Category Archives for Fat Burning

Alright Dr. Oz, here you go:

Here are the major selling points Dr. Oz uses to suggest that 4 meals a day (first, please note, he mentions nothing about snacking which may or may not be included....which we are against) is better than 3.

1. CA state University "proves" we can lose more fat with more frequent eating. 92% more in fact.
Here is the link to the study in question. The study itself says that one of the 15 reviewed has skewed all the rest making the findings suspect. When you remove that one study form the 15 then the findings shift showing no benefit to eating more frequently in burning more fat. And the 92% more turned out to what contributes to a couple grams when translated into absolute value of net loss.....yippie! Or not.
http://www.ncbi.nlm.nih.gov/pubmed/26024494

2. Additional proof from U of Massachusetts Medical school.....more daily meals mean 50% less likely to become over weight.
Study link: http://aje.oxfordjournals.org/content/158/1/85.full
Meal frequency was just one element looked at here and based on diet diaries: "Three 24-hour dietary recalls and a body weight measurement were collected at five equally spaced time points over a 1-year period from 499 participants. Data were averaged for five time periods, and a cross-sectional analysis was conducted. Odds ratios were adjusted for other obesity risk factors including age, sex, physical activity, and total energy intake." All of which were self reported. Not a good, solid, sample set of data.

3. Skipping meals like breakfast make us fat: Nope
http://ajcn.nutrition.org/…/…/06/04/ajcn.114.089573.abstract

4. Spiking insulin and PLUNGING it in between meals.....= sugar crash=cortisol
The lowering of blood insulin is not always correlated with low blood sugar levels, i.e. sugar crash. Blood sugar levels can rise and fall independent of insulin, every cell in the body can take in blood sugar without insulin, we just can not store fat.

5. Steady blood sugar=never storing fat.....never say never....blood sugar does not determine fat storage. Blood sugar only effects, at most, 30% of insulin secretion. Insulin mediates fat storage and will do so independent of blood sugar.
No correlation to eating more frequently and weight loss:
http://www.ncbi.nlm.nih.gov/pubmed/26024494
http://www.ncbi.nlm.nih.gov/pubmed/262266405

6. 4 meals switches metabolism into high gear....U of Nottingham in the UK....boosts metabolic rate by 43%
Nope: http://www.ncbi.nlm.nih.gov/pubmed/9155494

7. Fat burning increases....hunger decreases
Correct, and less meal frequency does better than more:
http://www.ncbi.nlm.nih.gov/pubmed/9155494
http://journals.plos.org/plosone/article…
http://www.ncbi.nlm.nih.gov/pubmed/20339363

8. Cortisol decreases serotonin=crave sugary food
Cortisol increases serotonin uptake:http://www.ncbi.nlm.nih.gov/pubmed/12467090
Cortisol lowers serotonin levels:http://www.ncbi.nlm.nih.gov/pubmed/161624478
What does that mean? Cortisol improves serotonin sensitivity. That is a good thing, not a bad....either way, cut the carbs already!

9. Eating more frequently increases hormones to feel full...
Nope: http://www.ncbi.nlm.nih.gov/pubmed/24668862

10. Insulin stabilization = 69% decrease in development of cognitive impairment
Correct, but for insulin resistance, not acute insulin levels.....the key is the ability to return to a insulin baseline that happens with less eating frequency, not more:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4351418/

11. Anecdotes, I feel great
I am happy for you! But each story involved exercising more and eating "clean" as much as frequency.

Just my 10 minute pull and thoughts from the research we have been doing on our programs....hope it helps!

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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Test your blood sugar! Do it now!

Restoring-blood-sugar

I am working on my slides for a seminar presentation on Insulin Toxicity......metabolic syndrome, insulin resistance, pre-diabetes, type 2 diabetes, heart disease, Alzheimer's, cancer, weight gain, obesity.....and the list of health issues due to insulin problems goes on and on and the numbers are ABSOLUTELY STAGGERING!

Buy a $20 glucometer at the local pharmacy. Start by testing your morning blood sugar after not eating over night (12 hours).

If you are under 86 you are rocking! If you are 86 to 100 that is a sign that you are on a bad path. 100-125 is the technical pre-diabetic range and 126 plus is considered diabetic.

Look.....test NOW! 93% of the people tested had NORMAL blood sugar levels and actually had insulin resistance and went on to developing type 2 diabetes in a study of over 16,000 people. 80% had a normal glucose tolerance test.

Don't assume you are healthy or fit......even if you are working out every day and eat very cleanly, test! Test today!

I can't tell you how many athletes, from competitive powerlifters, bodybuilders, olympic athletes, professional athletes, to hard core cross-fitters and marathoners, who, when tested, turned out to have metabolic syndrome or prediabetes or worse.

ALSO, I work almost exclusively with health care professionals, doctors, nutritionists, naturopaths, nurses, you name it, and when we test we are usually quite surprised with them as well.....even though they work with this daily!

Look, if your numbers are bad, there is no judgement here, mine have been bad too. TAKE it for what it is worth and get onto a plan to get better!

Don't wait.

TEST, don't guess.

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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Exercise does not burn extra calories

Exercising sucks

Look, there are huge and well documented effects from exercise.

BUT.....metabolically speaking it doesn't seem to raise your metabolism day to day. SO....you don't get to eat more today because you worked out.....sorry!

Exercise does create an instant increase in the efficiency of your metabolism by ramping up the the function of your brain, kidneys, heart and liver.

In your workout your metabolic activity goes up due to the neurological and muscular activity involved and the processing done by these organs. When that workout is over, your body then resents its metabolism for that day to a more efficient (lower) rate to balance you out at the end of the day to the level of calories used as someone with the same body type and age that did not work out.

Exercise has a net positive effect on your neurological tone, essentially calming the system and reducing stress and inflammation markers.

Exercise has a brain chemistry effect that clears the mind, improves memory and concentration and produces a bunch of feel good neurotransmitters.

Exercise OVER TIME will help build more muscle, which can have a general effect in raising your metabolic rate.....over time, not day by day.

Exercise also promotes improved metabolic flexibility by building bigger engines in the muscle you have (mitochondria efficiency and density) as well as increase the size of your muscle's gas tanks, the glycogen storage capacity......this all means better insulin clearance, decreased net insulin exposure, and a positive metabolic effect that also allows Human Growth Hormone to come out and play and keep us strong and young.

Exercise not only promotes the building of new brain and heart cells from brand new stem cells, but regular exercise can help you keep up to 90% of those new cells that would have died off otherwise. So you get to make new cells and keep them too!

What kind of exercise is the best? Let's not jump the gun, just make sure you are doing something every day. In the future we can go into the different types, their effects on the nervous system and metabolic effects, but for now, commit to doing something every single day! And remember, in many cases, 3 exercise routines of 10 minutes a day can often be better than one 30 minute routine!

So, we talk a lot about how what and when you eat impacts our body and health, let's put the same line of thinking to our daily exercise.

Keep sweating my friends!

Dr. Don Clum

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

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How does 50-60 lbs of weight loss in 8 weeks sound?

Customized Weight Loss

But Doc, losing weight too fast is unhealthy. This has been a common question this week.

Who makes this junk up?

Yeah, I can see some strategies to losing weight being unhealthy like in cases of anorexia, bulimia, drug therapies, and surgical options. Or maybe in the case of an illness we can deem the weight loss as unhealthy, ok, maybe.

But here is the deal. The physiological process of burning fat (weight loss) is VERY healthy. It is a strong primal mechanism that has developed over hundreds of thousands of years and has been KEY in keeping our species alive.

Fat burning, be it via metabolic exercise, eating variations, fasting, or any combination of the three is EXTREMELY healthy. And as long as you have more than 4% body fat you have no reason to worry about malnutrition, going into starvation mode, losing muscle, or dying....or is it dieing?....well, either of those.

When you go into full fat burning mode and turn off your chronic sugar burning mechanisms you start to detoxify immediately, heal old injuries and heal on a cellular level as well. You clear brain chemistry and pump your feel good neurotransmitters and hormones, boost natural energy and metabolism, build muscle, squash hunger pains, cravings and emotional eating, all while burning unwanted fat off your body.....AND at a VERY fast rate when you have the weight to lose and follow the right plan. Oh, and no packaged foods or nutritional supplements or products needed.....although some may help.

So yes, those numbers are real. 50-60 lbs in 8 weeks.....one participant can't even exercise due to old injuries! But will be soon! Others have lost 15-30 lbs, more of the "norm" when applying all our strategies and the only ones that had any issue losing weight were those who did not participate as designed or those on certain medications or with a history of specific hormonal issues. In those cases we would take an advanced one on one support program, utilize more supplemental protocols, and will still lose weight in time.

The key, strive to get healthy to lose weight, not to lose weight to get healthy. Forget the low calorie, low fat model, throw it out! If calories were the key then 6-8 lbs of FAT loss would be an impossibility, but it isn't, so there are powerful mechanisms at play that we are starting to discover. It is all about brain chemistry and hormones, they drive your metabolism.

Stop the traditional cardio for fat loss and mix things up.  Feel encouraged, feel empowered, there are amazingly effective new models out there that are doing amazing things.

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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Food addiction IS real

Food-addiction-IS-real

People get upset with me occasionally when I compare food or sugar addiction with substance addiction.

So, I will start this off by saying no, they are not the same, but they do share some of the basics of physiological addiction and most of the psychological elements, and for many food addiction can be just as hard to beat while culturally it can be much harder.

One of the differences between food and addictive substances like alcohol and drugs, is that you need food to live and if you get too much alcohol or drugs you die.

So, to say we have always needed food is accurate, but it is only until the more recent modification of what once was food into what is now processed food like products that we see food addiction sky rocket and chronic diseases and mental health issues along with it.

We have changed food so much in our attempt to make it keep longer in our pantry, to enable us to freeze it, to make ready to eat meals, and in making it into one step convenience foods that the end product is more like a drug than a food.

If anyone has seen Breaking Bad then they know the concept of a meth lab where they make one of the most addictive and dangerous illegal drugs out there called crystal meth. People seem to get the process involved in taking what might appear as normal random materials and fusing them with chemicals and heat and pressure to churn out a condensed powerful product called crystal meth.

The truth is, making processed foods is even more complicated. Just in making vegetable oil or sweeteners like high fructose corn syrup involves a lab with more steps, controls, and chemical processes than making meth.

Processed food is made in a lab and everything from the texture, smell, taste to the color and nutrient breakdown is MADE through a chemical process using mostly synthetic ingredients and by products of what once was food.

When we eat it, it hits our body as strong as a drug does activating all the wrong mechanisms, causing damage, and building the pathway of addiction. The only thing it lacks is the high.....but many would argue that they do have a high, but I am not going there today.

Want to test this hypothesis of processed food addiction? Try coming off all processed foods for 3 full days. Keep a journal and note what changes you see and feel, how you sleep, energy levels, mood, bathroom changes, hunger levels, and other mental and physical changes. Report back what you see and feel and if you could get through it. It is just 3 days.

Want real proof?......have your whole family go off processed foods for 3 days, including your kids and see what comes up for you all.

Awareness is key and the first step. Share you thoughts and experiences here if you feel moved.

I look forward to hearing from you my friends!

Dr. Don

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

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Healing Yo-Yo dieting damage.

People drastically underestimate the negative effects and damage that can be done from repeated Yo-Yo dieting with traditional low calorie, low fat diets.

It is especially pronounced when these diets follow a multiple meal and snack model eating 5-7 plus times a day and use processed foods, shakes, and pre-made meals in the process.

This model has been used and is well documented for over 50 years and clearly shows a significant problem.

Studies show that the weight lost in these conventional approaches is limited, is not usually fat and if it is, it is not the organ and visceral fat that matters, and the weight almost never stays off with 130% of the fat lost returning as more fat.

The number of cases where people lose a significant amount of weight and keep it off are very, very few. The estimated probability of going from an obese state to normal weight is over 1 in 1,200.

Why?

This model of conventional dieting does not shift the hormonal profile or neurological tone. At best it lessens the severity of the hormones, but does not change the hormonal balance or ratios and therefor the process might be slowed down but is not stopped nor reversed. If the process is not reversed and the hormonal profile not changed then the same problem that caused the weight in the first place will remain and block weight from coming off, continue to shift the body composition to having more fat, and when one returns to eating "normally" for maintenance or the like, will guarantee the return and gain of extra body fat.

Each time we do this the liver, pancreas, adrenals, thyroid, and brain with all their associated hormones get teased and stressed and become less and less willing to play nice.

This is called weight loss resistance. You know it is happening to you when you do the things that you did before to lose weight and nothing happens. Or you do everything perfectly, your diet is stellar, you exercise 3-4 times a week, and at the end of the month.....nothing.....or even worse, your weight goes up. Or you cut calories dramatically with no change in weight but a ton of added misery.

Each time you use this low cal, low fat model you reinforce this problem and lock the issue deeper and deeper into your body and system.

This Yo-Yo profile not only stops you from losing weight but it drive your body to age quicker and promote chronic diseases like diabetes, heart disease, chronic fatigue, Alzheimer's, and even cancer, depression and anxiety.

Cut the string on the Yo-Yo diet game and ditch the low calorie, low fat model for weight loss and health.

Stop cutting calories and start counting hormones and everything will change in time. It takes effort, time, and a solid plan but can and truly has to be done, and you can do it!

We can do better my friends!

Dr. Don

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

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Eat less, exercise more

Eat-less,-exercise-more

If you are a health professional and you are still parroting this as a viable plan for weight loss, you need to stop.

Eat less move more is an out dated concept that the public already knows is flawed and only reflects poorly on the health care professionals who still mistakenly promote it.

Eat less and exercise more as a solution to weight loss or health improvement is a pre-critical mass and a pre-evidence based story and concept.

This story has been told and repeated for over 50 years and was founded on assumptions rather than science or research. As time progressed this story was never reassessed and updated in the light of the new information and never questioned when outcomes continued to show failure and a worsening of the situation.

Now, enough people have tried this embarrassing model in the form of every major diet program offered over the decades preaching eat less (daily calorie restriction) and move more (more recreational physical activity). The public is now living in the post-critical mass awareness of this subject.

As this fairy tale continued to be promoted, the government added their twist wrongly attacking fat and villainizing saturated fat and cholesterol making these diets not only low calorie but low fat.

This conventional weight loss model is responsible for the cursed phenomenon of Yo-Yo dieting and all the misery, disappointment, and eventual worsening of weight issues that followed.

Americans know this model doesn't work. They have tried it, over and over again. They listened to their doctors, government and nutrition experts who developed new marketing and packaging of these old concepts using new shake mixes, supplements, pills, powders and potions attached to the same old party line of, "eat less, and move more."

The collective consciousness knows this model doesn't work and each time a person in authority, a health professional or trusted doctor recites the same old excuse of a solution that they know doesn't work it builds resentment and frustration.

In the process the professional undercuts their value and trust and makes themselves look bad and as out dated as their advice.

If anyone tries and tell you, "it's simple, you just need to eat less and exercise more," and you feel put off, ignored, or even lied to.....you just may be right on all three. Don't accept it.

Doctors and health professionals, don't perpetuate this mistake.

Keep following, we can do better, there is a better explanation and a more effective approach.

It is time for the Modern Lifestyle Medicine paradigm to stand tall and leave that old dangerous model in the shadows.

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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My Ethical Issue With Reduction vs. Elimination In Dietary Recommendations.

Just about every standard diet around or that has ever been proposed have all used the same model and construct of calorie reduction and reducing fat.

There have been many clever ways to package this idea from grazing on small meals and snacks all day long, to having a point system that maxes both fat and calories in a day, to constructing blocks designed of food combinations, to straight up calorie and fat gram counting.

This massive effort was promoted by all of our government agencies, stamped with approval by all our many medical associations and institutions, and embraced by the eager food industry to all help us loose weight and get healthy.

What came next was the introduction off modern "health food," labeled as low fat and reduced calories being now called "Diet," "Light," "Lean," and used terms such as "Healthy Portion," "Heart Healthy," and were quickly promoted and partnered by the new industry of weight loss and all their new programs like Weight Watchers, Jenny Craig, Lean Cuisine, all they way up to Slim Fast, Nutrisystem and Medifast and all the other countless shake based meal replacement groups out there.

This new cultural model for eating essentially promoted REDUCTION. The only thing limited was fat and calories. By reducing what you ate by 25% or 500 calories a day you would lose 1 lb of body fat a week. This new fad diet concept, and yes, it is the ultimate fad diet, did not care what you ate with your daily points, blocks, and the 75% of the food you were allowed to eat.....just keep the calories lower and the fat low overall.

The 2 main concepts, the very backbone and rational off this model, low fat and daily calorie restriction are both anecdotal hypotheses, not facts, and not evidence based, AND as it turns out very limiting and actually DANGEROUS.

Calories do not determine metabolism. Fat is essential and when it gets too low it causes part of the chronic stress and malfunction that leads to disease.

Low Fat, Low Calorie dieting may induce short term moderate weight loss but it does so by injuring our metabolism. What we now know from long term EVIDENCE is that it increases your risk of heart disease, stroke, diabetes, cancer and overall causes of death. AND 98% of the weight loss (usually in the form of water, some fat, and some muscle) is regained plus interest (and usually as fat giving us a net gain in fat for our efforts).

Hormones drive metabolism and paint the landscape that our health is resultantly depicted. Hormones determine hunger, satiety, fat loss and gain, muscle mass and atrophy, and even mood, mental clarity, emotions, and quality of life.

Our current Standard American Diet creates imbalances in our hormones that in time can cause our health issues. By simply reducing the frequency and severity in which we imbalance our hormones but continue to imbalance them will not stop the disease process, and doesn't seem to slow them much once started either. To recommend them knowing this is unethical and to utilize these models knowing this is denial.

Elimination is the key to today's weight and chronic disease issues. There simply are behaviors and actions that we much stop if we want to loose weight and get healthy. There are other actions and behaviors we simply have to start for the same reason.

First steps:
1. Eliminate snacking
2. Eliminate sugar

Add in first steps:
1. Eat more healthy fat
2. Mix intensity exercise/training into your physical activity

Bonus musts:
1. Improve your sleep
2. Celebrate silence: meditation and paced breathing
3. Neurological tune up: chiropractic

For more advanced concepts, scroll back on my wall and keep an eye out.

Let me know how it goes!

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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