Blog Archive

New Nov 19th, 2021

New Client Information We are grateful you have chosen our clinic and we are excited to get to meet you!  YOUR NEXT STEPSYes, you have homework! We promise to limit the amount, but there are a few items that need your attention before your visit: New client forms. We know...

Doxy Nov 5th, 2021

Telemedicine Instructions We are glad to serve you through our telemedicine service called Doxy! Here is what you'll need to know. First, please review these instructions from Doxy: 5-10 minutes before your appointment time, please click the link below (note that there are separate links for Dr. Fox and for...

Can I Eat Carbs if I Have Prediabetes? Jul 20th, 2021

Can people with prediabetes eat carbs? This answer to this question is the source of a lot of confusion, frustration, and misinformation for people who need to control their blood sugar. Let's review what happens to carbs when you eat them and how that influences your "carbohydrate tolerance." Understanding this...

Hey Doc, Why Are You on Facebook? Jul 13th, 2021

Hey Doc, why are you on Facebook/YouTube? You may be wondering why a doctor is spending his time on Facebook and YouTube. I thought this week I'd share a little about more own journey and why I'm here each week sharing thoughts about how to get healthy and stay healthy....

One Percent Wins to Reverse Prediabetes Jul 6th, 2021

Can you really win by making 1% improvements? Can you really improve your health by staking together small improvements over time? While it may seem counterintuitive, making consistent small upgrades to your choices and behaviors can yield amazing results. Making a 1% improvement every day for a year leaves you...

Do I Really Have to Pay Attention to My Health All of The Time? Jun 29th, 2021

Hey Doc, what if I don't want to pay attention to my health all the time? Do I really have to live like that?If that thought resonates with you, don't worry. You're not alone. The idea that you might have to think about good nutrition, regular exercise, and quality sleep...

How Can We Live to Be 100? Jun 22nd, 2021

Could you live to be 100 years old? Let's look at strategies that could help you do just that. Insights from 2 key resources reveal the key actions that have helped others not only live to be 100, but maintain their vigor and vitality along the way. The New England...

These 2 Studies Show Us Why Food Quality Is Important Jun 14th, 2021

Nutrition for prediabetes shouldn't be hard. Yet we live in a world and we live with an internet that is full of confusing and often conflicting information. Trying to understand what makes up good nutrition often leaves us confused and frustrated. Two recent studies by Dr. Kevin Hall are fascinating...

Two Ingredients Needed to Improve Your Health Using Lifestyle Jun 7th, 2021

You really only need 2 ingredients if you want to improve your health with lifestyle - nutrition, exercise, and sleep. The problem is most of us get this one wrong. Our culture teaches us to focus on one ingredient. Healthcare focuses on one ingredient. If you don't focus on BOTH...

Can Prediabetes Be Reversed? Jun 1st, 2021

Hey Doc, can my prediabetes be reversed? This is an important and very common question when you've been diagnosed with prediabetes. The short answer and good news is YES. Prediabetes can be reversed.Prediabetes indicates the current combination of your genetics, environment, and lifestyle has you on the wrong path. In...

What Foods Do I Need to Avoid If I Have Prediabetes? May 25th, 2021

Hey Doc, what foods do I need to avoid if I have prediabetes? What should I eat and what should I NOT eat are two very common questions folks have after a diagnosis of prediabetes. Available nutrition information on the internet is confusing and conflicting. It labels individual foods as...

5 Tips for Getting Healthy When You're Too Busy May 17th, 2021

Do you ever feel like you're too busy to improve your health? Getting healthy just takes too much time? If so, you are not alone. The idea that improving your health will take up all of your spare time and bandwidth is a common sentiment, and it's actually not true....

5 Steps for Building a Sustainable Healthy Eating Plan May 11th, 2021

Healthy food that tastes good. Wouldn't it be great if you didn't have to join a cult to use good nutrition to control your blood sugar, prevent diabetes, and ideally reverse prediabetes altogether? Wouldn't it be great if you didn't have to commit to overhauling your entire way of eating...

Records outage and our sincere apology May 5th, 2021

Dear Valued Clients, On behalf of Sarah Sato, NP, and myself, I want to offer our sincere apologies for the difficulty we've had over the last 2 weeks. We know this has impacted our ability to deliver a high level of personal service to you, and it breaks our hearts....

5 Rules for Every Healthy Eating Plan May 3rd, 2021

Hey Doc, just tell me what to eat! This is the statement I hear more than just about any other from women who've been diagnosed with prediabetes. The internet wants us to believe that good nutrition requires learning some secret formula for success, an it's full of confusing and conflicting...

4 Goals for Every Healthy Eating Plan Apr 19th, 2021

Nutrition for prediabetes shouldn't be hard. The internet is full of conflicting and confusing information about how to use good nutrition to control your blood sugar, but the principles of healthy lifestyle are really straightforward. They're easy to learn. In this part 1 of a 3 part series, let's learn...

4 Questions About Carbohydrates Apr 12th, 2021

"Hey Doc, what should I eat? "I've been diagnosed with prediabetes, just tell me what I should eat." What to eat to control your blood sugar is the most common question I hear in my practice from folks who've been diagnosed with prediabetes. And nothing creates more confusion and frustration...

Minimum effective dose and prediabetes Apr 5th, 2021

What would you do if you were shipwrecked on a desert island? Where would you start? Food? Shelter? Water? The "Robinson Crusoe" phenomenon states that when we have limited time, we can't do everything - at least not well. Something has to give. When it comes to making all the...

Menopause, muscle mass, and prediabetes Mar 30th, 2021

Menopause is a time when women face special challenges when it comes to maintaining health, controlling blood sugar, and living well. One of these challenges relates to loss of muscle. It turns out that maintaining or increasing muscle mass of crucial importance for preventing diabetes and reversing prediabetes. Watch this...

Hey Doc, is this food good? Or bad? Mar 22nd, 2021

Hey Doc, is this food good? Or bad? Diet culture teaches us to label foods as good or bad, healthy or unhealthy. It's rarely that black and white. Here's another way to look at food using a game called "Better Than." It can help you move past the labels, and...

3 tips for building good habits to beat prediabetes Mar 9th, 2021

Good habits can be hard!Building good habits is one key strategy for improving health, but it can be one of the harder to implement well.Watch this short training for insights about habits and 3 tips you can use to help yourself dial in your habits. Watch now

Use spices to control blood sugar and improve health Mar 1st, 2021

Do you like things spicy? Spices have 2 great benefits for helping you in your pursuit of good health. First, the vast majority of spices have been shown to have health benefits like reducing blood sugar, treating inflammation, or decreasing pain. Second, spices can help keep you from getting bored!...

Sign up for notice regarding COVID-19 vaccine availability in Boulder County Jan 3rd, 2021

Boulder County is rolling out COVID-19 vaccinations. At The Alpine Center, we recommend everyone be vaccinated when the vaccine is available to you. Several of our staff have already received the first dose, with nothing worse than a sore arm, and the rest of our staff will be starting the...

2 Interesting Observations About Your Brain Dec 17th, 2020

The Brain is Fascinating When my daughter was about 5 months old, I watched as she figured out how to rotate a toy so she could pass it through the bars on her crib. I realized in that moment that at 5 months old she could solve a problem my 5-year-old...

It's The People Who Follow The Program Who Get The Results Oct 14th, 2020

The Gap Knowing what to do is only part of the solution when it comes to making healthy choices. Do you ever feel like you know what you're supposed to be doing, but find it's just really hard to stick to your plan? Rest assured, you are not alone. For...

Effective Stress Relief Oct 2nd, 2020

The burden we all carry An ailing parent. A struggling child. Jobs lost. Unexpected bills. Frustrating relatives and coworkers. Everyone has to deal with stress in some fashion, and at times it can seem like the bad news is piling up. This is especially true in our current time, with...

What Is Good Health For? Jul 22nd, 2020

What is it for? Not too long ago I listened to a talk by Seth Godin titled “Stop Stealing Dreams” in which he discussed the educational system. The thesis of the talk was that we need to ask a very important question about education, yet we really don’t ever do so. The...

The Formula For Success Jul 15th, 2020

Changing behavior can be hard It can be really hard to change habits and routines, to live healthier lifestyle. Whether this means you don’t exercise as much as you should, or you succumb to late night snacking, or you just can’t seem to turn off Netflix and get to bed in time...

Set Your Intention, Receive Good Health Jul 8th, 2020

Atomic Habits In his book Atomic Habits writer James Clear describes a study where researchers wanted to help 248 adults build better exercise habits. They pided the subjects into 3 groups. The first group was asked to track how often they exercised. The second group, the “motivation group,” was asked to track...

The Messy Middle Jul 1st, 2020

A Common Pattern You start a new health program, full of enthusiasm and excited for the change it will bring. The first days and weeks go well, you are making all the right steps, and you see early signs of progress. You’ve been exercising for a week and feel a...

There Are No Shortcuts to Good Nutrition Jun 25th, 2020

When I was in medical school and learning how to perform basic tasks, like reading an ECG or a chest x-ray, I was taught very specific protocols for each process. For example, reading an ECG was RRABEIIM – rate, rhythm, axis, bundles, enlargements, intervals, ischemia, morphology. The goal was to...

Reversing Type 2 Diabetes is Possible – Results From the DiRECT Trial Jun 9th, 2020

(from https://www.ncl.ac.uk/media/wwwnclacuk/newcastlemagneticresonancecentre/files/fat-threshholds-slides.pdf) I’ve noticed something interesting. When someone is diagnosed with type 2 diabetes, the doctor thinks about controlling risk factors. Control the blood sugar. Control the blood pressure. Control the cholesterol. All of this to reduce the risk of developing problems related to diabetes. Most people when diagnosed, however, think...

Navigating the White Water – A Recommendation for Health Coaching Jun 5th, 2020

Meet your river guide Just before I got married, several of my friends took me on a guys’ adventure day, which included a day whitewater rafting on the Arkansas River. As we signed in, we received instruction about river safety, got our life vests, and hopped on a bus that...

Cleaning Up Debris, Again. Sigh. May 27th, 2020

Yesterday I swept out my garage in the morning. It’s amazing how quickly the dust and dirt accumulates in that space. Then I swept the kitchen. We have a new dog (our pandemic addition), doubling our canine count and apparently our dog hair production. In the evening, I sat on...

Eat Dinner Like A Pauper? May 21st, 2020

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” It’s likely you’ve heard this statement before. Results from a new study add additional support for the idea that this might be the way the human body was designed to eat. Bigger dinners may increase risk of metabolic...

The Hero’s Body, Part 2 – Who Says Exercise Can’t Be Enjoyable? May 15th, 2020

The Value of Exercise You know that exercise is important. The body just doesn’t work right if you are not moving. In particular, it becomes harder for you to efficiently burn fat when you are sedentary. But even though we know exercise is important, it can be really hard to...

The Hero’s Body, Part 1 – Nutrition Is A System May 6th, 2020

Is this food healthy? Before the pandemic, I ordered a latte from a local barista. In our exchange, the barista mentioned I might like to try it with coconut milk, because it’s “healthier than cow’s milk.” Whether it’s a blessing or a curse I haven’t decided, but statements like these...

Boost Your Immune Function By Calling An Old Friend Apr 29th, 2020

Reconnecting with old friends during COVID-19 As I write this, one of my college housemates, a cardiologist in Miami, has been sick with COVID-19 and on a ventilator for almost a month. He is showing signs of improvement but it’s been really slow, nail-biting progress. While this is of course...

The World Needs You To Be A Hero Apr 29th, 2020

Everyone loves a hero When I was a kid, every week I could not wait for Saturday morning cartoons. I would get up, race downstairs with my sister, and spend the next 2-3 hours watching the week’s new shows. My favorite cartoon was Super Friends, which brought together all the superheroes from...

What Are Your Important Life Buckets? Apr 15th, 2020

I beat myself up pretty well last week. During this time of coronavirus and social distancing I had grand plans to take advantage of fewer commitments and increased downtime to accomplish so much. I wanted to develop a number of new educational training programs at work, clean out the garage,...

8 Practices To Increase Your Joy Apr 9th, 2020

The 8 Pillars of Joy My daughter Maddie is a science and math geek (much like her father). But she’s also got this really cool artistic side. Take a look at the photo accompanying this blog post. Those are 3 art pieces Maddie and her friends are working on in...

Shouldn’t Eating Be Enjoyable? Apr 2nd, 2020

Where does your mind go when you eat? I heard this question recently when listening to the Ten Percent Happier podcast interview with Evelyn Tribole, one of the developers of the intuitive eating. I have to admit, when I heard the question my first thought was, “huh, I’m not sure.” How about you? Where...

It Seemed Like Everything Was Falling Apart Mar 20th, 2020

His blood sugar was up, and he was feeling like everything was falling apart. James’ system was breaking. It was too much for James*. His father was ill, and he was travelling back east frequently to help with his father’s healthcare. Combined with his business travel, lots of stress, and...

How To Use Tiny Habits To Improve Your Health Mar 11th, 2020

Ready, Set…Fizzle Karl* wants to get back into the habit of running regularly. He’s gained about 10 pounds over the last 2 years, and where he used to regularly hit the trails about 5 times weekly, lately he’s “just not motivated” to get out the front door. Do you have...

Are You An Abstainer Or A Moderator? Mar 4th, 2020

Confession Time My 15-year-old son has a metabolism like a hummingbird. It seems that if he doesn’t eat every 2 hours he’s likely to waste away. And because of this incredibly fast metabolism, he can get away with less than optimal food choices without showing any adverse effects. It was...

A Nutrition Lesson For People Who Don’t Want To Eat Keto Feb 27th, 2020

Headlines won’t always tell you the whole truth I’d like to come back to the question of “what’s the best diet?” This week let’s look at a study that compared a low carbohydrate ketogenic diet vs. a low glycemic index diet. Take a look at the authors’ conclusion from this study (bold text mine): “Dietary modification...

Your Highly Processed Food Audit And Action Plan Feb 20th, 2020

“Overfed and Undernourished” One hundred years ago, if you ate a food that had calories, it also contained nutrients – vitamins, minerals, and other small molecules that help your body produce energy, heal itself, and fight infection and cancer. Over the last 70 years food production has changed substantially, leading...

Your Added Sugar Audit And Action Plan Feb 12th, 2020

Time for an Added Sugar Audit Today we’ll focus on reducing or eliminating added sugar from your diet. But before we get to that, let me give you some background information. What’s the best diet? Time and again I get asked, “what’s the best diet?” There is so much confusion...

The Diabetes Fire Triangle And How Many Carbs You Can Eat Jan 30th, 2020

The Diabetes Fire Triangle and How Many Carbs You Can Eat “You have diabetes.” Jane was not surprised to hear those words. Many people in her family already have diabetes, including both her parents. She’d been thinking she needed to make some changes in her life for a few years,...

Attention-Intention-Action Feb 28th, 2019

It’s February 22 nd , you just realized you haven’t used your new gym membership in almost 3 weeks, and your plan to lose weight on the keto diet was blown up by a bag of Cheetos, a bottle of wine, and Seinfeld reruns. In your MSG-induced fog, you ask...

Improve Your Health In 5 Steps – Step #1: Aspiration Feb 15th, 2019

You’ve known for some time that you want to improve your health. You’re carrying extra pounds you can’t seem to drop, or you lack energy to enjoy your kids after work, or you feel like your concentration is lacking and your brain is foggy. You’ve made plans to change, perhaps...

What Is Optimal Health? Oct 19th, 2018

Optimal. Adj. Most desirable or satisfactory.   Do you strive to achieve optimal health? Have you ever thought about your health this way?When I was younger, I took my health for granted. I was never particularly ill during childhood, just the usual colds, viruses, and occasional ankle sprains. In my 20’s and...

I Still Believe In Science Oct 18th, 2018

Recently I was asked to do a newspaper interview about a best-selling book that discussed treatment of Hashimoto’s thyroiditis (low thyroid function caused by one’s own immune system). In the end I was not thrilled with the accuracy of the information provided in the article, nor with my role as...

Vitality Oct 18th, 2018

vi·tal·i·ty: noun. The state of being strong and active   What does it mean to have vitality? Take a look at the definition above. Being vital means to have energy, to be strong and active. Do you want to have vitality? Vitality sounds wonderful to me, and as I get older and...

Practicing In The Sweet Spot Oct 18th, 2018

I strive to practice medicine in the “Sweet Spot” that sits right where medical science and your individual circumstances meet. Medical science tells us how to best treat certain populations, then you and I figure out how to best apply that science to your health. I’d summarize practicing in the Sweet...