet Rich Plasma injections may not be appropriate for a patient who: Has blood or bleeding disorders, Is taking blood thinners, Is anemic, Is pregnant, Has a medical condition that could spread or worsen, such as active infection, metastatic disease or certain skin diseases.

What are the side effects of PRP treatment for thinning hair?

PRP is obtained directly from your own blood and this virtually eliminates the possibility of an allergic reaction. Like any treatment involving injections, there may be mild bleeding, small risk of bruising and or infection at the injection site. There may be some tenderness or swelling at the treatment site which can last three to five days.

If you are interested, call 813-436-0708 to schedule today!


New Vitality Centers

665 S. Kings Ave.

Brandon, FL  33511

(813) 436-0708

10 Things Every Man Needs to Know About Testosterone

10 Things Every Man Needs to Know about Testosterone

Women are not the only ones that need hormones.  Fluctuating hormones are most associated with women.  However, men experience this too but never think that the way they feel is because of hormones.

In fact, they go through the male equivalent of menopause.  This is called Andropause.  This is a subject that is not talked about enough.  We are not sure why whether it is embarrassment or the “tough guy” syndrome.  It should be discussed because it plays a huge role in how well you feel as you age.  The lack of conversation leaves many men in the dark about what their hormones are doing in their bodies.

Hormones affect the body in various ways, from energy and emotions to body composition.

  1. It causes hair loss. There is a strong link between testosterone and hair.  A drop in hormone levels can be responsible for hair loss.  It can cause hair to grow in new places too.  Male pattern baldness is often genetic.  But it can be start with low levels of testosterone.


  1. Testosterone does not make you aggressive. This idea is a myth.  The misconception is damaging.  This behavior is generally caused by other biological and social factors.


  1. Low testosterone can cause low libido. Testosterone is associated with sex drive however low testosterone can be responsible for a low libido and sex drive.  It can also cause many men to suffer from erectile dysfunction.  This s more common in older men but can occur at any age.  In fact, 1 in 4 men under age 40 seek treatment for erectile dysfunction.  Testosterone stimulates receptors in the brain which releases nitric oxide.  That causes a series of chemical reaction, which causes an erection.  Without adequate testosterone, this cannot occur.


  1. Men can develop breasts. Low testosterone triggers Gynecomastia in men.  We can see this often during puberty but for middle-aged men gynecomastia can be more persistent.  It is known to occur during andropause which is referred to as “male menopause” and is the result of low levels of estrogen.


  1. Men have hormone cycles. Men’s hormones fluctuate just like women on a daily and monthly basis.  It affects the biological processes, moods, and emotions just the same as they do in women.  Men can become stressed, grumpy, and irritable and it can change from one extreme to another.


  1. Low testosterone can cause fatigue. If you struggle to muster up enough energy to face your day even after a good night’s sleep, your hormones may be the reason.  Insomnia, irritability, and stress caused by low testosterone in men can contribute to fatigue.  This is worrisome and causes you to lose sleep which makes you feel even more tired.


  1. Excess estrogen can cause weight gain. Testosterone is “what makes men, men”.  It allows them to have their muscular physique which is why they have more lean muscle mass and a higher metabolism.  Hormone imbalance in men often means that testosterone drops while estrogen increases.  The result can be weight gain.  It can come out of no where even when you have not changed your diet or physical activity.


  1. Low testosterone can make you depressed. There is a strong link between low testosterone and depression.  Hormones dictate moods, and hormone imbalance can wreak havoc in your body and emotions.  If you find yourself down or feeling depressed it can be that you have low testosterone.  The most common symptoms include persistent fatigue, irritability, lack of motivation and drive, and a decrease in sex drive.


  1. Too much alcohol can lower testosterone. While alcohol can have benefits, too much can cause your testosterone levels to drip.  Regular over consumption of alcohol can contribute to low testosterone.  Therefore, men who suffer from alcoholism often have low levels of testosterone and above levels of estrogen.


  1. Hot flashes can occur in men. Hot flashes and night sweats are common symptoms of menopause.  It is quite common for men to experience them too.  This can happen when low testosterone levels trick the brain to think that your body is overheated.  This causes the blood vessels near the surface of the skin to widen which is when the sweating and flashes happen.


The effects of hormone imbalance in men can be difficult to deal with.  Fortunately, there is treatment available which is quite easy.  It can reduce and even eliminate these symptoms.  The process starts with an analysis of your levels with a simple blood test.  At New Vitality Centers, several levels are reviewed to determine the correct dosing.  The easiest and most convenient method of treatment is called BHRT or Bio-identical Hormone Replacement Therapy.  This is timed released pellets that delivers what your body needs on a daily basis.  Most patients have treatment 2 to 3 times a year.  The pellets are made with natural products – yams.  No, you cannot eat yams to increase your testosterone.  Throughout the treatment, the patient is monitored and evaluated to make sure that a perfect balance is restored.

New Vitality Centers

665 S. Kings Ave.

Brandon, FL  33511

(813) 436-0708

Are You Sleeping Too Much?

We always talk about the importance of sleep, not just the number of hours of sleep but also the quality of sleep.  But have you ever considered that you are sleeping too much?  Can that really happen?  Yes, it can!

If you have been feeling tired and cannot drag yourself out of bed, maybe too much sleep could be the problem.  Everyone experiences insomnia and sleep deprivation at some points in time.  There are harmful effects of oversleeping.  Sleeping too much can bring about underlying health conditions like depression and certain chronic diseases.

It sounds good but we should not be sleeping 12 hours a day.  We do need a certain amount each night to help restore our energy and support body functions, but too much sleep can be problematic.

How much sleep should I be getting?  The National Sleep Foundation believes that getting 7 to 9 hours of sleep each night is normal and healthy for most adults.  This is what is needed to feel energized and operate at your best.  Getting around 7 to 9 hours of sleep each night has several benefits:

  • A better mood
  • Improved concentration
  • Lower risk for obesity and many diseases
  • Longevity

They also found that getting over 9 hours of sleep seems to be too much.  Consistently oversleeping is called hypersomnia and is more than 9 hours and it can indicate that something is wrong whether mentally or physically.  This is true when you wake up and still don’t feel rested or healthy.

There are many causes of oversleeping.  Sometimes it can be a symptom of certain medical conditions such as:

  • What you eat is very important
  • Obesity
  • Depression
  • Unbalanced hormones
  • Chronic pain
  • Chronic inflammation and autoimmune diseases
  • Issues with breathing due to smoking, asthma, and obesity
  • Side effects from medications
  • Chronic stress
  • Sleep disorders including sleep apnea, narcolepsy, and bruxism

Diet is a huge factor in a person’s health and it impacts sleep quality.  Poor nutrition increases the risk of heart disease, obesity, diabetes, Alzheimer’s disease, and more.   A study in the Journal of Clinical Sleep Medicine confirmed these findings.  The study further confirms that just one day of eating foods high in sugar can result in reduced duration of slow-wave sleep which is referred to as “deep sleep”.  This is the part of sleep that restores physical and mental energy and more.

Spicy and acidic foods can kill efforts to good sleep quality because it can cause heartburn.  Heartburn is very problematic for people with acid reflux.  Eating these foods close to bedtime because lying down makes heartburn worse.  It is uncomfortable and hinders sleep.

An old wise tale is to drink warm milk before bed.  Milk contains tryptophan.  The body uses tryptophan to make serotonin which is a neurotransmitter in the brain.  Serotonin helps control sleep patterns, appetite, pain, and other functions but does not contain enough tryptophan to change your sleep patterns.

If you are overweight, losing those pounds can help tremendously.  Losing the excess weight will help with other conditions that contribute to poor sleep such as high blood pressure, circulation issues, energy, and the ability to rest peacefully.

Have you ever been in bed at night and think “tick tock, tick tock, etc.”?  It’s 3 am and your up and frustrated.  We know that sleep is one of the most important needs in life.  We need it to function.  Without it, we break down physically and mentally.  Diet and lifestyle habits are hard to break but they could be sabotaging your efforts to get quality sleep.  A study from the National Center on Sleep Disorders at the National Institute of Health concludes that foods we consume can interfere with sleep.  The most common is caffeine and sugar; not to mention nicotine.

We like to keep you off medication at New Vitality Centers but if worse comes to worse, a sleeping pill could help if used in moderation.  Use caution with sleeping pills because it is merely a band-aid for the symptoms.  A doctor may prescribe sleeping pills on a short-term basis for patients who are having a stressful period in their life.

Lifestyle habits can play a leading role in quality of sleep or lack of sleep.  The Cleveland Clinic recommends these tips for good sleep:

  • Not going to bed until you are tired
  • Setting a regular schedule to get up, even on weekends
  • Not napping during the day
  • Avoid caffeine and nicotine at night
  • Not watching TV, eating, or reading in bed
  • Following the same bedtime routines
  • Avoid rigorous exercise 3 hours before bed
  • Invest in a high-quality mattress
  • Exercise during the day
  • Talk to your doctor about medications that could be interfering with sleep

Warning Signs of Too Much Sleep

If you’re wondering if you are sleeping too much, take a look at these warning signs:

  • Your’re always tired.
  • You are moody and irritable
  • Pain is getting worse from laying down too much
  • Your’re getting headaches and brain fog
  • You have slower reaction times and mental performance
  • Inflammation is worsening
  • Weight gain

Sleeping too much is linked to higher rates of inflammation, weight gain, mortality, and chronic disease.  Too much sleep is also has a negative effect on hormones and circadian cycles.  This can cause changes in reproductive hormones and fertility issues.

There are many side effects that can result from too much sleep:

  • Cognitive impairment such as memory issues, dementia and Alzheimer’s disease
  • Increased risk for depression or worsened depression
  • Increased inflammation, swelling, and pain because of less blood flow
  • Higher risk of obesity
  • Higher risk for heart disease (One study found that people who slept consistently more than 8 hours a night has double the risk of angina chest pains which is caused by reduced flood flow)
  • Impaired glucose tolerance which can lead to Type 2 diabetes
  • Impaired fertility
  • Higher risk of strokeRemember, most adults need about 7 to 9 hours of sleep each night.  This supports a healthy weight, brain, mood, heart, metabolism and more.


    New Vitality Centers

    665 S. Kings Ave.

    Brandon, FL  33511

    (813) 436-0708

Sugar, Salt & Fat Undermine Our Immune System

Sugar, salt, and fat make junk food delicious BUT undermines our immune systems!

It’s so easy to get caught in the trap.  Just look around at the chronic disease obesity and all around you.  It is more important than ever to get control of your health, your body, and your immune system not just because of the way you look but more importantly the way that you feel.  Underlying health conditions like obesity, heart disease, and diabetes have emerged as key factors in in COVID-19 deaths alone.  Among the fatalities 76.1 percent had high blood pressure, 35.5 percent had diabetes, and 33 percent had heart disease.  One study revealed that among the 18 – 49-year-olds hospitalized due to COVID-19, obesity was the most prevalent underlying condition, just ahead of hypertension.

Chronic conditions like Type 2 diabetes, heart disease, and obesity have a lot in common, including the fact that they’re often caused by poor diet.  What goes into your mouth is one of the only things you have control over AND EVERYTHING COUNTS.  Processed foods, junk foods, and soft drinks are key culprits in the rise of these and other chronic diseases, and they have a key role to play in COVID-19 deaths.

There are many factors that play a role in your hunger:

  • Your genes
  • Learned behaviors
  • Social cues
  • Your hormones
  • Environmental factors

Your Habits Can Shape Your Hunger

It is hard, but it is important to avoid bad eating habits.  One of the first steps to eating healthy is breaking some eating habits that severely hinder your progress.  Start by addressing these issues:

  • Binge eating. It’s easy to do.  Eating large amounts of food is something everyone has done at least once in their life, but it should be avoided, or it can undo all healthy eating efforts.
  • Emotional eating. Sometimes when your sad, angry, or stressed, you find comfort in your favorite snacks or food.  This is an easy way to fall into a pattern of unhealthy eating.  Remember emotions only last for a short time and finding healthier ways to deal with them will help you in many ways.  Find other ways to deal with them such as journaling, walking, or stretching.
  • Eating late. Dinner should typically be the last meal of the day aside from a small snack.  Many people eat constantly after dinner and that can cause them to consume a high number of calories just before bed.  It does not even matter if it is healthy food that you are consuming.

Practice Mindful Eating

Sometimes you eat out of boredom, because it is the social norm or because something you like is in front of you.  You may eat a lot more because you are distracted by a movie, by your phone, by your work, or by a video game.  When you eat mindlessly YOU WILL CONSUME MORE than you need which WILL lead to excel weight gain and an unhealthy balance of your sugar levels.  When you eat, focus on eating, paying attention to your body cues so that you stop when you are full or almost full.

Plan Your Meals In Advance

People say all the time “I don’t have time” – well they are the ones that need it the most.  There is always time and yes it may be difficult at first.  It is hard for everyone.  If you plan, you are more likely to choose healthy options when you go to the store.  Make sure you get a variety of foods in your diet.  Planning reduces the temptation to get takeout or make poor meal choices such as fast food or frozen meals.

Add More Protein to your Diet

Protein is not only good for providing you with energy to power you through your day, but it also can help you fuller longer as it takes longer for the body to digest carbs.  Using a ketogenic basic lifestyle plan can help and help you shed pounds quickly.  Intermittent fasting can help you burn fat instead of muscle.

But again, you must stick to it and make it a lifestyle.

Use Smaller Plates

Smaller plates lead to smaller portions.  Since people have a need to clean their plate, you can cut a significant amount of calories just by reducing portions by 20 – 30 percent.  Smaller plates can also trick your brain into thinking that you are consuming more than you are.

Make Your Food Plate Visually Pleasing

When your food or presentation is brightly colored, it triggers your brain to eat less.  It can also make food that you may not bee keen on eating seem more appetizing.

Slow Down a Bit

Eating too fast is an easy way to overeat, consume too many calories, and feel bloated.  If you simply slow down, your brain will have time to let you know when you are full so that you don’t overeat and have negative side effects.  If you can’t seem to slow down, try using your non-dominant hand or eat with chop sticks.  That will make you naturally slow down.

Don’t let poor eating habits ruin your health and prevent you from doing all the things that you like to do that make you happy.  If you have struggled with poor eating habits and your weight, consider contacting New Vitality Centers.  We are all about no nonsense weight management.


New Vitality Centers

665 S. Kings Ave.

Brandon, FL  33511

(813) 436-0708

Anti-Aging Made Simple with PRP

Anti-Aging Made Simple with PRP

Antiaging and skin rejuvenation is made simple with Microneedling with PRP using SkinPen. Fine lines, wrinkles, and acne scars can age your appearance and make you feel self-conscious.  Microneedling is a treatment that can help improve the texture of your skin and stimulate collagen production with little or no downtime. As we age, we lose collagen and elastin making the face and neck seem thin and saggy. Microneedling helps but only last about 30 days BUT using PRP (Platelet Rich Plasma) is the game changer that helps provide optimal results. It’s regenerative and long lasting.


  • Little or no downtime
  • The only FDA cleared microneedling device
  • More youthful skin without surgery
  • Reduces scaring such as acne scars
  • Rejuvenates from the inside out
  • Results are natural and safe for all skin tones and types
  • Jump starts new collagen without heat and chemicals
  • Safe and effective treatment


  • People who have sun damage
  • People who have acne scars
  • People who have poor skin tone and texture
  • People with fine lines and wrinkles
  • People with thin sagging skin


PRP (Platelet Rich Plasma) is a concentration of platelets in the blood that are crucial to wound healing.  When it is used for skin rejuvenation, the PRP releases growth factors into the skin to expedite the body’s own repair process and stimulates the production of new collagen and elastin.  New Vitality Centers uses your own blood and derives a high concentration of biological nutrient-rich cells and create autologous platelet rich plasma.  Since it is processed from your own blood, there is virtually no risk of an allergic reaction or rejection.


Most patients experience minor redness and light swelling for one to three days after the treatment.  You will begin to see some improvement after your skin heals.  However, microneedling with PRP relies on your own body’s ability to heal so your skin will continue to improve over the next several months.  A series of treatments is usually recommended depending on your goals and the cognition being treated.


New Vitality Centers

665 S. Kings Ave.

Brandon, FL  33511

(813) 436-0708



Ketogenic Diet and Intermittent Fasting May Relieve Anxiety and Depression

Ketogenic Diet and Intermittent Fasting May Relieve Anxiety and Depression

Is it possible?

We all know that low-carb, high-fat diet can help lower blood pressure, reduce your risk of heart disease, and help you lose weight. Depression is a mental disorder that affects more than 350 million people of all ages. Depression is not the same as mood swings and it is not the same as crying for a day over an unfortunate life event. Depression is a poison for someone who is suffering and contributes to many other diseases.  

Anxiety is a feeling of fear, worry, nervousness, and uneasiness about something and it is often recurrent in those who have chronic anxiety disorders. Feeling a little anxious on certain occasions like the first day of school, a job interview, or public speaking, is considered normal and most people experience that.

There are studies that show that ketogenic diet can help fight depression and anxiety too.  Many stories are coming out about people sharing how they do not feel depressed or anxious anymore on the ketogenic diet.

Your diet can absolutely have an effect on your mood and many studies have shown a link between diet and a person’s state of mind. When you’re on ketogenic diet, your body produces more GABA (gamma-aminobutyric acid), which is a valuable anti-anxiety neurotransmitter that helps the brain function properly. If your GABA levels are low, there is higher risk for anxiety and depression.

Weight loss may also help relieve symptoms of depression, especially if one of the reasons a person is depressed is linked to being overweight.  If you are at a healthy weight consistently it is linked to better sleep and happier moods.

Science backs up the mental health claims of the keto diet with improvement in stress, depression, and anxiety.

Ketogenic and Mood.  Keto acts as a mood stabilizer because of its anticonvulsant properties, positive energy changes in brain profiles.  A study tested the mood stabilizing properties of the keto diet on rats.  The results revealed that rats in the keto group spent less time immobile and they stated that this result is like how rats treated with antidepressants would react.

Ketogenic and Energy Levels.  The ketone bodies on a ketogenic diet have been found to produce more ATP for energy than glucose, and they are metabolized faster.  Glucose must go through glycolysis first.  High carb diets are associated with fatigue and sluggishness.  On keto it is reduced significantly which leads to overall improved energy.  Lack of energy to participate in activities is one of the symptoms of depression, and the keto diet can help reduce those symptoms by increasing energy levels.

Ketogenic and Inflammation.  It is well-known that high carb diets increase the risk of inflammation, especially in overweight and obese people.  Chronic inflammation and oxidative stress are two huge factors of many diseases including depression and anxiety.  Keto diet helps to eliminate inflammation in the body and there’s good reason.  Aside from being great for weight loss, the keto diet is naturally anti-inflammatory.  When on keto diet, you are reducing food that feed inflammation.  One of the first things that happen when you go on keto is your drop some initial weight quickly.  You get reduced bloat which accompanies inflammation

The neurological benefits of the keto diet are continuously being studied and we are already seeing plenty of evidence that supports keto benefits such as improved cognitive function, improved memory, and brain function.

The current evidence shows the positive effects of the ketogenic diet on depression and anxiety.  For example, people who have lost weight on the keto diet never fail to say how great and confident they feel again.