All Posts by Dr. Don Clum

5 Foundations To Improving Your Health

Hello everybody Dr. Don Clum here, I am your local neighborhood chiropractor and your mild-mannered nutritionist. I am with your Wellness tribe and I am here to introduce a series of courses on the 5 Foundational Factors for any Strategic Health Improvement Program. What does that mean?  These are some principles that you can implore, you can start, you can incorporate into any program to get more of the benefits and results that you're looking for out of it doesn't matter what it is.

And in this series of videos I'm going to go over the five fundamentals that I put into every single one of our programs that we do, doesn't matter what it is, when you do it, who you are.  If you corporate these, if you keep them top of mind, if you thread them throughout what you do... you’ll simply get better results.  I don’t care what it is that you’re doing, and here they are:

No. 1.) Balance Your Neurological Tone.  Tone is everything and how you speak to someone in a relationship and how you approach your body.

No. 2.) Reduce Hormonal Resistance.  If you are hormone resistant you are going into an uphill battle and there's ways to leverage that in your favor and not have such a struggle.

No. 3.) Promote Cellular Level Healing.  That's where life exists, it exists on the cell.  If you get the cell well you get well that's the bottom line and we are gonna go all over that you have to think cellularly when it comes to Health.

No. 4.) Enhanced Physical Fitness.  Now look, we all kind of know that physical fitness is part of life, it’s at least a part of a healthy life and any health recovery or promotion effort that you want to do.  But I’m going to detail I’m gonna tell you why, which ones to do and why, how to do them and what's been shown to make the biggest impact so that at least you have the information to choose wisely and mix that into your program.

No. 5.) You need to Prioritize Your Sleep people, we have to do this.  Sleep cannot be an afterthought, if it is we are in a losing battle we have to have prioritize our sleep and we have to have some fundamental ways to approach it and that's we're going to go over.

So here you go the... five foundational factors for any health strategic improvement program it doesn’t matter what you want to do, doesn't matter if you just want to get generally healthier doesn't matter if you want to lose weight doesn't matter if you want to gain muscle, if you want to go into a new workout concept, the new workout plan. You want to start working out from zero or you're already at a high level it doesn't matter. It doesn't matter if you're trying to recover from an illness, maybe a chronic illness maybe some sort of hormonal problem or other issue that might be coming up in your life. It doesn’t matter what you apply this to.

And also it doesn’t contradict anything else that you’re doing. This does not replace anything else that you’re doing. You can incorporate this into a medical program, into a holistic program into a psychology program into any other program you want because it’s about lifestyle, it’s about how you think and how you intertwine them into what you’re going to do by keeping them top of mind and touching each one every step of the way.

I guarantee you will get more out of it.  So enjoy this series of videos to help you keep these concepts of bouncing in or out neurological tone, reduce hormonal resistance, promotes cellular healing, enhance physical fitness and prioritizing your sleep as you go through anything that you want to go through so you can get more out of it and you can have a deeper level of success faster more efficiently and then above all in a healthy matter so hope you like it click through it's a free program enjoy and send me your feedback we can't wait to hear it and hope you get a lot out of it thank you very much.

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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The Chiropractic

Seems the chiropractic founders and early pioneers all the way back to 1927 were promoting the natural, ancestral, "paleo" (not a fan of what this term has become) sort of eating and living. Way ahead of their times in so many ways!

I guess then I practice "Nutritional Hygiene." Or maybe "Nutritional Common Sense."

"When dieting is done to offset or alleviate and adverse condition in living, brought on by "civilization" (an adverse state of affairs brought on by unwise precedents of human grooves of life), then dieting is not a battle between morbid educated mind and Innate: but between morbid "educated" and wise "educated." "Educated" versus "Educated"; "dog eat dog." In this later case, Chiropractic approves, for it is not truly diet, but the coordination of a normal educated mind with Innate.

Therefore, nutritional hygiene is not dieting but common sense. It is simply the restoration of normal and natural environmental conditions. The restoration to normal, of conditions made abnormal by unwise educational living; restoration brought about by wise, sane, and normal educated mind, coordinating with innate mind as it should, is nutritional hygiene. With this aspect of dieting, Chiropractic agrees. Consider diet in the light of common sense. A sick person's abnormal educated mind will not allow him to use common sense therefore somebody else's common sense must be used."

R. W. Stephenson, The Chiropractic Text Book (1927), page: 128-129

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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My Fellow Professionals

Thank you for all the different invites to the various groups out here in facebook land. Please understand, as with you my time is limited although I do like to get into a great learning, sharing, exploratory thought, and advanced thinking pages, I can only dedicate time and energy to so many. That being said, I will not be a part of a group that does not hold a basic line and standard of professional courtesy and ethics. I know this is Facebook and all, but I have standards even if some groups do not.

Any group that promotes or has a base that uses vulgarity, insults, sexist remarks, intentional insults, race or ethnic slang or "humor", or even overly sarcastic comments in the form of ridicule guised in debate, will not be on my list for consideration.

Look, I am not promoting a life of over political correctness or where casual groups can't be casual. Here is the deal my fellow professionals, even if you call your group a closed or private group, when you have dozens to hundreds or more people on there it is anything but. Those conversations and threads are archived, can be accessed, and your comments preserved in time in a screen shot to be shared anywhere or used without your knowing, and even against you.

Plus, I am over the shouting matches (for the most part) and truly value educated discussion with objective knowledgeable people and find groups of like minded professionals willing to collaborate and create new concepts and nurture new ideas are worth 10 times their weight in gold. That is where I want to put my energy. Not macho, snarky, blow off steam, keyboard courage one liner groups.

Just want you to know where I stand.

Again, thank you for thinking of me and for the invites.

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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Reducing Hormonal Resistance

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Very important theme here. Hormones run the show my friends. The nervous system is a major player here. Neurological tone, the brain and nervous system controls the broad movements and every action in our body, but they don't innervate the cells. The nerves come all the way down to the tissue level and then the hormones take over.

It's actually the hormones who get in the cell and drive metabolism. It's actually the hormones that create cellular level energy. Who turn it off, turn it on and pump it up. It's actually the hormones that get into the nucleus and the DNA of the cell and actually turn on and turn off our genes. So what you think about activating certain genes or deactivating epigenetically or otherwise, you're thinking hormones. So look hormones are important and we're gonna go into it.

Reducing Hormonal Resistance 1

So what is hormone resistance? Take a look at these pictures. I always tell people, hormones whisper, they don't scream. This first picture, this cartoon picture, is this woman is screaming at this guy. And this role could be reversed. Don't get me wrong. When we scream at someone, when I scream at my kids, it might work initially. But eventually it doesn't work. I can't keep screaming and expect to have a positive outcome. They stop listening. They tune me out, just like my wife does when I scream at her or she does at me. That's a normal thing.

It happens on a cellular level too with our hormones. So check out the dude and the lady up in the corner, the right corner there. She's whispering. Do you think she's got his attention? She's close, she's intimate. She's soft spoken. She's being very direct. She's not shouting, she's whispering. And she's got his full attention. And therefore she has the potential to get his full response. Right? That's what we call effective efficience communication. It happens in our relationships and it happens in our cells. When it happens in our cells, we call it being hormonally sensitive.

Now a lot of people misjudge the word sensitive as a bad thing, but it's not. It's a good thing. Hormone resistance is a bad thing. And then over time if we keep doing it, you can look at that couple down there. She's talking, she's saying her thing and he's checked out. He doesn't care. He's been doing that for 30 years. And it's bad. What happens in our body when we get hormone resistance, we get things like insulin resistance. Which leads to pre-diabetes, metabolic syndrome, type-II diabetes. It's also now known to cause cardiovascular disease. It's also linked to type-III diabetes, what we're calling Alzheimer's and dementia. It's also a contributing factor to cancers as well as autoimmune issues. And do I go on? It is really a big deal. And that's just insulin resistance.

We have something called low T. Most of the time that's just misinterpreted as testosterone resistance. Estrogen issues. Estrogen resistance. Hypothyroid. Thyroid resistance. We can use this analogy and example in all of them. They have different mechanics and things like that. They show up differently, but it's the same concept. They all work in the same type of manner. So, we don't want to be hormonally resistant. Hormones whisper. They do not scream. They whisper and a little goes a long way. Let's build on that from this point forward.

First, insulin. Now look, I think insulin is a sleeping giant in health and healthcare. It is the most common hormonal disrupter that any practitioner in the field, across the board is gonna see in their lifetime at this point. It's a big deal. Insulin resistance drives everything. Now insulin has a buddy there. They're connected at the hip. It's called cortisol. These two are the only two hormones that you can activate at any time you want, by the way you think, the way you move, the way you eat and things like that. You can keep both of these on 24/7. Most other hormones you can't do that.

Reducing Hormonal Resistance 2

Now every hormone has a set of rules and the way it plays with other kids on the playing field. Insulin for example. That's my little drawing there, my picture graphic of a teeter totter which mean when one goes up the other goes down. They have an inverse relationship. And insulin has one of those with human growth hormone. They oppose each other. When insulin is on, your human growth hormone is down. And so there's ways to approach insulin where you can drive insulin down through certain choices. And drive human growth hormone up to get the same net effect. Pretty cool. They have an inverse relationship right there.

Cortisol also has a teeter totter here and an inverse relationship with oxytocin. Oxytocin is another sleeper, man. People do not pay enough attention to oxytocin. Just understand that oxytocin is activated when we do human things. Bonding, talking, touching, hugging, laughing. Everything that makes us human, makes us social, promotes oxytocin and can crush cortisol.

Now look. We've got some other teeter totters here. Cortisol and testosterone have a teeter totter. When cortisol goes up, it drives testosterone down. Testosterone is our general go to motivational hormone. Cortisol is our quick, ready stress response hormone. They can mess each other up. Insulin and estrogen have an inverse relationship. So all these women going into premenopausal, postmenopausal, menopausal area that are worried about their estrogen levels dropping. It could be from a chronic high level of insulin, or insulin resistance. Women who have normal insulin levels and responses that are not insulin resistant, have very little symptomatology for menopause. They could actually go through it and not even know they went through because they are hormonally sound. And insulin just might be the key factor there.

Testosterone and estrogen are connected by a teeter totter. When one's up the other is down. Because they both have the same precursor up there. DHEA is a positive hormone when we're in a good spot. We're living on the positive emotion side of that spectrum that we talked about before. And also it comes from a good balanced healthy diet. From good cruciferous and high nutrient dense vegetables and healthy fats. Animals that have been raised well, they produce good fats, you get the DHEA and that helps promote the proper balance between estrogen and progesterone.

Then we have thyroid here. Thyroid and insulin, man, they've got a weird relationship. They are part of the trifecta which is insulin, thyroid and cortisol. But look. Thyroid, when people have thyroid problems, like hypothyroid issues, it actually causes fat cells to increase the number of insulin receptors they have in the fat cell. Which means it's more susceptible to getting fat because insulin is the gateway hormone that controls our fat stores. So there's a relationship there when you go on a synthetic thyroid medication, it can make your body 300% more insulin resistant. So now you've got more fat cell insulin receptors. More easily filling up those fat cells. And the rest of your body is insulin resistant, which drives insulin levels up. You've got a perfect storm, in this case, a thyroid storm for weight gain. And it's not because of the thyroid. It's because of the connection to insulin.

So you can just see, they're all connected. Every hormone across the board has a different relationship with the other ones. And so we just want to try to illustrate that here, and show you how, not only can you address, one hormone directly. But you can address the other hormones that have a relationship with it to help give you what I call a net positive gain in your efforts.

So we're gonna keep in mind that hormones whisper. They don't scream. They're very powerful because they're all interrelated. They play on each other and there's a lot of ways we can use that to our advantage.

So you can see, your hormones are all connected. Every hormone across the board has a different relationship with the other ones. And we just want to try to illustrate that here, and show you how, not only can you address, one hormone directly. But you can address the other hormones that have a relationship with it to help give you what I call a net positive gain in your efforts.

Also keep in mind that hormones whisper. They don't scream. They're very powerful when they're all interrelated. They play on each other and there's a lot of ways we can use that to our advantage. Where do we start? Let's take a look at some of these. Oxytocin. I put that up there because it is what makes us human. And our humanity will help balance out all the negative effects of these other hormones, like cortisol, adrenaline and so forth. So let's take a look.

How do we get more oxytocin? We do it through laughter. You've heard the phrase laughter is the best medicine. That's because when you laugh you trigger and stimulate oxytocin. Bonding, as in the mother when they breast feed, but also when you talk to your kids. When you go and do something fun with them. When you just hang out. When you connect with someone. That's bonding. That stimulates a lot of oxytocin. Talking, as in talk therapy, or just talking with your spouse. Talking with your co-worker. Taking a walk and just talking. That connection promotes the bonding mechanism and it promotes more oxytocin. Compliments, whether they're real of fake, guess what. When you give one, or receive one, you stimulate a whole lot of oxytocin. So be generous with your words.

This is a message from my mother Cathy Clum. She always said, be generous with your words. They cost nothing, yet they might be the most valuable thing someone could receive that day. So keep that in mind. Compliment a lot. And hugs. Hugs as well as handshakes. Handshakes work too. That physical connection, that touching stimulates oxytocin, will crush cortisol and push you in the right direction.

Word from Cathy Clum

Resiliency. We're talking about cortisol here. So we want to do paced breathing like we've already been over, the meditation and the adjustments. Then we have diet concepts. How can we support this with diet? Well, we want to first increase those healthy fats. Healthy fats are any fats that are not processed. As in through a chemical or some kind of manufacturing procedure. So they are natural fats, like olive oil. Like healthy raised dairy fats. Like coconut oil. Those are my favorites. Get them in at every meal.

You want to be insulin friendly. Take a look online and find out what stimulates insulin versus what stimulates blood sugar. They're not the same. So you want to eat in a way that's low carb, natural carb. No processed carbs, no sugars, no grains, no starches so you can become insulin friendly with that. Just like it says here. Cut the sugars, grains, starches and you can start fasting. And we're gonna go through a whole video series on fasting. All the different kinds of fasting. How to rotate them through your life. How to put them in as a bigger part of your health concepts. So keep an eye out for that. Those will be coming.

Exercise. Hormonally, heavy weights do a lot. They are the heavy lifters. Right? Heavy weights, so lift heavy weights. That's relative to who you are, where you are with your health and your exercise level and your fitness level. Just work on something, but you want to lift something that you can only lift maybe 8 or 10 times max. Heavy enough weight that by the end you're having trouble. And you also want to try out the variable output exercise. That's a combination of different types of workouts as well as high intensity type interval training. Keep those in your routines. Those will help with your hormones.

Reducing Hormonal Resistance 3

And then some added ideas are things like temperature acclimation. We don't get cold anymore. Put your temperature down in your bedroom when you sleep. You want it to be around 67 degrees. You don't want it to be too hot in there. You want to take cold showers. You want your body to acclimate to heat and there's different advanced ways we'll go over on how to do that with sauna's, with biomats, with exercise, with hot bathtubs and taking baths and things like that.

Also add a lot of sea salt to food. Make sure it's real sea salt because that's an ocean that was never polluted my humans, so I like that one. But any natural whole organic salt.

Hydration. Stay hydrated. 3 liters of water or more a day. And no stimulants, that's caffeine, that's sugar, that's artificial stimulants, artificial colors, artificial neurotoxins that are out there. Number one I can think of is caramel coloring. Big, big bad news type of thing. So keep away from anything with caramel coloring, caffeine and so forth. Or if you're gonna use it with coffee, stick to one a day and prolong it to the longest you can in the morning.

So hopefully those will help you balance out those hormones and you will be able to push those teeter totters in the right direction. Hopefully you got a whole lot out of this.

Check out the next article in the series… Cellular Health and Healing. Drop your comments in below, send us your feedback, your critique, your added points or what worked for you, what didn't work for you. It's always appreciated. Thank you for being here. See you on the next one.

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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Did you know that consuming protein stops a big part of the detoxification process?

So, now we know that insulin stimulated by sugar, grains, starches, processed food, powdered protein, and whole protein to a lesser extent and will turn off the utilization of fat for energy within each cell of the human body.

This in turn drives the sugar addiction/endorphin pathway and fuels oxidative stress due to the significant free radical load produced by sugar burning compared to fat (50 to 1) and that in turn is the foundation for systemic inflammation that contributes to every chronic disease known.

AND, protein by stimulating Mtor when consumed stops the powerful detoxification process by inhibiting what is called phagocytosis.

Both insulin and Mtor when chronically stimulated will turn off our longevity genes and our disease defense genes and effectively speed up our aging process.

So, for all you intermittent fasters out there, if you want a jump start on your detox process while doing the IF stick to fibrous veggies and fat for your last meal prior to the overnight fast.

Now I guess there are 3 hormones we can activate nearly 24/7 through lifestyle, insulin, cortisol and Mtor.

Be smart out there people!

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<


FREE Video: How To Become A Fat Burner
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Fasting, Muscle Wasting, Eating Control, and Post-fast Concepts.

Follow up on the great questions from yesterday:

1. Muscle wasting: When does the body start to breakdown muscle while fasting?

Assuming no weird health issues, if there is body fat on the body then the body will not use muscle for fuel. True starvation mechanisms do not kick in until around the 40 day mark and that will vary as well. Muscle never wastes, although in a prolonged fast there are volume and visual changes to muscle parts of the body, but it does not mean muscle fibers are being lost or eaten so to speak. It is actually very hard to lose muscle fibers, just as it is to lose fat cells, they change in size, but not fiber or cell count often.

Now, that said, working out while in a prolonged fast.....I am not sure about muscle breakdown. I do full weights and cardio/intensity trainings in the first 7-10 days, then just cardio in 10-18, then stress relief cardio of daily activity, walking, etc. In a fasting state where you stress muscle in working out there is some breakdown and no amino acid intake to balance it. In the beginning the body can recycle amino acids and preserves muscle, even promotes muscle growth, but over time I do not know that benefit to continue so I taper it down. But in a 3-5-7 day fast model, no issue, and we have seen what I call the "Anabolic Rebound" where after a 5 day fast if someone is lifting prior to and during the fast then the few days to a week after they get a big jump in muscle volume and output as a hormonal rebound.

2. How does one not go off the handle when trying to fast or coming off the fast and eat out of control?

While shifting eating styles I call that "curiosity eating." If you are fat adapted and using fat/ketones to run the body then the sugar, cravings, impulse, emotional eating endorphin pathway should be turned way down as you blood sugar and insulin drop. Then one can taste without needing to finish the plate or tub of ice cream.....but that said, that is for sugar.carbs....chicken wings for example, at least how I eat them are savory, and they actually use the hunger hormones for regulation that don't create big swings of urge to eat and without carbs the sensations of being physically full are less as well....unless you pack it in until you activate the stomach stretch mechanisms....which I have been known to do, but not likely this time. Now, specifically during fasting this kicks in and is what lets people use the crutches I have described here before of a teaspoon of fat or one ounce of protein or a couple bites of fibrous veggies that do not have much insulin impact but can get a person through a potential fasting deal breaking moment.

3. At this point in my fast or when you come to the end of a fast, especially a prolonged fast, it is all about what's next. This is not a stunt or a fad or the like for me so the next step is important as to not revert to any of the common Standard American Diet (S.A.D.) and lifestyle pitfalls. I am going to keep some rotational fasting days, stay low starch, no grains, no sugar and higher fat.....I want to do a good amount of raw foods (70+%), but not all, and daily if not every meal eat some fermented foods.......the big question is what type, how much, how often, when in the day, and how to prepare animal protein (raw vs. cooking methods).

A lot of people think, man, this is too much to think about. I get it. I feel not putting in the thought and setting up a long term plan and goal for one's eating and lifestyle is WAY too risky for me health wise. I think it comes down to perspective and priorities, what are your core values in your life? Family? Health? Health of your family? Quality of life? What ever they are, does your lifestyle and personal/family health habits reflect it and support your goals? If not, then they are wishes not goals. And although I have a little of both I try and bank on my goals.

Thanks for all the support and interest in this, day 28 is starting off great!

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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Cellular Health and Healing

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Everything comes from the cell. We're made up of seventy trillion plus cells and our overall global health is reflected by how well our individual cell health is. Look, here's the picture, that's a cell. All cells operate in the same fashion, every cell of our body came from one cell that divided and divided and divided and became our eyeball cell, that became our hair cell, that became our toenail cell, that became our liver cell, heart cell, brain cell, everything else. They all function on the same basic level, even though now they may look differently.

What I'm trying to show here, on this slide is that if your cells are happy, your body is healthy, it's happy and it's going to have longevity, free of disease. Keep that in mind.

Cellular Health and Healing 1

That is the bi lipid layer of fat that makes up our cell membrane. Inside our cell we have a nucleus, it's often called the brain of our cell. That's where our DNA and our genetic code is. We also have these little organelles called mitochondria, they make what's called ATP which is cellular energy. The cellular energy is what cumulates and what makes our life energy in order for us to take out all of the responsibilities and actions that our bodies take on a daily, moment to moment, second to second level.

Over here we have some little saturated fat islands all over the cell membranes with those hairs, it looks like on top. It's not, they're receptors for hormones. There's all different kinds of hormones, estrogen, thyroid, testosterone, cortisol, insulin, over 400 of them. If you include neuro-transmitters even more. What they do is they all go in, they float around our system and just like that one there, it gets onto our receptor, it docks like a boat in a slip and that's how it transmits its information into our cell.

The cell also eats so it's got a way to get good stuff in and it also eliminates, so it's got a way to get bad stuff out. We have this thing called free radicals. This is what I call mayhem, like from the All State commercial that terrorizes everything, a free radical. A free radical is produced from different physiology and reactions in our body. When we have one or two, no big deal but when you have a lot, and it's been estimated that we get 10,000 to 1 million free radical hits, per cell, in our body per day, that's a lot and that starts to cause an issue. What it does is it starts to inflame through a process called oxidation our cell membrane.

Cellular Health and Healing 2

Oxidation in our car is called rust and when we get rust it starts to break down, when our cell membrane starts to oxidize then different issues start to happen as well. What happens is it gets less permeable. It gets more rigid and the bad stuff that's on the inside can't get out and the good stuff that's on the outside trying to get in can't get in. Now we've got a problem going. We have a problem, and what's that problem? The rigid, less fluid, less permeable membrane is creating a barrier for our health and our function. Then that bad stuff starts to back up within our cell and it also oxidizes and inflames our nucleus where our DNA is and that can trigger different problems. You have inflammation and oxidation going on in your mitochondria, and what does that do, it drives down your cellular energy. When it happens in a nucleus it can cause mutations of our DNA which cause disease and it can cause accelerated aging.

Not good, this is one pissed off cell going on. What's our number one source of free radicals? See that flashing over on the side? Guess what it is? Fuel, and what does that mean? Food and so we'll get into that in a second. Now, antioxidants, have you ever heard of that? Antioxidants, those are, just like they sound, they're the anti process of the oxidation that we don't want. What they are, they are the antidote to the free radical poison that happens in our body and normally in an ideal state, 1:1, they kick, they hook up, they bond, they get connected and then they can get taken out of the body. See that? Boom, they connect and they get shuttled right out of the body. We get our antioxidants from food but our number one source of free radicals are also from food which I'll explain in a second.

What are the good antioxidants in food? The example here I have is Vitamin C and why do we like it? Because it's an antioxidant that provides a 5:1 kill ratio between the antioxidant and the free radical. That Vitamin C has got five extra electrons and it can neutralize five free radicals and that's a 5:1 return. Who wouldn't take that? I would take that but look inside, see this is inside the cell, that stands for glutathione, super oxide dismutasing catalyst. These are antioxidants that are made within our nucleus from our genetic strands within the cell. These are major player antioxidants. They have a million to one return. They have a million electrons to give. That makes it 200,000 times stronger than Vitamin C and everyone out there, including my Mom who gave me Vitamin C all growing up, knows that Vitamin C is a good thing. If I was a betting man, where would I put my efforts? On the internal, inner cellular produced antioxidants with a million to one return or my food that can give me a 5:1 return? Vitamin C is not the only one, it can be Vitamin E, it can be Vitamin D, it could be Cocu 10. There's a lot of different things.

Truth be told, I want both. I'm not going to pick one or the other. I want both. What I want more of in particular, right there, I want more of that. I want that internal antioxidant load. Basically that comes from how you live your life. Look, that internal antioxidant load, that million to one return, doesn't come from what you take. It comes from how you make it. It's not what you take, it's what your body makes that keeps you healthy. That brings us all back to the lifestyle I want to go through. Now, if you remember, I said the number one source of free radicals is our fuel or our food. This is where it comes in. Sugar burning versus fat burning.

Cellular Health and Healing 3

Check it out, on the left you have a wood burning stove that's not ventilating too well, that's sugar burning. It burns hot, it's got a lot of smoke, it contaminates everything, it's messy. Versus on the right, that's fat burning, that's butane, that's natural gas, it burns clean, it burns efficient, you can really isolate it down right there. That's the difference. When you are a chronic sugar burner and you're burning hot and dirty like that, you're producing 50 times the free radical load, just from making energy that you do when you're burning the fat, which is over here in this example, is the natural gas. That's a big difference. Just shifting from being a chronic sugar burner to a fat burner reduces your overall free radical load by 50 times. That is the number one influence we have in our life.

How do we do that? Where do we start? First, shift to eating three meals a day. In the beginning I don't even care what you eat, just don't snack. Eat breakfast lunch and dinner, whatever you want, three meals a day but keep it to that. Even eat more on those days if you want. Then, as you get good at that you add more healthy fats, add in avocado, add in whole unroasted and unseasoned nuts, add in olives and olive oil, add in coconut products and coconut oil, cook some things at low heat with butter.

Cellular Health and Healing 4

When you're good at that, then you cut out the sugars, the grains, the starches that we talked about last time. Then you increase your exercise. Use the variable output exercise and build resilience which we're going to go into in the next article… Healing With Enhanced Physical Fitness. We talked about that with the pace breathing, with the meditation, with the awareness and the stress management.

That's how you do it, that's how you start. Baby steps build to bigger steps. Give it a try, send us your feedback, tell us what you like, what you don't like. If nothing else, check out the next article. Glad to have you hear. Dr. Don Clum with Your Wellness Tribe. See you on the next one.

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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We Have To Look At This Issue Differently

We have to invite in any new thinking and functional models to help slow this progression. To ignore any option that is shown even moderately effective, even observationally, is a mistake that could cost many lives and untold fortunes.

In the face of this crisis there is a bigger opportunity. You have before you the ability to shift your own thinking and standards to embrace personal responsibility and accountability of your actions and of those actions you control for your family.

With more adults in the USA having insulin resistance than not, we have to act now, you have to act now, you can not wait for your doctor or government to figure this out. At the end of the day it is not they but you who will pay the price for your decisions today.

YES, I said more American adults have pre-diabetes or diabetes than do not. 52% CONSERVATIVELY. And rising.

If you are not one of these people you just might be on your way or could become one next year unless you are actively improving your health and the health of your family right now.

You are either actively improving your health or you will passively lose it.

The choice is yours. We are here to learn and share as we are are on the same journey as you. If we can help, please do not hesitate to ask. AND if you have learned some insight along the way, please do not hesitate to share. Time is not on our side on this one, we are stronger, and healthier, together.

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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Stress Has Received A Bad Rap

As it turns out the most deleterious result from stress comes before the stress occurs and depends on how you view stress, be it harmful to your health or not.

Stress promotes better resiliency, and the absence of stress could be argued to promote emotional instability.

Another big mistake around the concept of stress is that people assume there is only one stress response, fight or flight. They think that cortisol is the enemy and what results form their daily stress.

The truth is that stress can trigger a whole myriad of responses mediated by a whole slew of different hormones.

Many stress responses actually set our physiology up for learning, appreciation, growing, bonding, and literally being happier.

And believe it or not the more stressed people report to being the more money they make, the more happy the report being, the more meaning they say they have in their life, the longer they live, the more productive they are, and the healthier they are as well.

If there is a killer side of stress it is not the stress itself but how we perceive stress to effect us well before the stress shows up. It is our thinking and framework around stress that determines the outcome when it does show up.

In this light I think none of us feel we can eliminate stress from our lives and I believe that trying to do so would make us worse.

In that light I say bring it on, here's to growing stronger and more resilient to stress and enjoying all that comes from that!

Rise to the challenge my friends!

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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Sleeping Your Way To Better Health

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We have to prioritize our sleep. Take a look at these pictures on here. We simply need to sleep better. Sleep affects every single element of our entire life.

Sleeping Your Way To Better Health 1

Look at that baby. That baby's asleep. I want to sleep like that. Look at that woman down there. She not quite a baby, but man, she looks pretty restful herself. Most Americans aren't getting consistent regular quality sleep and it's so common that they write it off as normal. That's a big deal. Every single function in our body, of our body requires proper sleep.

We didn't even know why we needed to sleep for a long time. We still are kind of guessing, but we know if we don't get it, we die. We know if we don't get enough, if it gets interrupted and it's not good enough quality, that our biological functions, our brain and its ability to think and process, our hormones, our immune system, everything gets shut down and starts to go downhill. It's important. Bottom line. We have to prioritize our sleep.

Let's keep going. Watch your tone. We've talked about the neurological tone and it has a big deal with how we sleep. Take a look at this here. Your mind, your body, your sleep, they're all interrelated. The mind and body's connected by sleep and then you can think of it as your mind controlling sympathetic and your body controlling parasympathetic. Remember, those are on a teeter totter. For the most part, when one is up, the other one's down.

Sleeping Your Way To Better Health 2

Granted, there are subsets of those systems that can be affected by everything else, but look, let's take the big picture here. The mind and the body are connected through sleep. That's when they actually can shut down. They can start to detoxify, they can start to heal, they can start to grow. They can process memories, they could regenerate hormones, receptors, and the list goes on and on.

It'll have a huge impact on your day in, day out tone of your nervous system whether you're stuck in low parasympathetic mode or not, whether you're running primarily on that gas pedal and can't stop or not. Keep that in mind. Sleep plays the hidden role here. Do not underestimate it. Do not forget about it and always remember to prioritize it.

Here is just how deep sleep or the lack of it can go into our lives and our health. Take a look. Sleep deprivation leads to ghrelin and leptin issues. Those are our satiation, our being satisfied from eating and our hunger hormones. Sleep deprivation can influence our time and opportunity to eat, it can decrease our body temperature overall, it can increase our fatigue, and it can also increase cortisol or stress levels in our sympathetic tone.

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Now look how it leads across the board here. These things can lead to increased appetite, wanting to eat more, and therefore taking in more food than we need and driving cravings. It could also lower our metabolism. You get a combination of eating more with lower metabolism, we got problems. That relates to a hormonal issue in that big oval on the next step.

What happens is we get increased insulin levels and we get higher exposure to insulin, both of which drive insulin resistance. At the same note, we get decreased glucose tolerance which means the little or a lot of the glucose that we're taking in isn't being tolerated well. You get a combination of insulin resistance and glucose intolerance.

Although they're connected, they can be independently separate and they can compound on us causing, as you continue over to that last row, insulin resistance. The gateway hormonal disruptor as I always call it, which leads to weight gain and obesity, which drives metabolic syndrome which then produces chronic disease as in pre-diabetes, type 2 diabetes, cardiovascular issues, cardiovascular disease, heart attacks, so forth, stroke, dementia, Alzheimer's, and much, much more.

This is the major driver to all chronic disease is insulin resistance, is the oxidative process that we've already gone over. Look how sleep, just from sleep deprivation, irregular, inconsistent sleep can drive that whole process, never mind all the other efforts that you're making in your workouts, in your food choices, in your meal timing, in the quality and quantity of what you eat and how you're managing your stress. Sleep can trump them all.

When we say prioritize your sleep, this is exactly why and what we mean. All right, so now that you know how important it is, here's where to start. Create your sleep sanctuary. What does that mean?

Your bedroom is your sleep sanctuary. It is not a place for junk. It is not a place for garbage. It is not a place for clutter. It is not a place to work. This is where you go to sleep or enjoy adult related bed activities (those have their own health benefits). That's it, all right? You want to create a sleep sanctuary that you find relaxing, that you find inviting, that you find comfortable so that you can start the process and prioritize your sleep.

Part of that is the wind down ritual. You have to create a time and a concept to wind down. A lot of people, what they do, is they go through their day. They're running around, they're chasing the kids, they're working. They're turning this in, they're paying their bills, they're feeding the dog, and then, oh look, it's 10:00.

Everyone's laying down, okay, boom, bang, bing, all laying down and their eyes go bing! Wide open. They're like, "Wait a minute, this is my bedtime. I'm laying down. Why am I not sleeping?" Because your body's still jamming through everything you went today. You didn't create a separation. You didn't do your wind down ritual. That could be as easy as taking 20, 30, 40, 60 minutes to just relax.

How do you do that? You move to the next one. Disconnect. Turn off all electronics. No phones, no tablets, iPads, and iPods. No computer. No TV, all right? Turn those lights down. Put on candles if you can. Read a little bit. Turn some music on. Talk to your spouse. Call a friend. Walk around. Feed your animals. Water your plants.

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I don't care what it is, but disconnect and just enjoy and relish and celebrate that silence like we talked about in earlier concepts. Get ready mentally to de-stress and get ready for bed. Of course, get comfy. Be comfortable. Wear the pajamas you like or wear nothing if that's what you like, whatever it is that when you get into bed, you're going to be comfortable.

You don't want to be too warm, you don't want to be too restricted. No bras, no waistbands, no tight this or tight that. Nothing. You want to be nice and comfy and of course you want to be cool. I'm not talking about how you look, I'm talking about cooling that room down. Don't use too many blankets. You want to be just a little bit cool as you sleep.

The magic number that I heard is around 67 degrees. You're a little bit cool there, your body will kick in, your temperature will come down. It's the down regulation of your body temperature that starts all the hormones that help us sleep and get into REM. Just be cool. Don't get under a whole bunch of down blankets and take a hot shower and then get under there and snuggle especially on the cold nights when that's tempting.

Be mindful. Don't do that. Keep the room cool. Put a fan on if you need it. Don't overheat. Light bedding, light sheets. It'll pay off in the long term. In the beginning, it might be a little bit difficult. You might have to figure this out, but your body will get used to it. We need that temperature variation to keep our metabolism and hormones in check, all right? Try it out. Here's my…

My 12 Step Plan For Sleep Recovery:

  1. No caffeine after 3 pm
  2. Drink 3 liters of water per day
  3. Add EXTRA sea salt to all food you eat
  4. De-clutter your bedroom
  5. Make sure the room is DARK
  6. Stop all electronics at LEAST 30 minutes (60 is better) before you lay down to go to sleep.
  7. Take a cold shower in the morning.
  8. Wear comfy bed clothes
  9. Keep the room 67 degrees or lower at night
  10. Drink a warm herbal tea (camomile is my favorite....and no caffeine) one hour before bed.
  11. Take 3 minutes, just 3 minutes and breathe in for a 5 second count and breath out for a 5 second count in a quiet place while sitting and calm.....suggested 2 hours before bed.
  12.  Add one whole avocado to your daily food in any way you like.

Give us all the feedback you can, simply comment and share below. Was it relevant to you? Again, this is Dr. Don Clum with Your Wellness Tribe. Let's work together and we can get our entire tribe, our entire community healthier one step at a time. Thank you very much. We'll see you on the next one. Keep your eye out for future articles and videos.

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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