Category Archives: Fitness

Put the YOU Back in Immunity with Personalized Nutrition

Immunity Tips
By Ann Quasarano

One of the most common questions we are asked at D’Adamo Personalized Nutrition is, “How can I boost my immune system?” Our answer is simple – we tell them, “Follow the diet. Eat your beneficial foods and be extra careful to stay away from your avoids.” Remember, your blood type is the key to your body’s entire immune system. It controls the influences of viruses, bacteria, infections, chemicals, stress and the entire assortment of invaders and conditions that might compromise your immune system.

Diet & The Immune System

Most of us don’t consider that when we take a bite of food, we are impacting our immune system and its capacity to function. As Dr. D’Adamo writes in Eat Right 4 Your Type, “The immune system works to define ‘self’ and destroy ‘non-self.’ This is a critical function, for without it your immune system could attach your own tissues by mistake or allow a dangerous organism access to vital areas of your body. In spite of all its complexity, the immune system boils down to two basic functions: recognizing ‘US’ and killing ‘THEM.’” Since over 40% of our immune system is located in our digestive tract, our diet can be the number one defense against a poorly functioning immune system. Following the diet that is right for your type acts to improve immunity and protect you from disease.

Immune Boosting Habits

In addition to following the diet recommended for your blood type or GenoType, follow some common sense approaches like, frequent hand washing, use “cough and sneeze etiquette” and avoid people who are already sick. Getting adequate rest and exercise will also help support your immune system. Dr. D’Adamo also suggests that you include some, “Immunogenic polysaccharide containing foods, such as parsnips, and immune boosting foods such as garlic and onions into your diet. Green tea also appears to interfere with attachment in many strains of influenza. Studies also show that elderberry extract is beneficial in preventing the spread of viral influenza, as it blocks neuraminidase, the enzyme made by the flu virus which allows it to attach to the tissues of the nose and throat. It’s likely that antioxidants called flavinoids – which are contained in the extract – stimulate the immune system and other properties in elderberry extract have an anti-inflammatory effect.” Proberry Capsules and Proberry liquid contain elderberry and are great additions to your immunity routine.

Not All Blood Types Are Equal

Strep Throat is another common wintertime ailment – and your blood type might determine who is more vulnerable to it! One study looked at the saliva of 310 people which was examined for its ability to agglutinate 33 streptococcal strains. It was found that the saliva of persons with blood group O agglutinated significantly more of the streptococci than the saliva of persons with blood group A. The results demonstrated that persons of the blood group O secrete more anti-Strep immunoglobulin than those with blood group A. This may be worse for type A non-secretors since the elaboration of free blood type antigen in saliva and mucous is thought to inhibit the growth of Strep. So if you are blood type A, and especially if you are an A non-secretor, start taking extra ARA 6 now to prevent that nasty strep virus from settling in your system!

Don’t Skip Breakfast

Another study out of the University of Cardiff in the UK, found that people who regularly eat breakfast may be less likely to get colds or the flu. In a 10 week study of 100 healthy students – nearly half of the participants developed an upper respiratory infection during the study period, those with multiple illnesses, reported that they did not eat breakfast. Those prone to anxiety and stress were even more likely to experience cold and flu symptoms. Bottom line, starting the day with food is crucial to health – and starting the day with a blood type friendly breakfast is an even better way to start the day! We have lots of great blood-type-diet recipes on our 4yourtype.com blog, including breakfast smoothies, breakfast egg salad, cherry-walnut breakfast bread, a hearty omelet and overnight oats for all blood types.

Exercise 4 Your Type

Exercise is also a critical component in wellness. According to a study reported in the journal, Medicine & Science in Sports & Exercise, people who exercise regularly appear to be less likely than couch potatoes to catch colds. Researchers found that in survey results from 547 healthy adults, people who reported being the most active had 25% fewer colds over the course of a year than those on the less active end of the spectrum. So Type A’s get out those yoga mats and Type O’s get your running shoes ready! As the chill sets in, it’s a good time to get yourself back on track. If you have been falling off the blood type diet wagon, it’s a good time to get back on! Start now for a happier, healthier you this winter! Here is a more detailed article on Exercising Right 4 Your Type.

Chi Breathing

Chi Breathing

What is Chi Breathing?

Chi breathing is based upon the Taoist concept of Chi Gong, or Qigong, which represents energy as flowing according to certain routes in your body. Positive release is accessible through refining the breath. The calming, stress-relieving effects of this exercise are remarkable. It can be performed by anyone, regardless of age, fitness, or medical condition.

How to Chi Breathe

1. Stand comfortably, feet shoulder width apart, knees slightly bent, arms at your side. If you cannot stand comfortably for a span of ten minutes, find a comfortable position sitting. Chi breathing is about calming and centering oneself. Relax your neck and shoulder muscles and focus in on your solar plexus (the center of your body). It is ok to sway a bit – that’s normal.

2. Start to rock back and forth gently. Inhale as you rock forward onto the balls of your feet and exhale as you rock back onto your heels.

3. As you inhale, lift your relaxed arms up and forward, keeping them relaxed and slightly bent. As you exhale, let your arms float down. Imagine that your hands are pulsing around an imaginary ball of energy.

4. Repeat, gradually refining the rhythm and developing the ability to “drop” your breath from the lungs to the solar plexus.

5. Repeat four to five times, then relax, letting your hands drop to your sides and closing your eyes. Concentrate on feeling relaxed and centered.

Repeat daily or almost daily to achieve the beneficial long lasting effects of Chi Breathing.

Need some help managing stress from the inside out? Try our supplements designed to help manage stress.

Want some more guidance?

If you feel more comfortable starting out with a guided breathing meditation, there are many free videos online, like this one, which is just audio, or this one, which also includes video of the movements.

Supplements to Increase Muscle Mass

Supplements to Increase Muscle

Increase muscle mass and get the most out of not only your exercise, but even your regular daily activity. Supplementation, in addition to exercise, can help even the ‘average joe’ increase lean muscle, maintain healthy weight, lose unhealthy fat, feel and look better:

  • Prevent Muscle Loss
  • Increase blood flow to muscles throughout the day, not just during exercise – carrying the vital nutrients to muscles for repair and growth
  • Help Maintain Healthy levels of testosterone
  • Enhance your body’s ability to control and eliminate excess estrogen

Muscle-Specific Nutrients:

N-acetyl Cysteine

N-acetyl Cysteine may help to preserve muscle glutamine levels, facilitating muscle growth. One study showed that NAC prevents the catabolism of muscle proteins in persons who undertake isotonic exercise. Found in Dr. D’Adamo’s Redoxa formula.

Calcium D-glucarate 

Calcium D-glucarate is a form of glucaric acid, which among other things, is utilized in the body to enhance the process by which the body rids itself of excess steroid hormones such as estrogen and testosterone. Found in Dr. D’Adamo’s Detoxical-D formula.

Nitric Oxide Enhancement 

Nitric Oxide Enhancement is often recommended by trainers and professional athletes. It increases blood flow to working muscles to promote muscle growth, increases strength, speeds muscle recovery and sustains long lasting blood flow to the muscles. Researchers also believe that NO is active in regulating activities of the brain, lungs, liver, kidneys, and the immune system. Nitric Oxide is a “signaling molecule.” For example, it can tell the body to make blood vessels relax and widen. When NO is produced by the innermost cell layer of the arteries, the endothelium, it rapidly spreads through the cell membranes to the underlying muscle cells. Their contraction is turned off by NO, resulting in a dilatation of the arteries. Nitric Oxide Enhancement is found in Dr. D’Adamo’s Nitricycle formula.

Aromatase Inhibition 

Interesting new research areas in muscle health is the role of hormones in the process. For example, in men, aromatase activity increases with age, converting what little testosterone is left into estrogen. In women, most of the research on aromatase inhibitors addresses the treatment of clinical conditions known to be linked with excess estrogen production or sensitivity. Aromatase inhibitors are used by the bodybuilding community to increase lean muscle mass and decrease body fat. Maintain healthy hormone levels naturally and increase lean muscle while decreasing body fat. Aromatase Inhibition is found in Dr. D’Adamo’s Aromastat formula. Dr. D’Adamo also recommends Quercetin for additional aromatase inhibition.

Cortisol Modulation 

Cortisol’s primary action involves increasing blood sugar levels at the expense of muscle tissue. On a chronic basis it will lead to insulin resistance and an alteration in body composition from muscle to fat. In addition, research shows that high cortisol tends to increase your appetite. As a general rule, when you are overweight you will have chronically elevated levels of cortisol. Fat tissue accelerates the production of cortisol, and high levels of cortisol promote weight gain. Cortiguard was developed by Dr. D’Adamo especially for Types A and B, but can be supplemental for all types. Type A typically exhibits excess cortisol production during times of occasional stress.

Supplementation can give your muscle-building goals the boost that it needs, but keep in mind that every body is different. It is important to also eat and exercise right for your blood type. Need help getting started on The Blood Type Diet? Here are some useful tips.

Right 4 Your Type Exercise Routine: Mark Moon Fitness

It’s no surprise to learn that there is a confirmed link between physical activity and brain function. A number of published studies have shown that exercise improves a number of aspects of cognition and performance demonstrating that regular exercise does a body good in more than one way! Our friend Mark Moon, of Mark Moon Fitness, offers some brain boosting exercise tips tailored for your blood type!


Seeing as how you have all been diligently following your Blood Type Diet (and we know it’s about 70% healthy eating and 30% exercise) it should be easy to increase your fitness and boost your brainpower with some nifty circuit workouts. If you’ve been less than diligent in your exercise program during the winter, I have three tips to help keep you going strong right through summer.

Fitness Tip #1

Try not to be Hercules on your first day back! This is a tough one especially for the guys, but ladies need to pay attention too. The last thing you want to do is get an injury on your first week back. To avoid this, train at maximum 60% intensity for the first week and step it up depending on how you feel from there.

Fitness Tip #2

Start with a full-body circuit style workout that incorporates all aspects of your BT fitness regime over the week. This will eliminate any potential strained muscles or bruised egos. Also, remember to stretch and cool down adequately when getting back into it. Stretching will help with recovery when you wake up then next day wondering what you did to yourself.

Fitness Tip #3

Plan ahead with activities you will look forward to doing and add plenty of variety to your fitness schedule. Firstly, the human body is extremely evolved in the art of adaption, so you need to stay challenged if you want great results. Secondly, you will get better results with more exercise variety, as you will recruit more muscle fibers, therefore have a better response. Lastly, you want to stay mentally motivated and excited to be working out.

Work Out Example

Super Circuits are my favorite way to train for overall fitness, as you can easily incorporate any exercises to design a workout that’s just right for you.

Workouts don’t need to be any longer than 30-45 minutes for excellent fitness results. For best results, I recommend using an alternating body part formula, placing in a cardio burst every fourth exercise.

Check out my example below:

Winter Activities to Keep Kids Moving

Winter Activities For Kids

Pediatricians recommend that children get 60 minutes of physical activity every day, and finding winter activities to keep kids moving  during the cold, dark days of winter can be a challenge. One way to make sure your kids are getting enough exercise is to incorporate physical activity into their daily routine. As long as children are properly dressed, getting outdoors to play should not be difficult or uncomfortable – here are a few of our favorite winter activities:

Take a winter hike. 

Explore rock formations, frozen streams, and leafless trees and note how different they look in the winter.

Play in the snow. 

Build a snowman/ snow woman or snow family, or create an entirely new type of snow sculpture. Gather friends, build a snow fort, and engage in a rollicking snowball fight.

Have a game of snow football or snow soccer.  

Create a space and try running and kicking in the snow – it’s not as easy as it looks!

Go ice skating!

Strap on your skates and head to the local rink.  Gliding on ice builds muscles and really gets your heart pumping.

Find Indoor Play Areas

For those days when it’s too cold to play outside, investigate local indoor play spaces and recreation facilities – many may have structured gymnastics, sports teams, or classes aimed at building skills for spring sports.

Keeping your children active not only keeps their bodies healthy, but also promotes self-esteem and a positive attitude.

Click here for more tips on keeping your kids healthy all year long on The Blood Type Diet.

Weight Loss Tips

work out with a friend

We all know it can be challenging to eat right and exercise – and dieting can be even harder when you’ve been doing everything right and the scale does not budge. Here are a few tips for sticking to your plan when you need a little extra motivation.

Find a Buddy

Studies show that when you have a diet and workout buddy, you’re more likely to succeed. It makes exercising and eating healthier more fun when you have someone to go to the gym or cook with. Also, it adds a level of accountability to both yourself and your buddy.

Set Reasonable, Attainable Goals

If you want to lose 20 pounds, set your goal lower in the short-term. Try, “I’d like to lose one pound in the next two weeks,” instead. It’s much more attainable in the short term and you’ll have the satisfaction of results to keep you motivated. Need more help sticking to your health goals? Here’s a useful article.

Re-Set the “Tape Recorder” in Your Head

If you say, “I don’t enjoy exercise,” replace that with, “I like to exercise, I feel great when I exercise.” By doing so, you will motivate yourself to get moving. The hardest part is starting. Once you get in a habit, you won’t need to convince yourself to work out or eat healthy, because you will see and feel the difference.

Watch Out For Triggers

Are you an emotional eater? Do you tend to crave foods when stressed? Most of us are overeating for a hundred different reasons. We are eating due to boredom, irritation and frustration. When you start to feel this way, step out into the open air and walk. The mini-blast of oxygen will vanquish tiredness and mental exhaustion. Leave your worries behind and be in the moment. Look at the birds. Be thankful. Let go, breathe deeply and relax.

Eat Breakfast

When you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning – often on high-fat sweets – or to eat extra servings or bigger portions at lunch or dinner. When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day.

Walking is Great Exercise

Begin by walking briskly for 15 minutes, then turn around and walk back, voila! A half hour of exercise under your belt! Walking is a great way to get your daily physical activity, but if you want to take it up a notch, check out this article on how to exercise right 4 your type!

Keep a Food Diary

It’s simple, write down everything you eat and drink in a notebook, computer, or on your phone. You may be surprised at how the calories add up. A food diary creates a conscious awareness of food intake and eating patterns – do you binge on carbs at the end of the day or generally “need” something sweet after lunch? By writing everything down, you have a sense of accountability for everything that passes your lips.

Plan Your Meals in Advance

The quickest way to stray from your diet is to wait until you’re famished to decide what to eat. Make a weekly meal plan, buy your ingredients in advance, and get cooking. Meal-prepping takes out factors that can lead you to fail, like fatigue, running out of time and extreme hunger. Find great recipes for your blood type here, or in Dr. Peter D’Adamo’s Eat Right for 4 Your Type Personalized Cookbooks.

Eat Slowly & Mindfully

Sit at a table, not on your couch, and never in front of the TV or in your car. Set your fork down between each bite while you savor your food and swallow. Enjoy some dinner conversation, and then have another bite. Practice a slower pace at meal time. So often we’re pressed into hurrying through meals by other responsibilities. Schedule meals so that you have time to relax and enjoy your food. Stop half way through your meal, drink some water, and ask yourself, “Am I full?” Just like changing any other habit, learning to slow down at meal times takes practice and hard work.

Portion Control

The larger the plate or bowl, the more likely you will be to fill it up. Trade in those large plates for small, six inch dishes. When serving yourself, remember that a standard three ounce portion of meat, poultry, or fish, should be the size of a deck of cards. A one cup serving of vegetables is about the size of a tennis ball. If you’re eating out at a restaurant, order an appetizer as your main course along with a simple salad.

The Blood Type Diet App

If you have a smart phone, use the Blood Type Diet app (available on iOS and Android) for a handy list of foods that are Right For Your Type. There are also several free apps that help to track calories and exercise, like MyFitnessPal. But remember, free apps will not allow you access to Blood Type Diet Food Lists, family lists, or shopping lists. If you don’t have a smart phone, you can use a notebook to record what you’ve eaten during the day. We have a printable template here. Keeping track of your food intake keeps you accountable and makes you more aware of what you are consuming.

Curb Those Cravings

If you’re really craving something, indulge – but just a few bites. Craving chocolate? One small piece of good quality dark chocolate will satisfy your craving. If you want more than a bite, try substituting something BTD friendly. If what you’re craving is something sweet, check out these Blood Type friendly recipes!

Finally, if you mess up and go completely off the rails, just remember that tomorrow is another day, begin again and move forward!

Stress & Personalized Nutrition

Stress can have negative impacts on our health.

Stress is a normal part of life, and our bodies are designed to cope with it. For our ancient ancestors, stress was intense but intermittent- such as escaping from dangerous predators and searching for food. Modern life often subjects us to constant, lower-level stress that piles up and taxes our nervous systems. Eating the wrong foods can also be hard on the body. Adhering to the blood type diet enables your body to work more efficiently, here is a post about managing stress through diet.

Sympathetic Nervous System vs. Parasympathetic Nervous System

The sympathetic nervous system (SNS) is responsible for the “fight or flight” response, while the parasympathetic nervous system (PNS) relaxes the body after the danger has passed. The two systems work in balanced opposition to each other. The SNS causes your heart to beat faster and harder, while the PNS slows down the heart, and relaxes the artery walls, allowing freer blood flow, and lets more oxygen get to the heart muscle. Most of the healing in the body happens when the PNS is in charge, including healing the subtle damage from normal “wear and tear” of life. Chronic stress often leads to the SNS being active for longer, and the PNS not engaging properly.

Hormones are responsible for our response to stress.

The adrenal glands release Adrenaline and Noradrenalin, which are short-acting hormones that speed up heart rate and blood pressure, reduce digestion, and make you more alert. In response to longer-term or more severe stress, the adrenal gland releases cortisol. This hormone enables the body to break down muscle to provide immediate energy. The proper levels of cortisol will reduce inflammation, reduce allergies, and promote healing. Too much or prolonged exposure to cortisol can lead to ulcers, heart disease, muscle loss, insomnia, and other ailments. High cortisol levels can cause “brain fog”. It can also lead to obesity because it encourages the breakdown of muscle rather than fat. Exercising Right 4 Your Type can help combat the effects of stress on your body. Check out the chart below or click here to find out more about exercise based on blood type!

Another way to manage stress from the inside out is our Calm Pack.