Category Archives for Fat Burning

Most people do not know how bad they are actually sleeping until they start sleeping better.

sleep and insulin resistance

You can not be healthy without good sleep.

50-70 Million American adults report sleep issues. 10% report insomnia. 70% of high school teens do not get adequate sleep.

Just ONE night of disturbed sleep can increase insulin resistance, raise cortisol, and lower feel good brain chemicals like serotonin and dopamine.

Sleep is always priority ONE in any of our health programs, simply a must.

If you don't sleep well you won't heal well.

The majority of fat burning and muscle building happens in the deepest levels of sleep.

OH, and sleep deprivation is defined as getting 4.5 hours of sleep per night or less. FYI.....that should change a lot of people's perspective on this.

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 <<


Exercise….We promote, when ready, what are called 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 <<


Peri-menopause, menopause, and PMS


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 <<


Post workout shake for insulin release lore


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) 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 <<


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

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 <<


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

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 <<


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 <<


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 <<


GUARANTEED decrease in body fat percentage


GUARANTEED decrease in body fat percentage, decrease in visceral fat level, and increase in lean muscle mass.....IN 7 DAYS!......or triple your money back!!

No medications, no supplements, no change in your diet, no change in your exercise, no special foods, no can literally do this with your eyes closed!

Here's the program:


Don't just wish for sleep. Don't just assume you are sleeping well either. And definitely don't give up hope that you CAN sleep better.

Look, just make a plan to improve your sleep, and invest a little time and effort in your plan, stick to the plan, and do it RELIGIOUSLY for 7 days.

Proof: = TEST

Before you start:

  1. Weigh in, use a scale that gives your body fat, lean mass, and visceral fat %'s.....if you don't have one....get one, they cost like $20 these days.
  2. Measure your waist right at the belly button line.
  3. Buy a blood glucose tester (again, like 20$, or ask your health care professional for a free one), and test your morning blood glucose levels before eating.
  4. Just for fun, and not to share....take a picture of your face in the morning to compare with the morning of the 8th day. Once with eyes open and once closed.

My 12 Step Plan For Sleep Recovery:

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

Take one day to plan, prep, start a journal, and make sure you set yourself up for success and start fully ready.

Then do this no matter what for the next 7 days. NO MATTER WHAT!

Report back to me here, or in a private message what the outcome is.

Oh, and the cost for the program.....$0.00. And I don't take checks, and it must be paid in full prior to starting. No refunds for partial completion, but I will personally triple the fee for those who do it all and do not see the results promised.

Do not take this lightly, give it a try.....then tell me how great my plan is!!!!! haha.....but really, don't forget that part.

Here is to magical sleep my dear 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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