All Posts by Dr. Don Clum

How EXACTLY Do I Lower My Triglycerides?

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Hello everybody out there this is Dr. Don Clum with doing a quick follow-up video in my last video on triglycerides. I got some private message and personal messages directly to me asking for more specifics on how to lower the triglycerides. Got it loud and clear let me see what I can do for you. Here's just a quick recap diet any kind of fat dietary stuff from what you eat or taking body fat off your body as in weight loss effort creates free fatty acids. Right, that's what they create that's what floats around in our system free fatty acids or dietary and body fat in your system plus insulin equals triglycerides. And as these triglycerides are raised your triglyceride number in your blood then also go and get put onto your body as body fat and also clogs your heart and clogs your brain and raises those risk factors as well. So free fatty acids or fat plus insulin equals triglycerides then the question becomes okay we talked before we had to lower our insulin.

How do we do that let me give you the exact ways one is you got to cut out the sugar. You have to cut out the sugar anything that stimulates insulin especially from the diet will compound this equation. So sugar that sugary sweets says added sugars that sugar syrups there's all sorts of things that are out there sugary drinks gotta get rid of them. Number two grains, grains anything made into a flour but especially wheat and other grains raise insulin levels a lot they also raise blood glucose but other flours like coconut like all the flour may not raise blood glucose as much but they still raise insulin they are super sugars in my opinion. So watch out for them and then you have processed foods the nature the process of processing foods puts it into a denature or broken-down or artificial type of substance a powder that gets made into different foods as preservatives chemicals the body reads all of that and it makes it rises insulin. So you want to cut down your insulin exposure your biggest bank for your buck cut down or out the sugars the grains in the processed foods. Okay, cuz why, why do you want to do that because of the triglycerides. So not only well all of these foods raise your insulin and then turn the fat in your system and the fat that's coming off your body back into triglycerides to store on our body and raise our health risks.

And when that happens it raises your blood numbers so your triglycerides on your blood test from your doctor go up. It raises our body fat and as well our visceral fat the dangerous fat around our organs and it raises our health risks for heart attacks and in a brain for stroke. That's not a good thing we don't want these triglycerides up and again insulin and triglycerides they're connected if these are high you know this is high too. So if you have hydrochloride you know this is going on that means you got to cut this stuff out otherwise all of this will come from it. You follow me so what extra take away is the sugar the grains the processed foods that in our system raise insulin which we don't want to do are magnified significantly either raising or lowering them by lifestyle. So in here if you're not exercising and moving the reason exercising moving your body. Helps with this is it burn the extra movement burns off the extra system extra sugar in your system. That sugar just gets burned down even on a long walk or even on some yoga or gardening in your garden and working outside will start that extra sugar burn off brings down the insulin. It also opens up space to store sugar in your muscles because you're getting more fit and that also will bring down the blood sugar that will bring down the insulin.

And also if you do intensity work and you do weight lifting we do some kind of interval type stuff you will raise human growth hormone which will in turn bring down insulin. All right, very important thing they all compound together another video we're going to do is how cortisol or the stress hormone piggybanks with insulin the storage hormone and helps promote weight gain inflammation all sorts of that. Now but to the bonus section that we're talking about what is the worst food combination for health and for waking. So what's the most fattening food combination one of the stores our health the most. Bottom line is when you eat fat we sugar that's it my friends fat and sugar you can eat pure fat you won't put on fat okay you see pure fat pure sugar we'll put on fat because of the way it affects insulin. But you put those two together at the same meal as any some that has fat and sugar then both of you putting a whole lot of free fatty acids in the system and a hold on insulin that's going to create a whole lot of triglyceride and a whole lot of weight.

You follow me that's you want to you don't want fat and sugar at the same time so think of donuts. Right, there deep-fried in fact they're made of grains they're covered in sugar terrible combination you follow me terrible terrible combination. There's all sorts of that we can list down but anything any bread product that's why they get compounded for their negative impact is that's because their grain through how they're made. And they affect the negative fat and the negative sugar together. Now one step further I'll give you one more step. What's the worst kind of fat to combine with the worst kind of sugar to compound this effort it's right here vegetable oil, omega 6 man made vegetable corn oil safflower sunflower oil vegetable oil soy oil all of those man-made oils they magnify this process. Vegetable is the worst fat in general but also when you come combined it with sugar and the worst sugar in this case is fructose you have a magnification of this problem big-time. Fructose is toxic in the body fructose will break things down and anything with table sugar has fructose is about almost half fructose so you can look for products that have has high fructose.

Corn syrup or added fructose or just added sugar even cane sugar or processed sugar table sugar has half fructose so the combination the worst oil with the worst sugar is vegetable oil or mega six oil with fructose will tear up the body caused inflammation which raises insulin even more promoting more triglycerides more weight gain more stress effects cortisol bad news. So again worst food combination for health for cardiovascular metabolic type two diabetes everything is fat with sugar. And the worst kind of fat and sugar to combine is vegetable oil with fructose in one meal at any time I would lemonade both if at all possible from my diet completely 100% to get the biggest health and weight loss benefit from.

It so if your question was a everything was good in the last video but I want to know exactly how to lower my triglycerides here you do there you go cut the sugar especially the fructose. Cut the grams cut the processed foods try to eliminate them as much as you can get physically active to burn this off all will push down insulin and reverse the reverse this entire process liberating triglycerides to go back into free fatty acid so your body can burn it office energy. And you can be a lot healthier for it I hope that helped out seven minutes or just a little bit over I'm trying to get these videos down let me know if you got more questions send them over I'll do the best I can Don Clum here with Thanks for checking us out

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Triglycerides: The Fat on Your Butt

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Dr. Don Clum here and today we're going to talk about triglycerides the fat that's on your butt and also in your blood. I've got a lot of questions of this coming up recently going to start my timer here and I want to go through it because we look at things a little bit differently so let's go into what are these triglycerides what do they do to me my body and my health. Let's take a look triglycerides a very misunderstood or at least a story about them gets very misunderstood as people tell them. What happens is we different foods this is you eating some foods here or me whoever it goes down into our system and it hits our stomach. Right, it's our stomach right here our stomach there breaks things down into some big pieces but pretty small compared to what we just ate so we break some things down like a trash compactor and they put it into these purple squigglies that's our small intestines. We've gone over this in other videos the small intestines break things down into even smaller pieces as small as they can go.

So it'll break down proteins into amino acids it'll break down carbohydrates into glucose and fiber it will break down fats into free fatty acids and then minerals and vitamins and everything else that comes in. Very small pieces those small pieces then go into the liver and they go through the liver like water through a sponge and the liver does all those things and reacts and sets off the metabolic system based on what's coming through. And then deliver then after it's filtered that those small small pieces they put send them into the blood. That's how all of that stuff gets into our blood right that's the idea gets into our blood in the form of amino acids fatty acids glucose and things like the vitamins and minerals. That all goes in there but here's the deal, fats that we eat and the fact that we we're start off in the form of free fatty acids even if you eat a steak or you need some butter or eat some coconut oil or anything it's a whole fat. It doesn't go into our system or a body as a whole fat because of this process it gets broken down into the small pieces so we can get into the blood and then the blood can send those small pieces of nutrition of vitamins of minerals of building blocks like amino acids and fatty acids to every part of the body.

You can see it goes into the blood here the bloods connected to the heart the heart is your pump pumping it through it goes down your legs and back goes up to your arms up into your head your blood goes all around and those little pieces go and nourish every part of your body. Here's the deal three fatty acids are the ideal form of energy in our body even for our brain. The glucose dependence brain Concepts we got to calm that down and back that off because it's not a fun percent true free fatty acid steal every element our body they build our most sensitive organs like our brain like our liver like other organs every cell membrane that wraps up all the 70 trillion cells of our body are made from free fatty acids. They're pretty great they're the ideal energy. But here's the kicker, when that's in our system and you have insulin on top of that as in from the food you ate or from the activities or lifestyle that you're living insulin goes up when there's free fatty acid something starts to change. Because we know that insulin is the master control hormone for energy storage. As in making fat to put on our body or be in our blood so what happens is when there's insulin present those free fatty acids don't just float around freely they get bunched up into what's called triglycerides.

All right, those get bunched up and here they are right here this is a triglyceride tri as in three fatty acids bound by one glycerol or sugar or modified sugar tri glyceride now that goes to your system and it gets stored directly in your butt fat. Like I mentioned wherever you store fat in your body that's how it goes goes and gets broken down and gets stored in there because it's in a storage form because insulin is on the scene alright when that happens it doesn't matter whether you're free fatty acids are coming from your food or if they were coming off your body fat as if you were trying to exercise work out eat better have an insulin friendly diet. When those are in your system and insulin shows up those free fatty acids that were being used for energy in the ideal energy for your entire body metabolism brain and everything. Now get repackaged into triglycerides that can sit around through your system and end up in our fat butt fat belly fat like that arm fat it doesn't matter what kind it is - that's how its get there but it also ends up in our hearts as well triglycerides when you go to a biometric event for work or you go to your doctor's and they do a physical.

They take your blood right they go through chemistry blood sugar and triglycerides this is a risk factor that can help that can promote fat building up on your heart making it work harder making it sick it also is what insulin also what promotes and triglyceride the fat on our body. Making us overweight eventually obese and so forth it goes all through the body and it can also go up those fats can also go up into the brain. Where they can cause problems that are like stroke and like other issues dementia because of this hormone insulin. So if you don't like all those fats in your blood on your triglyceride numbers or on your body as in your butt fat you need to reverse this process. Okay, you need to get insulin off the scene take that factor out of the out of the equation and those free fatty acids will stay as free fatty acids they will not bind together to make a triglyceride and then it'll go through your system you use them for energy. And as you do it doesn't matter whether that fat that would be turn into free fatty acids are coming from your food or from your body your body will use the same and start pulling it off that's how we actually liberate the fat from our body.

From our butt fat belly fat and so forth we need to have very low insulin exposure. And then it'll turn us off they won't form they'll be released the actual reverse process goes it unbinds these out of our into our blood and then a whole body uses the free fatty acids for energy. And that's how it works all right so what's a good take away a lot of you out there get those blood tests once a year twice a year or so forth. Triglycerides the number of triglycerides correlate very well with your insulin level. If you have a high insulin exposure from your diet from the way you work out or from your lifestyle and stress and so forth then you're going to have more triglycerides so when you get that number on your blood test if you have triglycerides that are high in my opinion anything over ninety or definitely over a hundred the medical cutoff is like 150. Then you know that there's a high level of insulin and if you're trying to lose weight and then burn the fat off your body become an efficient fat-burner stop being a sugar burner reverse the metabolic conditions like metabolic syndrome insulin resistance type 2 diabetes cardiomegaly issues are come from high insulin you got to bring that insulin level down. Alright, so the other test you can go in and get a fasting insulin test but if you can't do that right now you want to go back through your blood test just look hide reckless rides you know you get high influence on the scene because influence what makes that free fatty acid in your blood turn into a triglyceride that gets stuck in your butt.

Get stuck in your heart gets stuck in your brain it can cause problems. Now I hope that helped out if you did like it comment share you can go to our website my website is get more information and sign up for our goodie free goodies there in the meantime and if you have any direct questions feel free to message me here on Facebook and we can get to that directly. I hope that helps I hope it gives you a better perspective on triglycerides and we can go from there. Thank you very much

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How To Become A Fat Burner

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Hello everybody Dr. Don Clum here with today I'm gonna go over a very important topic one that is leading me forward in the series that we've been doing so far on insulin resistance weight loss in health. Today we're talk about sugar burning versus fat burning what does that mean there's so many people out there who reach out and say hey look I get the concept but I don't really know what that means. Today's topic is a little bit heady it's a little bit more biology but we're going to be building on it so I'm gonna try to keep it very hyper focused as sugar burning versus fat burning what the true meaning is so you can stay where you want to be. Because there's nothing worse and doing everything you think is right and find out it's not find out is working against you or so forth. So let's get this right so here we go sugar and fat those are the key to key raw materials that your body uses to make energy. They don't get burned for energy they get distilled down to make energy that's just that's a very important distinction. You have a gas tank here of fat a gas tank here of sugar either lawn can answer through this funnel and into the cell this is this cell this is the cell membrane you see that it's like on a plant there's a cell wall the cell membrane like a squishy water balloon it's the balloon itself. Right here I have there that's a castle I think of it as your castle wall that your defense that's your barrier to the outside cell to cell.

Cell like your skin is for your body alright so that's a cell membrane on the outside over here is your nucleus. This is where all your genetic material is housed and lives your DNA your genetic code everything that we have in there that gets passed down lives in here and those are little DNA strands and genetic code in there okay. You also have a whole bunch of what's called organelles that convert these raw materials that come in into ATP or the unit of energy that your body then uses for a lot of different things those are called mitochondria and you can have lots of them up to 4,500 in each and every one of your cells these mitochondria convert the raw material inside the cell to make the energy unit ATP that then gets used to rebuild your castle wall. Your membrane keep it healthy keep it permeable keep it flexible it also goes into repair there's tons of repair mechanisms within the cell itself to keep itself healthy sturdy strong and everything going right. It also sends energy over here this is my attempt at an end engine and this is where that unit of energy gets actually converted into cellular energy we're talking life energy not cappuccino energy here but life energy to keep that cell doing what it needs to do keep it healthy and happy just like having good energy in our life keeps us healthy and happy.

It also sends that energy unit over here that's my Superman drawing the Superman crest because if that energy is is there to protect your DNA. Because within your DNA there's all sorts of different options in there just like a brand new set of encyclopedias or for you young people like a brand new search engine out on the web it is unlimited with the amount of information it depends on what we trigger what we reach for what we grab what we open up what we read and what we apply to how your DNA expresses. Is not automatic so it's very important to keep it protected and very healthy otherwise some of those volumes incorrect volumes can come out and that's how disease gets triggered heart disease cancers dementia Parkinson's diabetes stroke you name it any kind of disease process chronic disease problems we have in our body is somehow triggered within our DNA but again it's triggered it's not automatic. That's a whole other talk though okay so that's the inner workings of the cell and so this is what's going on here's the key when you have what you burn for fuel being a fat burner or a sugar burner isn't simply a matter of whether you're burning fat or burning sugar I know that seems counterproductive you can burn fat.

It not be a fat burner because to be a fat burner that's a whole separate route of metabolism at them that's a metabolic state not just a moment in time here's like burning sugars is separate and distinct different metabolic state within your body not just a moment of time. So we can use one or the other and it doesn't use them exclusively so when you're a fat burner you still bro a little sugar and when your sugar burner just still a little bit of fat but not that much going on and the determining factor of which side of the line you're on here is insulin. Right there insulin comes into your body into your tissues or from your body from your pancreas into your tissues into the cells and cells right down to the cell to where that raw material enters your cell and it blocks fat from being used. Now this metabolism pathway is blocked and that can't get in to make the energy in here this is basically a refinery like raw crude material refined into ATP if you can't get the crude material set into that refinery to make your energy all you're left with this sugar. And that sugar goes through and it makes the energy of the ATP that goes throughout your body and and there you go that is what's called being a sugar burner but there's some downside to that. Here's the deal both different raw materials have different byproducts when we use them just like if you were going to heat make a fire to cook some food right the raw material is what you use to build that fire the energy unit is the heat that you use either heat your home or to cook that food follow me? I hope so, here's the deal when you use sugar it's like using a big log in your fire pit right are using to cook your food that log produces a lot of byproducts it produces a lot of smoke a lot of ash a lot of embers to the air things like that it generally burns up and down inconsistently and so does sugar it's just like that it burns very hot and it produces what's called free radicals.

Okay free radicals in there if releases a lot of them it also triggers a different hormonal reaction in the body when you're burning that substrate the hormones that become dominant when you're a sugar burner are insulin, cortisol, thyroid hormone, estrogen hormone, all of these hormones when they're in a presence of a lot of free radicals going on because the byproducts are burning that log or that sugar that leads to aging. Accelerated aging you can't turn back can't stop aging but you can slow it down a lot of people are aging way faster than they need to be so by slowing it down you're essentially turning that clock back. It also triggers disease I'll show you how in a second and also triggers pain because here's what happens it goes in here and it's making the energy from the sugar it's producing all these free radicals and they float around in your system and they start to mess up all these other parts that they get you have extra such you have extra by-product and extra ash that you have to deal with and it starts to interfere with how well you're building your cell membrane your barrier to the outside world your castle wall starts to get crumbly.

The internal mechanisms a repair mechanism get cooked up like when you don't change your oil in your car and it overheat and to become less efficient. You don't repair as fast so you don't grow and repair as well your engine your internal energy goes down and if that happens at a bigenough scale that's called chronic fatigue. That's called brain fog when it's in your brain it's called metabolic down-regulation or when your metabolic rate goes down. That's major problems that can have its own set of problems and the energy can't stay in there to protect your DNA Superman's getting hit by a block of kryptonite. So Superman's defenses drop and suddenly now those free radicals can get in there and they can actually trigger the negative genes. You need lots of genes to be turned on and even more to be turned off for disease to start and free rivals can do both it can turn off the good ones and it can turn on the bad ones. Because energy is down is being diverted all over the place because of the byproduct of using sugar as fuel when you're a sugar burner. All that together is called oxidation that's what we call oxidative stress we mentioned in the last video people asking what does that mean that's your oxidative stress that leads to what in combination with these hormones to systemic inflammation. Inflammation that's autoimmune issues that's joint pain muscle pain issues that's all sorts of chronic disease promoting issues inflammation is a bad idea.

We're on the other hand if you can get rid of the insulin drops the insulin load. So your insulin exposure is low and when you are exposed you don't have high swings in it so you get lower amounts at a time less frequently throughout the day so your overall net exposure is less that will open up the fat-burning pathway. It will down regulate sugar and allow the fat to come in and go through the refinery to make ATP and here's the deal instead of using a log in your fire this is like using natural gas. A nice blue flame that is consistent and steady and has very little by-product very little smell no smoke and is very efficient that is very very efficient. So suddenly now we get an upgrade to our cellular function and the castle wall the membrane of that cell is being repaired with high quality products be replaced and remember that membrane is mostly fat itself therefore is a double whammy making a super-strong barrier and protection from the outside okay we all like to have healthy looking and healthy functioning skin so does your cell. Then the repair it starts to repair such to replace old things with new things not just using duct tape and bubble gum to fix everything in your cell its repairing and building brand-new getting new machinery in there. Because a lot of it is made from amino acids and different kinds of fatty acids within the cell that can come from fat and when we get fat in our diet. And it is very efficient alpha hydroxy butyrate is the most efficient which is a byproduct of the refinery of fat. That's that substrate is going in the making that energy is the most effective and efficient fuel source known to man.

So our energy utilization goes up we can take in more energy astray and not have a problem with overload or gaining weight and all that kind of things because we're using it all over the place and it's very very efficient. And has very little to no byproducts therefore the free radical load is 50 times less burning fat that it is burning sugar so your exposure to all of the damaging process and the overload goes way down this is a form of toxicity which I'll do in another video but it is. A form of toxicity therefore everything is happening in the inside the DNA is protected not triggering the bad stuff keeping the good stuff on and keeping the bad stuff off. Energy is more efficient raising out over only cellular in you but your life get up out of bed not I don't feel like doing it but I can't do it energy into let's get up and go repairing and keeping the membrane out there and in the different hormones associated with fat burning or human growth hormone. That is our time clock hormone that keeps us young that is a Fountain of Youth hormone along with uni GA if there ever was one. So keep that in mind it keeps them higher testosterone proportional to whether you're a man or a woman and what your needs are you're not going to become manly because of this but you can women want their testosterone optimal just like men DHEA massive anti stress hormone massive repair hormone you longevity hormone. Adrenaline we're not talking cappuccino rush adrenaline we're talking steady well burning efficient adrenaline for good mental clarity and body energy to get out of it and do what you need all day long.

Oxytocin, oxytocin to feel good as the bonding is the loving if the connection is the friendship it's the relationship hormone that kills all these negative hormones it crashes cortisol stresses the killer hormone from course all is the killer hormone from stress. Oxytocin is natural foe right it'll go right in there and it'll doubt it will knock it right down so we love oxytocin. And glucagon who can ground just works opposite of insulin we're going to at another time but you want that on there in there because it will help glucagon does when it's on the on the on the playing field it allows us to make and burn sugar at the perfect amount that we need so we never interfere with facts. We still need some sugar and glucagon goes to the liver and allows a little bit out a little bit out a little bit out perfect it's like we're fasting or not eating. Glucagon controls that when we're eating for high fat and we're keeping insulin low glucagon control that so that there's neckla Kate and they are the healthier physically better than the previous one that's called healing. They don't actually change so what we want to do is make sure that all this is in place so that when the cell duplicates the next one that comes after is better the one before and that's called growth. That's called healing that is what's dominated by these hormones on this side and that comes from fat burning and all of that can be turned off which is one dose of insulin. So we promote the insulin friendly lifestyle the insulin friendly diet this is why this is a cellular level why this is what it means to be a fat burner versus a sugar burner this is why sugar burning promotes disease stress aging and pain and this is why being a fat burner promotes youth it promotes longevity it promotes health and if we're meant to clarity and high energy on a cellular level. So this is what we want to watch you're going to count things don't count calories count and how many times you stimulate insulin and how much you stimulated so keep an eye out for more videos.

If you like this if you learn something share it with somebody thing invite them to our tribe we are building a tribe here who will support each other you can't opt into a tribe you have to be in a tribe you have to do in a tribe you have to express what we're talking about to be in the tribe and if you are we want you there with us and we'll be there for you alright so let's do that shares if you like it if you have questions ask them in the feed. That's what made me do this today is someone asked a very distinct and direct question and here we are answering it we're going to try to do more and more of these short as I can of just under 15 minutes I can see so that you guys stay with me but if you liked it share it and check it out for the next one Dr. Don Clum here 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 <<


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 <<


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 <<


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 <<


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 <<


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 <<

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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 <<


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 <<