Category Archives for Healthy Eating

The last 10-20 lbs and going where you have never gone before.

Seems if there are no other hormone issues that need to be addressed first losing the big number weight loss is very attainable......but that last 10-20 lbs....that is a different story.

Let me first be very clear, health comes first. It is possible to be overweight and healthy, just as one can be normal weight and sick. You have to get your hormonal profile into a healthy range.....chasing weight while ignoring health is foolish and will backfire every time.

Now, that said, once healthy, how do we get that last 20 lbs off?

Well, that depends. I have found it is easier to get there (not necessarily easy, but easier) if you have been there before. For example, I am 6'4" and weigh 215. I graduated high school at 245, not very youthfully thin. I have gotten down to 205 before, with work, but never lived as an adult under 200 lbs. So, for me to get there I have to go somewhere metabolically that I have never been before. That is harder....whereas staying at 215, not so challenging.

That is one of the big secrets in the exercise make over programs....they take someone who was athletic and fit say in college and now 10-15 years later got fat and they bring them back to fit.....somewhere they have been before. Now take an overweight person who has never been fit and have them lose weight and tone up to the same level.....that is much harder. Can this be done? Sure, but it is a different ball game, that's all.

What I feel has to happen is that you have to shift metabolically to a new pattern or pathway and hold it there long enough to build up the metabolic "fitness" to stay there or come in and out of it easily. Mainly going from being a sugar burner to a fat burner and becoming fat adaptive. When people lose weight and they don't change their metabolic profile, that is when we see rebound weight gain as they go right back to where they were before and say diet and exercise doesn't work.

So, how do you go there metabolically? That can be different for everyone. Healing up older issues in the gut, hormones, liver, brain, and so forth is crucial. This is where advanced programs and options like rotational fasting and structured eating and diets come in. As do advanced supplement protocols.

So, step one, get healthy. Step two get ready for a long term plan if you want to redefine yourself metabolically....and follow it! But if you lose weight and do not improve your metabolic fitness and change that profile....the chances of gaining the weight and ill health issues agin is high and so is your risk of major chronic diseases. You can do it!

Here's to going where we have never been before!

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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Still eating multiple meals and snacks every day?

Why? It really could be causing hormonal harm and weight gain as it shortens your life span.

I can find NO BENEFIT from this new age 5-7 eating time concept at all, but a lot of potential detriment.

Snacking was invented by the snack food companies just like the phrase, "breakfast is the most important meal of the day," was made by the cereal people.

By snacking you are raising your blood glucose and insulin levels in between meals. Since blood glucose lowers after eating faster than insulin, by the time your next meal or snack comes around it has not come back to baseline and gets bumped up again with the next feeding only to end the day way higher than baseline and will slowly START to truly come down as you sleep....not good.

Our insulin response is stronger at night naturally, at least post sunset, and stacking this beachball at a concert effect of bouncing insulin up continuously during the day with multiple eating times then you get a double whammy in the early to late evening keeping insulin abnormally high as you go to bed.

Insulin is the entry level, gateway hormonal disrupter and will push back normal hormonal cascades to later in the evening as it lowers. This can magnify the 2-4 am wake up with wide eyes effect, and the drag out of bed in the morning syndrome....or just keep one tossing and turning and get simple a bad nights sleep. Since healing, repair, detox, and hormonal reset happens while we get quality sleep.....this is not good.

And insulin at the end of the day is the signaler for fat gain and keeping fat form coming off.....you want that guy lingering at your hormonal party?

So what can I do Doc?

Minimal change:
- Switch to 3 meals a day

Intermediate change:
- Skip breakfast every other day

Advanced option:
- Eat only breakfast and a late lunch 3 days a week

Go getter next steps:

- alternate day fasting
- extended day fasting
- going high fat low to no carb in cycles

Once hormones and insulin/weight are at a better place, go back to the first 3 progression options.

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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10.2 lbs. of weight loss in one week.

Customized Weight Loss

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

See you on the metabolic running trails my friends!

We can do better!

Dr. Don

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

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What Does Obesity, Heart Disease and Diabetes Have in Common According To

American College of Endocrinology
National Institutes of Health (NIH)
American College of Sports Medicine
American Diabetes Association
Centers for Disease Control (CDC)
North Association for the Study of Obesity
American Society for Clinical Nutrition
American Dietetic Association
Surgeon General's Office
American Heart Association
Consensus Panel on Physical Activity and Cardiovascular Health

Insulin Resistance. A hormonal problem.

What is each of their suggested first efforts in improving these issues?

Lifestyle, namely changes in diet, physical activity, and stress management.

As for their diet recommendations, what do they suggest and mention?
Low calorie, low fat (I am not a fan)
Low Glycemic Index/load
Low total carb
Very Low Energy Diets (Pseudo Fasting)
Even high protein diets

As for their exercise recommendations, what do they suggest and recommend?
Increased physical activity
Cardio workouts
Weight lifting
Intensity training

As for stress management what do they mention?
Coaching
Awareness
Habit Change

My point my friends, what we do and recommend to people here and in our programs, either one on one or in population health, is not all that fringe but rather being noticed and mentioned by the most conventional health and medical groups in their position statements.

My hat is off to many of them for even going into some of these concepts that they would have never touched even 5-10 years ago.

Do they have more ground to cover to catch up, YES. Does this mean that the average medical doctor or health care professional out there knows, accepts and incorporates this stuff in practice, NO.

But it does mean progress and that we are going in the right direction. Join us and help yourself and help us lead this wave of advanced health strategies and opportunities!

Be well my friends!
Dr. Don

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

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1 in 3 Kids Will Become Diabetic

kids-diabetes

Will it be yours?

I have 3 kids..... Which one of mine will it be? Will it be any of them?

This is a prediction made by the CDC. They estimate that 1 in 3 children born after the year 2000 will become diabetic. Many of them before they turn 18.

Parents, are you making your kids diabetic? Am I?

Type 2 diabetes, what used to be called adult onset diabetes, is not an infectious disease, you don't catch it or spread it like the flu. Type 2 diabetes is a condition that results from how we live our life, the food that we eat, our toxic load, stress, and physical fitness, or lack there of.

It must be genetic people say. The short answer is no, it isn't. Are there genes involved in the development of type 2 or that make one more susceptible to it, yes, but they do not cause it, one still has do the things in life that trigger those genes.

The fundamental process that causes type 2 diabetes also drives obesity and heart disease and is arguably linked with many if not all cancers.

It is called insulin resistance and it is the single most prevalent health issue seen by health professionals and afflicting our modern lives.

We must take this seriously, if not for ourselves then for our children. Moderate health changes, fleeting diets, sporadic exercise efforts and a whole lot of rationalizing will not save our children from this growing plague.

To reverse insulin resistance and the effects of it and the hope of preventing it in our children takes action, time, learning, and making a complete lifestyle change for most people. Anything less and you will be denying your children the chance to grow up as healthy as they could be and put them at risk for diabetes, obesity and heart disease, and maybe more.

We, as in my wife and I, work on this daily in our own lives, with our children, and in practice. We, as in the people and work done at ADURO Inc, research how to educate, motivate, and offer opportunity for change in these statistics, and I can say, from both sides, yes, it can be avoided.

No medication, series of medications, injections, or easy cut back diet plans, magic herbs, or meal replacements will save you from this. You have to save you and your kids from this, and you can.

I have no insightful take aways for you today, just hope that we can all take a moment and grasp the severity of what is going with this. Awareness is the first step.

Here's to being together on this journey and holding a higher standard 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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Why you can’t lose weight on a diet

can't-lose-weight-on-a-diet

This NYtimes.com article on very biased, subjective and in my opinion totally missed to point to the degree that many people will be led astray and suffer because of it.

"Diet." We have to start with what this word means, or at least how it is used in just about every conventional article or commentary on weight loss. When they say "Diet," and this article is a perfect example, they mean, a "daily low calorie" model of eating. The infamous calorie deficit model.

That is where we need to start. Dieting to the mainstream health world is a daily low calorie program, usually low fat, and usually includes 3 meals and 3-4 snacks a day. That is what "dieting" means in the traditional sense, this is very important.

In this model of "dieting," yes, all the negative effects over time are documented clearly (and have seen them for 40 plus years) such as:

1. A 1% long term success rate
2. Dramatic and long lasting lowering of metabolism
3. Minimal fat loss with muscle and water being the most lost
4. Increased hunger and cravings
5. Increased risk long term for heart disease, diabetes, stroke
6. Increased rate of overall death (mortality)
7. Fat gain rebounding up to 140% of initial fat levels

When you follow this old model then, yes, all the negative and hopeless outcomes come true that the NYTimes article drearily lays out for you. BUT, if you approach this issue differently, the way we talk about making changes, then you essentially disqualify yourself from that miserable fate they talk about.

Everything you read from me about eating, weight loss, health improvement, you name it, is not talking about or promoting this traditional model of "dieting."

When I refer to diet, I am referring to literally what you eat. As in what makes up your diet, your food selection, etc.

When you change what you eat, or your food selection, and when you eat, as in times of day, space between meals and rotational eating concepts, you can attain:

1. Fat loss
2. Scale number decrease
3. Inches lost
4. Change in body composition
5. Improved metabolism
6. Improved hormonal profile
7. Decreased hunger, cravings, emotional eating
8. Increased energy, quality sleep, and mental clarity
9. Decreased health risks of heart disease, stroke, cancer, diabetes, dementia, fatigue, depression

Most importantly, since this is a lifestyle change, you can make a plan that you can follow for life. You can have a plan that fits you, your lifestyle and values. You can have a plan that is flexible and changes over time or throughout the year or when traveling.

Really you can have all that you want, but you can not have it in the old model or with little to no work. You will not have it done for you. You can not buy it in a box. You learn how to do it right you can positively impact every aspect of your life, your family's life and promote a healthier life for generations to come.

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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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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Is cancer genetic?

It appears......not.

When you transplant healthy genes into a cancer cell it still produces more cancer cells when it divides. AND if you take cancer genes and put them into a healthy cell that cell still produces more healthy cells when it divides.

If cancer was purely genetic, as in our DNA housed in the nucleus of each cell, when you remove the nucleus and transplant it into another cell then the new cells that get replicated from that cell with the cancer genes should have cancer as well if cancer is genetic. But, as it turns out, THEY DON'T.

In the medical research text book, "Cancer as a Metabolic Disease," the 3 plus decades of collective cancer research lead by Thomas Seyfried, the book's author, shows that cancer is not a genetic disease but rather a metabolic disease.

Now, are there genetics at play that make one more susceptible to cancer, I would say yes. Are there genetic variants that effect our metabolic pathway that plays into cancer, yes. But is cancer a purely genetic disease, it seems not.

This should be very exciting! This means no one, no matter what gene they might have, even if that gene is believed to cause cancer, is determined to get cancer.

What this means is that the environment and how we live our life and our lifestyle is what is the driving force behind the development of cancer and how our genes respond. AND this is something we can change, improve, and effect. We not only have a say in this, but we have a very high level of control.

If cancer truly is a metabolic disease, and I believe it is, and this research does too, then how we chose to fuel and care for our body becomes extremely important.

The basic, fundamental first tier step is deciding to become a fat burner rather than a sugar burner. That is the the fundamental summary concept. You influence this by what you eat, when you eat, and how you move. As you do this you need to keep a healthy balance of your body's coordination systems so it can play nice and be as strong and effective as possible. The body's communication system primarily breaks down to 2 sides:

Nervous System and the Hormonal System

So, here is the focus:

1. Become a fat burner over a sugar burner
2. Keep you Nervous system tuned up and in proper healthy repairing tone
3. Be hormone focused and stay hormonally sensitive

Everything I post here and write about is trying to drive those 3 point above. Go back check them out and keep learning, when you do, share what you have learned with me please!

Health is Freedom!

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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