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Exercise – Just Get it Done

by Mila McManus, MD

The best time of day for exercise is the time of day you will do it.  The best exercise is the one you will do.

It seems to be the norm now to argue over many topics as though there are only two solutions, a right way and a wrong way.  But in reality, the answer is not dichotomous. Rather, there are gray areas in between, a number of good options available, and most often the need for individuals to choose what works best for them. Much like we say there is not one diet that is right for all people, the same is true with exercise. The best time of day for exercise is the time of day you will do it.  The best exercise is the one you will do.

AM Prose: Some research suggests that exercising in the morning in a fasted state may be most helpful in weight control and training adaptations.  It can also be logistically suitable for early risers. Those who train in the morning tend to have better training adherence and expend more energy overall throughout the day.  Morning exercise is associated with better weight control, and better skeletal muscle adaptations over time compared to exercise performed later in the day, according to Dr. Normand Boulé from the University of Alberta[1].

PM Prose: Alternatively, Dr. Jenna Gillen from the University of Toronto[2], who has debated Boulé, points out that mild to moderate intensity exercising done soon after meals typically results in lower glucose spikes after meals in people with diabetes. Her argument is supported by at least one recent meta-analysis where post-meal walking was best for improving blood sugar in those with prediabetes and type 2 diabetes.   The Look AHEAD Trial of over 2400 adults with type 2 diabetes found that some of the participants, after a year of making afternoon exercise part of their lifestyle, experienced a complete remission of diabetes. And for night owls, afternoon or evening exercise may just be more practical.

AM/PM Prose: It may be beneficial for some people to split exercise into two timeframes. Exercising some in the morning and some later in the day or early evening can offer several benefits. Exercise following the largest meals of the day aids in balancing blood sugar throughout the day. For those who sit for long periods, exercising twice a day helps to reduce stiffness and increase flexibility, increase focus and alertness, and reduces overall anxiety and stress levels.

Exercise is essential for physical and mental health.  It is highly protective against disease and aging. It even helps prevent cancer and recurrence of cancer!  Pick your form of exercise, pick your time, and get it done. Studies show that even as little as 5 minutes is helpful!

[1] Boulé, Normand G.; Rees, Jordan L.. Interaction of exercise and meal timing on blood glucose concentrations. Current Opinion in Clinical Nutrition and Metabolic Care 26(4):p 353-357, July 2023. | DOI: 10.1097/MCO.0000000000000936

[1]Jenna B. Gillen, Stephanie Estafanos, and Alexa Govette. 2021. Exercise-nutrient interactions for improved postprandial glycemic control and insulin sensitivity. Applied Physiology, Nutrition, and Metabolism46(8): 856-865. https://doi.org/10.1139/apnm-2021-0168


By |2023-10-28T09:52:27-05:00November 7th, 2023|Articles, General|

EMF Protection, Part 2

By Mila McManus, M.D.

Last month in our newsletter we wrote about the health crisis that is emerging as a result of electropollution and the magnitude of the 5G implementation around the world.  We provided an extensive list of steps to take in and around your home and workplace to protect your body from electromagnetic pollution.  If you missed it, click here to read it! While reducing exposure is the first and most important step, it is also important to take self-care measures to support your internal chemistry at the cellular level against EMF damage.

Without diving deep into biochemistry, what is important to understand is that the constant barrage of electromagnetic radiation in unusually patterned and high frequencies results in damage at the DNA level and increases oxidative stress. For the human body, this means many critical resources are depleted, preventing the immune system from being able to repair the damage and work effectively for you.  This is problematic for children who have thinner skulls and developing brains, as well as the aging, whose bodies are generally less effective with replenishment of nutrients simply by way of the aging process. Replacing these resources (e.g. vitamins, minerals, enzymes) is another critical piece to living healthfully for young and old alike.  Generally, the older (over 40) we are, the more aggressive our therapy needs to be.

Here are specific ways you can care for yourself and your family:

#1  Read last month’s article and determine to reduce the family’s exposure, especially during sleeping hours.  This gives the body time to repair and reset, away from EMF exposure.

#2  Practice time restricted eating (a.k.a intermittent fasting), limiting your consumption of food to a narrow window of time each day, ideally to a 6-8 hour window.  For example, eating meals only between 9am and 5pm, or  12pm to 6pm.  The alternating fasting period results in production of some of the essential nutrients required to support mitochondrial cleaning and repair at the DNA level. Also, having your last food at least three to four hours before going to bed protects depletion of critical enzymes for repair.

#3  Exercise in some way every day. The most effective options include high intensity exercise, aerobic, and resistance exercises.  When we exercise, the essential repair and signaling enzymes for our DNA are increased.

#4  Be sure your supplementation includes about 25 mg of niacin a day.  Niacin is a necessary precursor in the body for the production of the enzymes for DNA repair. One of the best studies suggests that inexpensive, non-time release niacin is preferred. It is often found in high quality B-Complex and Multi vitamins.  We offer both in our office.

#5  Once again, what we eat remains foundational to disease prevention, strong immunity, and protection from EMFs specifically. Fruits, vegetables, and other plant nutrients such as those found in spices, nuts, and seeds offer some of the most important nutrients for stimulating the action of the enzymes and co-enzymes that protect and correct our DNA.  Anytime we can get our nutrition from food over a supplement, we will be getting the natural, elemental vitamins and minerals needed for good health.  That is why choosing properly grown (i.e., organic, non-GMO, unrefined) minimally processed food is the most sensible first step to good health.  Some of the essential vitamins, minerals, and enzymes for DNA repair, which can be found mostly in plants, include magnesium, vitamin D, fisetin, resveratrol, epigallocatechin-3-gallate (EGCG), quercetin, isothiocyanates, terpenes, sulfur compounds, carotenoids, and fatty acids. For a specific list of some of the best sources, click here .

#6  Detoxification is an especially important step for staying healthy and providing protection from EMFs.  It involves removing as many toxicants as possible from our diets, environments, and lifestyles while always staying focused on promoting and supporting the body’s detoxification pathways.  One of the most effective ways is through the use of far or near infrared saunas.  Here is an article about detoxification and how to go about it. 

We believe it is important for everyone to begin to take intentional and consistent steps toward protecting yourself against the increasing impacts of EMFs to the human body, especially with the advent of 5G technologies. 


[1] Primary resource for this article is from

Mercola, Joseph. EMF*D -5G, Wi-Fi & Cell Phones: Hidden Harms and How to Protect Yourself. New York: Hay House, Inc. 2020



By |2020-08-07T12:17:33-05:00August 8th, 2020|Articles, General|