All Posts by Dr. Don Clum

Exercise….We promote, when ready, what are called Metabolic Workouts.

Metabolic-Workouts

For a long time in the exercise/fitness world we have promoted the slow and low cardio fat burn for losing weight and health benefits. We now know that this method can burn a moderate amount of calories during the workout itself, but as it turns out it is very limited and effectiveness to improve health and lose fat.

As studies come rolling in we find that high intensity trainings, be it interval or sprint style, have tremendously better results. Nothing comes close to them for fat burning, muscle building, cardio strengthening, or hormonal response (the true key to fat loss and shape shifting).... and what makes this style truly metabolic and creates the 38 hour after-burn!

Think of these type of workouts is as cardio movements with resistance or weights. You can use your body weight, dumb bells, kettle bells, free weights, bands or even a bag of groceries and sometimes I did them with my baby! We called them Kettle Babies!

Just figure out some resistance you are comfortable with and start doing some dynamic movements..... those are long, smooth, standing natural movements like the squat, lunge, bending over and standing up, reaching or pressing over head, moving your legs as in a sprint, high knees, jumping jacks, or even squat thrusts, burpees, push ups, dips, and much more.

I have yet to meet a patient in our practice who could not work up to with SOMETHING in this model. Even Connie our 76 year old young rocking grandma who got out of breath coming in from the car could find her way into this. Oh, and she is now doing 75 lb. dead lifts and her 12 years of type 2 diabetes has been resolved.

The ultimate decision is yours, be safe, be smart and get fit! Oh and once you start, get under regular chiropractic care, you will thank me later and your results will magnify greatly, not to mention you will feel so much better as you get started.

Remember: being un-fit, or out of shape, is more dangerous to your health and longevity than being over weight! But being both over weight and out of shape is incalculably damaging to your health and quality of health.

Just one more huge step to getting healthy and redefining your health future!

We can do better!

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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What Links Chronic Pain, Depression, Anxiety, Weight Gain, and Addiction Together?

Chronic-Pain

The answer, opiates. That's right, opiates, as in opium, morphine, Oxycontin and more. Many people reading this post who suffer with any of these chronic issues will probably be confused thinking they have never used or sparsely used any of those opiates for medical purposes.

The KILLER opiate that I left off that list, the opiate that truly is linking all of those conditions and many more hormonal issues, digestive disorders and brain cell damage together is Gliadin.

Never heard of it? Yeah, that is part of the problem. Gliadin is a nasty little protein component of Gluten has been bred into a powerful little opiate receptor binder in our brain.

In our breeding and cross-breeding of wheat crops we have managed to create this mutant version of gliadin, as well as nasty little biological disruptors like wheat lectins that mess with the intestinal absorption, amylopectin A that sky rockets our blood sugars and insulin, and alpha amylase that is generating new allergies thanks to modern wheat.

Here is how I think it all ties together. Gliadin is consumed in wheat products, grains, breads, fours, pasta and processed foods multiple time a day, daily, or on a near daily basis.

Continued exposure to gliadin (opiates) binds and stimulates and eventually blocks the opiate receptors in the brain. The "high" is not that of euphoria but rather hunger and the eating, or next hit of gliadin brings the satisfaction feeling and the cycle is repeated. Since endorphins, or the natural "feel good," neurotransmitters in your brain work (as outlined in medical journal, Functional Neuroscience, 2000), by binding in our opiate receptors the pleasure of eating wheat products starts to diminish, thus creating the need to eat more, and more and....yup addiction.

Also you will have competition for the natural and medication opiate sites to relieve pain and create an increased need for more of those medical opiates to do the trick. According to The New England Journal of Medicine, 2003, this is what sets the stage for opiate induced pain hyper-sensitivity.

Basically you are blocking these receptors to the point that you need more and more meds to take the pain away (if they even can) and your overall pain threshold will go down making your pain worse and the stimulation of new pain issues easier...hyper-sensitivity....as in fibromyalgia, chronic pain, arthritis and more.

Dopamine and serotonin, neurotransmitters that are associated in depression, anxiety, mood, sleep and much more get thrown off as well with this chronic Gliadin (opiate) exposure.

Testosterone, estrogen as well as our hormones that cause hunger and satiation or feeling full after eating are just a few that get out of whack in the process causing energy issues, sexual dysfunction and libido problems, osteoporosis, infertility, and can lead to excessive weight gain and decreased benefit from exercise along with a long ugly list of other symptoms as outlined by the Rapid Drug Detox Center in their literature.

So you can see that this little, rarely spoken about opiate can play as huge role in our health. In fact, they have even done experiments giving people the non-euphoric opiate medication naloxone (a medication used in opiate addiction recovery) and saw a decrease in hunger, eating and overall cravings for wheat products.

In fact, Gliadin alters the average Americans eating/hunger habits to the tone of 440 calories of extra food per day! That is over 45 lbs of fat per year! And people wonder why it gets harder and harder to loose weight or keep it off as time goes on.....it is not age related, it is due to a food grade opiate addiction reaction!

In our clinical experience it takes a solid 3 to 5 days of avoiding wheat (and all grains for that matter) to break the cycle and stop the cravings. If you cut sugars, processed foods, MSG and crank up the veggies, apple cider vinegar and water you can do it in 2-3 days effectively.

Bottom line, it can and honestly MUST be done to be healthy.

You can do it! Plans and programs to help make a HUGE difference, contact us and we will get you rolling!

Eat well 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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Peri-menopause, menopause, and PMS

Peri-menopause

What do they have in common?

Insulin issues.

I am getting reports back almost daily now about female hormonal imbalances clearing up, or improving dramatically, from working to balance insulin issues.

"I am now off all my hormonal replacements."

"I have not had a "bad" period since I started this program."

"My hot flashes have gone away completely."

And these reports are coming in from different women, at different ages, and at different stages of this hormonal game. Oh, and not one, but many.

I am not claiming here that insulin issues are what cause PMS, peri-menopausal or menopausal symptoms completely. They just might cause some, and make others much worse.

Did you know some cultures don't even have words in their language for menopause? They simply don't get the symptoms. When you look at their diet and lifestyle.....very insulin friendly. No coincidence there.....IMO.

We know insulin resistance can cause PCOS....Poly-Cyctic-Ovarian-Symdrome, and endometriosis. Is it really too far off to think that insulin issues can play a huge role in menopause and PMS? I think not.

So, women.......

Have you taken "the pill" for longer than 12 months consecutively?

Do you use skin products daily or have used them daily for longer than 30 days in a row? (75% of estrogen is made in the skin)

Have you, or are you taking any hormone replacement medications? Estrogen, progesterone or thyroid?

Or, have you taken cortico-steroids (prednisone) for inflammation more than twice in the past?

If you said "YES" to any of the above, you could be at risk for hormonal imbalance issues.

How can you fix that if so? Start with insulin!

We can do better my female friends, and you deserve so much more than a pill or blank stare.....

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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10.2 lbs. of weight loss in one week.

Customized Weight Loss

Sounds impressive doesn't it? It should, because it is. Why? Because my program is not a weight loss program, it is a health program!

What is most impressive is that it came 7 weeks into a program and specific protocol. So that does that mean?

It means this was not a gimmick or fad weight loss concept.

It means that this person did not just purge water, intestinal and muscle weight.

It means that although not all of that weight will be fat, a good portion will be due to the 6 weeks of calculated effort that was put in.

And for all those wondering, this was a woman......we all know men can have more rapid initial weight loss and higher starting weight....so, no tricks like that here.

"Yeah Doc, but she was fasting right? Anyone can loose weight when you starve and don't eat anything!"

NO, she was not doing a fast for a week.

The magic that comes in these programs is not the number on the scale, it is the mechanisms and the healing and new physiology that we create in the process. THAT is what leads to the weight loss and health improvements.

Things HAVE to happen BEFORE the scale starts to change. Things like:

Improve parasympathetic tone in the nervous system
Decreasing liver fat and sometimes pancreas fat
Improve cell health and open up hormone receptors
Support healthy hormonal organ function
Fix any gut issues like leaky gut or auto-immune provocation
Train your energy centers to use more efficient fuel....maybe for the first time
Become metabolically flexible
Begin metabolic exercise (ranging from walking to high intensity work)

Running a marathon is impressive. But what is impressive is not simply going from A to B. If that was the goal then we could walk it, or even drive it and just buy the T-shirt and be done.

The benefit of running a marathon is BEING ABLE TO RUN A MARATHON. To be in mental, physical and personal shape to get through it how every you do at your level. The ability to do THAT comes from the months or years of training, discipline, panning, and commitment you put in leading up to that race.

If you know you have health issues like being over weight, poor sleep, low energy or fatigue, chronic pain, digestive issues, thyroid problems, blood sugar over 86, diabetes, high blood pressure, depression or anxiety or what have you, then the process is not only harder but absolutely necessary if you want to change any of that.

We all know the what happens when we ignore our health and do nothing.....it gets worse, and worse.

Here's to getting into "metabolic shape" my friends!

You can do this, people do it every day and we have yet to have someone not be able to improve their health dramatically with these sorts of efforts and programs.

See you on the metabolic running trails my friends!

We can do better!

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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What protein powder is best on a low carb diet?

What protein powder is best

What protein powder is best on a low carb diet? Or for a ketogenic diet?

None.

Isolated amino acids and powdered protein have a very high insulin response. AND they stimulate the same phase 2 response as sugar and grains do......not the healthy phase one response whole proteins stimulate.

Whey seems to be the worst offender by raising insulin 700% more than glucose.

We need to think through the bigger picture of all of this. It is not about blood sugar, carbs or protein as much as it is about insulin, our insulin response be it healthy or not, and our overall health and metabolic state.

We can do better!

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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Post workout shake for insulin release lore

Post-Workout

Theory: "Insulin is anabolic, and when released post workout stimulates muscle growth. Therefore you should make sure you have simple carbs (sugar) post workout to enhance this."

Ever heard this? I did at the gym last night. Here are my thoughts and the reason I DO NOT do this or recommend it.

Insulin is anabolic, as in tissue building, but the tissue it has the greatest effect on for growth is FAT. When insulin is on the scene you will gain fat mass or prevent fat from coming off.

When you workout you breakdown muscle and cause inflammation, ideally not too much as in rhabdomyolysis or systemic inflammation.

When this happens the proteins of your muscle that are damaged breakdown to amino acids and circulate into your system. These amino acids will stimulate insulin to be released, just enough insulin to recycle that protein or rebuild from what you have in you from your diet already. Those damaged proteins, those amino acids do not go away or disappear. The body is smart and will re-use them according to what is ideal for you.

Drinking a huge amount of protein powder (over 5 grams) post workout while this process is going on will stimulate insulin, especially whey protein. Taking branch chain amino acids (BCAA') will also stimulate insulin. Drinking processed or isolated sugar in any form will crank insulin (yes, even fructose).

This process will be magnified if you are tired or dehydrated.

This spike in insulin and the resulting presence of insulin in your system for the hours to come will force you into sugar burning mode and sugar storing mode (fat/triglycerides). You will not shift back to full fat burning (mildly ketogenic) or even liberate free fatty acids for hours to potentially days later. HGH will go down, cortisol will go up, testosterone will go down.

As this happens your sympathetic stress response will be activated, recovery will not be all it can be, and once again you will stress your liver and promote accelerated aging.

All for what? An old gym concept that started with bodybuilders who were taking massive amounts of anabolic steroids? Not exactly applicable in my world and most likely yours......never mind even close to being healthy.

My suggested pre workout drink....water, during workout drink (if needed)....water....post workout drink....water.

Just my 2 cents.

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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Male Irritability and Chronic Stress

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Hello everybody Dr. Don Clum here with YourWellnessTribe.com here we are going to go over the third video in the hormonal man series. Let's start my timer so I don't over go and use too much of your times. So what we've been talking about is the concept of the irritable male of the hormonal male and how that expresses itself and how we can actually start to work towards solving in towards recuperating from it. First thing men out there need to know it's not your woman's problem women what you need to know out there when you're male hits this change of behavior. Hits as moody epic of his life and starts to see these changes we can go from nice to terrible in one second. Where you can change his mind where you can just seem to be irritable and nasty for no reason like the grumpy old man syndrome. Just understand that is a process is going on within his body he might not be aware at all that it's going on and women you need to know it's not your fault.

Even if he blames you you didn't do this this is not your issue this is his issue but you're part of this because you live together. You guys share the same space you're part of his life part of his world part of his reality so there's something to learn on both sides today's topic specifically is going through brain chemistry and how this influences irritability. And anger and outbursts in the man in this irritable male complex but also it's the same pathway that drives a lot of the issues we have with chronic stress whether you're a man or a woman. It also the same pathway that's getting stressed overused and creating workarounds as addiction it doesn't matter whether it's food addiction carbs sugars or other foods or it's physical addiction such as alcohol tobacco and drugs or it's behavioral addictions. Such as gambling internet use and things like that it doesn't matter what it is they all still ate the same pathways and these three things the irritable male cycle. Stress in men and women in the addicting cycle of men and women all share some very similar pathways that get really worked up in this process I'm going to show you what that means. So here we have the brain chemistry right we have the brain right here going down to the spinal cord and this believe it or not one of the biggest influences on how your brain works how clearly you think how well you can remember something and how your attitude might change comes down to energy. Energy yeah when your brain, brain uses a lot of energy needs a steady flow of energy whether that's coming from glucose and the form of sugar or it's coming from ketones from fat burning which we prefer I'm using our other videos. It needs a lot of steady energy, energy energy energy and it's not the energy highs like when people go on a sugar butt binge that actually throw it off is that is that resulting low that follows any high that doesn't we'll go into that in a second.

Another thing that drives brain function and can affect it on a very subjective level is it how we remember things how how edgy we get how well clearly we can we can think. Is our is our nutrient needs because the process of using that energy uses a whole lot of different nutrients and cofactors and different elements to process that energy that if they're not there the brain. And the cells will start to cut corners and use alternate mechanisms to get the energy that it needs at all cost. Because it means either living or dying so it will it will down regulate itself to a lower process to get that energy. It's almost like if you have a high performing vehicle you're driving around in a Ferrari. What you put in that car you put in the highest octane highest quality fuel you can like taking that Ferrari now and saying oh well I got problems going on in its economic or I can't get to the fuel source that I want and so I'm going to down regulate the super. And then same thing issues keep going on and there's problems with going in the road and so then I down regulate the plus. Then to regular then I start trying to put leaded gas in there I just keep down regulating the quality of my fuel in this high performing vehicle anything happens to that vehicle.

It has problems just shifting from the super special high level to plus you'll see a change. Never mind going all the way down and then eventually you know having serious problems. The brain does the same thing it's like cutting corners and doing things that normally wouldn't do if it had all the nutrients it needs to make the highest energy possible to keep it running, keep that in mind. And then we have the addiction cycle. The addiction cycle now think of the addiction cycles anything that stimulates that pleasure reward cycle when our brain is dopamine is a neurotransmitter. It has to do with serotonin and gaba and some of the other one but it's a pleasure Center is a reward center. And believe it or not what actually triggers that reward center in our brain for the addiction cycle is it whatever you're doing. It isn't the action so it's not placing your bet when you're gambling. It's on surfing the internet when you're online. It's not the actual drink of the alcohol or the hit of the drug. It's not what it is is the anticipation for that, Believe it or not they have found that out scientifically through a lot of research that it is the anticipate we actually stimulate that mentally just before we do whatever we do that would become addicted to.

And that can include food, serves as an and once we get that food or do that action and it reinforces that mechanism it gets all gets even more powerful. And the more sporadic or the more unpredictable that that outcome is like gambling the reason gambling is so addicted to people is you don't know if you're going to win. So there's a question there same thing with food you don't know if it I was going to respond you don't know what it's going to do and so it has the same variable. And there's very interest if that's a whole other topic right so the addiction cycle. Same cycle for all of these it ties into the energy cycle the nutrient needs and how they play on each other. Okay, and that's a big deal on how we think how we behave and how we act. So, how do we make sure we keep that in good shape.

Whole Foods now what does that mean it means no processes is it's made by man or in a factory or in a lab or in a can or a box. Got to a double check that make sure it's a whole food hopefuls use a real food remember even Whole Foods today are not what they were a hundred years ago. Never mind a thousand years ago never mind ten thousand years ago a beyond. The apples that you can buy in the store right now did not exist two hundred years ago or five hundred years ago. Or never mind in the Paleolithic times but they are literally 50 times sweeter because we have bred them that way we like the sweeter apples so we keep growing those lines it's not genetic modification it's selective breeding of the same thing you look at broccoli the store. That broccoli didn't exist a long time ago broccoli used to look more like a leafy asparagus than it does a big head crowning flower of broccoli so we've created it and there's been a downside the constituents of those foods the nutrient density the fiber counters all changed. So it's even more of a reason to go Whole Foods high nutrient density eating. Big guys see all the nutrients you need to supply that energy keep the cycle in check and keep that brain up too sharp and optimal you follow me. High fat, why all our internal organs but especially the brain is made of mostly fat it's almost entirely fat it's almost entirely the majority the fat is saturated fat. You know that bad fat that we've been demonizing for 60 years will stop because that your brain is mostly that it needs most that it's mostly cholesterol of all the fats go go think on that one for a while.

We need that good quality fats keep the raw building blocks of your brain in there as well as all the cell membranes for every single one of your cells of yourbody your organs and it's also the most effective fuel source to run our entire body including the brain. The whole glucose dependency thing in the brain we got to get past that it is not the absolute that we thought it was right ketones can do it a lot better with a lot less friendly fire in the process all right. So high fat Whole Foods and then you want to make sure to avoid low blood sugar swings right so one of the biggest reasons we get real low blood sugar is not from not eating sugar believe it or not your body will keep that blood sugar high it's from eating a lot of sugar one time and getting that rebounding low. You pump it up then it comes down it goes past neutral and down low and that down low brings down our energy especially in the brain low blood sugar in that rebound state brings down the brain's energy doesn't have the fuel to force what it needs the blood-brain barrier that protective sheets around your brain keeping bad stuff out and keeping good stuff in gets lazy.

It's as normally as a strong guard but it kind of puts this guard down when it doesn't have energy and things I shouldn't get in there do. And can't and things they should stay in there can come out not a good thing we don't want that they can really affect the nutrient needs and our ability to keep that energy at a stable rate and keep that brain functioning the way we need it to. Right, so avoid the low blood sugar swings by not heating high ones so stay away from the processed sugars the grains and even turns of sugar really quick and if you're going to eat that stuff eat some with other foods in there. Fiber particular little bit of protein and some fat and it'll help that peak not to go too high and get that consequent low. Alright, but better not to do it all but that if you're going to do it that way. And then excitotoxin, excitotoxin is just like me think just stir you up they get you going excitotoxin excite your brain cells so much and you'll actually end up killing it. And enough brain cells that guide together is called brain damaged.

Excitotoxin normally are kept out of the brain but in their low blood sugar state when that blood brain barrier drops its guard they can get in. Over stimulate the brain and brain cells start to die but before they die then get all amped up they start to hyper react they start to budget their nutrient needs they take in more energy leaving the other cells with less the whole chain of events that happen we want to avoid them. So the most the most obvious or the most common excitotoxin out there are food colorings of any kind. With the number one is caramel coloring so check your foods that you're eating and you're taking in your body and your supplements and it's caramel coloring get rid of it so get it out of your kids hands in particular especially things like the fake maple syrups and fake syrups and put in different sweeteners for kids watch for that. Other excitotoxin doubt there or anything with aspartame artificial sweeteners ok big-time excitotoxin there's a lot of them out that glutamate so msg is probably the biggest one out there monosodium glutamate. Hyper stimulates this reaction you want to set off a kid who's susceptible for hyperactivity like that give them some MSG throw in some more excited toxins like food colorings or caramel colorings and a little bit of artificial sweetener and he is off to the races you can time it on your watch off how long it takes before they go off alright so avoid those excitotoxin.

And then for me to support the the addiction cycle you got to keep your lifestyle and your exposures in insulin low we want to and friendly lifestyle. Very important everything we talk about is framed around an insulin friendly lifestyle. Right, low sugar because of the way it impacts the high blood sugar and bringing it down low affecting the brain you want to keep that sugar exposure as low as possible sugar and simple sugars and carbs and grains low low low low. You want increase you sleep sleep as your brain secret weapon' your brain actually literally shrinks down up to 60% like a flower when it's facing the Sun and at night comes down like this so do your brain cells it sort of has space in there to send a cerebral spinal fluid around to detox and clean your brain out. Go into your letting it out of your body if you don't sleep that doesn't happen talk about a dirty mind it starts to build and you just start to affect your ability to think clearly to remember things and of course your mood and your ability can go off the charts as well.

Make a plan remember when men in particular I'm talking to you when you're in that cycle when you're in that no-man's land when you are in that negative spiral where everything is bad doom and gloom and if it doesn't happen to you out there man I'm happy for you. But speaking as a man I know I get in that state I know that spin that starts to happen to me mentally the first thing I can do if I could detect that I need to make a plan. If I'm in a discussion with my wife or my kids I need to step out because it's not going to go well at all. And then I'll be coming back saying hey I'm sorry about that I change this and that I don't want to be there so I step out and make a plan. Even it's a plan to make a plan whatever your work on whatever's got you triggered make a plan take some steps take a walk dissipate it and start to move forward. All right, we talked about hormones, hormones drive this especially in the man the hormones were talking about insulin and cortisol they're tied together. All right, when one goes up it drags the other one so we get stressed out you're draggin up insulin.

Your eating poorly or doing the wrong thing your insulin and you're not having an insulin friendly lifestyle you're bringing up insulin that's driving along cortisol. And when you do so soon as insulin goes up it's going to drop this teeter totter of human growth hormone you're going to push it all right down you don't want that this is our youth is our anti-aging. This is our recovery this is our repair hormone this is what we hi and as often as we can especially at night when we sleep. Alright, you follow me so keeping that will allow human growth on when to go high and we're going to go into further series of how we can bring human growth ro up through our physical activity or exercising other activities as well. Anti-aging right the same time cortisol is here and when cortisol goes up it drives down testosterone madness not a good idea we already have nine testosterone cycles and this is one of them we don't need to mess with it any more than they get messed with as it is.

So we've got to keep that down so that's stress. You can't avoid stress, stress isn't bad it's neutral it's how you react to stress how you framed you're thinking about stress so we can work on that that's further study. I mean further series going on but keep those stress levels down keep the insulin down so it doesn't inadvertently bring up cortisol which also push down test. Because we need you guys to what these both go down teeter totters remember and that's not a good scenario for men or women because women need to testosterone just as much as men just in their own proportions in their own profile of them from one immortal self. Alright, so I hope that helps you brain chemistry is huge is a huge topic I'm already 14 minutes in I wanted this to be under 10 minutes going real fast we're going to keep expanding upon this is the third video in the hormonal man's series. Hope you like it if you liked it share it, share it out we want to get this word out to anyone we can let people know we're doing these videos are completely free they're available to you out there if you like them go to YourWellnessTribe.com and join everything join our tribe we want you in our tribe we want you a part of this and get on the newsletter and so forth and just feel comment if you have questions shoot them over.

If you have some questions about your man or about yourself man or your woman or anything or and you don't want to put it on the feed I get that. A lot of you been private messaging we keep doing that I might send you back a voice recording I might write back to you however I will get back to you. You can do that feel free to do that but don't don't just guess and don't put it off if you have a question need to put in the feed or contact me directly. Hey I love doing this is a holiday week and have a great time out there enjoy the time with your family and we'll see you next time dr. Don Clum YourWellnessTribe.com. Thank you

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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Understanding the Hormonal Man

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Dr. Don Clum here with YourWellnessTribe.com and today we're going into the second video of this series of the hormonal man (1st Hormonal Man video). I am going to go into the neurological response to how both men and women respond to stress differently. So it's very important this will help each side both men and women understand the other side a little bit more and again awareness is the first step in this. First let me tell you I am studying I am in a PhD program for health psychology. But I am NOT a psychologist the way I'm approaching this is to the physiology of the body. The neurology or your nervous system the hormone or your endocrine system the brain chemistry or the or the pleasure addiction cycle in the brain and so forth. There's a lot that can be done there locking that can be approved that will help affect our behavior if we work on it aside from the the mental side which is very important as well. But not what I'm going into yours want to make that very clear today we're going over the stress response the fundamental neurological stress response in every man woman and child on the planet. All right, it's very common basically like divide up the nervous system into two main actions we're either in a healing mode or stress mode.

A stress response or a healing response now neither one of them are always are ever in a hundred percent versus the other mode is a teeter totter remember those teeter totters one goes up the other comes down. Alright, but one could definitely be more dominant and then within each of these modes for example in healing there's two sub modes there's a lot but just two main groups that I call or that are called growth and repair. A lot of people put those together but they're not they actually oppose each other within this side of the equation. But that's another topic we're going to another time same thing happens in stress there's a lot of different ways we can react to stress there's a lot of different physiologies we can listed when we have stress is not just one it's not just cortisol it's not just what a lot of people have said.

Within the stress side we have a challenge response to stress and a threat response to stress. Challenge is actually a health promoting response like for exercises and learning and things like that. We'll go into that in another time as well well most people get stuck in is the threat response. The threat response to stress when it's activated. All right, so that's what we're going down now comes in we have a response most people are stuck in the threat mode and then we look at how men and women react differently. First both men and women react with action, these mechanisms have been developing in our human species in our genome for thousands upon thousands hundreds of thousands if not millions of years. They are hardwired into us we have very little control over these basic fundamentals okay so it's very important stress comes both men and women you're ready for action. Then get hyper focused, these zone in they're looking they got a job to do and they got one thing they're going to get through this threat this emergency right now.

Whereas women they expand their focus they look out there as owning the land they're getting they're reading the territory they are multitasking in their head how to get through this. Very different response to potentially the same stimulus. Men think about fight or flight they'll get ready to run, women or do the same thing but they do it in a communal sense they look for community they start to reach out they bring people together they move the tribe or men are looking to run either to divert an emergency away from the tribe or to run with the tribe. And of course the other side of that fleeing is the fighting men are ready to attack they're ready to defend they're ready to do what they need to do to get through that moment to save theirs and their family and their tribes lives.

Follow that wait a minute and they've got the community together now they're going to plan. Their planners they're looking they're learning they're doing is what do we do as the men are handling this and in their way how do we make sure the tribe survives and continues forward. They're making plans and in that they start to nurture they bring the little ones together that bring the community together they do whatever they need to do they start moving forward. Look that stress that comes into your life it activates the stress response so this gets way up healing starts to go down all of those type of mechanisms kind of get turned off right. Alright, and then when you're stuck in the threat mode because that's what our go-to physiology in this world is that's what it is stress is hyper reaction to different things in our life that's traffic that's road rage as job work the family woods a lot of different stuff people are stuck in that and and women respond. If you look at the cumulative effect of how women and men respond differently you can see that men this kind of response promotes something to accomplish their goal with all of this in their neurology in their hormonal systems in this reaction is to accomplish something.

Fix this thing get out of this thing do something right now we need to accomplish this. Whereas women same response same scenario same place they're looking to understand. They got to know what's going on they got to learn they got it because in the future they don't want to repeat it there's a whole different process going on so you look at women's and men's social you can kind of see this right when a problem comes up in a relationship. Between a man and a woman the woman wants to talk it out she wants to understand and she actually wants her husband or her mate or her man to understand as well. Hear me don't do anything don't fix me hear me these type of words let's talk about this communicate We Need to Talk all of this is working from her side of her neurology and her reaction to understand in a stressful or challenging moment.

Right, man in the other hand they want to accomplish something if they feel the same amount of stress or they perceive the same amount of stress from the same action they want to fix it how do we get through it how do we survive this. And so the women are coming and they're trying to make their man understand and the man is coming just trying to fix or accomplish something they're going to conflict they're going to conflict and it's going to be a problem. The reason man over time have different issues because this side of the of the reaction the community reaction the understanding the talking the sharing that's accepted in our society nowadays we're not we're no longer Paleolithic caveman's I think this type of thing and every time the we get stress is an action there's a physical behavior to reach out to lash out to yell to do something is not you can't do that when you're in bumper-to-bumper traffic. You can't do that if you get an argument at work you can't just lash out it's unacceptable in our society. So what ends up happening is a man have to suppress this reaction and overtime of constantly suppressing their natural reactions their natural physiology neurology and the hormonal system they start to build up tension.

What time that tension leads to irritability, irritability overtime leads to anger. When the all this is going on guys get moody and eventually if it continues down the road they start to block things out. They start to ignore the the women will say my husband just doesn't pay attention to me anymore he just doesn't listen. He might be listening but he might already be here he's blocking things out he's had to suppress us all the time he knows that if he goes to this go - he's on a subconscious level actions to accomplish when you're trying to understand is gonna be a conflict. And it's not going to be good we fight or whatever so you can start to see how this is going on because at the end of the day whether you have a stress or healing response in your nervous system we call that the neurological tone. Very important will do more information on that all comes down to our perception, all comes down to a perception because we can come into the exact same stress here in Washington there's black bears all over my skin school got shut down once there's a black bear on the campus. Now me not being from Washington coming around I could freak out.

I could just absolutely figure out panic think everything is falling apart or someone who lives in this area who's been around black bears forever has no problem like that there's no promise wait till the bear goes and then you let the school's out and where the black bears don't hurt anyone. Completely different response to the exact same thing going on depending on the perception I perceive it in one way the other person perceives it a different way. You follow me, and the first step to changing this perception which comes from our life experience and from the learnings. That we've had over time is to build an awareness and that's what we're trying to do today. We're not trying to fix anything we're not trying to say women are right or narrow right or that there's even anything wrong but understanding how this plays out and how you guys are coming trying to accomplish the same thing of getting through a stressful issue but from different points of view could help you understand each other communicate better. Lower the overall tension learn something create a new experience that changes your perception and gets you out of this path of the stress threat mode.

In time we'll talk about how to promote more of this healing mode so you can handle stress as it comes in through a healing response or if you do activate the stress you can handle it through a challenge response which is Pro healing. So we'll go into all that but this first step in the concert today is to build awareness okay men your men out there they're not really jerks and your women out there they're not really nags it's just the way we are thinking about it over time if we suppress one or the other we get a certain reaction. So just understand that where this is the first step if you like this share it with someone women, men doesn't matter share whoever you think will get something out of this on Facebook push that share button make the write a comment give a question ask go to YourWellnessTribe.com and join our tribe opt in to something our newsletter one of the video series whatever you like join our tribe help us grow and build this message and at the end of the day maybe you'll approach your woman or your man or your irritable man your hormonal man in a sense a little bit differently. Little more understanding start to change the perception and change this entire reality. I hope that helps Dr. Don Clum here you're willing to strive we'll see you next time to leave three more parts of this series so keep an eye out we'll see you then. Thank you

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Why men are MORE hormonal than women

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Hello everybody Dr. Don Clum here and I got a big topic for you here today. Now if you might have got caught your eye here the topic of today is why men are more hormonal than women. Yes it's true now guys before you start sending me email before you start thinking this guy is crazy got to hear it out. Because the first thing about this issue is most men can't see it. But then again every woman on the planet has seen it trust me it's out there and it's a big deal and I'll wrap it together we'll try to have a little bit of fun with this but the fact of the matter is men are hormonal messes. We are such a mess that the normal 28-day 30-day cycle of the woman that's so cleared out and defined clear and defined looks abnormal to us because we're all over the place and we think that is off when really it's us and I let me tell you why. First I'm going to go through this is I am going to track the different testosterone type cycles in men. Okay, the testosterone and related hormones that go along with these cycles are very similar and parallel those of the woman's cycle in a 28-day period menstrual cycle.

Very similar except they we have a whole lot more and I'm about to show them to you one at a time. So sit back get ready we'll go through this the nine testosterone cycles and men and why men are way more hormonal than women wouldn't start to do about it. All right, here we go number one the first of the men's testosterone cycle is hourly. Yes you heard me right it's hourly every 15 to 20 minutes in a little mini cycle of testosterone happens in a man hourly every hour on the hour pretty good huh. Daily, yes testosterone cycles overall themacroscale changed throughout the day testosterone levels are higher during the morning and lower in even that's why men when they're healthy hormonal and so forth wake up with a little bit of a surprise in the morning every morning and it's worth the afternoon early evening start to hit a slump before the kick in again. Is a natural daily cycle there with men then we have a monthly cycle and this monthly cycle has no rhyme or reason and every man will be different and they don't sync up like women's do.

So good luck trying to predict this one but there is a monthly fluctuation that happens as well. Yearly, that was enough we have a yearly cycle our testosterone levels rise to the highest in October pretty interesting when do you think it's the lowest? April, which I found very counterintuitive consuming that spring and what we learned about the birds and the bees and the rabbits and the trees and all that kind of stuff, is the opposite. But that's the truth highest in October lowest in April go figure puberty of course we know that the testosterone cycle will surge many many times greater than it was prior to puberty and he'll come back down post puberty with puberty if you have a teenager in your house man or a woman you know. I have two, and one more on the way wish me luck there's a major hormonal swing in there and puberty is definitely one of the cycles in a man's life.

Moments as in moment to moment this can be triggered at any given time unlike women's. Cycles men's testosterone cycle can be initiated like that for example

if you put a two men together you put a game in front of them you put a competition in front of them they get competitive at all. Testosterone levels will change if there's men together and a pretty woman if they're heterosexual men walks by or maybe in a bikini or something - the sexual nature the testosterone levels will change. So they can change moment to moment at any given time. Andropause or is similar to women's menopause but they call it four-man male menopause or andropause is what they call us at that later time at night life can happen anywhere really from 40 to 60 or any time later. There's really no set time there's not as clearly defined as a woman's menopause but there is a later in life set of swings that come along with our cycles. And then food every single time we eat we drop some testosterone you know that mainly because of its relationship with insulin which is interesting which I'll get to you in a second but we dropped a substance every time lead that's why when men are trying to build muscle you know build muscle lose faster than books on that there's tons of books you guys haven't know this is my books in my laboratory as I call it probably got 700 books on here I've read about 90% down here have the ones to be read and over all my books on my stand over there I have the ones that I'm currently reading I probably have eight books on testosterone. Testosterone diet low tea why men live why men died first.

We have things like the irritable man we have andropause in men we have Mr. mean right here all these different things that talk about the male hormone cycle and testosterone and one thing that's really really overlooked as food. Every time you drop testosterone so again five seven meals a day do you think you're going to bulk up your get tough guy or burn some fat every time you do that you're dropping testosterone. People are paying money to inject that into their but to get that artificially and you could have it all day long if you didn't interrupt it with eating. So for men when we're really getting into a hormonal one-on-one type of program we can even go to eating one time a day. I don't I don't the people out there who do that right now one time a day or two times a day and yes it's perfectly healthy no is not a problem though is not starvation don't don't start thinking that but it really helps the man it starts isolate and control his hormones because they can change obviously a lot.

So moving on stress, cortisol and testosterone I have an interesting relationship. We already talked about this cos protein insulin and watch the previous videos you want go on insulin. And don't worry this is just this is a little break up in discussion we'll go in back into insulin as you as we move forward but food insulin and testosterone kind of inverse relationship stress or cortisol testosterone. Kind of an interesting relationship testosterone is our daily pretty steady energy level helps us stay mentally focused helps us to keep our energy throughout the day. That's why it's higher in the morning goes down through the evening. It's our good feel-good type of energy it's our motivation is our optimism energy types like that and what cortisol gets secreted due to stress that's an immediate energy. That's like fight or flight sometimes depending on where is a threat or a challenge we can go into a whole other video on that but when strut when cortisol is secreted a little bit of lecture your little influent and a piggy backs and then now you got testosterone going down. So we don't need that steady regular energy we need quicker and boost of energy or for either stress or anti-inflammatory or so forth so cortisol and stress has a big relationship with it with uh with testosterone.

Here's the deal this part is really really important because what ended up happening is we have seen a cultural acceptance of this issue of male hormonality of men being hormonal creatures even though we don't call it that we call it an overachiever. We call a type-a personality we call an entrepreneur we talk about a provider we put all these names to it that won't sound good. When really the hormones are off and it could be interpreted as a form of mild to moderate male depression that's where the book the irritable male syndrome came from that's that I've been doing work with I'm going to focus a lot of my PhD work that I'm studying right now on this topic. Early to moderate depression in men and here's what Mr. mean came in and it really is a significant issue guys I know you want to hear it. Yes you're more hormonal than your women you're willing to tell you this for a while you've been blocking out they've been right sorry I live with this too I first started studying irritable male syndrome and the hormonal man so to speak. For a gimmick of marketing because I was doing presentation for a bunch of practitioners and I thought it was a great topic and get some butts in the seats.

Right, listen I know it was very interesting not only was I studying this but I was a member I'm not just a president I was a member I went through the checklist with my wife I'm reading through the checklist going huh-huh-huh oh that's interesting I think I asked some of these da da da da then it says ask your wife if she thinks you have any of those. I'm like all right why what do you think my opinion even started reading through him and she looked at me like... this she's like I'm like what's going on she's like what's going on why are you doing this I'm ice water no tell me do any of these I read through some more she answered and she's looking at me funny. And I'm like listen why what was a deal she's like are you setting me up I'm like no and it turns out I had a lot more than I thought I did and then this is when I got real. I asked her, do these certain characteristics show up in my relationship with my kids reality time my friends clear did I was a hormonal man. I had the irritable male syndrome whatever you wanna call it I was expressing that. And whether it was mild to moderate form of depression or not I don't know I was in it I didn't want that. So that gave me new fired up motivation to find out what this is and guys if you don't think this is real ask your ladies. Look I found that those book shopping which I do every week and if I get all these boring books look let me read this to you maybe he's just a jerk. Talking about the man women talking about their man woman's jerk line stories about the men in their lives.

And I read this book I have a little bit of OCD tendencies and one of them is when I open when I start a book I finish a book and I and I read when I like the hard line I like the digital so when you send me books send the real thing Thanks. So as I read things these are some pretty nasty stories from women to men about things that they do all being around being hormonal being irritable being angry becoming a grumpy old man earlier in life. That's not okay that's not a natural progression something is wrong and one of the symptoms one of the symptoms this is a hard one to make it to work with is a the men can't see it ladies they can't see if they don't know what's happening. It could be going full-on they don't know what's happening part of it has to do with physiology. I think if three-quarters physiology are hormonal physiology of course insulin is in the center. And all of these in books I have on insulin as well and probably 40 books on insulin and diabetes over here they all touch on how they interplay but they miss it. There's a there's a tipping point that goes on hormonal and in men in both are hormonal chemistry and our brain chemistry.

That sets us up for this that makes it very easy to tip so women let me ask you you ever been around your madness and suddenly he's pissed off for no reason? Just out of the blue something's going on his tipping point was really high we're having a normal conversation then it turns on you or how about this he starts to go down maybe in an argument or maybe just in general on a negative path and it starts to spiral out of control. Goes or something like this yeah well you know you say that too and you also do this and the kids they do this they never do this why do we even let them have that in the cat we why we keep this cat I didn't want the cat in the first place it's doing this and this I shouldn't got this house we should have stayed in the apartment we should have bought not rent. And it just goes on and on and on like a snowball is pushed down the hill and the guy can't stop it he might even know he's in it's almost like a psychosis. Does that sound familiar to any of you ladies out there? If it does I can't see it but put it in the comments I want to see this I want your natural testimonial of whether this happens because honestly it's a real thing. And the guy's out of control something's click and it's going and it's very very parallel with the addiction cycle in the brain which is very interesting. Because then you can start to find out why some guys do this and do this and do this over and over and over even when they don't want to. I catch myself in the middle of that I can't stop it sometimes and at the end I go I don't want to do this this is not what I want to be.

This is not the man I want to be to my wife to people in my life to my children to myself. I'm better than this and it's hard to stop but because it has been triggered and it just starts going it's a cascading effect is brain chemistry it's hormonal chemistry. It often happens when we're tired it often happens when we're malnourished we're not eating well good vibrant nurturing food when we're not exercising regularly. Because our chemistry is off our tipping point is high and that's one of the ways you can address it ladies think hey if my guy doesn't even know this is going on and I'm aware that he's never going to watch this or believe this I want to make a change. Don't write them off it's kind of hard to confront in the beginning and you can start doing things too I always tell these I work with couples or I work with people one-on-one in this and there's a woman involved I don't there's always something to do we all need to work on ourselves. So women you can work on yourself clean up your own stuff build your own awareness around you and this and it will start to change automatically you want to be the man in the mirror right so you start to work on that maybe you have some hormonal issues. Maybe you have some estimations or thyroid issues or what have you start to work on that and you'll start to change the dynamic and then the guy will start to see that and one thing you can do is you can start cleaning up the lifestyle. Start eating better go for the insulin friendly diet exercise more do more things together walk and talk. Man really like that let me tell you don't set your man down and talk to him and let's we need to have a talk that's going to send him running to to the to the hills say let's go forwards to do a walk and talk and walk. And what a man is walking he's more open and he'll communicate more walking side by side with you then he will sit down and in front of you trust me in a way to get things open because that'll stimulate what we talked about last video oxytocin.

You guys will bond his cortisol levels will go up his testosterone levels will start to balance out and things will start to take an edge off and if your man is in that moment and it's going down that road and you're going all crap I can see it I don't want to make it wrong and make this worse. One thing you can do one thing that we've seen with people that helps them in that moment is to make a plan. that's why I'm an escalating that sometimes it goes so far that I come out of here. I want to leave the relationship I want a divorce I want to move that account I want to quit my job. You go whoa who is this that's a plan it's not a good plan it's not a well-thought-out plan but it's a plan. And then easily that instantly takes down the stress level in your man who is in that mode so try to come up with some kind of plan Oh what can we do about what if I did this. You know just any kind of plan and find out that find the language you can work with to get that plan going and instantly. There's a matter if it's a one two three plan it doesn't matter if it's a plan to make a plan it'll start shifting that hormonal chemistry that brain chemistry into your favor.

While you change the lifestyle you change the awareness between the two and you start to work on these things it's not going to change overnight I still work on I still catch it all the time. And so it's some of the work out but it is true men are way more hormonal than women and they have to be it comes down to their central nervous system and they're in their neural tone and response the fight-or-flight in the way we are built. And I'll do a whole another video on that the fight-or-flight expresses different in men than women and so keep that in mind that's part of what's going on it's natural. But it doesn't have to be terrible for everyone involved the guys don't want to be like this the women don't want like this in their lives you know obviously.

There's books like this out there the irritable male syndrome ister mean the angry man desist on you know it's a thing so start to work on that if you liked this video share join our tribe at YourWellnessTribe.com more if you need to share the videos so I know you're watching them we're getting like 5,000 views on these videos each but not as many and share share them you must like them you're watching them other people are watching just share that's all done I sell anything there's nothing there for it for there's no downside. Just sharing the information like us comment all of that your was Craig calm and we'll see you on the next one. Thanks guys

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No, exercise is not all the same, and no, not everyone should do it.

exercise-is-not-all-the-same

Let me clarify. I break down the different types of movement/exercise as follows:

  1. Recreational activity, daily life movement
  2. Stress relief cardio....walking, yoga, thai chi, gardening, etc
  3. Traditional Cardio....think jogging, classes, aerobics
  4. Intensity training:​
  • Weight lifting. Heavy weights (3-8 reps) in a short duration(25-40 minutes)
  • Interval training: Burst, Peak, High Intensity IntervalTraining

Today I am going to highlight HIIT.

Why?

Crazy shifts in energy, fat loss, muscle gains and more....

Doing high intensity trainings or what we call Metabolic Trainings can actually increase the amount of glycogen (sugar energy stores) you can hold in your muscles and liver by 2,000 to 4,000%!!!!!

When you have more capacity to store sugar for fast energy as in glycogen, and you use metabolic training, you will have less circulating sugar in the blood stream, less insulin, and consequently less stored as fat and improved health.

And you grow new energy machines (mitochondria) in your cells and drive the ones that you have to be more efficient. A fit person using HIIT can actually develop 10 TIMES as many mitochondria as a sedentary one.....that is up to 45,000 more energy factories in EACH cell!!!

Can you say BOUNDLESS energy???? I can!

During this process you can impact insulin resistance, diabetes, metabolic syndrome, heart disease, cancer, fat gain and build muscle, detox, clear your mind, build feel good hormones and neurotransmitters and extend your life as you improve your quality of life.

Give it a try, your cells and brain as well as your waistline will thank you!!!!

NOTE: in my programs I do not start people on new exercise routines. I want people to continue what ever they are currently doing and add in leisurely walks. Specifically, five to eight light walks, outside if possible, no sunglasses, no headphones, no hands in pockets. Aim for doing this 5-8 times a day.

If people are doing nothing, this is where they start. Many will stay here for a few months....yes months. We test to see. As they make the other changes I outline in our lifestyle programs and they start to see improvements like weight loss, improved sleep, better energy, less monthly hormone issues, mental clarity, then we start to bring in a ramp up of more exercise accordingly.

Jumping right into a HIIT program can backfire, many people feel bad or do it well and don't see any change after a month or two.....these are not good signs and means other things need to be addressed first and then in time when you get back at the exercise it will take off!

Remember, we can do better!

Let me know how it goes.
Dr. Don Clum

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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