Dr. John Day, Cardiologist

Should I Avoid Carbs? Should I avoid carbs is something I am asked all the time.  Indeed, the low-carb craze today differs little from the fat-free craze a generation ago and, for that matter, the low-protein craze a hundred years ago. Diets are like fads, they go in and out of style because they aren’t based on science. That’s why I hate the word “diet.” It turns something that couldn’t be more natural, food, into something harsh and rigid. Not…

Why is my willpower so weak? Why is my willpower so weak but yet everyone knows you can do anything you set your mind to. I’ll bet that’s what people have been telling you all your life. I’ll bet it’s something you’ve told yourself, too. And you know what? It’s simply not true. What is willpower? Willpower isn’t something you can simply conjure up when you need it. Studies have repeatedly shown that the ability to control one’s impulses, or…

Why haven’t I lost weight after exercising? Why haven’t I lost weight after exercising is a question I get all the time from patients.  In fact, the idea that exercise alone causes weight loss is probably the biggest weight loss myth I hear.  In this article, I'll share the science behind exercise and weight loss. A Typical Cardiology Clinic Visit “Now then,” I said, looking down at a recent patient’s chart, which showed she was carrying at least 50 pounds more…

4 Best Superfoods for Weight Loss What are the best superfoods for weight loss?  In this article, I share the four best superfoods for weight loss and disease prevention according to the latest scientific studies. My Slow Adoption of Superfoods I didn't use to eat superfoods.  I guess that deep down I didn't really believe that these foods had the ability to heal.  I thought superfoods were really just a marketing gimmick to sell grocery store checkout magazines. However, by the time…

Can Over Working Hurt Your Heart? The average salaried American now works 49 hours a week.  When you add in the average four hours of commuting time, that number increases to 53 hours weekly.  Can over working hurt your heart? In this article, I discuss the risks of overworking to your cardiovascular system and offer tips for a better work life balance. John D. Rockefeller's Experience While still in his 40s, the richest man in the world was dying.  John D. Rockefeller had…

How Much Water Should You Drink? Everyone knows the answer to how much water should you drink is eight glasses, right? In this article, I will answer how much water should you drink and debunk the top 10 hydration myths based on the latest medical science. The Top 10 Hydration Myths 1. Drink 8 Glasses of Water The biggest hydration myth is that you must drink eight glasses of water every day.  Even my children have been taught this in school. Guess…

How to Eat Pasta Without Gaining Weight Pasta is a forbidden food for anyone wanting to lose weight, right?  Not necessarily.  In this article, I will teach you how to eat pasta without gaining weight.  I will also show you how you can enjoy rice and potatoes as well without gaining weight. Susan's Experience Susan's comfort food was pasta.  The problem was that she also weighed 50 pounds more than she should have, she had diabetes, and also suffered from a heart…

How to Protect Yourself from Mosquitos I hate mosquitos.  You probably do as well.  In this article, I am going to teach you how to protect yourself from mosquitos, especially those carrying the Zika virus. The Aedes Mosquito and the Zika Virus The Zika virus is carried by the Aedes mosquito.  The scary thing is that the Aedes mosquito visits a large portion of the United States.  Basically, if you live along the coasts, or in the southern part of the…

Your Diet Doesn't Have to Be Perfect to Be Healthy What if you occasionally slip up and eat something you shouldn't?  Fortunately, a new study shows that your diet doesn't have to be perfect to be healthy.  In this article, I discuss this latest study and show what it means for you. Mark's Experience Mark appeared defeated at his last clinic visit. “What’s wrong?” I asked. “I’m a failure.  I couldn’t do what you asked me to do.  I just can’t completely avoid soda pop…

3 Critical Things to Know About Sunscreen While there are many things to know about sunscreen, in this article I'll stick to the three critical issues. Unfortunately, if you want to be outside much this summer, sunscreen is a necessary evil.  Studies show that being physically active outside may offer far more benefits to your physical and mental health than exercising in a gym. As a parent of four children, I know just how challenging sunscreen issues can be.  Read on…

Defy Your Age and Actually Live Longer Can you defy your age and think yourself younger?  A recent study showed that you really are only as old physically as you think you are.  Read on to learn how to defy your age and live younger and longer. Lisa's Experience At 42, Lisa felt old.  Perhaps it was because she was struggling with the fact that she was now a grandma. Her joints hurt. Her blood pressure was up.  She didn’t even feel…

60 vs 20 Minute Cardio Workout: Which is Best? Do you have 60 minutes to spare each day for exercise?  If you are like most of my patients, the answer is “no.”  Can you get all the benefit of exercising for an hour in just 20 minutes?  In the 60 vs 20 minute cardio workout, which is best? Michael's Experience Michael was my typical hard charging CEO patient.  He routinely put in 60-hour workweeks and his health suffered.  For years, I encouraged him to start exercising.  Unfortunately, I always…

Why Believing Stress is Bad May Shorten Your Life Believing stress is bad may be dangerous to your health.  In fact, believing stress is bad could be considered the thirteenth leading cause of death in the U.S. according to recent research.  Read on to learn how to make stress work for you and extend your life. I Was Also Convinced Stress Was Bad Growing up, I thrived on stress.  Later, stress allowed my mind laser-like focus when pouring through medical charts or…

Top 10 Proven Natural Home Remedies Can you treat your medical condition naturally?  In this article, I share my top 10 proven natural home remedies.  Read on to learn how to "hack" your health. 1. Magnesium for Arrhythmias and Palpitations As magnesium is found in nuts, seeds, and greens, is it any wonder that up to 89% of Americans are magnesium deficient?  The Standard American Diet is very low in magnesium.  Magnesium is critical for everything from DNA repair to keeping…

Flax vs Chia: Which Seed Should You Eat? Flaxseeds and chia seeds are both superfoods.  While most health conscientious people now include these seeds in their diet, in the flax vs chia matchup, which seed is best? Where did flax and chia come from? Flaxseeds originated from the Middle East.  At one time, flax was considered so holy that ancient Egyptian priests only wore clothes may from flax fibers. In contrast, chia seeds are the newcomers.  While it seems as…

Top 10 Health Foods to Avoid Conspiring food manufacturers have blurred the lines between what is real and what is processed.  Health foods must be real.  To clear the confusion, here are the top 10 supposed health foods to avoid. 1. Yogurt Yogurt is part of any healthy breakfast, right?  While yogurt can be healthy, most yogurt options at your local grocery store is anything but healthy. For example, one small Yoplait original strawberry yogurt has 26 grams of sugar.…

8 Things You Need to Know about the Paleo Diet The Paleo Diet remains one of the most popular diets.  Despite this popularity, the Paleo Diet consistently ranks as one of the worst diets according to the annual U.S. News and World Report rankings. In this article, I'll cover the latest medical studies on the Paleo Diet.  I'll also discuss the benefits and possible risks of the Paleo Diet. What is the Paleo Diet? The Paleo Diet is really simple.  If something wasn't…

The Top 11 Weight Loss Myths Weight loss myths are everywhere.  Is it any wonder that up to 98% of people can't get back to a healthy weight?  In this article, I debunk the top 11 weight loss myths with the latest medical science.  You can regain a healthy weight relatively painlessly by following the simple principles discussed in this article. 1. Diets Don't Work Studies show that up to 98% of dieters will fail.  Based on these dismal numbers, most have…

Skipping Breakfast is Bad for You, or Is It? You were always told that skipping breakfast is bad for you.  After all, breakfast is the most important meal of the day, right? According to the experts, if you skip breakfast you will gain weight, feel horrible, and put yourself at risk for heart disease.  But is that really true? In this article, I challenge this long held belief that skipping breakfast is bad for you.  Based on the latest scientific…

The Number One Food to Live to 100 Have you ever wondered what the secret is to a long life?  Is there a certain food to live to 100? Even if you have no intention of ever living to 100, those who make it to 100 are often still doing everything they did in their 40s or 50s at age 90.  Read on to find out the number one food to live to 100. The "Fountain of Youth" Food Study In 2004, professor Irene…

Couch to 5K: Fit for Life 4 Easy Steps Not exercising prematurely ages you 10 years according to studies.  For my patients who have not been active for years, most don't know where to begin.  In this article, I share a scientifically proven way to go from couch to 5K and become fit for life in four easy steps. My Couch to 5K Experience In 1991, I was a couch potato.  I was also 30 pounds heavier than I am now. At…

5 Ways Snacking and Frequent Meals Cause Weight Gain Many popular "health books" and internet sites claim that snacking and frequent small meals will boost your metabolism and help with weight loss.  Does snacking and frequent meals cause weight gain or weight loss? Jeff's Experience Jeff struggled with weight issues his entire life.  He also wanted to get off his blood pressure and arrhythmia medications.  At the advice of a friend, he got a physical trainer at the gym in January.…

Top 10 Proven Ways to Feel Happier Now Have you ever wondered what the secret to a happy life is?  Do you want to feel happier now?  If so, keep reading. A lack of happiness in your life is a known risk factor for heart attacks, arrhythmias, and dementia.  In this article, I share the top 10 scientifically proven ways to feel happier now. Broken Heart Syndrome Mary suddenly had difficulties breathing after her husband of 40 years died.  She was also…

7 Things Exercise Does To Your Brain Is it hard to find the time to exercise?  Perhaps if you knew how exercise "re-wires" your brain, it would give you new willpower.  In this article, I share the latest medical research on the 7 things exercise does to your brain. Becky's Experience Becky was a 38 year-old mom who came to see me for heart palpitations.  Since the birth of her third child, she never seemed to "bounce back." "I am always feeling…

Is Organic Food Really Better for You? Is organic food really better for you?  What about for your children? This is a question patients ask me all the time.  It is also a question Jane and I ask ourselves every time we see the high price of organic food. Organic versus conventional foods can be an emotional issue.  Many people choose organic because they want to do everything possible for their health and the environment.  In this article, I share the latest medical…

10 Ways to Stop Inflammation from Air Pollution and Other Causes Breathing bad air is one of the main causes of inflammation, breathing problems, and heart conditions.  A poor diet, too much stress, not enough sleep, and lack of exercise also cause inflammation. Inflammation is a silent killer that not only causes chronic pain and fatigue now, but also puts you at risk for Alzheimer's Disease, cancer, or arthritis.  This article will teach you everything you need to know about how…

Foods to Prevent Dementia and Strokes Most of my patients fear dementia and strokes even more than death.  Fortunately, dementia and strokes can largely be prevented.  In this article, I share the latest research on omega 3 foods to prevent dementia and strokes. Three Types of Omega 3 Fatty Acids Before we review this new study, let me first introduce you to the three types of omega 3 fatty acids.  The first is the plant-based omega 3, also known as ALA or…

The 6 Best Vegetables and Fruits for Weight Loss In my work with thousands of patients in preventing heart disease, I have observed that people with the healthiest weights tend to eat the most vegetables and fruits.  In this article, I discuss the latest medical research on the best vegetables and fruits for weight loss.  I also cover which vegetables and fruits to minimize if you are trying to get down to a healthy weight. How do vegetables and fruits cause…

Is Caffeine Safe for the Heart? New research reports that caffeine does not cause an irregular heart beat, palpitations, or heart arrhythmias.  Can we really believe the results of this new study?  Read on to see my answer to the question, is caffeine safe for the heart? Mark's Experience Mark was a 46 year old man who came to see me for palpitations and a rapid heart beat.  Mark was tired all of the time.  The only thing that could get him…

What Should Your Heart Rate Be? What should your resting heart rate be?  This is a question I am asked everyday as a cardiologist.  Can your resting heart rate, also known as your pulse, predict just how long you will live? A fascinating study was just published this past week on resting heart rate and lifespan.  In this article, I will share the latest research on how your resting heart rate may predict how long you will live. Michelle's Experience Michelle…

How to Heal Your Gut New research shows that having the wrong gut bacteria may cause weight gain, illnesses, allergies, autoimmune diseases, and problems with your heart.  Indeed, a study this past week showed that within 4 generations on a low fiber "modern diet" your beneficial gut microbes may become forever extinct.  In this article, I will share with you 5 simple things you can do to heal your gut and prevent chronic medical problems. The Challenge The number of bacterial cells in your…

Top 10 Changes to New Dietary Guidelines This past week the U.S. government released their new dietary guidelines.  These dietary guidelines are updated every 5 years and determine what the new "food pyramid/MyPlate"" looks like, what our children eat for school lunch, and how your doctor will advise you to eat. What has changed? After spending much of my weekend carefully dissecting this 100 plus page report, there are actually many new changes.  The biggest changes had to do with sugar,…

Restricting Salt May Be Dangerous For Your Heart Salt is something your doctor has always told you to avoid, right?  In this article, I will share with you the latest medical research showing that, in some cases, restricting salt may be dangerous for your heart. American Heart Association's Salt Recommendations The American Heart Association continues to preach that Americans should reduce their 3,400 mg average of sodium each day to just 1,500 mg.  To put this in perspective, 1,500 mg of sodium is…

10 Years Younger This Year: One Simple Resolution This year, 81% of New Year's resolutions will fail. What is the secret to the 19% that succeed? To show you how it works, I'll show you how to accomplish something that not one of us wouldn't love to experience--feeling 10 years younger this year than we did last year. Sound like a massive overhaul? On the contrary. It really just begins with finding one simple thing that you can do for the rest of your…

The 6 Warning Symptoms Before a Cardiac Arrest Cardiac arrests are the number one killer in the U.S.  Each year up to 550,000 Americans will suffer a cardiac arrest.  Only 7% will survive and even less will be lucky enough to survive without permanent brain damage.  What are the warning symptoms before a cardiac arrest? A new study released this week showed that most people who die suddenly had symptoms up to a month prior to their cardiac arrest.  These…

 7 Foods That Reverse Brain Aging By 8 Years "Are there any foods that reverse brain aging," Steve's wife asked. "Why do you ask?" I replied. Just then, Steve said, "What is this lump under my skin?" He had completely forgotten all about the pacemaker surgery I had done for him the week before. "He has been getting more and more forgetful over the last couple of years" his wife said. Currently, 1 in 8 U.S. homes now have someone who is struggling with…

Almonds vs. Walnuts: Which Nut Should You Eat? Almonds are now more popular than peanuts.  Indeed, almond consumption has increased ten-fold since the 1960s.  In contrast, walnuts have seen little increase. Are almonds that much better for you than walnuts? Depending on which medical condition you are trying to prevent or reverse, the answer may vary.  In this article, we will look at which nut is best for weight loss, brain health, heart health, and other medical conditions. Which Nut is Best for Weight Loss?…

Top 10 Things You Should Do To Avoid Colds I opened my hospital report, 100% hand washing for the month.  "Not bad," I thought.  At least I was doing my small part to stop the spread of the common cold. Even with hand washing, the average adult will still get two to three colds each year.  This translates to 20 million doctor visits and 40 million sick days in the U.S. alone. Even more worrisome is that during the peak winter virus season, up to 14%…

Top 10 Heart Healthy Thanksgiving Tips Odds are that you will gain 1 to 2 pounds between Thanksgiving and New Year's Day.  The problem is that most people never lose these 1 to 2 pounds.  Over time, 1-2 more pounds every year takes a toll on your heart. I was no different.  Every year I started the holiday season by eating myself into a Thanksgiving food coma.  All I could do was park myself on the couch and doze off during…

Top 10 Ways to Lower Blood Pressure Naturally “Is your blood pressure really 150/100 my doctor asked?” I stared at him in disbelief. It couldn’t be correct. I wasn’t even 30 years old at the time. “I think I’m just a little stressed coming into the doctor's office,” I replied. Studies show that there is a 90% chance you will suffer from high blood pressure.  Common high blood pressure symptoms include fatigue and headaches. Last week a new study reported that getting your blood…