Want to Lower Your Blood Pressure By 20 Points? Try This…

Want to know about an exercise that can lower blood pressure significantly? We’re talking as much as 10-20 mmHg.

No, it’s not an endurance exercise. No, it’s not strength exercise.

It’s actually an exercise you can do anytime and anywhere. It’s called isometrics.

What are Isometric Exercises?

Isometric exercises, the kind where you contract large muscles without actually moving the body part, may help reduce blood pressure in healthy people, a newer study shows. And something as simple as squeezing your inner thigh muscles together while you sit would qualify.

That’s right. Isometric exercises can be done anytime, anywhere, and they don’t require you to bend or lift.

In a handful of studies, folks with normal blood pressure who did three 15 to 20 minutes sessions of isometric exercises every week for 10 weeks experienced more than a 10-point plunge in their systolic blood pressure.

And their diastolic pressure fell almost 7 points.

Not bad for not lifting a finger!

Simple things like doing a static hand grip, or doing leg squeezes all count.

In the research, the three weekly sessions included doing multiple 2-minute rounds of isometric exercises like those, with 1 to 3 minute rests in between.

In one study a hand grip spring dynamo-meter was used for IHG (Isometric Handgrip) exercise training. A total of 30 normal healthy volunteers in the age group of 20-40 yrs were enrolled for the study.

Exercise training protocol consisted of five 3-min bouts of IHG exercise at 30% of maximum voluntary contraction separated by 5 min rest periods. The exercise was performed 3 times/wk for 10 wk. Subject’s blood pressure was measured before and after exercise.

There was a significant reduction in resting blood pressure following 10 wk of exercise training.

Both Systolic and Diastolic blood pressure reduced significantly.

When Did this research start?  Cool Story…

In the mid-1970s, the U.S. Air Force asked Dr. Ronald Wiley, an expert in heart and lung physiology, to find a way to keep fighter pilots from losing consciousness when flying the F-16 fighter. This jet could accelerate so fast that the G-forces it generated made it difficult for the pilot’s heart to pump blood to the brain, causing vision problems, trouble thinking, and blackouts.

One of Wiley’s strategies was a hand grip that pilots could squeeze to boost their blood pressure enough to maintain circulation to the brain. As he worked with pilots, he was struck by a contradiction ” Those who practiced with the hand grip for a few weeks lowered their resting blood pressure.

Types of Isometric Exercise

Plank Bridge
Lie down in the push-up position and place your elbows under your chest. Rest your body on the floor. Now, the entire weight of your body will be concentrated on your forearms. Push up your body and count to 10. Hold this position for 10 seconds and repeat 2 to 3 times. This is one of the simplest forms of isometric exercises, and it can be performed daily.

Isometric Push Up
Get into the pushup position as before and lie down with your arms extended. Lower your body to the halfway position and hold for about 10 seconds or count slowly until 10. This exercise can be repeated for 2 or 3 times, depending on your fitness level. Most isometric exercises are not very tiring, but you must take it slowly if you’re a beginner.

Isometric Bicep Exercise
This is the simplest type of isometric exercise, and it can be easily done at the office. Put your hands under the desk and place them against the tabletop, with your palms up. Now, press against the tabletop, keeping your elbows tight against your ribs. Hold your hands in this position for 10 seconds or count slowly until 10, and then repeat 2 to 3 times.

Isometric Shoulder Raises
For this exercise, you will need a pair of dumbbells. Hold one dumbbell in each hand and stand with your feet shoulder width apart. Raise both arms upwards from the side until they’re parallel to the ground. Hold them in this position for about 10 to 25 seconds, and repeat 2 to 3 times. If you find it difficult to raise both hands at the same time, you can start by raising one hand at a time.

Ball Squeeze
The ball squeeze exercise requires only a tennis ball or any other small ball. Hold the ball in one hand and squeeze it for 60 to 90 seconds. Place the ball in your other hand and repeat the squeeze for the same amount of time. Repeat the exercise three times with each hand.

Athletic Gripper Hold
Athletic grippers can be found at nearly any sporting good store. Grippers generally come in different resistances so you’ll have to choose one appropriate for you. Ideally, you should use one that you are able to squeeze for two minutes before your muscles fatigue. Hold the athletic gripper in one hand and squeeze it for two minutes then switch hands and repeat the exercise. Complete the exercise twice with each hand.

Practicing isometric exercises offers various benefits to our body and they are:

Isometric exercises help in strengthening and conditioning muscles.
They aid in strengthening dormant muscle tissues on isolated muscles.
They improve one’s control over the body.
Improve body posture and spine alignment.
Help in preventing injury.
Help in the development of lean muscles.
Improve bone density and make them strong.
Increase resistance power and endurance ability.
These exercises activate all the major units in the body.
These exercises can be done anywhere and anytime.
Most isometric exercises do not require any equipment, or at most a set of dumbbells is enough.
Help in graceful aging, keeping body posture straight and erect even in the old age.

As with any new exercise routine please speak with your Dr. to see if you are able to start this practice.

For those diagnosed with high blood pressure, I would start with the isometric hand grip exercises…

Simple, easy stuff that we can all do to lower our blood pressure and lead healthier lives.

Information compliments of

This Healthy Fat Dramatically Reduces Cancer Growth

A new study has found that the essential fatty acid gamma-linolenic acid (GLA) has an anti-tumor function and has proven to dramatically reduce the expression of various types of cancers.

GLA is found in grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil and chestnut oil.

Javier A. Menendez, Ph.D., of Evanston Northwestern Healthcare Research Institute in Illinois, has found that GLA substantially reduced Her-2/neu protein levels on the expression of the Her-2/neu (erbB-2) oncogene.

Her-2/neu (erbB-2) oncogene is involved in development of numerous types of human cancer.

What is HER-2/neu?

HER-2/neu (also known as HER-2) is a protein that is found on the surface of breast cells. It sends messages to the cell from ‘growth factors’ outside the cell. Growth factors tell cells to grow and divide.

What does it mean to be HER-2/neu positive?

Everyone has the HER-2/neu protein.

But in some breast cancers, the cells produce many more HER-2/neu proteins than normal.

These breast cancers are called ‘HER-2/neu positive cancers.’

Breast cancers that have very few HER-2/neu proteins, or none at all, are called ‘HER-2/neu negative cancers.

HER-2/neu positive breast cancers grow faster than HER-2/neu negative breast cancers.

An Oncogene is a gene that causes the transformation of normal cells into cancerous tumor. and Her-2/neu is an oncogene.

Normal cells contain two copies of the Her-2/neu gene and produce low levels of the Her-2 protein.

In about 20-30% of invasive breast cancers (and some other cancers, such as ovarian and bladder cancer), many more copies of the Her-2/neu gene are produced and its protein is over-expressed (an abnormally large amount of the protein is produced).

Tumors that have this over-expression tend to grow more aggressively and resist hormonal therapy and some chemotherapies, and patients generally have a poorer prognosis.

GLA treatment substantially reduced Her-2/neu protein levels in the Her-2/neu-overexpressing cell lines of breast cancer, ovarian cancer, and gastrointestinal tumors.

The lab test to determine if you have a positive or negative HER-2/neu is called Human epidermal growth factor receptor.

But the take home message for today is simple. Just eat more of the foods listed above to help prevent cancer in the first place.

Information courtesy of

Happy New Year 2018! Big Things Coming…

2018 is going to be a big year…

For YOU!

I’ve made it my number one goal this year to do everything I can to help my patients and my community regain their health.

So we’ll keep today’s post short and sweet.

Stay tuned to our Facebook page and our YouTube Channel for new content, health info and tips that you, your family and your friends can use to take your health to the next level.

And as always, let us know if you have any questions. We’re here to serve.

Dr. Benedetto

Are You Addicted to Sugar?

It’s Nothing New.

Food processing (preparing and preserving) is a practice that was employed by our early ancestors. Methods such as slating, drying, fermenting, curing, roasting and smoking were used by members of early hunter-gatherer civilizations. These primitive but effective techniques are still in use today. However, the concept of processing food has technologically advanced into methods that are harmful, if not deadly, yet they are widely accepted as good food. The use of chemicals and refined sugar were obviously not the way our paleo ancestors prepared and preserved food and they shouldn’t be the way for modern humans.

Processed = Poison

Unfortunately today, the word “ processed” refers to foods that have been chemically altered with the aim of lowering manufacturing costs, extending shelf life, enhancing flavor and providing convenience. Sugar is one of the most common tools used in food processing.

Modern Food Science Is Big Business.

Billions of dollars are being made through the addition artificial chemical flavorings, preservatives, coloring and other additives. High fructose corn syrup or sugar from genetically modified sources are commonly found on the label of processed “Franken-foods.” Sugar acts as a flavor enhancer, preservative and visual enhancer.

What you’re not being told is that sugar is a dangerous and addictive substance, some say it’s more addictive than cocaine.

Shocking Study Findings.

Sadly, people are eating more sugar than ever. According to the 2015 Dietary Guideline Advisory Committee, Americans are consuming, on average, about 160 pounds of sugar per year per person. More shocking information is found in a study published in the JAMA Internal Medicine where you can see the findings of a 15 year long study on sugar and cardiovascular disease mortality in the United States. Subjects who consumed 25% of their daily calories from sugar were more than twice as likely to die from heart disease than those who consumed less than 10% of their calories from added sugar. Furthermore, the odds of dying rose along with the percentage of sugar in the subjects diet. The correlation was consistent regardless of gender, age, activity level and BMI.

Several studies have revealed that sugar has disturbing effects on most metabolic activities and is a major cause of inflammation. Inflammation is known to be a root cause of most disease and illness. The majority of the America’s killer diseases (cardiovascular disease, obesity and diabetes) are all closely linked to sugar consumption.

What To Do?

We know that sugar calories are empty, devoid of nutritional value. Most nutritive content of food is stripped during processing and its often replaced with synthetic or inferior alternatives that allow companies to meet label claim RDA’s for vitamins and minerals.

Its seems silly doesn’t it?

It is.

It is not an irony that processed foods with high sugar content have been implicated in the increasing rate of chronic diseases and alarming obesity rate in our country.

But the question remains: what are you going to do about it?

Are you or someone you love a sugar junkie?

There is a solution.

Get back to nature. Dump the processed foods and go paleo. We can help. I advise my patients regardless of age and condition to adopt an organic paleo diet and the results are amazing without exception. Often times, within as little as a few days on a clean paleo diet, patients will undergo a detox and have immediate positive results. This kind of satisfaction is awesome to witness.

Cutting sugar from your diet could very well be the miracle you’ve been looking for.

You Must Remove “This” To Lose Weight.

A major cause of the obesity epidemic is the out of control level of phthalates or plasticizers which has flooded the human body.

According to the U.S. government phthalates or plasticizers are the number one pollutants in the human body.

They are so widespread and to most folks unavoidable that they can be found in every species in the wild.

It is hard to imagine, but true, that even the polar bears in the Arctic have been found to suffer with osteoporosis and thyroid problems as a result of the accumulation of plastics (phthalates).

These environmental toxins over time damage the chemistry of these animals leading to the above mentioned diseases and more.

Beware of the simple act of drinking out of Styrofoam® cups because they leach these plastics in the liquid you are consuming!

Phthalates are 10,000 times higher than any other chemical found in the human body and is known as the highest pollutant in the body.

They are so pervasive that children six years of age have levels that used to take adults until the age of 40 to accumulate!

And even more important is the fact that a pregnant mother’s phthalate levels hugely influence not only the development of the child’s brain and glands, but even future fertility and cancers in their unborn children, not to mention, of course, obesity.

It is sad to see how many “moms to be” are continually drinking from plastic water bottles, etc., thinking that it’s something healthful.

There is an avalanche of government documentation supported in the scientific and medical literature which has confirmed how these plasticizers from our water, soda and infant formula bottles, food packaging, cosmetics, nail polish, mattresses, couches, carpets, clothing, medications, IVs, vinyl flooring, construction materials, home wiring, computers, industrial and auto exhausts, etc., stockpile in the body and overwhelm our ability to detoxify them.

These chemicals can be routinely measured to identify the damage they are causing and are contributing to diseases other than obesity such as chronic fatigue syndrome, fibromyalgia, ADD, syndrome X, diabetes, arteriosclerosis, allergies, and much more.

It really doesn’t matter what the “name” of the disease is. What matters is what is causing the disease and what biochemical corrections are necessary to get rid of it and actually bring about cure.

There is now overwhelming evidence that people must do what it take to detoxify phthlates and metals and correct their nutrient deficiencies before they conceive.

This of course will decrease the chances of passing these toxic plastics onto the unborn.

Obviously the researchers forgot that fat stores a huge amount of toxic chemicals, so the more body fat you have the more you are likely to have higher levels of phthalates or plasticizers in your body.

The bottom line is many people will never lose weight or cure their medical problems until they have gotten rid of the phthalates and other environmental pollutants that have damaged their chemistry and genetics and a simple lab test can be performed to check someone’s levels of these harmful chemicals.

If your ability to lose fat is at a stand-still, I recommend you ask your doctor to order a phthalate test.

Information compliments of

References available upon request.